Lunds & Byerly's Feb 2024

shrimp

cocktail

Recipe on page 17

Weight loss plan Homemade pizza

C OM P L I M E N TA R Y

FEBRUARY 2024

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Edition of Taste for Life ®

Heart health strategies

1/2/24 8:49 AM

[ healthy pick ]

quinoa

An ancient grain for the modern age, quinoa is native to South America, where it has been cultivated for more than 5,000 years. Quinoa is growing in popularity in the United States, and it’s easy to understand why. Considered a “superfood,” quinoa is an excellent source of plant-based protein, with eight grams of protein per cup of cooked grains.

Quinoa is also considered a complete protein—it contains all nine essential amino acids that the body cannot produce on its own.

Quinoa is also a good source of fiber, which aids digestion, supports healthy weight loss and blood sugar control, and may even lower the risk of developing certain types of cancer. The antioxidants in quinoa support a healthy heart and can help 2

lower chronic disease risk. Other important nutrients found in quinoa include copper, folate, iron, magnesium, manganese, phosphorus, potassium, thiamine, and zinc.

The perfect foundation for grain bowls, quinoa can also be added to salads, or topped with lean protein (meat or veggie-based) for an extra nutritional boost.

Because quinoa is gluten free, it can be used in place of other grains in both sweet and savory dishes for those with celiac disease or gluten intolerance. ● SELECTED SOURCES “Health benefits, nutrition facts, and how to prepare quinoa and quinoa flakes,” www.WebMD.com, 9/10/22 • “The health benefits of quinoa,” Cleveland Clinic, https://health.

ClevelandClinic.org, 6/30/23 • “Quinoa, cooked,” FoodData Central, United States Department of Agriculture, https://fdc.nal.usda.gov, 4/1/19

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12/19/23 9:52 AM

© 2023 ASHLEY LIMA

20

22

12

big game snacks

Fan favorites for your football party!

[ february contents ] 5 market gourmet

28

Dark Chocolate Earl Grey Mousse

6 health front Tips to help you quit smoking • Nutrients for a healthy pregnancy

12 big game snacks Roasted Carrot Hummus • Mostly Spinach Dip • Shrimp Tacos • Tropical Salsa • Guacamole

18 quick tips Simple ways to shed excess pounds.

20 healthy family Oral health = whole body health.

22 DASH toward better health A diet that supports healthy blood pressure.

26 cook-at-home Make perfect pizza at home.

28 in focus Common kitchen herbs for heart health.

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

FEBRUARY 2024

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12/19/23 10:40 AM

chief content officer and strategist

Lynn Tryba (Lynn.Tryba@TasteforLife.com) contributing editors

Featured Nourish Recipe

Lisa Fabian, Rich Wallace associate editor

Found on page 17

• FEATURED RECIPE: TEQUILA LIME SHRIMP COCKTAIL •L &B SEASONING SPOTLIGHT: TEQUILA LIME SHRIMP SEASONING

chief operating officer

Amy Pierce

Our restaurant style tortilla chips are made to party!

These melt-in-your-mouth thin, crispy chips are made with real organic whole ground corn. Pair them with one of our delicious salsas for the perfect bite.

customer service

800-677-8847 CustomerService@TasteforLife.com client services director - retail

Judy Gagne (x128)

client services director advertising & digital

Ashley Dunk (x190)

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Late July Tortilla Chips & Salsa

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Published monthly by Taste for Life®, 155 Washington Street, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); © 2024 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.

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Golden Island Pork Jerky Awaken your taste buds with the sweet, savory flavors of Golden Island Korean Barbecue Recipe Jerky. High-quality cuts of dried, tender pork, seasoned with a blend of garlic, sesame, soy sauce and brown sugar then fire-grilled to perfection that will make your mouth water. Savor the taste and tenderness! 7g protein per serving. No gluten ingredients. No added MSG. No added nitrates or nitrites.

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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: ★★★★★ Extraordinary (50 percent or better), ★★★★ Top source, ★★★ Excellent source, ★★ Good source, ★ Fair source

4

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1/3/24 10:30 AM

[ market gourmet ] 35 min

prep time + 4 hrs chill time serves 6

Dark Chocolate Earl Grey Mousse From Big Bites by Kat Ashmore ($35, Rodale Books, 2024)

1

Earl Grey tea bag

¼ c maple syrup 1 c chopped dark chocolate ½ tsp vanilla extract ¼ tsp kosher salt 1

lb silken tofu

Coconut whipped cream for serving (optional) Chocolate shavings for serving (optional)

1. In a small saucepan, bring ¾ cup of water to a boil.

2. Take water off heat and drop tea

bag in. Cover saucepan with lid and leave to steep for 6 to 10 minutes. The longer the tea steeps, the more Earl Grey flavor you will have; 8 minutes will produce a subtle yet noticeable flavor. Remove tea bag and bring pot to a simmer again. Once again remove from heat, add maple syrup and chocolate, and stir to melt chocolate.

3. Transfer chocolate mixture to a high-speed blender. Add vanilla, salt, and tofu. Purée until completely smooth, stopping to scrape sides of blender with a rubber spatula as needed to fully incorporate.

4. Divide mixture evenly among six ramekins and chill for at least 4 hours.

5. When serving, top mousse with whipped cream and chocolate shavings, if using.

Kitchen Note: It’s incredible how

silken tofu will whip up in seconds and so closely mimics the cream and eggs used in a traditional mousse. The Earl Grey tea provides a subtle floral note.

Finish these with a bit of store-bought coconut whipped cream (which is also vegan). No one will ever believe there is tofu in their chocolate mousse.

Per serving (mousse only): 318 Calories, 9 g Protein, 1 mg Cholesterol, 29 g Carbohydrates, 19 g Total sugars (10 g Added sugars), 4 g Fiber, 19 g Total fat (10 g sat), 96 mg Sodium, ★★ Iron, Magnesium, Phosphorus, ★ Vitamin B2 (riboflavin), Calcium, Zinc © 2024 BY CHRISTINE HAN PHOTOGRAPHY

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12/19/23 9:54 AM

[ health front ]

NEWS THAT’S GOOD FOR YOU

be a quitter: tips to help you stop smoking If you’ve been thinking of quitting smoking, there’s no better time than right now. Within 20 minutes of quitting smoking, your blood pressure and heart rate will drop. After 3 months without a cigarette, your circulation and lung function will start to improve. At 9 months out from quitting, you will cough less, and you will feel less out of breath. After a year, your risk of developing coronary heart disease will be half that of a smoker.

In five years, your risk of stroke will be the same as a nonsmoker’s.

Quitting smoking isn’t easy, but if you’re ready to take on the challenge, here are some tips that can help you succeed: n Pick a quit day within the next four weeks, mark it on your calendar, and tell your friends and family. n Remove all tobacco products and ashtrays from your car, home, and workspace.

6

n Stock up on gum, carrot sticks, celery, nuts, and seeds. These can serve as substitutes when you get the urge to put a cigarette or other tobacco product in your mouth. n Ask family and friends not to smoke around you. n When quit day comes, stay busy, and drink lots of water. Avoid alcohol and situations that may make you want to smoke. n When the urge to smoke strikes, try holding off for 10 minutes, breathe deeply, take sips of water, or get up and move around. Cravings may be intense, but they usually pass within 10 minutes, whether you give in to them or not.

SELECTED SOURCES “Deciding to quit smoking and making a plan,” American Cancer Society, www.Cancer.org • “Quit smoking,” US Centers for Disease Control and Prevention, www.CDC.gov • “Quit smoking,” www.

MayoClinic.org, 11/15/22

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12/19/23 9:39 AM

healthy pregnancy: nutrients for mom and baby Pregnant or hoping to be? In addition to eating a healthy diet with plenty of fruits, vegetables, whole grains, and lean protein, certain nutritional supplements can help ensure that you and your baby are getting the nutrients you need.

A prenatal multivitamin/mineral supplement will include key vitamins as well as zinc, magnesium, and additional minerals.

Be sure to consult with your doctor or midwife to make the right choice for you.

The March of Dimes—dedicated to the health of mothers and babies—has identified six nutrients that play key roles in a baby’s growth and development. The organization recommends taking a supplement with these nutrients every day during pregnancy: n Folic acid, a B vitamin that can help prevent birth defects of the brain and spine. (Folic acid is the synthetic form of folate.)

According to the staff at Johns Hopkins Medicine, “intake of folic acid should begin before conception and continue throughout your pregnancy.” n Iron, which is necessary to carry oxygen to the baby. Staff at the Mayo Clinic report that iron “supports the development of the placenta and fetus.” n Calcium, which promotes the development of bones, teeth, the heart, muscles, and nerves. n Vitamin D, which helps the body absorb calcium and strengthens the immune system. n DHA, an omega-3 fatty acid that contributes to brain health. n Iodine, an important nutrient for nervous system development.

SELECTED SOURCES “Nutrition during pregnancy,” Johns Hopkins Medicine, www.HopkinsMedicine.org • “Prenatal vitamins: Why they matter, how to choose,” www.MayoClinic.org, 4/19/22 • “Vitamins and other nutrients during pregnancy,” www.MarchofDimes.org, 9/20

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1/3/24 10:28 AM

BY LISA FABIAN

Serve these flavorful recipes for family and friends to feast on while watching this month’s famous football match.

15 min prep time

Guacamole

From Lil’ Luna’s So Easy & So Yummy by Kristyn Merkley ($34.95, Flashpoint Books, 2023)

5 avocados, peeled, pitted, and cubed

lime juice.

½ tsp kosher salt

2. Add salt, cumin, and cayenne. Mash

½ tsp ground cumin ¼ tsp cayenne pepper 2 Roma tomatoes, seeded and diced ½ onion, chopped (optional) 2 Tbsp chopped fresh cilantro 1 Tbsp seeded and chopped jalapeño pepper 1 tsp minced garlic

12

1. In a large bowl, combine avocado and

2 Tbsp lime juice, plus more for topping

avocado mixture using a potato masher or the back of a spoon.

3. Fold in tomatoes, onion, cilantro, jalapeño, and garlic.

4. Add additional lime juice over top to help keep guacamole from browning.* 5. Serve with tortilla chips.

serves 6 *To store guacamole, place it in a bowl and pour a thin layer of lime juice on top of the guacamole. Cover with plastic wrap and push the plastic down to touch the guacamole. This will prevent air pockets and will keep the guacamole from browning. Store in the refrigerator for 3 to 4 days.

Per serving: 280 Calories, 4 g Protein, 0 mg Cholesterol, 17 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 12 g Fiber, 25 g Total fat (4 g sat), 171 mg Sodium, ★★★ Vitamin B6, K, Folate, ★★ Vitamin C, E, ★ Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Magnesium, Phosphorus, Potassium, Zinc

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12/19/23 9:28 AM

30 min

© RENAUD ROBERT AND WILLIAM LANGLAIS

Shrimp Tacos

serves 6

From Always Hungry! by Laurent Dagenais ($29.95, Robert Rose Inc., 2023)

For the tacos 1 tsp ancho chili powder

20 min

prep time + 20 min marinate time

1. In a bowl, combine all taco

prep time makes about 4 cups

Tropical Salsa

From Always Hungry! by Laurent Dagenais ($29.95, Robert Rose Inc., 2023)

ingredients except lime juice. Marinate for 20 minutes.

2 tomatoes, finely diced

1 tsp guajillo chili powder* 1 tsp onion powder

2. Heat a large skillet over high heat.

1 mango, peeled and finely diced

1 tsp garlic powder 1 tsp chipotle chilli powder 1 tsp ground annatto seeds** 1 tsp ground coriander 1 tsp ground cumin 1 tsp ground dried oregano 2 Tbsp avocado oil or vegetable oil 2 lb medium tiger shrimp, shelled and deveined Juice of 1 lime To serve 4-6 corn tortillas Tropical Salsa (recipe follows) 1 radish, thinly sliced, for garnish (optional) ½ c shredded cabbage, for garnish (optional) 3 limes, cut into wedges

1 red onion, diced

Add mixture and cook shrimp for 2 minutes on each side. Deglaze with lime juice and remove from heat.

1 banana pepper, seeded and diced

3. Heat corn tortillas. Serve shrimp on

½ bunch fresh cilantro, finely chopped

tortillas. Garnish with tropical salsa, sliced radish, shredded cabbage (if using), and a lime wedge.

*If you can’t find guajillo chili powder, you can substitute ancho chilli powder or chipotle chili powder. **If you can’t find ground annatto seeds, you can substitute ¼ teaspoon turmeric plus ¼ teaspoon mild paprika.

Per serving (made with avocado oil, 6 tortillas, cabbage, and tropical salsa): 347 Calories, 34 g Protein, 243 mg Cholesterol, 27 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 6 g Fiber, 14 g Total fat (2 g sat), 435 mg Sodium, ★★★★★ Vitamin C, Phosphorus, ★★★ Vitamin A, ★★ Vitamin B6, K, Magnesium, Zinc, ★ Vitamin B1 (thiamine), Iron, Potassium, Calcium

1 habanero pepper, seeded and diced 1 poblano pepper, seeded and diced Juice and zest of 2 or 3 limes 3 Tbsp avocado oil 1½ tsp ground cumin 1 Tbsp tajine seasoning*

Salt

1. In a bowl, mix all ingredients except salt.

2. Season to taste with salt. Refrigerate. *If you can’t find tajine seasoning, substitute a combination of lime juice, chili powder, and salt to equal 1 tablespoon.

Per serving: 122 Calories, 1 g Protein, 0 mg Cholesterol, 15 g Carbohydrates, 10 g Total sugars (0 g Added sugars), 3 g Fiber, 8 g Total fat (1 g sat), 7 mg Sodium, ★★★ Vitamin C, ★★ Vitamin A, ★

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12/19/23 9:28 AM

© 2023 ASHLEY LIMA

continued from page 13

25 min prep time

Roasted Carrot Hummus

From Up Your Veggies by Toby Amidor ($24.95, Robert Rose Inc., 2023)

1 lb carrots, cut into 2-inch slices 6 Tbsp olive oil, divided ¼ tsp salt, divided ¼ tsp ground black pepper, divided 1¾ c low-sodium canned chickpeas, drained and rinsed 1 garlic clove, crushed 2 Tbsp freshly squeezed lemon juice 1 tsp ground cumin ½ tsp smoked paprika ½ tsp chili powder

14

serves 8 (½ cup each)

1. Preheat oven to 425°.

2. In a medium bowl, combine carrots, 2 tablespoons of the olive oil, ⅛ teaspoon of the salt, and

⅛ teaspoon of the pepper; toss to coat. Transfer carrots to a baking sheet in a single layer.

3. Bake carrots until slightly browned, about 15 minutes. Remove from oven and let cool slightly.

4. In a blender, combine roasted carrots, chickpeas, garlic, lemon juice, cumin, paprika, chili

powder, remaining ⅛ teaspoon salt, and remaining ⅛ teaspoon pepper. Blend on high speed until smooth. With blender running on low speed, slowly add remaining olive oil and pulse until smooth.

5. Transfer to a dip bowl and serve immediately, or store in an airtight container in refrigerator for up to 4 days.

Kitchen Note: You can swap the chickpeas for white beans such as great northern or cannellini. Serve this dip with vegetables, crackers, or crusty bread.

Per serving: 282 Calories, 10 g Protein, 0 mg Cholesterol, 34 g Carbohydrates, 8 g Total sugars (0 g Added sugars), 7 g Fiber, 13 g Total fat (2 g sat), 128 mg Sodium, ★★★★★ Vitamin A, Folate, ★★ Vitamin B1 (thiamine), B6, ★ Vitamin B2 (riboflavin), E, K, Iron, Magnesium, Phosphorus, Potassium, Zinc

FEBRUARY 2024

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© CHRISTINE HAN

45 min

prep time + spinach defrost time

Mostly Spinach Dip

From Big Bites by Kat Ashmore ($35, Rodale Books, 2024)

2 Tbsp extra-virgin olive oil, divided 1

medium onion, finely chopped (about 1½ cups)

4

garlic cloves, minced

1¼ tsp kosher salt, divided 1

(16 oz) package frozen whole-leaf spinach, defrosted, excess liquid squeezed out, and chopped

¾ c full-fat plain Greek yogurt ¾ c (6 oz) reduced-fat cream cheese ½ c shredded part-skim mozzarella, divided ½ tsp freshly cracked black pepper Pinch of nutmeg ¼ c freshly grated Parmesan cheese

1. Preheat oven to 375°.

2. Heat 1 tablespoon of the oil in a sauté pan

over medium-low heat. Add onion and cook, stirring occasionally, for 4 to 5 minutes until lightly browned. Add garlic and ¼ teaspoon of the salt. Cook an additional 3 to 4 minutes, or until onions are light golden but not browned.

Remove from heat, place on a plate, and let cool to room temperature.

3. Pat spinach as dry as you can and place it in the bowl of a food processor. Add yogurt, cream cheese, ¼ cup of the mozzarella, the remaining teaspoon of salt, the pepper, and nutmeg. Process until smooth.

4. Add onion mixture to food processor. Pulse

just 2 or 3 times to combine. Coat a broiler-safe baking dish (8-inch square or 10x7 inches) with remaining tablespoon of oil.

5. Transfer spinach dip into dish. Top with remaining ¼ cup of mozzarella and the

makes about 3 cups serves 6

Parmesan. Bake for 15 to 20 minutes, or until dip is heated through and bubbling.

6. Turn broiler to high. Broil for 3 to 4 minutes until top is well browned. Serve with pita wedges or crudités.

Kitchen Note: This recipe drops the traditional mayo and uses a combination of Greek yogurt and reduced-fat cream cheese as the base.

There is some mozzarella and Parmesan for that trademark cheesiness. The pinch of nutmeg might sound odd, but it’s used in classic steakhouse creamed spinach for its ability to provide subtle warmth to this inherently savory dish. It is that little something that brings it all home. If made ahead, refrigerate the dip for up to 24 hours and bake, covered, for 20 to 30 minutes at 350° until warm and bubbling.

Per serving: 229 Calories, 15 g Protein, 35 mg Cholesterol, 10 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 2 g Fiber, 15 g Total fat (7 g sat), 421 mg Sodium, ★★★★★ Vitamin K, ★★★★ Vitamin A, Folate, ★★★ Calcium, ★★ Vitamin B2 (riboflavin), B12, C, Phosphorus, ★ Vitamin B6, E, Iron, Magnesium, Potassium

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1/2/24 3:35 PM

10 mins prep time

5 mins cook time

serves 6–8

Tequila Lime Shrimp Cocktail Recipe source: Ingredient

INGREDIENTS: 2 pounds L&B Colossal Peeled & Deveined Raw Tail-On Shrimp (16-20 count), thawed, rinsed and patted dry 1 Tbsp L&B Shrimp Tequila Lime Seasoning 2 Tbsp extra virgin olive oil Roughly chopped chives, for garnish Roughly chopped parsley, for garnish Roughly chopped tarragon, for garnish L&B Meyer Lemon & Shallot Cocktail Sauce, for serving Lemon wedges, for serving

DIRECTIONS: 1. Place an oven rack 4” below the broiler. Heat the broiler to high heat. Line a rimmed sheet pan with aluminum foil.

2. In a large bowl, combine the shrimp, L&B Shrimp Tequila Lime Seasoning and olive oil. Toss to coat.

3. Place the shrimp in a single layer on the sheet pan.

4. Broil, checking every minute, until pink and just cooked through, 2 to 3 minutes total.

5. Immediately transfer the shrimp to a serving platter, garnish with fresh chopped herbs and serve with cocktail sauce and lemon wedges.

L&B Tequila Lime Shrimp Seasoning — A tangy, citrusy

mix of salt, sugar, orange zest, lime juice, coriander, ginger, tequila oil and chili pepper.

Ideas & Solutions — The zesty flavors pair perfectly with shrimp and chicken. Sprinkle on fajitas or guacamole. Season tropical fish like tilapia, mahi mahi or red snapper. Add to cubed watermelon and cucumber for a refreshing salad.

Mix with sour cream, mayo and cabbage to create a slaw for tacos.

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1/2/24 3:36 PM

[ quick tips ]

BY TASTE FOR LIFE STAFF

easy weight loss hacks

simple lifestyle changes can help you get results q Take the fast approach

While most diet plans focus on the types of foods you eat, fasting emphasizes the timing of your meals instead. A fast can help you jump-start a weight-loss program, but this way of eating may hold other health benefits, including supporting longevity and reducing disease risk.

Intermittent fasting (IF) involves not eating for a set period, often up to 12 hours per day, repeated once per week or as often as every day.

You could choose to fast for 16 hours a day and to eat only during the remaining eight hours. Or you might try eating as you normally would for five days a week and consume only one meal (500 to 600 calories) on each of the other two days.

r Focus on fiber

If your fitness goals include lowering the number on the bathroom scale, then fiber can lend a hand. Increasing your fiber intake improves satiety, since fiber takes longer to break down and thus contributes to a feeling of fullness.

Fiber’s slow breakdown also helps to keep your energy levels stable, so you won’t be too tired to exercise.

Counting fiber (instead of calories) can also support weight loss because high-fiber foods are typically low in calories.

e proactive with sB probiotics

Probiotics and prebiotics support a healthy gut microbiome, and research suggests they may help you manage your appetite, lower your caloric intake, and maintain a healthy body mass index.

You can find probiotic bacteria in live-culture yogurt and kefir and fermented foods such as sauerkraut and kimchi. Apples, bananas, oats, garlic, and onions are among the many foods that are rich in prebiotic fiber. Prebiotics and probiotics are also widely available as nutritional supplements; synbiotics are supplements that contain both probiotics and prebiotics.

SELECTED SOURCES “Dietary fiber: An integral component of a successful weight loss intervention” by Kathy Beerman, American Society for Nutrition, www.

Nutrition.org, 10/10/19 • “The influence of the gut microbiome on obesity in adults and the role of probiotics, prebiotics, and synbiotics for weight loss,”

by A. Aoun et al., Preventive Nutrition and Food Science, 6/30/20 • “Intermittent fasting: The positive news continues,” Harvard Health Publishing, www.Health.

Harvard.edu, 2/28/21 • “Intermittent and periodic fasting, longevity and disease” by V.D. Longo et al., Nature Aging, 1/21 • “Intermittent fasting: What is it, and how does it work?” Johns Hopkins Medicine, www.HopkinsMedicine.org • “Lactobacillus gasseri BNR17 supplementation reduces the visceral fat accumulation and waist circumference in obese adults: A randomized, double-blind, placebo-controlled trial” by J. Kim et al., Journal of Medicinal Food, 5/18 • “The potential role of probiotics in controlling overweight/obesity and associated metabolic parameters in adults: A systematic review and metaanalysis,” by Z.-B. Wang et al., Evidence-Based Complementary Alternative Medicine, 2019

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t Make time for movement

Most experts agree that exercise is a crucial part of a successful weight-loss program, combined with a healthy diet and other factors. Being overweight promotes chronic inflammation in your body, which contributes to cardiovascular disease and insulin resistance. Exercise brings about a short spike in inflammation, which is followed by a long-term reduction in chronic inflammation.

Based on expert recommend­ ations, you should aim to get 150 to 300 minutes of moderateintensity exercise per week (think t’ai chi or a brisk walk) or about half that much if you’re engaging in vigorous workouts like running or cycling. Combining aerobic exercise with resistance training, such as weightlifting, has also gained favor in recent years.

SELECTED SOURCES “Exercise is medicine: How do we implement it?” by A. Khasanova and T.M. Henagan, Nutrients, 7/23 • “Physical activity and exercise for weight loss and maintenance in people living with obesity”

by J.-M. Oppert et al., Reviews in Endocrine and Metabolic Disorders, 10/23 • “A systematic review on the effectiveness of diet and exercise in the management of obesity”

by I.V. Olateju et al., Diabetes & Metabolic Syndrome, 4/23

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[ healthy family ]

BY TASTE FOR LIFE STAFF

smile!

support teeth & gums with a nutrient-rich diet

A healthy mouth makes for a healthy body, and infections that start in the mouth often migrate to other areas. Gum disease can generate infections in distant tissues and organs. Also, gum disease fuels chronic inflammation throughout the body—a major risk factor for life-threatening diseases.

Poor dental health has also been linked to cardiovascular disease, Type 2 diabetes, Alzheimer’s disease, obesity, kidney disease, and various types of cancer. For those who think the worst-case scenario is losing a few teeth—think again.

Brushing and flossing twice daily is only the beginning. Diet is critical: Emphasizing nutrientdense whole foods and avoiding processed, refined ingredients—especially sugars!—are the keys to both good oral health and whole-body wellness.

Nourishing nutrients

In addition to a healthy diet, certain nutrients are essential to oral health. Delta Dental lists seven vitamins and minerals to consider. Supplements may be helpful, especially if there are nutritional gaps that need to be filled.

20

p Calcium: Hardens tooth enamel and strengthens the jawbone p Phosphorus: With calcium, creates the main structural component of bones and enamel p Potassium: Improves bone mineral density p Vitamin A: Supports immune functions and mucous membranes p Vitamin C: Supports gum tissue p Vitamin D: Helps the body absorb calcium p Vitamin K: Blocks materials that break down bone and supports bone strength Xylitol does more than add sweetness. A natural sugar alcohol, xylitol also inhibits the bacteria that cause cavities.

Look for it in the ingredients list of chewing gum, mints, and other products. ● SELECTED SOURCES “7 vitamins and minerals your mouth needs,” www1. deltadentalins.com, 1/18/22 • “Anticariogenic potential of . . . xylitol chewing gum, and black tea” by P. Gul et al., European Journal of Dentistry, 4–6/18 • “Nutrition and oral health,” American Dental Association, www.ADA.org, 8/30/23 • “Nutrition and supplements,” Dental Health & Wellness Boston, https://DentalHealthandWellnessBoston.com • “Oral health,” Nutrition Source, Harvard T.H. Chan School of Public Health, www.hsph.harvard.edu, 12/22 • “Xylitol: The decay-preventive sweetener,” California Dental Association, www.

CDA.org

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Be “mind”-ful of gum disease

Simple measures can offer critical benefits for dental wellness.

Equally important, they can prevent conditions that affect teeth and gums from migrating to other areas of the body, while supporting overall health and vitality at the same time.

A recent study in the medical journal Neurology found a correlation between gum disease and shrinkage of the hippocampus, a part of the brain believed to be involved in memory loss–related diseases like Alzheimer’s disease and dementia.

The study’s 172 participants began the study with an average age of 67 and no memory issues.

Dental exams, memory tests, and brain scans were all done at the beginning of the study, and again after four years when the study ended.

While the researchers did not establish a direct link between oral health problems and Alzheimer’s disease or dementia, the study found that participants with gum disease experienced a rate of brain shrinkage roughly equivalent to 1–1.3 years of brain aging, depending on the severity of the disease.

SELECTED SOURCES “Associations of dental health with the progression of hippocampal atrophy in community-dwelling individuals,”

by S.Yamaguchi et al., Neurology, 9/5/23 • “Taking good care of your teeth may be good for your brain,” American Academy of Neurology, www.

ScienceDaily.com, 7/5/23

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BY LISA FABIAN

support healthy blood pressure with this simple eating plan The DASH (Dietary Approaches to Stop Hypertension) diet was created to help manage blood pressure without medication. By following the DASH diet for just two weeks, it’s possible to lower blood pressure by a few points. Because of the way the diet is structured, it can also help prevent heart disease, stroke, diabetes, and osteoporosis, as well as lower cholesterol and reduce weight.

DASH basics

A balanced and flexible eating plan, the DASH diet emphasizes foods that contain magnesium, potassium, and calcium—all nutrients that help lower blood pressure.

Lean protein, fiber-rich fruits and vegetables, whole grains, low-fat or nonfat dairy, nuts, seeds, and legumes are encouraged. Limited items include sweets, sugar-sweetened beverages, foods high in saturated fats, full-fat dairy products, fatty meats, and 22

tropical oils (palm and coconut).

Reducing sodium intake is a critical part of the diet, and daily intake is capped at 2,300 milligrams (mg). A lower-sodium version of the diet exists, and its upper sodium intake is set at 1,500 mg per day. The typical American diet can contain as much as 3,400 mg of sodium a day.

Supported by science

Several clinical studies, such as the PREMIER trial, DASH sodium study, and OmniHeart trial, as well as other studies, support the DASH diet’s capacity to manage high blood pressure.

One study of 412 subjects who followed the DASH diet for four weeks found that their blood pressure levels improved, and their sodium intake levels were reduced. Another study, conducted by the American Heart Association, found that overweight or obese participants following the DASH diet for 16 weeks

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(as well as weight management and exercise plans) lost an average of 19 pounds each, while significantly reducing their blood pressure.

A Dietary Approaches to Stop Hypertension (DASH) Trial of 459 adults (some with and some without confirmed high blood pressure) compared three diets: the DASH diet, the typical American diet, and the typical American diet with additional fruits and vegetables. Those following the DASH diet had the most significant improvement in their high blood pressure levels and LDL cholesterol levels.

Skip the salt

Cutting down on sodium consumption is a cornerstone of managing hypertension, and one recent study found that adherence to the DASH diet is more effective at lowering blood pressure levels than salt restriction alone. While the DASH diet is naturally low in sodium, to further reduce sodium intake consider the following: ✔ Don’t add salt when cooking hot cereals, rice, or pasta.

✔ Buy items with the labels “no salt added,” “low sodium,” “sodium free,” or “very low sodium.” ✔ Season foods with sodium-free spices and flavorings in place of salt. Use fresh citrus juices and fresh herbs to add flavor. ✔ Choose fresh or frozen fruits and vegetables— when buying canned versions, be sure to rinse the food before eating to remove added sodium. ✔ Select lean meats, fresh poultry, and fish. Limit cured meats. ✔ When dining out, request that meals be prepared without added salt or MSG. Ask for fruit or vegetables as a side instead of chips or fries. ✔ Avoid pickled, smoked, and cured items as well as those with added soy sauce or broths.

The DASH diet is just one factor of a healthy lifestyle.

To help control cholesterol and blood pressure levels, it’s important to limit alcohol intake, manage stress levels, stay physically active, quit smoking, get plenty of sleep, and maintain a healthy weight.

Talk to a healthcare provider before beginning any new eating plan, including the DASH diet. ●

SELECTED SOURCES “DASH diet: Healthy eating to lower your blood pressure” by Mayo Clinic Staff, www.MayoClinic.org, 5/25/23 • “DASH diet: A review of its scientifically proven hypertension reduction and health benefits” by C. Onwuzo et al., Cureus Journal of Medical Science, 9/4/23 • “DASH eating plan,” National Heart, Lung, and Blood Institute, www.nhbli.nih.gov • “DASH vs. Mediterranean diet on a salt restriction background in adults with high normal blood pressure or grade 1 hypertension: A randomized controlled trial” by C. Filippou et al., Clinical Nutrition, 10/23 • “Diet strategies for promoting healthy aging and longevity: An epidemiological perspective” by F.B. Hu, Journal of Internal Medicine, 10/23/23 • “OmniHeart Trial: Macronutrients and cardiovascular risk,” Johns Hopkins University, 10/4/18; “PREMIER: Lifestyle interventions for blood pressure control,” National Heart, Lung, and Blood Institute (NHLBI), 2/18/19, www.

ClinicalTrials.gov

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[ cook-at-home ]

BY EVA MILOTTE

pizza pizzazz bake the perfect pie One of the most beloved foods out there, pizza is a worldwide favorite.

In the United Kingdom, you can find it topped with fried eggs. In Japan, squid’s a popular choice. The Swedish like bananas as a topper. And in Costa Rico, slices have coconut on them.

These options may not be what most Americans are looking for, but there’s no doubt: pizza’s popular!

Crust

✔ The foundation of any pizza, a crust must be sturdy enough to carry both sauce and toppings. Typically, it’s a combination of flour, water, salt, and yeast. ✔ If you desire a light crust with a chewy dough, use all-purpose flour for your dough. If you want a stiffer dough that yields a hard and crispy crust, try bread flour. Look for stonemilled versions of these flours for the tastiest results. ✔ The ideal temperature for dough to rise is between 68˚ to 73˚. If the room is colder than 64˚, the rise time will take longer. If topping the dough balls with plastic wrap, brush the wrap with oil beforehand to prevent sticking. ✔ When baking pizza in cast iron pans, aim for one 5- to 6-ounce ball of dough per one 10-inch pan. For smaller personal-size pizzas, split the dough into 2-ounce balls.

Sauce and Toppings

The key to the perfect pizza sauce lies with the type of tomato used. You can make your own sauce with fresh, garden-ripe tomatoes in the summer.

26

But for year-round convenience, canned San Marzano or canned plum tomatoes can be transformed into a flavorful sauce.

Red’s not the only sauce color you’ll find topping pizza. Some pies come with a white sauce, which is typically an Alfredo. Pesto makes another colorful crust topper. Or go simple with a light brushing of olive oil and a sprinkling of minced garlic in lieu of sauce.

You can’t discuss pizza without mentioning cheese. The all-time favorite is without a doubt mozzarella.

But ricotta, Parmesan, goat’s cheese, and feta cheeses are popular too.

Now on to the fun part: toppings!

Pizza can be topped with just about any food—sweet or savory. In fact, there are dessert-style pizzas with melted chocolate as the sauce and fresh fruits and nuts for the toppings.

Consider pizza crust a blank canvas for just about any flavor combination.

Here are some tasty options for topping pies. ✔ thin wedges of cooked butternut squash, blue cheese, walnuts ✔ baby spinach, caramelized onions, goat’s cheese ✔ thin zucchini slices, Gruyere cheese, basil leaves, mint leaves ✔ thin new potatoes slices, artichoke hearts, Parmesan cheese, fresh parsley Give the crust and sauce recipes here a try. Top with your favorite ingredients and bake for the best homemade pizza pie. ●

Pizza Sauce

From the Taste for Life test kitchen

2

Tbsp olive oil

2

garlic cloves, finely chopped

1

(28 oz) can plum tomatoes

2

Tbsp tomato paste

2

Tbsp chopped fresh basil

½ tsp salt

1. Heat oil over medium heat in a large saucepan. Add garlic and cook for 2 minutes, stirring to prevent garlic from burning.

2. Add tomatoes with their

juice, tomato paste, basil, and salt.

3. Partially cover pan, and cook, stirring occasionally, until mixture thickens slightly, about 20 minutes.

4. Let mixture cool. Purée with

a hand-held blender or in a high-speed blender until sauce is smooth.

Per serving (½ cup): 60 Calories, 1 g Protein, 0 mg Cholesterol, 6 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 2 g Fiber, 4 g Total fat (1 g sat), 209 mg Sodium, ★★★ Vitamin A, ★ Vitamin C, K

40 min

prep time makes about 3½ cups

SOURCE Artisan Pizza by Giuseppe Mascoli and Bridget Hugo ($19.95, Kyle Books, 2015)

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Neapolitanish Pizza Dough From Pizza Night by Alexandra Stafford ($30, Clarkson Potter, 2024) About 4½ c (550 grams) bread flour or

all-purpose flour, plus more for dusting

2½

tsp (15 grams) salt

About ½

tsp (2 grams) instant yeast

1¾–2

c (425 to 450 grams) cold (about 60˚) water

Extra-virgin olive oil

1. Mix dough: in a large bowl, whisk

together flour, salt, and yeast. Add water and use a spatula to mix until dough comes together, forming a sticky dough ball. If dough is dry, use your hands to gently knead it in the bowl until it comes together. Cover bowl with a towel and let rest for at least 15 minutes and up to 30 minutes.

2. Stretch and fold: fill a small bowl with

water. Dip one hand into bowl of water.

Use dry hand to stabilize bowl while you grab an edge of dough with your wet hand, pull up, and fold it toward center. Repeat this stretching and folding motion 8 to 10 times, turning bowl 90˚ after each set. By the end, dough should transform from shaggy in texture to smooth and cohesive.

3. Pour about 1 teaspoon of oil over dough and use your hands to rub it all

over. Cover bowl tightly and let dough rise at room temperature until it has nearly doubled in volume, 6 to 10 hours. Time will vary depending on time of year and temperature of your kitchen.

4. Position dough: Turn dough out onto a lightly floured work surface and use a bench scraper to divide dough into 4 equal portions. Using flour as needed, form each portion into a ball by grabbing edges of dough and pulling them toward center to create a rough ball. Flip ball over, cup both your hands around dough, and drag it toward you, creating tension as you pull. Repeat this cupping and dragging until you have a tight ball.

5. Store dough: place dough balls in

individual airtight containers and transfer to fridge for 2 to 3 days.

6. Transfer dough from its storage container to a roomier, lightly floured, covered container. Allow it to proof at room temperature for 1½ to 2 hours.

7. Preheat oven to 550˚, or as high as your oven will go. Dust a pizza peel lightly with flour.

8. Lightly dust a work surface with flour.

Using lightly floured hands, pat dough

gently to flatten it. Stretch one ball of dough into a 10- to 11-inch round by laying it on back of your hands and gently rotating it, taking care not to depress the beautiful air pockets in the dough.

If dough begins resisting, set it down on work surface to rest for 5 to 10 minutes and then continue stretching. Transfer stretched dough to prepared peel and give it a shake to ensure it’s not sticking.

9. Top crust with desired sauce and

toppings. Bake until edges of crust begin to char. (This may take anywhere from 6 to 10 minutes, depending on your oven).

Kitchen Note: “Neapolitanish” describes this dough, which produces a pizza that is Neapolitan in spirit: thin but not paper thin with a slightly ballooned rim. If you live in a humid environment or are new to pizza making, start with 1¾ cups of water.

The dough may feel dry immediately after mixing, bus at the dough rises, the flour will continue to hydrate. When you turn out the dough to portion it, it will feel much wetter and stickier. If you are an experienced pizza maker and don’t mind working with a higher hydration dough, you can use 2 cups of water to start.

2½–3 days prep time makes about 4 10– to 13–inch round pizzas or 1 to 4 pan pizzas

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[ in focus ]

BY MARIA NOËL GROVES, RH (AHG)

spice it up! culinary herbs for heart health

Heart disease has long been among our most common chronic conditions and the number one cause of death in the United States. Fortunately, healthy habits like a plant-centered whole foods diet, stress reduction, and regular exercise, as well as some common herbs and spices, can support you in fighting heart disease. Add flavor—and heart health benefits!—with these three popular culinary herbs.

Garlic offers modest blood pressure, cholesterol, and triglyceride benefits while decreasing cardiovascular inflammation, improving circulation, thinning the blood, and reducing blood stickiness. An active compound in garlic called allicin is responsible for its distinctive odor, and appears to offer important health benefits, although allicin-free aged garlic extract also shows some mild cardiovascular benefits in limited trials.

Ginger, a close relative of turmeric, offers many similar anti-inflammatory and cardiovascular effects in a warming, zingy format. Although human trials on ginger have not delved much into its cardiovascular benefits, ginger is traditionally used to help thin and move the blood, particularly in its fresh form.

Turmeric and its key compound, curcumin, have been well studied for their benefits in a range of inflammatory diseases, including heart disease. Studies suggest that they may have promise in reducing heart failure, averting acute cardiovascular events in high-risk individuals with Type 2 diabetes, and lowering the risk of heart attack after bypass surgery. Regular turmeric or curcumin consumption may lower your risk of blood vessel inflammation and hardening. Curcumin is difficult for your body to absorb and retain; combining it with black pepper, ginger, and fat may improve your body’s ability to make use of curcumin’s beneficial properties.

While these herbs are generally safe and well tolerated by most people, it’s always a good idea to check with your doctor and pharmacist before starting to take herbs, especially if you are on medication. Herbs alone may not be sufficient to manage overt heart disease. ● Maria Noël Groves, RH (AHG), best-selling author of Body into Balance: An Herbal Guide to Holistic Self Care and Grow Your Own Herbal Remedies, is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire.

Learn about herbs, the books, distance consults, online classes, and more at www.WintergreenBotanicals.com.

SELECTED SOURCES “Curcumin in heart failure: A choice for complementary therapy?” By A. Saedinia et al., Pharmacological Research, 5/18 • “Curcumin, the golden spice in treating cardiovascular diseases” by H. Li et al., Biotechnology Advances, 1–2/20 • “An empirical study of chronic diseases in the United States . . .” by W. Raghupathi and V. Raghupathi, International Journal of Environmental Research and Public Health, 3/18 • “The therapeutic potency of natural products against heart failure” by Y. Sunagawa, Yakugaku Zasshi [Pharmaceutical Science Journal], 2020 • “Traditional herbs: A remedy for cardiovascular disorders” by S. Rastogi et al., Phytomedicine, 10/16

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50 min prep time serves 4

Saag Paneer From the Taste for Life test kitchen

1 (16 oz) package frozen chopped spinach 2 Tbsp ghee, divided 8 oz paneer (Indian cheese), cut into 1-inch cubes 3 cloves garlic, minced 1

medium white onion, finely chopped

1½-inch piece fresh ginger, peeled and minced 1 tsp ground coriander 1 tsp ground cumin 1 tsp ground turmeric 1 tsp garam masala ¼ tsp ground cayenne pepper, optional ½ c plain yogurt

1. Prepare spinach over the stovetop

according to package directions. Set aside to cool.

2. Meanwhile, heat 1 tablespoon of the ghee

in a large nonstick or cast iron skillet set over medium heat. Add paneer cubes and cook until one side of each is browned. Flip and sauté for another minute. Remove paneer to a plate and set aside.

3. Transfer spinach to a clean kitchen towel and squeeze excess liquid from spinach.

Purée spinach in a food processor or highspeed blender until smooth. Set aside.

4. Heat remaining tablespoon of ghee in skillet. Add garlic and sauté for 30 seconds.

Add onion, ginger, coriander, cumin, turmeric, garam masala, and cayenne pepper, if using. Sauté until mixture is evenly light golden in color. (This should take about 10 minutes.) If the mixture is drying out or burning, add a few tablespoons of water.

5. Add puréed spinach and stir well. Add ½ cup of water and salt and pepper to taste.

Cook 5 minutes, stirring occasionally.

6. Turn off heat. Slowly and gently stir in yogurt. Add paneer. Rewarm over low heat and serve.

Kitchen Note: Saag paneer is a traditional Indian vegetable dish that features hearthealthy culinary spices like garlic, fresh ginger, and turmeric. If you can’t find paneer at your local grocery store, you can substitute another non-melty cheese (like halloumi) or firm tofu.

Per serving: 184 Calories, 11 g Protein, 14 g Carbohydrates, 4 g Fiber, 11 g Total fat (6 g sat), 314 mg Sodium, ★★★★★ Vitamin A, K, Folate, ★★★★ Vitamin C, ★★ Vitamin B2 (riboflavin), B6, Calcium, Iron, Magnesium, Phosphorus, ★ Vitamin B1 (thiamine), B12, E, Potassium, Zinc

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[ just for kids ]

how many?

Answer: 7 flowers, 5 hearts, 2 candies, 5 arrows

30

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