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Irish cuisine

Protein mixes Green spring cleaning

C O M P L I M E N TA RY

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Edition of Taste for Life®

Stir-fry ideas

2/1/17 11:43 AM

[ nutrition plus ] Vitamin

As little as 10 minutes of sun exposure a day is thought to be enough to prevent D deficiencies.

However, using sunscreen decreases vitamin D absorption.

D3 (cholecalciferol) is a bioavailable form available as a dietary supplement.

vitamin D

Though it’s often called the sunshine vitamin, vitamin D is actually a hormone produced by the body when skin is exposed to the sun’s ultraviolet rays.

It’s not possible for the body to make too much vitamin D from sun exposure, because excess amounts are inactivated by the body.

Vitamin D’s major biological function is to maintain normal levels of calcium and phosphorus in the blood. It also helps to absorb calcium and build strong, dense bones. Vitamin D is required for blood clotting and thyroid function. Certain conditions can benefit from vitamin D supplementation, including autoimmune diseases, cancer, depression, migraine headaches, osteoarthritis, and high blood pressure. Vitamin D can also help boost the benefits of exercise, since it preserves muscle mass and improves muscle performance.

Vitamin D’s benefits include a lower risk of many cancers including breast cancer, yet many Americans fall short with this vital nutrient. “Since low vitamin D levels appear to contribute to the development of cancer, supplementing with 5,000 IU of vitamin D daily could help reduce your risk of breast cancer,” said Holly Edwards, clinical oncology dietitian from the Cancer Treatment Centers of America, Southeastern. ●

SELECTED SOURCES Personal Communication: Holly Edwards, 7/16 • “Vitamin D,” www.MayoClinic.com • “Vitamin D,” Office of Dietary Supplements, National Institutes of Health • The Vitamin D Cure by James E. Dowd, MD, and Diane Stafford ($24.95, Wiley, 2008)

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[ contents ]

march 6 health front Blueberries rich in protective nutrients • Hot peppers may boost longevity • Tips for staying mentally fit • More

10 Irish foods Healthy, modern dishes.

14 fresh start Nontoxic spring cleaning.

18 fighting the fire Ease inflamation naturally.

22 meals in minutes Quick and easy stir-fries.

26 health strategies

6 11 featured recipe COCK-A-LEEKIE SKILLET POT PIE

Key mineral supplements.

30 quick tips Plant-based protein powders.

31 market gourmet

31

Spinach Lasagna Roll-Ups

© JENNIFER MAY

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

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[ covering health ] [ recipe finder ] 11 Cock-A-Leekie Skillet Potpie Colcannon 23 Chicken Curry Noodles Quinoa Fried “Rice” Shrimp and Zucchini Stir-Fry Sweet and Sour Tofu Pork and Cashew Stir-Fry 31 Spinach Lasagna Roll-Ups

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com MANAGING EDITOR

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T. James Connell CREATIVE AND SALES OFFICES

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april

coming in

Published monthly by Taste for Life®, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2017 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.

• Meat alternatives • Earth Day tips • Spring smoothies

For more health and wellness resources visit

A NOTE ON RECIPES

Recipes are analyzed by Anna Kanianthra, MS, LD. 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

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[ health front ]

NEWS THAT’S GOOD FOR YOU

hot news

Enjoy chili peppers? They might help you live longer, according to a study from the University of Vermont.

Researchers looked at health data from more than 16,000 American adults. They found a 13 percent lower risk of death, particularly from heart disease or stroke, in consumers of hot chili peppers. The data did not reveal the quantity of peppers that the participants ate.

Capsaicin—the substance that gives chili peppers their heat—appears to help prevent obesity and modulate coronary blood flow. It also has antimicrobial properties.

SOURCE “Study Finds Association Between Eating Hot Peppers and Decreased Mortality,” University of Vermont, 1/13/17

blueberries earn high marks Blueberries and their extracts have positive effects on curbing the development of obesity and related health issues such as Type 2 diabetes and chronic inflammation. Researchers looked at the results of 29 studies and found that blueberries help counteract oxidative stress, regulate glucose metabolism, and improve blood lipids.

The authors of the study wrote that “Blueberry fruits are enriched with numerous bioactive components such as vitamins, phenolic acid, and anthocyanins which could contribute to these protective effects.”

SOURCE “Blueberry as a Source of Bioactive Compounds for the Treatment of Obesity, Type 2 Diabetes, and Chronic Inflammation” by M. Shi et al., Journal of Functional Foods, 3/17

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flying colors Substances in raspberries, blueberries, blackberries, and black currants appear to help reduce inflammation in people with elevated cholesterol. The anthocyanins (which give the fruits their color) have positive effects on platelets in the blood, according to a new study.

SOURCE “Berry Compounds’ Heart Health Benefits Linked to Impact on Platelets” by Stephen Daniells, www.NutraIngredients-USA.com, 1/17/17

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snack right for diabetes control Choosing the right snacks can help you manage Type 2 diabetes. The American Diabetes Association says energy-boosting snacks that aren’t loaded with sugar, salt, and fat will help avoid sugar spikes and weight gain.

Try these snack options, which each contain less than 5 grams of carbohydrate: ■ 15 almonds ■ 3 celery sticks with 1 Tbsp peanut butter ■ 5 baby carrots ■ 5 cherry tomatoes with 1 Tbsp ranch dressing ■ 1 hard-boiled egg ■ 1 cup fresh blueberries ■ 1 string cheese stick ■ 8 green olives ■ whole avocado SOURCE “Healthy Snacks Can Be Smart Part of a Diabetes Diet”

by Mary Elizabeth Dallas, https://MedlinePlus.gov, 12/28/16

staying sharp

Staff members at Massachusetts General Hospital report that people in better physical condition are more likely to create strong and lasting memories. They offer these tips for staying fit and sharp: “Eat a nutritious and low-fat diet; maintain a healthy weight; exercise regularly; minimize stress; get plenty of sleep; challenge your mind by remaining socially and intellectually active; get plenty of sleep; and work with your doctor to manage medical problems that can harm memory, such as diabetes, heart disease, and high blood pressure.”

SOURCE “What You Can Do,” Massachusetts General Hospital Mind, Mood & Memory, 1/17

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Bobo’s Bites Bobo’s Bites combine hearty oats with delicious things like coconut or apples, creating flavors that will capitvate your taste buds and provide slow-burning fuel to get you through the day. Pair these bite-size bars with your favorite cup of coffee or tea. All are gluten-free and vegan.

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MARCH 2017

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BY EVA MILOTTE

© BLM PHOTOGRAPHY

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Make room on your plate for these traditional and modern Irish dishes.

They pay tribute to the many shades of green found on the Emerald Isle.

CRUST 1K c unbleached all-purpose flour

K tsp salt

5 Tbsp unsalted butter

5-7 Tbsp ice water Milk

1. To prepare crust, combine flour and salt in a medium mixing bowl. Cut in butter with a pastry blender or two knives until mixture resembles coarse crumbs. Add 5 tablespoons ice water to moisten dough. Lightly mix together to form a ball. If mixture won’t hold together, add additional water, a few drops at a time, until it does.

Flatten into a disk. Cover and refrigerate while you prepare filling.

2. To make filling, boil potatoes in salted water to cover until just tender, about 5 minutes. Drain and set aside.

FILLING

3. Heat oil over medium-high heat in a large ovenproof skillet. Sauté chicken and

1 lb potatoes, peeled and diced

leeks in oil until chicken is white and firm, 6 to 8 minutes. Stir in carrots, peas, bell pepper, and potatoes.

1 Tbsp canola oil O lb boneless, skinless chicken breast, cubed

4. Stir together 2 tablespoons of the broth and the cornstarch in a small bowl until

2-3 leeks, trimmed and sliced (3 c)

2 carrots, diced

1 c frozen peas

K red bell pepper, diced

1O c low-sodium chicken broth, divided

2 Tbsp cornstarch

1-2 Tbsp chopped fresh dill Salt and freshly ground black pepper

1 hr 10 min

you have a smooth paste. Set aside. Add remaining broth to skillet and bring to a boil. Stir in cornstarch mixture. Return to a boil and cook for about 1 minute, until mixture thickens and clears. Remove from heat. Stir in 1 tablespoon of the dill.

Season to taste with salt and pepper; add more dill, if desired.

5. Preheat oven to 425°.

6. On a lightly floured surface, roll out dough to form a circle at least 2 inches larger than skillet. Cut out a circle at least 1 inch larger than skillet. Fit pastry over filling in skillet. Turn under excess dough and flute edges. Form excess dough into a ball, roll flat, and use cookie cutters to make decorative cutouts. Moisten with milk and firmly attach to crust. Cut holes in crust for steam to escape.

7. Bake for 25 to 35 minutes, or until crust is golden brown. Let stand for about 10 minutes before serving.

Kitchen Note: Chicken, leeks, and fresh dill make a fragrant filling for a potpie. The generous amount of pastry dough allows for an attractive edging on the crust, as well as for cutouts placed on top. To save time, use refrigerated pie dough instead of making your own.

prep time serves 4

Per serving: 569 Calories, 32 g Protein, 64 g Carbohydrates, 8 g Fiber, 20 g Total fat (10 g sat, 6 g mono, 2 g poly), 465 mg Sodium, HHHHH Vitamin A, B1 (thiamine), B3 (niacin), B6, C HHHH Vitamin B2 (riboflavin), Folate, Manganese, Phosphorus, HHH Copper, Iron, HH Pantothenic acid, Magnesium, Potassium, Zinc, H Vitamin B12, E, Biotin, Calcium, Molybdenum

1. Cover potatoes with water in a large pot. Bring to a boil over medium-high heat.

Reduce heat and simmer until potatoes are tender when pierced with a knife, approximately 20 minutes. Drain potatoes and set aside.

2. Heat oil in a large pan set over medium heat. Add garlic and

8 c peeled, diced potatoes

4 Tbsp oil

3 garlic cloves, minced

O c chopped green onion

3. Add cabbage to pan and cook until softened and wilted,

3 c thinly sliced packed green cabbage

1 c low-fat milk

4. Add milk to potatoes and mash with a potato masher or an electric mixer. Stir in

Salt and freshly ground black pepper

sauté for 2 minutes, stirring frequently. Add green onions and sauté for 1 minute, stirring frequently.

45 min prep time serves 8

approximately 5 to 10 minutes. cabbage mixture. Season to taste with salt and pepper and serve.

Per serving: 200 Calories, 5 g Protein, 30 g Carbohydrates, 4 g Fiber, 7 g Total fat (1 g sat, 5 g mono, 1 g poly), 102 mg Sodium, HHHHH Vitamin C, HHHH Vitamin K, HHH Vitamin B6, HH Copper, H Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Folate, Pantothenic acid, Magnesium, Manganese, Phosphorus, Potassium

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Earth Friendly Dishmate Dishmate is concentrated with powerful, plant-derived cleaning agents; a few drops on your sponge can clean a whole sinkful of dishes! And that’s not all: Dishmate doubles as a hand soap too! Available in natural, unique fragrances like Almond or Grapefruit. All are thoughtfully sourced and designed to be safer for people and the planet.

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BY CAMERON HENDRIX

fresh start make spring cleaning greener

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Small changes in the way you clean can help protect your family and the environment from toxins. Your kitchen cabinet provides numerous safe cleaning ingredients. Try these for a healthier household:

❱ ❱ ❱ ❱

Mix vinegar and water for washing floors.

Combine lemon juice and olive oil for polishing furniture.

Mix borax and lemon juice for bathroom cleaning.

The website TreeHugger.com contends that “Vinegar and baking soda can be used to clean almost anything. Mix in a little warm water with either of these and you’ve got yourself an all-purpose cleaner.”

❱

Ants avoid chili powder, dried peppermint, and borax. Spread any of these near their entry point instead of a toxic insecticide.

❱

Washing your clothes in cold water saves energy.

For best results, choose a detergent made specifically for cold water.

❱

When laundering whites, consider hydrogen peroxide instead of bleach. A cup of 3 percent hydrogen peroxide is inexpensive, color safe, and less harmful to the environment.

❱

Baking soda is an effective, natural carpet deodorizer.

Just dust the carpet with baking soda, let it sit for 20 minutes, then vacuum.

❱

Air fresheners tend to release unwelcome chemicals. Buy fresh flowers or hang dried lavender or eucalyptus instead. Boiling cinnamon, cloves,, or other herbs will also release pleasant scents.

❱

You’ll keep your living space much cleaner if all who enter take off their shoes. Keep slippers near the front door for easy access. ●

Adding a few drops of essential oils to your natural cleaning solutions provides a pleasant aroma and antimicrobial effects.

According to Aura Cacia, a producer of essential oils, these oils are best for household cleaning: LEMON: In addition to its clean, uplifting scent, lemon’s acidic properties provide antibacterial and antiseptic cleaning actions. It can help remove stains.

PEPPERMINT: This purifies air and acts as a mild pest repellent. Mix peppermint with lemon for a refreshing smell. It also blends well with lavender, eucalyptus, and rosemary.

EUCALYPTUS AND TEA TREE: These distinctive-smelling oils work as air and surface sanitizers. Tea tree oil works well on mold and mildew, as well as musty smells.

PINE: Pine acts as a disinfectant and a deodorizer.

LAVENDER: It has a pleasing scent, is antibacterial and deters insects such as moths.

SELECTED SOURCES 365 Ways to Live Green by Diane Gow McDilda ($7.95, Adams Media, 2008) • Eco-Friendly Families by Helen Coronato ($15.95, Alpha Books, 2008) • The Green Year by Jodi Helmer ($14.95, Alpha Books, 2008) • “How to Green Your Cleaning Routine,” www.TreeHugger.com, 6/27/14

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Fresh Mind, Body and Home As winter draws to a close and spring approaches, it seems like human nature to dust the cobwebs — literally and figuratively — off of our homes and lives. Not only do the brighter, longer days shed more light on the things that we have perhaps neglected to clean; they also provide a renewed energy to tackle those cleaning and renewal projects head on. And while the act of cleaning itself can provide a certain form of therapy and renewal, it’s important to address the ways in which our bodies might be in need of a tune-up, particularly after a lengthy period of frigid weather and reduced activity.

Below are some ideas to kick-start your spring home and body detox: VEGETABLES TO THE RESCUE

Cleanse with a Morning Juice Are you a subscriber to the belief that only certain foods are breakfast foods? If so, you may be surprised by how refreshing it can be to swap out your cereal or eggs for a superbly savory Cleansing Morning Vegetable Cocktail, one of our featured Nourish recipes this month. Loaded with vitamins, minerals and antioxidants, this power juice is easy on the digestive system so you can get on with the hard work of the day. Meanwhile, the lemon, parsley and beet provide a serious cleansing boost from the inside out, making you look and feel brighter, healthier and more energetic.

GET THINGS MOVING

Boost with Probiotics There’s really something to that old expression, “go with your gut” — our digestive system is so complex and deeply connected to our brain that when things go awry down there in our gut, we feel the effects in almost everything we do. Keeping a healthy pH 16

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in the gut isn’t always easy when our diets are compromised from processed foods, stress and lack of sleep. Consider adding an over-the-counter probiotic supplement to your daily routine to fortify the good bacteria in your gut — not only will it improve digestion and reduce an upset stomach, it may also improve your overall energy levels, bolster your immune system, and fend off the threat of those pesky late-season colds and flus. Now that’s refreshing!

DETOX YOUR CLEANING SUPPLY CABINET

Spring provides an opportunity to open the windows and infuse your home with fresh air, so why load your surfaces with harsh chemical household cleaners? Consider switching out your surface cleaner or all-purpose spray for diluted pure white vinegar or an inexpensive, unflavored spirit, like diluted 40-proof vodka. Both provide a no-residue, streak-free clean with zero unpronounceable ingredients. For added sensory benefit, you can customize with a few drops of the pure essential oil of your choice. Who says it’s not easy being green?

DEAL Enjoy 10 – 25% off probiotic supplements in March Choose from a handful of superstar products, available in our probiotic coolers or natural digestive sections in the Health & Beauty Care department.

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For more information visit: www.lundsandbyerlys.com/nourish

2/2/17 3:20 PM

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Cleansing Morning Vegetable Cocktail INGREDIENTS:

2 K 1 K

large organic carrots, washed, ends trimmed medium size organic beet, washed, ends trimmed cup organic parsley, including stems organic whole lemon, washed

15 min prep time

1 8-10 oz.

DIRECTIONS:

Run all prepared ingredients through juicer.

Enjoy immediately!

serving

Some Health Benefits • Carrots are loaded with live enzymes and antioxidant compounds called carotenes, of which beta-carotene is the most abundant. Just one 8-ounce glass of carrot juice contains a whopping 45,000 IU of vitamin A (from beta carotene) in a highly absorbable food grade form.

• Beet juice is a super effective detox drink that can help your liver dump damaging toxins and stimulate liver cells.

This is due to methionine, glycine and betaine that help to keep fatty acids from building up.

• While lemons may seem quite acidic, they’re a surprisingly good source of an alkaline food that can help balance your body’s pH. Lemons also provide vitamin C and potassium.

• Parsley is rich in chlorophyll which help clean the blood of free radicals, and also combat bad breath.

This information is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You are encouraged to review all information regarding any dietary or medical treatments with your physician.

You’ll need a juicer for this recipe. If you don’t have one . . . we suggest looking to the Omega 9000 which uses centrifugal juice extraction or Breville Juice Fountain Elite which has commercial performance but also offers home kitchen convenience.

Both brands offer a variety of great juicers!

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BY MARIA NOËL GROVES, RH (AHG)

fighting the fire

natural remedies to ease inflammation Inflammation is not only the underlying mechanism of pain— including achy muscles and swollen joints—but also a root cause of many other health concerns, including autoimmune diseases, infections, heart disease, diabetes, cancer, Alzheimer’s disease, and obesity.

It’s a complex and multidimensional process designed to ensure the body’s survival, but when unchecked, it can severely diminish your quality of life.

Think of inflammation as a fire: A little bit, here and there where needed, is extremely useful. But if your backyard barbecue gets out of control and turns into a five-alarm fire, the damage can be devastating. Fortunately, there are many natural options to help you ease excessive inflammation.

Maria Noël Groves, RH (AHG), is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire. She is the author of the book Body into Balance. Learn about herbs, distance consults, online classes, and more at www.WintergreenBotanicals.com.

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Diet & Lifestyle

Supplemental Support

While anti-inflammatory herbs and supplements abound, they are no match for good habits in your diet and lifestyle. Combine them, and you’re golden.

While many diets offer potential for decreasing inflammation, the Mediterranean diet is among the least restrictive and best researched. This diet emphasizes high-fiber vegetables, fruits, beans, whole grains, nuts, seeds, eggs, olive oil, fish, and smaller amounts of other meats—as well as perhaps the occasional glass of red wine. It avoids or limits foods known to increase inflammation, including sugar and high-glycemic foods, trans fats, processed and refined foods, and all foods to which you individually are allergic or sensitive: Common culprits include gluten, dairy, soy, corn, eggs, and nightshades, but the list varies from person to person.

A good night’s sleep, stress management, and regular exercise can also decrease inflammation.

Here are some of the most effective and best researched dietary supplements for curbing inflammation.

■ Tart cherry juice (Prunus cerasus) prevents and treats muscle pain and inflammation resulting from overexertion.

In a recent study, an ounce of the juice concentrate consumed morning and night for four days prior to, and three days after, soccer trials significantly reduced inflammation, muscle soreness, and recovery time.

Tart cherry squelches inflammation and oxidation to counteract the damage of overexertion. It rivals NSAIDs (over-the-counter pain medications) in effectiveness but without the side effects. It may also decrease inflammation in rheumatoid arthritis (RA), and studies suggest it promotes healthy melatonin levels, resulting in better sleep.

Read the label carefully to ensure you’re buying 100 percent tart cherry juice.

■ Boswellia (Boswellia serrata, B. carterii) resin, also known as Indian frankincense, shows promise as a safe pain reliever.

It excels at reducing chronic and acute pain, and relieves symptoms related to inflammation-based autoimmune diseases including RA, osteoarthritis, cluster headaches, colitis, Crohn’s disease, and asthma.

One study found boswellia as effective as an anti-inflammatory medication for osteoarthritis of the knee—taking slightly longer to take effect but providing longer-lasting relief.

Boswellia is usually taken in capsule form. It may cause mild stomach upset (so take it with food), but it is otherwise generally well tolerated.

■ Turmeric (Curcuma longa), with its key constituent, curcumin, can reduce the inflammation and pain associated with RA and osteoarthritis. In a four-week study, 1,500 milligrams (mg) of turmeric extract daily worked just as well as 1,200 mg of ibuprofen, with fewer side effects.

Try adding a half teaspoon or more of turmeric powder to a favorite food dish each day. Though generally safe, turmeric may aggravate heartburn and upset the stomach (but less than NSAIDs).

SELECTED SOURCES Body into Balance: An Herbal Guide to Holistic Self Care

by Maria Noël Groves ($24.95, Storey Publishing, 2016) • “Boswellic Acids and Their Role in Chronic Inflammatory Diseases” by H.P. Ammon, Adv Exp Med Biol, 2016 • “Efficacy and Safety of Curcuma domestica Extracts Compared with Ibuprofen in Patients with Knee Osteoarthritis . . .” by V. Kuptniratsaikul et al., Clin Interv Aging, 3/20/14 • “An Experimental Study of a Mediterranean Diet Intervention for Patients with Rheumatoid Arthritis,” by L. Skoldstam et al., Ann Rheum Dis, 3/03 • “Montmorency Cherry Juice Reduces Muscle Damage Caused by Intensive Strength Exercise” by J.L. Bowtell et al., Med Sci Sports Exerc, 8/11 • “The Spice for Joint Inflammation: Anti-inflammatory Role of Curcumin in Treating Osteoarthritis” by K-Y Chin, Drug Des Devel Ther, 2016

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Elevate an everyday tuna salad to a whole new level of delicious with Wild Planet albacore tuna.

With no added liquid to drain, our sustainably caught albacore adds distinctive flavor to any favorite recipe. This is the way tuna should taste!

RANKED #1 FOR SUSTAINABILITY BY

Wild Planet Albacore Tuna Stuffed Avocados 2 5oz cans Wild Planet Albacore tuna, undrained 2 Tbsp plain Greek yogurt 1 Tbsp lemon juice 1/4 cup diced celery 1/4 cup diced red onion

WILDLY GOOD is a registered trademark of Wild Planet Foods, Inc.

Untitled-2 1

2 halved, peeled and pitted ripe avocados

Place tuna into a bowl and flake with a fork. Stir in the Greek yogurt, lemon juice, celery and red onion. Season with salt and pepper to taste. Place avocado halves on a serving plate and spoon tuna salad onto each, filling avocado cavity and mounding over top. Serves 4.

2/6/17 4:04 PM

[ meals in minutes ]

BY EVA MILOTTE

sizzle in the pan stir-fries for dinner

Stir-fries are a fun and easy way to make a tasty meal in just one pan. As a general rule, begin by sautéing the protein in a small amount of oil for a few minutes, until partially cooked through. Next add chopped vegetables, beginning with those that are the toughest and crunchiest (broccoli, bell peppers, onions). Then add softer vegetables like tomatoes, corn, and zucchini.

If there’s a sauce and it needs thickening, make what’s called a slurry. It’s a combination of 1 part cornstarch to 1 part liquid (water, broth, soy sauce, vinegar). The amount to use per person is 1 teaspoon of cornstarch to 1 teaspoon of liquid.

Whisk the cornstarch and your choice of liquid together with a fork until well combined. Add the slurry to the stir-fry about 20 seconds before the end of cooking time. When the sauce thickens, remove the pan from the heat and serve.

Enjoy making the following stir-fry combinations. They offer quick and healthy dinners with lots of flavor.

SOURCE “The Tip: The Secret to Thickening a Stir Fry Sauce,” NoshOn.It, 2017

© BLM PHOTOGRAPHY

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Hungry, but don’t have time to prepare a big meal?

Let these easy suggestions guide you to fast and flavorful dishes.

Chicken Curry Noodles

Sliced chicken breast

Chopped broccoli

Chopped red bell pepper

Soy sauce

Curry powder

Noodles

Whisked egg

Teriyaki sauce

Chopped fresh basil

Shredded Parmesan cheese

Apple cider vinegar

Soy sauce

Chopped cashews

Hoisin sauce

Quinoa Fried “Rice”

Defrosted frozen pea, corn, carrot combo

Minced ginger

Sliced green onion

Cooked quinoa

Shrimp and Zucchini Stir-Fry

Peeled, deveined shrimp

Chopped zucchini

Diced fresh tomato

Minced garlic

Sweet and Sour Tofu

Chopped yellow bell pepper

Chopped celery

Cubed extra-firm tofu

Canned diced pineapple with juice

Pork and Cashew Stir-Fry

Sliced boneless pork

Chopped bok choy

Snow pea pods

Sliced water chestnuts

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Quinoa

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Heartland Granola Cereal

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C2O Pure Coconut Water

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Evol Burritos

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Della Rice

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Kona Deep Drinking Water Introducing Kona Deep, a pure and refreshing and restoring water from the deep ocean waters of Hawaii. It offers a very different hydration experience because of its unique blend of naturally occurring deep ocean electrolytes. Kona Deep offers you an extraordinary taste and hydration experience.

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Victoria’s Vegan Alfredo Sauce Taste one of Victoria’s decadent vegan Alfredo sauces and you’ll be a believer! Made with the finest cashews and spices, they are rich, velvety and delicious with fettuccine or drizzled over vegetables.

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[ health strategies ]

BY CAMERON HENDRIX

minerals what’s in your multi?

Minerals are vital for human health, but are you getting enough?

While a balanced diet provides most of the minerals we need, a multivitamin/mineral supplement can help ensure that we’re taking in adequate amounts.

Minerals play so many important roles in the body that it’s impossible to list them all. But here’s a closer look at several essential minerals.

Calcium Calcium is the most common mineral in the body, with the vast majority of it found in our bones and teeth. It’s critical for skeletal health but is also vital for constriction and relaxation of blood vessels, transmission of nerve impulses, secretion of hormones such as insulin, and contraction of muscles.

Eat these: Dairy products such as milk, cheese, and yogurt are excellent sources. Tofu and green, leafy vegetables also supply significant amounts of calcium, as do beans and cruciferous vegetables like broccoli.

Iron Iron is essential for energy production. It’s involved in the transport and storage of oxygen and is required for growth, reproduction, healing, and immunity.

Iron deficiency, commonly known as anemia, can cause fatigue, rapid heart rate, and a dimin26 M A R C H

ishing of other physical capacities. Adult women require more iron than men, and pregnancy increases the need.

Eat these: Beef, seafood, poultry, tofu, and beans are among the many sources of iron. Heme iron—found in animal products— is more easily absorbed than nonheme iron from plants.

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Manganese

Phosphorus

Manganese is a powerful antioxidant essential for the metabolism of carbohydrates, amino acids, and cholesterol. It’s necessary for the development of cartilage and bone, and supports wound healing.

Low levels have been linked to osteoporosis, diabetes, and seizure disorders.

Eat these: Whole grains, nuts, leafy vegetables, and pineapple are good sources.

Every cell in the body is dependent on phosphorus for normal functioning. In fact, it’s the second most abundant mineral in the body after calcium. Phosphorus is crucial for bone health and the development and repair of tissues. It also works to maintain the body’s acid-base balance (pH level).

Eat these: Phosphorus is found in most foods, with dairy products, meat, and fish providing high amounts.

Magnesium According to Carolyn Dean, MD, ND, “magnesium is of therapeutic value” in the treatment of a wide range of health conditions, including anxiety and panic attacks, asthma, bowel disease, depression, diabetes, heart disease, insomnia, and many others. The mineral regulates hundreds of enzymes, particularly those responsible for the production and use of energy.

Eat these: Whole grains, nuts and legumes, and dark green, leafy vegetables are good sources.

You’ll see other minerals listed on most multivitamin/mineral supplement labels.

Important additions include boron, chromium, copper, iodine, molybdenum, potassium, silicon, and selenium. ● SELECTED SOURCES An Evidence-Based Approach to Vitamins and Minerals

by Jane Higdon, PhD, and Victoria J. Drake, PhD, 2nd edition ($69.95, Thieme, 2012) • The Magnesium Miracle

by Carolyn Dean, MD, ND ($14.95, Ballantine, 2007) • What You Must Know About Vitamins, Minerals, Herbs & More by Pamela Wartian Smith, MD ($15.95, Square One, 2008)

Zinc Zinc plays a critical role in growth and development as well as the immune response. Vegetarians have higher needs, since phytic acid in grains and legumes can reduce absorption of zinc.

Eat these: Rich sources include beef, shellfish, and eggs.

Did You Know?

People with restless leg syndrome—a neurological movement disorder that can disrupt sleep—may benefit from iron supplementation.

Athletes may also benefit.

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[ looking good ]

BY VICTORIA DOLBY TOEWS, MPH

age-defying collagen keeps skin firm and flexible The years go by and somehow your skin doesn’t look the same as it used to. No matter how clean your diet is or how well hydrated you are, the fact is that internal changes to the skin lead to fine lines, sagging, and dryness.

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In large part, the problem involves a protein called collagen, which provides the magic mix for skin that is both flexible and firm.

“Although many people associate hormonal changes with aging, a more significant contributor to aging symptoms is the breakdown of collagen in the body, most notably in the skin, joints, and bones,” said clinical nutritionist Tim Mount. “Wrinkles, joint pain and instability, and bone weakness are all a result of the progressive slowdown of collagen production after we reach the age of 25.”

The dwindling collagen supply may be replaced, with supplemental collagen serving as an easy (and nonsurgical) way to achieve firmer, smoother skin that defies your chronological age, Mount says. “A daily collagen supplement reverses the natural aging process and rebuilds our tissues from the inside.”

Smoother Skin In one study, supplementing with collagen daily (along with hyaluronic acid) for two months improved skin appearance in terms of wrinkles, dryness, and firmness.

Similar results were reported in research of middle-aged women comparing daily collagen supplements (with some women taking 2,500 milligrams [mg] and others taking 5,000 mg) to a placebo for two months. By the end of the study there was a noticeable difference, with the skin of the collagen users appearing smoother, more elastic, and less saggy.

Similarly, when women ages 45 to 65 with crow’s feet took collagen in 2,500 mg supplements, they experienced improvement in the wrinkles around their eyes.

The benefit didn’t fade away. Even wrinkles rechecked a month after the supplements were stopped showed a noticeable benefit from the prior collagen use.

Just how does collagen roll back the clock? As Mount explains, “Collagen is a protein fiber woven throughout the tissues of our body from head to toe, much like the threads in a piece of fabric. This mesh of collagen in the skin holds it tight against the body and is responsible for the youthful appearance of the complexion. Collagen supplements replenish and rebuild damaged collagen fibers and allow us to recapture our beauty from within.”

Moisture Magnet Hyaluronic acid occurs naturally in the skin as well, where it attracts and retains moisture while helping support collagen fibers.

In essence, it traps water in the skin to give a smooth, firm appearance. This explains why hyaluronic acid is known as “nature’s moisture magnet.”

Just as collagen declines with age, so does hyaluronic acid, potentially contributing to dry skin that has lost its suppleness.

Wondering about pills versus creams?

Both collagen and hyaluronic acid are larger molecules, which generally make skin absorption more troublesome. Dietary supplements in pill form might be a better bet with these skin boosters. ● Victoria Dolby Toews, MPH, has been a health journalist for more than two decades; her latest book is Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).

SELECTED SOURCES “Daily Consumption of the Collagen Supplement . . . Reduces Visible Signs of Aging”

by M. Borumand and S. Sibilia, Clin Interv Aging, 10/13/14 • “Oral Intake of Specific Bioactive Collagen Peptides Reduces Skin Wrinkles and Increases Dermal Matrix Synthesis” by E. Proksch et al., 12/24/13; “Oral Supplementation of Specific Collagen Peptides Has Beneficial Effects on Human Skin Physiology . . .” by E. Proksch et al., 8/14/13, Skin Pharmacol Physiol • Personal communication: Tim Mount, 2/16

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[ quick tips ]

BY RICH WALLACE

protein powders plant-based options growing Nutritionists have shifted their thinking on protein in recent years, with most acknowledging that plant-based protein sources can be as nutritious (or more so) than meat or dairy.

Whey protein from milk is still a primary ingredient in many protein powders, but hemp, pea, rice, soy, and other plant-based powders have surged, and with good reason. They are easy to digest and dense in additional nutrients, including vitamins, minerals, and fiber.

Most of us get plenty of protein from food.

Adult women need about 46 grams (g) of protein per day. A four-ounce serving of chicken breast (27 g of protein) puts you more than halfway there, and eight ounces of low-fat yogurt (12 g) just about seals the deal. Most males require somewhat more protein, about 56 g a day.

Many of us do benefit from supplemental protein, particularly if we limit our meat or dairy intake or perform strenuous exercises such as lifting weights. Vigorous physical activity breaks down muscle, and high-quality protein is necessary to restore it. “Muscle strength doesn’t just happen on its own,” says Shelley McGuire, PhD, of the American Society for Nutrition. “Our muscles need to be both encouraged (as happens via exercise) and nourished (as happens when we eat well).”

Those hoping to increase muscle (or reduce body fat) can gain advantages from protein powders, and a recent study found a significant benefit for people with Type 2 diabetes.

Older adults also may benefit from protein powders, since muscle mass naturally begins to decline in middle age. About a third of those over age 60 do not meet their protein needs. ● SELECTED SOURCES “Alternative Proteins Gain Popularity . . .” by Elizabeth Crawford, www.NutraIngredients-USA.com, 10/21/15 • “Nutrient Recommendations: Dietary Reference Intakes (DRI),” National Institutes of Health • “Researchers Investigate Muscle-Building Effect of Protein Beverages for Athletes,” American Society for Nutrition, 8/18/11 • “Study Suggests Consuming Whey Protein Before Meals Could Help Improve Blood Glucose Control in People with Diabetes,” Diabetologia, 7/7/14

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[ market gourmet ] Recipe

45 min

Spinach Lasagna Roll-Ups From Gluten-Free Small Bites by Nicole Hunn ($22.99, Da Capo, 2016)

1 28-oz can tomato purée (or purée 1 28-oz can of whole peeled tomatoes until smooth) 1 Tbsp dried oregano 2 tsp dried basil 1 tsp garlic powder K tsp onion powder 1N tsp kosher salt, divided 1 10-oz package frozen whole-leaf spinach, thawed 12 gluten-free lasagna noodles, uncooked 2 eggs, beaten 1 lb ricotta cheese 12 oz part-skim mozzarella cheese, shredded, divided 2 oz Parmigiano-Reggiano cheese, finely grated V tsp freshly ground black pepper

1. Preheat oven to 350°.

2. In a large bowl, place tomato purée, oregano, basil, garlic powder, onion powder, and 1 teaspoon of the salt, and whisk to combine well. Place about 1 cup of the tomato sauce in a greased 13x9-inch baking dish and spread into an even layer. Set remaining tomato sauce and baking dish aside.

3. Place thawed spinach in a large clean tea towel, close towel around spinach, and wring it out to release as much of the water as possible. Chop spinach roughly and set it aside.

4. In a large pot of salted boiling water, cook noodles according to package directions to an al dente texture. Drain hot water, fill pot with cold water, leave noodles in water, and set pot aside.

© JENNIFER MAY

prep time

(makes 12 roll-ups) serves 12

5. In a large bowl, combine eggs, ricotta cheese, about 8 ounces of the mozzarella cheese, the Parmigiano-Reggiano cheese, chopped spinach, remaining salt, and pepper.

6. Remove noodles from water one at a time, blot them dry, and place on a flat surface.

Spread L cup of the cheese mixture on top of each noodle, and carefully roll noodle from end to end, beginning at a short side.

Place filled lasagna roll-ups in baking dish on top of tomato sauce, seam-side down.

Cover with remaining tomato sauce, and top with remaining 4 ounces of shredded mozzarella cheese.

7. Place baking dish in center of preheated oven and bake for about 20 minutes or until cheeses are melted and sauce is bubbling.

Serve immediately.

Make-Ahead Option: Lasagna roll-ups can be assembled ahead of time, placed in a greased baking dish without the tomato sauce or shredded mozzarella cheese on top, wrapped tightly, and frozen. Defrost overnight in the refrigerator, spoon all of the tomato sauce over the top, top with the shredded cheese, and bake as directed.

Kitchen Note: Lasagna roll-ups are a quick and easy way to make this cheesy Italian comfort food in single-serving portions, which comes in handy when you’re not entirely sure who is going to show up for dinner. To make miniature roll-ups, try slicing each cooked lasagna noodle in half along the length, filling and rolling tightly, and continuing with the recipe instructions.

Per serving: 311 Calories, 19 g Protein, 33 g Carbohydrates, 2 g Fiber, 11g total fat (7g sat, 3g mono, 1 g poly), 518 mg Sodium, ★★★★★ Vitamin K, ★★★★ Vitamin B12, Calcium, Phosphorus, ★★★ Vitamin A, B2 (riboflavin), B3 (niacin), ★★ Biotin, Copper, Selenium, Zinc, ★ Vitamin B1 (thiamine), B6, C, E, Folate, Pantothenic acid, Iodine, Iron, Magnesium, Manganese, Molybdenum, Potassium

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Alexia Frozen Potatoes and Onion Rings Alexia produces 100% all-natural, trans-fat free, premium frozen potatoes and fries that deliver outstanding gourmet flavor from freezer to table in just minutes. With no preservatives added you can taste the difference all-natural ingredients make.

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