Lunds & Byerlys March 20

Avocado Shrimp

Lettuce Bowl

SEE PAGE 17

Spice up your cooking!

Kids in the kitchen

COMPLIMENTARY

See pages 9, 16, 17 and the back cover for this month’s featured M A Ritems!

CH 2020

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Edition of Taste for Life®

Essential oils for health

2/10/20 1:57 PM

[ nutrition plus ] Kefir

kefir

Did You Know?

The “grains” used to ferment milk and make kefir are not like grains of wheat or rye, but are small, white clumps of healthy bacteria and yeast.

Kefir (pronounced “keh-FEAR” or “KEE-ferr) is a cultured milk product that is similar in texture to drinkable yogurt.

And, like yogurt, it is a great source of probiotics—the “good” bacteria the body needs to stay healthy. In fact, kefir outperforms yogurt in both CFUs (colony forming units) and the number of strains of probiotics it offers. Each cup of kefir may contain up to 12 different strains of live, active cultures.

Probiotics boost immunity, improve digestion and GI health, and protect the body from toxins.

The word “kefir” comes from the Turkish word keif, which means “feeling good,” so it’s not surprising that kefir offers many health benefits. Consuming kefir may help to keep weight in check, slow the development of some types of cancer, soothe ulcers, and help to re-colonize microbiomes damaged by antibiotics or environmental impacts.

Kefir can be enjoyed straight from the bottle or blended into smoothies.

It’s a great foundation for frozen treats like ice cream or ice pops. As kefir increases in popularity, you can expect to see it as an ingredient in dips, salad dressings, sauces, and soups. ● SELECTED SOURCES Fermented Probiotic Drinks at Home by Felicity Evans ($18.95, The Experiment, 2018) • The Kefir Cookbook by Julie Smolyansky ($29.99, HarperOne, 2018)

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2020

2/6/20 8:27 AM

[ march contents ]

7 13

22

prevent colorectal cancer Healthy habits are the key to thwarting disease.

healthy living

recipes you’ll love

6 health front

5 market gourmet

Exercise offers myriad benefits • Tips for cutting down on food waste • Walnuts for heart health • More

18 health strategies Tips for making the most of your fridge and freezer.

20 in focus

Pan-Roasted Halibut with Turmeric.

12 kids in the kitchen Help children develop a lifelong love for cooking.

26 let’s get cooking Learn how spices can enhance your favorite dishes.

Ways to protect your vision in the digital age.

28 quick tips Essential oils to support spring wellness.

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

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2/10/20 1:02 PM

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com CONTRIBUTING EDITORS

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MARCH 5 & 12 Avocado Shrimp Lettuce Bowl, ­recipe on page 17

MARCH 19 & 26 Panna Cotta with Roasted Berries, recipe on page 17

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Probiotics and Prebiotics Article on page 16

Many factors contribute to keeping our bodies healthy and happy. Prebiotics and probiotics support a healthy balance of microorganisms that live in our digestive tract and play an important role in keeping our minds and bodies healthy. Learn more on page 16.

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149 Emerald Street, Suite O Keene, NH 03431 603-283-0034 Published monthly by Taste for Life®, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2020 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.

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A NOTE ON RECIPES

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

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

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2/10/20 3:06 PM

[ market gourmet ] Recipe

25 min prep time serves 4

© 2019 BY ED ANDERSON

Pan-Roasted Halibut with Turmeric Brown Butter From Fix It with Food by Michael Symon and Douglas Trattner ($30, Clarkson Potter, 2019)

2 Tbsp extra-virgin olive oil

4 Tbsp unsalted butter

4 halibut fillets (6 oz each)

Kosher salt and freshly ground black pepper 2-inch piece fresh ginger, peeled and thinly sliced

1 tsp peeled, grated fresh turmeric or K tsp ground turmeric Juice of 1 lemon

1. Set a large, heavy-bottomed skillet over medium heat. Add oil and butter. Using paper towels, pat halibut fillets dry. Season fish on all sides with salt and add to pan, making sure to leave space between pieces. Cook, without moving, until nicely browned and fish releases from pan, about 3 minutes. Flip and continue cooking for 3 minutes.

Move fish to one side of pan.

2. To the open space in the pan, add ginger and turmeric. Carefully tilt pan so butter sauce pools to side with ginger. With a spoon, baste fish with sauce until butter has browned and begins to froth, about 2 minutes. Add lemon juice and K teaspoon black pepper to pan and continue basting fish until flesh turns opaque and begins to flake, about 2 minutes.

3. Remove fish to a platter, discard ginger, drizzle with any remaining sauce, and serve.

Per serving: 329 Calories, 32 g Protein, 3 g Carbohydrates, 1 g Fiber, 21 g Total fat (9 g sat), 409 mg Sodium, HHHHH Vitamin B3 (niacin), B6, B12, D, Phosphorus, H Vitamin A, E, Magnesium, Potassium

Kitchen Note: The technique called for here is known as pan basting. It’s a great way to cook fish because it improves moisture, flavor, and texture with little risk of overcooking. The turmeric spice blends in seamlessly with the brown butter.

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2/10/20 12:23 PM

[ health front ]

NEWS THAT’S GOOD FOR YOU

study finds major benefits from exercise

Physically active older adults experience healthier aging trajectories, better quality of life, and improved cognitive functioning, according to a new review of studies.

“For some time, we have known of the benefits of physical activity for our physical health,” said lead author Conor Cunningham, PhD, of the Institute of Public Health in Ireland. “However, what is important about this research is that it highlights compelling emerging evidence of the positive effects of being physically active on our mental health—including depression, cognition, and dementia and Alzheimer’s disease.”

The review also found evidence that being physically active reduced the risks of early death, breast and prostate cancer, fractures, recurrent falls, and functional limitations.

SOURCE “The benefits of physical activity for older adults,” www.EurekAlert.org, 2/5/20

max out your produce Tufts University nutrition experts offer these tips for cutting down on food waste: SOURCE “Maximizing produce, minimizing waste,” Tufts University Health & Nutrition Letter, 2/20

6 M A R C H

n Buy only the amount of fresh fruits and veggies that you can use promptly.

n Buy frozen and canned fruits and vegetables, which are convenient and nutritious.

n When produce is past its prime, freeze it for other uses.

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2/10/20 8:56 AM

walnuts may boost heart health Eating walnuts appears to promote the growth of “good” gut bacteria that can help promote health. Those changes in gut bacteria were linked to improvements in some risk factors for heart disease.

“Replacing your usual snack—especially if it’s an unhealthy snack—with walnuts is a small change you can make to improve your diet,” said Penn State professor Kristina Petersen, PhD. Tests showed that walnuts enriched several types of healthful gut bacteria.

SOURCE “Walnuts may be good for the gut and help promote heart health,” Penn State, 1/16/20

Did You Know?

Cognitive decline was slowed in certain at-risk seniors who began eating walnuts. Elders who had previously smoked or performed poorly on neuropsychological tests saw the best results after two years of including walnuts in their daily diets.

SOURCE “Walnuts may slow cognitive decline in at-risk elderly,” Loma Linda University Adventist Health Sciences Center, 1/28/20

vegetarians may have fewer UTIs

Eating a plant-based diet was linked to a lower rate of urinary tract infections (UTIs) in new research. The study of thousands of Taiwanese people found that the overall risk of UTIs was 16 percent lower in vegetarians than nonvegetarians.

The authors suggested that by not eating common sources of E. coli bacteria, vegetarians may avoid UTIs. Meat is a major reservoir for E. coli. The higher fiber content in a vegetarian diet may also help prevent the growth of E. coli in the gut and decrease UTI risk by increasing the acidity of the intestines.

SELECTED SOURCES “Health: Vegetarian diet linked with lower risk of urinary tract infections,” www.EurekAlert.org, 1/30/20 • “The risk of urinary tract infection in vegetarians and non-vegetarians . . .” by Y-C Chen et al., Scientific Reports, 1/30/20

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2/10/20 3:16 PM

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2/10/20 2:07 PM

Wild Planet Albacore Tuna, Salmon & Sardines Wild Planet is committed to providing the finest tasting, sustainably caught wild seafood while supporting the conservation of marine ecosystems.

Wild Planet Albacore and Skipjack tuna offerings are high in omega 3s, low in mercury, and undiluted by water or additives. For a tasty, nutritional powerhouse, try Wild Planet sardines.

They’re delectable on sandwiches, as salad toppers, or as part of a Mediterranean-inspired antipasto platter.

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The Silver Palate Pasta Sauce & Grain Berry Cereals The Silver Palate’s whole grain Grain Berry cereals provide antioxidants and fiber, with less sugar than leading brands — and your kids will still love them.

There is an Italian proverb that says a meal without pasta is like a day without sunshine. The Silver Palate Pasta Sauces are delicious, nutritious, frugal and contain more lycopene antioxidants than tomatoes — so they truly are rich in taste, texture and health. These pasta sauces perk up any pasta for a meal the whole family will love.

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2/10/20 9:19 AM

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MARCH 2020

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2/10/20 12:37 PM

BY EVA MILOTTE

kids in the kitchen inspire a love of cooking

Cooking with children is a great way to introduce them to new flavors while teaching them life skills in the kitchen. Who knows?

Time spent around the stove may be the spark that ignites someone young to pursue a future culinary career.

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2/5/20 3:05 PM

Ready, Set, Cook

Inspiring the next generation of home cooks is an important and rewarding task. Even toddlers can help in the kitchen by measuring dry ingredients, washing produce, and picking leaves from fresh herbs.

To encourage interest and teach basic knowledge, look for cookbooks written for children. With plenty of colorful images and easy-to-understand text, young chefs can teach themselves basic skills and cooking lingo.

Before entering the kitchen with your budding chef, set the following rules: 1. A sk an adult’s permission before making a recipe.

2. W ash your hands with warm water and soap. ut on an apron, roll up your 3. P sleeves, and tie back long hair.

4. P ay close attention to what you’re doing. Never look away from the task at hand. This can cause a spill or an accident.

5. S tay in the kitchen when something is on the stove or in the oven.

Once these rules are understood, go over the following steps to help ensure success in the kitchen: A. Read the recipe through carefully.

B. W ash, prep, and measure ingredients beforehand.

C. T ake out all the equipment needed (bowls, measuring cups, pots, pans, etc.).

D. A fter handling eggs, raw meat, and seafood, wash hands thoroughly to prevent the transfer of dangerous bacteria.

E. Scrub cutting boards and other surfaces that have come in contact with raw meats and seafood.

F. Use a kitchen timer to monitor the item being baked or cooked.

Maple Milkshake

From The Teen Kitchen by Emily & Lyla Allen, the Kitchen Twins ($19.99, Ten Speed Press, 2019)

N c maple syrup

2K frozen ripe bananas

1 c milk

K c canned full-fat coconut milk (shake can well before opening)

5 min

prep time serves 2

1. Add maple syrup, bananas, milk, and coconut milk to a blender. Blend on High speed until smooth and creamy.

Per serving: 394 Calories, 7 g Protein, 67 g Carbohydrates, 4 g Fiber, 14 g Total fat (12 g sat), 67 mg Sodium, HHHHH Vitamin B2 (riboflavin), D, HHHH Vitamin B6, HH Vitamin B12, Calcium, Magnesium, Phosphorus, H Vitamin C, Iron, Potassium, Folate, Zinc

Kitchen Note: Canned coconut milk makes this shake every bit as rich and creamy as a traditional milkshake made with ice cream.

G. W hen the dish is done, shut off the stove and enjoy your creation.

H. C lean up the kitchen by washing dishes, putting items away, and wiping down countertops.

Safety First Address safety measures as an essential part of spending time in the kitchen. Remind children that recipes involving sharp knives, food processors, or electric mixers need supervision from an adult.

If you’re uncomfortable with your child working near the stovetop or oven, make recipes that don’t involve baking or cooking. The Maple Milkshake featured above is a great one to try.

Remind kids to turn pot and pan handles toward the middle or back of the stove, so they aren’t accidentally bumped. Be sure they take care not to get nonstick spray on the floor. It can be a slipping hazard.

Don’t let kids use thin dish towels when handling hot pots and pans.

Instead make sure sturdy pot holders are available, and have them use these when moving pots and pans in the oven and around the stove. Remind children that items can stay hot even after removal from the heat source.

If your cooking student will be using a microwave, make sure she understands that metal and aluminum foil should never be placed inside.

Microwave-safe dishes are the only items allowed in a microwave.

If you feel comfortable teaching knife skills, begin with a butter knife when they’re young. As they get more comfortable, graduate to a small paring knife. Teach your young chef to curl back the fingertips and thumb on the hand that’s guiding or holding the food being cut. If there’s an accident with this technique, the knife will scrape the knuckles instead of cutting the fingers.

Always have a child use sharp knives, never dull ones. Knives that are dull are more likely to be dangerous, as they can slip and get stuck when cutting. Be sure the knife fits comfortably in the child’s hand and is not too large.

Once safety has been addressed, have fun! Enjoy the time together in the kitchen. Finally, accept that mistakes will be made. Not every recipe turns out to be a success. But that’s OK; cooking is a learning experience that makes every home cook better each time they try.

SELECTED SOURCES Cooking Class Global Feast! by Deanna F. Cook ($18.95, Storey, 2019) • Good Housekeeping Kids Cook! by Susan Westmoreland ($19.95, Hearst Books, 2017) • The Teen Kitchen by Emily & Lyla Allen, the Kitchen Twins ($19.99, Ten Speed Press, 2019)

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2/5/20 3:09 PM

continued from page 13

© JON PATERSON

30 min prep time serves 4

Bunny Banana Pancakes From Good Housekeeping Kids Cook! by Susan Westmoreland ($19.95, Hearst Books, 2017)

2 very ripe large bananas

3 large eggs

O c self-rising flour

Whipped cream, sweetened flaked coconut, banana slices, and mini chocolate chips for garnish, optional

Maple syrup, optional

1. Place large cookie sheet in oven and preheat to 225°.

2. In blender, purée bananas until smooth. Add eggs; pulse until combined. Pulse in flour until just combined.

3. Lightly grease griddle or 12-inch nonstick skillet; heat over medium heat for 1 minute or until hot.

4. To make bunny shapes, drop N cup batter for body, 2 tablespoons batter for head, 1 tablespoon batter in oval shape for each foot, and 1 tablespoon batter in elongated shape for each ear onto hot griddle. Cook for 2 to 3 minutes or until bubbles start to form and edges look dry. With spatula, turn pancakes, and cook for 1 to 2 minutes longer or until puffy and underside is golden brown. Transfer pancakes to cookie sheet and keep warm.

5. Repeat with remaining batter, greasing griddle again if necessary. Arrange pancakes into bunny shapes on plates.

Garnish with whipped cream and coconut for tail and banana slices and chocolate chips for feet, if using. Serve with maple syrup, if desired.

Per serving: 465 Calories, 8 g Protein, 65 g Carbohydrates, 9 g Fiber, 17 g Total fat (14 g sat), 397 mg Sodium, HHHHH Vitamin D, HHH Phosphorus, HH Vitamin B2 (riboflavin), B6, Folate, H Vitamin B1 (thiamine), B3 (niacin), B12, Calcium, Iron, Potassium

Kitchen Note: People will be hopping out of bed in the morning for a taste of these adorable pancakes, and you need only a few ingredients!

Very ripe bananas with brown peels are perfect for this recipe.

14 M A R C H

2020

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2/5/20 3:10 PM

Margherita Flatbread Pizzas

© BLM PHOTOGRAPHY

From The Teen Kitchen by Emily & Lyla Allen, the Kitchen Twins ($19.99, Ten Speed Press, 2019)

FLATBREADS 1K c unbleached all-purpose flour, plus more for dusting

O c water

2 tsp extra-virgin olive oil, divided

PIZZA TOPPINGS

K c pizza sauce

8 slices (16 oz) fresh mozzarella, broken into K-inch pieces

8 small tomatoes, sliced

K c basil, chopped chiffonade-style

35 min prep time makes 4 pizzas

Dried oregano (optional)

Red pepper flakes (optional)

1. To make flatbreads: In a medium bowl, combine flour and water and mix until mixture has a dough-like texture. It will be sticky.

2. With floured hands, split dough into 4 equal parts and place on a well-floured surface, sprinkling additional flour on top of each piece of dough. With a rolling pin, roll out each piece into a flat disk. Add more flour to surface if needed to keep it from sticking. The dough should be about N-inch thick. The shape does not need to be perfect.

3. Preheat oven to 475°.

4. Heat a medium skillet over medium heat and add about K teaspoon of the oil. Add first flatbread and cook for 3 to 4 minutes per side, until lightly toasted and dough is cooked through. Cook remaining flatbreads, adding K teaspoon of oil to skillet each time. (You can make flatbreads ahead of time; they will keep for a few days in the fridge and 1 month in the freezer. Layer them between sheets of wax or parchment paper if you freeze them.)

5. Place flatbreads on a baking sheet. Add 1 to 2 tablespoons of pizza sauce to each. Top with mozzarella, tomatoes, basil, and a sprinkle of oregano and red pepper flakes. Bake for 8 minutes and serve warm.

Per serving: 400 Calories, 19 g Protein, 45 g Carbohydrates, 3 g Fiber, 16 g Total fat (8 g sat), 472 mg Sodium, HHHHH Vitamin B12, D, HHHH Folate, Phosphorus, HHH Vitamin B1 (thiamine), B2 (riboflavin), Calcium, HH Vitamin B3 (niacin), C, K, Zinc, H Vitamin A, B6, Iron, Magnesium, Potassium

Kitchen Note: You can buy flatbreads—but why do that when it’s so easy to make them from scratch? You can get as creative as you want with the toppings. Try this version here, or add any sort of toppings you like—pesto, ricotta, or your favorite vegetables.

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2/10/20 12:28 PM

Probiotics and Prebiotics

BY MARY HARDMAN

What are probiotics?

What are prebiotics?

Probiotics are microorganisms — live bacteria or yeasts — that keep your digestive system healthy. The body is full of bacteria and probiotics that are considered “good for you.” You can get probiotics from supplements or foods such as yogurt.

Prebiotics are specialized plant fibers that keep the good bacteria healthy. Without them, the good bacteria in your digestive system can’t grow. Much like probiotics, prebiotics can be taken as a supplement or found in food. Prebiotics are found in food sources that are full of complex carbohydrates and resistant starches like potatoes.

These carbohydrates are not digestible, so they pass to your colon to feed the good bacteria and other microbes.

Examples of a prebiotic is inulin which is part of the plant world. Inulin has been found in over 36,000 plants and provides nutrients for plant eating animals. Oligofructose is also found in foods such as the Jerusalem artichoke and onions.

How do probiotics work?

If you are taking antibiotics, it’s possible you may lose the good bacteria in your gut. After you’re finished taking the antibiotics, probiotics will help replace the good bacteria in your digestive system. A balance between good and bad bacteria is best for a healthy digestive system.

Types of probiotics: 1. Lactobacillus — found in yogurt and fermented foods 2. Bifidobacterium — found in some dairy products 3. Saccharomyces Boulardii — a yeast supplement Many probiotics are sold as dietary supplements, which do not require FDA approval. If you use probiotics, always check with your doctor first to determine which probiotic is right for you.

Best food sources of probiotics: • Yogurt — especially Greek yogurt • Kefir — a fermented dairy drink • Fermented foods such as sauerkraut, vegetables, pickles, kombucha, miso and tempeh

What does good bacteria do?

Good bacteria break down carbohydrates and toxins, which in turn helps the body absorb fatty acids which help cells grow. Good bacteria also help protect the intestines from invading pathogens and repair damaged cells.

16

How do prebiotics work?

A prebiotic is a soluble fiber that fuels the good bacteria in your digestive system. The key to health is fermentation in the large intestine of healthy bacteria which is done through ­prebiotic fiber. The good bacteria produce ­certain substances that acidify the colon and the good bacteria serves as nutrition to the cells. The colon provides an environment where both the bacteria and the colon depend on each other and promote each other’s health.

Best food sources of prebiotics: • Legumes • Asparagus • Oats • Garlic • Bananas • Onions • Berries It’s beneficial to get prebiotics from real foods since they also have vitamins, minerals and antioxidants.

Incorporating health-promoting foods into your diet creates a healthier you. The bottom line: Probiotics and prebiotics are essential for maintaining a balance of bacteria in the colon and helping you lead a healthy life.

MARCH 2020

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2/10/20 11:57 AM

Panna Cotta

with Roasted Berries and Balsamic Reduction

Avocado Shrimp Lettuce Bowl

Silky and light, this melt-in-your-mouth panna cotta is an Italian classic with a coconut twist. It’s high in flavor with superfruit berry compote for a delicious antioxidant boost.

INGREDIENTS: 45 min

INGREDIENTS:

prep time serves 6

K lemon or lime N tsp L&B Sea Salt 1 lb L&B Peeled & Deveined Shrimp, tail off 3 Tbsp Spectrum Naturals Canola Mayonnaise K cup carrots, shredded 3 Tbsp fresh lime juice 2 tsp Thai Kitchen Fish Sauce N tsp L&B Hot Red Pepper Flakes V tsp ground pepper K tsp fresh ginger, grated K tsp garlic, minced 1K cups avocado, diced 3 Tbsp Thai basil chiffonade (see kitchen note below) 1 head butter lettuce, washed and leaves separated

TO PREPARE: 1. Fill a medium saucepan with 1 quart water. Squeeze the lemon or lime juice into the pan and add the lemon and sea salt. Bring to a boil and add shrimp. Bring to a boil again and then remove from heat allowing shrimp to sit and gently cook for 3 minutes until opaque in the center. Drain shrimp in a colander and run under cold water to cool quickly. Put into a bowl of ice water for a few minutes. Drain, dry with a paper towel, and chop shrimp into smaller bite-size pieces.

2. In a medium bowl, combine mayonnaise, carrots, lime juice, fish sauce, hot red pepper flakes, pepper, ginger, and garlic. Mix in shrimp. Just before serving add avocado and 2K tablespoons basil (saving K tablespoon for garnish) to shrimp mixture and fold together.

3. On a flat surface, lay six lettuce leaves facing upward like a bowl, and fill with mixture. Fill lettuce bowls with approximately O cup of shrimp mixture and garnish each with remaining basil.

Tip: Shrimp mixture can be prepared and chilled a few hours in advance, stirring in the avocado and basil, and assembling right before serving.

Kitchen Note: If Thai basil is unavailable, any basil will work. To chiffonade basil, stack leaves and thinly slice crosswise into ribbons.

serves

coconut oil 6 cups Organic 2% reduced fat milk envelope Knox Original Unflavored Gelatin 14-ounce can coconut milk cup organic cane sugar vanilla bean tsp pure vanilla extract cups mixed fresh berries – blueberries, raspberries, ­blackberries, strawberries (quarter strawberries) 1 Tbsp organic cane sugar 1 Tbsp lemon juice Alessi Raspberry Blush Balsamic Vinegar

1N 1 1 L 1 1 4

TO PREPARE: 1. Lightly oil 6 ramekins with coconut oil.

2. In small bowl pour N cup milk and top with gelatin. Stir and let sit for 10 minutes to soften gelatin.

3. In small saucepan combine coconut milk, remaining 1 cup of milk, sugar and vanilla bean (split bean, scrape out seeds and add seeds and bean to sauce pan). Over medium heat, slowly bring the mixture to a simmer, stirring often. Cook at a gentle simmer for 5 minutes to extract flavor from the vanilla bean and dissolve the sugar. Remove from heat. Add gelatin mixture and stir to combine and dissolve gelatin. Add the vanilla extract. Remove vanilla bean and at the top of the bean, pinch and run your fingers down the bean to extract all flavor and juices into the pan. Strain milk mixture into large measuring cup and divide between ramekins. Chill for 4 hours or overnight.

4. Heat oven to high broil. Place berries on noncorrosive 9 x 13 baking dish. Sprinkle with sugar and lemon juice. Gently toss to coat berries. Place in center of oven under broiler for 5-8 minutes or until berries pop and start to sweat juices. Do not overcook. ­Remove from oven and cool. Cover and chill in refrigerator.

(Roasted berries can be made up to two days ahead.)

5. To serve, run a sharp knife around the edge of the ramekins, invert onto plates to release panna cotta. Spoon roasted berries over top and drizzle with Alessi White Balsamic Reduction. Serve immediately.

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2/10/20 11:59 AM

[ health strategies ]

BY TASTE FOR LIFE STAFF

fridge & freezer hacks use your tools for healthy eating!

If eating well during the busy workweek seems impossible, consider letting your fridge and freezer do the heavy lifting. Keep your freezer stocked with healthy foods, and you’ll always have what you need to make nourishing homemade dishes at a moment’s notice.

18 M A R C H

Here are some tips for making the most of your fridge and freezer: ♦ Always label frozen food with the date it was put in the freezer.

Try your hand at these tasty, freezer-based Asian Lettuce Wraps: tasteforlife.com/Asian-lettuce-wraps

♦ Use the oldest items first to keep inventory fresh—rotate as needed. ♦ Choose moisture-resistant storage containers. ♦ Fruits and vegetables need to be washed before freezing. ♦ Purée fresh herbs with olive oil and store in ice cube trays to use in the off-season. ♦ Freeze berries in a single layer on a sheet pan; remove to a storage container when they’re fully frozen.

♦ Avoid freezing produce with high water content like apples, celery, and cucumbers. ♦ Thaw frozen foods slowly in the refrigerator overnight. ♦ Frozen foods can also be thawed slowly in cold water—change and stir water frequently. ♦ Cool hot foods first so foods freeze uniformly.

SELECTED SOURCES “How to keep produce fresh longer – infographic,” Academy of Nutrition and Dietetics, www.EatRight.org • “Keep fruits & vegetables fresher longer,” American Heart Association, www.Heart.org, 4/25/18 • “Preserving food: Freezing vegetables,” University of Georgia Cooperative Extension Service, www.nchfp.uga.edu

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Freezer All-Stars Looking for the best foods for freezing? Here’s a list to get you started. ♦ Ground meat, including chicken and turkey, is versatile and flavorful and takes center stage in soups and stews. Veggie burgers are good to have on hand as a vegetarianfriendly alternative.

Kitchen Tip Pretty much any type of fresh produce can be frozen almost indefinitely if stored constantly at 0˚.

♦ Veggies of all kinds from peas to broccoli make whipping up a healthy side dish a snap. Fruit is great for smoothies or tossing into yogurt or oatmeal. ♦ Rice and other grains can be bought frozen at the supermarket, or cooked and frozen at home. Brown rice, quinoa, and split peas make a great foundation for stir fries and side dishes. ●

Kitchen Tip Don’t store onions and potatoes together—the flavors can mingle, and the potatoes may even start to sprout!

Kitchen Tip Tomatoes should be stored stem-side down at room temperature until you’re ready to use them.

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[ in focus ]

BY VICTORIA DOLBY TOEWS, MPH

What’s all the buzz about the “blue light” emanating from digital devices?

step away from the screens

tips for protecting your eyes

As Kerry Gelb, a New Jersey optometrist explains, too much exposure to blue light can create problems related to impaired sleep in both children and adults due to a decrease in the brain’s melatonin production. This lack of sleep can lead to health issues, “including poor concentration, decreased memory, and elevated blood sugar, just to name a few,” notes Dr. Gelb.

Research also shows that blue light exposure around dinnertime increases hunger and decreases insulin sensitivity. Dr. Gelb cautions parents to be extra careful with children and screen time, since too much screen time has been connected with children’s lower school performance, altered brain structure, and reduced brain function.

Reliance on digital devices (phone, tablet, laptop, desktop computer) has become a way of life. Yet spending too much time on devices fatigues the eyes, causing “computer vision syndrome,” which leads to blurry vision, difficulty focusing, dry eyes, sore eyes, and headaches. The blue light that digital devices emit adds to this eye fatigue.

Sight for Sore Eyes Dr. Gelb offers these tips.

1. T ake breaks from digital devices often.

Every 20 minutes, stand up and look away for 20 seconds at a distance of 20 feet.

2. G o outside for exposure to real sunlight.

3. C onsider blue-filtering glasses; ask your eye doctor which is best for you. (Dr. Gelb likes the BluTech brand.)

4. C ut off screen time two to three hours before bed.

5. S creen filters may help, but don’t rely on them.

6. G et regular eye exams.

7. I f you have a car with a sun roof, drive with it open to let in real light. Even opening it a crack helps because light is nonlinear.

SELECTED SOURCES “Adverse physiological and psychological effects of screen time on children and adolescents . . .” by G. Lissak, Environ Res, 7/18 • “Management of digital eye strain” by C. Coles-Brennan et al., Clin Exp Optom, 1/19 • Personal communication: Kerry Gelb, 1/20

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2020

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2/6/20 9:39 AM

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2/10/20 10:26 AM

BY MARIA NOËL GROVES, RH (AHG)

prevent colorectal cancer your diet, lifestyle, and supplements strategy

22 M A R C H

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March is Colorectal Cancer Awareness Month, and fortunately, there’s a lot you can do to prevent this disease. According to the National Cancer Institute, colorectal cancer is the fourth most common cancer and the third leading cause of death from cancer.

The five-year survival rate is 65 percent, but if caught in the earliest stages, the survival rate jumps to 90 percent.

Genetics account for only 5 to 10 percent of colorectal cases and family history up to 25 percent, which means prevention tactics can greatly reduce your risk and improve outcomes.

Prevention comes in two forms: healthy habits for prevention and screening to catch cancer early while it’s most treatable. Ask your doctor if you’re eligible for a screening as well as about the pros and cons of a colonoscopy versus at-home kits. Don’t put it off! In the meantime, incorporate healthy habits and useful supplements.

Basic Healthy Habits Exercising regularly, keeping your blood sugar stable, avoiding smoking, and limiting alcohol consumption are the most well-recognized steps to preventing cancer.

Colon-Friendly Diet Eat five or more servings daily of vegetables and fruit.

Choose high-fiber foods including nuts, seeds, whole grains (especially oatmeal), beans, legumes, apples, and pears. Ground flax, psyllium, chia, bran, and other fiber supplements can be helpful additions, but food sources are best.

Fiber keeps stool soft and moving, improves blood sugar stability, feeds and supports healthy (and anti-cancer) gut flora, and improves the body’s ability to detoxify. Reducing fat in the diet encourages more favorable gut flora and compounds that discourage cancer formation.

Feed Your Microbiome, Support Your Gut Lining Microbiota (gut flora) love chewing on fiber. But if you don’t consume enough fiber, they turn to an alternate food source—your protective mucin gut lining!

If eating fiber makes you gassy, try a slow introduction to give your body a chance to adjust. If you haven’t adapted after a few months, ask your doctor to test you for small intestine bacterial overgrowth (SIBO).

Healing Supplements & Functional Foods Drinking five or more cups of green tea daily may be helpful. EGCG in green tea inhibits cancer growth, induces cancer cell death, and inhibits the inflammation that fuels cancer. In one large study of nonsmoking men, each daily 2-gram intake of dry green tea leaves (about the amount in one tea bag) was associated with a 12 percent reduction in colorectal cancer risk.

Turmeric powder in the diet or supplements may help prevent or fight various types of cancer including colon cancer through immune system support, decreased inflammation, and increased antioxidants. ●

SELECTED SOURCES Anticancer: A New Way of Life by David Servan-Schreiber ($18, Penguin, 2017) • The Cancer-Fighting Kitchen by Rebecca Katz ($32.50, Ten Speed Press, 2017) • “Colorectal cancer prevention – patient version,” National Cancer Institute, www.Cancer.gov, 3/15/19 • “A dietary fiber-deprived gut microbiota degrades the colonic mucus barrier and enhances pathogen susceptibility” by M.S. Desai et al., Cell, 11/17/16 • “Fiber, fat, and colorectal cancer: New insight into modifiable dietary risk factors” by S. Ocvirk et al., Curr Gastroenterol Rep, 12/2/19 • “Green tea consumption and colorectal cancer risk . . . ” by G. Yang et al., Carcinogenesis, 11/11 • “Key statistics for colorectal cancer,” American Cancer Society, www.Cancer.org, 1/8/20 • “Protocol for minimizing the risk of metachronous adenomas of the colorectum with green tea extract (MIRACLE) . . .” by J.C. Stingl et al., BMC Cancer, 2011

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MARCH 2020

25

[ let’s get cooking ]

BY LISA FABIAN

spices a culinary adventure

The fragrances and flavors that spices offer make them an appealing, powerful, and treasured commodity.

Throughout history trade routes were established, wars were waged, and colonization occurred all because of the power of spices.

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Long before we knew of their health benefits, spices served an important role in keeping humans healthy.

Used in food preservation to inhibit the growth of dangerous bacteria, spices were appreciated not only for food safety but also for their flavor intensity.

A Pinch of This, a Pinch of That Spices come from the leaves, flowers, fruits, seeds, roots, bulbs, pods, and barks of certain plants. This diversity of origin contributes to the many unique phytochemicals spices offer, bringing healing benefits to the body.

Ginger, nutmeg, and fenugreek regulate digestion and reduce hunger by triggering the hormones that help you feel satiated. Certain compounds in other spices may stop the growth of cancer cells. More research is needed, but results to date show that regularly using spices is a promising anti-cancer strategy.

The antioxidant power of spices can even exceed that of food. A teaspoon of ground cloves contains about 50 percent more antioxidants than a half cup of blueberries.

Sprinkle some ground cloves over your morning oatmeal or applesauce. When you add a few pinches of nutmeg and cinnamon, you’ll more than double the antioxidant dose. Talk about a powerful flavor punch!

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© 2019 BY TERI LYN FISHER

In the Kitchen When stocking your kitchen with spices, buy the best you can afford. Steer clear of inexpensive brands that are lower in quality. Oftentimes, they sit on the shelf too long and don’t retain their freshness. Read labels to be sure the product has no additives or fillers, particularly artificial flavors and colors.

Consider making your own spice blends at home. It’s more economical and fun too. First, stock up on the following basic dried spices and herbs: basil, black pepper, cardamom, cayenne, cinnamon, crushed red pepper flakes, cumin, garlic, ginger, oregano, paprika, parsley, thyme, and turmeric.

Make a sweet and spicy blend by blending cinnamon, cardamom, and ginger.

Or create a blend for a specific dish like chili by combining crushed red pepper flakes, garlic, cayenne, paprika, and cumin.

Store your spice collection away from heat, light, and moisture. Transfer spices to airtight metal or glass containers to keep spices fresher longer. A dark pantry or cupboard is the best storage area. Whole spices generally last one to two years. Ground spices remain fresh for only about one year.

When you get a new spice bottle home, label it with its purchase date so you’ll know when it reaches its prime. If you can’t remember when an item was purchased, give it the sniff test. If the aroma of the spice is still strong, it’s good.

If the scent is faint or gone, it’s time to replace the product.

Add spices at the beginning of a recipe’s cook time. To help release a spice’s natural flavors and oils, “bloom” it by heating the spice in oil for about 30 seconds. Watch the pan carefully so the spice won’t burn. This technique works with both whole and ground spices.

Remove spices from their jar before adding them to a steaming pot or pan over the stovetop. If you shake the jar directly over, steam can rise into the jar causing the spice inside to clump and possibly develop mold. Use a spoon to get the spice out, or sprinkle the spices into your hand first, and then add them to the dish.

For their health benefits and powerful flavors, consider adding spices to every meal you make. To get you started, here’s a warming beverage that’s both spicy and sweet to combat the chill of a cold day. ● SELECTED SOURCES Power Spicing by Rachel Beller, MS, RDN ($16.99, Clarkson Potter, 2019) • Spice Apothecary by Bevin Clare ($28.95, Storey, June 2020)

10 min prep time serves 2

Red-Hot Chili Cocoa From Power Spicing by Rachel Beller, MS, RDN ($16.99, Clarkson Potter, 2019)

2 c non-dairy milk

3 dried Medjool dates, pitted

1 Tbsp cacao powder

K tsp ground cinnamon

V tsp cayenne

K tsp ground coffee, or 1 shot of organic espresso (optional)

Pinch of sea salt (optional)

1. In a blender, combine milk, dates, cacao, cinnamon, cayenne, and coffee (if using).

Pulse until smooth.

2. Pour mixture into a small saucepan over low heat and bring to a simmer; heat until warmed through to your desired temperature.

3. Divide mixture between two mugs and add a touch of sea salt and stir in, if desired.

Per serving: 238 Calories, 9 g Protein, 44 g Carbohydrates, 5 g Fiber, 5 g Total fat (1 g sat), 125 mg Sodium, HH Vitamin B6, Magnesium, Phosphorus, H Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Folate, Iron, Potassium

Kitchen Note: Craving a cup of hot cocoa on a cold day? Whip up this power-food version that combines minimally processed cacao with cayenne. The spicy-sweet combination of flavors is reminiscent of a typical Mexican hot chocolate.

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[ quick tips ]

BY TASTE FOR LIFE STAFF

essential oils for wellness

Try These Scent-sational Ideas!

Notes & Cautions

♦ Suffering from seasonal allergies? Peppermint essential oil can help clear sinuses, loosen and discharge mucus, and reduce coughing. Use several drops of peppermint essential oil in an aromatherapy diffuser.

Essential oils should be diluted in a carrier oil before using on the skin or in a bath. Essential oils are very concentrated, and some people can have reactions to them if they’re applied directly to skin. To prevent this, a carrier oil is used to “carry” the benefits into the skin.

Carrier oils are made from vegetables, fruits, nuts, and seeds. Pressed from the fatty portions of plants, they do not evaporate the way essential oils do.

Try an ounce of sweet almond, jojoba, grapeseed, or coconut oil for each three or four drops of essential oil.

♦ The following tip works for coughs, bronchial congestion, and sore throat.

Whether you use them in a nebulizer or diffuser, or mix them in a bowl of steaming water, eucalyptus, lemon, thyme, and tea tree essential oils work against viruses and bacteria. Use one or a blend, following the directions for your diffuser or nebulizer. ♦ For quick relief of tension headaches, rub diluted peppermint essential oil on your forehead and temples. ♦ To relieve premenstrual headaches, try inhaling essential oils of lavender or marjoram. ♦ Suffering from PMS? Take a bath with essential oils that target PMS symptoms. Mix a few drops of each of several oils in a tablespoon of milk, almond oil, or liquid castile soap and add to a tubful of water. Try essential oils of rose, geranium, and clary sage. For water retention, use any of the following: carrot seed, fennel, grapefruit, and juniper.

For PMS-related depression, try clary sage, neroli, jasmine, and ylang-ylang.

SELECTED SOURCES “Antibacterial, antioxidant, and antiproliferative activities of . . . the essential oils of eight eucalyptus species” by M.G. Miguel et al., Medicines, 6/21/18 • Aromatherapy: A Complete Guide to the Healing Art by Kathi Keville and Mindy Green ($19.95, Crossing Press, 2nd ed., 2009) • Aromatherapy for Life Empowerment by David Schiller & Carol Schiller ($19.95, Basic Health Publications, 2011) • The Complete Book of Essential Oils and Aromatherapy

by Valerie Ann Worwood ($26.95, New World Library, 2016) • “Essential oils might be the new antibiotics” by Tori Rodriguez, www.TheAtlantic.com, 1/16/15 • “Peppermint oil in the acute treatment of tension-type headache” by H. Gobel et al., Schmerz, 6/16 • Stephanie Tourles’s Essential Oils: A Beginner’s Guide by Stephanie Tourles ($16.95, Storey, 2018)

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Soothing Aromas . . . ♦ To relax before bed, mix a few drops of oils in a couple of teaspoons of almond or jojoba oil. Massage into your chest, wrists, and the nape of your neck. A few combinations to try include Roman chamomile, mandarin, and vetiver; or bergamot, Roman chamomile, vanilla, and vetiver. ♦ To combat insomnia, take a warm, not hot, bath right before bed. Dilute 4 to 8 drops of essential oil in 2 teaspoons vegetable oil or liquid castile soap. Add to bath water and mix well. Try 2 drops of ylang-ylang with 5 drops lavender.

Or try this blend: 3 drops clary sage, 2 drops vetiver, 1 drop valerian, and 2 drops lavender. ♦ Stressed? Make a massage blend that combines a total of 20 drops of essential oils with 2 ounces of carrier oil. Try a mix of geranium, lavender, lemon, and rose.

To Learn More

Visit the National Association for Holistic Aromatherapy at www.NAHA.org. ●

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[ natural remedies ]

BY HELEN LAWSON

allergy season’s here again! get relief

Spring’s here! There’s much to celebrate when warm weather returns, especially as everything greens up and flowers burst into bloom. But this natural beauty comes at a cost: seasonal allergies.

If nasal congestion, sneezing, and itchy eyes have you wishing it were winter again, you’ll be happy to know there are natural ways to get relief.

Allergies– Why Do They Exist?

Allergies are the result of your immune system going haywire.

When functioning normally, the body’s immune system disregards allergens like pollen. But if the immune system gets confused, it may respond to harmless substances as if they are a threat and start to release histamines.

You can blame histamines for the unpleasant things that happen when you’re having an allergy attack, including nasal congestion, headache,

sneezing, and watery eyes. In rare cases, histamines can cause severe symptoms that may be fatal—if you experience difficulty breathing or hives that spread rapidly, seek medical help immediately.

Natural Remedies While the natural world is the source of our sneezing, it also offers us potent treatments for symptoms.

Nettle is a natural antihistamine that offers quick relief from seasonal allergens like pollen. Look for it in a tea.

Quercetin is a pigment derived from plants that has a natural antihistamine effect. It doesn’t offer a quick fix, but long-term use can help reduce allergies. In addition to sup-

plement form, quercetin is found in many plant foods, including broccoli, cauliflower, citrus fruits, green tea, and onions.

Probiotics are the “good” bacteria that live in your digestive tract and support your immune system. Some studies show that probiotic supplements may reduce the severity of allergy symptoms, including nasal congestion.

Breathe in Relief If you’re feeling congested, try diffusing essential oils known to help loosen mucus, including eucalyptus, lemon balm, peppermint, or tea tree.

Saline sprays work well to flush out pollen from your nasal passages. ●

SELECTED SOURCES Body into Balance by Maria Noël Groves ($24.95, Storey, 2016) • Grow Your Own Herbal Remedies by Maria Noël Groves ($24.95, Storey, 2019) • Prescription for Natural Cures by Mark Stengler, James F. Balch, and Robin Young Balch ($34.99, Turner Publishing Company, 2016)

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2020

2/6/20 2:10 PM

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