Lunds & Byerly's March 21

Lemony Baby Kale Salad Recipe on page 17

Celebrate with seasonal recipes Get better sleep National Nutrition Month

Pan Fried Halibut with Chickpeas and Greens COMPLIMENTARY

MARCH 2021

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Edition of Taste for Life

®

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

1/25/21 9:52 AM

[ nutrition plus ] Vitamin

A fat-soluble vitamin found in most leafy garden greens, vitamin K plays an important role in blood clotting. This essential vitamin also is used to treat weak bones in cases of osteoporosis and is recommended to help relieve irritations of the skin and increase the rate of healing in cases of bruising, swelling, scarring, stretch marks, and even acne.

Vitamin K is often used to prevent excessive bleeding. In the United States and other countries, newborns are given vitamin K injections to prevent bleeding in the brain after birth. Though vitamin K comes mostly from food sources, the body does have the ability to create small amounts of vitamin K, using bacteria that line the gastrointestinal tract.

How can I get enough?

Vitamin K can be found in nearly every green vegetable. Alfalfa, broccoli, spinach, kale, and Brussels sprouts, to name a few, provide a healthy amount of the vitamin.

Certain animal products such as liver, fish, and egg yolks also contain vitamin K. Freezing foods may destroy the vitamin but heating them will not. ● SELECTED SOURCES “Vitamin K,” www.WebMD.com, 7/22/20 • “Vitamin K” Linus Pauling Institute, http://lpi. oregonstate.edu, 8/14

Recommended Dietary Allowance LIFESTAGE

AGE

(MCG/DAY)

Infants

0-6 months

2

7-12 months

2.5

1-3 years

30

4-8 years

55

9-13 years

60

Adolescents

13 and older

75

Adults

19 and older

120 (men) 90 (women)

Children

Food Sources

2 M A R C H

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FOOD

SERVING SIZE

VITAMIN K (MCG)

Kale, raw

1 cup

472

Swiss chard, raw

1 cup

299

Broccoli, cooked

1 cup (chopped)

220

Spinach, raw

1 cup

145

Leaf lettuce, raw

1 cup (shredded)

46

2021

2/9/21 8:13 AM

[ march contents ]

13

23

© JOHNNY MILLER

get better sleep

Strategies for dealing with sleeplessness.

18 healthy living

recipes you’ll love

6 health front

5 market gourmet

New dietary guidelines set • Fish may ease COVID-19 outcomes • More

18 natural beauty Nourish your skin with moisturizers and serums.

20 quick tips Learn about healthy food choices during National Nutrition Month.

Colcannon.

12 welcome spring Celebrate special days with traditional recipes.

26 let’s get cooking A well-stocked freezer makes meal prep quick and easy.

22 celebrations Get creative with colorful Easter eggs!

28 in focus Colorectal cancer risk can be greatly reduced with diet and lifestyle changes.

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

M A R C H 2 0 2 1 3

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2/4/21 5:51 PM

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com

Featured Nourish Recipes Found on page 17

CONTRIBUTING EDITORS

Lisa Fabian, Rich Wallace ASSISTANT EDITOR

Kelli Ann Wilson

• LEMONY BABY KALE SALAD WITH SHRIMP • PAN FRIED HALIBUT WITH CHICKPEAS AND GREENS

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Published monthly by Taste for Life®, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2021 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom.

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A NOTE ON RECIPES

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

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

2021

2/8/21 11:23 AM

[ market gourmet ]

Colcannon

Recipe

From the Taste for Life test kitchen

8 c peeled, chopped potatoes (approximately 2K lb)

45 min

prep time

3 garlic cloves, minced

serves 8

1 c chopped green onions, divided

3 c thinly sliced packed green cabbage

1 c low-fat milk

4 Tbsp oil

Salt and freshly ground black pepper

8 Tbsp unsalted butter, optional

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 sauté for 2 minutes, stirring frequently. Add O cup of the green onions and sauté for 1 minute, stirring frequently.

3. Add cabbage to pan and cook until softened and wilted, approximately 8 to 10 minutes.

4. Add milk to potatoes and mash. Stir in green onion and cabbage mixture. Season to taste with salt and pepper.

5. Before serving, garnish with remaining N cup of green onions. If desired, add 1 tablespoon of butter atop each serving.

Per serving (with butter): 299 Calories, 4 g Protein, 29 g Carbohydrates, 4 g Fiber, 19 g Total fat (8 g sat), 172 mg Sodium, HHH Vitamin B6, C, HH Vitamin K, H Vitamin A, B1 (thiamine), B3 (niacin), E, Magnesium, Phosphorus, Potassium

M A R C H 2 0 2 1 5

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1/26/21 3:11 PM

[ health front ]

NEWS THAT’S GOOD FOR YOU

childhood choices have lasting impact

The foods we eat as children appear to have longlasting impacts on our health. Scientists determined that overeating fat and sugar in childhood can alter our microbiome for life, even if a heathier diet is followed in later years.

The microbiome includes all of the microorganisms that live on or inside our bodies. It includes healthful bacteria in the digestive tract.

“You are not only what you eat, but what you ate as a child!” said physiologist Theodore Garland, PhD. The study was done in a lab, “but the effect we observed is equivalent to kids having a Western diet, high in fat and sugar and their gut microbiome still being affected up to six years after puberty,” Dr. Garland added.

SELECTED SOURCES “Early-life effects of juvenile Western diet and exercise on adult gut microbiome composition . . .” by M.P. McNamara et al., Journal of Experimental Biology, 1/21 • Study finds childhood diet has lifelong impact,” University of California-Riverside, 2/3/21

fish may ease COVID-19 outcomes A preliminary study indicates that eating fatty, coldwater fish such as salmon or sardines, or taking a fish-oil supplement, may reduce the risk of dying from COVID-19. The fish and the oil are rich in omega-3 fatty acids.

The research “strongly suggests that these nutritionally available marine fatty acids may help reduce risk for adverse outcomes in COVID-19 patients,” said lead author Arash Asher, MD. “Larger studies are clearly needed to confirm these preliminary findings.”

SELECTED SOURCES “Blood omega-3 fatty acids and death from COVID-19: A pilot study” by A. Asher et al., Prostaglandins, Leukotrienes and Essential Fatty Acids, 1/20/21 • Research shows people with high omega-3 index less likely to die from COVID-19,” www.EurekAlert.org, 1/26/21

6 M A R C H

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2/5/21 9:50 AM

new guidelines focus on dietary patterns The latest edition of the federal government’s Dietary Guidelines for Americans is now available online.

The 2020-2025 guidelines provide recommendations on healthy eating patterns rather than focusing on specific nutrients. The report links diet to chronic health conditions such as heart disease, Type 2 diabetes, obesity, and certain cancers.

For the first time, the 2020-2025 edition offers “recommendations by life stage, from birth through older adulthood,” as “each stage of life is distinct and has unique needs that affect health and disease risk.”

The four tenets of the guidelines are these: q Follow a healthy dietary pattern at every life stage. r Customize and enjoy nutrientdense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations. s Focus on meeting food group needs with nutrient-dense foods and beverages, and stay within calorie limits. t Limit foods and beverages higher in added sugars, saturated fat, and sodium, and limit alcoholic beverages.

The full 2020-2025 guidelines are available at www.DietaryGuidelines.gov.

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Wild Planet’s Skipjack Wild Tuna, Albacore Wild Tuna, Chicken Breast & 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 p ­ owerhouse, try Wild Planet sardines.

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M A R C H 2 0 2 1 11

2/4/21 5:00 PM

BY EVA MILOTTE

welcome and the season’s holidays

Spring is soon to arrive, and with it some special occasions like Easter and Passover. Enjoy these recipes that are both traditional and modern.

Shepherd’s Pie From The Thyroid Reset Diet by Alan Christianson, NMD ($26.99, Rodale Books, 2021)

1 Tbsp salt

3 c peeled and diced russet potatoes (from 3 to 4 potatoes)

Avocado oil in a mister or nonstick cooking spray

8 oz lean ground meat substitute

1 medium yellow or sweet onion, diced

8 oz fresh button mushrooms, sliced

3 medium carrots, sliced into thin coins

2 celery stalks, chopped

3 Tbsp unsalted vegetable broth

1 hr

+ 20 minutes prep time serves 4

1. Preheat oven to 350°.

2. Bring a large pot of water to a boil and add the tablespoon of salt.

Add potatoes, reduce heat to medium, and simmer for 12 minutes, or until potatoes split easily with a fork. Drain and mash potatoes with a potato masher or in a food processor; add a little cooking water or broth to soften, if necessary.

3. Mist a large skillet with avocado oil and heat on medium-high heat until a drop of water sizzles. Add meat and brown it, stirring, for 4 to 5 minutes. Transfer to a plate.

4. Add onion to skillet and sauté until translucent, about 2 minutes.

5. Add mushrooms and sauté until soft, 1 or 2 minutes. Then add carrots, celery, and broth. Stir and sauté for 3 minutes. Add meat and stir to combine.

6. Pour meat mixture into a 2-quart casserole dish and spread mashed potatoes evenly over top. Cover with aluminum foil and bake for 25 minutes. Then uncover and bake an additional 10 minutes, until potato topping is lightly browned in spots.

Kitchen Note: This can be a one-course meal, or serve it with cooked greens.

Per serving: 220 Calories, 17 g Protein, 30 g Carbohydrates, 4 g Fiber, 4 g Total fat (1 g sat), 104 mg Sodium, HHHHH Vitamin B6, B12, HHHH Vitamin A, B3 (niacin), HHH Vitamin B2 (riboflavin), Phosphorus, Zinc, HH Potassium, H Vitamin B1 (thiamine), C, K, Folate, Iron, Magnesium

12 M A R C H

2021

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1/29/21 10:49 AM

Five-Minute One-Bowl 5 min Arugula prep time Salad serves 4 From Cook with Me by Alex Guarnaschelli ($35, Clarkson Potter, 2020)

1 large lemon

3 Tbsp extra-virgin olive oil 1 Tbsp honey

3 to 4 c fresh arugula Kosher salt

1. Slice lemon into very thin rounds. Remove and discard all seeds. Pick up slices, a few at a time, and squeeze them over a large bowl to collect juice. Then finely chop all juiced lemon slices (including rind) and add them to bowl.

2. Whisk oil into lemon juice in bowl. Drizzle honey around sides of bowl—do not mix it in. Add arugula and a pinch of salt, and toss to coat it with lemon-studded dressing, catching some honey on leaves. Serve immediately.

Kitchen Note: Serve this in a simple bowl, for example a wooden one, to give the salad a textured look.

Per serving: 115 Calories, 1 g Protein, 6 g Carbohydrates, 1 g Fiber, 10 g Total fat (1 g sat), 116 mg Sodium, HH Vitamin K, H Vitamin C, E

© JOHNNY MILLER

M A R C H 2 0 2 1 13

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2/2/21 3:35 PM

continued from page 13

Roasted Chicken Matzo Ball Soup From JEW-ISH: Reinvented Recipes from a Modern Mensch by Jake Cohen ($30, Houghton Mifflin Harcourt, 2021)

FOR THE MATZO BALLS

2 c matzo meal

K c schmaltz*, melted

2 Tbsp minced fresh dill

2 tsp kosher salt, plus more as needed

6 large eggs, beaten

M c seltzer water

FOR THE SOUP

2 lb bone-in, skin-on chicken legs (4 medium)

1 lb carrots (4 medium), scrubbed and cut into 1-inch pieces

1 lb parsnips (4 large), scrubbed and cut into 1-inch pieces

1 medium yellow onion, diced

2 Tbsp extra-virgin olive oil

Kosher salt and freshly ground black pepper

8 c chicken stock

N c minced fresh dill

1 tsp finely grated lemon zest

1. For the matzo balls: In a large bowl, stir together matzo meal, melted schmaltz, dill, salt, and eggs until smooth.

Gently stir in seltzer until incorporated. Cover and refrigerate for 1 hour.

2. Bring a large pot of salted water to a boil. Scoop chilled matzo mixture into N-cup-size balls, using wet hands to roll them until smooth. You should have about 14 matzo balls. Gently add matzo balls, one at a time, to boiling water. Reduce heat to maintain a simmer, cover, and cook until fluffy and tender, about 1 hour. Remove from heat, cover, and let sit for 15 minutes, and then keep warm until soup is ready.

3. For the soup: While matzo balls cook, preheat oven to 450°. On a half sheet pan, toss together chicken legs, carrots, parsnips, onion, oil, and a heavy pinch each of salt and pepper. Arrange legs skin-side up on pan. Roast for 30 minutes, until vegetables and chicken are lightly golden.

4. Transfer vegetables and chicken to a large pot and cover with stock and 4 cups water. Bring to a simmer over medium-high heat. Reduce heat to maintain a low simmer and cook until chicken is extremely tender, about 30 minutes. Using a ladle, skim off any fat from top of liquid and discard. Remove from heat and keep warm.

11/2 hrs

prep time + 1 hour chill time for matzo balls serves 8

5. Transfer chicken legs to a bowl and let cool slightly.

Once they are cool enough to handle, use two forks to shred meat and discard skin and bones. Stir shredded chicken, dill, and lemon zest into soup. Taste and adjust seasoning with salt and pepper.

6. Using a slotted spoon, transfer cooked matzo balls to serving bowls. Ladle soup over and serve.

Kitchen Note: By roasting the chicken legs and vegetables first, you’re able to fortify the golden broth faster while imparting even more flavor.

Per serving: 484 Calories, 30 g Protein, 32 g Carbohydrates, 5 g Fiber, 26 g Total fat (7 g sat), 986 mg Sodium, HHHHH Vitamin A, B3 (niacin), B12, Phosphorus, HHHH Vitamin B6, HHH Vitamin B2 (riboflavin), HH Vitamin B1 (thiamine), K, Potassium, Zinc, H Vitamin C, E, Folate, Iron, Magnesium

*Few fats add as much flavor and richness as schmaltz— an essential ingredient to Ashkenazi cooking made from rendered chicken or goose fat, traditionally flavored with fried onions. You can get your hands on it one of two ways.

You can head to the butcher or supermarket meat counter and buy containers of it. Or you can make it yourself.

Save all the skin and fat trimmings before roasting the meat, as well as those sweet pan drippings after roasting.

Store them in the freezer. Once you have about 3 cups (O pound) skin and fat trimmings, combine them in a medium saucepan with whatever pan drippings you saved and enough water to just cover. Bring to a simmer and then cook over medium-low heat until all the water has evaporated and the chicken skin begins to brown, about 45 minutes. Throw in 1 yellow onion, minced, and cook until lightly caramelized, 8 to 10 minutes more. Strain through a fine-mesh sieve and let cool. Store the schmaltz in an airtight container in the refrigerator for up to 1 month or in the freezer for up to 1 year.

© MATT TAYLOR-GROSS

14 M A R C H

2021

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1/29/21 10:50 AM

M A R C H 2 0 2 1  15

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1/29/21 10:50 AM

F RU I T S RU UIIT TSS FFR

VVEEG GE ETA TA B BL LE ES S V E G E TA B L E S

BBEETTTTEERR TTO OG GE ET TH HE ER R ..

BETTER TOGETHER. Sweet or crisp?

You decide.

FillFill your plates with Sweet or crisp?

You decide. your plates witha awide widevariety varietyofoffresh, fresh,organic, organic, andand locally sourced fruits and veggies from Lunds locally sourced fruits and veggies from Lunds&&Byerlys.

Byerlys.Quality Qualityfood foodand andyour your Sweet or crisp? You decide. Fill your plates with a wide variety of fresh, organic, anytime cravings always Better Together. anytime cravings areare always Better Together. and locally sourced fruits and veggies from Lunds & Byerlys. Quality food and your

anytime cravings are always Better Together.

Find healthy options and creative inspirationatatlundsandbyerlys.com/bettertogether lundsandbyerlys.com/bettertogether Find healthy options and creative inspiration

16  M A RFind C H healthy 2 0 2 1 options and creative inspiration at lundsandbyerlys.com/bettertogether

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2/4/21 4:42 PM

Lemony Baby Kale Salad with Shrimp INGREDIENTS: N cup organic extra virgin olive oil N cup lemon juice, freshly squeezed 1 clove garlic, minced 2 Tbsps organic honey N tsp sea salt 4 1-quart mason jars 1 6-ounce bag L&B Large Tail-Off Cooked Shrimp

in a jar serves

4

1 cup chopped celery 1L cups chopped red bell pepper 1L cups diced cucumber 1 whole avocado, peeled and diced 4 cups baby kale 3 Tbsps chopped parsley

TO PREPARE: To make dressing, place first five ingredients into a bowl and whisk to emulsify.

In four 1-quart mason jars, layer ingredients in the following order, evenly distributing the ingredients among the mason jars: dressing, shrimp, celery, pepper, cucumber, avocado, kale, and parsley.

Turn jar over and shake before serving to distribute the dressing; serve in your favorite individual salad dish.

Optional: A few raw walnuts or other nuts, chopped green olives, or pickled beets are delicious on this salad.

Pan Fried Halibut with Chickpeas and Greens INGREDIENTS: 1 Tbsp organic extra virgin olive oil 2 Tbsps garlic, minced K tsp L&B Red Pepper Flakes 1 bunch greens of choice, washed (collard, dandelion, kale) 2 tsps tamari sauce, low sodium 2K Tbsps lemon juice 1K tsps lemon zest, grated 2 cups organic garbanzo beans, unsalted, drained

L cup organic flour L cup semolina flour 2 tsps L&B Gone Fishin’ Blend K tsp L&B Garlic Powder K tsp L&B Onion Powder N cup L&B Ranch Dressing 1 Tbsp Dijon mustard 4-5 ounces halibut steaks 2 Tbsps organic canola oil

4

servings

TO PREPARE: Heat oven to 425 F.

In large sauté pan heat olive oil, garlic and red pepper flakes over medium-high heat for 30 seconds, stirring frequently. Add dandelion greens, tamari, lemon juice, zest, and sauté stirring until dandelion greens are wilted. Add garbanzo beans and toss. Set aside.

To prepare the halibut, combine flour, semolina flour and seasonings in bowl. Set aside. In separate bowl combine dressing and Dijon

and whisk to combine. Brush halibut steaks with dressing mixture then coat in flour mixture. In large cast iron skillet, heat olive oil to medium-high heat. Add prepared halibut steaks and brown on each side for 3 minutes. Place cast iron pan with fish in preheated oven for approximately 8-10 minutes, flip fish half way through cooking.

Internal temperature of halibut should be 140 F. Serve immediately with dandelion greens.

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2/4/21 4:42 PM

[ natural beauty ]

BY LISA FABIAN

refresh and renew nourishing ingredients can restore a healthy glow

With spring on the horizon, it’s time to deal with the effects of winter’s cold, dry air on our skin. Facial moisturizers and serums can help return brightness and a dewy glow to our faces.

Moisturizers Every well-rounded skin care regimen features a high-quality moisturizer. Moisturizers help the skin feel smooth, soft, and nourished. A good product keeps skin hydrated, prevents irritation, and evens out the complexion. Moisturizers are categorized depending on the amount of water and oil they contain.

Ointments have the most oil and are the best option for locking in moisture. They’re also a great choice for those with skin conditions like eczema.

Creams don’t contain as much oil as ointments, but they do excel at trapping moisture in the skin.

They’re a good pick for those who don’t like the greasy feel of ointments.

Lotions have a greater amount of water than oil.

However, they may not be the best choice for those with sensitive or very dry skin. Lotions evaporate rapidly on the skin, so they don’t have the staying power of creams or ointments.

When shopping for moisturizers, look for

18 M A R C H

hydrating ingredients like hyaluronic acid and shea butter. Other ingredients that help hydrate as well as soothe and protect the skin include aloe vera, borage seed oil, and calendula. Another important pick is vitamin E, since it helps support natural cell reproduction and repair.

Serums Hard-working formulations that can combat a multitude of skin issues, serums fight against redness, dryness, irritation, wrinkles, sagginess, breakouts, and dullness. Serums contain high concentrations of specific ingredients. Look for the following healthy ingredients that can be found in serums.

Plant and seed oils and butters help smooth, soften, and moisturize skin—look for nourishing ingredients like jojoba, rosehip, baobab, and camellia.

Chamomile and aloe help treat sensitive skin and lessen inflammation and irritation.

Vitamin A encourages cell turnover and alleviates sun damage and scars.

Vitamins C and E brighten skin and help fade hyperpigmentation.

Botanical extracts from teas, berries, fruits, and flowers are milder alternatives to harsh chemical ingredients. ● SELECTED SOURCES “How to find the best natural moisturizer for your skin, according to dermatologists” by Krissy Brady, www.

Prevention.com, 10/29/19 • “The very best natural face serums . . .”

by Liz Thompson, www.OrganicAuthority.com, 10/13/20

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Shop safely While the European Union has banned the use of thousands of potentially harmful chemicals in skin care products, the US has outlawed only a handful. Also, the term “natural” is not regulated in this country when it comes to cosmetics. Companies can define the term as they wish. With the exception of color additives, there is no law that requires cosmetic products and their ingredients to have the approval of the FDA before they reach consumers.

Check out a brand’s website to get a feel for the company’s philosophy on natural products. This can help you make an informed decision on whether a product is right for you.

Look for certifications from EWG Verified, COSMOS-standard, and the Natural Products Association. Other certifications to seek out include Ecocert, USDA Organic, Vegan, and Cruelty-Free. Each of these certifications has its own definition for natural. If you like the criteria associated with the certification, look for the certification’s specific logo on products.

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[ quick tips ]

BY KELLI ANN WILSON

celebrate national nutrition month! make the most of your favorite foods

For more than 40 years, the Academy of Nutrition and Dietetics has been spreading the message about good nutrition and living a healthy lifestyle through its annual celebration of National Nutrition Month, which falls in March.

The theme of this year’s monthlong observance is “Personalize Your Plate,” which aims to promote the creation of nutritious meals customized to showcase ingredients that are cultural or personal favorites.

“Eating is meant to be a joyful experience. As supermarkets increasingly diversify their shelves to meet the needs of their customers, it’s becoming easier to create nutritious meals that align with a variety of cultural preferences,” said Su-Nui Escobar, a national spokesperson for the Academy of Nutrition and Dietetics.

Fill nutrient gaps Healthy eating is a great way to ensure you’re getting everything your body needs to function at its best. Here are some key nutrients that affect your health: 20 M A R C H

Calcium and vitamin D support healthy bones and support heart health and nerve function. Look for calcium in foods like canned salmon, cheese, leafy greens, milk, soy milk, and yogurt. Food sources of vitamin D include herring, mackerel, salmon, tuna, and fortified foods like cereal, milk, soy milk, and yogurt.

Dietary fiber keeps your digestion running smoothly and lowers your risk for chronic diseases. It can also help you maintain a healthy weight. Foods rich in dietary fiber include beans, nuts and seeds, vegetables, whole fruit, and whole grains (and foods made with whole grains) like oatmeal, whole wheat, and quinoa.

Iron plays a key role in growth and development and helps to transport oxygen around the body. Good sources of iron include beans, iron-fortified breads and cereals, meat, poultry, and seafood. You can boost your body’s absorption of iron by combining it with foods high in vitamin C like bell peppers, citrus fruit, and strawberries.

Potassium helps manage blood pressure and supports heart and nerve function. You can find potassium in foods like acorn squash, apricots, cooked lentils, kidney beans, plain yogurt, raisins, and sweet potatoes.

SELECTED SOURCES “Personalize your plate during National Nutrition Month,” 1/28/21; “Smart tips for getting nutrients that may be lacking,” Academy of Nutrition and Dietetics, www.EatRight.org, 2021

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Personalize it Not a fan of broccoli? No problem! Personalizing your plate is all about eating the healthy foods that you like the best. Each food group offers nutrients your body needs, so be sure to include them all.

Fruit and veggies. You’ll want to fill half your plate from this food group. The more colors and textures you try, the better.

Whole grains. There’s a whole grain for just about every meal of the day. Enjoy oatmeal, shredded wheat, or whole wheat toast for breakfast. Swap out white rice for barley, brown rice, quinoa, or wild rice for dinner. You can even

add whole grains to casseroles, salads, soups, and stews.

Lean protein. Prepared in a healthy way—baked or grilled, not fried—both animal- and plant-based protein sources offer important nutrients. Pick a variety of proteins including beans, eggs, lentils and peas, poultry, and seafood.

Dairy. Low-fat options help to round out your plate, so be sure to include cheese, milk, soy milk, and yogurt when planning your meals.

SELECTED SOURCES “Eating right on a budget,”; “Smart tips for personalizing your plate,” Academy of Nutrition and Dietetics, www.

EatRight.org, 2021 • Whole grains: Heart options for a healthy diet,” www.MayoClinic.org, 8/20/20

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[ celebrations ]

spring color dyeing eggs is a fun springtime activity

There are so many ways to dye eggs, the options are almost limitless! No matter how you like to decorate, you’ll want to start with properly hard-cooked eggs— they’re strong enough to be handled by children, and you’ll be able to eat them later!

Be sure to use food-safe dye and always work with chilled, hard-cooked eggs. Never leave eggs out of the refrigerator for more than two hours and consume within one week of cooking.

Here’s how to get started:

Hard-Cooked Eggs q Arrange eggs in a single layer in the bottom of a large saucepan. r Fill pot with cold water, making sure eggs are submerged by at least an inch.

s Cover the pot and bring the water to a boil. t Turn off the heat and let the eggs stand (covered) for 12 to 18 minutes, depending on the size of the eggs.

u Drain the hot water, and then refill the saucepan with cold water and let sit until completely cool.

v Remove eggs from the saucepan and store in the refrigerator until you are ready to use them. ●

Natural color Did you know that some common kitchen items make great natural egg dyes? To make a dye bath, combine 1�/� cups of water and 2 tablespoons of powdered spice or a cup of chopped fruit or vegetable matter. Bring to a boil and simmer for 10 to 15 minutes. Strain the dye into a jar or bowl and add 1 tablespoon of white vinegar. Add hard-cooked eggs and let sit for up to two hours—the longer the eggs sit in the dye bath, the more vibrant the results will be.

Here are some natural dye materials and the colors they produce: Beet = Light pink Y ellow onion skins = Orange Turmeric = Yellow Spinach = Light green R ed cabbage = Turquoise

SELECTED SOURCES “How to dye Easter eggs naturally” by Jane Metzger, www.TheHerbalAcademy. com, 3/11/16 • “Safety of hard cooked eggs for dyeing” by Debbie Botzek-Linn and Suzanne Driessen, University of Minnesota Extension, https://extension.umn.edu, 2018

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2021

2/4/21 9:06 AM

BY TASTE FOR LIFE STAFF

get better sleep strategies for a restful night We spend about a third of our lives asleep (or at least we try to). Tossing, turning, and staring at the ceiling are all too common. Lack of sleep has been linked to health problems including obesity, diabetes, heart disease and hypertension, depression and anxiety, and reduced immune function. Here are some strategies for dealing with occasional sleeplessness.

Eat for sleep: Eating fiber-rich foods may lead to deeper sleep. Saturated fat and sugar can have negative impacts on sleep quality.

Work it out: Physical activities such as walking, biking, gardening, running, and yoga are associated with better sleep.

Fill nutrient gaps: Nutrient deficiencies, especially vitamins A, D, niacin, and thiamine and minerals calcium, magnesium, phosphorus, and zinc, have been linked to sleeping less than the recommended amount.

Ditch the devices: Sleep may improve in just one week after limiting exposure to blue-light-emitting devices near bedtime. Fatigue, concentration, and mood may also improve.

Natural sleep aids: Some herbs and supplements may help you get a better night’s sleep including 5-HTP, chamomile, hops, lemon balm, melatonin, and valerian. ● SELECTED SOURCES “5-HTP (5-Hydroxytryptophan),” www.WebMD.com, 10/6/19 • “The ABCs of good Zzzzzs,” National Sleep Foundation, 2/2/17 • “Penn study maps the types of physical activity associated with better sleep,” University of Pennsylvania School of Medicine, 6/4/15 • “Sleep and disease risk”; “Sleep, performance, and public safety,” Division of Sleep Medicine at Harvard Medical School, http://healthysleep.med.harvard.edu • “Sleep problems in teenagers reversed in just one week by limiting screen use,” European Society of Endocrinology, 5/19/19 • “Study links poor sleep with poor nutrition,” American Society for Nutrition, 6/9/19 • “Study suggests that what you eat can influence how you sleep,” American Academy of Sleep Medicine, 1/14/16

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Pastificio G. Di Martino Pasta Bronze-drawn and slowly dried at low temperature in the traditional Gragnano way, Di Martino pasta is made with pure spring water and the best 100 percent Italian durum wheat. You’ll love the taste and the way it holds sauces perfectly.

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Nellie’s Laundry Products Why Powder? Most traditional liquid detergents are made up largely of water. Nellie’s doesn’t believe in shipping water around the world.

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[ let’s get cooking ]

be chill

organize your freezer

BY LISA FABIAN

A freezer full of healthy food is invaluable when it comes to meal preparation. Here’s how to make the best use of one of the hardest working appliances in the kitchen.

Freezer Friends, Freezer Foes Organizing your freezer begins with understanding which foods can be frozen and which can’t. Skip the freezer for items with high-water content: Cucumbers, lettuce, cantaloupe, watermelon, radishes, and endive.

Kale, celery, leafy herbs, and cabbage, however, can be frozen if par-cooked first.

When it comes to freezing rice and pasta, cook until just done or slightly underdone. Prepare beans until just cooked though. If they’re overcooked beforehand, they’ll become mushy when defrosted.

Dairy products like cream, sour cream, milk, cottage cheese, and half-and-half do not freeze well. But if they’re in a premade recipe ready to be frozen, they’ll be fine. Dairy-based sauces may separate upon defrosting but will recover with some gentle stirring when heating.

Feel free to freeze the following convenience items: Butter, chicken broth, hummus, pasta sauce, guacamole, tortillas, and pesto.

The Big Chill Invest in storage containers designed specifically for frozen foods. These will protect items from freezing temperatures better than reusing yogurt or cottage cheese tubs.

Stock up with zip-top freezer bags in varying sizes like one gallon and one quart. Freezable plastic containers in the 64-ounce size are another good pick. When freezing homemade casseroles and soups, use tempered glass pans and tempered glass jars marked freezer safe.

Eliminate “freezer surprise” by labeling items. Use a permanent marker and label on tape or directly on the bag the date the food was purchased and what’s inside.

Be sure to label the bags before filling them. Some types of tape won’t stick to the surface once the bag’s full.

Consider using different colors of tape for labeling. Try pink for breakfast foods and blue for dinner items.

Don’t pack the freezer full of food. It’s important to allow room for air to circulate around the items.

Organize the space by using plastic bins or baskets to group similar foods together. For example, place all breakfast foods in one bin and soups in another. If the bins are clear, you’ll be able to easily spot what you need. Load items in bins so labels are visible.

To make sure older items are used, move them to the front of the freezer and place new ones in the back. Items properly packaged and safely frozen at a reliable temperature of 0°F or lower will keep frozen almost indefinitely. After four to six months, taste and texture may be affected. For best quality, defrost frozen homemade meals within three months of their being frozen.

Never defrost items on the kitchen counter. The most effective way to thaw frozen food is in the refrigerator on a plate to catch condensation and drips.

The following recipe is a family favorite that’s perfect for the freezer, ready to be defrosted and enjoyed later. ● SELECTED SOURCES Fix Freeze Feast by Kati Neville and Lindsay Ahrens ($18.95, Storey, 2018) • “How to fill a freezer with food . . .” by Patty Catalano, www.TheKitchn.com, 8/15/20 • Seriously Good Freezer Meals by Karrie Truman ($24.95, Robert Rose, 2018)

©

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55 min

prep time (makes 3 freezer meals.) each meal serves 4

Chicken Parmigiana From Fix Freeze Feast by Kati Neville and Lindsay Ahrens ($18.95, Storey, 2018)

6 lb boneless, skinless chicken breast halves (about 12 halves)

1 c all-purpose flour

4 eggs, lightly beaten

2 c dry breadcrumbs

6 c red sauce or tomato sauce

12 slices mozzarella cheese PACK IT UP 3 (1-quart) freezer bags Plastic wrap 3 (1-gallon) freezer bags, labeled Waxed paper or parchment paper

1. Trim chicken as desired. Lay out 3 shallow dishes.

Measure flour into 1 dish, eggs into another, and breadcrumbs into third.

2. Lay each piece of chicken, smooth side down, on a cutting board. Using your palm, press down on thickest part of chicken. Take 1 piece of chicken, coat with flour, dip in egg, and then coat with breadcrumbs. Repeat with remaining chicken pieces. Place coated chicken in one layer on a rimmed baking sheet.

3. When all chicken is coated, place in freezer for 1 hour. Discard remaining flour, egg, and breadcrumbs.

4. Into each 1-quart freezer bag, measure 2 cups red sauce. Seal.

5. Divide cheese into 3 portions of 4 slices each; wrap in plastic wrap. Divide frozen chicken evenly among 1-gallon freezer bags and layer a piece of waxed or parchment paper between each piece of chicken. Place 1 bag of sauce and 1 packet of cheese into each bag of chicken.

6. Seal and freeze. Food will stay at optimal quality for up to 3 months in freezer.

To Cook One Freezer Meal 1. Completely thaw 1 freezer meal in refrigerator.

2. Preheat oven to 375°.

3. Place chicken in a greased baking dish. Bake, uncovered, for 20 minutes. Pour red sauce evenly over each piece of chicken and continue baking for 10 minutes longer, or until an instant-read thermometer inserted into thickest part of chicken reads 165°. Place a slice of cheese on top of each piece of chicken and bake until melted.

Kitchen Note: This entrée pairs nicely with your favorite pasta and a little extra red sauce.

Per serving: 520 Calories, 64 g Protein, 28 g Carbohydrates, 3 g Fiber, 16 g Total fat (6 g sat), 1,036 mg Sodium, HHHHH Vitamin B2 (riboflavin), B3 (niacin), B6, Phosphorus, HHHH Vitamin B1 (thiamine), HHH Vitamin B12, HH Vitamin E, Calcium, Folate, Iron, Magnesium, Potassium, Zinc, H Vitamin A, C © ALEXANDRA GRABLEWSKI

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[ in focus ]

BY MARIA NOËL GROVES, RH (AHG)

prevent

colorectal cancer strategies to reduce your risk

Colorectal cancer is the fourth most common cancer and the second leading cause of death from cancer, according to the National Cancer Institute.

Genetics account for only 5 to 10 percent of colorectal cases (and family history up to 25 percent), which means you can tremendously reduce your risk through diet and lifestyle as well as herbs and supplements.

A healthy diet is key One of the primary reasons colorectal cancer is so common in the United States is the standard American diet. Studies link colorectal cancer risk to excessive red meat, fat, protein, and calories.

A whole-foods diet emphasizing vegetables, fiber, fatty fish like salmon and halibut, plant protein, and good hydration significantly protects you because it feeds healthy gut flora, encourages healthy elimination, decreases inflammation and oxidation, balances blood sugar, and nourishes the body.

One meta-analysis found that people who consumed more than 27 grams of fiber daily had 50 percent less chance of developing colorectal cancer compared to people who consumed less than 11 grams of fiber daily.

Add in supplements & herbs You may also boost your resistance to colorectal cancer—and cancer in general—with the following supplements.

Calcium and Vitamin D: The better the intake of

these nutrients, the lower the risk. The combination of 1,400-1,500 milligrams (mg) calcium citrate or carbonate and 1,000 IU vitamin D3 together may reduce cancer risk by as much as 50 percent.

Omega-3 Fatty Acids: People who consume more omega-3 fatty acids from wild, coldwater fatty fish have a reduced risk of colon, breast, and prostate cancer.

Taking 2.5 grams of fish oil daily appears to reduce cancer’s growth rate.

Green Tea: Five or more cups of green tea daily or 250 to 500 mg of the standardized extract daily can improve the immune system’s response to cancer, particularly in nonsmokers. In colorectal cancer, EGCG in green tea inhibits cancer growth, triggers cancer cell death, and inhibits the inflammation that fuels cancer.

SELECTED SOURCES Anticancer: A New Way of Life by David ServanSchreiber ($18, Penguin Books, 2017) • “Antioxidant and anticoagulant status were improved by personalized dietary intervention . . . in cancer patients” by G.Y. Lee et al., Nutrition and Cancer, 9/2/15 • The Cancer-Fighting Kitchen by Rebecca Katz ($32.50, Ten Speed Press, 2017) • “Colorectal cancer,” National Cancer Institute, www.Cancer.gov • “Green tea catechin, epigallocatechin-3-gallate (EGCG) . . .” by B.N. Singh et al., Biochemical Pharmacology, 12/15/11 • “Green tea extracts for the prevention of metachronous colorectal adenomas . . .” by M. Shimizu et al., Cancer, Epidemiology, Biomarkers & Prevention, 11/08 • “Green tea selectively targets initial stage of intestinal carcinogenesis . . .” by A.Y. Issa et al., Carcinogenesis, • “Inherited risk for colorectal cancer,” Memorial Sloan Kettering Cancer Center, www.mskcc.org • “Vitamin D and calcium supplementation reduces cancer risk . . .” by J.M. Lappe et al., American Journal of Clinical Nutrition

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 book, distance consults, online classes, and more at www.WintergreenBotanicals.com.

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Probiotics & Prebiotics: Gut flora have a tremendous impact on colorectal health and cancer risk. Preliminary studies suggest that probiotics and prebiotics improve gut health and motility, make the colon less hospitable to cancer cells, fight and prevent cancer cells and tumor formation, and reduce the damage from carcinogenic foods.

Medicinal Mushrooms: In some studies, turkey tail mushroom extract kept colorectal cancer progression in check, reduced how deep it went and how far it spread, and increased survival rate in colorectal cancer patients also receiving conventional care. A handful of studies also show that reishi, shiitake, and chaga extracts inhibit colorectal cancer.

Turmeric: This potent anti-inflammatory spice slows the growth and progression of colon cancer. Cancer patients who consumed turmeric powder (as well as garlic, onion, tomato, shiitake, rice bran, kale, blueberry, and pineapple) in addition to their regular diet improved treatment outcomes versus those who did not. One study suggested a dose of 3.6 grams of curcumin (a compound in turmeric) for colon care.

SELECTED SOURCES “Antitumor activity of water extract of a mushroom, Inonotus obliquus, against HT-29 human colon cancer cells” by S.H. Lee et al., Phytotherapy Research, 4/15/09 • “Curcumol induces cell cycle arrest in colon cancer cells” by J. Wang et al., Journal of Ethnopharmacology, 1/10/18 • “Inhibitory effects of culinary herbs and spices on the growth of HCA-7 colorectal cancer cells . . .” by A. Jaksevicius et al., Nutrients, 9/21/17 • “The intestinal microbiota, gastrointestinal environment and colorectal cancer: A putative role for probiotics in prevention of colorectal cancer?” by M.A. Azcarate-Peril et al., American Journal of Physiology– Gastrointestinal and Liver Physiology, 6/23/11 • “Role of probiotics, prebiotics, and synbiotics in chemoprevention for colorectal cancer,” by C.L. Fotiadis et al., World Journal of Gastroenterology

Take steps to reduce your risk One of the best ways to reduce your risk of colon cancer is to exercise regularly, at least 30 minutes on most days. For optimal protection, researchers suggest 3.5 to 4 hours per week of vigorous activity.

Inactivity has a greater impact on colorectal cancer risk than genetics.

While it may not seem connected, exercise improves gut motility, enhances the immune system, decreases inflammatory insulin and insulin-like growth factors, decreases obesity, and improves antioxidant status.

It’s also crucial to be screened and to remove polyps larger than the size of a pea, which are more likely to turn into cancer. Fortunately, they grow slowly over 10 to 20 years. Other healthy lifestyle changes include not smoking, avoiding obesity, controlling blood sugar, and limiting alcohol intake.

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[ just for kids ]

Find 10 Easter eggs in the

ANSWERS

spring garden

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1/26/21 3:08 PM

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