Lunds & Byerly's March 2023

Spring holiday recipes

Easy weeknight supper ideas

Tips for managing IBS symptoms

Dietary Sources of Vitamin K

vitamin K

A fat-soluble vitamin found in most leafy 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 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. ●

How

Simple

Living with IBS. Learn more about this common GI

Featured Nourish Recipes

Found on page 17

• Featured Recipe: BETTER-FOR-YOU BLT BREAKFAST BOWL

• Featured Seasoning: L&B FINES HERBES SEASONING

Hamel Maple Syrup

chief content officer and strategist

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art director

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chief marketing and development officer

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Grain Free Chocolate Chip Cookies

INGREDIENTS:

3 cups almond flour

½ cup virgin coconut oil, unrefined

½ cup pure Hamel maple syrup

2 eggs

1 tsp baking soda

1 tsp vanilla extract

1½ cups semi-sweet chocolate chips

DIRECTIONS:

1. Preheat oven to 375 degrees.

amount: 24 – 30 cookies

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2. In a medium sized bowl, combine the dry ingredients. In a small bowl beat eggs, maple syrup and vanilla extract with a hand mixer.

As a sweetener, pure Hamel maple syrup is an excellent pure substitute for white sugar in baking. Enjoy its natural sweetness in coffee or tea, on fruits, vegetables and as a glaze on meat and fish. Naturally high in vitamins, minerals and antioxidants, pure maple syrup is naturally vegan, non-GMO and has no known allergens. Hamel Pure Maple Syrup from local family farms is available at Lunds & Byerlys stores throughout the Twin Cities. Learn more on page 16. For

3. Pour wet ingredients into dry and beat with hand mixer until combined. Melt coconut oil and pour into batter and continue to blend until combined. Stir in chocolate chips.

4. On a parchment lined baking sheet, drop balls of cookie dough, about a tablespoon in size. Bake for 15 minutes. Let cool and serve.

Nutritional

provide

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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. Printed in the US on partially recycled paper.

Vegan Lucky Shake

From the Taste for Life test kitchen

1 (13.5 oz) can coconut milk

¼ to ½ tsp mint extract*

1 tsp vanilla extract

1 c loosely packed fresh baby spinach

¼ c fresh mint

2 Tbsp agave nectar

10 min prep time serves 3

1. Blend all ingredients in a high-speed blender until mixture is smooth.

2. Divide among 3 glasses and serve.

*If you prefer a more minty flavor, use the ½ teaspoon of mint extract.

Kitchen Note: If desired, chill the shake for 90 minutes before enjoying.

Per serving: 301 Calories, 3 g Protein, 15 g Carbohydrates, 10 g Total sugars (10 g Added sugars), 1 g Fiber, 27 g Total fat (24 g sat), 27 mg Sodium, ★★★★ Vitamin K, ★★★ Iron, ★ Folate, Magnesium, Phosphorus

Make this minty milkshake to celebrate St Patrick’s Day, or to give any day a little lift.

another seafood benefit

Omega-3 fatty acids in seafood have a protective effect on the kidneys, according to a new review of studies. Participants who ate higher amounts of oily fish and other seafood had lower rates of chronic kidney disease. The research did not find similar results from plant-based omega 3s.

The authors concluded that omega-3 intake from seafood is “supportive and consistent with current clinical guidelines that recommend adequate intake of seafood as part of healthy dietary patterns, especially when seafood replaces the intake of less healthy foods.”

SELECTED SOURCES “Association of omega 3 polyunsaturated fatty acids with incident chronic kidney disease: Pooled analysis of 19 cohorts” by K.L. Ong et al., 1/18/23 • “Omega 3 fatty acids in seafood linked to lower risk of chronic kidney problems,” 1/18/23, BMJ

Did You Know?

Supplementation with omega-3 fatty acids was found to decrease mortality from cardiovascular disease and heart attacks in a new study published in the Journal of the American College of Cardiology.

SOURCE “Micronutrient supplementation to reduce cardiovascular risk” by P. An et al., Journal of the American College of Cardiology, 12/13/22

take 5 for exercise . . .

Five minutes of walking every half hour lowered blood sugar and blood pressure in office workers who tend to sit for long periods.

Columbia University researchers tested several “exercise snacks,” which included one minute of walking every 30 minutes, one minute for every 60, five for every 60, and other variables. Five minutes for every 30 showed the best results.

“If we hadn’t compared multiple options and varied the frequency and duration of the exercise, we would have only been able to provide people with our best guesses of the optimal routine,” said lead author Keith Diaz, PhD.

SELECTED SOURCES “Breaking up prolonged sitting to improve cardiometabolic risk . . .” by A.T. Duran et al., Medicine & Science in Sports & Exercise, 1/12/23 • “Rx for prolonged sitting: A five-minute stroll every half hour,” Columbia University Irving Medical Center, 1/12/23

. . . or six

Six-minute bouts of high-intensity exercise may extend the lifespan of a healthy brain and ward off Alzheimer’s disease and other neurological disorders. A new study found that such exercise bursts increased brain-derived neurotrophic factor (BDNF), a protein involved in neuroplasticity, learning, and memory. The study was done with cyclists.

SELECTED SOURCES “Fasting for 20 h does not affect exercise-induced increases in circulating BDNF in humans” by T.D. Gibbons et al., Journal of Physiology, 1/11/23 • “Six minutes of high-intensity exercise could delay the onset of Alzheimer’s disease,” The Physiological Society, 1/11/23

Purely Elizabeth Superfood Cereal

Start your day with superfoods to last you all day long with crispy flakes and crunchy clusters made with oats, quinoa and chia, and sweetened with coconut sugar.

• Excellent source of Vitamin D

• 6g fiber per serving

• No gluten ingredients

• Non-GMO

• Woman owned $4.99 Save $2.00 11 oz.

Stonyfield Organic Yogurt

Stonyfield makes yogurt that’s healthy for you, your kids and the environment. This yogurt isn’t just delicious, it’s also made with certified organic ingredients. In a world full of choices, organic makes things simple because it’s always made without the use of artificial hormones, toxic persistent pesticides and GMOs. $7.49

Back to Nature Plant Based Snacks

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

vibrant

Bowls

flavor in one container

Colorful, tasty, and fun: When meals are served in bowls, they’re a feast to behold!

Creamy White Bean, Artichoke, and Kale Soup

Wok-Seared Curried Fried Rice

From On the Curry Trail by Raghavan Iyer ($30, Workman Publishing Company, 2023)

From Healthy

Meal

Prep by Lisa Bryan ($32.50, Clarkson/Potter Publishers, 2022)

2 Tbsp extra-virgin olive oil

1 medium yellow onion, diced

2 celery ribs, diced

2 medium carrots, diced

4 cloves garlic, minced

½ tsp dried thyme

½ tsp dried oregano

¼ tsp crushed red pepper flakes, or more to taste

5 c low-sodium vegetable broth

2 (15.5 oz) cans white beans, such as cannellini, great northern, or navy, drained and rinsed

1 tsp kosher salt

½ tsp freshly ground black pepper

1 (14 oz) can artichoke hearts, drained and roughly chopped

3 c packed roughly chopped kale leaves (from about 1 bunch)

3 Tbsp lemon juice (from about 1 lemon)

2 Tbsp roughly chopped fresh parsley

Grated Parmesan, for garnish (optional)

1. In a large pot, heat oil over medium heat. Add onion, celery, and carrots and stir for 4 to 5 minutes, until softened. Add garlic, thyme, oregano, and red pepper flakes and stir for an additional 30 seconds.

2. Pour in broth and add white beans, salt, and pepper. Bring soup to a boil. Add a few ladles of soup to a blender or food processor and, using caution, blend until creamy, and then pour it back into the pot. You can also use an immersion blender to blend some soup until creamy.

3. Add artichoke hearts and kale. Stir together for a couple of minutes, until kale is slightly wilted. Stir in lemon juice and parsley. Taste for seasoning and add any additional salt and pepper. If you’d like, garnish with fresh Parmesan before serving.

Kitchen Note: While this soup is considered creamy, you can actually make it as brothy or as creamy as you’d like. A simple mirepoix base is layered with garlic, dried herbs, and a touch of crushed red pepper flakes. After the beans have simmered, take a few ladles out and blend them up, for a naturally creamy base. Blend up a bit more for a creamier base. As this soup sits in the fridge, it will thicken up a bit from all the starch in the white beans. You can always add a splash of water or broth to thin it before reheating. Store in an airtight container in the fridge for 4 to 5 days, or in the freezer for up to 3 months.

Per serving (without Parmesan cheese): 688 Calories, 44 g Protein, 119 g Carbohydrates, 7 g Total sugars (0 g Added sugars), 32 g Fiber, 7 g Total fat (1 g sat), 639 mg Sodium, ★★★★★ Vitamin B1 (thiamine), B6, K, Calcium, Folate, Iron, Magnesium, Phosphorus, Potassium, Zinc, ★★★ Vitamin A, C, ★★ Vitamin B2 (riboflavin), ★ Vitamin B3 (niacin), E

2 Tbsp canola oil

1 Tbsp finely chopped fresh ginger

2 large scallions, trimmed, white bulbs and green tops thinly sliced (keep them separate)

½ c shredded cabbage

½ c fresh or frozen sweet corn kernels

½ c frozen green peas

¼ c thinly sliced green or yellow beans

1 large carrot, peeled, trimmed, and thinly sliced into coins 1 serrano chili, stem discarded, finely chopped (do not discard seeds)

3 c cooked and cooled long-grain white rice*

2 tsp Madras Curry Powder (recipe follows) or store-bought curry powder**

½ tsp coarse sea salt

¼ c low-sodium soy sauce

2 Tbsp Chinese rice wine vinegar

1 tsp toasted sesame oil

2 Tbsp finely chopped fresh cilantro

*The key to a perfect fried rice is, of course, the rice. If your rice is a starchy variety, chilling it will cool the starch and prevent it from becoming too gummy. Chilling also helps the rice separate into single grains.

**You can buy store-bought curry powder or make your own. If you wish to make your own, The Mother Blend (Madras Curry Powder) recipe follows.

1. Preheat a wok or a large skillet over medium-high heat. Add canola oil, which should shimmer immediately in hot pan. Add ginger and sliced white scallion bulb. Stir-fry until ginger is light brown and fragrant, about 1 minute.

2. Toss in cabbage, corn, peas, beans, carrot, and chili. Continue stir-frying medley to cook vegetables until they are crisp-tender, 3 to 5 minutes.

3. Add cooled rice (if it is in clumps, break them up to separate grains) along with curry powder and salt. Once rice starts to warm up, curry powder will cook as well, 2 to 4 minutes.

4. Pour in soy sauce, vinegar, and sesame oil and continue to stirfry rice. Once rice is completely hot, 3 to 5 minutes, stir in cilantro along with green scallion tops and serve.

Kitchen Note: A scrambled egg, cooked in the oil before all the ingredients get added, is usually the norm in China. Here the recipe is vegan-friendly. If you do the egg step, once the oil is hot and before adding the ginger, quickly break open a large egg in a separate bowl. Lightly beat it. Add it to the oil. It will instantly flare up and cook, 1 to 2 minutes. Lift the egg out of the oil, and transfer it to a cutting board. Once cool, chop it up into smaller pieces or strips and add it to the fried rice before serving.

Per serving: 438 Calories, 9 g Protein, 85 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 2 g Fiber, 6 g Total fat (1 g sat), 400 mg Sodium, ★★ Vitamin K, Phosphorus, ★ Vitamin A, B1 (thiamine), B3 (niacin), B6, C, Folate, Magnesium, Zinc

The Mother Blend (Madras Curry Powder)

From On the Curry Trail by Raghavan Iyer ($30, Workman Publishing Company, 2023)

2 Tbsp coriander seeds*

1 Tbsp cumin seeds

2 tsp fenugreek seeds

1 tsp fennel seeds

1 tsp black or yellow mustard seeds

1 tsp black peppercorns

½ tsp whole cloves

1 tsp cardamom seeds**

8-10 dried red chilis, stems discarded

2 sticks cinnamon, broken up into smaller pieces

1 Tbsp ground turmeric

1 tsp ground ginger

½ tsp freshly grated nutmeg

1. Pile all ingredients except turmeric, ginger, and nutmeg in a spice grinder (or a clean coffee grinder). You may have to grind the whole spices in batches if your grinder is unable to accommodate that voluminous pile in one swoop. Grind ingredients to consistency of finely ground black pepper, tapping lid to release any of the intoxicating blend back into grinder’s cavity.

2. Transfer to a medium bowl. Repeat with remaining whole spices.

3. Stir in turmeric, ginger, and nutmeg.

4. Store in an airtight jar (preferably glass) in your cool, dry pantry, away from sunlight. This blend will keep for up to 6 months.

*Coriander is a key ingredient in curry powders, so it’s highly recommended that you buy it in its seed form.

**To get the cardamom seeds from a pod, pry open the pod with your fingers. You can also whack at the pod to loosen it by using the broadside of a knife. Remove the black seeds from within and discard the skin and the small vein that holds them together. Pods vary in size, but 10 to 12 pods yields approximately a whole teaspoonful of seeds.

Mixed-Potato Quinoa Stew

From The Vegan Week by Gena Hamshaw ($26, Ten Speed Press, 2022)

2 Tbsp avocado oil

1 large red onion, chopped

1 orange or yellow bell pepper, chopped

1 red bell pepper, chopped

2 yellow chilis, 1 habanero chili, or 2 jalapeño chilis, seeded and chopped

2 cloves garlic, minced

1 tsp ground cumin

1 tsp smoked paprika

½ tsp ground turmeric

½ c quinoa, any color

2 lb assorted potatoes*, scrubbed and cut into 1-inch cubes

6 c low-sodium vegetable broth

1 tsp kosher salt

1 small bunch collard greens or other leafy greens of choice, stemmed and chopped

Small pinch of crushed red pepper flakes, plus more as needed

1. Heat oil in a large, heavy pot over medium heat. Add onion, orange bell pepper, red bell pepper, and chilis. Cook, stirring frequently, until onion is translucent and peppers soften, 5 to 7 minutes. Stir in garlic and cook, stirring constantly, until garlic is fragrant, about 1 minute. Add cumin, paprika, and turmeric. Stir until spices become aromatic, 1 minute more.

2. Place quinoa in a fine-mesh sieve and rinse under cold running water for about 30 seconds. Add quinoa and potatoes to pot, followed by broth and salt. Bring to a boil. Turn heat to low, cover, and simmer until all potatoes are very tender and quinoa has thickened stew, about 20 minutes.

3. Add collards to pot and stir to combine. Re-cover and simmer until collards are tender, about 10 minutes more. Taste and add red pepper flakes (if desired) and additional salt as needed.

4. Serve right away or meal prep for the week by transferring stew to a single airtight container or portioning it into individual containers. Store in fridge for up to 5 days or in freezer for up to 6 weeks.

*This recipe is delicious with any mixture of potatoes. Try Yukon gold potatoes or new potatoes. Purple fingerlings or sweet potatoes will work in the recipe, but they’ll turn the entire stew a swampy color—let the cook beware!

Kitchen Note: There isn’t a lot of quinoa here, but the small amount present adds texture and thickens the broth.

Per serving: 242 Calories, 6 g Protein, 42 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 6 g Fiber, 6 g Total fat (1 g sat), 438 mg Sodium, ★★★★★ Vitamin B6, C, ★★ Vitamin K, Folate, Phosphorus, ★ Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Iron, Magnesium, Potassium, Zinc

© ASHLEY MCLAUGHLIN

MARCH IS MINNESOTA MAPLE SYRUP MONTH

A Celebration of Spring with Local Hamel Maple Syrup Company

BY KIRSTIN VAN DEN BERG, OWNER SAWTOOTH MOUNTAIN MAPLE SYRUP, LUTSEN, MN

Minnesota Governor Tim Walz recently signed a proclamation, “March is Minnesota Maple Syrup Month.” The annual spring ritual of tapping trees and producing maple syrup in Minnesota is a time of celebration and marks nature’s transition from winter to spring. Maple syrup production in Minnesota begins in early March when daytime temperatures climb to above freezing and nighttime lows are in the 20s. This is when producers throughout the state are busy tapping maple trees, collecting sap and boiling it, producing some of the best maple syrup in North America.

Hamel Maple Syrup Company, longtime suppliers of 100% pure maple syrup for Lunds & Byerlys, was started by the families of longtime childhood friends Steve Jordan and Steve Leuer, tapping sugar maple trees in the rolling hills of Hamel, Minnesota. Steve Jordan recalls as a youngster hanging buckets on large maple trees on their family farm and collecting maple sap in tanks pulled by a tractor. They boiled the sap in a large flat pan over a wood fire. Eventually, their love of the maple syrup craft grew from sugaring on not only their family farm but tapping over 10,000 maple trees on six neighboring farms as well.

Scientifically, maple syrup production requires specific climate conditions for sap flow. Minnesota is both the westernmost and northernmost state in the United States to produce maple syrup with five main varieties of maple trees: the sugar maple, red maple, silver maple, black maple and box elder.

During the 1980s and 90s and as their maple tap numbers grew, the Jordan and Leuer families updated their operations by integrating a complex system of tubing to collect the sap, a modern evaporator for boiling the sap into maple syrup and a state-of-the-art processing facility. According to Jordan, it takes approximately 40 gallons of sap to make one gallon of

maple syrup. Sap collected early in the season often produces a light colored, delicate flavored maple syrup, while sap collected later in the season tends to be darker in color and robust in maple flavor. When the maple trees start to form leaf buds, the consistency and flavor of the maple sap changes and the spouts are pulled from the trees, ending the maple syrup harvest for the year.

What started as a fun hobby between childhood friends is now a well-established family business. Today, the Jordan and Leuer families focus their efforts by supporting over 25 local family farms throughout Minnesota and Wisconsin, processing their maple syrup for the retail market. In 1982, the Hamel Maple Syrup Company acquired Lunds as its first sales account, and they have been growing ever since.

Lunds & Byerlys has supported local farms like Hamel Maple Syrup Company for over 40 years. Steve Jordan relates, “It’s a collaboration that benefits everybody — bringing farm fresh maple syrup from local farmers to Minnesota customers. Lunds & Byerlys plays an important role, and we are proud and thankful to be working with them.” A collaboration and sweet springtime tradition worth celebrating, indeed!

$8.99

Save $1.00 16 oz.

Better-For-You BLT Breakfast Bowl

Recipe adapted by Two Peas and Their Pod

INGREDIENTS:

For the avocado dressing:

1 avocado

¼ cup Greek yogurt

2 Tbsp freshly squeezed lemon juice

½ cup cool water

2 Tbsp minced fresh chives, plus more for garnish

Kosher salt, to taste

Freshly ground black pepper, to taste

For the bowl:

1 pound fingerling potatoes, rinsed and halved lengthwise

4 garlic cloves, smashed

2 tsps avocado oil

½ tsp smoked paprika

Kosher salt, to taste

Freshly ground black pepper, to taste

8 strips turkey bacon

4 cups 50/50 spring greens and spinach mix

2 cups cherry tomatoes, quartered

2 cups microgreens

L&B Everything Bagel Seasoning, for garnish

For the poached eggs:

1 Tbsp white wine vinegar

4 L&B Large Organic Brown Eggs

DIRECTIONS:

1. Heat oven to 425 F. Line a rimmed sheet pan with parchment paper.

2. To make the avocado dressing: In a blender or small food processor, combine the avocado, Greek yogurt, lemon juice, water and chives. Season with salt and black pepper. Blend until smooth. Cover and chill in the refrigerator until ready to use.

3. To roast the potatoes: In a medium bowl, toss the potatoes and garlic with the avocado oil and paprika, and season with salt and black pepper. Bake for 30 to 35 minutes until crispy and fork-tender. Set aside.

4. Meanwhile, cook the turkey bacon according to package instructions. Set aside.

5. To poach the eggs: Fill a medium saucepan ¾ of the way with water and bring to a simmer over medium-high heat. Crack each egg into a small ramekin or bowl.

6. Add the vinegar to the simmering water, and swirl the water with a wooden spoon to create a vortex. Gently drop the eggs into the swirling water, one at a time, recreating the vortex after each addition.

7. Cover, remove the pot from the heat and let stand for 5 minutes. Using a slotted spoon, remove the eggs from the water and transfer them to a paper towel-lined plate. To assemble the bowls, divide the mixed greens, potatoes, tomatoes and microgreens between bowls. Crumble the turkey bacon on top. Drizzle the avocado dressing over the bowls, place one poached egg in each bowl and garnish with minced chives, everything-bagel seasoning and black pepper. Enjoy!

L&B Fines Herbes Seasoning — Fines Herbes is a Frenchinspired blend that is superb on poultry, egg dishes, salads and more. Contains tarragon, chervil, chives and parsley. Ideas & Solutions — Add Fines Herbes seasoning to proteins such as chicken, fish or eggs. Stir into soups or cream sauces. Sprinkle into a corn bread batter for a light burst of herb flavor.

lower your colorectal cancer risk

Colon cancer generally starts as tiny growths, called polyps, along the lining of the large intestine. These polyps, over a period of ten years of slow growth and change, can morph into cancer. Colonoscopies generally aim to find and remove colon polyps to block cancer development.

Back to basics

A magic bullet to prevent or cure colon cancer doesn’t exist, but science has made major headway in learning what works to lessen your risk. Many of the same diet and lifestyle recommendations that promote overall health align with minimizing your risk of colon cancer:

✔ Eat less red meat

✔ Include fish in your diet

✔ Focus on a variety of colorful fruits and vegetables

✔ Maintain a healthy body weight

✔ Exercise regularly

✔ Don’t use tobacco

✔ Limit alcohol and sugar intake

Garlic

The potential of garlic as a cancer fighter has been known since ancient times. This pungent herb fights cancer at several sites of the body, including the colon. A review of numerous studies of garlic intake determined that a diet rich in garlic correlates to a much lower chance of developing polyps— and thus a lower overall risk of colon cancer. Garlic is a great addition to many dishes, although some people might experience heartburn after indulging in it. And for those with a sensitive nose, it’s good to know that odor-controlled garlic supplements are available.

Probiotics

The friendly bacteria in probiotics continue to rack up health benefits, including for a lower risk of colon cancer. Probiotics (as well as prebiotics) alter acidity in the colon toward a level less favorable to cancer development.

Since probiotics also encourage regular bowel movements, these supplements lower cancer risk by sweeping out carcinogens that might be present in waste matter so they aren’t in contact with the lower intestine, where they could otherwise trigger cancerous changes. ●

Victoria Dolby Toews, MPH, is a journalist specializing in evidence-based, integrative medicine. She received her Master of Public Health from OHSU-PSU School of Public Health. She is the author or co-author of numerous books.

SELECTED SOURCES “Allicin in digestive system cancer: From biological effects to clinical treatment” by Y. Zhou et al., 6/13/22; “Herb and spices in colorectal cancer prevention and treatment: A narrative review” by S. Hossain et al., 6/30/22, Frontiers in Pharmacology • “Functional foods in the prevention of colorectal cancer” by S. Bonala et al., Critical Reviews in Oncogenesis, 2020 • “The microbiome and its potential as a cancer preventive intervention” by S.J. Bultman, Seminars in Oncology, 9/8/15 • “Probiotics as multifaceted oral vaccines again colon cancer: A review” by S. Singh et al., Frontiers in Immunology, 10/3/22 • “Role of lactobacillus strains in the management of colorectal cancer: An overview of recent advances” by E. Ghorbani et al., Nutrition, 11–12/22

welcome spring!

Holiday traditions are important, but sometimes a new twist in taste and color can be a welcome addition. These seasonal, tasty side dishes feature traditional spring holiday ingredients to brighten your feast!

15 min prep time serves 4

Asparagus with Asiago

From the Taste for Life test kitchen

2 Tbsp olive oil

1–2 cloves garlic, chopped

1½ lbs asparagus, trimmed and chopped

¹⁄³ c shredded Asiago cheese

1. Heat olive oil in a sauté pan with a clear lid over medium heat. Add garlic and sauté for 30 seconds.

2. Stir in asparagus and increase heat to medium-high.

3. Add 2 tablespoons water, cover, and steam one minute, or until asparagus is bright green and just tender.

4. Remove from heat, stir once more and then sprinkle Asiago over the top.

5. Replace the lid to melt the cheese and keep dish warm until serving.

Kitchen Note: To make this dish extra-special, sauté ¹⁄³ cup fresh breadcrumbs of your choice with a tablespoon of olive oil until they’re golden brown and crispy. Mix into the asparagus just before step 5.

Per

Fruit Salad with HoneyLime Dressing

From the Taste for Life test kitchen

⅛ c fresh lime juice

⅛ c pure honey

1 tsp vanilla extract

2 c halved, hulled fresh strawberries

20 min prep time serves 6

Spinach and Roasted Carrot Salad with Goat Cheese and Walnuts

From the Taste for Life test kitchen

1 lb whole carrots

1 Tbsp avocado oil

½ c chopped walnuts

2 c diced peeled, cored pineapple

2 c seedless red or green grapes

2 kiwi fruits, peeled and chopped

1. Whisk together lime juice, honey, and vanilla extract in a small bowl until well blended.

2. Combine fruit in a large bowl. Add dressing and gently toss.

3. Let stand for 10 minutes to allow flavors to blend. Serve.

Per serving: 117 Calories, 1 g Protein, 30 g Carbohydrates, 3 g Fiber, 3 mg Sodium, ★★★★★ Vitamin C, ★ Vitamin B6, K

3 Tbsp extra-virgin olive oil

3 Tbsp apple cider vinegar

1 tsp pure honey

1½ tsp Dijon mustard

1 small shallot, thinly sliced

6 oz baby spinach

¼ c chopped fresh chives

4 oz soft plain goat cheese, crumbled

40 min prep time serves 6

1. Place a baking sheet in the oven. Preheat oven to 425°.

2. Peel carrots and then halve lengthwise. Cut into 2½x½-inch strips. Toss with avocado oil. Spread carrots on hot pan and roast until lightly brown and tender, approximately 13 to 15 minutes.

3. While carrots are roasting, toast walnuts in a small, dry skillet over medium-high heat. Stir frequently, until walnuts are toasted, about 5 minutes. Set walnuts aside to cool.

4. Whisk extra-virgin olive oil, vinegar, honey, mustard, and shallot together in a small bowl.

5. In a large bowl, toss spinach, roasted carrots, chives, and dressing. Divide mixture among 6 plates. Top each plate with equal amounts of toasted walnuts and goat cheese. Serve.

Per serving: 196 Calories, 6 g Protein, 11 g Carbohydrates, 3 g Fiber, 15 g Total fat (4 g sat), 177 mg Sodium, ★★★★★ Vitamin A, K, ★★ Vitamin B6, Folate, ★ Vitamin B2 (riboflavin), C, D, E, Magnesium, Phosphorus, Potassium

Wild Planet Products

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.

Oi! Oils

Whatever you are craving — whether you want bold flavor or something more subtle — there's an Oi! for that!

Chosen Foods Products

Chosen Foods invites you to the sun-drenched world of delicious food that celebrates the avocado.

BY LISA FABIAN

simple suppers

fast food for the family

With how busy most of us are these days, getting dinner on the table can be a challenge. Try these tips to help make meal preparation easier and more enjoyable.

• Start food prep for the week after your grocery run. Wash and chop fruits and veggies for the week’s recipes and meals. Store them in sealable containers in the fridge.

• Pasta dishes come together quickly when the pasta is already cooked. Toss 16 ounces of cooked pasta with olive oil, and store in the refrigerator up to four days. When you’re ready to use the pasta, combine it with your favorite sauce, veggies, and protein.

• Make more than you need. Double recipes to get extra servings that can then become handy lunches or another dinner to reheat during the week.

• Roast a large chicken over the weekend. Use leftover meat in soups, tacos, casseroles, and chilis.

• When you’re pressed for time, stick to recipes with shorter prep times. Stay away from those that instruct you to make time-consuming homemade sauces. Save fun and new recipes for the weekend when you have more moments to spare.

Here are two recipes that come together quickly for flavorful weeknight meals. The chicken requires a longer cook time, but it’s easy to prep. ●

Turkey Spinach Patties

From Downshiftology Healthy Meal Prep by Lisa Bryan ($32.50, Clarkson Potter/ Publishers, 2022)

1 lb ground turkey

2 c loosely packed baby spinach, roughly chopped

3 green onions (white and green parts), thinly sliced

3 garlic cloves, minced

1 Tbsp finely chopped fresh oregano*

1 tsp kosher salt**

½ tsp freshly ground black pepper

3 Tbsp olive oil

20 min prep time serves 4

1. In a medium bowl, combine turkey, spinach, green onions, garlic, oregano, salt, and pepper. Use your hands to mix everything together. Divide mixture evenly and form 4 large patties.

2. In a large skillet over medium heat, heat oil. Cook patties for approximately 5 minutes per side, or until golden brown and cooked through.

Kitchen Note: Plan ahead and make a double batch. Store in an airtight container in the fridge for 3 to 4 days, or in the freezer for up to 3 months. To reheat: Preheat the oven to 350° and reheat for 4 to 5 minutes, until warmed through. You can also reheat the patties in the microwave for 1 to 2 minutes. *You may substitute 1 tsp dried oregano. **You may substitute ½ tsp table salt.

SOURCE “10 ways busy parents get dinner on the table—fast!” by Beth Chaikin, www.FoodNetwork.com, 2023

Lemon Oregano Roasted Chicken Legs and Potatoes

From Downshiftology Healthy Meal Prep by Lisa Bryan ($32.50, Clarkson Potter/Publishers, 2022)

4 whole chicken legs (thighs plus drumsticks)

2 lemons, divided

¼ c extra-virgin olive oil

5 garlic cloves, minced

2 tsp dried oregano

1 tsp kosher salt

½ tsp freshly ground black pepper

2 lb new potatoes, diced into 1-inch pieces

1. Preheat oven to 400°. Pat chicken dry with a paper towel and set aside.

2. In a small bowl, zest and juice 1 of the lemons. You should have about 1 tablespoon of zest and 3 tablespoons of juice. Add oil, garlic, oregano, salt, and pepper and stir together.

3. Place diced potatoes in a 13x9-inch

casserole dish. Drizzle with half of lemonoil mixture and then toss to combine.

4. Arrange chicken on top, drizzle with remaining lemon oil mixture, and use your fingers or a brush to make sure chicken is well coated. Thinly slice remaining lemon and place slices on top. Roast chicken for 50 to 60 minutes, basting every 15 minutes with pan drippings, until golden brown and an instant-read thermometer inserted into thigh reads 170° to 175° and potatoes are tender. If top of chicken is browning too quickly, cover pan loosely with aluminum foil.

Kitchen Note: Whole chicken legs are usually cheaper than smaller, individual cuts because there’s less butchering involved. Hearty appetites love this cut! The chicken in this recipe gets crispy

60 min prep time serves 4

on top, the potatoes get buttery soft, and together they make for one winner of a meal. Store both the chicken and potatoes together in an airtight container in the fridge for 3 to 4 days, or in the freezer for up to 3 months. To reheat:

If frozen, thaw in the fridge overnight. Reheat in a 350° oven for about 10 minutes, or in the microwave for 2 to 3 minutes, until warmed through. While chicken is safe to eat at 165°, chicken legs (which contain more connective tissue) are most tender when they’re cooked to a slightly higher internal temperature. But that’s perfect as it gives the potatoes enough time to cook.

Per serving: 720 Calories, 37 g Protein, 41 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 5 g Fiber, 46 g Total fat (11 g sat), 780 mg Sodium, ★★★★★ Vitamin B3 (niacin), B6, B12, Phosphorus, ★★★★ Vitamin C, ★★★ Potassium, Zinc, ★★ Vitamin B1 (thiamine), B2 (riboflavin), Magnesium, ★ Vitamin E, K, Folate, Iron

Living with IBS

Learn more about this common disorder

A breakdown in communication between the brain and the gastrointestinal system may be a cause of irritable bowel syndrome (IBS), a chronic condition that affects the functioning of the large and small intestines. IBS has no cure, but the condition is not life-threatening. Symptom management can involve lifestyle changes, stress reduction, and diet adjustments.

Tricky foods

IBS sufferers can get relief from avoiding foods that can trigger intestinal distress. Foods affect different people differently. If you’re not sure what your triggers are, try writing down what you eat so you can pinpoint the cause of a flare-up. Some people find relief through the low-FODMAP diet, which eliminates certain carbohydrates that can be irritating. A nutritionist or dietitian with IBS experience can help sort through all this. Some common triggers include

• Beans

• Caffeine

• Carbonated drinks

• Cruciferous vegetables like broccoli and Brussels sprouts

• High-fructose fruits like apples, pears, and dried fruits

• Milk

• Nutritional and weight-loss supplements

• Processed foods containing high-fructose corn syrup

• Red peppers and green onions

• Red wine

• Sugar-free chewing gum

• Wheat

Powerful probiotics

Some supplements have been shown to be helpful. Scientists are studying probiotics as a treatment for IBS and other GI disorders with similar symptoms, as an imbalance in the gut microbiota could be a cause of symptoms brought on by IBS. For instance, a 2019 study of patients with celiac disease who had IBS-type symptoms despite

following a gluten-free diet found that those given probiotics for six weeks had a significant decrease in symptoms compared to the placebo group.

Pair with prebiotics

A scientific review suggested that combining probiotic and prebiotic supplementation with the lowFODMAP diet could have promise for management of IBS. While both treatments have been effective for some people with the condition, the probiotics and prebiotics would serve to counter the drop in Bifidobacteria caused by the lowFODMAP diet.

Peppermint packs a punch

Scientists analyzed 12 randomized studies including 835 patients to determine the effect of peppermint oil as a treatment of IBS. They found that peppermint oil is safe and effective in treating pain and other symptoms in adults with IBS. ●

SELECTED SOURCES “Altered gastrointestinal microbiota in irritable bowel syndrome and its modification by diet: Probiotics, prebiotics and the low FODMAP diet” by Heidi M. Staudacher and Kevin Whelan, Proceedings of the Nutrition Society, 2/24/16

• “Clinical and microbiological effect of a multispecies probiotic supplementation in celiac patients with persistent IBS-type symptoms: A randomized, double-blind, placebo-controlled, multicenter trial” by R. Francavilla et al., Journal of Clinical Gastroenterology, 3/19 • “The impact of peppermint oil on the irritable bowel syndrome: A meta-analysis of the pooled clinical data” by N. Alammar et al., BMC Complementary Alternative Medicine and Therapies, 2019

• “Understanding the 4 types of irritable bowel syndrome: IBSC, IBS-D, IBS-M/A and IBS-U,” www.Medicine.com, 2/5/21

All about IBS

The disorder is common, affecting roughly 7 to 20 percent of the US population, including twice as many women as men. There are four types:

• IBS-D, or IBS with diarrhea, is the most common subtype. Its symptoms include abdominal discomfort, pain or cramps in the stomach, gas, and diarrhea: regular loose stools and urgency to move the bowels.

• IBS-C, or IBS with constipation, produces abdominal discomfort, pain and bloating, and constipation: straining and difficulty in moving the bowels, infrequent bowel movements, and hard stools.

• IBS-M, or IBS with mixed symptoms (sometimes referred to as IBS-A, for alternating), produces symptoms of both IBS-D and IBS-C. People with IBS-M swing back and forth from diarrhea to constipation.

• IBS-U, or undefined IBS, produces variable symptoms. Stool consistency does not meet the criteria for the other types of IBS.

If you don’t have a diagnosis but think you may have IBS, talk with your healthcare practitioner. Other conditions can create similar symptoms, so you’ll want to rule them out. Also, medication is available for people who need additional help managing the symptoms; your healthcare provider will help you determine which of the four types of IBS you have, as the medication prescribed varies depending on type.

Emotional stress can set off IBS as well. Exercise, deep breathing, yoga, a soothing cup of tea— cultivate relaxation methods to keep anxiety at bay.

rainbow crossword puzzle

match the numbers and fill in the puzzle with all the colors of the rainbow!

3. green 4. orange 5. yellow 6. blue 7. red

2. violet

1. indigo

Answers

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