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C O M P L I M E N TA RY

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Edition of Taste for Life®

Chocolate for Mother’s Day

4/6/17 5:56 PM

[ nutrition plus ] Supplements

prenatal vitamins & minerals

Pregnancy increases a woman’s nutritional needs; after all, she’s literally eating for two. But a healthy diet may not be enough.

Most healthcare professionals recommend a prenatal vitamin/mineral supplement, and most also advise adding a daily dose of folic acid.

Folic acid is the synthetic form of the B vitamin folate. It’s been shown to reduce neural-tube defects, which are birth defects of the spine and brain.

Four-year-olds whose mothers took folic acid during pregnancy were more attentive in preschool and had better social skills. The vitamin may also help prevent some miscarriages. And a 2017 study showed that higher intake of folic acid during pregnancy may lower a child’s risk of developing high blood pressure. The mothers in the study had high cardiometabolic risk factors such as obesity, hypertension, or diabetes.

Glade B. Curtis, MD, and Judith Schuler, authors of Your Pregnancy Week by Week, recommend choosing a prenatal supplement that includes these nutrients: ■ Calcium for teeth and bones ■ Copper for bone formation ■ Folic acid for blood-cell production and prevention of birth defects ■ Iodine for metabolism control ■ Vitamins A, B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, B12, and E for general health and metabolism ■ Vitamin C for absorption of iron ■ Vitamin D for bones and teeth ■ Zinc for nerve and muscle function. ● SELECTED SOURCES “Association of Maternal Plasma Folate and Cardiometabolic Risk Factors in Pregnancy . . .” by H. Wang et al., Am J Hypertens, 3/6/17 • Life After Baby by Victoria Dolby Toews ($18.95, Basic Health, 2012) • Your Pregnancy Week by Week, 7th ed., by Glade B. Curtis, MD, and Judith Schuler ($15.95, Lifelong Books, 2011)

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[ contents ]

may 6 health front Real juice healthy for kids • More veggies, bigger benefits • Whole grains may aid weight loss • More

10 chocolate for mom Recipes she’ll love for Mother’s Day.

14 omegas for babies and moms Essential fatty acids aid brain development.

18 living well Foods to cut breast cancer risk.

22 meals in minutes Fresh and tasty spring salads.

26 your gluten free guide Learning about celiac disease.

7 11 featured recipe MUG CAKE WITH RICE FLAKES, VANILLA AND CHOCOLATE

30 healthy pick Strawberries are in season.

31 market gourmet Smoked Salmon Salad Bowl

14 © CINZIA TRENCHI Products advertised or mentioned in this magazine may not be available in all locations.

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[ covering health ] [ recipe finder ] 10 Iced Chocolate 11 Mug cake with Rice Flakes, Vanilla, and Chocolate Chocolate Chili Popcorn Chicken Mole 19 Black Lentil and Salsa Verde Salad 23 Springtime Asparagus–White Bean Salad Mediterranean Mix Salad Arugula with Walnuts and Gorgonzola Salad Shrimp and Avocado with Corn and Tomato Salad Quinoa-Kale Salad with Almonds and Goat Cheese 31 Smoked Salmon Salad Bowl

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© LISA LINDER

CREATIVE AND SALES OFFICES

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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); ©2017 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom.

Information appearing in this magazine may not be reproduced in whole or in part without express permission of the publisher.

The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources.

Printed in the US on partially recycled paper.

For more health and wellness resources visit

A NOTE ON RECIPES

Recipes are analyzed by Anna Kanianthra, MS, LD. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: ★★★★★ Extraordinary (50 percent or better), ★★★★ Top source, ★★★ Excellent source, ★★ Good source, ★ Fair source

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Diana’s Bananas Banana Babies

Founded in 2009, Maple Hill Creamery has been committed to making the highest-quality 100% grassfed, whole milk dairy since day one. Exceptionally delicious and better for cows, our farmers, our environment and you.

These perfectly ripe and sweet bananas are picked in the jungle, quick frozen and dipped in real chocolate.

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[ health front ]

NEWS THAT’S GOOD FOR YOU

allergies may be confined to one type of nut Having an allergy to one type of nut does not necessarily mean you need to avoid all types, according to a new study. Researchers from the University of Michigan Medical School found that more than half of the people they tested who were allergic to one type of tree nut (almonds, Brazil nuts, pistachios, cashews, walnuts, or hazelnuts) did not have a reaction to other tree nuts.

They also determined that almost none of the participants with peanut allergies were allergic to tree nuts. (Peanuts aren’t technically nuts: They’re legumes.)

The researchers said that anyone with a nut allergy should avoid mixed nuts. They recommend an “oral food challenge” in consultation with an allergist to gauge the reaction to individual types of nuts.

SOURCE “Allergic to Peanuts? Tree Nuts Might Still Be Safe,” https://MedlinePlus.gov, 3/27/17

gluten-free food guide updated May is Celiac Awareness Month, and an updated online source and app can help you find gluten-free items in the supermarket. The Celiac Disease Foundation produced the Gluten-Free Marketplace 2.0, which offers a tool to search for a wide range of products, including soups, cereals, pastas, and many others. It also features recipes.

Look for it at Celiac.org/marketplace.

Celiac disease is caused by a sensitivity to gluten—a protein in wheat, barley, and rye—and causes damage to the small intestine.

Minor symptoms may include indigestion, bloating, and weight loss, but people with major celiac disease experience cramping, diarrhea, and muscle spasms. Avoidance of gluten is the only reliable treatment.

SELECTED SOURCES “Celiac Awareness Month 2017,” www.WhatHealth.com • “Gluten-Free Marketplace 2.0 Released,” Celiac Disease Foundation, https://Celiac.org

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variety is key to exercise benefit Getting plenty of exercise may help you live longer, and participating in a variety of exercise choices is most beneficial, according to a recent study. But there’s no need to go to an extreme about it: In fact, high-level exertion may be detrimental to elderly adults.

“Performing frequent and diverse exercise without high intensity in an elderly population . . . is achievable and can reduce the risk of death,” said researcher Ying Kuen Cheung, PhD. His study found that participation in several different activities contributed to better health, including the prevention of heart disease. Among the beneficial exercise options cited are walking, jogging, hiking, gardening or yard work, aerobics, cycling, tennis, golf, squash, and water sports.

SOURCE “Exercising the Elderly Heart: No Value in Overexertion,” www.EurekAlert.org, 10/17/16

why organic milk lasts longer

Have you wondered why the expiration dates on organic milk tend be longer than on conventional milk? It has to do with the level of heat treatment.

Cornell University food science professor Carmen I. Moraru, PhD, recently explained the process to The New York Times. Both organic and regular milk undergo a heating process. Organic milk is heated to more than 280 degrees Fahrenheit for two seconds. This kills virtually all micro-organisms, so the shelf life can be months. Regular milk is heated to 161 degrees for a minimum of 15 seconds.

This leaves some micro-organisms intact, so the milk will spoil after 14 to 21 days in a refrigerator.

SOURCE “Organic Milk Will Wait and Wait for You”

by C. Claiborne Ray, www.NYTimes.com, 9/26/16

disease busters

The Environmental Nutrition newsletter recently highlighted several of “the most promising disease-busting foods you should include in your diet.” It noted ■ fish, particularly fatty varieties such as salmon, which is loaded with omega-3 fatty acids and anti-inflammatory compounds ■ fermented foods, including yogurt, kefir, sauerkraut, kimchi, tempeh, and miso for digestive support and immune function ■ shiitake mushrooms, which can lower cholesterol, support the immune system, and help ward off certain cancers.

SOURCE “Let Food Be Your Medicine” by Carrie Dennett, Environmental Nutrition, 2017

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Lunds & Byerlys Organic Durum Wheat Pasta • Crafted with wheat that’s been hand-selected from the finest farming villages in Italy • Clean label – All cuts contain one simple ingredient: 100% Certified Organic Hard Amber Durum Wheat • Slow-dried for improved sauce absorption and a taste of authentic Italy

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Kissino Pasta Sauce Dennis Casino produces his family pasta sauce recipe that has been passed down to generations for over 100 years. Kissino Pasta Sauces don’t use any preservatives, are gluten and GMO free and have no added sugar. They use burgundy wine instead of sugar to cut the acidity of the sauce. Kissino developed a loyal following because of its commitment to simple ingredients, simply made and simply delicious pasta sauce.

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BY LISA FABIAN

because it’s Mother’s Day

How does chocolate all day every day sound? While it’s certainly not the most well-balanced diet, we’re making an exception for mom’s special day.

Treat her to snacks, a frosty drink, and even a main course—all featuring what else but chocolate?

Iced Chocolate From Chocolat by Pierre Marcolini ($40, Rizzoli, 2017)

M c whole milk K c water 2 tsp granulated sugar

10 min prep time

+2 hrs chill time serves 4

3 oz dark chocolate (78 percent cacao)

1. In a saucepan, bring milk and water to a boil with sugar.

2. Chop chocolate and melt it over a hot water bath. Pour hot milk mixture over melted chocolate and stir well.

3. Process with an immersion blender until perfectly smooth.

Refrigerate for 2 hours. Place in a blender with crushed ice, process briefly, and serve immediately.

Per serving: 148 Calories, 2 g Protein, 16 g Carbohydrates, 2 g Fiber, 8 g Total fat (5 g sat), 17 mg Sodium, ★ Vitamin B2 (riboflavin), B12

© BLM PHOTOGRAPHY GLASS PROVIDED BY THE HOT GLASS ART CENTER, MARLBOROUGH, NH

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Chicken Mole From the TasteforLife test kitchen

N c pumpkin seeds

50 min

N c almonds

prep time

2 Tbsp oil

serves 6

1 small onion, chopped 3 cloves garlic, chopped 2 plum tomatoes, chopped 1 Tbsp chili powder 1 tsp ground cinnamon K tsp ground coriander

K tsp anise seeds or ground anise* N tsp ground cloves N c raisins 2 Tbsp molasses 2 Tbsp lime juice 2 (6-inch) soft gluten-free corn tortillas, torn into pieces

10 min

1K c low-sodium chicken broth

prep time

2 oz dark chocolate, broken into pieces

serves 1

Salt and freshly ground black pepper © CINZIA TRENCHI

1. Toast pumpkin seeds and almonds in a dry skillet, tossing over medium heat until golden, about 5 minutes. Transfer to a high-speed blender.

Mug Cake with Rice Flakes, Vanilla and Chocolate

2. Heat oil in a sauté pan set over medium heat.

From Mug Cakes by Cinzia Trenchi ($16.95, White Star Publishers, 2016)

1 glass of milk (about 3.4 oz) 1 vanilla bean, chopped 1 egg yolk 1 Tbsp of brown sugar

1K lb skinless, boneless chicken breast, cooked and shredded

4 Tbsp of gluten-free puffed rice cereal 0.7 oz of milk chocolate, broken into pieces

1. Boil milk with chopped-up vanilla bean. You can do it directly in the microwave for about 40 seconds at 700 watts. Strain milk and set aside to cool. Discard vanilla bean.

2. Beat egg yolk with sugar. Pour strained milk, beaten yolk, and puffed rice in a mug.

Cover with chocolate pieces.

3. Cook in microwave for about 1 minute. Wait an additional minute and serve.

Add onion and garlic and sauté for 5 minutes, stirring frequently. Add tomatoes, along with chili powder, cinnamon, coriander, anise seeds, and ground cloves, and sauté with onion-garlic mixture for 2 minutes. Transfer mixture to blender.

3. Soak raisins in boiling water to soften for 10 minutes. Drain raisins. Add drained raisins, molasses, lime juice, torn tortillas, and broth to blender.

Blend until smooth.

4. Transfer blended sauce back to sauté pan set over medium-low heat. Add chocolate and simmer over low heat, stirring frequently, until chocolate melts and sauce reduces, about 20 minutes.

Per serving: 328 Calories, 9 g Protein, 40 g Carbohydrates, 1 g Fiber, 14 g Total fat (6 g sat, 6 g mono, 1 g poly), 82 mg Sodium, ★★★★ Vitamin B2 (riboflavin), B12, ★★★ Biotin, Choline, Iodine, Phosphorus, ★★ Vitamin A, B1 (thiamine), Calcium, Copper, Pantothenic acid, Selenium, ★ Vitamin B3 (niacin), Iron, Magnesium, Manganese, Zinc

5. Season to taste with salt and pepper. Add

Chocolate Chili Popcorn

*If you can’t find anise seeds or ground anise, omit from the recipe.

From Healing Superfoods for Anti-Aging by Karen Ansel, MS, RDN, CDN ($19.95, Hearst Books, 2017)

In a large zip-top bag, combine 4 cups air-popped or lowfat microwave popcorn with 1 teaspoon unsweetened cocoa powder and 1 large pinch chili powder. Shake well to coat.

5 min

prep time serves 1

cooked and shredded chicken to sauce and warm through over low heat. Serve over brown rice.

Per serving: 347 Calories, 31 g Protein, 26 g Carbohydrates, 3 g Fiber, 13 g Total fat (4 g sat, 6 g mono, 2 g poly), 176 mg Sodium, ★★★★★ Vitamin B3 (niacin), B6, ★★★★ Phosphorus, Selenium, ★★ Vitamin B12, Copper, Magnesium, Manganese, Pantothenic acid, Zinc, ★ Vitamin B1 (thiamine), B2 (riboflavin), Vitamin C, E, Biotin, Iron, Potassium

Per serving: 131 Calories, 5 g Protein, 26 g Carbohydrates, 5 g Fiber, 2 g Total fat (1 g poly), 18 mg Sodium, ★★ Manganese, ★ Copper, Magnesium, Phosphorus, Zinc

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Green Mountain Gringo Salsa Celebrate Cinco de Mayo with the freshest-tasting salsa around!

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Luvo Frozen Entrées Luvo frozen entrées feature natural, nutritious ingredients and chef-inspired recipes you’ll love, steam-cooked in a paper pouch. All are made with a food lover’s dedication to freshness, variety and flavor — without artificial ingredients or trans fat, using meats raised without antibiotics or hormones. Eating is believing.

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BY CAMERON HENDRIX

omegas

for babies and moms these fatty acids are vital for a baby’s brain

Eating well before, during, and after pregnancy is crucial for Mom’s and Baby’s health. Most essential nutrients can be obtained by eating a balanced diet rich in fruit and vegetables, whole grains, and lean protein sources— particularly those that offer significant amounts of omega-3 fatty acids.

But two 2017 studies found that pregnant women in this country are generally not eating well enough. One study specifically looked at omega-3 intake and found that the vast majority of participants were falling short of adequate levels.

“Unlike many other pregnancy and birth risk factors, diet is something we can improve,” said researcher Lisa Bodnar, PhD, of the University of Pittsburgh School of Public Health. She examined reports on eating habits from more than 7,500 women during the three months surrounding conception. A lack of awareness of healthy eating appeared to be the biggest factor in their poor diets.

Health Assurance

For a pregnant mother-to-be, a healthy diet can lower the risk of obesity, pre-eclampsia, fetal growth restriction, and preterm birth. Omega-3 fatty acids are critical for the health of the developing baby as well as the mother.

Fatty, coldwater fish such as salmon, sardines, and mackerel are excellent sources of omega 3s, while flaxseeds and walnuts are among the many good plant sources. Omega-3 supplements come in many forms, with options designed specifically for pregnant women.

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Post-birth Nutrition In her book Life After Baby, Victoria Dolby Toews identifies several superfoods for new moms, including chia seeds, which provide protein, fiber, and a vegetarian source of omega 3s. Cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts; wild salmon; flaxseeds; green foods such as algae, barley grass, and wheat grass; live-culture yogurt; mushrooms; and sweet potatoes are also high on Toews’s list.

SOURCE Life After Baby

by Victoria Dolby Toews ($18.95, Basic Health, 2012)

Brain Boosters

DHA and EPA are the primary omega 3s in fish and fish oil. They are particularly important for the developing brain. A 2016 study in the American Journal of Clinical Nutrition showed that DHA supplementation during pregnancy led to improved attention among the children at age 5. The women received 400 milligrams of DHA or a placebo from mid-pregnancy until delivery.

A recent study from Oxford University determined that omega 3s had a positive effect on a child’s ability to concentrate and to learn. “Higher levels of omega 3 in the blood, and DHA in particular, were associated with better reading and memory,” said researcher Paul Montgomery, PhD. He added that parents and teachers reported fewer behavioral problems among children with higher levels of omega 3s.

Most healthcare practitioners also recommend a multivitamin/mineral supplement for expectant mothers. For more on that, see Nutrition Plus on page 2 of this issue. ●

SELECTED SOURCES Better Food for Pregnancy by Daina Kalnins, RD, and Joanne Saab, RD ($19.95, Robert Rose, 2006) • “Omega-3 Fatty Acid Intake of Pregnant Women and Women of Childbearing Age in the United States” by T.M. Nordgren et al., Nutrients, 2/17 • “Omega 3 Strongly Linked to Behavior, Learning in Children” by Traci Pedersen, https://PsychCentral.com, 9/14/13 • “Prenatal Supplementation with DHA Improves Attention at 5 y of Age” by U. Ramakrishnan et al., Am J Clin Nutr, 10/16 • “Racial or Ethnic and Socioeconomic Inequalities in Adherence to National Dietary Guidance in Large Cohort of US Pregnant Women” by L.M. Bodnar et al., Journal of the Academy of Nutrition and Dietetics, 3/17 • “Why Fish Intake by Pregnant Women Improves the Growth of a Child’s Brain,” Tohoku University, 1/14/16

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TENDING YOUR TERRAIN:

Using Food to Slow the Aging Process If you’ve found the fountain of youth, or the magic bullet to cure each disease after it’s appeared, then read no further. For anyone who wants to reduce their risk of disease and take a more proactive approach to minimizing the effects of aging, the key lies in the terrain or the internal environment of the body. By optimizing digestive function and feeding your body nutrient-dense foods that support brain, bone and heart health, you can minimize the effects of oxidative stress and inflammation. In turn, this not only slows the aging process, but also lowers the risk of developing agerelated diseases like osteoporosis, heart disease, cancer and Alzheimer’s. Before reaching for the latest and greatest anti-aging supplement, make sure you have the following steps covered!

STEP 1: Digest with Success — Eating the best foods in the world won’t have much benefit if you can’t digest what you eat. Decreased HCl (stomach acid) production occurs normally with aging. This is compounded if one is stressed while eating or taking any medications that suppress stomach acid production. The human body needs HCl to break down protein in foods and to help absorb B vitamins like B12 and minerals like Calcium. Decreased HCl can lead to decreased breakdown of food, as well as decreased gut diverse flora, which help keep things moving. Good flora in the digestive tract is essential for production of Vitamin K (which is needed for bone and cardiovascular health), as well as prevention of cancer.

To support healthy digestion, make sure to start with the basics: • Smell your food and take a deep breath before 16

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taking your first bite. This will help stimulate receptors that support the release of HCl and put your body in a parasympathetic state to aid in digestion.

•C hew your food thoroughly. This helps break food into tinier pieces that become easier to digest as the salivary enzymes begin the breakdown of food.

•A void drinking large amounts of water with your meals, as this can dilute stomach acid. An occasional sip of tea or water is okay, but if you chew your food thoroughly, you may find you need fewer fluids during your meal.

You can also talk with your provider about whether supplementing with probiotics or digestive enzymes is right for you. Probiotic can help restore gut flora.

STEP 2: Eat To Live — By shifting away from a diet high in processed foods, artificial flavorings and colorings, and toward anti-inflammatory whole foods, you can help reduce inflammation. This reduces the risk of developing more serious chronic diseases. Before focusing too much effort on what you shouldn’t eat, start first by adding foods rich in key nutrients and minerals.

Incorporate two to three of these foods to support nutrient rich foods.

• Healthy fats and protein: Foods rich in omega-3 fatty acids and protein will help protect against dementia and Alzheimer’s. This helps by decreasing inflammation, supporting healthy cell membranes, and maintaining muscle mass. Additionally, they help stabilize blood sugar which supports adrenal health and resiliency. Aim to include at least three

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

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servings of one or more of the following each day: Extra virgin olive oil, nuts, seeds (flax, sunflower, sesame and pumpkin) and cold-water fish like salmon and sardines.

•B vitamins: Eating foods that are rich in B vitamins will also help support cognitive function and blood pressure, as well as maintain healthy Homocysteine levels and prevent heart disease. These include sustainably-raised meats and leafy greens (spinach, kale, broccoli sprouts, etc.)

• Magnesium: Not enough can be said about the importance of this mineral. It supports healthy blood pressure, bone health, glucose regulation, restful sleep, brain health and pain reduction.

Food-based sources include leafy greens, unrefined grains, and legumes like lentils and peas, beans and nuts.

•V itamin D3: Maintaining a healthy vitamin D level is essential in helping to prevent cancer and autoimmune disease and maintain bone density and immune function. While there are some foods that contain vitamin D2 (mushrooms and yeasts), most people need some form of supplementation in addition to regular sun exposure for the active form of D3. Make sure to discuss having your vitamin D levels tested with your medical provider so they can guide you to the appropriate dose of D3.

potatoes. Pumpkin provides astaxanthins, beta carotenes and proanthocyanidins. The trace mineral selenium packs a powerful punch by supporting healthy thyroid function and lowering thyroid antibodies, as well as providing powerful immune and antioxidant support for your body. The most potent source is Brazil nuts — a small handful of nuts can provide a therapeutic dose. Now that’s a super food!

by Crystalin Montgomery, ND, Lac Be Well Clinic, St. Paul, MN www.bewellnaturalmedicine.com

Lunds & Byerlys are committed to offering you a wide variety of responsibly sourced wild-caught and farm-raised seafood through partnerships with thirdparty organizations that ensure fisheries are utilizing sustainable practices that preserve and improve our oceans’ ecosystem.

•K 2, Magnesium and Minerals: Bone-building mineral support can be obtained by eating foods rich in calcium and other trace minerals, such as K2 and magnesium. These include cooked red and white beans, cooked leafy greens, tahini/ground sesame seeds, sardines and dried figs.

•S elenium and antioxidants: Antioxidants help reduce the effects of oxidative stress on the body, help protect small blood vessels in the eyes and kidneys, and reduce the risk of cancer. Antioxidant-dense foods include dark berries (blueberries, raspberries, blackberries, etc.), pomegranates, carrots and sweet MAY 2017

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[ living well ]

BY EVA MILOTTE

breast cancer prevention reduce your risk

Although heredity plays a role in whether a woman gets breast cancer, lifestyle is a contributing factor as well. Eating a healthy diet is one step to take in the fight against this disease.

Strong evidence indicates that consuming a diet rich in a variety of fruit, vegetables, whole grains, and beans can help lower the risk for many cancers. Research also shows that those who consume a lot of olive oil have lower odds of developing breast cancer.

There’s active and ongoing research on the foods that can help fight cancer. Consider including more of the following in your diet: • Apples • Blueberries • Broccoli and other cruciferous vegetables • Cranberries • Dark green, leafy vegetables • Garlic

• Grapefruit • Legumes (beans, peas, and lentils) • Onions • Tomatoes • Walnuts • Whole grains

Cancer-fighting foods naturally make for flavorful and healthy dishes!

SELECTED SOURCES “AICR’s Foods That Fight Cancer,” American Institute for Cancer Research, www.aicr.org, 2016 • “Olive Oil Intake Is Inversely Related to Cancer Prevalence”

by T. Psaltopoulou et al., Lipids Health Dis, 7/30/11

18 M A Y

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Black Lentil and Salsa Verde Salad From Alkaline Cleanse by Natasha Corrett ($24.95, Sterling Epicure, 2015)

K c dried Puy lentils 1 tsp rice wine vinegar 3 Tbsp chopped sorrel leaves* M c mint leaves M c cilantro N c olive oil Finely grated zest and juice of 1 lime

45 min prep time serves 4

1K c cherry tomatoes, chopped Sesame oil, for grilling 2 c chopped asparagus Himalayan pink salt FOR THE MINT YOGURT (OPTIONAL) K c coconut milk yogurt M c mint leaves N tsp smoked paprika

1. Cook lentils according to package instructions. When cooked, stir in vinegar and set aside.

2. Next, make Salsa Verde: Put sorrel leaves, mint, cilantro, oil, and lime juice into a food processor or blender. Pulse until you get a chunky texture. Alternatively, chop and combine them by hand.

3. Transfer Salsa Verde to a bowl and stir in chopped tomatoes. Add a splash of sesame oil to a grill pan over high heat and grill asparagus on each side until soft and striped with lovely dark charcoal lines.

4. Put lentils on a serving plate and season with salt. Then, pile Salsa Verde and tomato mixture along with asparagus on top, with a final garnish of lime zest. If you’d like to serve this salad with Mint Yogurt, simply mix all Mint Yogurt ingredients together in a separate bowl and serve alongside. *Sorrel is a perennial herb with a slightly sour taste.

Kitchen Note: If you’re pressed for time, you can buy precooked lentils, but you might need slightly less than the amount called for in the recipe.

Per serving: 361 Calories, 17 g Protein, 36 g Carbohydrates, 13 g Fiber, 19 g Total fat (3 g sat, 10 g mono, 2 g poly), 117 mg Sodium, ★★★★ Vitamin K, Calcium, Iron, ★★ Vitamin A, C, Copper, ★ Vitamin B1 (thiamine), B2 (riboflavin), B6, Biotin, Folate, Manganese, Molybdenum, Phosphorus © 2015 LISA LINDER

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DROP PAG

Radicchio, Spinach, and Grapefruit Salad From Soup Nights by Betty Rosbottom ($35, Rizzoli, 2016)

CRUSHED FENNEL SEED DRESSING 5 Tbsp red wine vinegar 1 tsp fennel seeds, crushed Kosher salt Freshly ground black pepper 1K c olive oil SALAD 2 red or white grapefruit 1 large head (about 10 oz) radicchio, torn into bite-size pieces 8 oz baby spinach leaves K c Kalamata olives, pitted

40 min prep time

1. Make the dressing: In a nonreactive salad bowl, combine vinegar, fennel seeds, K teaspoon salt, and several grinds of pepper. Whisk well to blend and then gradually whisk in oil.

2. For the salad, trim a slice from the top and bottom of a grapefruit. Then, stand grapefruit upright on a work surface and, with a sharp knife (starting at top and bringing knife all the way down to bottom), cut off all skin and white pith beneath. Repeat with remaining grapefruit. Slice segments from grapefruits, cutting between membranes.

3. Add grapefruit segments to bowl with dressing and toss to coat well; let stand at least 15 minutes or up to one hour so that juices from grapefruit meld with dressing. (The salad can be prepared to this stage one hour ahead; leave at room temperature.)

4. Add radicchio, spinach, and olives to salad bowl and toss to mix. Taste and add more salt and pepper if needed. Mound on a salad plate.

Per serving: 242 Calories, 2 g Protein, 15 g Carbohydrates, 3 g Fiber, 21 g Total fat (3 g sat, 15 g mono, 3 g poly), 278 mg Sodium, ★★★★★ Vitamin C, K, ★★ Copper, ★ Vitamin A

serves 6

© HARRY ZERNIKE

20 M A Y

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ROP PAGE Black Bean Soup With Lime-Pickled Red Onions

© HARRY ZERNIKE

From Soup Nights by Betty Rosbottom ($35, Rizzoli, 2016)

SOUP 3 Tbsp olive oil 2 c chopped onion O c diced celery 2K tsp finely chopped garlic 2K tsp ground cumin

80 min prep time serves 6

1N tsp oregano W tsp chipotle chili powder plus more for a spicier taste Kosher salt 4 (15 oz) cans black beans, rinsed well and drained 5 c low-sodium chicken broth or stock (can use vegetable stock as well), plus more if needed 2 cinnamon sticks, broken in half LIME-PICKLED RED ONIONS AND AVOCADO GARNISH 1 large red onion N c lime juice Kosher salt K tsp sugar 1 Tbsp chopped cilantro, plus 2 tsp more for garnish 2 ripe avocados, cut into K-inch cubes

1. In a large, heavy pot over medium heat, heat oil until hot. Add onion and celery and cook, stirring often, for 4 minutes. Add garlic and stir 1 minute more. Stir in cumin, oregano, W teaspoon chipotle chili powder, and K teaspoon salt. Stir 1 minute more. Add black beans, chicken broth or vegetable stock, and cinnamon sticks.

2. Bring mixture to a simmer. Reduce heat to low, and simmer until soup has reduced by about a third (to about 8 cups) and has thickened, 40 to 45 minutes.

Season soup with salt to taste, and with V teaspoon chipotle chili powder if you’d like more heat. Remove and discard cinnamon sticks. (Soup can be prepared one day ahead. If preparing ahead, cook to this stage; cool, cover, and refrigerate. Reheat over medium heat, stirring often.

If soup is too thick, thin with more broth.)

3. For the Lime-Pickled Red Onions, peel and then halve onion through root end. Cut each half crosswise into very thin slices to yield 1K cups. Transfer onions to a medium nonreactive bowl and toss well with lime juice, salt, sugar, and 1 tablespoon cilantro. Marinate onions for 30 minutes; they will still be crisp. (Onions can be prepared 2 hours ahead. Keep covered and refrigerated. Bring to room temperature 30 minutes before using.)

4. Ladle soup into bowls. Garnish each serving with pickled onions (spooning a little of the marinating liquids along with them), diced avocado, and a sprinkle of cilantro. Pass extra onions in a bowl.

Per serving: 598 Calories, 28 g Protein, 83 g Carbohydrates, 20 g Fiber, 20 g Total fat (3 g sat, 12 g mono, 2 g poly), 123 mg Sodium, ★★★★★ Vitamin B1 (thiamine), Folate, Copper, Iron, Manganese, Potassium, ★★★★ Vitamin B3 (niacin), Magnesium, Phosphorus, ★★ Vitamin B6, C, Calcium, ★ Vitamin B2 (riboflavin), E, Pantothenic acid, Zinc

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[ meals in minutes ]

BY EVA MILOTTE

salads for spring make a healthy meal—fast!

Whether you enjoy salads for lunch or dinner, remember this: They’re not just about lettuce, croutons, and cucumbers.

These inventive salads are full of flavorful and healthy ingredients. Some of them don’t even have lettuce!

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

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

Springtime Asparagus–White Bean Salad

Steamed asparagus

Cannellini beans

Cherry tomatoes

*Drizzle with balsamic vinaigrette.

Sliced red onion

Mediterranean Mix

Sliced tomato

Sliced red bell pepper

*Drizzle with yogurt-dill dressing.

Chickpeas

Chopped mint

Arugula with Walnuts and Gorgonzola

Arugula

Toasted walnuts

Sliced pear

Sautéed shrimp

Sliced avocado

Soft-boiled egg

Quinoa

Shredded carrots

Crumbled Gorgonzola cheese

*Top with low-fat ranch dressing.

Diced tomato

Quinoa-Kale Salad with Almonds and Goat Cheese

Sliced baby kale

Crumbled feta cheese

*Drizzle with Dijon vinaigrette.

Shrimp and Avocado with Corn and Tomato

Romaine lettuce

Cubed fresh mozzarella

Corn

*Top with sherry vinegar and extra-virgin olive oil.

Sliced almonds

Goat cheese M A Y 2 0 1 7 23

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Homefree Gluten-Free Mini Cookies Homefree wants everyone to be able to join in when treats are served. Homefree treats are always certified gluten-free, and are always free from peanuts, tree nuts, eggs, dairy and wheat. They are also certified vegan (by Vegan Action) and Kosher Pareve. You and your family will love these mini cookies; and you can feel great that they are full of good things, with no cholesterol, trans fat or anything artificial.

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Kind Bars & Bites KIND snacks are made from delicious, wholesome ingredients, are gluten-free and are made from non-genetically engineered ingredients. KIND’s newest innovations, KIND BREAKFAST, are soft baked bars with a crispy outside, providing sustained energy from whole grains.

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BY LYNN TRYBA

your gluten free guide 26  M A Y

what you need to know about celiac disease

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Many people mistakenly think of celiac disease as a digestive disorder because of the gastrointestinal problems it can cause.

But in reality, it is an autoimmune disease that causes birth, surgery, or extreme emotional stress. the body to attack the lining of the small intestine US military populations are showing a higherwhenever gluten (a protein found in wheat, barley, than-average increase in celiac disease diagnoses. and rye) is consumed.

The small intestine becomes so inflamed and damaged that it can’t properly absorb nutrients into the If you think you have celiac disease, ask your doctor bloodstream. This malnourishment can lead to health for a blood test. Keep consuming foods containproblems including osteoporosis, thyroid disease, ing gluten before the test so that the results don’t and anemia. come back as normal. If your blood test is positive, a According to the Center for Celiac Research, one small-bowel biopsy will confirm the diagnosis. out of every 133 people in the US has celiac disease— most of whom are undiagnosed. A correct diagnosis can take time, in part because the disease There’s no known cure for celiac disease, but it mimics other conditions such as irritable can be managed by following a gluten-free bowel syndrome, diverticulitis, thyroid diet. Some people with celiac disease disease, and colitis. Symptoms inmay also be lactose intolerant, so clude diarrhea and/or constipation, avoiding cow’s milk can reduce abdominal pain, bloating, gas, symptom flare-ups. irritability, depression, anxiety, Research shows that people fatigue, joint pain, mouth sores, with celiac disease have fewer itchy skin, and tingling in the beneficial bacteria—such as feet and legs. In children, it also bifidobacteria and lactobacilli— Enjoy cereals made from amaranth, causes failure to thrive. in their intestines than control

Getting a diagnosis

Taking charge through diet

Going Gluten Free?

Assessing risk

buckwheat, corn, gluten-free oats, millet, rice, or soy.

The genes responsible for celiac disease are present in about 40 percent of all North Americans—and roughly 30 percent of people with European ancestry—yet 95 percent of those with the predisposing genes will never manifest the disease, reports The New York Times.

Most at risk are those with a family history of celiac disease, and those with Down syndrome, Type 1 diabetes, endocrine disorders (like thyroid and Addison’s diseases), fertility issues, or other autoimmune disorders including lupus and rheumatoid arthritis.

The disease can manifest at any time—from childhood to old age—and sometimes becomes active for the first time after a viral infection, pregnancy, child-

groups. It appears that a glutenfree diet may result in a further reduction of beneficial gut flora, so consider taking probiotics.

Non-celiac gluten sensitivity People with non-celiac gluten sensitivity (NCGS) often have many of the same symptoms as those with celiac disease, but they do not test positive for the disease or for a wheat allergy. They also do not suffer damage to the small intestine. If you think you may have NCGS, keep eating a normal diet and schedule an appointment with your healthcare practitioner for testing. A UK study found that for every 100 patients complaining of problems with gluten, 10 will be diagnosed with celiac, and the remainder will have NCGS. ●

SELECTED SOURCES “Celiac Disease Insights: Clues to Solving Autoimmunity” by Alessio Fasano, Scientific American, 7/27/09 • “Effects of a Gluten-free Diet on Gut Microbiota and Immune Function . . .” by G. DePalma et al., Br J Nutr, 5/18/09 • “Gluten Sensitivity,” Celiac Disease Foundation, http:// celiac.org • “Imbalances in Faecal and Duodenal Bifidobacterium Species Composition in Active and Non-active Coeliac Disease” by M.C. Collado et al., BMC Microbiol, 12/22/08 • “The Incidence and Risk of Celiac Disease in a Healthy US Adult Population” by M.S. Riddle et al., Am J Gastroenterol, 8/12 • “Understanding and Managing Non-celiac Gluten Sensitivity,” United European Gastroenterology • “Who Has the Guts for Gluten?” by Moises Velasquez-Manoff, www.NYTimes.com, 2/23/13

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[ quick tips ] Skin care

BY TASTE FOR LIFE STAFF

skin-friendly foods beauty from the inside out

We all want to put our best face forward, but sometimes our skin has other plans. The good news is we don’t have to rely on harsh prescriptions to keep our skin looking its best. We know that our food choices impact our health, but what we eat can also help boost our appearance—beauty is more than skin deep, after all. Here are some common skin ailments and foods that can help prevent and treat them, naturally.

Superfoods for skin Not all foods are created equal. Superfoods, so called because they’re packed with nutrients, can enhance the skin-healing powers of everyday recipes. Consider adding these beauty-boosting ingredients to your next meal: avocado, blueberries, chia seeds, flaxseeds, oats, and salmon.

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ROP TOGETHER

Acne Acne, usually a combination of pimples, blackheads, and whiteheads, is the most common skin complaint in the US, affecting up to 80 percent of men and women sometime between adolescence and middle age. Acne can be caused by genetics, hormonal imbalances, medications, and stress, among other things.

To keep acne at bay, eat a high-fiber diet including lots of raw fruit and vegetables, drink enough water to stay hydrated, and limit alcohol, caffeine, processed foods, and sugar.

Seek out foods rich in zinc, a natural antibacterial, such as nuts, shellfish, and seeds.

Psoriasis More than six million Americans suffer from symptoms of psoriasis, a chronic skin disease that can result in the formation of scaly patches on arms, ears, elbows, knees, legs, and the back. Psoriasis can be caused by anything from stress to viruses, and even sunburn.

To prevent flare-ups, eat a diet rich in fruit, vegetables, and whole grains. Omega-3 fatty acids—found in fish, flaxseeds, and walnuts— may interfere with the inflammatory response that causes psoriasis lesions to swell.

Dry Skin A proper balance of oil and moisture in the skin keeps it looking healthy and youthful.

When this balance is off, the moisture in the top layer of skin cells can evaporate, leading to dryness.

A balanced diet rich in fruit, vegetables, nuts, seeds, and whole grains is key to keeping skin hydrated. Yellow and orange vegetables are especially helpful, as they are packed with beta carotene, which strengthens and protects skin. Foods high in sulphur such as asparagus, eggs, garlic, and onions are great for keeping skin smooth. Avoid alcohol and caffeine, which can act as diuretics and cause the body to lose fluid. ● SELECTED SOURCES “23 Foods That Are Good for Your Skin” by Laura Jeffers, https://health.ClevelandClinic.org, 12/1/15 • Natural Beauty ($25, Dorling Kindersley, 2015) • Prescription for Nutritional Healing by Phyllis A. Balch, CNC ($29.95, Avery, 2006)

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[ healthy pick ] Fruit

strawberries Did You Know?

Strawberries, despite their name, are not berries.

The red flesh produced by the plant is a false fruit. It is the straw-colored “seeds” that are the fruiting part of the plant, and each one contains a real seed inside it.

Although all strawberries are packed with vitamin C and other nutrients, one study found that organically grown strawberries are more flavorful and contain higher concentrations of micronutrients than conventionally grown ones.

SELECTED SOURCES “Basic Report 09316, Strawberries, Raw,” National Nutrient Database for Standard Reference, http://ndb.nal.usda.gov, 5/16 • The Food Encyclopedia by Jacques L. Rolland and Carol Sherman ($49.95, Robert Rose, 2006) • “Fruit and Soil Quality of Organic and Conventional Strawberry Agroecosystems” by J.P. Reganold et al., PLoS One, 9/1/10

30 M A Y

Nutrition Facts Serving Size 1 cup, raw, whole

Amount Per Serving

Calories

46

Protein

1g

Fat

0.4 g

Carbohydrates

11 g

Fiber

3g

NUTRIENTS: Vitamins A, C, folate, calcium, magnesium, and phosphorus

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Smoked Salmon Salad Bowl

[ market gourmet ]

From Breakfast Bowls by Caroline Griffiths ($19.95, Smith Street Books, 2017)

CROSTINI

Recipe

1 garlic clove, cut in half 8 K-inch slices baguette 1 Tbsp olive oil HERB LABNEH 4K oz / K c labneh (see sidebar) or crème fraîche 2 Tbsp chopped herbs (such as parsley, tarragon, and chives) Salt and black pepper SALAD 1 ripe pear (skin on), finely sliced 1–2 lemons, cut into wedges 1 fennel bulb, fronds reserved, bulb finely sliced 4 baby radishes, finely sliced Extra-virgin olive oil, to drizzle 7 oz thinly sliced smoked salmon 1 lime, segmented

1. To make crostini, preheat oven to 350°.

2. Rub cut sides of garlic lightly over bread slices. Brush bread all over with oil and place on a baking tray. Bake for 15–20 minutes, turning after 10 minutes, until lightly golden and crisp.

3. For herb labneh, combine labneh or crème fraîche and herbs in a small bowl. Season lightly with salt and pepper. Set aside.

30 min prep time

+ 6 hour strain time for labneh serves 4

© BLM PHOTOGRAPHY

How to Make Labneh The following recipe makes approximately 1 cup of labneh.

• Line a sieve with a double thickness of clean muslin (cheesecloth) and place over a bowl.

• Place 1 pound, 5 ounces of plain natural or Greek-style yogurt in the lined sieve.

• Bring cheesecloth up and around yogurt to enclose it. Twist the cloth at the top or tie with string.

• Cover with plastic wrap and place in the refrigerator to strain for at least 6–8 hours or overnight. (The longer you strain it, the thicker it will become. You’ll lose about 50 percent of the volume if you strain overnight.)

• Tip the labneh from the strainer into a bowl.

• Reserve the whey left over in the straining bowl for another use (smoothies or salad dressings, for example; or give to your pets who will love it as a treat), or discard.

• Store labneh in an airtight container in the fridge for up to 4 days.

4. Place pear in a large bowl and toss with a squeeze of lemon juice to prevent pear from discoloring. Add fennel and radish, squeeze over more lemon juice and add a glug of oil.

Season with a little salt and pepper. Toss gently to combine.

5. Serve salad in four large, wide bowls and top with smoked salmon, lime segments, a dollop or two of herb labneh, and crostini.

Scatter with reserved fennel fronds.

Kitchen Note: This is a lovely light breakfast dish that also makes for an elegant brunch.

The crisp salad adds freshness and tang alongside luxurious smoked salmon and the irresistible crunch of the crostini. To make this recipe gluten free, omit the crostini.

Per serving: 375 Calories, 23 g Protein, 21 g Carbohydrates, 6 g Fiber, 24 g Total fat (8 g sat, 12 g mono, 1 g poly), 581 mg Sodium, ★★★★ Vitamin B3 (niacin), C, ★★ Vitamin K, ★ Vitamin A, B2 (riboflavin), Calcium, Copper, Iron, Potassium

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Justin’s Nut Butters All of Justin’s Nut Butters are made in small batches to preserve premium quality standards and fresh taste. They only use the highest-quality natural and organic ingredients that are sustainably harvested and found as locally as possible. Justin’s is an excellent community and global citizen and will only do business with those who pledge to do the same. The company’s main goal is to produce and promote fresh nut butters that will always be simple, delicious and nutritious.

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