Lunds May 21

treats

Mexican cuisine Stress-busting strategies

COMPLIMENTARY

MAY 2021

SM_0521_317_01 2.indd 1

Edition of Taste for Life

®

Coconut oil for beauty

3/16/21 4:43 PM

iron

[ nutrition plus ] Mineral

A trace mineral found in many parts of the body, iron is responsible for a number of vital functions. Perhaps the most important is oxygenation of red blood cells. Iron derived from animal protein (heme iron) is better absorbed by the body than iron from plant sources (non-heme).

Iron deficiency, sometimes called anemia, can cause fatigue and decrease immune function. In the US, young children, teenage girls, and women in their childbearing years are more likely than other groups to suffer from iron deficiency.

Because iron is stored in the body, it is important not to take in too much.

Iron overload can cause nausea and constipation and, in severe cases, other symptoms such as rapid heartbeat and confusion. ● SELECTED SOURCES “Dietary supplement fact sheet: Iron,” Office of Dietary Supplements, National Institutes of Health, https://ods.od.nih.gov, 2/28/20 • Prescription for Nutritional Healing by Phyllis A. Balch, CNC ($12.95, Penguin Group/Avery, 2010)

Food Sources

Recommended Dietary Allowance LIFE STAGE

AGE

MALES (MG/DAY)

FEMALES (MG/DAY)

Children

1–3

7

7

Children

4–8

10

10

Children

9–13

8

8

Adolescents

14–18

11

15

Adults

19–50

8

18

Adults

51 and older

8

8

(For recommendations for infants and pregnant and/or breastfeeding women, go to http://lpi.oregonstate.edu/infocenter/ minerals/iron.)

FOOD

SERVING SIZE

IRON (MG)

¾ cup

18

Oatmeal, instant, fortified

1 packet

11

Soybeans, mature, boiled

1 cup

6.6

¼ block (½ cup)

6.22

1 cup

5.2

Lentils

½ cup, cooked

3.3

Oysters

6 medium

5 (heme iron)

½ cup

3.2

Beef

3 oz, cooked

2.2 (heme iron)

Chicken, dark meat

3 oz, cooked

1.1 (heme iron)

Ready-to-eat cereal, 100% iron fortified

Tofu, firm Kidney beans, mature, boiled

Spinach, fresh, boiled

2 M A Y

2021

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4/1/21 12:21 PM

© LAUREN KELP AND CONSTANCE MARIENA

[ may contents ]

18 22

14 healthy living

recipes you’ll love

6 health front

5 market gourmet

Diet and exercise • The power of parsley Try cocoa for stress • More

18 in focus Is going gluten free right for you?

20 quick tips Warm weather is here—protect your skin.

Strawberry Shortcakes.

12 spice it up Time for tacos!

26 let’s get cooking Learn to make your own salad dressings.

22 stress and anxiety busters Effective strategies for keeping stress at bay.

28 natural beauty Nourish your hair and skin with coconut oil.

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

M A Y 2 0 2 1 3

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4/9/21 9:43 AM

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com CONTRIBUTING EDITORS

Featured Nourish Recipes

Lisa Fabian, Rich Wallace ASSISTANT EDITOR

Found on page 17

Kelli Ann Wilson

• DRAGON FRUIT MARGARITA MOCKTAIL

ART DIRECTOR

• BLACKENED SALMON WITH CORN SALSA & LIME CILANTRO RICE

Michelle Knapp CUSTOM GRAPHICS MANAGER

Donna Sweeney BUSINESS DEVELOPMENT DIRECTOR

Amy Pierce CUSTOMER SERVICE

800-677-8847 customerservice@tasteforlife.com

Grilled Pineapple Salsa

CLIENT SERVICES DIRECTOR – RETAIL

This sweet and spicy grilled pineapple salsa goes perfectly with salty, crunchy chips for dipping. Delicious served with fish or chicken, too!

INGREDIENTS: 1 pineapple, peeled. cored and sliced 2 Tbsps avocado oil 1 red onion, diced 2 jalapeño peppers, finely diced (remove seeds and ribs for a less spicy salsa)

2 limes, juice and zest K cup cilantro, chopped Salt, to taste

Ashley Dunk (x190) WESTERN BRAND PROMOTIONS DIRECTOR

Shannon Dunn-Delgado, 415-382-1665 GROUP BRAND PROMOTIONS DIRECTOR

Bob Mucci, 603-831-1868

15 min

EXECUTIVE DIRECTOR OF RETAIL SALES AND MARKETING

prep time

serves 8-10

Anna Johnston anna.johnston@tasteforlife.com

TO PREPARE: 1. H eat grill (or grill pan) over mediumhigh heat.

FOUNDER AND CHIEF EXECUTIVE OFFICER

T. James Connell CREATIVE AND SALES OFFICES

2. L ightly brush the pineapple slices with oil and grill for 2 minutes on each side.

3. D ice the pineapple and mix together with the rest of the ingredients. Serve with your favorite L&B chips.

Special Offer!

Judy Gagne (x128) CLIENT SERVICES DIRECTOR – ADVERTISING AND DIGITAL

149 Emerald Street, Suite O Keene, NH 03431 603-283-0034

Staff Pick!

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.

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

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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

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4/12/21 8:01 PM

Strawberry Shortcakes

[ market gourmet ]

From The Complete Summer Cookbook by America’s Test Kitchen ($32.99, America’s Test Kitchen, 2020)

2K lbs strawberries, hulled (8 c), divided

Recipe

1¾ hrs prep time serves

6–8

K c (3K oz) plus 3 Tbsp sugar, divided

2 c (10 oz) all-purpose flour

1 Tbsp baking powder K tsp table salt

8 Tbsp unsalted butter, cut into K-inch pieces and chilled

M c half-and-half

1 large egg plus 1 large egg white, lightly beaten

1 recipe Whipped Cream (recipe follows)

1. Crush 3 cups of the strawberries with a potato masher. Slice remaining berries and stir into crushed berries with 6 tablespoons of the sugar. Let sit at room temperature, stirring occasionally, until fruit begins to release its juices, about 30 minutes or up to 2 hours.

2. Meanwhile, adjust oven rack to lower-middle position and heat oven to 425°. Pulse flour, 3 tablespoons of the sugar, baking powder, and salt in a food processor until combined. Scatter butter pieces over top and pulse until mixture resembles coarse cornmeal, about 15 pulses. Transfer to a large bowl.

3. In a separate bowl, whisk half-and-half and egg (not egg white) together. Add half-and-half mixture to flour mixture and stir with rubber spatula until large clumps form. Turn mixture onto a lightly floured counter and knead lightly until dough comes together.

4. Using your fingertips, pat dough into a 9x6-inch rectangle about 1 inch thick.

Cut out 6 biscuits using floured 2O-inch biscuit cutter. Pat remaining dough into a 1-inch-thick piece and cut out 2 more biscuits. Place biscuits on a parchment-lined baking sheet, spaced 1 inch apart.

5. Brush tops of biscuits with egg white and sprinkle with remaining 2 tablespoons sugar. Bake biscuits until golden brown, 12 to 14 minutes. Let biscuits cool on baking sheet for about 10 minutes. (Biscuits can be stored at room temperature for up to 3 days or frozen for up to 1 month. To serve, refresh in a 350° oven for 3 to 5 minutes, or 7 to 10 minutes for frozen biscuits.)

6. Split each biscuit in half and place bottoms on individual serving plates. Spoon portion of fruit over each bottom. Top with dollop of whipped cream. Cap with biscuit tops and serve immediately.

Kitchen Note: This recipe will yield six biscuits, and scraps can be gathered and patted out to yield another biscuit or two; these, though, will not be as tender as the first.

Per serving (serves 8): 475 Calories, 7 g Protein, 56 g Carbohydrates, 4 g Fiber, 26 g Total fat (16 g sat), 356 mg Sodium, HHHHH Vitamin C, HHHH Phosphorus, HHH Folate, HH Vitamin A, B1 (thiamine), B2 (riboflavin), Calcium, H Vitamin B3 (niacin), Iron

Whipped Cream From The Complete Summer Cookbook by America’s Test Kitchen ($32.99, America’s Test Kitchen, 2020)

1 c heavy cream, chilled

1 Tbsp sugar

1 tsp vanilla extract

Pinch table salt

10 min

prep time makes about 2 cups

1. Using a stand mixer fitted with a whisk attachment, whip cream, sugar, vanilla, and salt on medium-low speed until foamy, about 1 minute.

2. Increase speed to high and whip until soft peaks form, 1 to 3 minutes. (Whipped cream can be refrigerated in a fine-mesh strainer set over a small bowl and covered with plastic wrap for up to 8 hours.)

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3/30/21 1:40 PM

[ health front ]

NEWS THAT’S GOOD FOR YOU

exercise, diet a winning combo A healthy diet and regular exercise can lead to optimal cardiometabolic health in later life, according to new research from the American Heart Association (AHA).

Researchers determined that adhering to exercise guidelines (at least 150 minutes of moderate or 75 minutes of vigorous physical activity per week) and following a recommended eating pattern (with plenty of fruits, vegetables, and other healthy foods) produced the best results. n Participants who followed the physical activity recommendations alone had 51 percent lower odds of metabolic syndrome. n Participants who adhered to the dietary guidelines alone had 33 percent lower odds. n Participants who followed both guidelines had 65 percent lower odds of developing metabolic syndrome.

According to the AHA, “Cardiometabolic health risk factors include the metabolic syndrome, a cluster of disorders such as excess fat around the waist, insulin resistance, and high blood pressure.

Presence of the metabolic syndrome may increase the risk of developing heart disease, stroke, and Type 2 diabetes.”

SOURCE “Exercise, healthy diet in midlife may prevent serious health conditions in senior years,” Journal of the American Heart Association, 3/31/21

Did you know?

A plant-based diet may lower overall stroke risk by up to 10 percent, according to a new study. The preferred diet is rich in foods such as leafy greens, whole grains, and beans, and lower in refined grains, potatoes, and added sugars.

SOURCE “Healthy plant-based diet associated with lower stroke risk,” Harvard T.H. Chan School of Public Health, 3/10/21

6 M A Y

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4/7/21 9:41 AM

get to know parsley The International Herb Association’s Herb of the Year for 2021 is parsley, a nutritional powerhouse and a great flavor enhancer.

Two types of parsley are common in the US. Curly-leaf parsley is frequently used as a garnish. Flat-leaf or Italian parsley has a more robust flavor and is more often used in cooking.

When eaten raw, parsley freshens the breath. In tea, it may boost circulation of the blood. Parsley also may help regulate blood pressure, clear bladder infections, and help prevent kidney stones.

It’s rich in vitamins A, C, and K while also providing potassium, manganese, and other minerals.

SELECTED SOURCES “Parsley, 2021 Herb of the Year,” Penn State Extension, 2/11/21 • “Parsley: Herb of the Year 2021,” International Herb Association, www.iherb.org

cocoa is a stress buster

Feeling anxious? A warm cup of cocoa might help.

Researchers found that blood vessels functioned better during times of mental stress when people drank a flavanol-rich cocoa drink.

Flavanols occur naturally in many plant foods.

Mental stress induces immediate increases in heart rate and blood pressure in healthy adults.

“Our findings are significant for everyday diet, given that the daily dosage administered could be achieved by consuming a variety of foods rich in flavanols—particularly apples, black grapes, blackberries, cherries, raspberries, pears, pulses, green tea, and unprocessed cocoa,” said researcher Catarina Rendeiro, PhD. SOURCE “Can drinking cocoa protect your heart when you’re stressed?,” University of Birmingham, 3/31/21

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4/7/21 9:41 AM

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Siete Tortilla Chips, Hot Sauce & Taco Shells The Siete family creates grain-free Mexican-American foods with Salud y Sabor — “health and flavor.” Siete’s grain-free tortilla chips and taco shells are made with simple ingredients like cassava flour and 100% avocado oil for gluten free and dairy free enjoyment. Their hot sauces really bring the flavor and are Whole 30 approved.

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Frontera Salsas, Marinades & Sauces Inspired by the spirited flavors of regional Mexican cuisines, Frontera will help you create a gourmet Mexican experience at home.

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3/31/21 7:35 PM

BY EVA MILOTTE

Mexican cuisine is a family favorite that can be both healthy and flavorful with recipes like these.

15 min

Mexican Bean Salad From Clodagh’s Weeknight Kitchen by Clodagh McKenna ($24.99, Kyle Books, 2021)

prep time + chill time serves 8

FOR THE LIME DRESSING

SALAD

5 fl oz olive oil

1 (14 oz) can black beans, drained and rinsed

3K fl oz red wine vinegar

Zest and juice of 4 limes 2 tsp chili flakes 3 Tbsp freshly chopped cilantro or flat-leaf parsley

Sea salt and freshly ground black pepper

1 (14 oz) can kidney beans, drained and rinsed 1 (14 oz) can cannellini beans, drained and rinsed 2 red bell peppers, cored, deseeded and diced 10K o z frozen sweetcorn kernels, thawed 1 red onion, diced

1. Start by making lime dressing. Place all dressing ingredients in a small bowl, season with salt and pepper, and whisk together.

2. Add beans, peppers, sweetcorn, and onion to a large mixing bowl. Pour over dressing, season to taste with salt and pepper and mix well. Serve cold.

Kitchen Note: This is such a fun salad, full of protein and bursting with fresh, spicy, and zingy flavors. Try it with mango, avocado, or cubes of grilled halloumi, or shredded iceberg lettuce for extra height.

Per serving: 711 Calories, 36 g Protein, 105 g Carbohydrates, 30 g Fiber, 19 g Total fat (3 g sat), 177 mg Sodium, HHHHH Vitamin B1 (thiamine), B6, C, Folate, Iron, Magnesium, Phosphorus, Potassium, HHHH Vitamin B2 (riboflavin), Zinc, HH Vitamin B3 (niacin), E, K, Calcium

12 M A Y

2021

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3/31/21 10:22 AM

Roasted Vegetable and Black Bean Tacos From The Heart Protection Kitchen by Tracy Severson, RD, and Sergio Fazio, MD, PhD, with Danielle Centoni ($24.99, Figure 1 Publishing, 2020)

1 (1-lb) delicata squash, unpeeled, or any other winter squash, peeled, seeded, and cut into K-inch cubes

2 Tbsp olive oil, divided

8 oz mushrooms, quartered

1 medium onion, thinly sliced

K tsp ground cumin

K tsp ground coriander

K tsp smoked paprika

K tsp black pepper, divided

N tsp salt

1 bunch kale, ribs removed and leaves coarsely chopped

3 Tbsp apple cider vinegar

2 cloves garlic, finely chopped

55 min prep time serves 4

Pinch of crushed red pepper flakes 1 (15 oz) can no-salt-added black beans, drained and rinsed

8 (6-inch) corn tortillas

5 Tbsp plus 1 tsp crumbled Cotija cheese

Lime wedges, to serve

1. Preheat oven to 400º.

2. In a bowl, combine squash and 1 tablespoon of the oil and toss. Transfer to a baking sheet and roast for 10 minutes. Add mushrooms, onion, cumin, coriander, smoked paprika, N tsp pepper, and salt. Toss to evenly coat. Roast for another 10 to 15 minutes, until vegetables are just tender.

3. Meanwhile, heat remaining tablespoon of oil in a medium skillet over medium heat. Add kale and cook, stirring occasionally, for 2 to 3 minutes, until it wilts. Pour in N cup water, cover, and cook for 6 to 8 minutes, until kale is tender.

Add vinegar, garlic, red pepper flakes, and the remaining N tsp pepper. Cook, uncovered, for 1 to 2 minutes, until garlic is fragrant. Remove from heat.

4. In a large microwave-safe bowl, microwave black beans on “high” until warm, about 1 minute. Add roasted vegetables to bowl and stir to combine.

5. Wrap tortillas in damp paper towels and heat in a microwave on “high” for 1 minute or until heated through.

6. To serve, top each tortilla with about L cup of vegetablebean mixture and 2 tablespoons of kale topping. Sprinkle each taco with 2 teaspoons Cotija cheese. Serve with lime wedges.

Kitchen Note: Everyone loves tacos, and when you pack them with vegetables like roasted mushrooms, sweet delicata squash, and grassy kale, you get a meal that’s bursting with both flavor and nutrition. Delicata has a thin striped skin that doesn’t need to be peeled, but if you use a different winter squash, like butternut, you’ll want to peel it first.

Per serving (2 tacos): 672 Calories, 33 g Protein, 112 g Carbohydrates, 25 g Fiber, 14 g Total fat (3 g sat), 341 mg Sodium, HHHHH Vitamin B1 (thiamine), B6, C, K, Folate, Magnesium, Phosphorus, Potassium, Zinc, HHHH Vitamin B2 (riboflavin), Iron, HHH Vitamin A, B3 (niacin), Calcium, H Vitamin B12, E

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continued from page 13

Fiber-full Chicken Tostadas From The Easy Diabetes Cookbook by Mary Ellen Phipps, RDN ($21.99, Page Street Publishing, 2021)

1 Tbsp chili powder

K Tbsp onion powder

1 Tbsp paprika

1 tsp garlic powder

1 tsp ground cumin

1 tsp dried oregano

N tsp black pepper

N tsp sea salt

2 Tbsp cooking oil of your choice

1 lb boneless, skinless chicken breast, cut into 1- to 1K-inch strips

8 corn tostada shells

1 (15.5 oz) can low- sodium pinto beans, undrained

1 c baby arugula leaves, coarsely chopped

1 large avocado, peeled and sliced to desired thickness

4 Tbsp crumbled queso fresco cheese

Jalapeño slices (optional)

1. In a small bowl, mix together chili powder, onion powder, paprika, garlic powder, cumin, oregano, black pepper, and salt. Add oil and mix it with seasonings to make a marinade.

2. Place chicken strips in a large zip-top sealable plastic bag. Add marinade, seal bag, and shake it to coat chicken with marinade. (If time permits, marinate chicken for 30 to 60 minutes.)

3. Heat a large skillet over medium-high heat. Add chicken strips and cook them for 4 to 5 minutes. Flip chicken strips and cook them for 3 to 4 minutes, until they are cooked through and no longer pink. Set skillet aside.

4. Line up tostada shells on a serving tray. Place beans in a medium bowl and mash them to desired consistency. Spread beans on top of each tostada. Top each tostada with an equal amount of arugula, avocado slices, cheese, chicken, and any desired additional toppings. Serve immediately.

Kitchen Note: Prep the chicken ahead of time to make assembly for dinner even quicker. Add extra toppings like jalapeño slices, chopped onion, or diced tomatoes to these tostadas, if you like. This makes a family-friendly weeknight meal.

Per serving: 819 Calories, 54 g Protein, 93 g Carbohydrates, 24 g Fiber, 27 g Total fat (5 g sat), 494 mg Sodium, HHHHH Vitamin B1 (thiamine), B3 (niacin), B6, Folate, Magnesium, Phosphorus, Potassium, HHHH Vitamin B2 (riboflavin), Iron, Zinc, HHH Vitamin E, HH Vitamin K, Calcium, H Vitamin A, B12, C

Chopped onion (optional) Diced tomatoes (optional)

30 min prep time

© LAUREN KELP AND CONSTANCE MARIENA

serves 4

14 M A Y

2021

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3/31/21 11:36 AM

Tortilla Soup From The Chicken Bible by America’s Test Kitchen ($40, America’s Test Kitchen, 2021

8 (6-inch) corn tortillas, cut into K-inch-wide strips

2 Tbsp vegetable oil, divided

Salt 1K lbs bone-in split chicken breasts, trimmed

8 c low-sodium chicken broth

1 white onion, quartered, divided

4 garlic cloves, peeled, divided

8-10 sprigs fresh cilantro, plus leaves for serving

1 sprig fresh oregano

2 tomatoes, cored and quartered

K jalapeño chili

1 Tbsp minced canned chipotle chili in adobo sauce

1 ripe avocado, halved, pitted, and diced

8 oz Cotija cheese, crumbled (2 c)

Lime wedges

1. Adjust oven rack to middle position and heat oven to 425°. Toss tortilla strips with 1 tablespoon oil and bake on a baking sheet until crisp and deep golden, about 14 minutes, stirring occasionally.

Season with salt to taste and let cool on a paper towel–lined plate.

2. Meanwhile, bring chicken, broth, 2 onion quarters, 2 garlic cloves, cilantro sprigs, oregano sprig, and K teaspoon salt to boil over medium heat in a Dutch oven. Reduce heat to low, cover, and simmer gently until chicken registers 165°, about 20 minutes. Transfer chicken to a cutting board, let cool slightly, and shred into bite-size pieces, discarding skin and bones. Strain broth through a fine-mesh strainer.

3. Purée tomatoes, jalapeño, chipotle, remaining 2 onion quarters, and remaining 2 garlic cloves in a food processor until smooth. Heat remaining tablespoon of oil in now-empty Dutch oven over high heat until shimmering. Add tomato-onion purée and remaining V teaspoon salt and cook, stirring frequently, until mixture has darkened in color, about 10 minutes.

4. Stir in strained broth and bring to a boil. Reduce heat to low and simmer gently until flavors meld, 15 to 20 minutes. Stir in shredded chicken and heat through, about 2 minutes.

5. Place portions of tortilla strips in serving bowls and ladle soup over top. Serve with avocado, Cotija, lime wedges, and cilantro leaves.

Kitchen Note: For mild spiciness, trim the ribs and seeds from the jalapeño (or omit altogether), and use just 1 teaspoon chipotle chili puréed with the tomatoes in step 3. For a spicier soup, add up to 1 tablespoon adobo sauce in step 4 before you add the shredded chicken.

Per serving: 386 Calories, 32 g Protein, 21 g Carbohydrates, 4 g Fiber, 20 g Total fat (7 g sat), 681 mg Sodium, HHHHH Vitamin B3 (niacin), B6, Phosphorus, HHHH Vitamin B12, HHH Vitamin B2 (riboflavin), HH Calcium, Zinc, H Vitamin A, B1 (thiamine), C, E, K, Folate, Magnesium, Potassium

75 min prep time serves 8

© AMERICA’S TEST KITCHEN

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Shop Lunds & Byerlys atonline shop.lundsandbyerlys.com Shop Lunds &online Byerlys at shop.lundsandbyerlys.com & 16 M A YShop 2 0 2Lunds 1 Shop Lunds & Byerlys Byerlys online online at at shop.lundsandbyerlys.com shop.lundsandbyerlys.com

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COVER RECIPE

Dragon Fruit (Pitaya) Margarita Mocktail Before you buy dragon fruit, squeeze it gently. It should give a little bit without feeling too soft or mushy. Avoid fruit that has bruises or dry leaves — signs that it’s overripe. If it feels hard when you press on it, let it ripen on the counter for a few days before eating.

Recipe by Ken Grogg, FoodE Expert, Lunds & Byerlys White Bear Lake amount:

INGREDIENTS: 2 each red or yellow dragon fruit (Pitaya) N cup hazelnuts (filberts) 1 ounce blue agave nectar

N ounce pure vanilla extract 1 navel orange 1 Key lime coarse sea salt, optional

4 servings

TO PREPARE: Chill the dragon fruit, orange and Key lime before blending or chill the mixture after it’s made.

Blend until smooth. Rim four margarita glasses with sea salt (optional). Pour in dragon fruit mixture, sprinkle orange and Key lime zest over the top and serve.

Peel the dragon fruit and scoop the flesh into a blender. Add the hazelnuts (filberts), blue agave nectar and vanilla.

Grate or zest half the orange and half the Key lime and reserve. Try to capture just the outer colored surface, leaving as much of the white inner rind on the fruit as possible. Cut in half and squeeze the juice from the orange and lime over a mesh strainer into the blender with the dragon fruit, blue agave nectar, and vanilla.

Variations: • Blend with crushed ice for a frozen margarita.

• Add sparkling water and serve on the rocks.

• Replace the hazelnuts with 1 teaspoon freshly grated ginger.

• If dragon fruit is out of season, try blending 1 peeled and seeded pear, 1 cup of seedless watermelon and one peeled kiwi to attain a similar flavor profile and juice content. The rest of the ingredients and instructions remain the same.

Blackened Adobo Salmon

with Corn Salsa and Lime Cilantro Rice Vibrant and delicious combination in one meal!

INGREDIENTS: 1 tomato, cored and diced 1 red onion, peeled and diced 1 jalapeño, seeds removed and diced 1 15-ounce can organic black beans, rinsed 1 8-ounce can organic corn, drained N Tbsp cilantro, chopped

amount:

2 servings

1 lime, cut in half 1 cup water K cup rice salt & pepper to taste K Tbsp olive oil 1 Tbsp L&B Adobo Mexican Seasoning 2 5-ounce Atlantic salmon fillets

TO PREPARE: In a medium-sized bowl, combine diced tomato, onion and jalapeño.

Rinse black beans, drain corn and add to mixing bowl. Add half the chopped cilantro and juice from half the lime to a bowl and stir; set aside.

In a small saucepan over medium heat, mix 1 cup water with rice. Add salt and pepper to taste. Bring rice to a boil then reduce heat and let simmer for 15 minutes. Add juice from half lime and remaining cilantro,

stir to incorporate. Cover with a lid or tightly with foil and set aside.

Heat a skillet or heavy bottom pan over medium-high heat. Add olive oil. Liberally season salmon with Adobo spice on all sides. Carefully place salmon into pan and sear for 3-5 minutes. Turn salmon then reduce heat and continue to cook for 3-5 minutes, or until desired level of doneness.

Scoop rice onto two plates, place salmon fillets on top and garnish generously with black bean and corn salsa. Enjoy!

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3/31/21 7:42 PM

[ in focus ]

BY TASTE FOR LIFE STAFF

celiac disease awareness

what you need to know before going gluten free

The gluten-free market is booming, and increased access to gluten-free food is good news for those who have celiac disease, wheat allergies, or gluten sensitivities. But it’s important to understand the differences among these conditions.

Celiac disease Celiac disease is diagnosed through evaluations and tests. Approximately 1 percent of the US population has celiac disease, although 80 percent of those with the disease go undiagnosed. Do not self-diagnose when it comes to celiac disease. If you believe you have it, discuss testing with your doctor before starting a gluten-free diet.

The only cure for celiac disease is a strict avoidance of gluten. Even a tiny amount of gluten can cause the small intestine to become inflamed in someone with celiac, leading to permanent damage.

Other symptoms include anemia, osteopenia, delayed growth, infertility, fatigue, muscle weakness, and weight loss due to nutrient malabsorption.

Gluten sensitivity Non-celiac gluten sensitivity (NCGS) presents with many of the same symptoms as celiac disease, but those who are gluten sensitive do not have small intestine damage, nor will they develop the antibodies that are found with celiac disease.

Once a person with NCGS stops consuming gluten, inflammation ceases. When symptoms are more 18 M A Y

intense and last longer, gluten sensitivity may be labeled as gluten intolerance. While there is no test for NCGS, a positive diagnosis is confirmed when wheat allergy and celiac disease have been ruled out and symptoms have lessened after following a gluten-free diet.

Wheat allergy Those with an allergy to this food experience an allergic reaction when wheat is consumed— breathing issues, itchy rashes with hives, heart palpitations, fainting, facial swelling, eye-nose-throat swelling, and even anaphylactic shock can occur, often within a few hours and sometimes within minutes of consuming wheat.

Individuals with a wheat allergy may eat rye and barley, unlike those who have celiac disease. A strict avoidance of wheat resolves symptoms. Blood or skin testing can determine if wheat or other food allergies are present. ● SELECTED SOURCES “Celiac disease,” www.MayoClinic.org, 10/21/20 • “Celiac disease vs. gluten sensitivity or gluten intolerance” by David Greenberg, www.Celiac.com •“Celiac disease vs wheat allergy,” www.

BeyondCeliac.org • “Celiac vs gluten-sensitivity vs. wheat allergies,” UCLA Health, http://gastro.ucla.edu • “What is gluten?” Celiac Disease Foundation, www.Celiac.org, 2021

2021

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4/1/21 10:51 AM

MANUFACTURER’S COUPON | EXPIRES 8/31/21

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4/13/21 1:27 PM

[ quick tips ]

BY TASTE FOR LIFE STAFF

sunscreen The warm weather is here, and that means many of us will be spending a lot more time outside in the sun. Be sure to protect your skin with sunscreen while enjoying the most of what spring and summer have to offer.

How sunscreen works The active ingredients in sunscreen function as filters to keep the sun’s harmful rays from penetrating skin. Chemical sunscreens contain UV filters like oxybenzone, avobenzone, octisalate, octocrylene, homosalate, and octinoxate. Physical sunscreens make use of mineral ingredients like zinc oxide or titanium dioxide to provide protection. A few sunscreens may contain some combination of mineral and chemical filters.

Safety concerns Unfortunately, many of the active ingredients found in sunscreen were “grandfathered” and approved by the FDA without evaluating their safety. In 2019 the US Food and Drug Administration (FDA) released a monograph on sunscreens that determined that out of 16 commonly used sunscreen filters, 12 lacked sufficient health and safety data. Among those 12 ingredients are many of the chemical UV filters listed above. The FDA has not determined that these ingredients are unsafe, or that the public should avoid them, but that more data is needed before they can be given the “generally recognized as safe and effective” (GRASE) designation.

Oxybenzone, found in 40 percent of the products evaluated in 2020 by the Environmental Working Group (EWG), has fewer data gaps than other chemical filters, but some evidence suggests that it is more easily absorbed by the skin in large amounts, and could be a potential endocrine disruptor.

Endocrine disruptors are chemicals that have been linked to problems with growth and development, reproduction, and immune and nervous system function, and may even pose an increased cancer 20 M A Y

risk. Children appear to be more likely to suffer harm from oxybenzone due to the potential for higher absorption and bioaccumulation.

The EWG guide to sunscreens recommends sticking with the two most common mineral options— titanium dioxide and zinc oxide—whenever possible.

These two mineral filters are also the only active ingredients commonly used in sunscreens that have been classified GRASE by the FDA.

The lowdown on high SPF The FDA has found that sunscreens with SPF claims above 50+ have not been shown to provide more protection than lower numbers and may lead users to feel a false sense of security that puts them at greater risk of sun-damaged skin due to overexposure to UV rays.

What the experts say Who needs sunscreen? Everyone! The American Academy of Dermatology (AAD) recommends choosing a broad-spectrum, water-resistant sunscreen with SPF 30 or higher to reduce your risk of skin damage including sunburn, wrinkles and other signs of aging, and skin cancer. Wear your sunscreen every day, even when it’s cloudy, and reapply at least every two hours and after swimming or sweating. Protect your lips with a balm or lipstick that contains sunscreen (SPF 30 or higher). ● SELECTED SOURCES “EWG’s 2020 guide to sunscreens,” 2020; “The trouble with ingredients in sunscreens,” 2021, Environmental Working Group, www.EWG.org • “FDA proposed rule: Sunscreen drug products for over-the-counter-human use; proposal to amend and lift stay on monograph,” US Food and Drug Administration, www.FDA.gov, 2019 • “Sunscreen FAQs,” 2021; “Is sunscreen safe?” 2019, American Academy of Dermatology • “What is endocrine disruption?” United States Environmental Protection Agency, www.EPA.gov

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10 ways to stay safe in the sun  Use sunscreen every day, even if it is cloudy.  Chose sunscreens labeled “broadspectrum,” which indicates protection against both UVA and UVB rays, both of which can cause skin cancer.  Mineral sunscreens containing zinc oxide or titanium dioxide are great at deflecting UV rays.  Don’t use sunscreens and lip blocks with added vitamin A, called retinyl palmitate. This ingredient has been linked to a higher risk of skin cancer and can speed the development of skin tumors.  Select an SPF (sun protection factor) of 15 or higher. If you plan to spend a significant amount of time outdoors, choose SPF 30.  Apply sunscreen 30 minutes before going out in the sun. Use about two tablespoons of product for the entire body, and reapply every two hours, more often if you’ve been swimming or sweating.  Stay in the shade between 10 a.m. and 4 p.m.  Wear a wide-brimmed hat and choose wraparound sunglasses that block at least 99 percent of UV rays.  UV radiation can get through car and office windows, so apply sunscreen accordingly.  When, despite your best efforts, a day outdoors leaves you with a burn, try aloe vera gel for relief.

SELECTED SOURCES “Best sunscreen: Understand sunscreen options,” www.MayoClinic.org • “Skin cancer facts & Statistics,” Skin Cancer Foundation, www.SkinCancer.org

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4/1/21 10:55 AM

BY JANE EKLUND

stress and anxiety busters ways to stay calm in challenging times Let’s face it: Life can be stressful. Work, family, world events, the changing of the seasons—even in the best of situations, they can take a toll, emotionally and physically. If you’re suffering from the effects of mild stress or anxiety, take heart. There are effective strategies for coping with the stress of day-to-day life.

Sleep is key In times of stress, it’s critical to get a good night’s sleep every night. Some of the techniques mentioned on the facing page will help with that—including exercise, relaxation, and supplements. You can also try aromatherapy—calming scents include lavender, geranium, rose, sandalwood, and bergamot—and reducing caffeine.

Other tips for enhancing sleep include skipping long daytime naps, sticking to regular sleeping and waking times every day, keeping your bedroom dark and quiet, and avoiding exercise within a few hours of bedtime.

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Small changes, big impact Start with some self-care. Exercise is one of the best things you can do to relieve stress, and it works best when you do it on a regular basis. Find something physical that you like to do, and start a routine. Eat healthfully: Avoid meal-skipping and junk-food snacks. Reach for nutritious energy-boosters when you’re flagging. Relax by practicing yoga or mindful meditation, taking deep breaths, listening to music, or getting a massage.

Organize your tasks to help avoid procrastination and stay on top of what needs to be done. Make prioritized to-do lists. Do one thing at a time rather than multitasking. Learn how to say no. Keep things in perspective by challenging your negative thoughts.

You may be able to free yourself from a cycle of anxiety by letting go of things that are not in your control.

Supplemental support Nutritional deficiencies can contribute to the symptoms of stress and anxiety. If you’re not getting the following in your diet, consider supplements.

Vitamin A: The antioxidant properties of vitamin A can help keep symptoms of stress under control.

B-complex vitamins: The Bs keep your nervous system healthy.

Vitamin C: Another antioxidant, C can guard against oxidative damage—which can pump up anxiety—to your nervous system.

Vitamin D: Your body uses vitamin D to help absorb other vitamins, so if you’re D-deficient, you may be deficient in other vitamins as well—which can aggravate stress.

Vitamin E: A stressed-out body uses up vitamin E quickly, so supplementing can bring things back into balance.

Magnesium: The mineral magnesium is critical to health; a deficiency can bring on symptoms of stress.

Omega 3s: Research indicates that omega 3s can help with stress. In one study of medical students, those who supplemented with omega-3 fatty acids saw their anxiety symptoms go down by 20 percent. ● SELECTED SOURCES “5 things you should know about stress,” National Institute of Mental Health, www.nimh.nih.gov • “10 ways to relieve stress & more,” Cleveland Clinic, https://my.clevelandclinic.org • “Coping with anxiety” by Jeanie Lerche Davis, www.WebMD.com • “Coping strategies,” Anxiety and Depression Association of America, https://adaa.org • “Get active for mental wellbeing,” National Health Service UK, www.nhs.uk • “Manage stress,” US Department of Health and Human Services, https:// healthfinder.gov, 8/20/19 • “Nutrition and stress,” https://campushealth. unc.edu • “Relaxation techniques to reduce stress” by Jeannette Moninger, www.WebMD.com • “Six relaxation techniques to reduce stress,” Harvard Health Publishing, www.health.harvard.edu

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4/1/21 8:42 AM

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3/31/21 6:29 PM

Van’s Gluten Free Crackers & Waffles Van’s Foods takes the idea of giving you and your family wholesome, nutritious foods seriously. They’re also in the business of making sure your food is seriously tasty! Loyal Van’s fans know they can always count on great taste, texture and nutrition, as well as delicious gluten free options, from Van’s.

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Udi’s Breads, Buns, Bagels & Dinner Rolls Udi’s believes that food made with joy is a joy to eat. That goes for those adhering to a gluten free diet as well. Udi’s has met the challenge, and they are proud to bring you products filled with all of the taste and quality Udi’s is known for.

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3/31/21 6:30 PM

[ let’s get cooking ]

BY LISA FABIAN

vim and vinegar

make your own salad dressings

There’s perhaps nothing so easy to make that adds so much flavor as homemade dressings. And they aren’t just for salads: Drizzle them on fish, grilled chicken, or vegetables. Here’s how to make your own dressings.

Start with the Oil

Extra-virgin olive oil is a popular and flavorful choice.

Ranging in hue from pale gold to vibrant green, extravirgin olive oils vary in cost. Good options are available for a decent price.

For an assertive and strong-flavored dressing, choose a nut oil. Try almond, hazelnut, or walnut.

If you’re looking for an oil that has little to no flavor, go with grapeseed. Avocado is a healthy and tasty choice as well.

Next Comes the Vinegar

The variety of vinegar you choose depends on how much balance, brightness, and acidity you wish to add. Here are some options.

Apple cider. Made from apple cider or apple juice, this vinegar makes a rich and fruity dressing.

Balsamic. Genuine balsamic vinegar (Aceto Balsamico Tradizionale di Modena) is expensive. For a more affordable option, look for a variety made from wine vinegar that’s been aged in wood barrels. Keep in mind that many US brands are flavored with caramel syrup.

Raspberry. With its distinct fruity flavor and bright acidity, this vinegar is perfect in a spinach salad.

Red wine. The best and most expensive ones come from California and Spain. Sherry vinegar is a more affordable option.

Rice. A good choice for a light-tasting vinaigrette, rice vinegar is very low in acid and works well in Asian salads.

Sherry. This vinegar is flavorful but very acidic. Start by using less than you think you need or cut it with a little water.

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White wine. A delightful option that’s lighter than red wine vinegar. This vinegar can also be used to make refrigerator pickles.

Dress It Up

After selecting the oil and vinegar, make a dressing using the traditional vinaigrette ratio: Three parts oil to one part vinegar. Keep in mind that some recipes include extra oil; others include more vinegar for a tangier flavor.

Always taste when making salad dressings. Add more oil or more vinegar, as needed, for balanced flavor.

Herbs, spices, minced shallots, and minced garlic can also be included. Add a pinch of each at a time, as these ingredients can be potent.

If you prefer a sweeter dressing, add some honey or maple syrup. If savory ingredients are more appealing, consider soy sauce, Worcestershire sauce, or mustard.

Crunch is an option, too, with minced pumpkin seeds, poppy seeds, or sesame seeds.

For a Mediterranean flavor, make a dressing of tahini (sesame seed paste), lemon juice, honey, and minced garlic. For an Asian-inspired salad, whisk together miso (fermented soybean paste), rice vinegar, olive oil, and minced fresh ginger.

If you prefer a creamy dressing like ranch, purchase some buttermilk powder. It not only adds extra tang but also serves as a thickener. Add ¼ cup buttermilk powder to 1 cup each buttermilk and mayonnaise. Add chopped herbs of choice (chives or parsley) and salt and pepper to taste.

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Blend It Together

Whisking is a common technique for combining dressing ingredients. This process breaks the oil into smaller droplets so they remain suspended in the vinegar droplets, helping the dressing emulsify.

For a creamier dressing, blend ingredients together in a blender; shake them briskly in a jar; or purée with an immersion blender. Adding a small amount of mustard and mayonnaise creates a

creamier dressing as well, since these ingredients are natural emulsifiers.

To ensure the dressing will be pourable, even when refrigerated, cut some of the olive oil with vegetable oil.

Finally, dress a salad right before serving to prevent soggy greens. ● SELECTED SOURCES America’s Test Kitchen 100 Techniques by America’s Test Kitchen ($40, America’s Test Kitchen, 2020) • How to Cook Everything

by Mark Bittman ($37, Houghton Mifflin Harcourt, 2019)

5 min

A Simple Vinaigrette

prep time (makes approximately K cup)

From the Taste for Life test kitchen

6 Tbsp apple cider vinegar

6 Tbsp extra-virgin olive oil

1 tsp Dijon mustard

2 tsp honey

Salt and freshly ground black pepper to taste

1. Whisk vinegar, oil, mustard, honey, and salt and pepper to taste in a small bowl.

Per serving (2 tablespoons): 195 Calories, 0 g Protein, 3 g Carbohydrates, 0 g Fiber, 20 g Total fat (3 g sat), 111 mg Sodium, H Vitamin E, K

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4/5/21 11:28 AM

[ natural beauty ]

BY LISA FABIAN

coconut oil

For hair, skin, and more!

Coconut oil is known for its healthy fats and heat-stable properties. But its attributes extend beyond the kitchen. It’s also a beauty staple for skin, hair, nails, and more. With all it can do, you’ll want to keep a jar in the bathroom.

For Skin Highly emollient, coconut oil comes from the fruit of the coconut palm.

It’s solid at temperatures below 76° but when rubbed into the skin it absorbs quickly, leaving it silky smooth.

If you have blemish-prone skin, you may not want to use coconut oil as a facial moisturizer, as it may cause breakouts. Feel free to massage it over the rest of the body. Coconut oil’s fatty acids help protect and nourish the skin and retain moisture, while treating and preventing dryness.

a shower cap to bed, or protect your pillow with a soft towel. In the morning, rinse with a gentle shampoo.

Coconut oil can help control frizz.

Rub a small amount between your fingertips and run it through dry hair for smoother and shinier locks.

Avoid applying too much, or your hair will look greasy.

If you have dandruff, coconut oil can help thanks to its antiinflammatory and antimicrobial

properties. Massage the oil lightly into your roots with a circular motion to soften flakes, which makes them easier to slough off.

SELECTED SOURCES “25 coconut oil uses that benefit your hair and skin, according to doctors” by Siobhan O’Connor, www.Prevention. com, 10/24/20 • “The best ways to use coconut oil in your beauty routine” by Kaleigh Fasanella, www.Allure.com, 9/26/20 • Natural Beauty edited

by Rebecca Warren ($25, DK Publishing, 2015)

For Hair Coconut oil helps repair dry and brittle hair, protecting it from heat, coloring, and the sun. The oil easily penetrates strands and can even prevent protein loss.

In Ayurveda, the most important part of hair care is oiling. This practice promotes a healthy scalp and reduces heat from the head, helping with relaxation and sleep.

Heat ½ cup of coconut oil in a small saucepan, bringing it to a boil. Remove from heat and set aside until the oil’s cool enough to handle. Gently massage up to five tablespoons of warmed oil into the crown of your head and into your scalp. Comb the oil out to the ends of the hair. Leave on for at least 20 minutes or overnight. Wear 28 M A Y

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Coconut Oil for Everywhere Cuticles benefit from coconut oil, as it prevents hangnails and cracked skin. Rubbing oil onto the nails makes them less brittle and dry.

Don’t forget your feet. Cracked heels and fungal infections like athlete’s foot can be soothed with coconut oil. After application, put on cotton socks.

Try coconut oil for an eye makeup remover. Gently rub a small amount of oil onto the lashes, lids, and under-eye area. Wipe away with a clean, soft cloth.

Follow up with a gentle water-based cleanser over the whole face to remove any oily residue.

For a quick glow, apply a sweep of coconut oil to the cheeks after makeup application. Many natural makeup brands use coconut oil as a base ingredient in their formulas for this purpose.

Try rubbing coconut oil onto dry and cracked lips. Pack the oil in a small jar, and apply throughout the day.

Coconut oil makes a hydrating and antimicrobial shaving oil. When using coconut oil for beauty purposes, look for a cold-pressed virgin variety, preferably one that’s organic.

Avoid refined coconut oil.

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3/31/21 2:28 PM

[ just for kids ]

under the sea

crossword

ANSWER: a (›) starfish a ( ) ship b ray c seaweed d octopus e crab f fish g shell 30 M A Y

2021

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3/18/21 10:47 AM

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