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July 2016

Nutrition for kids

Edition of Taste for Life ®

FREE!

Salmon to love

Gluten-free grain salads Gourmet trail mix C O M P L I M E N TA RY

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[ nutrition plus ] Vitamin

B12

To B12 or not to B12 isn’t a question: If you’re at risk for deficiency, you’ll want to be sure you’re getting enough of this essential vitamin through diet or supplements.

Important in keeping nerve cells healthy, B12 helps the body produce DNA and works with other B vitamins in the production of red blood cells and the immunity- and mood-boosting compound SAMe. It’s been used in the treatment or prevention of Food Sources pernicious anemia, heart disease, macular degenClams eration, and fatigue.

Salmon Who’s at risk? Our bodies can store several years’ worth of B12 in the liver, and healthy people Canned Tuna under 50 who eat a varied diet usually get enough Haddock of the vitamin through food sources. It’s found in Milk meat, poultry, fish, eggs, and dairy products, but Swiss Cheese not in plant foods, so vegans and some vegetarians need supplemental B12. Others who may Egg want to get their daily dose through a supplement Chicken or fortified cereal include people over 50, who are more likely to have problems absorbing the Recommended Daily vitamin from food sources; people with conditions Allowance (RDA) that inhibit the absorption of nutrients, like Crohn’s disease and pancreatic disease; and people who Children have had weight-loss surgery.

Children Even in large doses, B12 has been found to have Adolescents no adverse effects, so no upper limit has been set for it. Still, it’s always important to talk with your Adults healthcare provider about supplementation. ●

Serving

B12 (mcg)

3 oz

84

3 oz

4.8

3 oz

2.5

3 oz

1.8

8 oz

1.2

1 oz

0.9

1 large

0.6

3 oz

0.3

Age (years)

Amount (mcg/day)

4–8

1.2

9–13

1.8

14–18

2.4

19 and older

2.4

SELECTED SOURCES “Dietary Supplement Fact Sheet: Vitamin B12,” Office of Dietary Supplements, National Institutes of Health, http://ods.od.nih, 2/11/16 • “Vitamin B12,” Linus Pauling Institute, Oregon State University, http://lpi.OregonState.edu, 6/4/15 • “Vitamin B12,” Mayo Clinic, www.MayoClinic.com, 11/1/13 • “Vitamin B12 (Cobalamin),” University of Maryland Medical Center, www.umm.edu, 10/19/15

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[ contents ]

august 6 health front Walking yields results • FDA targets salt • Fish may protect heart • More

10 summer salads Gluten-free grains add interest.

14 looking good Natural nail care.

18 dinner on the double Flavorful ways to prepare salmon.

22 healthy kids Our annual kids’ nutrition chart.

26 quick tips Mushrooms boost health.

6 11 featured recipe BEETROOT AND QUINOA BOWL

30 healthy pick Watermelon.

31 market gourmet Tropical Fruit Trail Mix.

18 ©BLM PHOTOGRAPHY

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

©BLM PHOTOGRAPHY

AUGUST 2016

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[ covering health ]

tasteforlife

®

[ recipe finder ] 11 Beetroot and Quinoa Bowl Roasted Carrot, Chicken, and Grape Quinoa Bowl

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com MANAGING EDITOR

Donna Moxley EDITORIAL ASSISTANT

Kelli Ann Wilson DIRECTOR, CREATIVE AND INTERACTIVE

Justin Rent ART DIRECTOR

Michelle Knapp

19 Crusted Salmon

CUSTOM GRAPHICS MANAGER

Glazed Salmon Rubbed Salmon

Donna Sweeney BUSINESS DEVELOPMENT DIRECTOR

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Salmon Pizza 31 Tropical Fruit Trail Mix

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800-677-8847 customerservice@tasteforlife.com CLIENT SERVICES DIRECTOR—RETAIL

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coming in

september

• Anti-aging tips • Adult supplement chart • Gluten-free breakfasts

222 West Street, Suite 49, Keene, NH 03431 603-283-0034 Published monthly by Taste for Life®, 222 West Street, Suite 49, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2016 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

tasteforlife.com

www.

A NOTE ON RECIPES

A cup of blueberries provides about 3.6 grams of fiber, which is about 10 percent of a man’s typical daily requirement. That information was incorrect in the July issue. Taste for Life regrets the error.

4

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

AUGUST 2016

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AUGUST 2016

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[ health front ]

NEWS THAT’S GOOD FOR YOU

fish may protect heart

walking yields results

“Sometimes the hardest part of working out is getting started.” That assessment from the American Academy of Orthopaedic Surgeons rings true for many of us. But the academy’s Carolyn Hettrich, MD, offers an easy solution: Walking.

“Walking requires minimal preparation, but yields significant benefits,” Exercise boosts kids’ grades in school, Dr. Hettrich says. She recommends walking at least 30 minutes a day, five according to a report in the British Journal of Sports Medicine. An interdays per week. Here are her tips for national panel determined that a getting started: ■ Wear shoes that support the arch session of moderate physical activity has immediate positive effects on and elevate the heel slightly. brain function, intellect, and academic ■ Warm up at a normal pace for five performance. minutes, then boost your speed SOURCE “Physical Activity Boosts Kids’ Brain Power and so your heart beats faster and Academic Prowess,” BMJ, 6/27/16 your lungs breathe deeper.

Did you know?

Consumption of omega-3 fatty acids from seafood and plants was linked to a 10 percent lower risk of fatal heart attacks in an expansive new analysis.

Researchers pooled results from 19 studies with more than 45,000 participants.

“Our results lend support to the importance of fish and omega-3 consumption as part of a healthy diet,” said Dariush Mozaffarian, MD. Fish is the major food source of omega 3s, and fatty species such as salmon, trout, anchovies, sardines, and herring contain the highest amounts. Plant sources of omega 3s include walnuts, flaxseed oil, canola oil, and some other seeds and nuts.

SELECTED SOURCES “Consumption of Omega-3s Linked to Lower Risk of Fatal Heart Disease,” Tufts University, Health Sciences Campus, 6/27/16 • “[Omega 3] Polyunsaturated Fatty Acid Biomarkers and Coronary Heart Disease” by L.C. Del Gobbo et al., JAMA, 6/27/16

■ Swing your arms; keep your head up, back straight, and abdomen flat; point your toes straight ahead; take long strides but don’t strain.

■ Cool down by slowing to your warm-up speed for five minutes, then do some gentle stretching.

■ Be sure to drink enough water to prevent dehydration.

SOURCE “Walking: The Cheap, East Workout” by Robert Preidt, www.nlm.nih.gov/MedlinePlus, 6/27/16

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raw cookie dough? think again A recent outbreak of bacterial infections has led the US Food and Drug Administration (FDA) to issue a warning against eating raw cookie dough or cake batter. Although eggs have usually been the culprit in such cases, this time the E. coli outbreak was from contaminated flour.

The risk of infection from flour is generally quite low because it is usually baked before eating.

But flour in raw dough or batter can be risky, even if the dough is free of eggs.

SOURCE “FDA Ruins Raw Cookie Dough for Everybody” by Rachel Rabkin Peachman, http://well.blogs.NYTimes.com, 6/29/16

FDA targets salt

Aiming to lower the risks of high blood pressure, heart disease, and stroke, the US Food and Drug Administration (FDA) is recommending new guidelines for reducing salt in processed foods.

“Many Americans want to reduce sodium in their diets, but that’s hard to do when much of it is in everyday products we buy in stores and restaurants,” said Health and Human Services Secretary Sylvia Burwell.

Americans’ average salt intake is about 3,400 milligrams (mg) per day.

The new recommendations for the food industry aim to cut that to 3,000 mg in two years and to 2,300 in the next decade. Studies have estimated that lowering salt intake by about 40 percent over the next decade could save 500,000 lives and nearly $100 billion in healthcare costs in the US. SOURCE “FDA Calls for Less Salt in Processed Foods” by Robert Preidt, www.nlm.nih.gov/MedlinePlus, 6/1/16

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r e m Sum s d a l Sa

BY EVA MILOTTE

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Part of the season’s appeal is being able to eat food outdoors away from a hot kitchen. The following recipes satisfy with a blend of fresh vegetables and gluten-free grains such as quinoa and rice. All can be made ahead of time and enjoyed outside—where hopefully it’s a little cooler!

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Gluten Free

Beetroot and Quinoa Bowl From Power Grains ($16.95, Ryland Peters & Small, 2016)

2 N 1 2 K

1 1 4

4

medium beetroot/beets, weighing around 14 oz tsp salt c quinoa 45 min c water prep time + c sunflower seeds, shelled, 24 hours soaking time for beets rinsed under cold running water and quinoa and drained serves 4 Tbsp umeboshi vinegar* small onion, finely chopped Tbsp olive oil Freshly squeezed lemon juice or apple cider vinegar, to taste Sea salt and freshly ground black pepper, to taste Tbsp freshly chopped flat-leaf parsley

1. Wash, peel, and finely grate beetroot/beets. Put in a bowl, add salt, and squeeze really well with your hands until beet flesh starts sweating. Cover with a small plate that fits into the bowl, top with a weight, and allow to rest for 24 hours. If there isn’t enough squeezed juice to cover beetroot/beets, add just enough salted water to cover.

Drain off water before using beets.

2. Put quinoa in a sieve/strainer and rinse well under running water. Drain. Put drained quinoa into a 1-quart preserving jar covered with the 2 cups of water. Loosely cover jar with a lid or with muslin/cheesecloth with a rubber band tied around it. Soak quinoa for 24 hours at room temperature.

3. Put both quinoa and its soaking water in a saucepan, bring to a boil, add a few pinches of salt, lower heat to its minimum setting, half-cover saucepan, and cook for about 15 minutes, until quinoa absorbs all water. Remove from heat and allow to cool.

4. Put sunflower seeds in a frying pan/skillet over medium heat and dry-roast, stirring vigorously until seeds start sizzling and turn golden brown. Pour into a clean bowl and, while still hot, pour over umeboshi vinegar. Stir until absorbed.

5. In a large glass mixing bowl, gently mix together drained beets, cooked quinoa, toasted sunflower seeds, and onion.

Season with the oil, some lemon juice or cider vinegar, salt, and pepper. Garnish with parsley. Refrigerate before serving. *If you can’t find umeboshi vinegar, dissolve N teaspoon of salt in K tablespoon hot water. Use mixture as directed for umeboshi vinegar.

Kitchen Note: Once made, this dish can sit in the fridge for two days—the flavors will develop and it will become even more delicious over time.

Per serving: 399 Calories, 10 g Protein, 39 g Carbohydrates, 6 g Fiber, 25 g Total fat (3 g sat, 12 g mono, 8 g poly), 119 mg Sodium, ★★★★★ Vitamin K, Copper, Manganese, Phosphorus, ★★★★ Vitamin E, ★★★ Pantothenic acid, Magnesium, Zinc, ★★ Vitamin B2 (riboflavin), B6, Folate, Iron, Selenium, ★ Vitamin B1 (thiamine), B3 (niacin), C, Potassium

©BLM PHOTOGRAPHY

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Roasted Carrot, 30 min4 Chicken, and Grape Quinoa Bowl prep time serves

From Everyday Whole Grains by Ann Taylor Pittman ($24.95, Oxmoor House, 2016)

2 c (O-inch) diagonally cut carrot 2 tsp olive oil K tsp kosher salt, divided Cooking spray 5 Tbsp plain 2-percent reduced-fat Greek yogurt 3 Tbsp fresh lemon juice 2 Tbsp water 1K Tbsp honey O tsp ground cumin K tsp freshly ground black pepper 1K c cooked quinoa 1K c shredded skinless, boneless rotisserie chicken breast 1K c seedless red grapes, halved K c thinly sliced green onions K c flat-leaf parsley leaves K c toasted sliced almonds 4 c mixed salad greens

1. Preheat oven to 450°.

2. Combine carrot, oil, and N teaspoon of the salt on a jelly-roll pan coated with cooking spray; toss to coat. Roast at 450° for 15 minutes or until tender.

3. Combine N teaspoon of the salt, yogurt, and next 5 ingredients (through black pepper) in a large bowl, stirring with a whisk. Add carrot, quinoa, and next 5 ingredients (through almonds); toss.

4. Place 1 cup salad greens in each of 4 shallow bowls; top each serving with about 1K cups quinoa mixture.

Per serving: 503 Calories, 30 g Protein, 66 g Carbohydrates, 9 g Fiber, 15 g Total fat (2 g sat, 7 g mono, 4 g poly), 192 mg Sodium, ★★★★★ Vitamin A, B2 (riboflavin), B3 (niacin), K, Copper, Magnesium, Manganese, Phosphorus, ★★★★ Vitamin B6, Biotin, C, E, Iron, Zinc, ★★★ Folate, Pantothenic acid, ★★ Vitamin B1 (thiamine), Potassium, Selenium, ★ Vitamin B12, Calcium, Molybdenum

AUGUST 2016

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Black Rice Salad with Snap Peas and GingerSesame Vinaigrette From The How Can It Be Gluten-Free Cookbook Volume 2 from America’s Test Kitchen ($26.95, America’s Test Kitchen, 2015)

1K c black rice 50 min Salt and pepper prep time 3 Tbsp plus 1 tsp serves 6 rice vinegar 2 tsp minced shallot 2 tsp honey 2 tsp Asian chili-garlic sauce 1 tsp grated fresh ginger N c extra-virgin olive oil 1 Tbsp toasted sesame oil 6 oz sugar snap peas, strings removed and halved* 5 radishes, trimmed, halved, and sliced thin 1 red bell pepper, stemmed, seeded, and chopped fine N c minced fresh cilantro

1. Bring 4 quarts of water to a boil in a large pot over medium-high heat. Add rice and 1 teaspoon of the salt and cook until rice is tender, 20 to 25 minutes. Drain rice, spread onto a rimmed baking sheet, drizzle with the 1 teaspoon of vinegar, and let cool for 15 minutes.

2. Whisk remaining 3 tablespoons vinegar, shallot, honey, chili-garlic sauce, ginger, N teaspoon of the salt, and V teaspoon of the pepper together in a large bowl. Whisking slowly, drizzle in olive oil and sesame oil until combined.

3. Add cooled rice, snap peas, radishes, bell pepper, and cilantro and toss to combine.

Season with salt and pepper to taste and serve. *Using a paring knife and your thumb, snip off stem end of pea, then pull stem end along flat side of pod to remove string.

Kitchen Note: Do not substitute other types of rice for the black rice in this recipe.

A great way to evenly cook black rice is to boil it like pasta, as is done in this recipe.

Per serving: 503 Calories, 30 g Protein, 66 g Carbohydrates, 9 g Fiber, 15 g Total fat (2 g sat, 7 g mono, 4 g poly), 192 mg Sodium, ★★★★★ Vitamin A, B2 (riboflavin), B3 (niacin), K, Copper, Magnesium, Manganese, Phosphorus, ★★★★ Vitamin B6, Biotin, C, E, Iron, Zinc, ★★★ Folate, Pantothenic acid, ★★ Vitamin B1 (thiamine), Potassium, Selenium, ★ Vitamin B12, Calcium, Molybdenum

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©DANIEL J. VAN ACKERE

7/11/16 2:10 PM

Elevate an everyday tuna salad to a whole new level of delicious with Wild Planet albacore tuna.

Packed without added water or fillers to drain, our moist and mild, sustainably caught albacore adds distinctive flavor to any favorite recipe.

This is the way tuna should taste!

Wild Planet Albacore Tuna Stuffed Avocados Serves: 4

Empty two 5oz cans Wild Planet Albacore into a bowl, along with natural juices from the cans. Flake tuna with a fork and gently mix to incorporate the natural juices. Stir in 2 Tbsp plain Greek yogurt, 1 Tbsp lemon juice, 1/4 cup diced celery, 1/4 cup diced red onion. Season with salt and pepper to taste. Halve, peel and pit two ripe avocados. Place each half on a plate, and spoon some tuna salad onto each, filling the avocado cavity and mounding over top.

Serve immediately.

[ looking good ]

BY ALANDRA GARCIA

ďŹ nishing touches naturally gorgeous nails

Your nails reveal a lot about your health. Those that are smooth and pink suggest a rich, healthy blood supply to the nail bed below. A common sign of aging, vertical ridges tend to be harmless, while white lines or spots are signs of injury or a possible deďŹ ciency in protein or zinc.

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Beauty Prescription for Healthy Nails Supplement

Dosage

Results

Omega 3 fats EPA and DHA

1,000 mg twice daily

Nourish and moisturize

Vitamin B complex

100 mg

Strengthen brittle nails

Vitamin C with bioflavonoids

1,000 mg 3x daily

Treats hangnails, inflammation, infection

Zinc

50 mg

Eliminates white spots on nails

Do your nails “spoon,” or tend to develop a concave shape? You may need more iron in your diet. Are they dry and dark? Inadequate intake of vitamin B12 may be to blame.

While calcium is less important for nails than bones, people taking calcium supplements often notice less brittle nails that grow faster. In addition to quality protein, minerals such as silica and zinc and B vitamins (especially biotin) strengthen nails. Essential fatty acids are also important.

“Over the long term, dehydration can make your nails brittle” and easily broken, says Lisa Drayer, MA, RD, author of The Beauty Diet. For a quick check, press on a fingernail and note how quickly the nail bed returns to pink from white, she says. If it takes more than two seconds, you make need to drink more water.

Cuticle Care Cuticles—those semicircles of skin that overlap the nail plate—form a seal that protects the body from bacteria and fungi. Moisturize them with healing, natural oils such as almond, avocado, jojoba, olive, wheat germ, or vitamin E, or use a natural cuticle cream. Always make sure to include your nails when you rub lotion on your hands. Gently push back cuticles with a towel after soaking your hands or showering.

Because nails are porous, they absorb water easily.

And synthetic ingredients in commercial cleaning products can irritate and redden cuticles. Wear cotton-lined rubber gloves whenever you have to keep your hands immersed or wet for

long periods of time. Make sure to dry your nails when you dry your hands and feet. Then apply a natural moisturizer and cuticle cream.

Problems Brewing?

Discolored debris under a nail and thick nails (particularly toenails) can signal fungal infections. If you suspect nail fungus, apply a 1:1 mixture of vinegar and water. Garlic, oregano, neem, tea tree, and thyme are naturally antifungal, so you may want to look for oils and creams containing these herbs for use on nails.

For fungal, bacterial, or any other persistent nail problems, consult a healthcare provider.

Easy Nail Care For naturally beautiful nails, keep it simple!

■ Use a nail brush to clean under nails—never a sharp object.

■ File nails with an emery board in one direction and then buff for a natural, polished look.

■ Dab on a little oil and rub in one direction to stimulate circulation and give your nails a soft, healthy shine.

■ Wear shoes that give toenails room to breathe. ● SELECTED SOURCES The Beauty Diet by Lisa Drayer, MA, RD ($22.95, McGraw-Hill, 2007) • “Healthy Fingernails: Clues About Your Health”

by Sherry Rauh, www.webmd.com, 2/24/08 • Living Beauty by Lisa Petty ($15.96, Fitzhenry + Whiteside, 2005) • “Nails: How to Keep Your Fingernails Healthy and Strong,” www.

MayoClinic.com, 11/25/09 • Prescription for Nutritional Healing by Phyllis A. Balch, CNC ($29.95, Penguin Group/Avery, 2006) • The Truth About Beauty by Kat James ($24, Beyond Words, 2007)

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A Green Light for Power Greens When it comes to eating green vegetables, eat as much as you want—they are that good for you! As a rule of thumb, aim to eat at least five servings of vegetables, including leafy greens, each day. They offer countless health benefits as they are low in calories and full of vitamins, minerals, disease-fighting phytochemicals and fiber.

The fiber in greens helps with weight control and maintenance because it keeps you full longer and controls hunger. Fiber can help lower cholesterol and blood pressure, and minimize blood sugar fluctuations by slowing the absorption of carbohydrates in the bloodstream after meals. This helps lower your risk of cardiovascular disease and Type 2 Diabetes. Some leafy greens like kale contain calcium, which helps keep teeth and bones strong and reduces your risk for osteoporosis. The potassium in leafy greens helps manage blood pressure levels.

Leafy greens also contain folate that can reduce your risk of heart disease and memory loss. They contain a lot of water to help us stay hydrated—great for your skin. Additionally, their vitamin E, vitamin C and beta-carotene can help keep your skin healthy by protecting it from sun damage. Along with other antioxidants, vitamin E also may reduce risk of cataracts and macular degeneration.

Leafy greens offer all these benefits and more. Did I mention they are delicious too? Load up on them in salads, soups, sauces, smoothies and juices. Start your day with a serving of Green Grits and change up your usual breakfast with this nutritionpacked alternative.

The produce department at Lunds & Byerlys is full of great options to add more power greens to your day. Use the “Guide to Leafy Greens” to learn about their flavor profiles and ways to use them.

by Janice Cox, RD, LD Lunds & Byerlys Corporate Dietitian 16

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A GUIDE TO A GUIDE TO LEAFY GREENS LEAFY GREENS VARIETY VARIETY VARIETY Arugula Arugula Arugula

Belgian Belgian Endive Endive Belgian Endive

FLAVOR: Bitter Bitter FLAVOR: and peppery. peppery. and FLAVOR: Bitter USES: Fresh USES: Fresh in in salads salads and peppery. or sandwiches, add or sandwiches, add USES: Fresh in salads to soups, or sauté for to or sauté or soups, sandwiches, addfor vegetable dishes. vegetable dishes. to soups, or sauté for vegetable dishes.

FLAVOR: FLAVOR: Hint Hint of of bitterness. bitterness.

Red variety slightly more Red varietyHint slightly more FLAVOR: of bitterness. bitter than green. bitter than green.

Red variety slightly more USES: Leaves are perfectly USES: Leaves are perfectly bitter than green. shaped to spreads for shaped to hold holdare spreads for USES: Leaves perfectly appetizers, or add fresh in appetizers, or add fresh for in shaped to hold spreads salads. salads. appetizers, or add fresh in salads.

Bibb Bibb Lettuce Lettuce Bibb Lettuce

FLAVOR: FLAVOR: Sweet Sweet and and succulent. succulent.

FLAVOR: Sweet USES: Fresh USES: Fresh in in lettuce lettuce and succulent. wraps or salads. wraps or salads.

USES: Fresh in lettuce wraps or salads.

Curly Curly Endive Endive Curly Endive

FLAVOR: FLAVOR: Slightly Slightly bitter. briefly bitter. Cook CookSlightly briefly FLAVOR: for milder flavor. for milder flavor. bitter.

Cook briefly USES: Fresh Fresh in in salads USES: for milder flavor.salads or add add to to side side dishes. dishes. or USES: Fresh in salads or add to side dishes.

Collard Collard Greens Greens Collard Greens

FLAVOR: FLAVOR: Mild Mild and and slightly slightly stronger cabbage. stronger than than FLAVOR: Mildcabbage. and slightly USES: Steam Steam or or sauté sauté USES: stronger than cabbage. to tenderize tenderize leaves. to USES: Steamleaves. or sauté Southern style style of of cooking cooking Southern to tenderize leaves. the is with the greens greensstyle is to toofboil boil with Southern cooking bacon or salt pork. bacon or salt the greens is pork. to boil with bacon or salt pork.

Dandelion Dandelion Greens Greens Dandelion Greens

FLAVOR: Slightly Slightly FLAVOR: bitter and and tangy. tangy. bitter FLAVOR: Slightly USES: Cook like USES:and Cook like bitter tangy. spinach or small spinachCook or add add USES: likesmall amount to salads. amount or to add salads. spinach small amount to salads.

Escarole Escarole Escarole

FLAVOR: FLAVOR: Similar Similar to to curly curly endive milder endive with with mildertoflavor. flavor.

FLAVOR: Similar curly USES: Primarily used fresh USES: Primarily used fresh endive with milder flavor. in salads.

Can also steam in salads.

Can also steam USES: Primarily used fresh or add to soups. or salads. add to soups. in Can also steam or add to soups.

Frisée Frisée Frisée

FLAVOR: FLAVOR: Nice Nice balance balance of of bitter bitter and and sweet. sweet.

FLAVOR: Nice balance of USES: Fresh in mixed USES:and Fresh in mixed bitter sweet. green green salads. salads.

USES: Fresh in mixed green salads.

LundsandByerlys.com LundsandByerlys.com LundsandByerlys.com

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

7/7/16 9:40 AM

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s

Switch up traditional hot cereal with savory nutritious morning grits.

VARIETY

Y

er

FLAVOR: Mildly peppery.

Cabbage-like. n salads USES: Remove tough s, add stems and ribs. Steam, auté for sauté, boil, or add small hes. amount to salads.

Beautiful as a garnish. of bitterness. ghtly more FLAVOR: Mild, yet en. more full-flavored than are perfectly d spreadshead for lettuce.

Fresh in salads add freshUSES: in or sandwiches.

eet FLAVOR: Sharp and . peppery. Radish-like. n lettuce USES: Steam, sauté, ds. or simmer as a side vegetable.

htly iefly FLAVOR: Bittersweet. o or. wn n salads USES: Fresh in salads, ory) dishes. grill, sauté, or bake.

d and slightly cabbage. or sauté FLAVOR: Slightly bitter.

USES: Adds crunch to eaves. e mixed green salads, and e of cooking is typically the lettuce to boil with used for Caesar salad. pork.

htly gy. ke d small ads.

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FLAVOR: Slightly bitter.

For sweeter, milder taste use baby spinach.

USES: Fresh in salads or sandwiches, sauté, or add to soups and pastas.

ilar to curly milder flavor.

FLAVOR: Mild and sweet. ly used fresh USES: Prepare greens also steam similar to spinach. Prepare ps. stalks similar to asparagus.

Kale

FLAVOR: Mildly peppery.

Cabbage-like.

USES: Remove tough stems and ribs. Steam, sauté, boil, or add small amount to salads.

Beautiful as a garnish.

Leaf Lettuce

FLAVOR: Mild, yet more full-flavored than head lettuce.

USES: Fresh in salads or sandwiches.

Mustard Greens

FLAVOR: Sharp and peppery. Radish-like.

USES: Steam, sauté, or simmer as a side vegetable.

Radicchio

(also known as red chicory)

FLAVOR: Bittersweet.

USES: Fresh in salads, grill, sauté, or bake.

Romaine Lettuce

FLAVOR: Slightly bitter.

USES: Adds crunch to mixed green salads, and is typically the lettuce used for Caesar salad.

Spinach

FLAVOR: Slightly bitter.

For sweeter, milder taste use baby spinach.

USES: Fresh in salads or sandwiches, sauté, or add to soups and pastas.

Swiss Chard

FLAVOR: Mild and sweet.

USES: Prepare greens similar to spinach. Prepare stalks similar to asparagus.

Watercress

FLAVOR: Slightly bitter with a peppery snap.

USES: Fresh in salads or added to soups and side dishes. Also popular as a garnish.

20 min prep time

Green Grits

serves 4

INGREDIENTS: 3 cups baby kale

pinch ground pepper

V cup fresh basil leaves, chopped

3 Tbsps. Greek Gods Plain Yogurt

½ cup water

1 avocado, medium, pitted, sliced

3 cups Full Circle Organic Chicken Stock, low sodium

1 cup organic cherry tomatoes, sliced in half

1 cup Organic Valley 2% Milk

N cup Lunds & Byerlys Roasted Sunflower Seeds, unsalted

1 cup Bob’s Red Mill Corn Grit Polenta V tsp. Lunds & Byerlys Sea Salt

4 tsps. California Olive Ranch Olive Oil

TO PREPARE Place the kale and basil in food processor and process until greens turn into paste, adding the water and scraping down the side until you have a smooth paste. Set aside.

In medium sauce pan combine chicken stock, milk, grits, salt and pepper. Bring to a boil, stir, cover pan and reduce heat to low. Simmer

while stirring frequently for 12–15 minutes. Turn heat off and let rest covered for 10 minutes.

Right before serving, stir in green mixture and yogurt. Divide between 4 bowls and divide avocado, tomatoes, sunflower seeds and olive oil evenly between each bowl. Serve immediately.

Optional: Top with grated parmesan or a poached egg

Slightly bitter e balanceFLAVOR: of with a peppery snap. eet. n mixed USES: Fresh in salads or ess added to soups and side dishes. Also popular as a garnish.

SOURCE: LUNDS & BYERLYS

SOURCE: LUNDS & BYERLYS

Calories: 350 Total Fat: 16g Saturated Fat: 3g Trans Fat: 0g Cholesterol: 5mg Sodium: 220mg Carbohydrate: 42g Fiber: 6g Sugars: 5g Protein: 10g Nutrition content of this recipe is calculated by a registered dietitian nutritionist. Due to variations in ingredients and measurements, values are approximations. Nutrients provided for this recipe represent values based on the best available information. This information is not intended to treat or diagnose. Please consult your physician for diet recommendations specific to your personal needs.

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[ dinner on the double ]

BY EVA MILOTTE

super salmon creative ways to enjoy

Let’s face it: Salmon can get a little boring. Sure, it’s great tossed on the grill and with a wedge of lemon squeezed over it, but when you want fillets with a little more flavor, check out these quick ideas.

©BLM PHOTOGRAPHY

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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. crusted Step 1:

Step 2:

Step 3:

Brush fillets with Dijon mustard.

Press a mixture of breadcrumbs and chopped pistachios into mustard.

Broil.

glazed Step 1:

Step 2:

Step 3:

Brush fillets with hoisin sauce.

Grill.

Grill sliced pineapple to serve alongside.

topping Step 1:

Step 2:

Step 3:

Spread cream cheese on pizza crust.

Layer sliced red onion, chopped dill, capers, and smoked salmon.

Top with mozzarella cheese. Bake.

rubbed Step 1:

Step 2:

Step 3:

Rub fillets with cumin, paprika, and chili powder.

Broil.

Stuff in taco shells with sliced mango, cilantro, and shredded red cabbage.

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[ just for Kids ]

Can you ďŹ nd the seven differences between the two pictures?

Answers (no cheating!):

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$1 OFF when you buy one Way Better Snacks product

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Not valid on 1.25 oz or 1 oz. Void if altered or copied. Limit one coupon per purchase of specified product(s).

RETAILER – Live Better Brands, LLC will reimburse you the face value of this coupon plus 8¢ handling provided it is redeemed by a consumer at the time of purchase on the brand specified. Coupons not properly redeemed will be void and held. Reproduction of this coupon is expressly prohibited (ANY OTHER USE CONSTITUTES FRAUD). Mail to Live Better Brands, LLC, 800 Washington Ave N, Suite 207, Minneapolis, MN 55401. Cash value .001¢. Void where taxed or restricted. LIMIT ONE COUPON PER ITEM PURCHASED. CONSUMER – LIMIT ONE COUPON PER ITEM PURCHASED. Void if reproduced, altered or expired. Consumer is responsible for any sales tax.

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ACTION

FOOD SOURCES

RDA/DIETARY INTAKE

6 milligrams (mg) 7 mg 11 mg 15 mg 30 mcg 55 mcg 60 mcg 75 mcg

1-3 yr 4-8 9-13 14-18 1-3 yr 4-8 9-13 14-18

Wheat germ oil, almonds and other nuts, cold-pressed vegetable oils.

Cruciferous and leafy green vegetables.

Antioxidant involved in immune function and anti-inflammatory processes.

Helps with blood clotting and bone formation and repair.

b1 b2 b3 b5 b6 b9 b12 FOLATE/FOLIC ACID

PANTOTHENIC ACID

NIACIN

RIBOFLAVIN

THIAMINE

2 mg 3 mg 4 mg 5 mg 0.5 mg 0.6 mg 1 mg 1.3 mg (M) 150 mcg 200 mcg 300 mcg 400 mcg

1-3 yr 4-8 9-13 14-18 1-3 yr 4-8 9-13 14-18 1-3 yr 4-8 9-13 14-18

Brewer’s yeast, eggs, legumes, mushrooms, organ meats, royal jelly, whole wheat.

Bananas, brewer’s yeast, brown rice, carrots, chicken, eggs, fish, organ meats, pork, potatoes, sunflower seeds, whole-grain cereals.

Asparagus, black-eyed peas, brewer’s yeast, fortified grains, leafy greens, lentils, lima beans, rice germ, spinach.

Fights stress; enhances stamina.

Promotes red blood cell formation; important in sodium-potassium balance, metabolism, and immune function.

Important in genetic, metabolic, and nervous system processes; needed for healthy red blood cells.

Prevents anemia; needed for cell formation, digestion, absorption of

Brewer’s yeast, clams, dairy, eggs, fish, organ meats, sea vegetables, soy.

1-3 yr 0.9 mcg 4-8 1.2 mcg 9-13 1.8 mcg

6 mg 8 mg 12 mg 16 mg (M)

1-3 yr 4-8 9-13 14-18 Beef liver, brewer’s yeast, broccoli, carrots, eggs, fish, nuts, wheat germ, whole wheat.

Essential for healthy circulation, skin, and nerves; important for converting food to energy.

0.5 mg 0.6 mg 0.9 mg 1.3 mg (M)

1-3 yr 4-8 9-13 14-18 Almonds, brewer’s yeast, meats, milk, soybeans.

Essential to antibody production, generation of energy, and tissue respiration; reduces effects of stress.

0.5 mg 0.6 mg 0.9 mg 1.2 mg (M)

1-3 yr 4-8 9-13 14-18 Brewer’s yeast, dairy, egg yolks, wheat germ, whole grains, legumes, nuts, seeds.

Enhances brain function, circulation, digestion, and energy production.

1.2 mg (F)

14 mg (F)

1 mg (F)

1 mg (F)

1-18 yr 600 International Units (IU) (15 mcg)

Cod liver oil, fatty fish, egg yolks, fortified dairy products.

Controls calcium levels; critical for bone and tooth development.

Water-Soluble Vitamins

k

D-ALPHA TOCOPHEROL

a d e

300 micrograms (mcg) 400 mcg 600 mcg 900 mcg (M) 700 mcg (F)

Fish liver oil; manufactured in the body from brightly colored fruits and veggies.

Antioxidant needed for eye and skin health.

1-3 yr 4-8 9-13 14-18

Fat-Soluble Vitamins Note that some nutrient recommendations vary for males (M) and females (F).

VITAMIN/MINERAL

®

tasteforlife

annual kids’ nutrition chart

2016

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yeast, fortified grains, leafy greens, lentils, lima beans, rice germ, spinach.

Brewer’s yeast, clams, dairy, eggs, fish, organ meats, sea vegetables, soy.

Brewer’s yeast, fruits, milk, rice bran, vegetables, nuts.

Berries, citrus fruits, leafy greens, cauliflower, winter squash, asparagus.

nervous system processes; needed for healthy red blood cells.

Prevents anemia; needed for cell formation, digestion, absorption of food, and metabolism.

Needed for synthesis and utilization of amino acids and fats; supports healthy hair, nails, and skin.

Antioxidant needed for many different metabolic functions in the body, including tissue growth and repair and anti-inflammatory action.

biotin

c

b9 b12

888-234-5656 carlsonlabs.com

Provides up to 1,100 mg of omega-3s and 400 IU of vitamin D3 per serving to support brain, vision and nervous system development in children 5 to 40 lbs.

Baby’s DHA

Provides the important omega-3 DHA and vitamins A and D3 to promote healthy brain and vision development in growing kids.

Kid’s DHA

3 mg 5 mg 8 mg 11 mg (M)

1-3 yr 4-8 9-13 14-18 Brewer’s yeast, egg yolks, legumes, seafood, sea vegetables, whole grains.

Important in immune health; deficiency results in loss of senses of smell and taste.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

9 mg (F)

1.6 mg (F) 1.6 mg (F)

360 mg (F)

15 mg (F)

65 mg (F)

SELECTED SOURCES “Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes,” US Dept. of Agriculture, www.nutrition.gov • “Micronutrient Information Center,” Linus Pauling Institute, http://lpi.oregonstate.edu • “Multiple Micronutrient Supplementation for Improving Cognitive Performance in Children . . . ” by A. Eilander et al., Am J Clin Nutr, 1/10 • Staying Healthy with Nutrition by Elson M. Haas, MD, with Buck Levin, PhD, RD ($39.95, Celestial Arts, 2006)

SPONSORED BY

zinc

selenium

20 mcg 30 mcg 40 mcg 55 mcg

1-3 yr 4-8 9-13 14-18 Brazil nuts, brewer’s yeast, broccoli, brown rice, seafood, meat, whole grains.

Important for thyroid gland function.

manganese

1.2 mg 1.5 mg 1.9 mg (M) 2.2 mg (M)

1-3 yr 4-8 9-13 14-18

Needed for fat and protein metabolism, energy production, healthy nerves, and immune system.

Avocados, nuts, seeds, sea vegetables, whole grains.

Dairy, fish, leafy greens, meat, seafood.

Vital for enzyme activity and energy production.

magnesium

80 mg 130 mg 240 mg 410 mg (M)

1-3 yr 4-8 9-13 14-18

iron

7 mg 10 mg 8 mg 11 mg (M)

1-3 yr 4-8 9-13 14-18

Eggs, fish, liver, meat, leafy vegetables, whole grains.

Essential to blood cell production, normal growth and development, and immune health.

copper

1-3 yr 700 mg 4-8 1,000 mg 9-18 1,300 mg 340 mcg 440 mcg 700 mcg 890 mcg

Almonds, avocados, legumes, broccoli, oats, seafood, soybeans.

Aids in red blood cell, bone, and collagen formation.

8 mcg 12 mcg 20 mcg 25 mcg

1-3 yr 4-8 9-13 14-18 15 mg 25 mg 45 mg 75 mg (M)

0.9 mcg 1.2 mcg 1.8 mcg 2.4 mcg

1-3 yr 4-8 9-13 14-18

1-3 yr 4-8 9-13 14-18

300 mcg 400 mcg

9-13 14-18

1-3 yr 4-8 9-13 14-18

Dairy (and fortified substitutes), leafy greens, sardines.

Essential for strong bones and teeth, healthy gums, and muscle function.

calcium

Important Minerals

FOLATE/FOLIC ACID

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Bob’s Red Mill Gluten-Free Flaxseed Meal & Whole Flaxseed

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Briannas Dressings Briannas brings you the most mouth-watering, insanely delicious salad dressings to ever caress a leaf of lettuce. Made with the freshest ingredients in small batches for impeccable quality.

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Lillie’s Q Barbeque Sauce & Rubs From Carolina Gold to Hot Smoky, each of the Lillie´s Q sauces and rubs pays homage to the deeprooted barbeque traditions of specific Southern regions. Each recipe was created exclusively by Chef Charlie McKenna and is made in-house. Plan a trip to Lillie´s Q or explore each variety at home and experience the culmination of three generations of Southern style barbecue mastery. From Lillie´s kitchen to yours . . . enjoy!

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[ quick tips ]

BY MARIA NOËL GROVES, RH (AHG) AND LISA FABIAN

shiitake mushrooms

mushrooms From fighting cancer to aiding digestion to boosting vitamin D levels and immunity, mushrooms aren’t just what’s for dinner.

• Mushrooms provide bioavailable vegan vitamin D. When exposed to sun or UV light (especially when placed upside down), mushrooms concentrate nearly 500 times more of this important vitamin in their flesh, which is retained once dehydrated.

• Mushrooms provide excellent, economical vegan protein with a meaty “umami” texture and flavor, ample fiber, and some B vitamins.

• Most mushrooms need to be cooked, simmered, or otherwise heat-treated in order to be safe and make their benefits available to us. (Certain wild mushrooms remain poisonous after being exposed to heat. Make sure of what you're eating!)

• The polysaccharides in mushrooms help strengthen and modulate immune function. These complex starches create a healthy challenge to the immune system, which improves immune cell function. This strengthens a weak immune system in someone with frequent illnesses and chronic infections. It also downplays overreactive allergic and autoimmune responses, and it appears to strengthen the body’s response against cancer, both for prevention and as an adjunct treatment.

• Research has found that compounds in white button mushrooms enhance the activity of natural killer cells—an important component of the immune system. Research has also discovered that the substances found in white button mushrooms

button mushrooms

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lion's mane

may also improve the development of adaptive immunity, which starts after the body is exposed to a pathogen.

• Shiitake mushrooms, well known for making a great vegetarian burger substitute, offer plentiful health benefits as well. Traditionally they were ingested for stamina and circulation, and for help in controlling arthritis, diabetes, immune deficiency, and high cholesterol. They’ve also been clinically studied for their benefits in fighting cancer (particularly breast, gastric, and prostate).

• Lion’s mane (Hericium erinaceus) is a medicinal mushroom known for its ability to help fight dementia and improve cognition. Unfortunately, it seems that the cognitive benefits of lion’s mane last only as long as treatment is taking place. ● SELECTED SOURCES “Consuming Lentinula edodes (Shiitake) Mushrooms Daily Improves Human Immunity...”

by X. Dai et al., J Am Coll Nutr, 4/14 • The Fungal Pharmacy: The Complete Guide to Medicinal Mushrooms and Lichens of North America by Robert Rogers ($29.95, North Atlantic Books, 2011) • Medicinal Mushrooms: An Exploration of Tradition, Healing, and Culture by Christopher Hobbs ($18.95, Botanica Press, 1995) • Mushrooms for Health: Medicinal Secrets of Northeastern Fungi by Greg Marley (Down East Books, 2009) • “Progress on Understanding the Anticancer Mechanisms of Medicinal Mushroom: Inonotus obliquus” by F.Q. Song et al., Asian Pac J Cancer Prev, 2013 • “Suppression of Inflammatory and Allergic Responses by Pharmacologically Potent Fungus Ganoderma lucidum” by N. Bhardwaj et al., Recent Pat Inflamm Allerg Drug Discov, 2014 • “Suppression of the Inflammatory Response by Triterpenes Isolated from the Mushroom Ganoderma lucidum” by S. Dudhgaonkar et al., Int Immunopharmacol, 10/09

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

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[ healthy pick ] Watermelon

Nutrition Facts

Did you know?

1 cup

The inner, pale-green rind of watermelon contains chlorophyll, a pigment that helps prevent bad breath and body odor, and the black seeds (try them toasted) are good sources of B vitamins and several minerals.

Serving Size

Amount Per Serving

Calories

46

Fiber

0.6 g

Protein

0.9 g

Fat

0.2 g

Carbohydrates 11.5 g

SELECTED SOURCES “Basic Report: 09326, Watermelon, raw,” National Nutrient Database for Standard Reference, http://ndb.nal.usda.gov/ndb/ foods/show/2468 • Rawsome! by Brigitte Mars ($17.95, Basic Health Publications, 2004)

NUTRIENTS: Calcium, magnesium, potassium, and phosphorus; vitamins A and C; lycopene.

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[ market gourmet ] Recipe

Tropical Fruit Trail Mix Gluten Free

From the Taste for Life test kitchen

5 minutes prep time • Serves 6 1 c cashew nuts 1 c chopped dried pineapple slices N c chopped crystallized ginger (approximately 2 oz) L c dried coconut flakes

© BLM PHOTOGRAPHY

1. Combine all ingredients in an airtight container with a lid.

2. Enjoy!

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