Lunds August 2018

Grilled Rainbow Veggies with Tahini & Lemon

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see page 17

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Veggie Bowls

living nourish

Stone Fruit Dessert

CREATE HARMONY

Take time to slow down, find balance and eat well

COMPLIMENTARY

AUGUST 2018

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Edition of Taste for Life

®

Kids’ Nutrition Chart

7/10/18 6:50 AM

[ nutrition plus ] Mineral Recommended Dietary Allowance

magnesium This mineral plays many critical roles in the human body.

Magnesium regulates blood sugar levels and blood pressure, helps bones stay strong, aids muscle and nerve function, and is involved in energy production.

It may also help support emotional balance. In fact, magnesium has been dubbed the “antistress mineral” because it relaxes skeletal muscles as well as the smooth muscles of blood vessels and the gastrointestinal tract.

Although magnesium is found in many foods, the United States Department of Agriculture reports that nearly a third of Americans don’t get the recommended amount .

Much of this mineral can be lost through food processing and refining. Another factor that influences its levels in produce is the amount of magnesium in soils where food is grown.

2 A U G U S T

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LIFE STAGE

AGE

MALES (MG/DAY)

FEMALES (MG/DAY)

Children

1–3

80

80

Children

4–8

130

130

Youths

9–13

240

240

Adolescents

14–18

410

360

Adults

19–30

400

310

Adults

31 and older

420

320

FOOD SOURCES

SERVING

MAGNESIUM (MG)

Brown rice

1 cup, cooked

86

Almonds

1 oz (about 23 nuts)

77

Swiss chard

K cup, cooked

75

Shredded wheat

2 biscuits

61

What the research says

Studies indicate magnesium can help treat muscle and nerve pain as well as reduce cramping. Other research has found that magnesium promotes muscle strength in male athletes.

Some forms of magnesium can cause gastrointestinal upsets, so be sure to discuss a magnesium supplement with your healthcare provider before you add it to your health regimen.

For recommendations for infants and pregnant and/or breastfeeding women, go to http://lpi.oregonstate.edu/infocenter/minerals/magnesium. ● SELECTED SOURCES “Dietary Supplement Fact Sheet: Magnesium,” Office of Dietary Supplements, National Institutes of Health • “Magnesium,” Linus Pauling Institute, www.lpi.OregonState.edu • “Magnesium for Pain Relief” by Jacob Teitelbaum, MD, www.PsychologyToday.com • “Magnesium Intake Is Associated with Strength Performance in Elite Basketball, Handball, and Volleyball Players” by Santos D. Aguiar et al., Magnes Res, 10/10/11

2018

6/26/18 4:05 PM

[ contents ]

august 5 market gourmet Peach and nectarine crisp!

6 in the news Ice cream options • Pump up protein • Healthy diets linked to better hearing • more

12 savor seafood Zesty summer recipes for salads, soups, and more.

18 food focus Savor this Deviled Avocado treat.

20 kids’ nutrition chart Our at-a-glance guide for healthy kids.

22 kids in the kitchen Get your children involved in meal prep.

6 13 featured recipe AVOCADO AND SHRIMP SALAD

22

26 let’s get cooking Strategies for the tastiest veggies.

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

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CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com

CREATE HARMONY Take time to slow down, find balance and eat well

CONTRIBUTING EDITORS

Lisa Fabian, Rich Wallace EDITORIAL ASSISTANT

Kelli Ann Wilson ART DIRECTOR

Simple Steps to Fall in Love with Feeling Great

BY BEKAH RIEKE, LUNDS & BYERLYS NOURISH SPECIALIST, CHNC

As a holistic nutritionist I often ask, “What are you doing to fall in love with feeling great?” When we make personal health a priority we begin a journey toward feeling great and we just want more of that feeling! The first step is to want to feel your best. The second step is to conscientiously make healthier choices.

Often during a consultation, I’ll recommend easy action steps that can ground us in our commitment to feeling great. These steps only require a minute or two, like remembering to take vitamins or drink a glass of water. As we delve deeper, we talk about “practices” like a yoga practice, that can be put on the calendar on a weekly basis. The kinds of actions one can choose are wide ranging — everything from committing to cooking more at home to daily reading, daily exercise, or even taking an art or music class.

A great way to ground yourself in health and feeling great is to educate yourself about healthier diet and lifestyle choices and to make a plan to enact those choices.

Looking for info in the form of practical written guidance? Many Nourish resources at LundsandByerlys.com/Nourish are a great place to start!

Here is just a sampling of the great information you’ll find on our website: Pantry Essentials: A list of recommended essentials for everyday cooking. A wellstocked pantry is the best way to ensure that you’ll have everything you need to cook once you get home. Determining which organic and natural brands to choose can be a daunting task, so we have created a pantry essentials list for the basics.

Eat This, Not That: Recommended foods for trading up to healthier options. To develop habits that support eating pure foods, we have created a list of foods to eat and foods to avoid. The goal would be to follow this list 100 percent of the time, but even 50 percent of the time will enable you to reap many health benefits.

Superfoods Guide: A list of superfoods throughout our store. Looking for examples of superfoods to incorporate into your diet? This guide outlines exactly which superfoods to consider.

Boosting: A list of nourishing boosts found in our Health and Body Care Department. This resource outlines five areas featuring quality supplements or boosts, including top brands of vitamins, minerals & omegas, herbs, probiotics, essential oils and superfood boosts.

Nourish 21 Day Challenge: Simple easy ways to incorporate nourishing exercises for 21 days. Want to really put your learning into action? This 21-day challenge is your opportunity to kick-start your Nourish journey with daily healthy choices. They say if you can do something for 21 days in a row it goes from a habit to a lifestyle. Give it a try!

4

Michelle Knapp GRAPHIC DESIGNER

Ronna Rajaniemi CUSTOM GRAPHICS MANAGER

Donna Sweeney BUSINESS DEVELOPMENT DIRECTOR

Amy Pierce CUSTOMER SERVICE

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

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

Ashley Dunk (x190) WESTERN BRAND PROMOTIONS DIRECTOR

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

Bob Mucci, 978-255-2062 EXECUTIVE DIRECTOR OF RETAIL SALES AND MARKETING

Anna Johnston anna.johnston@tasteforlife.com FOUNDER AND CHIEF EXECUTIVE OFFICER

T. James Connell CREATIVE AND SALES OFFICES

149 Emerald Street, Suite O Keene, NH 03431 603-283-0034 Published monthly by Taste for Life®, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2018 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

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

AUGUST 2018

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7/5/18 9:27 AM

© BLM PHOTOGRAPHY

[ market gourmet] Dessert

Peach and Nectarine Crisp From New Favorites for New Cooks by Carolyn Federman ($19.99, Ten Speed Press, 2018)

FOR THE FILLING

1 lb ripe yellow peaches

1 lb ripe yellow nectarines

1 Tbsp all-purpose flour

2 Tbsp granulated sugar

N c blueberries (optional)

FOR THE TOPPING

M c all-purpose flour

M c rolled oats

K c packed brown sugar

K tsp ground cinnamon

55 min prep time serves 8

Pinch of coarse salt

K c unsalted butter

Vanilla ice cream for serving, optional

1. Make filling: Slice off tops and bottoms of peaches; this will make them easier to peel. Using a vegetable peeler, carefully remove skin from each peach. (Nectarines do not need to be peeled; their skin will cook nicely into the crisp.) Place peaches cut-side down on a cutting board. Use a paring knife to cut each peach in half. Remove pits. With halves facedown, cut peaches into bite-size pieces.

Prepare nectarines same way.

2. In a medium bowl, combine the 1 tablespoon of flour, the 2 tablespoons of sugar, the peaches, and nectarines. Add blueberries (if using) and stir to mix with a wooden spoon.

Scrape fruit mixture into a 9-inch glass or ceramic baking dish.

3. Make topping: Position an oven rack in middle of oven. Preheat oven to 375°. In a clean medium-size bowl, whisk together the M cups of flour, the oats, brown sugar, cinnamon, and salt until cinnamon has completely mixed in.

4. Cut butter into small pieces (N-inch square). Add butter to flour mixture. With clean hands, massage mixture gently until it just comes together like a loose dough. Sprinkle topping over filling in a thin layer.

5. Bake on middle rack until filling is bubbling at surface and top is golden brown, 35 to 40 minutes.

Remove from oven and allow crisp to cool for 5 minutes.

6. Spoon crisp into bowls while it’s still warm. Serve with a scoop of vanilla ice cream, if desired.

Per serving (with blueberries and without ice cream): 264 Calories, 3 g Protein, 37 g Carbohydrates, 3 g Fiber, 12 g Total fat (7 g sat), 41 mg Sodium, H Vitamin A, C, Phosphorus

Kitchen Note: Crisp gets its name from the topping that crisps up as it bakes, sealing in the heat so the fruit is steamed into a soft, syrupy jam. Any stone fruit (peaches, plums, nectarines) will work well. Make crisps all year round by substituting fruit in season: Berries in spring and apples or pears in winter and fall.

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6/26/18 8:25 AM

[ health front ]

NEWS THAT’S GOOD FOR YOU

ice cream options August is peak ice cream month, but the treat does have quite a bit of fat. Researchers in a surprising study compared lower-fat ice cream with the full-fat version and found that most participants didn’t detect much difference.

The versions ranged from 6 percent fat to 14 percent, and tasters found equal pleasure in each scoop.

SOURCE “Wellness Made Easy,” University of California, Berkeley Wellness Letter, 7/18

now hear this!

Following a healthy diet appears to reduce the likelihood of hearing loss in women. More than 70,000 women were tracked for 22 years, with researchers assessing their diets every four years. Women who most closely adhered to the Alternate Mediterranean Diet (AMED) or Dietary Approaches to Stop Hypertension (DASH) were found to have about a 30 percent lower risk of moderate or worse hearing loss.

The AMED diet includes extra-virgin olive oil, grains, legumes, vegetables, fruits, nuts, fish, and moderate intake of alcohol. The DASH plan is high in fruits and vegetables and low-fat dairy and is low in sodium.

SELECTED SOURCES “Adherence to Healthful Dietary Patterns Is Associated with Lower Risk of Hearing Loss in Women” by S.C. Curhan et al., Journal of Nutrition, 5/11/18 • “Healthy Diet May Lower Risk of Hearing Loss in Women,” Brigham and Women’s Hospital, 5/11/18

6 A U G U S T

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7/9/18 3:17 PM

pump up the protein

Protein is a key part of any healthy diet, but many of us would like to cut down on how much meat we eat.

The Tufts University Health & Nutrition Letter offers these alternatives for helping us get enough protein: n Eggs. A large one has about 6 grams of protein. n Dairy products such as nonfat Greek yogurt or a serving of cottage cheese. n Legumes, including beans and lentils. n Nuts and nut butters. n Meat substitutes such as tempeh, seitan, and veggie burgers.

SOURCE “Ask Tufts Experts,” Tufts University Health & Nutrition Letter, 2/18

lean red meat works too

“Red meat can be a part of a heart-healthy eating pattern like a Mediterranean-style eating pattern,” said Purdue University Professor of Nutrition Science Wayne W. Campbell, PhD. He led a study that compared a diet that included a typical US intake of red meat (about 3 ounces a day) with the commonly recommended intake of about 3 ounces twice per week.

He found that heart health indicators improved when both amounts of lean, unprocessed red meat were included in a Mediterranean-style diet.

“The composition of a Mediterranean-style eating pattern varies across countries and cultures,” Dr. Campbell said. He noted that olive oil, fruit, vegetables, and legumes are important components of the diet, “But protein sources depend on what country and geographic region. If they live on the coast, they will eat more seafood, but if they live inland they will eat more red meat.”

SELECTED SOURCES “Mediterranean-Style Eating with Lean, Unprocessed Red Meat Improves Heart Disease Rick,” Purdue University, 6/13/18 • “A Mediterranean-Style Eating Pattern with Lean, Unprocessed Red Meat Has Cardiometabolic Benefits . . .”

by L.E. O’Connor et al., Am J Clin Nutr, 6/13/18

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7/9/18 3:22 PM

Mi-Del

The Ojai Cook

Ginger Snaps & Pie Crusts

Lemonaise

$3.99

2 /$7.00

Save 80¢ 12 oz.

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Save up to $1.98 on 2 7.1 – 10 oz.

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Earth’s Best Veggie Fries

2 /$7.00

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Fruit Yogurt Smoothie Pouches

4 /$5.00

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Baby Food Puree

2 /$3.00

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True Dough

Old Home

$4.99

$4.99

Pizza Dough

Save $1.00 12 oz.

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Nature’s ­Bakery Fig Bars

2 /$7.00

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GF Fig Bars

$3.99

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8

AUGUST 2018

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Peanut Butter Save $1.00 24 oz.

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Bobo’s

Single Oat Bars

2 /$5.00

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SALE GOOD THROUGH AUGUST 31, 2018

7/5/18 9:30 AM

Primal Kitchen Bars & Salad Dressing Mark Sisson, New York Times best selling author of The Keto Reset Diet, developed foods for people who love to eat. Primalinspired salad dressings are full of healthful, natural fats, superfoods, antioxidant-rich, and high-ORAC-scoring herbs and spices. Collagen Nut & Seed Bars deliver 15 g of protein and are great for breakfast, mid-meal snack and pre- or post-workout.

­Collagen Bars

2 /$5.00

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Dressings

$5.99

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Triscuit Organic Crackers Introducing organic Triscuits! The cracker you already love is now even better: • • • •

Baked with simple, real food ingredients USDA Certified organic Non-GMO Project verified 100% whole grain wheat

2 /$5.00

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SALE GOOD THROUGH AUGUST 31, 2018

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AUGUST 2018

9

7/5/18 9:52 AM

Garofalo

1907 New Zealand

Pasta

buy one, get one FREE

Artisan Water

2 /$3.00

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Barnana

Krave

Chewy Banana Bites

Jerky

$4.99

$3.99

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Nutpods

Briannas

Dairy-Free Creamers­

Dressings

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Seventh Generation J.R. Watkins

Natural Laundry Detergent

All Products

$10.99

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Dish

15% OFF

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2 /$5.00

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10

AUGUST 2018

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SALE GOOD THROUGH AUGUST 31, 2018

7/5/18 9:49 AM

Seven Sundays Minne Muesli • Half the sugar and twice the protein as granola • Gluten-Free • 100% Whole Grain • Sustainably Sourced Ingredients • Made in Minnesota

Muesli

$3.99

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2 /$4.00

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Perfect Overnight Muesli Recipe

Mix 1/2 cup muesli with 1/2 cup milk, yogurt or fruit juice.

Cover and refrigerate overnight. Add any desired toppings such as fresh fruit, honey or nutbutter. Grab a spoon and enjoy!

Yumbutter Pouches Yumbutter pouches are packed with the highest quality, sustainably sourced nuts and seeds to fuel your dreams and everyday adventures. When you buy Yumbutter you feed a child in need through their Buy One Feed One business model.

As a certified B Corporation, Yum­­­butter believes business can be used to build a better world.

Nut Butters­

Nut Butters­

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SALE GOOD THROUGH AUGUST 31, 2018

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AUGUST 2018

11

7/5/18 9:35 AM

BY LISA FABIAN

savor seafood ocean-fresh flavor

© BLM PHOTOGRAPHY

12 A U G U S T

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Versatile and easy to work with, fish and shellfish can be made into a variety of dishes. From salads and sandwiches to chowders and main entrées, serve up the satisfying taste of seafood with these simple recipes.

© MICHAEL PIAZZA

Avocado and Shrimp Salad From The All-New Fresh Food Fast from the editors of Cooking Light ($25.99, Oxmoor House, 2018)

25 min prep time

1K lb raw large shrimp, peeled and deveined

serves 2

K tsp kosher salt, divided

K tsp black pepper, divided

3 Tbsp olive oil, divided

2 Tbsp fresh lemon juice (from 1 lemon)

1 c panko breadcrumbs

1 (5 oz) package baby arugula

4 Tbsp mayonnaise

K c thinly sliced red onion (from 1 medium onion)

2 Tbsp chopped fresh herbs, such as tarragon or parsley

1 medium-sized avocado, sliced

1 Tbsp lemon juice

N c sliced radish (about 1 oz)

15 min prep time serves 4

1. Toss shrimp with N teaspoon each of the salt and pepper.

2. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add shrimp, and cook until cooked through and opaque, about 2 minutes per side. Transfer to a plate.

3. Whisk together lemon juice and remaining 2 tablespoons oil and N teaspoon each salt and pepper in a large bowl. Add arugula and onion and toss to coat.

4. Divide among 4 plates. Top with shrimp, avocado, and radish.

Per serving: 311 Calories, 25 g Protein, 10 g Carbohydrates, 5 g Fiber, 19 g Total fat (3 g sat), 980 mg Sodium, HHHHH Vitamin K, Phosphorus, HHH Vitamin B12, HH Vitamin C, E, Vitamin B3 (niacin), B6, H Vitamin A, Calcium, Magnesium, Potassium, Zinc

Kitchen Note: If you’re preparing this salad ahead or packing it for lunch, toss the avocado in a bit of lemon juice to prevent it from browning.

White Fish Cakes From Two If By Sea by Barton Seaver ($30, Sterling Epicure, 2016)

Salt or Old Bay Seasoning, to taste

1 lb cooked white fish, cooled and flaked

2 Tbsp butter

1. Combine panko, mayonnaise, herbs, and lemon juice in a bowl. Season with salt, and gently mix together to form a paste. Add fish and gently mix to combine, taking care not to break up flakes of fish.

2. Divide mixture into 4 equal cakes, gently forming into patties slightly taller than they are round. They should be packed just tightly enough so that they will hold together during cooking, but not so hard as to crush the fish.

3. Preheat broiler to High.

4. Heat butter in an oven-safe sauté pan over moderate heat until bubbling.

Place cakes in pan and cook until edges begin to brown on bottom. Spoon butter from pan over tops of cakes and place pan under broiler and broil until tops have browned, 5 to 8 minutes.

5. Remove from broiler and, if desired, serve with any sauce you like.

Per serving: 343 Calories, 22 g Protein, 20 g Carbohydrates, 1 g Fiber, 19 g Total fat (6 g sat), 525 mg Sodium, HHHH Vitamin K, Phosphorus, HHH Vitamin B12, HH Vitamin B3 (niacin), H Vitamin B1 (thiamine), B2 (riboflavin), B6, Potassium

Kitchen Note: These are as easy to make as crab cakes, and you can use any flaked cooked fish, including canned pink or red salmon, tuna, and even sardines. The trick is to keep the texture of the fish intact, mixing it ever so gently with the bread mixture. Most any herb will do, so take this as an opportunity to use up any sprig stragglers you have in your produce drawer.

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7/9/18 1:33 PM

continued from page 13

Thai-Inspired Tuna Salad Pita Pockets From the TasteforLife test kitchen

2 (5 oz) cans water-packed tuna, drained

K red bell pepper, finely chopped

1 garlic clove, minced

N c chopped cilantro

V c peanuts, chopped

L c low-fat mayonnaise

Juice of K lime

1 tsp chili sauce, or more to taste

1 tsp sugar

2 pita pockets, sliced and toasted

15 min prep time serves 2

1. In a large bowl, mix together tuna, bell pepper, garlic, cilantro, and peanuts.

2. In a small bowl, combine mayonnaise, lime juice, chili sauce, and sugar.

3. Stir mayonnaise mixture into tuna mixture until well combined.

4. Fill pita pockets with tuna salad and serve.

Per serving: 421 Calories, 41 g Protein, 42g Carbohydrates, 6 g Fiber, 12 g Total fat (2 g sat), 984 mg Sodium, HHHHH Vitamin B3 (niacin), B12, C, HHHH Phosphorus, HHH Vitamin B6, HH Iron, H Vitamin B1 (thiamine), B2 (riboflavin), K, Magnesium, Potassium, Zinc

14  A U G U S T

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7/9/18 3:27 PM

Leek and Salmon Comfort Chowder From Keto Lunches by Stephanie Pedersen ($19.95, Sterling Epicure, 2018)

2 Tbsp extra-virgin olive oil

4 leeks, washed, trimmed, and sliced into crescents

3 cloves garlic, minced

6 c Chicken Bone Broth (recipe follows), or your favorite chicken stock

1K tsp dried thyme leaves

1 tsp fresh chopped dill (or K tsp dried)

Salt and pepper, to taste

30 min prep time serves 4

1 lb salmon fillets or pieces, cut into bite-size pieces (you can use fresh or frozen fish)

1 (15 oz) can coconut milk (about 1O c)

1. Heat oil in a large saucepan over medium-low heat. Add leeks and garlic, and cook until slightly softened.

2. Add broth, thyme, and dill. Simmer for about 15 minutes. Season to taste with salt and pepper.

3. Add salmon and coconut milk to pan. Bring back to a gentle simmer and cook just until fish is opaque and tender. Serve immediately.

Per serving: 611 Calories, 34 g Protein, 22 g Carbohydrates, 2 g Fiber, 46 g Total fat (24 g sat), 500 mg Sodium, HHHHH Vitamin B3 (niacin), B6, B12, K, Phosphorus, HHHH Iron, HHH Potassium, HH Vitamin B1 (thiamine), C, E, Magnesium, H Vitamin B2 (riboflavin), Calcium, Zinc

Kitchen Note: Leeks and salmon together are a winning combination.

This creamy chowder is healthy, delicious, comforting, and easy—with only three steps.

Chicken Bone Broth From Keto Lunches by Stephanie Pedersen ($19.95, Sterling Epicure, 2018)

1 (4 lb) chicken, whole, or the carcasses of 2 or 3 chickens (parts or whole, such as from a rotisserie chicken)

1 medium onion, peeled and quartered

2 stalks celery, quartered

1 tsp whole black peppercorns

2 hrs

prep time makes about 3 quarts

1-3 Tbsp salt (start with 1 tablespoon and adjust with more as needed at end of cooking)

Optional: Green stalks from leeks or scallions (as many as you’d like— even just one will make your broth more savory; just make sure they are clean), parsley stems, thyme sprigs (left whole), fennel fronds, bay leaf

1. Place all ingredients in a large stockpot and cover with about 4 quarts of water, or until all ingredients are covered by about 1 inch.

2. Place pot over high heat, cover with a lid, and cook until it comes to a rolling boil. Reduce heat to a simmer and cook for 4 hours. If desired, skim off any fat that collects on top during cooking process.

3. After 4 hours, turn off heat and allow broth to cool in pot for 90 minutes or more.

4. Carefully strain out solids, using a strainer such as a spider, or pour broth into a colander set over a large, deep bowl.

5. Decant broth into a large container or into individual 1-cup serving containers.

6. Store broth in refrigerator for up to 3 days. If storing longer, freeze it.

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EAT THE R AINBOW Eat a variety of colorful foods every day SPOTLIGHT ON SEASONAL & LOCAL PRODUCE:

Interview with Jeff Anderson LUNDS & BYERLYS SENIOR PRODUCE BUYER

At Lunds & Byerlys we source all of our produce at our certified organic distribution center. Produce Buyer Jeff Anderson and his team work hard to ensure our customers have top-quality produce to choose from each and every day.

What do you do at Lunds & Byerlys?

I am one of the produce buyers at our distribution center and have been with Lunds & Byerlys for 47 years, with 23 years of experience buying produce. Some of my main responsibilities include the procurement of locally grown produce and Western grown commodity crops, both organic and conventional. I also coordinate our CSA program, which includes coordinating deliveries between our local growers and our stores for customer pickups.

How have organic produce offerings changed over the years?

When I first started as a buyer, organics weren’t even on the radar of an average customer. As time went on and organic produce became available, options were very limited, pricing was almost double that of conventional, and product quality was questionable. Over the past 10-15 years, organic popularity has grown substantially with educated consumers concerned with what they eat.

Growers have dedicated more acreage for organics, the cost has become more reasonable and the quality is outstanding. We have a network of local organic growers that do a fantastic job for us — ­­ their products are beautiful, pristine and of the highest quality!

What are great produce options in August, including local offerings?

August is the perfect time of year for fresh produce, 16

especially local. We hang our hat on the Amaize Sweet corn and the name says it all! This incredibly sweet corn is bred through traditional methods and is not genetically modified.

We are also in full swing on everything from cabbage to zucchini, eggplant, radishes, green beans, cucumbers, green peppers, kales, melons and more. And, of course, many people’s favorite: Heirloom tomatoes. It’s also peak season for a great assortment of tree-ripened soft fruit including peaches, nectarines and plums.

How does Lunds & Byerlys ensure it’s offering the freshest produce possible?

With our locally grown items we receive several deliveries per week to keep the product as fresh as possible. Some items are picked daily by the growers and then delivered directly to the stores the same day.

With nationally procured produce, we align ourselves with the top quality shippers and growers and buy direct.

We are in constant contact with our shippers for up-todate product reports. Produce is delivered directly to our distribution center for delivery to our stores (often times this happens on the same day we receive the produce).

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7/5/18 9:39 AM

Grilled Rainbow Veggies with Tahini and Lemon Everything is a superfood! Tahini is a mighty superfood and adds a touch of healthy fat and protein.

Stuffed Zucchini Boats INGREDIENTS:

TO PREPARE:

35 min prep time serves 6

1. Heat oven to 375 degrees.

2. Trim zucchini ends. Halve lengthwise and scoop out inner flesh with a spoon or melon baller leaving a “boat” for the stuffing. Finely chop the scooped out flesh and set aside.

3. In a large skillet on medium high heat, sauté 2 Tbsp oil, reserved chopped zucchini, ground turkey, onion, minced garlic (reserve 1 tsp), currants, and 1 tsp salt stirring occasionally for 10-15 mins until liquid is evaporated and turkey is thoroughly cooked.

4. Halve tomatoes, remove core, and put in blender or food processor with N tsp salt and remaining garlic. Puree on high until completely smooth. Coat a 9x13 baking pan with remaining olive oil. Pour tomato sauce in pan.

5. Combine the ground turkey mixture with cooked quinoa, herbs (reserve 1 Tbsp of each herb),K cup cheese, and K tsp of pepper and mix well. Spoon mixture into the zucchini boats and arrange on top of tomato sauce in baking pan. Top with any remaining meat and quinoa mixture.

6. Cover pan with foil and bake for 35 mins. Remove foil and bake an additional 20 mins. Garnish with remaining herbs and cheese and serve.

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INGREDIENTS:

Savor height of summer zucchini, tomatoes, and herbs with seasoned ground turkey and quinoa.

1O lbs medium-sized zucchini 3 Tbsp extra virgin olive oil (divided) 1 lb ground turkey O cup onion, finely chopped 2 Tbsp garlic, minced (divided) L cup currants (okay to substitute raisins) 1N tsp sea salt (divided) 1N lb fresh Roma tomatoes O cup cooked L&B Quinoa (N cup uncooked) L cup Italian flat-leaf parsley, chopped (divided) L cup fresh dill, chopped (divided) O cup Parmigiano Reggiano, grated (divided) 1 tsp black pepper

serves

2 lg portobello mushroom caps, stems removed 1 red onion, skinned and cut in half 1 bunch rainbow carrots, all but 3” of green tops removed, cut in half lengthwise.

2 r ed bell peppers, stems removed, seeded and cut into 8 strips, lengthwise 2 zucchini, ends removed, cut L” thick lengthwise 1 bunch asparagus, woody ends trimmed off L cup extra virgin olive oil 2 Tbsp tahini K organic lemon sea salt and cracked pepper to taste

TO PREPARE:

1. Heat grill to medium high.

2. Wash and prep veggies as instructed. Pour olive oil in small bowl. Spread veggies out on 2 sheet pans and brush both sides with olive oil. In batches, first grill portobello caps, carrots and red onion, as these take the longest, about 5-6 mins on each side. Remove from grill once nicely charred and place back on the sheet pan to rest. Next grill red pepper, zucchini and yellow squash, about 3-4 mins on each side.

Finally, grill asparagus, about 2 mins on each side.

3. Slice the portobello caps into 1” slices. Slice the red onion into 1” pieces. Arrange all vegetables using your brilliant creativity. Drizzle with tahini and squeeze fresh lemon over all.

Salt and pepper to taste. Serve warm or at room temperature.

Tip: To get nice grill

marks do not move the vegetables while they grill. Let them rest in one spot and check 1-2 sample pieces in different places on the grill for gauging doneness before turning.

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© 2018 BY NICOLE FRANZEN

[ food focus ] Recipe

Deviled Avocado From Tasting Paris by Clotilde Dusoulier ($30, Clarkson Potter/Publishers, 2018)

1 (15 oz) can or jar chickpeas, rinsed and drained (see Kitchen Note)

2 tsp tahini

1 garlic clove

1 tsp ground turmeric

25 min prep time serves 8

Fine sea salt

N tsp freshly ground black pepper

2 Tbsp freshly squeezed lemon juice, or more to taste

2 Tbsp olive oil

4 avocados (about 6 oz each), halved and pitted

1 tsp smoked or regular paprika

Fleur de sel, for serving

K c pumpkin seeds, toasted

3 Tbsp finely chopped chives

1. In a food processor, process chickpeas, tahini, garlic, turmeric, 1 teaspoon salt, the pepper, lemon juice, oil, and 3 tablespoons water until smooth. Add a little more water, tablespoon by tablespoon, as needed, until creamy but still scoopable. Taste and add more salt or lemon juice as needed.

2. Scoop 2 rounded tablespoons of hummus into each avocado “hole,” as for deviled eggs.

3. Arrange on a serving platter. Sprinkle with paprika, fleur de sel, pumpkin seeds, and chives.

Per serving: 448 Calories, 16 g Protein, 44 g Carbohydrates, 14 g Fiber, 26 g Total fat (4 g sat), 168 mg Sodium, HHHH Phosphorus, HHH Vitamin K, Magnesium, HH Vitamin B1 (thiamine), B6, C, Iron, Potassium, H Vitamin B2 (riboflavin), B3 (niacin), E, Zinc

Kitchen Note: To use home-cooked chickpeas, you’ll need 1L cup of chickpeas: Soak K cup dried chickpeas overnight and cook in a saucepan of boiling water until cooked through and tender, about 1 hour. Drain well.

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7/6/18 8:53 AM

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ACTION

FOOD SOURCES

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.

150 mcg 200 mcg 300 mcg 400 mcg

1–3 yr 4–8 yr 9–13 yr 14–18 yr

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.

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.

FOLATE/FOLIC ACID

b6 b9

1–3 yr 0.9 mcg

0.5 mg 0.6 mg 1 mg 1.3 mg (M) 1.2 mg (F)

1–3 yr 4–8 yr 9–13 yr 14–18 yr

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

Fights stress; enhances stamina.

b5

PANTOTHENIC ACID

14 mg (F) 2 mg 3 mg 4 mg 5 mg

1–3 yr 4–8 yr 9–13 yr 14–18 yr

NIACIN

6 mg 8 mg 12 mg 16 mg (M)

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

0.5 mg 0.6 mg 0.9 mg 1.3 mg (M) 1 mg (F)

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

1–3 yr 4–8 yr 9–13 yr 14–18 yr

b3

Almonds, brewer’s yeast, meats, milk, soybeans.

0.5 mg 0.6 mg 0.9 mg 1.2 mg (M) 1 mg (F)

30 mcg 55 mcg 60 mcg 75 mcg

1–3 yr 4–8 yr 9–13 yr 14–18 yr

1–3 yr 4–8 yr 9–13 yr 14–18 yr

6 milligrams (mg) 7 mg 11 mg 15 mg

1–3 yr 4–8 yr 9–13 yr 14–18 yr

RIBOFLAVIN

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

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

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

1–3 yr 4–8 yr 9–13 yr 14–18 yr

RDA/DIETARY INTAKE

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

b2

THIAMINE

b1

Brewer’s yeast, dairy, egg yolks, wheat germ, whole grains, legumes, nuts, seeds.

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

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

Controls calcium levels; critical for bone and tooth development.

Water-Soluble Vitamins

k

D–ALPHA TOCOPHEROL

d e

a Antioxidant needed for eye and skin health.

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

VITAMIN/MINERAL

annual kids’ nutrition chart ®

tasteforlife

2018

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3 mg 5 mg 8 mg 11 mg (M)

1–3 yr 4–8 yr 9–13 yr 14–18 yr 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.

9 mg (F)

20 mcg 30 mcg 40 mcg 55 mcg

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

Important for thyroid gland function.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by healthcare professionals or product manufacturers.

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

zinc

selenium

1.2 mg 1.5 mg 1.9 mg (M) 1.6 mg (F) 2.2 mg (M) 1.6 mg (F)

1–3 yr 4–8 yr 9–13 yr 14–18 yr

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

manganese

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

Dairy, fish, leafy greens, meat, seafood.

Vital for enzyme activity and energy production.

magnesium

15 mg (F) 80 mg 130 mg 240 mg 410 mg (M) 360 mg (F)

1–3 yr 4–8 yr 9–13 yr 14–18 yr

iron

7 mg 10 mg 8 mg 11 mg (M)

1–3 yr 4–8 yr 9–13 yr 14–18 yr

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

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

65 mg (F)

340 mcg 440 mcg 700 mcg 890 mcg

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

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

copper

1–3 yr 700 mg 4–8 yr 1,000 mg 9–13 yr 1,300 mg

15 mg 25 mg 45 mg 75 mg (M)

8 mcg 12 mcg 20 mcg 25 mcg

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

0.9 mcg 1.2 mcg 1.8 mcg 2.4 mcg

1–3 yr 4–8 yr 9–13 yr 14–18 yr

1–3 yr 4–8 yr 9–13 yr 14–18 yr

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

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

calcium

Important Minerals

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

biotin Antioxidant needed for many different metabolic functions in the body, including tissue growth and repair, as well as antiinflammatory action.

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

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

b12 c

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

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

14–18 yr 400 mcg

[ healthy family ]

BY ALAN SIDDAL

chefs in training

helping with meal prep is a great experience for kids Even very young children can help choose and prepare meals. It’s not only educational and fun, but it also may be great for their long-term health.

Kids who take part in meal preparation are more likely to eat the food—even green vegetables!

So what are the best ways to involve kids in meal prep? Try these strategies, depending on the child’s age and ability.

Preschoolers

5- to 8-year-olds

Toddlers can help a little by handing light items to the cook, rinsing fruits and vegetables, and tearing lettuce or other greens. A 3- or 4-year-old child can usually handle these steps:

These kids are ready to help even more, especially if they’ve been taking part in meal prep for a while. Offer these tasks:

n Helping to set the table n Stirring batter n Kneading dough n Assembling a pizza n Peeling oranges or bananas (and maybe a hard-boiled egg)

n Cutting soft fruits with a dull knife n Measuring liquids n Scrubbing potatoes n Grating cheese n Peeling onions n Cracking raw eggs n Loading the dishwasher

n Tossing a salad

SELECTED SOURCES “How Young Kids Can Help in the Kitchen: A List of Activities by Age,” www.TheKitchn.com • “Involving Children in Meal Preparation: Effects on Food Intake,” by K. van der Horst et al., Appetite, 8/14 • “Kids in the Kitchen: Cooking Safety Rules for Children,” www.Childrens.com/health-wellness/cooking-safety-rules, 2018 • “Kitchen Activities,” US Department of Agriculture Center for Nutrition Policy and Promotion, www.ChooseMyPlate.gov, 7/158

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Preteens

Teenagers

At 9 or 10, an experienced kitchen helper with parental supervision may be able to fully prepare simple meals and snacks. By 11 or 12, they can progress to these steps:

Even if a teen has little or no kitchen experience, he or she may have the maturity to learn advanced kitchen tasks. Like all skills, kitchen basics come along best with practice and mentorship. If your teen has shown the necessary responsibility and knowledge, then you can feel confident giving them the “keys to the kitchen” and letting them do these tasks:

n Using a food processor n Opening cans n Cutting with a chef’s knife

n Using all appliances

n Cooking in the oven

n Cooking on an outdoor grill

n Baking breads

n Purchasing groceries

Involved Kids Eat Better “Encouraging parents to involve their children in the preparation of healthy and balanced meals could be a valuable intervention strategy to improve the diets and vegetable intake of children,” wrote the authors of a recent study.

They compared two groups of 6- to 10-year-old kids and their reactions to a meal of pasta, chicken, cauliflower, and salad.

One group participated in the food preparation along with a parent. The second group did not take part in the prep, but were served the same items.

Kids who helped in the kitchen ate significantly more salad and chicken than those who didn’t participate. Those in the first group also reported feeling more positive and “feeling in control” of the experience, the authors wrote.

A U G U S T 2 0 1 8 23

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[ let’s get cooking ]

BY EVA MILOTTE

more veggies, please! what’s your favorite?

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Whether you prefer carrots and peas or broccoli and kale, there’s a vegetable out there for everyone.

Always wash veggies before preparation—even if they’re organic or you plan on peeling the skin. Try to use vegetables as soon as you can after purchase, preferably within a few days. Potatoes, tomatoes, winter squashes, sweet potatoes, and avocados are best stored on the counter away from a refrigerator’s humid environment.

Vegetables respond well to many cooking techniques: boiling, roasting, steaming, broiling, and baking. Here are some of the more common vegetable varieties with some familiar and not-so-familiar ways of preparing them.

SOURCE The Vegetable Butcher by Cara Mangini ($29.95, Workman, 2016)

Eggplant Asparagus Try pan roasting asparagus spears.

Heat some olive oil in a large skillet over medium heat. Add trimmed whole or cut asparagus, and season with salt. Cook over medium-high heat until the spears begin to brown, about 2 minutes. Turn the asparagus, add another drizzle of oil, cover, and cook until tender, about 2 to 3 minutes more.

Grill eggplant rounds for an attractive addition to pastas and salads. Heat a grill to medium-high heat. Using a pair of tongs, carefully place the rounds on the grill. Cook, with the grill cover on, turning once, until the eggplant’s flesh is tender but not too limp, approximately 4 to 5 minutes each side.

Peppers Bell peppers come in colorful varieties such as red, green, orange, and yellow. To make your own roasted red peppers, try broiling them. Place whole bell peppers on a rimmed baking sheet. Transfer the sheet to the highest oven rack under the broiler. Occasionally turn the peppers using a pair of tongs. They will take about 6 to 10 minutes to blacken and blister. When they’re cool, peel the skin off each pepper with your fingers. Pull out the core and gently tear open the pepper. Scrape out the seeds with a paring knife and cut each pepper into strips.

Potatoes Broccoli

Mushrooms

Roasting adds lots of flavor to this cruciferous vegetable. Preheat the oven to 425°. Toss the florets with olive oil and salt and pepper to taste. Place the broccoli florets in a single layer on a baking sheet.

Roast 25 to 30 minutes until tender and browned, turning the broccoli halfway through.

Roasted and served over baby greens is a tasty way to enjoy your favorite variety of mushrooms. Start with whole caps (quartered with stems) or sliced. Toss with olive oil, salt, and pepper, and season with your favorite dried or fresh herbs. Roast at 400° on a parchment-lined baking sheet for 10 to 15 minutes, until browned.

SM_0818_324_26_27_28.indd 27

Most recipes call for potatoes to be baked or boiled. Why not steam them? This method works well with less-starchy varieties like new potatoes. Place a steamer basket in a pot filled with water that just touches the bottom of the steamer basket. Bring the water to a boil. Add the potatoes to the steamer basket, cover the pot, and steam until the potatoes are just tender—15 to 20 minutes. Serve tossed with olive oil and your favorite seasonings.

A U G U S T 2 0 1 8 27

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continued from page 27

Double-Broccoli Power Bowls with Chickpeas & Fennel From Build-A-Bowl by Nicki Sizemore ($18.95, Storey Publishing, September 2018)

1 large bunch broccoli, cut into small florets and stems (5–6 c chopped)

1 large garlic clove, peeled

M c toasted almonds, divided

K c grated Parmesan cheese, plus shaved Parmesan for serving

2 Tbsp lemon juice, plus more as needed, divided

Pinch of ground Aleppo pepper or red pepper flakes Salt and freshly ground black pepper

7 Tbsp extra-virgin olive oil, divided

1 c cooked chickpeas (rinsed and drained)

1 medium fennel bulb, shaved or very thinly sliced

1 batch cooked grains (about 2 c quinoa or brown rice)

1 avocado, pitted, peeled, and thinly sliced

35 min prep time serves 6

1. Add about 1 inch of water to a medium pot and insert a steamer basket. Bring water to a simmer. Add broccoli and cover. Cook until bright green and crisp-tender, 3 to 5 minutes. Drain and then rinse under cold water to stop cooking.

2. Drop garlic clove into a food processor with blade running. Add L cup of the almonds and process until coarsely chopped.

Add 3 cups of the steamed broccoli, along with the K cup grated Parmesan cheese, 1 tablespoon of the lemon juice, and pinch of Aleppo pepper. Season with salt and pepper.

Process to a paste, scraping sides as needed.

3. With machine running, slowly drizzle in 6 tablespoons of the oil and process until combined. Taste and season with additional salt, pepper, or lemon juice, if needed.

5. Coarsely chop remaining L cup almonds.

6. Spoon grains into bowls. Add 1 or 2 spoonfuls of broccoli pesto to each bowl and toss to lightly coat grains. Arrange remaining steamed broccoli and chickpea and fennel salad over top. Add another spoonful of pesto. Top with sliced avocado, chopped almonds, and shaved Parmesan.

Per serving (with quinoa): 701 Calories, 25 g Protein, 73 g Carbohydrates, 16 g Fiber, 37 g Total fat (6 g sat), 387 mg Sodium, HHHHH Vitamin C, K, Magnesium, Phosphorus, HHHH Vitamin E, HHH Vitamin B1 (thiamine), B2 (riboflavin), B6, Iron, Potassium, HH Calcium, Zinc, H Vitamin B3 (niacin)

Kitchen Note: This recipe uses broccoli two ways: steamed, and in a pesto, then tossed with a grain. Brilliant! Even if you’re not broccoli obsessed, you’re going to love the pesto, which is cheesy, nutty, mild, and delicious with pasta.

4. Combine chickpeas and fennel in a medium bowl and toss with remaining 1 tablespoon lemon juice and 1 tablespoon oil.

Season with salt and pepper to taste.

© KATRIN BJÖRK

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[ food matters ]

BY EVA MILOTTE

whole, healthy food

try tasty paleo-friendly cuisine © NAOMI TWIGDEN AND ANNA PINDER

The paleo diet derives from an ancient way of eating.

Those who follow this plan

Fennel, Orange, Chicken + Hazelnut Cabbage Slaw From Lunchbox Salads by Naomi Twigden & Anna Pinder ($18.99, Da Capo Press, 2018)

2 skinless boneless chicken breasts

consume the same items our

Olive oil

pre-agriculture ancestors did:

1 fennel bulb

K red cabbage

2 oranges

high-quality sources of protein, healthy fats, and fresh fruit and vegetables. Refined sugars,

1 Tbsp honey

1 Tbsp finely chopped fresh parsley/chives

L c hazelnuts

35 min prep time serves 2

legumes, grains of all kinds,

1. Preheat oven to 400°.

dairy products, and highly

2. Place chicken on a baking sheet and drizzle over a little oil. Bake for 18 to 20 minutes

processed oils are eliminated.

Those who follow the paleo lifestyle report more weight loss and better energy. Get a taste of this eating plan!

until cooked through. Cool and then thinly slice (or leave whole).

3. While chicken is cooking, remove hard outer pieces/leaves from fennel and cabbage.

Cut out cabbage core. Finely shred fennel and cabbage with a knife and place in a bowl.

4. Cut one of the oranges in half and squeeze its juice over fennel and cabbage. Peel other orange and separate into segments. Add to bowl along with chicken, honey, herbs, and a drizzle of oil. Mix well and season to taste.

5. Coarsely crush nuts and sprinkle on top.

Kitchen Note: Swap the orange for grapefruit, or peach pieces with added lemon juice.

Per serving: 626 Calories, 55 g Protein, 37 g Carbohydrates, 9 g Fiber, 30 g Total fat (3 g sat), 681 mg Sodium, HHHHH Vitamin C, K, HHH Vitamin E, HH Phosphorus, Potassium, H Vitamin B1 (thiamine), B6, Calcium, Iron, Magnesium

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