Lunds & Byerlys_AUG19

sweet

Summer salad

Cut Your Grocery Bill

living nourish

Quick + Easy Dinners

EAT THE R AINBOW Eat a variety of colorful foods every day

COMPLIMENTARY

AUGUST 2019

SM_0819_317_01.indd 1

Edition of Taste for Life

®

Food Allergy Awareness

7/5/19 11:15 AM

[ nutrition plus ] Vitamin A

A

Vitamin A is a free-radical-fighting antioxidant. There are two types of vitamin A. One form—retinoids—is found in animal products such as meat and dairy. The other form—beta carotene—comes from fruit and vegetables.

Vitamin A plays a key role in reproduction and bone growth and promotes a strong immune system, healthy vision, and clear skin.

Most people get enough of this vitamin from their diets, but those with poor diets or certain diseases—particularly digestive diseases —may not get enough. Deficiency increases the risk of vision problems and infectious diseases. ● RDA Values in Micrograms of Retinol Activity Equivalents (RAE)* AGE

MALE (MCG/DAY)

FEMALE (MCG/DAY)

0-6 months

400

400

7-12 months

500

500

1-3 years

300

300

4-8 years

400

400

9-13 years

600

600

14-18 years

900

700

19 years and older

900

700

* Not all forms of vitamin A are easily absorbed by the body. Some forms must be converted into retinol by the small intestine. Retinol activity equivalents (RAE) represent vitamin A activity as retinol. Women who are pregnant or breastfeeding should consult with their healthcare practitioner to determine their individual vitamin A needs.

Dietary Sources of Vitamin A FOOD

SERVING SIZE

VITAMIN A (MCG OF RAE)

Beef liver

68 grams

6,421

Sweet potato (baked)

½ cup

961

Carrot (raw, chopped)

½ cup

534

Spinach (cooked)

½ cup

472

Cantaloupe

½ medium melon

466

Fortified breakfast cereal

½ ounce

216

Whole milk

1 cup

110

Egg

1 large

80

SELECTED SOURCES “Age-related eye disease study—results,” National Eye Institute, www.NEI.NIH.gov • “Vitamin A,” http://MedlinePlus.gov, 6/3/19 • “Vitamin A,” Linus Pauling Institute, http://lpi.OregonState.edu

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2019

6/20/19 1:29 PM

[ august contents ] kids’ nutrition chart Vitamins and nutrients to keep kids healthy.

22

7

27

© BLM PHOTOGRAPHY

healthy living

recipes you’ll love

6 health front

5 market gourmet

Benefits of nature • More salad, better mobility?

• Ways to boost vitamin K intake • More

18 in focus Understanding food allergies.

20 quick tips

Mocha Vietnamese-Style Lollies.

12 dinner on the double Nourishing meals, ready in minutes.

26 let’s get cooking Vinaigrette dressing is easy to make at home.

Start saving money on groceries today.

28 health strategies Tips for feeling your best at every age.

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

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7/8/19 9:51 AM

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com CONTRIBUTING EDITORS

Nourish Thursday Demos

Lisa Fabian, Rich Wallace ASSISTANT EDITOR

ALL STORES (check with your store FoodE Expert for times)

Kelli Ann Wilson

AUGUST 1 & 8 Power Greens Bruschetta, recipe on page 17

Michelle Knapp

ART DIRECTOR

AUGUST 15, 22 & 29 Protein Power Cookie, recipe on page 17

GRAPHIC DESIGNER

Ronna Rajaniemi CUSTOM GRAPHICS MANAGER

Donna Sweeney

Fall in love with feeling great

EAT THE RAINBOW

BUSINESS DEVELOPMENT DIRECTOR

Amy Pierce Choose Real Food

Eat the Rainbow

Expand Your Palate

Add a Boost

Create Harmony

Eating the rainbow is all about having a diet rich in colorful superfoods. They get their “super” name because they are some of the most nutrient-rich foods you can eat — and a key component in the Nourish eating plan!

These health-empowering foods are often exceptionally high in nutrient density and have high levels of vitamins, minerals, antioxidants and other nutrients that are important to maintain good health and prevent disease.

By eating superfoods in a variety of colors, you’ll be getting the full spectrum of health-promoting nutrients nature has to offer.

For more information, visit lundsandbyerlys.com/nourish

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, 603-831-1868 EXECUTIVE DIRECTOR OF RETAIL SALES AND MARKETING

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

T. James Connell

Superfoods

CREATIVE AND SALES OFFICES

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

by Kacey Morrow, RDN, LD Article on page 16

Superfoods are health empowering foods that are exceptionally high in nutrient density as well as a ­ ntioxidants. Sometimes the things that deliver more than anticipated pleasantly surprise us.

Read more about superfoods on page 16.

Special Offers On!

August Staff Pick!

Purely Elizabeth Ancient Grain

Loacker Wafer Cookies

Granola

$4.99 Save $2.28 8 – 12 oz.

$3.99 Save $1 8.82 oz.

Published monthly by Taste for Life®, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2019 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

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7/8/19 10:34 AM

Mocha Vietnamese-Style Lollies

[ market gourmet ] Frozen treats

From Jude’s Ice Cream & Desserts by Chow and Alex Mezger with Georgina Fuggle ($19.99, Kyle Books, 2019)

K pt hot, strong coffee

1. Using the fine side of a box grater, grate chocolate into a bowl and pour over hot coffee. Stir until melted and add condensed milk. Mix until color is an even milky brown, and then pour into molds.

4 oz condensed milk

8 ice-lolly (ice pop) molds and sticks

2. Put molds in freezer for an hour or so before poking

1O oz dark chocolate (minimum 70 percent cocoa solids)

an ice-lolly stick into each mold. Continue to freeze for a further 3 hours or, preferably, overnight until solid.

3. Remove lollies from freezer, dip molds briefly in hot water, and then gently pull lollies out of molds and serve straight away.

20 min prep time

+4 hrs

freeze time makes 8

Per serving (1 ice lolly): 83 Calories, 2 g Protein, 11 g Carbohydrates, 1 g Fiber, 4 g Total fat (2 g sat), 20 mg Sodium, H Phosphorus

Kitchen Note: Order a coffee in Vietnam, and you’ll find a generous spoonful of condensed milk sitting at the bottom of your glass. It ups the indulgence factor and lends a creamy texture. This recipe has taken that idea and turned it into a grown-up lolly. Enjoy these treats on a long, lazy summer afternoon, or serve as an informal dessert that will get everyone talking.

© YUKI SUGIURA

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7/1/19 2:32 PM

[ health front ]

NEWS THAT’S GOOD FOR YOU

more salad = better mobility?

Eating more leafy greens may help ensure greater mobility as we age. A new study linked low levels of vitamin K—a key nutrient in foods such as spinach and kale—to mobility limitation and disability in older adults.

Low vitamin K status has previously been associated with slower walking speed and a higher risk of osteoporosis. The new research found that older adults with low levels of the vitamin were nearly twice as likely to develop mobility disability compared to those with sufficient levels. The findings were true for men and women.

The recommended daily value of vitamin K is about 120 micrograms (mcg) for men and 90 mcg for women. A cup of raw spinach provides 145 mcg, a cup of raw kale offers 113 mcg,, and a half cup of cooked broccoli has 110 mcg.

SELECTED SOURCES “Low vitamin K levels linked to mobility limitation and disability in older adults,” Tufts University, Health Sciences Campus, 6/13/19 • “Vitamin K status and mobility limitation and disability in older adults . . .,” by M.K. Shea et al., J Gerontol A Biol Sci Med Sci, 5/19

oh, K!

Tufts University researchers offer these tips for enhancing your intake of vitamin K: n Foods can provide plenty of the vitamin. n Eat greens with a small amount of fat to enable better absorption of the vitamin. Olive oil, soybean oil, nuts, and avocados are good choices. n Consume fermented foods such as yogurt and cheese, but also try kombucha, kefir, and kimchi. n If you take blood thinners like warfarin or coumadin, talk to your healthcare professional before making changes to your diet.

SOURCE “Take charge!” Tufts University Health & Nutrition Letter, 7/19

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7/8/19 9:42 AM

two hours in nature

olive oil enhances vegetables

A walk in the woods can significantly boost your health and your mood.

“It’s well known that getting outdoors in nature can be good for people’s health and well-being, but until now we’ve not been able to say how much is enough,” said Mat White, PhD. He led a study of nearly 20,000 people and determined that 120 minutes a week in parks, woodlands, or beaches was necessary for the benefits to kick in. But you don’t need to trek to the mountains, and several short visits can add up for the same results.

“The majority of nature visits in this research took place within just two miles of home, so even visiting local urban greenspaces seems to be a good thing,” Dr. White said. “Two hours a week is hopefully a realistic target for many people, especially given that it can be spread out over an entire week to get the benefit.”

Sautéing is a key cooking technique in the Mediterranean diet, and it appears to enhance the benefits of certain ingredients. Specifically, bioactive compounds in garlic, onions, and tomatoes are more easily absorbed in the body after being sautéd in extra virgin olive oil.

The Mediterranean diet is linked to better cardiovascular and metabolic health. It’s high in fruits and vegetables, legumes, whole grains, olive oil, and fish, and low in processed foods and red meats.

SELECTED SOURCES “Spending at least 120 minutes a week in nature is associated with good health and wellbeing” by M.P. White et al., Sci Rep, 6/13/19 • “Two hours a week is key dose of nature for health and wellbeing,” University of Exeter, 6/13/19

SOURCE “Cooking vegetables: Healthier with extra virgin olive oil,” University of Barcelona, 6/13/19

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7/8/19 9:43 AM

Santa Cruz Organic­ Lemonades

Earth Balance

2 /$4.00 Save $3.58 on 2

32 oz.

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Juice

$2.99 Save 29¢ / 32 oz.

Peanut Butters

$4.99

Apple Sauce

Save $1.40 16 oz.

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2 /$7.00 Save up to $3.98 on 2 4 – 6 pks.

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Mavuno Harvest

Dried Fruit

2 /$5.00

Clif & Luna Bars

5/$5.00

Save up to $4.95 on 5 1.59 – 2.4 oz.

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Save $2.38 on 2 2 oz.

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Twinings

Nature’s ­Bakery

2 /$7.00

2 /$7.00

Teas

Save 98¢ on 2 / 20 ct.

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Gluten Free Fig Bars

Save $1.00 / 18 ct.

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Save $2.98 on 2 / 6 ct.

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Liberté

3 /$5.00

3 /$4.00

Save $1.57 on 3 5.3 oz.

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2 /$8.00

So Delicious Coconutmilk ­Yogurt

AUGUST 2019

Save $1.78 on 2 / 6 ct.

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Wellness Teas

$3.99

8

Fig Bars

Whole Milk ­ Yogurt

Save $1.97 on 3 5.5 oz.

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SALE GOOD THROUGH AUGUST 31, 2019

7/8/19 10:36 AM

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

$3.99

Save up to $1.20 6 – 8 pk.

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

Cookies

2 /$7.00 Save up to $3.98 on 2 6.4 – 9.6 oz.

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Crackers

2 /$7.00 Save $1.58 on 2

3.5 – 8.5 oz.

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SALE GOOD THROUGH AUGUST 31, 2019

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AUGUST 2019

9

7/5/19 10:30 AM

Justin’s

Cascadian Farm

Peanut Butters

$3.99 Save $1.00 / 16 oz.

Granola Bars

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2 /$6.00

Cashew & ­ Almond Butters

Save $3.30 on 2 6.2 – 7.4 oz.

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$9.99 Save $3.00 / 12 – 16 oz.

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Pro Bar

Loacker

2/$5.00

$3.99

Wafer Cookies

Bars

Save $1.78 on 2 2.46 – 3 oz.

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Rethink

Mi-Del

Kids Water

Cookies

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2 /$6.00

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Earth’s Best Munk Pack

Fruit Squeeze

3/$5.00

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10

AUGUST 2019

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Cookies

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Snack Bars

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7/5/19 10:33 AM

Annie’s – Back-to-School with Bunnies Turn to Annie’s this back-to-school season for fun and wholesome foods your kids will love. All are totally natural and totally delicious. Everybody loves a bunny!

Mac & Cheese Cups and Boxes

10/$10.00

Save up to $13.90 on 10 2.01 – 6 oz.

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Cookies & Crackers Deluxe Pasta Dinner & Fruit Snacks

2 /$4.00

2 /$5.00

Save up to $4.98 on 2 7 – 7.5 oz.

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Save up to $5.18 on 2 4 – 11 oz.

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City Girl Coffee Co. K Cups & Coffee City Girl Coffee Co. is a sustainable and responsible coffee company with a mission to bring awareness and equality to women of the coffee industry. City Girl sources as much coffee as possible from women-owned or managed farms globally. They give a portion of sales back to organizations that support the success of women growers in their country of origin. Freshly roasted in Duluth!

$9.99

Save $3.00 12 oz. & 12 ct.

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SALE GOOD THROUGH AUGUST 31, 2019

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AUGUST 2019

11

7/5/19 10:33 AM

BY LISA FABIAN

dinner

on the double fast weeknight meals

© DAVID FRENKIEL

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7/3/19 10:25 AM

Feel like there’s no time at the end of the day to make a nourishing meal? These recipes can each be prepared in about 30 minutes, making dinner on the double a reality.

Portobello and Avocado Quesadillas From Little Green Kitchen by David Frenkiel and Luise Vindahl ($29.99, Hardie Grant Books, 2019)

5 oz portobello mushrooms

8 tortillas

2 Tbsp coconut or olive oil

1 lime, quartered

2 tsp soy sauce

2 tsp maple syrup

1 tsp apple cider vinegar

Sea salt

2 avocados, pits removed and flesh scooped out

K can black beans, rinsed and drained

1 handful of parsley, leaves picked and finely chopped (optional)

K c grated Cheddar cheese

4 Tbsp plain unsweetened Greek yogurt

Magic Green Sauce, optional (recipe follows)

pan (skillet) and add mushrooms. Sauté for a couple of minutes on each side, and then add soy sauce, maple syrup, and vinegar and season with salt. Sauté for another couple of minutes. Transfer to a plate and wipe pan clean.

From the TasteforLife test kitchen

1 yellow onion, chopped

1 baking potato, peeled and chopped

1 c orange juice

1 bay leaf

2 (28 oz) cans peeled whole tomatoes, with their juices

30 min prep time serves 4

Salt and pepper to taste Chopped fresh chives for garnish

1. Place onion, potato, orange juice, bay leaf, and 3 cups water in a large pot. Bring to a boil.

Cover and reduce heat to medium and cook mixture for 10 minutes.

2. Add tomatoes and their juices to pot. Bring

prep time

to a boil. Reduce heat to medium and cook for 10 to 15 minutes, until potato chunks are tender. Discard bay leaf.

serves 4

3. Purée with a hand-held blender or in a high-

20 min

1. Clean and slice mushrooms and chop stems. Heat oil in a frying

Tomato Soup with Fresh Chives

2. Mash avocado flesh and beans separately with a fork and set aside. Heat frying pan without any oil and add one tortilla. Spread a quarter of avocado mash over it and scatter over a quarter of mashed beans and a quarter of the mushroom slices.

Squeeze over some lime juice and scatter with parsley (if using) and cheese.

3. Spread a thin layer of yogurt over another tortilla and place it on top, yogurt-side down. Carefully flip whole tortilla and fry it on other side for a couple of minutes until cheese has melted. Slide it off to a cutting board and cut into smaller wedges.

4. Repeat with remaining ingredients and serve immediately with Magic Green Sauce, if using.

speed blender until mixture is smooth. Season with salt and pepper. Garnish with chives.

Per serving: 155 Calories, 5 g Protein, 35 g Carbohydrates, 9 g Fiber, 1 g Total fat, 752 mg Sodium, HHHHH Vitamin B1 (thiamine), B6, C, HH Vitamin B2 (riboflavin), B3 (niacin), K, Potassium, H Vitamin A, E, Calcium, Folate, Iron, Magnesium, Phosphorus

Kitchen Note: Orange juice seems like it wouldn’t pair well with tomatoes, but the juice adds just the right amount of sweetness to the soup. The potato contributes thickness and creaminess without the addition of dairy.

Per serving (without Magic Green Sauce): 856 Calories, 25 g Protein, 108 g Carbohydrates, 17 g Fiber, 38 g Total fat (9 g sat), 953 mg Sodium, HHHHH Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), K, Folate, Phosphorus, HHHH Iron, HHH Vitamin B6, C, HH Vitamin E, Calcium, Magnesium, Potassium, Zinc, H Vitamin A

Kitchen Note: For a spicy kick, add pickled jalapeños to the quesadilla filling.

Serve with Magic Green Sauce or another sauce drizzled over.

Magic Green Sauce From Little Green Kitchen by David Frenkiel and Luise Vindahl ($29.99, Hardie Grant Books, 2019)

1 handful of mixed herbs, preferably flat-leaf parsley, cilantro, and mint (thick stems removed) K avocado, pit removed and flesh scooped out

8–12 pickled jalapeño slices, drained

1 Tbsp capers, rinsed and drained

1 garlic clove, peeled (optional)

K c extra-virgin olive oil

2 Tbsp lime juice

1 tsp apple cider vinegar

1 tsp maple syrup

K tsp sea salt

1. Roughly chop herbs, transfer them to a food processor along with rest of ingredients, and blend until your desired consistency is achieved. Taste and adjust flavors to your liking.

10 min prep time makes 1 cup

2. Store in an airtight jar or container in the refrigerator for up to 5 days.

Per serving (serves 8): 148 Calories, 3 g Carbohydrates, 1 g Fiber, 15 g Total fat (2 g sat), 114 mg Sodium, HH Vitamin C, H Vitamin E, K

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continued from page 13

Rigatoni with Fresh Cherry Tomatoes and Olives From Skinny Pasta by Julia Azzarello ($19.99, Kyle Books, 2018)

Salt and pepper 10K oz rigatoni or other short-cut pasta

4 Tbsp olive oil, divided

5–6 garlic cloves, thinly sliced 14 oz cherry tomatoes, halved 3K oz mixture of Picholine, Nocellara, and Kalamata olives or whatever you have on hand, pitted and roughly chopped TO SERVE 1K oz Parmesan cheese, grated

1. Bring a saucepan of water to boil, add salt, and cook pasta for 12–14 minutes, or until al dente. Drain, reserving some pasta water.

2. Meanwhile, warm 2 tablespoons of the oil in a frying pan and cook garlic for 2 minutes. Remove with a slotted spoon and set aside.

3. Add tomatoes to pan and cook for 5 minutes. Add pasta and olives and return garlic to pan, along with a little pasta water. Cook for 3 minutes.

4. Serve drizzled with remaining 2 tablespoons of oil.

Sprinkle with Parmesan, basil, and some pepper.

Per serving: 492 Calories, 15 g Protein, 63 g Carbohydrates, 5 g Fiber, 20 g Total fat (4 g sat), 536 mg Sodium, HHH Phosphorus, HH Vitamin B6, E, K, H Vitamin B1 (thiamine), B3 (niacin), C, Calcium, Iron, Magnesium, Zinc

K oz basil leaves, thinly sliced (chiffonade)

30 min prep time serves 4

© BLM PHOTOGRAPHY

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7/3/19 10:27 AM

Hawaiian Shrimp Kebabs with Sweet Chili Sauce

Š 2019 BY WILL STERLING

From Cooking With Miss Quad by Quad Webb ($29.95, Countryman Press, 2019)

SWEET CHILI SAUCE

3 garlic cloves, minced

2 tsp minced fresh ginger

1K tsp red pepper flakes

1 Tbsp cornstarch

L c rice vinegar

1 Tbsp soy sauce

M c honey

N c water

KEBABS

2 lb jumbo shrimp, peeled and deveined

K teaspoon kosher salt

1 tsp freshly ground black pepper

K tsp paprika

1 pineapple, cut into 1-inch chunks

1 large red onion, cut into 1-inch chunks

1 large red bell pepper, seeded and cut into 1-inch chunks

1 large green bell pepper, seeded and cut into 1-inch chunks

30 min prep time

serves 10

Olive oil, for brushing

1. Prepare sauce: Whisk together all sauce ingredients in a saucepan over medium-low heat. Allow sauce to thicken for 2 to 3 minutes, and then remove from heat and set aside.

2. Preheat a grill to medium-high heat.

3. Prepare shrimp: Place shrimp in a bowl and season with salt, black pepper, and paprika. Thread shrimp, pineapple, onion, and bell peppers onto 10 skewers.

Brush each side of kebabs with oil.

4. Place shrimp on grill. Cook until shrimp become opaque on both sides and pineapple and veggies begin to char, 2 to 3 minutes per side.

5. Transfer to a serving platter, drizzle with sauce, and serve immediately.

Per serving (2 skewers): 419 Calories, 27 g Protein, 70 g Carbohydrates, 4 g Fiber, 5 g Total fat (1 g sat), 1,137 mg Sodium, HHHHH Vitamin B6, B12, C, Phosphorus, HH Vitamin B3 (niacin), E, Folate, Zinc, H Vitamin A, B1 (thiamine), B2 (riboflavin), Calcium, Magnesium, Potassium

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7/3/19 10:28 AM

SUPERFOODS

by Kacey Morrow, RDN, LD

With all the nutrition fads and buzzwords out there today, it’s easy to get confused about why we’re being told to “eat this, and not that.”

Superfoods are no exception. Many of us have heard the term, but most are unaware of what these foods are... or why we should eat them!

In short, superfoods are foods that offer a wide range of health benefits because they are packed with nutrients. These nutrients include important vitamins and minerals, antioxidants, fiber and fatty acids.

While superfoods in and of themselves won’t make you healthier, they can be incredibly beneficial as part of an overall healthy diet that includes a wide range of foods.

While there isn’t a single, all-encompassing list of superfoods, here are some of the big hitters to consider adding to your meals and snacks: • BERRIES

• NUTS AND SEEDS

In general, the darker the color of a fruit or vegetable, the more nutrients the food contains. Berries are a great example! Blueberries, strawberries, blackberries, raspberries, cranberries, acai and goji berries all contain fiber, which is good for heart and digestive health, and phytochemicals, which have strong antiinflammatory properties. Try adding frozen berries to your morning smoothie or pair fresh berries with nuts and seeds for a satiating afternoon snack.

These superfoods are especially unique because they not only include fiber, phytochemicals, vitamins and minerals, but they also offer protein and beneficial healthy fats. They can easily be enjoyed as part of a snack, sprinkled on salads or included in dishes that need a little crunch.

• DARK LEAFY GREENS As with berries, superfoods such as kale, spinach, romaine lettuce, collard greens and fresh herbs all offer a variety of phytochemicals that have been linked to several health benefits, including anti-inflammatory processes as well as reduced risk of cancer. Due to their mineral content, leafy greens can also offer protection against osteoporosis. Fresh and frozen leafy greens are yet another beneficial smoothie addition as well as the perfect base for veggie-packed salads. Our ‘Power Greens Bruschetta’ recipe is another delicious way to squeeze in more leafy greens!

16

AUGUST 2019

• WHOLE GRAINS, BEANS AND LEGUMES Whole grains, beans and legumes are packed with fiber, a variety of vitamins and minerals, and are a good source of plant-based protein. Many people are turning to more plant-based proteins due to environmental concerns or health concerns. It is important to include a variety of plant-based proteins such as whole grains, beans and legumes into your diet because they contain different types of amino acids. In fact, two superfoods — soy and quinoa — actually contain all nine essential amino acids. So super!

amount

24 cookies

Protein Power Cookie Healthy treat in the morning? Why not!

Power Greens Bruschetta This is a delicious way to enjoy your power greens and makes enough for the bruschetta and left over salad.

INGREDIENTS: parchment paper 1 cup peanut butter, all natural creamy O cup maple syrup 1 each L&B Large Organic Brown Egg

½ teaspoon vanilla ¼ cup almond flour 1L cups quick cooking oats ½ teaspoon baking powder ½ teaspoon baking soda ½ teaspoon sea salt ½ teaspoon ground cinnamon 1 cup vegan carob chips

TO PREPARE: Preheat oven to 350° F. Line 2 cookie sheets with parchment paper.

In large bowl, cream peanut butter, maple syrup, egg and vanilla.

In separate bowl, combine remaining ingredients and stir to mix.

Slowly mix dry ingredients into peanut butter mixture.

Drop by 2 tablespoons per cookie onto prepared cookie sheet.

Press down lightly and form into nice shape (cookie will not spread much). Bake for 10–8 minutes, making sure not to overbake.

Allow cookies to cool completely. Store cookies in an airtight container in the refrigerator.

INGREDIENTS: ½ bunch chard (approx. 2 cups) ½ bunch dinosaur kale (approx. 2 cups) ½ bunch dandelion greens (approx. 2 cups) 4 tomatoes (approx. 2 cups), diced small ½ cup L&B Roasted Salted Sunflower Nuts ½ cup plus 2 tablespoons Fool-Proof Dressing (see below) 1 loaf L&B SuperSeed or Six Seed Artisan Bread, sliced ½ cup chevre goat cheese (optional*)

TO PREPARE: Wash greens and pat dry with paper towels. Slice greens into thin strips using chiffonade method. Place prepared greens in large bowl. Add tomatoes, sunflower nuts and dressing, then toss to coat greens. Place 3–4 tablespoons of greens mixture on sliced bread and enjoy. *Optional: Spread chevre cheese onto bread then spoon greens on top.

Fool-Proof Dressing INGREDIENTS: 1 tablespoon garlic, minced 1 tablespoon Dijon mustard ¼ cup honey O teaspoon sea salt ¼ cup organic lemon juice M cup extra virgin olive oil, organic

TO PREPARE: Combine first 5 dressing ingredients and whisk together.

Slowly whisk in olive oil until emulsified. Store refrigerator for up to 2 weeks.

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[ in focus ]

BY EMILY MESSER

food allergy awareness get the facts Of the 32 million people in the US who have food allergies, about 6 million are children. The task of managing these allergies falls to families, caregivers, day care staff, school staff, and activity leaders, but despite their rising presence as a safety and public health concern, food allergies remain misunderstood by many.

With the return to school approaching and the additional food challenges that come with the academic year, here are some important facts to know about food allergies in children.

What is a food allergy?

Common allergens There are eight major food allergens in the US that are identified by the Food Allergen Labeling and Consumer Protection Act (FALCPA): • Milk • Egg • Fish • Crustacean shellfish • Tree nuts • Wheat • Peanuts

SELECTED SOURCES “Food Allergen Labeling & Consumer Protection Act (FALCPA)”; “Food allergy & anaphylaxis”; “Food allergies & schools”; “Signs and symptoms of anaphylaxis” by Food Allergy & Anaphylaxis Connection Team (FAACT), www.FoodAllergyAwareness.org • “Food Allergy Awareness Week”; “Living with food allergies,” 8/15, www.KidswithFoodAllergies.org

• Soybeans 18 A U G U S T

A food allergy is an immune system response to a food the body mistakenly recognizes as harmful. When a person with a food allergy consumes or encounters this food, the immune system responds by releasing massive amounts of chemicals. This triggers several symptoms that can affect the respiratory system, gastrointestinal tract, skin, and cardiovascular system.

The most serious of these allergic reactions is called anaphylaxis, which comes on quickly and has the potential to become life-threatening. Even trace amounts of an allergen can trigger a reaction in the most sensitive of cases.

Sometimes a second phase of reactions can start after the initial anaphylactic reaction has come to an end. This is called “biphasic anaphylaxis” and may occur between an hour and 72 hours after the first reaction.

Anaphylaxis must be treated immediately with epinephrine, and the person must receive emergency treatment. Typical signs and symptoms include feelings of anxiety and panic; an itching or tingling mouth; swelling of the lips, tongue, and roof of the mouth; runny or stuffy nose; sneezing; watery, red, and itchy eyes; or swelling of the face. Immediate and potentially life-threatening symptoms can include chest pain, a weak pulse, shortness of breath, tightening of the throat, difficulty swallowing, a hacking cough, or stridor (a loud, highpitched sound with each inhale).

A food allergy is not an intolerance, which does not involve the immune system, nor is it a food preference, such as vegan, vegetarian, or kosher, but a potentially life-threatening condition that requires careful, lifelong management.

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Learn more at happyfamilyorganics.com

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6/19/19 2:55 PM

[ quick tips ]

BY KELLI WILSON

$hop $mart

tips for saving money on groceries Last summer my husband and I got serious about budgeting after my car died and we had to take on a new car payment.

Over the past year of diligently recording our expenditures, I’ve noticed that food is the hardest budget category to control.

If you’re like me, and you’re feeling a food budget crunch, consider some of these tried-and-true tips for saving money on your next grocery bill.

20 A U G U S T

Make a Plan . . .

Keep a list of your family’s favorite meals and develop your grocery list based on the ingredients you need to prepare them. You can also plan meals around what’s on sale where you shop. Don’t forget to account for leftovers, which can be used to make cost-effective lunches for work or school. Before you head to the store, take an inventory of what you have in your cupboards, fridge, and freezer so you don’t buy duplicates.

. . . and Stick to It Resist impulse buys! If you forget something, don’t make another trip to the store—find a substitution or go without it. Spending time with family is important, but it’s best to shop by yourself. Bringing kids to the store often results in unintended purchases (if you’re a parent, you know what I mean).

Even shopping with a spouse or friends can add money to your bill. Group shopping results in unplanned purchases up to eight percentage points higher than shopping alone!

Consider Alternatives Brand loyalty can be costly. To discover where you might be overspending, review your last grocery receipt. Circle the 10 items you buy the most and see if it makes sense to buy cheaper store-brand versions instead. Items on the top and bottom shelves may be cheaper than brand-name products, which tend to be placed at eye level.

You can also circle the 10 most expensive items on your receipt and see if you can find lower-cost alternatives. For example, instead of buying sirloin steak, get boneless chicken breasts instead.

SELECTED SOURCES “6 ways to save money on groceries, no matter what you buy” by Tanza Loudenback, www.BusinessInsider.com, 5/31/19 • “10 ways to save money on food,” AARP Bulletin, www.AARP.org, 7/3/18 • “10 ways to save money on food shopping” by Kathleen M. Zelman, www.WebMD.com • “15 ways to save on groceries without clipping coupons” by Bob Niedt, www.Kiplinger.com, 11/13/16 • “29 ways to save hundreds on groceries” by Kerri Anne Renzulli, www.Money, com, 10/17/14

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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.

RDA/DIETARY INTAKE

0.5 mg 0.6 mg 1 mg 1.3 mg (M) 1.2 mg (F) 150 mcg 200 mcg 300 mcg 400 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

Poultry, eggs, legumes, mushrooms, royal jelly, whole wheat.

Bananas, brown rice, carrots, chicken, eggs, fish, 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.

b5

FOLATE/FOLIC ACID

b6 b9

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, chicken, 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, breakfast cereals, meats, milk, soybeans, yogurt.

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

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.

Controls calcium levels; critical for bone and tooth development.

Water-Soluble Vitamins

k

D–ALPHA TOCOPHEROL

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

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

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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

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

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

manganese

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

magnesium

15 mg (F) 1–3 yr 4–8 yr 9–13 yr 14–18 yr

Dairy, fish, leafy greens, meat, seafood.

Vital for enzyme activity and energy production.

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.

copper

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.

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.

Meat, fish, eggs, 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

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Amy’s Burritos, Pocket Sandwiches & Wraps Amy’s brings you the ultimate in delicious, fresh-tasting convenience food made with organic ingredients.

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[ let’s get cooking ]

BY EVA MILOTTE

homemade vinaigrette make it fast, make it easy

Simple to make, a homemade dressing comes together about as quickly as it takes to get a bottled one from the cabinet and open it.

The simplest salad dressing to make is the oil-and-vinegar blend known as vinaigrette. When selecting the oil for homemade vinaigrette, choose extra virgin for the most flavor and health benefits. Olive oils labeled “pure,” “light,” and “extra light” have been refined and have less aroma and flavor than extra-virgin varieties.

26 A U G U S T

For something special, consider nut oils such as walnut, macadamia, or hazelnut. Unique in flavor, they add an unparalleled nuttiness to salads of all types, but particularly those containing roasted vegetables such as squash, pumpkin, and sweet potato.

Be sure to store nut oils in the fridge to prevent them from going rancid.

When making an Asian-inspired salad, try sesame oil. It’s made from roasted and crushed white sesame seeds. Remember, a little goes a long way with this highly flavored oil.

For a punch of flavor and some bright acidity, oil needs to be paired with vinegar when making a vinaigrette. Some varieties that work well include balsamic vinegar, apple cider

vinegar, sherry vinegar, white or red wine vinegar, and rice vinegar.

The Right Ratio Once you’ve selected an oil and vinegar combination, whisk the two together in a 3-parts oil to 1-part vinegar ratio. Season with salt and pepper, and taste. Add more vinegar and/or oil to your liking.

To balance out the sweet and sour in a vinaigrette, you may need to add a small amount of sweetener.

Natural sweeteners work best, and they add their own intriguing flavors.

Maple syrup, honey, and agave syrup are good choices to help balance vinegar’s acidity. Use sweeteners sparingly in homemade dressings.

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Remember, slices of fresh fruit and chopped dried fruit also contribute sweetness when added to a salad.

A dollop of mustard whisked into a vinaigrette helps emulsify the dressing and adds a punch of flavor. Consider whole-grain, Dijon, American, and honey mustard varieties. Start with a teaspoon or two.

Taste and add more as needed.

Fresh herbs add bright pops of color to vinaigrettes. Try dill, tarragon, basil, flat-leaf parsley, mint, or cilantro. Mince the fresh herb finely and whisk it in, or blend it into the vinaigrette using a high-speed blender or food processor for a creamier dressing. For additional flavor, add grated lemon, lime, or orange zest. Minced garlic and shallots also make excellent additions to vinaigrettes.

Think Ahead When making a vinaigrette, double the amount needed so there’s always extra ready in the fridge.

Keep leftovers in a glass jar stored in the refrigerator. For convenience, use a lidded screw-top jar so the vinaigrette can be shaken directly in the jar before adding to the salad.

If the vinaigrette’s oil solidifies upon refrigeration, simply let the dressing come to room temperature before use. Or, to speed things up, place the covered jar in some hot water to help melt the oil.

Last but not least, avoid overdressing a salad. This drowns out the flavors of the other ingredients.

Pour on about half as much dressing as you think you need, and then toss the salad. Add more dressing if necessary. ● SELECTED SOURCES Around the World in 120 Salads by Katie & Giancarlo Caldesi ($24.95, Kyle Books, 2017) • Salads by Sterling Publishing ($14.95, Sterling, 2013)

© BLM PHOTOGRAPHY

Peach Panzanella From Martha Stewart’s Grilling from the kitchens of Martha Stewart Living ($26, Clarkson Potter/Publishers, 2019)

2 lb ripe peaches, pitted and sliced

1 medium red onion, thinly sliced

1 garlic clove, lightly smashed

5 Tbsp extra-virgin olive oil, plus more for grill

3 Tbsp red-wine vinegar

Coarse salt and freshly ground pepper

5 slices (each 1-inch thick) day-old Tuscan-style bread

4 Kirby cucumbers (about 12 oz), peeled and sliced

1 c fresh basil leaves

30 min prep time

+1 hr sit time serves 6

1. Place peaches, onion, and garlic in a large nonreactive bowl. Drizzle oil and vinegar over peach mixture. Season with salt and pepper and toss to combine.

Let stand, covered, in a cool place, at least 1 hour or up to 4 hours.

2. Heat grill to medium-high. Lightly oil grates. Grill bread, turning once, until crisp and grill marks appear, 2 to 3 minutes. Remove from heat and rub lightly with garlic (from marinade), if desired. Tear bread into bite-size chunks.

3. Before serving, add cucumbers, basil, and bread to peach mixture. Toss to coat bread thoroughly. Season with salt and pepper, and remove garlic clove before serving.

Per serving: 267 Calories, 6 g Protein, 35 g Carbohydrates, 5 g Fiber, 13 g Total fat (2 g sat), 321 mg Sodium, HHHHH Vitamin K, HH Vitamin C, E, Phosphorus, H Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, Calcium, Folate, Iron, Magnesium, Potassium, Zinc

Kitchen Note: A quick ingredient swap is all it takes to reimagine this panzanella.

The rustic Italian salad, known as panzanella, usually features tomatoes and cubes of day-old Tuscan-style bread, soaked in a basic vinaigrette and tossed with fresh basil and perhaps other vegetables. Here, slices of ripe and juicy peaches in place of the tomatoes bring a different and welcome sweetness to the mix.

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[ health strategies ]

BY JANE EKLUND AND TASTE FOR LIFE STAFF

by the numbers

tips to keep you feeling young at every age None of us will live forever, but many of us will live to a ripe old age. To make the most of the years we’re given, we should be mindful of ways to improve and maintain our health at every step along the way.

In your 20s

In your 50s

Banish bad habits and build healthy ones. If you smoke, quit. If you tend to drink more than you should, learn to consume alcohol in moderation. Make healthy eating part of your everyday routine—fill your plate with fruit, veggies, whole grains, and lean proteins. Ditch fast food and junk food. If you’re not exercising regularly, work on finding ways to get active and stay active.

Fight back against a slowing metabolism by exercising, eating right, and maintaining a healthy weight. Focus on bone health by performing weight-bearing exercises like walking and lifting weights, and ask your doctor about supplementing with calcium and vitamin D.

In your 30s Find healthy ways to deal with life’s responsibilities. Exercise can ward off stress and boost cardiovascular health.

Yoga is also a great stress buster. Try to maintain a healthy work/life balance. Stay hydrated and eat lots of fruit and vegetables. Foods rich in vitamin C help stave off wrinkles.

Get regular checkups with your doctor.

In your 40s Your eyesight may be changing. Keep vision sharp by protecting your eyes: Wear sunglasses, take breaks from your computer screen, and get regular eye exams. Consider supplements to support eye health, including vitamins C and E, lutein, zeaxanthin, zinc, and copper. Moisturize daily and protect your skin from sun exposure.

28 A U G U S T

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In your 60s Omega-3 fatty acids can help keep your brain sharp.

Eat oily fish or consider taking fish oil supplements.

Resveratrol and ginkgo biloba may also be good for brain health. Exercising and eating a healthy diet are important at every age, including in your sixties.

In your 70s and beyond If you’ve made it this far, congratulations! You should keep moving and keep eating a healthy diet so you can enjoy an active retirement. Maintain a healthy social life, and try new hobbies to keep your mind sharp. Accept life’s limitations, and enjoy older age. ● SELECTED SOURCES “Aging: What to expect,” www.MayoClinic.org • “Challenges of aging,” www.my.ClevelandClinic.org • “How to create an anti-aging skin care plan,” American Academy of Dermatology, www.AAD.org • “Oh, my aging eyes!” University of California Irvine, UCIhealth.org • “What to eat to keep your skin looking young in your 30s, 40s, and 50s,” www.Prevention.com

2019

7/8/19 8:29 AM

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contribution* With every purchase of any Kids or YoBaby Multipack, an additional will be made to help make fields organic across america.

We’ve already helped bring organic model fields to over 1 million Join us in fulfilling our biggest mission yet!

people and counting!

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*From 8/25/19 to 9/7/19, Stonyfield Organic will contribute $.05 for each Kids and YoBaby Multipack-Cups 4 oz. 6-Pk, Tubes 2 oz. 8 & 16-Pk, Drinks 3.1 oz.

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Not subject to doubling. Void if sold, reproduced, altered, or expired and wherever taxed, regulated, restricted or prohibited by law. Limit one coupon per purchase of specified product(s). Consumer pays applicable sales tax. Coupon may not be combined with any other offer. Coupons not properly redeemed will be voided. Retailer: For each coupon accepted as an authorized agent we will pay you the face value of the coupon plus 8 cents handling. Invoices proving purchase of sufficient stock to cover all coupons redeemed must be shown upon request. Cash value 1/20 cent. Redeem by mail to: Stonyfield Farm, Inc., CMS Dept. # 52159, One Fawcett Drive, Del Rio, TX 78840. VOID in LA & NV. © 2019 Stonyfield Farm, Inc.

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