Lunds August 2022

Edition of Taste for Life ®

August 2022

board charcuterie

P reserve the flavors of summer Help for hay fever

COMPLIMENTARY

AUGUST 2022

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Edition of Taste for Life ®

Fish-buying guide

6/27/22 10:56 PM

[ healthy pick ]

watermelon Watermelon pops up at almost every barbecue, pool party, and picnic.

It’s easy to see why: Watermelon boasts 92 percent water content, making this tasty fruit both refreshing and hydrating.

The lycopene in watermelon may also protect against harmful UV exposure, which increases during the longer days of summer.

Watermelon is a great pick-me-up after a day at the beach or a strenuous summer hike. A good source of vitamin B6, which helps fuel the Nutrition Facts body by breaking down Serving Size 1 cup proteins, watermelon also contains Amount Per Serving antioxidants and Calories 46 potassium that can help the body recover after Protein 1g exercising.

Fat 0g Each 1-cup serving Carbohydrates 12 g of watermelon contains fewer than Fiber 1g 50 calories, making it the perfect summer snack. Watermelon chunks make great additions to salads, grain bowls, smoothies, and more.

Here are some tips for making the most of the season’s bounty: ✔ When choosing a watermelon, prioritize firmness, symmetry, and heft—you want a fruit heavy for its size. ✔ A round yellow patch on the flesh is okay— even desirable—as that is where the melon sat on the ground while it was growing. Avoid fruits with a lot of bruises, cuts, and dents. ✔ Always wash watermelons in cool water and pat dry before preparing and eating. Make sure your cutting surface and tools are clean too.

SELECTED SOURCES “Summer is time for kids to try new foods” by Jessica Cording, Academy of Nutrition and Dietetics, www.EatRight.org, 6/21 • “Watermelon,” US Department of Agriculture SNAP-Ed Connection, www. snaped.fns.usda.gov

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Elevate everyday meals with charcuterie boards!

[ august contents ] 5 market gourmet Dot’s Peach Cobbler with Crystallized Ging

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6 health front Mediterranean diet may help ease depression • Omega 3s linked to reduction in heartfailure hospitalizations • More

12 jump on board Toasted Bread for Bruschetta • Tomato-Basil Topping • Smashed Peas with Lemon and Mint • Hummus

20 supplement spotlight Protect your vision as you age.

22 T aste for Life 2022 Nutrition Chart A guide to all the nutrients your body needs to stay healthy.

26 cook-at-home Learn how to buy and prepare fish and seafood.

28 healthy strategies Tips to help you preserve the flavors of summer.

18 quick tips Get relief from seasonal allergy symptoms.

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 CONTRIBUTING EDITORS

Featured Nourish Recipes

Lisa Fabian, Rich Wallace ASSOCIATE EDITOR

Found on page 17

Kelli Ann Wilson

• EASY HOMEMADE DOG TREATS

Michelle Knapp

ART DIRECTOR

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

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Bone Marché carries quality supplies, products and food for dogs, cats, rabbits, fish and birds. Top pet brand names line the shelves, giving pet owners quality assurance and peace of mind that the special members of their family are cared for. Specialty products found here are unlike those found in the grocery store. The Bone Bar carries everything a dog could want. Bone Marché is also proud to offer a refrigerated and frozen foods section, along with a wide variety of raw foods and grainfree pet foods for owners looking for a more selective food avenue. In addition, Bone Marché carries a wide variety of local suppliers, such as Raw Bistro Pet Fare. Learn more about Raw Bistro on page 16.

Bone Marché promises to provide the best pet care products available because they know pets are an important part of the family. You’ll also find a Bone Marché pet department inside six Lunds & Byerlys stores; Chanhassen, Eagan, Eden Prairie, France Avenue Edina, Ridgedale and Woodbury.

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Published monthly by Taste for Life®, 155 Washington Street, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); © 2022 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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[ market gourmet ] Dot’s Peach Cobbler with Crystallized Ging From The Red Truck Bakery Farmhouse Cookbook by Brian Noyes ($28, Clarkson Potter/Publishers, 2022)

8 Tbsp (1 stick) unsalted butter 4 large ripe peaches, peeled, pitted, and cut into medium slices (about 3 c) 1¼ c sugar, divided 1 Tbsp plus 1½ tsp finely chopped crystallized ginger 1 c unbleached allpurpose flour 2 tsp baking powder ½ tsp kosher salt 1 c whole milk 1 tsp pure vanilla extract Vanilla ice cream, for serving (optional)

1. Preheat oven to 350º. Place butter in a 13×9-inch baking dish.

60 min prep time serves 8

2. In a large bowl, combine peaches, ¾ cup of the sugar, and the crystallized ginger, tossing to distribute everything evenly.

3. In a separate large bowl, whisk together flour, remaining ½ cup sugar, baking powder, and salt.

4. Place baking dish in oven for 3 to 5 minutes, just until butter has melted. (Don’t let it burn.) Meanwhile, whisk milk and vanilla into flour mixture until well blended. Batter will be thin.

5. Transfer hot baking dish to stovetop and tilt it just enough so melted butter coats entire bottom. Pour batter evenly over melted butter, without stirring. Spoon peach mixture over batter, again without stirring.

Pour any fruit juices from bowl evenly across fruit.

6. Return baking dish to oven. Bake for 40 to 50 minutes, rotating baking dish from front to back halfway through, until batter has risen to the top around the peaches and is crisp and browned. The puffed-up batter will sink a bit after baking. Serve warm with ice cream, if desired.

Kitchen Note: This cobbler is made in a different style, with a thin butter-based batter that rises up through the fruit while baking.

Per serving (without ice cream): 346 Calories, 3 g Protein, 56 g Carbohydrates, 43 g Total sugars (31 g Added sugars), 2 g Fiber, 13 g Total fat (8 g sat), 256 mg Sodium, ★★ Phosphorus, ★ Vitamin A, B1 (thiamine), B2 (riboflavin), B3 (niacin), Calcium, Folate

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[ health front ]

NEWS THAT’S GOOD FOR YOU

healthy diet decreased depression in young men In a 12-week study conducted by researchers based in Sydney, Australia, men aged 18 to 25 with moderate to severe depression who ate a poor diet saw a significant improvement in depression symptoms after adopting a Mediterranean diet.

The 72 participants in the randomized controlled trial were assigned to either a control group or a Mediterranean diet group, who followed a whole foods menu abundant in vegetables, legumes, whole grains, oily fish, olive oil, and nuts. Those in the control group were paired with community volunteers who spent social time with them, a practice known as befriending therapy.

The researchers found that compared to befriending therapy, those in the Mediterranean diet group experienced a significant boost in their mental health and quality of life.

“We were surprised by how willing the young men were to take on a new diet,” lead researcher Jessica Bayes said in a news release from the University of Technology Sydney.

“Those assigned to the Mediterranean diet were able to significantly change their original diets, under the guidance of a nutritionist, over a short time frame.”

The study’s conclusion indicates the importance of nutrition in treating depression, the scientist noted. “It suggests that medical doctors and psychologists should consider referring depressed young men to a nutritionist or dietitian as an important component of treating clinical depression,” Bayes said.

SELECTED SOURCES “A better diet helps beat depression in young men,” University of Technology Sydney, 5/9/22 • “The effect of a Mediterranean diet on the symptoms of depression in young males (the ‘AMMEND’ study): A randomized control trial” by Jessica Bayes et al., Am J Clin Nutr, 4/20/22

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interval of vegan eating may help those with type 2 diabetes or overweight Eating vegan for just 12 weeks may lead to better blood sugar levels and meaningful weight loss for people with Type 2 diabetes and people who are overweight.

Scientists in Denmark analyzed 11 trials with nearly 800 participants and compared vegan diets to other diets to determine their effects on body weight, body mass index (BMI), blood sugar levels, blood pressure, and cholesterol—all cardiometabolic risk factors.

They found that, compared to the other diets, vegan diets reduced body weight (a loss of at least 11 pounds was considered clinically meaningful) and BMI. Effects on blood sugar level and cholesterol were smaller, however.

Lead researcher Anne-Ditte Termannsen of the Steno Diabetes Center in Copenhagen, in a news release from the European Association for the Study of Obesity, said, “Vegan diets likely lead to weight loss because they are associated with a reduced calorie intake due to a lower content of fat and higher content of dietary fiber. However, more evidence is needed regarding other cardiometabolic outcomes.”

SOURCE “Vegan diets boost weight loss, lower blood sugar in adults with overweight or Type 2 diabetes,” European Association for the Study of Obesity, 5/5/22

omega 3s may reduce hospitalizations

An omega-3 fatty acid supplement appeared to reduce the likelihood of heart-failure hospitalizations in people with Type 2 diabetes. The benefits were higher for Black people compared to others in the study.

Participants in the original study took 2,000 IU of vitamin D each day along with the omega 3s EPA (460 milligrams) and DHA (380 mg). The trial lasted more than five years and had more than 25,000 participants. The new offshoot of that study looked at results from about 1,700 participants who had been diagnosed with Type 2 diabetes.

SOURCE “Diabetes mellitus, race, and effects of omega-3 fatty acids on incidence of heart failure hospitalization” by L. Djoussé et al., JACC: Heart Failure, 4/22

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jump on board

BY LISA FABIAN

charcuterie plates for dinners, snacks, and more

Charcuterie boards are an assortment of cheeses, meats, nuts, breads, crackers, fruit, and vegetables that are beautifully presented on a board. They’re perfect for appetizers, light meals, or snacks.

© STEVE KLISE

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Tomato-Basil Topping P. 14

Toasted Bread for Bruschetta P. 14

3 Smashed Peas with Lemon and Mint P. 15

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continued from page 13

To be called a charcuterie board, meat must be included. But no matter the definition, any pleasing arrangement on a board—with or without meat—is a healthy way to enjoy food.

meat and cheese chunks. Be sure to place an empty bowl nearby for used toothpicks to be discarded.

Designing the board

Wood, plastic, metal, marble, or ceramic: The material doesn’t matter as long as it’s food safe. Consider the event when deciding what type of board to use. A rustic wooden board works for a casual dinner or picnic. A cheerful plastic board in a bright color makes a good choice for a birthday party. If you’re hosting a sophisticated event, consider a ceramic or marble board.

Rectangular boards are the most popular but any shape will work. Keep items in their original containers and block out where they’ll go on the board to determine the size you’ll need. A finished board should not look crowded or sparse.

Accessorize the board with forks, tongs, small knives, and spoons so guests can serve themselves. Include toothpicks and tiny skewers for spearing olives, and

Toasted Bread for Bruschetta

From Boards: Stylish Spreads for Casual Gatherings by Elle Simone Scott ($30, America’s Test Kitchen, 2022)

1 (12x5-inch) loaf country bread with thick crust, ends discarded, sliced crosswise into ¾-inch-thick pieces 1 garlic clove, peeled Extra-virgin olive oil Kosher or flake sea salt

1. Adjust oven rack 4 inches from broiler

Consider the season (summer, fall, winter, spring)

2 © STEVE KLISE

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Selecting food for the board

Tomato-Basil Topping

From Boards: Stylish Spreads for Casual Gatherings by Elle Simone Scott ($30, America’s Test Kitchen, 2022)

12 oz cherry or grape tomatoes, quartered ½ tsp table salt ¼ tsp sugar

15 min

3 Tbsp extra-virgin olive oil

prep time

1 Tbsp red wine vinegar

serves 6

¼ tsp pepper

element and heat broiler.

2. Arrange bread in a single layer on an aluminum foil-lined baking sheet.

© STEVE KLISE

Choosing the board

Start by looking at it as a canvas, and place the largest pile of food in the center, working out toward the edges and adding smaller piles surrounding it.

Don’t worry if everything doesn’t fit on the board.

Dips and spreads may be better off in small bowls placed around the board.

Another option is to place similar items together on the board. This creates a cohesive look. No matter what makes its way onto your board, be sure to cut everything into bite-size pieces. This makes the food easy to pick up and eat, and it creates a pleasing and uniform look.

Don’t forget about natural garnishes. A basil bunch in the center of the board not only looks like a flower, but it also allows people to pick a few leaves to top dips or bruschetta.

3 Tbsp chopped fresh basil

40 min prep time

makes about

2 cups

1. Combine tomatoes, salt, and sugar in a bowl and let sit for 30 minutes.

1 to 2 minutes per side.

2. Transfer tomatoes to a salad spinner and spin until excess liquid has been removed, 45 to 60 seconds, redistributing tomatoes several times during spinning.

4. Lightly rub 1 side of each toast with garlic (you will not use

3. Return tomatoes to bowl along with oil, vinegar, and pepper and

3. Broil until bread is deep golden and toasted on both sides,

all of garlic). Brush with oil and season with salt to taste.

Kitchen Note: Larger than crostini, these garlicky toasts give a flavorful foundation to whatever toppings you choose to pile on.

This recipe can easily be doubled.

Per serving: 177 Calories, 5 g Protein, 26 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 1 g Fiber, 6 g Total fat (1 g sat), 301 mg Sodium, ★★★ Vitamin B1 (thiamine), ★★ Folate, ★ Vitamin B2 (riboflavin), B3 (niacin), Iron

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toss to combine. (Tomato mixture can be refrigerated for up to 24 hours; bring to room temperature before serving.) Stir in basil and season with salt and pepper to taste.

Per serving (serves 6): 72 Calories, 1 g Protein, 2 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 1 g Fiber, 7 g Total fat (1 g sat), 157 mg Sodium, ★ Vitamin C, E, K

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to highlight produce and other items that are fresh and available. Think about the food preferences and dietary needs of the guests.

Embrace colors, textures, and a variety of foods when building a board. Balance your item selections, so there’s still a variety of food to choose from after the board has been picked over. Here are some options to consider.

Meat. For a true charcuterie board, include aged or cured meats. Sliced luncheon meat or leftover roast chicken work well too.

Vegetables. For the ultimate crunch, slice bell peppers, celery, cucumbers, and carrots for the board. Blanched green beans, broccoli, and cauliflower are healthy choices too. Marinated mushrooms and artichokes are a welcome addition.

Store sliced veggies in an ice water bath until you assemble the board. This helps keep them crisp.

Fruits. Plan on both fresh and dried choices.

Sliced peaches, pears, apples, or bananas can be fanned out for an appealing look. Whole grapes, figs, strawberries, and other berries are colorful and

Smashed Peas with Lemon and Mint

From the Taste for Life test kitchen

From Boards: Stylish Spreads for Casual Gatherings by Elle Simone Scott ($30, America’s Test Kitchen, 2022)

8 oz frozen peas ¼ c water 1 c baby spinach 2 Tbsp chopped fresh mint 2 Tbsp extra-virgin olive oil 1 tsp grated lemon zest ¼ tsp red pepper flakes, divided

SELECTED SOURCES “15 charcuterie board ideas to take your dinner parties to the next level” by Molly Allen, www.Insider.com, 8/18/21 • Boards: Stylish Spreads for Casual Gatherings by Elle Simone Scott ($30, America’s Test Kitchen, 2022)

Hummus © STEVE KLISE

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easy to pick up. Don’t forget about dried varieties: cranberries, apples, apricots, cherries, prunes, dates, and raisins add pops of fruity flavor.

Crackers and breads. Crackers provide crunch and help scoop up dips and hummus. Look for bagel crisps, pita chips, wholegrain, and gluten-free options.

French bread, flatbread, or pita bread can be sliced into desired serving sizes. Include an equal number of crackers and breads.

Cheeses. Hard or soft, there’s no wrong choice.

Consider Cheddar, Parmesan, goat, feta, smoked Gouda, brie, and freshly sliced mozzarella.

Dips. Hummus, pesto, artichoke, olive tapenade— the choice is yours. Don’t forget to include a dollop of jam or honey next to the fruit for dipping.

Nuts, olives, chocolate. Roasted cashews and raw almonds add a delightful crunch. Olives (green or black) add a savory component. Consider squares of dark chocolate for additional flavor. ●

25 min prep time

makes about

2 cups

1 (15.5 oz) can chickpeas, drained ¼ c water ⅛ c tahini Juice of 1 lemon 1 Tbsp olive oil 1 garlic clove, minced

15 min

Salt

prep time

1. Add chickpeas, water, tahini, lemon juice,

¼ tsp table salt

oil, and garlic to a food processor bowl. Blend until smooth.

¼ tsp pepper

2. Season to taste with salt. Serve.

serves 6

1. Bring peas and water to simmer in a medium saucepan over medium heat. Cover, reduce heat to medium low, and cook until peas are tender, 8 to 10 minutes.

Kitchen Note: To make Beet Hummus, follow the above recipe adding 8 ounces roasted, peeled, chopped beets to the food processor along with the other ingredients. Blend until smooth.

2. Transfer peas (and any remaining water) to a food processor. Add

Per serving: 331 Calories, 16 g Protein, 48 g Carbohydrates, 8 g Total sugars (0 g Added sugars), 10 g Fiber, 9 g Total fat (1 g sat), 218 mg Sodium, ★★★★★ Folate, ★★★ Vitamin B1 (thiamine), B6, Phosphorus, ★★ Iron, Zinc, ★ Vitamin B2 (riboflavin), Magnesium, Potassium

spinach, mint, oil, lemon zest, pepper flakes, salt, and pepper and pulse until coarsely ground, 8 to 10 pulses, scraping down sides of bowl as needed. (Pea topping can be refrigerated for up to 24 hours; bring to room temperature and stir to recombine before serving.)

Per serving (Beet Hummus; serves 6): 363 Calories, 17 g Protein, 55 g Carbohydrates, 13 g Total sugars (0 g Added sugars), 12 g Fiber, 10 g Total fat (1 g sat), 277 mg Sodium, ★★★★★ Folate, ★★★ Vitamin B1 (thiamine), B6, Phosphorus, ★★ Iron, Zinc, ★ Vitamin B2 (riboflavin), B3 (niacin), C, Magnesium, Potassium

3. Season with salt and pepper to taste.

Per serving (serves 6): 72 Calories, 2 g Protein, 6 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 2 g Fiber, 5 g Total fat (1 g sat), 101 mg Sodium, ★ Vitamin B1 (thiamine), C, K

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Raw Bistro Pet Fare founder Pat Greene became an advocate for a raw diet for dogs after switching her field retriever, Chase, who did not thrive on a conventional kibble diet. Chase was young and energetic, but unlike Greene’s previous dogs, he didn’t seem to enjoy eating and was always underweight. When a friend suggested a raw diet, Greene felt she had nothing to lose by trying it.

The changes, according to Greene, were “nothing short of remarkable.”

“Chase began spit shining his bowl at every meal, put on healthy weight, became calmer and his coat just glowed!” Greene said.

Greene became so passionate about the positive changes she was seeing in Chase that she wanted to share her story with the world. An entrepreneur by nature, she began looking into producing her own line of raw food for dogs. It was 12 years ago that Raw Bistro opened its doors.

The reasoning behind raw Based on the way wolves and other canids eat in the wild, the raw diet for dogs consists of uncooked meat along with smaller amounts of fruits and vegetables. Raw foods are more easily absorbed by dogs and contain naturally occurring enzymes and vitamins that are normally destroyed by cooking.

The idea of feeding raw and fresh foods to dogs boomed over the last 15 years, as owners questioned conventional kibble diets. As the foods we eat are coming under ever closer scrutiny, so are the foods we give our dogs. While it is found everywhere, kibble is grain-based and ultra-processed, and is being linked to the same kinds of health issues that highly processed foods lead to in people, including obesity, diabetes and cancer.

Raw Bistro entrees — formulated by leading experts Greene, along with Vice President of Marketing Justin Magnuson, worked with expert formulators in raw nutrition, including world renowned veteran Dr. Karen Becker and Steve Brown, developer of the “Canine and Feline Diet Formulator” program, to create recipes for optimal vitality and longevity. Nutritional standards set by the Association of American Feed Control Officials and the National Research Council were taken into consideration to ensure formulas were complete and balanced.

At home in Cannon Falls Proximity to vendors was the main reason Greene opened Raw Bistro’s processing facility in Cannon Falls, Minnesota. Raw Bistro works exclusively with farmers and ranchers who raise 100% grass-fed beef and free-range poultry, and who do not give their animals any added hormones or antibiotics. Organic fruits and vegetables round out each of the complete and balanced recipes.

An added bonus, according to Greene, is that Cannon Falls is “a very beautiful small town!” “We enjoy being located on the Cannon River and surrounded by beautiful parks and near the Cannon Valley bicycle trail,” Greene said.

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Easy Homemade Dog Treats Recipe adapted from Pooks Pantry

INGREDIENTS: 3 cups old-fashioned oats O cup all-purpose flour, plus more for dusting 2 large L&B Organic Brown Eggs

O cup pumpkin purée N cup sunbutter or peanut butter

5 min

prep time

18 – 22 min cook time

makes 60 treats

DIRECTIONS: 1. Heat the oven to 350 F. In the bowl of a food processor, combine the oats and flour and process until the oats are broken down into the texture of coarse cornmeal.

2. Add the eggs, pumpkin purée and sunbutter and process until a ball forms.

3. Lightly dust a work surface with flour. Turn the dough out and roll it into a ¼-inch thick sheet.

4. Using any small cookie cutter, cut the dough into shapes and transfer them to a sheet pan lined with parchment paper, leaving a little space between each one.

5. Re-roll any excess dough and repeat cutting shapes until all the dough has been used.

6. Bake the dog treats on the center rack of the oven, rotating halfway through, for 18 to 22 minutes or until firm to the touch and golden brown on the bottom.

7. Transfer the treats to a cooling rack and allow to completely cool before serving. The treats will continue to crisp up as they cool. The treats can be stored in an airtight container at room temperature for 14 days.

L&B Seasoning Spotlight L&B Signature Corn on the Cob Seasoning — A smoky blend of salt, garlic, pepper, sugar and onion with a hint of hickory. Simply mix with melted butter and brush on hot corn on the cob.

Ideas & Solutions: It’s not just for corn! For an added hint of smoke, sprinkle on grilled or oven-roasted vegetables, like asparagus, potatoes, sweet potatoes, peppers and more! Add to your salsa and guacamole for a light touch of smokiness. Or spice up your popcorn before watching the latest blockbuster.

Upgrade your breakfast by putting it on your eggs or avocado toast.

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[ quick tips ]

BY KELLY MILNER HALLS

hay fever hacks

your guide to fighting allergy symptoms, naturally The ragweed allergies of August and September can feel unbearable. Over-the-counter antihistamines, decongestants, and inhalers are often used to quiet symptoms, but side effects can be troublesome—everything from drowsiness to blurred vision to dry mouth to nausea and beyond.

Fortunately, there are natural options available.

Time for tea A wide variety of herbal teas help ease seasonal allergy symptoms. ✔ Rooibos tea, a red tea from South Africa, has components that naturally block the release of histamines. ✔ Ginger tea works as a natural antihistamine to help reduce nasal inflammation. ✔ Peppermint tea is a natural decongestant that can slow the production of histamines and the symptoms that go with them. ✔ Green tea, an antioxidant, has a pigmentation that helps block the body’s reaction to pollen.

Rinse for relief Pollens cling to mucous membranes within nasal passages. Use of a neti pot can flush them away. Use distilled water or tap water boiled for 3 to 5 minutes and cooled to room temperature in your neti pot.

Otherwise, you may add to your allergens rather than reducing them.

Saline nasal sprays that contain xylitol are a convenient and effective option. A couple of quick squirts will wash your nose, rinsing out pollens and also interfering with how allergens adhere to tissues in the nose and sinus cavities. An added, significant bonus is that research shows xylitol can reduce the severity of viral infections and pneumonia and help prevent ear infections in children. ●

SELECTED SOURCES “Allergy facts and figures,” Asthma and Allergy Foundation of America, www.AAFA.org • “Antiadhesive effects of xylitol on otopathogenic bacteria” by T. Kontiokari et al., Journal of Antimicrobial Chemotherapy • “Do I need antihistamines for allergies?” www.WebMD.com, 1/24/22 • “How xylitol can help fight fall allergies,” www.Xylitol.com

Kelly Milner Halls has been a full-time freelance writer for the past 30 years. For more about her work, visit www.wondersofweird.com.

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6/21/22 9:28 AM

GRAB THE HEALTHY

delicious BOX

EN ON

Z! DR. O

AS S E

and

SLOWS SUGAR ABSORPTION

EXPIRES 09 /30/2022 04/30/2022

04/30/2022 /30/2022 MANUFACTURER’S COUPON EXPIRES 09

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Send this form, UPCs from any four (4) Grain Berry® Cereals, Pancake or Muffin Mix with the sales receipt and a SELF-ADDRESSED STAMPED ENVELOPE to PO Box 512, Cresskill, NJ 07626 for a coupon for a free box by mail.

$ 00

On any ONE (1) package of Grain Berry® Cereal

Name _____________________________________________________________________________ Address __________________________________________________________________________ City _______________________________State ___________Zip_____________________________ Phone _____________________________________________________________________________ e-mail _____________________________________________________________________________

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ANY VARIET Y Retailer: Silver Palate Kitchens, Inc. will redeem this coupon for face value plus .08¢ handling provided coupon is redeemed in accordance with our offer. Customer pays any sales tax. Void if reproduced or where prohibited by law. Invoices proving purchase of sufficient stock to cover redemptions must be shown on request. Cash value 1/100¢. One coupon per item purchased. Send to: PO Box 512, Cresskill, NJ 07626.

0086341-000631

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Address __________________________________________________________________________ City _______________________________State ___________Zip_____________________________ Phone _____________________________________________________________________________ e-mail _____________________________________________________________________________ No cash value. One coupon per household.

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1 OFF

$ 00

On any ONE (1) jar of Silver Palate® Pasta Sauce ANY VARIET Y Retailer: Silver Palate Kitchens, Inc. will redeem this coupon for face value plus .08¢ handling provided coupon is redeemed in accordance with our offer. Customer pays any sales tax. Void if reproduced or where prohibited by law. Invoices proving purchase of sufficient stock to cover redemptions must be shown on request. Cash value 1/100¢. One coupon per item purchased. Send to: PO Box 512, Cresskill, NJ 07626.

0086341-000643

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MANUFACTURER’S COUPON EXPIRES 09 04/30/2022 /30/2022

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[ supplement spotlight ]

BY JANE EKLUND

eye health

nutrients to preserve your vision How can you protect your vision as you look toward (or move through) your elder years?

Studies have identified certain nutrients and vitamins that can play a role in maintaining eye health and reducing the risk of developing age-related eye diseases.

Go with a winning combo

Deal with deficiencies

Named for two clinical trials determining that a combination of vitamins and minerals lowered risk of progression of age-related macular degeneration (AMD) by 25 percent, AREDS 2 (Age-Related Eye Disease Study 2) supplements can be purchased over the counter. They contain high levels of nutrients that would be difficult to obtain from diet alone.

Talk with your eye care practitioner if you’re considering an AREDS 2 supplement, and check the packaging for these ingredients in the following amounts: ✔ Vitamin C, 500 milligrams (mg) ✔ Vitamin E, 400 international units (IU) ✔ Copper, 2 mg ✔ Zinc, 80 mg ✔ Lutein, 10 mg ✔ Zeaxanthin, 2 mg

Deficiencies can up your chances of developing eye conditions including cataracts, glaucoma, and AMD. Be sure to get these vitamins in your diet, or consider a supplement: Vitamin A: Critical to good vision, vitamin A protects against night blindness and dry eyes and supports the cornea.

Vitamins C and E: Due to their antioxidant properties, vitamins C and E can help protect against age-related cataracts.

B vitamins: In one study on women, supplementing with vitamins B6, B9, and B12 showed promise in reducing the risk of AMD; another study on people over age 49 showed a link between higher intakes of the B vitamins riboflavin, thiamine, and niacin, along with protein and vitamin A, and a lower incidence of cataracts. A third study found that a lower intake of vitamin B3 was related to glaucoma.

Other nutrients that are linked to eye health include: omega-3 fatty acids and selenium. Be sure to check with your healthcare practitioner or eye doctor before starting a new supplement regimen. ●

SELECTED SOURCES “4 essential vitamins for eye health” by Beth Sissons, www.MedicalNewsToday.com, 10/25/19 • “AREDS 2 supplements for age-related macular degeneration (AMD),” National Eye Institute, www.nei.nih.gov, 6/22/21 • “Can supplements improve eye health and vision?” by Helen Korneffel, University of Michigan Health Blog, 8/15/19 • “Nutrients for prevention of macular degeneration and eye-related diseases” by Hock Eng Khoo et al., Antioxidants (Basel), 4/19

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Ease eyestrain Try these tips to reduce the effects of screen time: • Practice the 20/20/20 rule.

Look at something 20 feet away for a period of 20 seconds after spending 20 minutes on a screen.

• Set your screen an arm’s length away at eye level.

• Avoid fans that blow air on your face as this can dry out the front surface of the eye.

• Stay hydrated. Drinking plenty of water helps ease eye dryness.

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2022

®

tasteforlife

Fights cancer and free radicals.

Antioxidant needed for eye and skin health and immunity; may help fight cancer.

ACTION

Leafy, green vegetables, green tea, 90 micrograms for women; alfalfa.

120 micrograms for men Brown rice, dairy, egg yolks, legumes, soy.

Cheese, eggs, fish, poultry, spinach, yogurt.

Helps with blood clotting, bone formation, and bone repair.

Enhances brain function and energy.

Essential for energy and immune support.

(thiamine) (riboflavin)

AUGUST 2022

6/14/22 12:20 PM

(ascorbic acid)

Not strictly water soluble.

CHOLINE

BIOTIN

FOLIC ACID OR FOLATE (B9)

(pantothenic acid)

(niacin)

Leafy greens, liver, asparagus, brewer’s yeast.

Important in genetic, metabolic, and nervous system health; reduces risk of some birth defects.

Brewer’s yeast, dairy, fish, meat, rice bran.

Egg yolks, legumes, meat, whole grains.

Berries, citrus fruits, leafy greens.

Helps transmission of nerve impulses; supports brain function and fat metabolism.

Antioxidant for immune, eye, and skin health.

Promotes healthy hair, nails, and skin.

Needed for blood formation and nervous system health. Kidneys, liver, clams, crab, fish, eggs, dairy.

Bananas, brewer’s yeast, brown rice, carrots, chicken, eggs, fish, oatmeal, whole-grain cereals.

Needed for growth and maintenance; reduces high levels of homocysteine.

75 mg for women; 90 mg for men

425 mg for women; 550 mg for men

30 micrograms

2.4 micrograms

400 micrograms; 600 micrograms during pregnancy

1.3 mg; 1.5 mg for women 51 and older; 1.7 mg for men 51 and older

Whole wheat, eggs, legumes, peas. 5 mg

Fights stress; enhances stamina.

14 mg for women; 16 mg for men

Brewer’s yeast, broccoli, carrots, eggs, fish, nuts, wheat germ.

Aids healthy circulation and nerves; lowers cholesterol.

1.1 mg for women; 1.2 mg for men 1.1 mg for women; 1.3 mg for men

15 milligrams (mg)

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

(d-alpha tocopherol and vitamin E succinate)

15 micrograms; 20 micrograms for ages 71 and older

Not established Not established

Not established

Not established

Not established

Antioxidant that protects against Alzheimer’s disease, cancer, and heart disease.

Green, yellow, and orange fruits/ vegetables.

Green fruits/vegetables, especially leafy greens.

Tomatoes cooked in oil, watermelon.

Yellow corn, mangoes, oranges, egg yolks.

Salmon, lobster, shrimp.

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

Protects against eye disorders, particularly macular degeneration.

May reduce risk of cancer, heart disease, and more.

Antioxidant necessary for eye health.

RDA

(Recommended Dietary Allowances and Adequate Intakes)

Animal foods, fish liver oil, brightly 700 micrograms for women; colored fruits/vegetables.

900 micrograms for men

FOOD SOURCES

Critical for bone and tooth health; may help prevent autoimmune diseases and some cancers.

LYCOPENE ZEAXANTHIN

LUTEIN

BETA CAROTENE Aids in cancer prevention.

ASTAXANTHIN

The five carotenoids below are converted into vitamin A in the body.

VITAMINS & MINERALS

nutrition chart

FAT–SOLUBLE VITAMINS (Remain in the body.)

SM_0822_324_22_23.indd 22

WATER–SOLUBLE VITAMINS

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W

Essential for strong bones and teeth and healthy gums; balance with magnesium.

Helps glucose metabolism; enhances energy.

Helps build blood cells, bone, and collagen.

Makes thyroid hormones. Helps bone and brain development during pregnancy and infancy.

Essential to blood cell production, growth, immune health, and energy.

Balances calcium; needed for bone and cardiovascular health.

Needed for fat and protein metabolism and energy production.

Activates enzymes; promotes cell function.

Protects against high blood pressure.

Anticancer antioxidant; works best with vitamin E. Needed for formation of collagen for bones and connective tissue.

Important in immune and reproductive health.

CALCIUM CHROMIUM COPPER IODINE IRON MAGNESIUM

MANGANESE MOLYBDENUM POTASSIUM SELENIUM SILICON ZINC

Antioxidant for immune, eye, and skin health.

75 mg for women; 90 mg for men Not established

425 mg for women; 550 mg for men

30 micrograms

2.4 micrograms

600 micrograms during pregnancy

150 micrograms

Eggs, legumes, seafood, whole grains.

Brazil nuts, brewer’s yeast, brown rice, meat, seafood, whole grains.

Alfalfa, bell peppers, brown rice, root vegetables, soy.

Fruits, dairy, fish, whole grains.

Legumes, beef liver, cereal grains, dark leafy greens, peas.

8 mg for women; 11 mg for men

Not established

55 micrograms

4.7 grams

45 micrograms

We blend science and nature to create natural supplements that actually work.

CLE A N S E YOUR BLOOD.

www.arthurandrew.com

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.

0722

Dairy, fish, leafy greens, meat, 310 mg for women 19-30; 320 mg for molasses, seafood, seeds, soybeans. women 31 and up; 400 mg for men 19-30; 420 mg for men 31 and up Avocados, nuts, seeds, sea 1.8 mg for women; vegetables, whole grains.

2.3 mg for men

Eggs, fish, liver, meat, leafy greens, 18 mg for women (8 mg after age 50); whole grains.

8 mg for men

Cod, tuna, seaweed, shrimp, milk, yogurt, cheese, iodized salt.

Dairy foods (and fortified 1,000 mg; substitutes), leafy greens, sardines. 1,200 mg for women age 51 and older; 1,200 mg for men 71 and older Brewer’s yeast, brown rice, meat, 25 micrograms for women; whole grains.

35 micrograms for men Meat, nuts, seafood, soybeans, 900 micrograms whole grains.

Apples, carrots, leafy greens, raw nuts, whole grains.

Berries, citrus fruits, leafy greens.

Helps transmission of nerve impulses; supports brain function and fat metabolism.

Necessary for bone building, cellular energy, and enzyme function.

Brewer’s yeast, dairy, fish, meat, rice bran.

Egg yolks, legumes, meat, whole grains.

Promotes healthy hair, nails, and skin.

BORON

(ascorbic acid)

Not strictly water soluble.

CHOLINE

BIOTIN

brewer’s yeast.

Needed for blood formation and nervous system health. Kidneys, liver, clams, crab, fish, eggs, dairy.

health; reduces risk of some birth defects.

SELECTED SOURCES “Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Vitamins,” Food and Nutrition Board, Institute of Medicine, National Academies, www.NationalAcademies.org/hmd n “Micronutrient Information Center,” Linus Pauling Institute, http://lpi.oregonstate.edu n “Nutrient Recommendations,” National Institutes of Health, http://ods.od.nih.gov

IMPORTANT MINERALS (Remain in the body.)

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Meat Bars

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2 /$4.00

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AUGUST 2022

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24

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SALE GOOD THROUGH AUGUST 31, 2022

7/3/22 7:03 PM

Nordic Naturals Multivitamins Those you love most deserve the best. Nordic Naturals helps your family achieve active, healthy lives by addressing everyday nutritional gaps that can occur in even the best of diets.

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SALE GOOD THROUGH AUGUST 31, 2022

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AUGUST 2022

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[ cook-at-home ]

BY EVA MILOTTE

one fish, two fish buying and preparing seafood

Fish and shellfish can be tricky foods for the home cook. But armed with a little knowledge, you can prepare healthy and flavorful seafood dishes.

Let’s get shopping Buy the best quality you can. Fish fillets should smell fresh (not fishy). The fillets’ flesh and skin should appear moist and have an even color. The fillets should be chilled, not sitting in liquid.

Consider purchasing dry scallops, as they are more flavorful and sear better than wet scallops. Select sea scallops for an affordable seafood option. Bay scallops are smaller, sweeter, and more tender.

When purchasing mussels and clams, be sure the shells are firmly closed. Store them in the fridge in a bowl covered with a clean, damp dishcloth for up to two days after purchase.

One of the most common varieties of shellfish is shrimp. To prep shrimp, remove the shells by cracking them with your fingers and then removing the shells.

Devein the shrimp by running a sharp knife down the back of each shrimp to remove the black streak. Wash under cold water and prepare as the recipe directs.

Canned, tinned, and frozen seafood are good choices, and they’re often more affordable and have a longer shelf life than fresh varieties.

Store seafood in its wrapping in the coldest part of the fridge, away from the door, to avoid temperature swings when the door opens.

It’s time to cook!

Steam: Some of the best fish for steaming are fillets of sole, sea bass, red snapper, sea bream, red mullet, and gray mullet. To steam fish, season the fillet with salt and 26

desired seasonings, and brush with melted butter. Place the fillet into a steamer and steam over low heat for 3 to 4 minutes, or until the fillet is cooked through.

Pan-Fry: Select the pan-frying method for fillets of cod, salmon, haddock, and hake. To pan-fry, season the fish and drizzle with oil. Heat a nonstick pan over medium heat. (Make sure the temperature’s not too high, or the fish will overcook and the skin will burn.)

Place fish skin-side down and fry for about 2 to 3 minutes, or until opaque at edges. Flip fish and fry for an additional 1 to 2 minutes, or until firm to the touch.

Bake: Red mullet, sea bass, mackerel, trout, and plaice are great for baking. Preheat oven to 400˚. Rub the fish all over with oil and season. Place on a baking tray and bake for 20 to 25 minutes, or until the skin is crispy and the fish feels firm to the touch.

Grill: Fillets of trout, John Dory, gray mullet, red snapper, sea bass, and mackerel work best for barbecuing or chargrilling. Heat the grill or a chargrill pan. Season fillets and drizzle with oil. Place the fillet skin-side down on the grill or pan, and cook for 1 to 2 minutes. Turn over and cook for an additional 1 to 2 minutes, or until the flesh is firm to the touch and the skin remains crispy. ● SELECTED SOURCES The Flavor Bible by Karen Page and Andrew Dornenburg ($35, Little, Brown and Company, 2008) • Fresh Fish by Jennifer Trainer Thompson ($19.95, Storey, 2016) • The Joy of Seafood by Barton Seaver ($35, Sterling Epicure, 2019) • My Cooking Class: Seafood Basics by Abi Fawcett ($24.95, Firefly, 2012)

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Halibut with Tomatoes and Dill

40 min

From To the Last Bite by Alexis DeBoschnek ($32.50, Simon & Schuster, 2022)

prep time serves 4

1 tsp black peppercorns

1. Preheat oven to 300˚.

1 lemon, thinly sliced, seeds removed

2. In a mortar, add peppercorns and crush with a pestle. Alternatively, you can use the back of a chef’s knife to press down on peppercorns until they crack.

1½ l b center-cut, skin-off halibut fillet 3 c (2 pints) cherry tomatoes, halved

3. Lay lemon slices on bottom of a 9x13-inch baking dish and place halibut on top. Arrange tomatoes, shallot, garlic, and dill around halibut, and season with salt and cracked peppercorns. Pour olive oil over top, making sure halibut is entirely coated with oil.

1 medium shallot, thinly sliced lengthwise

4. Transfer baking dish to oven and roast until halibut is just cooked through and easily flakes when nudged with a fork, 20 to 25 minutes.

4 garlic cloves, thinly sliced

5. Serve halibut with tomato mixture spooned on top. The halibut can be stored in a sealed container

5 sprigs dill, fronds only 1½ tsp kosher salt ¾ c olive oil

in the refrigerator for up to 3 days.

Per serving: 438 Calories, 34 g Protein, 10 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 3 g Fiber, 30 g Total fat (4 g sat), 831 mg Sodium, ★★★★★ Vitamin B3 (niacin), B6, B12, D, Phosphorus, ★★★ Vitamin C, E, ★★ Vitamin K, Potassium, ★ Vitamin A, B1 (thiamine), Folate, Magnesium

Focus on flavor Consider the following flavor boosters for fish: green apples, garlic, ginger, mint, Old Bay seasoning, olive oil, fennel, citrus, capers, fruit, avocados, onions, olives, parsley, vinaigrettes, rosemary, saffron, shallots, and red pepper flakes.

© NICOLE FRANZEN

For shellfish, add the following flavors: basil, celery, chives, almonds, curry, fruit, grapefruit, hoisin sauce, coconut, cilantro, tomatoes, vinegar, lemongrass, and tarragon.

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[ healthy strategies ]

BY TASTE FOR LIFE STAFF

freeze in freshness store and preserve the season’s bounty

If you’re trying to eat well, your freezer can be your best friend, especially in late summer when the produce section of the grocery store is bursting with fresh fruit and vegetables. Preserve the flavors of the season by freezing your favorite healthy foods at peak freshness. Even if life gets busy, you’ll always have healthy ingredients on hand.

Freezer-friendly foods Pretty much any type of fresh produce can be frozen almost indefinitely if stored constantly at 0˚, but you’ll want to avoid freezing produce with high water content—like apples, celery, and cucumbers—as they can become mushy when thawed.

Veggies of all kinds from peas to broccoli make whipping up a healthy side dish a snap. Always wash vegetables before freezing.

Some vegetables will need to be blanched (scalded) with boiling water or steam before freezing. Blanching times vary for different vegetables, usually between one and five minutes.

Fruit is great for smoothies or tossing into yogurt or oatmeal.

Always wash fruit before freezing. Freeze berries in a single layer on a sheet pan and then remove to a storage container when they’re fully frozen.

Herbs can be puréed with a bit of olive oil and stored in ice cube trays to be used later in the year when fresh herbs are in short supply.

Rice and grains can be bought frozen at the supermarket or cooked and frozen at home. Brown rice, quinoa, and split peas make great foundations for stir fries and side dishes.

Ground meat, like chicken and turkey, is versatile and flavorful and takes center stage in soups and stews. Veggie burgers are good to have on hand as a vegetarian-friendly alternative. ● SELECTED SOURCES “How to keep produce fresh longer—infographic,” Academy of Nutrition and Dietetics, www.EatRight.org • “Keep fruits & vegetables fresher longer,” American Heart Association, www.Heart.org • “Preserving food: Freezing vegetables,” University of Georgia Cooperative Extension Service, www.nchfp.uga.edu

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Smart storage

Taking the time to freeze food the right way is the key to successful preservation. Here are some important tips to remember: lways label A frozen food with the date it was put in the freezer. se the oldest U items first to keep inventory fresh— rotate as needed. hoose moistureC resistant storage containers. haw frozen T foods slowly in the refrigerator overnight. rozen foods can F also be thawed slowly in cold water—change and stir water frequently. ool hot foods first C so foods freeze uniformly.

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[ just for kids ]

space wordsearch

Find objects in the puzzle and discover the hidden word

ANSWER:

30

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6/27/22 2:27 PM

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Cascadian Farm Cereals, Bars & Squares

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.

When Cascadian Farm was founded in 1972, it was with the understanding that good food started with caring for the land. In addition to tending their farm in the foothills of Washington’s Cascade Mountains, Cascadian partners with other farmers who are committed to creating organic foods. Cascadian Farm offers wholesome, delicious cereals that fit into an overall healthy diet.

Cookies

$3.99

Save $1.50 / 6.4 – 12 oz.

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2 /$7.00

Crackers

2 /$6.00

Save $2.58 on 2 / 4 – 8.5 oz.

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Save up to $5.38 on 2 6.2 – 16 oz.

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Briannas Dressings

My Mochi Ice Cream

Briannas brings you the most mouth-watering, insanely delicious salad dressings to ever caress a leaf of lettuce.

Made with the freshest ingredients in small batches for impeccable quality.

My Mochi is a miraculous match of delicious ice cream wrapped in a layer of pillowy mochi dough. Mmmmm.

2 /$6.00

Save $2.98 on 2 / 12 oz.

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Avocado Oil Dressings

$3.99

Save $2.00 / 10 oz.

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2 /$8.00

Save $5.18 on 2 6 ct.

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SALE GOOD THROUGH AUGUST 31, 2022

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AUGUST 2022

31

7/5/22 11:04 AM

SALE GOOD THROUGH AUGUST 31, 2022

LundsandByerlys.com/nourish

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7/5/22 9:06 AM