Lunds & Byerly's August 2023

Recipe on page 17

Simple skillet dishes

Help for hay fever

Meal prep tips

tomato

Nothing says summer better than a ripe, juicy tomato sitting on the counter, ready to be chopped into a salad, sliced into a sandwich, or taken in hand and enjoyed as is. Besides its status as the taste of the season, the tomato is bursting with nutrition as well as flavor, all in a low-calorie package (only 32 calories per cup).

Nutrients

Vitamin C leads the pack, with close to 25 grams per cup. Tomato also provides plenty of vitamin A (75 micrograms); vitamin K (14 micrograms), carotenes (alpha, 182 micrograms, and beta, 808 micrograms); and lycopene (4,630 micrograms). Rounding out the nutrition profile are some B vitamins and a fistful of minerals including calcium, magnesium, phosphorus, and potassium.

Health benefits

Lycopene: Studies have shown that this carotenoid in tomatoes has protective effects against cancers (including liver, lung, prostate, breast, and colon cancer) and osteoporosis. A review of 174 studies showed that eating lycopene-rich tomatoes was “inversely associated with all-cause mortality,

coronary heart disease mortality, cerebrovascular disease mortality,” and other health conditions.

Antioxidants: Besides vitamin C, tomatoes are rich in antioxidant compounds that “are effective in protecting the human body against oxidative stress–related diseases,” according to a review published in the journal Foods in 2021.

Plant sterols: Phytosterols in tomatoes can reduce the body’s absorption of cholesterol, thus lowering the circulation of low-density lipoprotein (LDL) cholesterol in the bloodstream. Phytosterols also stimulate the immune system and provide antiinflammatory activities. ●

SELECTED SOURCES “Nutritional composition and bioactive compounds in tomatoes and their impact on human health and disease: A review” by M.Y. Ali et al., Foods, 1/21 • “Tomato and lycopene and multiple health outcomes: Umbrella review” by N. Li et al., Food Chemistry, 5/21 • “Tomatoes, raw,” USDA FoodData Central, http://fdc.nal.usda.gov, 10/30/20

Featured Nourish Recipes

Found on page 17

• RECIPE: Zing! Ratatouille

• L&B SEASONING SPOTLIGHT: Zing! Salt Free Seasoning

Local Summer Squash on the Grill

Summer in Minnesota is the time to enjoy two things: sunshine and local produce. Homegrown zucchini is crisp and bursting with flavor — and because it hasn’t travelled long distances to reach your kitchen counter, it’s at its nutritional peak, too. Same with local, fresh-off-the-vine tomatoes. They’re juicy, plump and packed full of phytonutrients.

INGREDIENTS:

4 tomatoes, diced (approximately 2 cups)

2 Tbsp organic pesto sauce

2 Tbsp L&B Parmigiano-Reggiano cheese, grated

DIRECTIONS:

3 organic zucchini, cut in half lengthwise

2 Tbsp extra virgin olive oil

⅛ tsp sea salt

1. To prepare the filling, place diced tomatoes in a bowl. Add pesto and L&B ParmigianoReggiano. Toss to coat the tomatoes. Set aside.

2. Heat the grill to high.

3. Trim the ends off the zucchini and slice each one lengthwise. Using a teaspoon, scrape the seeded pulp out of each zucchini half to form a hollow shell. Brush both sides of each zucchini half with olive oil and sprinkle with sea salt.

4. Turn the grill down to medium-high and place the zucchini halves on the grill cut-side down; grill for 6 to 8 minutes, or until each one is tender yet slightly firm. Remove the zucchini halves from the grill and place them in a baking dish, hollow side up.

5. Divide the tomato filling between the zucchini halves. Return the zucchini to the grill cut-side up to warm for 10 minutes. Serve immediately.

Optional: Sprinkle with more grated Parmigiano-Reggiano right before serving.

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Published monthly by Taste for Life®, 155 Washington Street, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); © 2023 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. Printed in the US on partially recycled paper.

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a note on recipes

Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended:

Blackberry Popovers

From the Taste for Life test kitchen

2 large eggs, room temperature

1 c buttermilk*

1 tsp vanilla extract

¼ c sugar

½ tsp salt

1 c flour

1 c fresh blackberries

1. Preheat oven to 400˚.

50 min prep time makes 12 popovers

2. Spray a 12-cup nonstick muffin pan with cooking spray.

3. Whisk eggs until frothy in a medium bowl. Whisk in buttermilk, vanilla, sugar, and salt.

4. Whisk flour into batter. Gently fold in blackberries.

5. Divide batter evenly among muffin cups. Bake for 30 to 35 minutes, or until popovers are golden. Remove pan from oven, and immediately poke a small hole or cut a small slit in the center of each popover to release steam.

6. Serve popovers fresh and warm.

*If you don’t have buttermilk on hand, you can easily make your own. Add 1 tablespoon of lemon juice to 1 cup of whole milk. Let mixture stand for 10 minutes and use as directed.

Per serving (2 popovers): 163 Calories, 6 g Protein, 55 mg Cholesterol, 30 g Carbohydrates, 13 g Total sugars (8 g Added sugars), 3 g Fiber, 2 g Total fat (1 g sat), 276 mg Sodium, ★ Vitamin B2 (riboflavin), B12, Phosphorus

coping with hay fever

natural ways to keep symptoms at bay

The ragweed allergies that pop up at the end of summer can be overwhelming.

Over-the-counter antihistamines, decongestants, and inhalers can help to ease symptoms, but may come with unwanted side effects. Fortunately, there are natural options available. Here are a few allergyfighting tips:

✸ Wraparound sunglasses can protect eyes from pollen, as can eye drops.

✸ Ragweed pollen levels tend to be highest in the morning, so plan your day accordingly.

✸ During a high pollen day, shower after you’ve been out of the house and put on fresh clothing. Keep windows shut if possible.

✸ Certain foods fight allergies by boosting immunity and triggering allergy-easing processes in your body. Try adding more broccoli, citrus fruits, garlic, onion, and leafy greens like collards and kale.

✸ Taking probiotics may reduce symptoms and improve quality of life, especially if used long term.

✸ Use of a neti pot can help flush pollen from your sinuses. Use distilled water or tap water boiled for 3 to 5 minutes and cooled to room temperature in your neti pot.

✸ 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 making it harder for allergens to adhere to tissues in the nose and sinus cavities.

A wide variety of herbal teas help ease seasonal allergy symptoms. Try rooibos, ginger, peppermint, and green tea to block histamines and reduce inflammation. ●

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

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

Fight the fog

The symptoms of seasonal allergies are well known, the most common being sneezing, watery eyes, and an itchy, congested nose. Did you know that allergies can also cause brain fog?

When exposed to pollen, your immune system revs up and starts to create specific antibodies called immunoglobulin E (IgE). These antibodies then signal the body to release chemicals, like histamines, that cause the unpleasant symptoms we associate with an allergic reaction. Allergens also cause your body to produce cytokines, a type of protein that is used to fight infections like viruses.

Chronic inflammation caused by allergies can weaken your body and lead to feelings of fatigue, lack of focus, and difficulty concentrating. Plus,

allergy symptoms can make it hard to sleep, leaving you feeling groggy in the morning.

The first step to fighting allergy-related brain fog is pinpointing what is causing your allergies, so that you can develop a strategy to avoid those substances. When symptoms occur year-round, they may be due to indoor allergens like dust mites, mold, and pet dander. Seasonal allergies are typically caused by exposure to outdoor allergens like pollen from trees and grasses. An allergist can perform tests to help narrow down your triggers.

SELECTED SOURCES “Allergic reactions,” American Academy of Allergy Asthma & Immunology, www.AAAAI.org, 9/28/20 • “Allergies got you fuzzy-headed? Here’s why + how to cope,” Cleveland Clinic, https://health. ClevelandClinic.org, 8/19/20 • “Sneezy and dopey? Seasonal allergies and your brain” by Matthew Solan, Harvard Health Publishing, https://health. harvard.edu, 5/22/23

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BY LISA FABIAN

meals made simple in one pan

What s not to love about one-dish dinners? Cleanup s a breeze, and they re a pleasure to serve. These flavorful dishes feature some of summer’s favorite vegetables for meals made to satisfy.

prep

makes about

Chicken Puttanesca

From Cast Iron Keto by Alex and Lauren Lester ($21.99, Page Street Publishing, 2020)

¼ c plus 2 Tbsp olive oil, divided

1 lb chicken fillets

1 tsp sea salt, divided

½ tsp black pepper, divided

½ c diced white onion

3 cloves garlic, minced

1 Tbsp Italian seasoning

½ tsp red pepper flakes

3 anchovy fillets, minced

1½ c crushed tomatoes

Juice of 1 lemon

½ c Kalamata olives

¼ c minced fresh parsley

1. Heat 2 tablespoons of the oil in a 10-inch or larger cast-iron skillet over medium-high heat. Season chicken with ½ teaspoon of the salt and ¼ teaspoon of the black pepper. Sear chicken for 3 to 4 minutes per side, until golden and internal temperature reaches 165°. Transfer chicken to a plate and set aside.

2. Add remaining ¼ cup oil to skillet and reduce heat to medium. Once oil is hot, add onion and garlic. Cook for 4 to 5 minutes, until onion is soft but not brown.

3. Add Italian seasoning, red pepper flakes, remaining ½ teaspoon of salt, remaining ¼ teaspoon of black pepper, and anchovy fillets. Cook mixture for 1 minute, until fragrant.

4. Add crushed tomatoes and lemon juice. Bring sauce to a simmer and cook for 5 minutes. Return chicken to skillet and add olives and parsley. Cook for 3 to 4 minutes, until chicken is warm. Serve immediately.

Kitchen Note: Briny anchovies, crushed tomatoes, and salty olives hit the spot. To give this classic dish a twist, it’s been put into a quick and easy skillet dinner using chicken as the protein. Feel free to swap seared scallops or mussels for the chicken, as seafood pairs equally well with the sauce.

Per serving: 480 Calories, 23 g Protein, 88 mg Cholesterol, 9 g

Carbohydrates, 3 g Total sugars (0 g Added sugars), 2 g Fiber, 40 g

Total fat (8 g sat), 599 mg Sodium, ★★★★★ Vitamin B3 (niacin), K, ★★★ Vitamin B6, C, ★★ Vitamin E, Iron, Phosphorus, ★ Vitamin A, B1 (thiamine), B2 (riboflavin), B12, Potassium, Zinc

Saut ed Corn, Shiitake Mushrooms, and

Cherry Tomatoes

From Simply West African by Pierre Thiam with Lisa Katayama ($28, Clarkson Potter, 2023)

4 large cobs of sweet corn

2 Tbsp extra-virgin olive oil

1 c thinly sliced shiitake mushrooms, cleaned and stemmed

1 c quartered cherry tomatoes

3 Tbsp vegetable stock or water

½ tsp fine sea salt

¼ tsp freshly ground black pepper

2 Tbsp Garlicky Parsley Rof (recipe follows)

1. Remove husks and silks from corn and cut kernels off cobs (you should have about 2 cups). Place corn in a medium bowl.

2. In a large skillet, heat oil over mediumhigh heat. Add mushrooms and sauté, stirring frequently with a wooden spoon, until tender and starting to brown, about 5 minutes.

3. Add corn kernels, tomatoes, vegetable stock, salt, and pepper. Continue cooking until tomatoes soften and liquid reduces, about 5 more minutes.

4. Add the rof and stir to combine. Serve hot.

Kitchen Note: Going to a barbecue and not sure what to take? This recipe is the solution for you. It’s the ideal complement to pretty much anything. The crunch of summer sweet corn paired with the tart, juicy burst of cherry tomatoes strikes the perfect harmonious balance with the meaty, earthy shiitake. But it’s the garlicky parsley rof that really makes the dish special and uniquely West African.

Per serving: 163 Calories, 3 g Protein, 0 mg Cholesterol, 18 g Carbohydrates, 7 g Total sugars (0 g Added sugars), 3 g Fiber, 10 g

Total fat (2 g sat), 309 mg Sodium, ★★★ Vitamin C, ★★ Vitamin K, ★ Vitamin B1 (thiamine), B3 (niacin), B6, E, Folate, Magnesium, Phosphorus, Potassium

Garlicky Parsley Rof

From Simply West African by Pierre Thiam with Lisa Katayama ($28, Clarkson Potter, 2023)

2 c finely chopped flat-leaf parsley

½ c extra-virgin olive oil

4 garlic cloves, finely chopped

1 tsp fine sea salt

1 tsp freshly ground black pepper

1 habanero or Scotch bonnet chili, seeded and chopped

1. Using a mortar and pestle or a blender, combine parsley, oil, garlic, salt, pepper, and habanero. Grind until well blended but sauce is not entirely smooth. You want a consistency similar to fine salsa or chimichurri. (Alternatively, in a medium bowl, combine all ingredients using a large wooden spoon, until you get desired consistency.)

2. Store sauce in a resealable jar with a tight-fitting lid in the refrigerator for up to 3 days.

Kitchen Note: Rof, a traditional Senegalese sauce, adds herbaceous vibrancy to whatever it’s paired with: steamed vegetables, grilled fish, a simple burger, and barbecued everything.

Recipe photo on page 14

continued from page 13

Sautéed Corn, Shiitake Mushrooms, and Cherry Tomatoes; Garlicky Parsley Rof

Recipes on page 13

75 min prep time serves 4

Mushroom and Swiss Chard Quesadillas with Avocado Salad

From The Complete One Pot by America’s Test Kitchen ($34.99, America’s Test Kitchen, 2020)

½ c extra-virgin olive oil, divided

1 onion, chopped fine

1 lb white mushrooms, trimmed and sliced thin

¾ tsp table salt, divided

½ tsp black pepper, divided

3 garlic cloves, minced, divided

2 tsp ground coriander

¼ tsp red pepper flakes

1 lb Swiss chard, stemmed, leaves sliced into ½-inch-wide strips

4 tsp lime juice, divided

8 oz Monterey Jack cheese, shredded (2 c)

4 (10-inch) flour tortillas

2 avocados, halved, pitted, and cut into ¾-inch pieces

3 radishes, trimmed and sliced thin

¼ c fresh cilantro leaves

1. Heat 2 tablespoons of the oil in a 12-inch nonstick skillet over medium-high heat until shimmering. Add onion, mushrooms, ½ teaspoon of the salt, and ¼ teaspoon of the

pepper. Cover and cook, stirring occasionally, until mushrooms have released their moisture, 8 to 10 minutes. Uncover and continue to cook, stirring occasionally, until liquid has evaporated and mushrooms are well browned, 8 to 10 minutes.

2. Stir in two-thirds of the garlic, the coriander, and pepper flakes. Cook until fragrant, about 30 seconds. Add chard, cover, and cook until wilted but still bright green, 1 to 2 minutes. Uncover and cook, stirring often, until liquid evaporates, 4 to 6 minutes. Off heat, stir in 1 teaspoon of the lime juice. Let mixture cool slightly, and then stir in Monterey Jack.

3. Lay tortillas on a counter. Spread vegetable filling over half of each tortilla, leaving a ½-inch border around edge. Fold other half of tortilla over top and press firmly to compact.

4. Whisk 3 tablespoons of the oil, remaining 1 tablespoon of the lime juice, remaining ¼ teaspoon salt, remaining ¼ teaspoon pepper, and remaining garlic together in a medium bowl. Add avocados and gently toss to coat.

Transfer avocado mixture to a serving platter. Top with radishes and cilantro.

5. Heat 2 tablespoons of the oil in now-empty skillet over medium heat until shimmering. Place 2 folded quesadillas in skillet and cook until browned and cheese has melted, about 2 minutes per side. Transfer to a cutting board. Repeat with remaining 1 tablespoon of oil and remaining 2 quesadillas; transfer to cutting board. Cut into wedges and serve with avocado salad.

Kitchen Note: For a vegetable quesadilla with a flavorful filling folded into a crunchy tortilla, the same skillet is used to first precook the filling and then fry up the quesadillas. The quesadillas need just a few minutes to brown, and once they are ready to serve they are accompanied by a quick, fresh salad of avocado, radishes, and cilantro.

Per serving: 707 Calories, 26 g Protein, 50 mg Cholesterol, 46 g Carbohydrates, 7 g Total sugars (0 g Added sugars), 12 g Fiber, 50 g Total fat (16 g sat), 1,154 mg Sodium, ★★★★★ Vitamin A, B1 (thiamine), B2 (riboflavin), B3 (niacin), C, K, Calcium, Folate, ★★★★ Vitamin B1 (thiamine), B6, E, ★★★ Iron, Magnesium, Potassium, Zinc,

★★ Vitamin B12

Have you ever wondered why your cat goes crazy for catnip? The people at Yeowww! Catnip have more than 25 years of experience creating toys filled with catnip so they know all secrets behind why kitties find this simple plant irresistible! When your feline friend smells catnip, they inhale its active ingredient, nepetalactone. While not all cats noticeably respond to catnip, those who do feel a sense of euphoria, causing them to roll around on the floor, rub themselves against people and objects, and even meow and drool.

That’s because when a cat –– both domestic and wild –– smells catnip, the nepetalactone triggers a reaction that secretes endorphins –– hormones that improve mood and even reduce stress –– into their bloodstream. This stimulating effect can make even the most dignified feline behave like a carefree kitten and provide your kitty with much-needed mental stimulation.

What makes Yeowww! Catnip different than other catnip toys?

Yeowww! Catnip toys are stuffed with organically grown catnip and nothing but catnip! Many other cat toys are marketed as catnip toys, but are stuffed with polyfill and only a pinch of catnip. This makes Yeowww! Catnip toys a much more potent experience for kitty and they often hear that cats did not respond to catnip at all until they got their paws on a Yeowww! Catnip toy.

Zing! Ratatouille

Recipe source: cookieandkate

INGREDIENTS:

2 pounds ripe red tomatoes (about 6 med tomatoes)

1 med eggplant, diced into ½-inch pieces

3 Tbsp extra virgin olive oil, divided

¾ tsp fine sea salt, divided, plus more to taste

1 lg red, orange or yellow bell pepper, cut into ¾-inch pieces

1 med zucchini, diced into ½-inch pieces

1 lg yellow squash, diced into ½-inch pieces

1 med yellow onion, roughly chopped

4 cloves garlic, minced

¼ cup fresh basil, chopped, plus more for garnish

¼ tsp red pepper flakes

½ tsp L&B Zing! Salt-Free All-Purpose Seasoning

Freshly ground black papper, to taste

DIRECTIONS:

15 mins prep time plus 50 mins cook time serves 6

1. Place one oven rack in the middle of the oven and a second rack in the upper third of the oven. Heat oven to 425 F. Line two rimmed sheet pans with parchment paper.

2. Using a paring knife, core and quarter the tomatoes. In a food processor, pulse the tomatoes until broken into a frothy pulp, about 15 pulses. Set aside.

3. On one sheet pan, toss the eggplant with 1 tablespoon of the olive oil until lightly coated. Spread the eggplant in a single layer and sprinkle with ¼ teaspoon of the salt. Set aside.

4. On the second sheet pan, toss the bell peppers, zucchini and yellow squash with 1 tablespoon of olive oil and ¼ teaspoon salt. Spread the vegetables in a single layer.

5. Place the sheet pan with eggplant pan on the middle rack and the sheet pan with the peppers and zucchini on the top rack. Roast for 15 minutes. Stir the vegetables, spread them evenly, and switch the pans between the oven racks. Roast until the vegetables are golden on the edges, 10 minutes

for the eggplant and 15 to 20 minutes for the peppers and squash.

6. Meanwhile, heat 1 tablespoon of the olive oil in a large Dutch oven over medium heat. Add the onion and ¼ teaspoon salt. Cook, stirring occasionally, until the onion is tender and caramelized on the edges, 8 to 10 minutes.

7. Add the garlic, stir, and cook until fragrant, about 2 minutes. Add the tomatoes, and using a wooden spoon, scrape up any browned bits stuck to the bottom of the pan. Reduce the heat to medium-low and simmer for 5 minutes.

8. Once the eggplant is roasted, carefully transfer it to the simmering tomato sauce and stir to combine. Continue to simmer for 10 to 15 minutes, until the peppers and squash are roasted.

9. Carefully transfer the pepper and squash to the tomato sauce and stir to combine. Simmer for 5 more minutes to allow the flavors to meld.

10. Remove the pot from the heat. Stir in the fresh basil, red pepper flakes, and L&B Zing! Salt-Free All-Purpose Seasoning. Season with salt and black pepper.

11. To serve, garnish with more chopped basil or black pepper. Store leftover ratatouille in an airtight container in the refrigerator for up to 4 days, or in the freezer for up to 2 months.

L&B Zing! Salt-Free Seasoning — This is a versatile blend of lemon peel, pepper, garlic, orange peel, onion, oregano, basil, marjoram, rosemary, celery seed, thyme and parsley. It adds great flavor without adding salt or MSG. Can be used to cook with or as a topping.

Ideas & Solutions — Liven up your favorite veggies — think tomatoes, mushrooms, green beans, summer squash or asparagus — with a sprinkle of L&B Zing! Salt-Free Seasoning! Blend with sour cream or Greek yogurt to create an addicting dip for chips or fresh veggies. Mix with cream cheese and use as a zesty sandwich spread. Sprinkle on beef, chicken or fish before cooking or grilling.

make a meal plan

easy ways to get organized

Dinnertime doesn’t have to be stressful. A little planning can go a long way to making weeknight mealtimes easier, healthier, and more affordable for you and your family. Here are some tips to get you started.

✔ Create a master list. Write down a list of your family’s favorite meals, and the ingredients needed to make each dish. When it’s time for your weekly grocery trip, you can easily copy what you need from your master list to your shopping list, and half the work is done!

✔ Pick a theme. Everyone loves Taco Tuesday, but how about Pasta Wednesday and Stir-Fry Friday? Assigning each day of the week its own theme makes it easy to know which recipes you’ll be using during the week ahead, and what ingredients you’ll need to get at the store.

✔ Check your cabinets. If your cabinets are stuffed with a random assortment of canned beans,

dried grains, and sauces, it might be time to shop your shelves. You can save time and money by planning meals around what you already have at home. You’ll be cutting down on food waste and simplifying your shopping. Don’t forget to check your freezer, too.

✔ Get more for your money. There are a host of ingredients that are both inexpensive and nutritious. Planning meals around low-cost, nutrient-rich items like beans, squash, sweet potatoes, lentils, brown rice, tofu, mushrooms, and eggs will ensure you’re getting the most bang for your buck.

✔ Clip those coupons! Many grocery stores offer weekly specials, so check your local paper or online for the latest deals. Find recipes that feature sale items. Buying in-season produce is also likely to be less expensive, and fresher too. ●

Coconut Curry Lentils

From the Taste for Life test kitchen

2 Tbsp coconut oil

3 cloves garlic, minced

1 Tbsp curry powder

1 bunch scallions, thinly sliced, divided

¼ c tomato paste

2 c brown or green lentils

55 min prep time serves 6

1 (14½ oz) can diced tomatoes

Salt and freshly ground black pepper

1 can coconut milk

Cilantro (for garnish, optional)

Jalapeño pepper, sliced (for garnish, optional)

1. Heat coconut oil in a large saucepan over medium-high heat.

2. Add garlic, curry powder, and white and light green parts of scallions to pan. Cook for 3 minutes. Add tomato paste and lentils. Cook for 2 minutes. Add diced tomatoes and salt and pepper to taste.

3. Add 2 cups of water to the pan. Bring mixture to a boil over high heat. Reduce heat to medium-low and simmer for 20 minutes.

4. Add coconut milk to pan. Bring mixture to a simmer over medium-high heat. Reduce heat to medium and simmer, stirring frequently, 20 to 25 minutes, until lentils are tender.

5. Garnish with dark-green scallion tops, or optional cilantro and jalapeño. Per serving: 429 Calories, 19 g Protein, 48 g Carbohydrates, 9 g Fiber, 21 g Total fat (17 g sat), 301 mg Sodium, ★★★★★ Vitamin B1 (thiamine), K, ★★★★ Iron, ★★★ Phosphorus, ★★ Vitamin B6, C, Potassium, ★ Vitamin B2 (riboflavin), B3 (niacin), Magnesium, Zinc

BY LISA FABIAN

the flexitarian diet learn more about this flexible eating plan

If eating more plant-based foods without becoming a full-time vegetarian is your goal, the flexitarian approach may be for you. The combining of two words (flexible and vegetarian), the flexitarian diet is one that’s partially vegetarian—meaning there’s still the occasional serving of meat or fish.

A flexitarian approach can be an excellent choice for those who don’t want to give up meat entirely, as it allows for flexibility. Meat is ingested but less often. The end goal is to replace animal protein with more plant-based foods like whole grains, fruits, and vegetables, which are rich in fiber, lower in calories, and help with satiety.

Vegetarian sources of protein (including beans, tofu, peas, and eggs) tend to be cheaper than poultry and meat, making the flexitarian diet more affordable. The health benefits are there too. Plant-based foods are typically higher in nutrition and lower in calories than animal-based options. Because plant-based foods are lower in saturated fats and cholesterol, these items improve heart health and encourage lower weight.

The flexitarian diet is recommended for lowering the risk of developing heart disease and cancer, particularly colorectal cancer. Emerging evidence also suggests a flexitarian diet may improve body weight, blood pressure, and markers of metabolic health, as well as reducing Type 2 diabetes.

How to get started

According to author and dietitian Dawn Jackson Blatner, beginner flexitarians should start with two days of meatless meals a week. Those considered advanced avoid meat three to four days a week. An expert flexitarian goes meatless a minimum of five days a week. To avoid feeling overwhelmed when starting the diet, Blatner recommends only one shift per day. Add extra vegetables to each meal. Focus on the five Flex food groups: the new meat (beans, legumes, tempeh, tofu); fruits and vegetables; whole grains (oats, barley, quinoa, brown rice); dairy (animal and plant-based options); and sugar and spice (healthier sweeteners, herbs, spices, and healthy fats like avocados, nuts, and seeds). ●

SELECTED SOURCES “The Flexitarian diet,” www.WebMD.com, 3/23/23 • “Flexitarian Diet: Flexible approach to focusing on plant foods,” American Institute for Cancer Research, www.aicr.org, 4/13/21 • “Flexitarian diets and health: A review of the evidence-based literature” by E.J. Derbyshire, Frontiers in Nutrition, 1/6/17 • “Flexitarian starter guide” by Dawn Jackson Blatner, www.DawnJacksonBlatner.com

25 min prep time serves 4

Grilled Portobello Burgers

From the Taste for Life test kitchen

2 large portobello mushrooms

¼ c your favorite balsamic vinaigrette dressing, divided 1 tsp dried rosemary

1. Remove stem from each mushroom. Discard stems and set mushroom tops to the side.

2. Heat a grill to medium-high heat.

3. Whisk balsamic dressing and rosemary together in a small bowl. Brush mushrooms all over with half of vinaigrette.

4. Place mushrooms on grill. Close grill. After about 5 minutes, when mushrooms begin to soften, brush with remaining vinaigrette. Flip mushrooms over. Cover grill.

5. Cook mushrooms for about 7 minutes, or until tender when pierced with a knife.

Kitchen Note: Serve these alone, or on your favorite buns with lettuce, tomato, and sliced red onion.

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milks

There is an incredible selection of milk alternatives these days. Coconut, soy, oats, cashews, hemp, macadamia nuts, almonds, and rice—these are just some of the foods made into dairy-free milks. You can even find one made from mushrooms!

Not only are these milks popular for blending into smoothies and pouring over cereals, but they also make healthy and tasty additions for cooking and baking dishes both sweet and savory.

Here are some of the more popular plant-based varieties of milk.

Almond milk. This nutty-tasting variety has a thinner consistency than most of the other milks. Some brands may even be watery. Almond milk typically doesn’t work well in savory dishes because of its naturally sweet flavor. Use it in desserts and baked goods.

Cashew milk. Creamy with a slight nutty flavor, this one is good for recipes both sweet and savory. It works especially well in cakes and cookies.

Coconut milk. There are two types: coconut milk beverage found in paper cartons, and canned coconut milk packaged in metal cans. Use the beverage variety in both sweet and savory dishes. Canned coconut milk has a higher fat content and makes a creamy and flavorful addition to curries, sauces, and soups.

Hemp milk. With a strong earthy and slightly nutty flavor, hemp milk lends itself to savory recipes. It has a thinner consistency than cow’s milk, which makes it a poor choice for baked goods.

Macadamia nut milk. Creamy and slightly nutty, this all-purpose variety works in both sweet and savory recipes. Some brands are creamy, while others can be thin. To balance out its nutty flavor, combine macadamia nut milk with other milk alternatives.

Oat milk. Creamy and slightly sweet, this popular alternative to cow’s milk adds sweetness to baked goods. Oat milk offers a consistency that’s thicker than cow’s milk.

Rice milk. This milk tends to be starchy and watery. It works best in sweet recipes. Keep in mind that it has a thin consistency. Try adding sunflower or coconut oil to thicken it for sweet recipes, or to make glazes for cookies, cakes, and breads.

Soy milk. The unsweetened variety is a popular

and versatile addition to both baked and cooked dishes. Be aware that soy milk’s strong flavor can overwhelm mild-tasting recipes. This milk has a consistency most similar to cow’s milk. Because of its high protein content, it’s considered by many to be the best cow’s milk alternative for baking. ●

SELECTED SOURCES “How to use plant-based milks in baking,” www. VeganFamilyRecipes.com, 12/31/22 • “Plant-based milk alternatives” by Jane Eklund, www.TasteforLife.com • Vegan for Everybody by the Editors at America’s Test Kitchen ($29.95, America’s Test Kitchen, 2017)

Vegan Herbal Ranch Dressing

From The Plant-Powered Plan to Beat Diabetes by Sharon Palmer, MSFS, RDN ($24.99, Union Square & Co., 2023)

½ c light vegan mayonnaise

¹⁄³ c plain unsweetened plant-based milk

1 tsp white vinegar garlic clove, minced

3 Tbsp chopped fresh herbs (such as dill, basil, oregano, chives, parsley, cilantro, or tarragon), or 1½ Tbsp dried

¼ tsp sweet paprika

Pinch of salt (optional)

5 min prep time serves 8 (2 Tbsp each)

1. In a small bowl, whisk together mayonnaise, milk, and vinegar until smooth. Stir in garlic, herbs, and paprika. Season with salt, if desired.

2. Dressing will keep in an airtight container in the refrigerator for up to 2 weeks.

Per serving: 55 Calories, 1 g Protein, 0 mg Cholesterol, 1 g Carbohydrates, 0 g Total sugars (0 g Added sugars), 0 g Fiber, 5 g Total fat (0 g sat), 122 mg Sodium, ★ Vitamin K

Summer Berry Cobbler with Rosemary

From The Plant-Powered Plan to Beat Diabetes by Sharon Palmer, MSFS, RDN ($24.99, Union Square & Co., 2023)

Fruit Filling

5 c fresh, frozen, or canned mixed berries (drained, if canned)

1 tsp vanilla extract

1 teaspoon ground cardamom

Juice of ½ orange

Dough

½ c whole wheat flour

½ c all-purpose flour

½ c old-fashioned oats

¼ c chopped pecans

55 min prep time serves 9

1 Tbsp chopped fresh rosemary, or 1 tsp dried

1½ tsp baking powder

Pinch of salt (optional)

¾ c plain unsweetened plant-based milk

2 Tbsp vegetable oil

½ tsp monk fruit sweetener

1. Preheat oven to 375º.

2. In a 9-inch square baking dish, combine berries, vanilla, cardamom, and orange juice. Stir well.

3. In a medium bowl, combine both flours, the oats, pecans, rosemary, baking powder, and salt (if using). Stir well. Create a well in middle of mixture and add milk, oil, and monk fruit. Gently stir until just blended; do not overmix.

4. Using a spoon, drop dough on top of fruit in 9 even mounds. Bake until dough is cooked through and golden, 35 to 45 minutes.

5. Remove from oven and let cool slightly. Serve warm.

Kitchen Note: Fruit-forward desserts are the best treats for your body since they offer rich nutrient rewards. Fruits are some of nature’s most antioxidant-packed foods, and they’re naturally sweet, so you can better manage your glucose levels. This recipe takes full advantage of summer fruit, pairing it with a whole-grain pastry that’s deliciously scented with rosemary. To make this recipe gluten-free, substitute a gluten-free flour blend for the wheat flours. Try making this recipe with other ripe summer fruit, such as peaches, cherries, or apricots.

Per serving: 178 Calories, 4 g Protein, 0 mg Cholesterol, 27 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 5 g Fiber, 6 g Total fat (1 g sat), 134 mg Sodium, ★★★ Vitamin C, ★★ Phosphorus, ★ Vitamin B1 (thiamine), Calcium, Magnesium, Folate

BY SARAH REAVELEY

fight food cravings

Food cravings, described by staff at Harvard T. H. Chan School of Public Health as “an intense urge to eat a certain food—ideally right away, most often conjure up a hankering for food that’s sugary, salty, or fatty, or some combination of the three.

What causes cravings?

They can pop up with no obvious trigger, or may be sparked by “seeing, smelling, or hearing about a specific food,” according to Chan School staff. Hormones can play a role, especially during pregnancy or at certain times in the menstrual cycle. So can emotions, like when you’re sad or stressed and you long for comfort food.

It’s possible that your body may crave a certain food because it’s lacking a specific nutrient. If you’re vegan, for example, you might be craving chocolate because you need iron. A craving for salt can mean you’re dehydrated or stressed. If carbs and high-fat foods, which generate hormones that regulate sleep, are calling to you, you might need a good night’s worth of shut-eye.

It’s more likely, though, that you’re simply jonesing for treats that are unhealthy, like sweets and processed carbohydrates. And even though you know you’ll regret it, you find yourself reaching for a pastry or nachos or French fries.

Ways to resist

It’s tough to fight the urge to devour whatever it is that you’re craving, but it’s not impossible. Here are a few strategies to keep cravings at bay:

Chew gum: Give your mouth something to do!

Out of sight, out of mind: If it’s hard to avoid unhealthy snacks because you walk past them every day in your kitchen or work breakroom, put them in a drawer or cabinet. That way others can find them, but you don’t have to be constantly tempted.

Take a month off from a craved food: Is there a particular food that you can’t stop eating once you’ve started? Take it completely out of your diet for four to six weeks. It may be hard at first, but it will get easier as time goes on and your taste buds reset.

Distract yourself: Change your routines, especially those associated with unhealthy snacking, like TV watching. If you get a craving, try breathing exercises, take a walk, listen to music, or watch a funny video.

The good news? Cravings will usually go away if you wait them out. If you suspect a nutritional deficiency or a health problem may be playing a part in your craving, check with your healthcare practitioner. Otherwise, put a little physical and mental distance between yourself and the donuts. You may forget all about them! ●

SELECTED SOURCES “5 ways to deal with food cravings,” Rush University, www.Rush.edu • “Cravings,” Harvard T.H. Chan School of Public Health, www. hsph.harvard.edu, 4/21 • “Food cravings: Causes and how to reduce and replace cravings” by Jon Johnson, www.MedicalNewsToday.com, 5/16/23 • “What your cravings may be telling you” by Meghan McLarney, University of Nebraska Medical Center, www.NebraskaMed.com, 4/15/21

Sugar-busting supplements

If you’re craving sweets, the cause may be a blood sugar imbalance. It’s tough to resist sugar cravings, but not impossible. Begin by trying some of these blood-sugar-regulating supplements.

Vitamins and minerals: Research suggests that vitamin D supplementation may help control blood sugar and reduce insulin resistance. The body uses zinc to make and secrete insulin; a 2017 study found that zinc supplementation led to improved blood sugar stability in people with Type 2 diabetes. Magnesium is also active in insulin secretion and activity. Adding folate to your regimen may lower homocysteine, which can help even out blood sugar levels.

Fiber: Supplementing with fiber has also been found helpful in stabilizing blood glucose.

Probiotics: One overview of probiotic studies in people with Type 2 diabetes concluded that supplementing with probiotics improved fasting glucose levels; another found the beneficial effects were greatest after two months of supplementation.

SELECTED SOURCES “L-theanine regulates glucose, lipid, and protein metabolism . . .” by L. Lin et al., Food & Function, 2020 • “Supplements to lower blood sugar,” US Department of Veterans Affairs, www.VA.gov • “Why we crave sugar, and how to beat the habit” by C. Seidenberg, Washington Post, www.WashingtonPost.com, 1/30/18

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