Natural Beauty Plant-based beauty. page 38
Meet your mushrooms. page 47
tasteforlife September 2016
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Tips for making eco-friendly choices.
Herbs and strategies to combat damage.
6 Editor’s Note 11 News Bites
Help for neck pain • Mozart boosts heart health • Herring roe equals fish oil • More
22 Gluten Free Focus
Satisfy your sweet tooth with these safe treats.
26 Natural Picks © CELINE SAKI
18 Don’t miss our annual buyorganic! Organic Harvest special section— we’re celebrating apples with a smorgasbord of recipes, examining organic agriculture, and more! page 49
38 Natural Beauty
Turn back the clock with plant stem cell extracts.
41 Smart Supplements
Improve immunity with probiotics.
Medicinal mushrooms boost health.
For more health & wellness resources visit
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Products advertised or mentioned in this magazine may not be available in all locations.
8/10/16 11:49 AM
Celebrate the Organic Harvest! Organic is the fastest growing sector of the US food industry, contributing greatly to human and planetary health. In celebration of Organic Harvest Month, we’ve created a special section starting on page 49 that reports on the latest organic news, showcases delicious and healthy organic recipes, and details the benefits of organic agriculture. In addition to being harvest time, September marks the time of year we traditionally start worrying about cold and flu season. Fortunately, many supplements can help bolster immunity. This month, we focus on the power of probiotics, which we tend to think about for digestive health (page 41). We also highlight how medicinal mushrooms can boost immunity on page 47. Speaking of natural remedies, those who want to avoid taking prescription medications for high cholesterol will want to read “Taming Cholesterol” on tasteforlife 2016 Ever wish you were friends page 32. The suggested with an integrative doctor herbs, dietary tips, and who could help you with lifestyle advice may help your ailments? Look no further than “Cures A-Z,” you lower your numbers written by board-certiﬁed naturally. internist Jacob Teitelbaum, Many of us take food MD. Get quick access to integrative treatments purchasing decisions very for hundreds of health seriously, wanting to do conditions. Learn more at Cures A-Z what’s best for ourselves CuresAZ.com. App and the planet. If you have a hard time keeping track of which seafood is sustainable, read our story on page 18 for tips. This month’s Gluten Free Focus department (page 22) showcases whole grains like teff and amaranth in tempting recipes. “Whole grains” may not sound very appetizing, but you haven’t tried recipes like Low-Fat Cinnamon Walnut Loaf and Chocolate Brownie Cake with Oh-so-Rich Chocolate Glaze yet! Being healthy doesn’t need to mean deprivation. Think “celebration” instead!
To your health,
Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com) Managing Editor Donna Moxley Contributing Editors Lisa Fabian, Rich Wallace Editorial Assistant Kelli Ann Wilson Director, Creative & Interactive Justin Rent Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Business Development Director Amy Pierce Customer Service: 800-677-8847 CustomerService@TasteforLife.com Client Services Director - Retail Judy Gagne (x128) Client Services Director Advertising & Digital Ashley Dunk (x190) Western Brand Promotions Director Shannon Dunn-Delgado 415-382-1665 Group Brand Promotions Director Bob Mucci 978-255-2062 Executive Director of Retail Sales and Marketing Anna Johnston (Anna.Johnston@TasteforLife.com) Retail Account Manager Kim Willard Founder and Chief Executive Officer T. James Connell
Editorial Advisory Board
Seth J. Baum, MD, author, Age Strong Live Long Hyla Cass, MD, author, Supplement Your Prescription James A. Duke, PhD, 2000 distinguished economic botanist; author, CRC Handbook of Medicinal Herbs and 30 other titles Ann Louise Gittleman, PhD, CNS, author of The Fat Flush Plan and 29 other health and nutrition titles Maria Noël Groves, RH (AHG), registered clinical herbalist, health journalist, and author of Body into Balance Clare Hasler, PhD, MBA, advisor, Dietary Supplement Education Alliance; executive director, Robert Mondavi Institute for Wine and Food Science Tori Hudson, ND, professor, National College of Naturopathic Medicine and Bastyr University Christina Pirello, MS, chef/ host, Christina Cooks Sidney Sudberg, DC, LAc, herbalist (AHG) Jacob Teitelbaum, MD, author of best-selling books on integrative medicine Roy Upton, cofounder and vice president, American Herbalists Guild; executive director, American Herbal Pharmacopoeia Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 222 West Street, Suite 49, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2016 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. 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 Taste for Life may not be reproduced in whole or in part without express permission of the publisher.
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A note on recipes Recipes are analyzed by Anna Kanianthra, MS, LD. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: ★★★★★ Extraordinary (50 percent or better), ★★★★ Top source, ★★★ Excellent source, ★★ Good source, ★ Fair source
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The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources.
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news bites foods, supplements & prevention CLASSICAL MEDICINE
HEART HELP from Mozart? Listening to classical music appears to have a positive impact on the cardiovascular system. Participants in a new study saw notably lower blood pressure and heart rates after listening to Mozart or Johann Strauss Jr. for 25 minutes. Listening to the pop band ABBA did not produce the same effects. SOURCE “The Healing Powers of Music: Mozart and Strauss for Treating Hypertension,” Deutsches Aerzteblatt International, 6/21/16
Ease NECK PAIN
LIVING LONGER and better One concern about a longer lifespan is that it might mean an extended period of poor health. But a new study in the Journal of the American Geriatrics Society indicates that the added years can be healthy ones. Researchers found that the onset of illness often came decades later in life for centenarians compared to their younger counterparts. “We found that those who live exceptionally long lives have the additional benefit of shorter periods of illness—sometimes just weeks or months—before death,” said lead author Nir Barzilai, MD. The researchers looked at the ages in which people developed five major age-related health conditions: cancer, cardiovascular disease, hypertension, osteoporosis, and diabetes. They saw a consistent pattern of delayed onset of these illnesses in centenarians compared to younger people.
Neck pain tends to evolve over time, according to the staff at Harvard Medical School. Certain lifestyle habits can exacerbate the strain, so the staff offers these tips for help: ■ Don’t stay in one position too long. Moving around can help. ■ Make technical adjustments. Position your computer monitor at eye level; use a hands-free function on your phone; prop your tablet on a pillow at a 45-degree angle. ■ Keep your eyewear prescription up to date. ■ Don’t sleep with too many pillows. ■ Ask for help for difficult physical tasks, such as moving furniture. ■ Get plenty of sleep. SOURCE “6 Ways to Ease Neck Pain,” HEALTHbeat, Harvard Medical School, 5/19/16
SELECTED SOURCES “Compression of Morbidity Is Observed Across Diverse Cohorts with Exceptional Longevity” by K. Ismail et al., Journal of the American Geriatrics Society, 7/5/16 ■ “Living Longer Associated with Living Healthier, Study of Centenarians Finds,” Albert Einstein College of Medicine, 7/5/16 www.tas teforl i fe.com
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foods, supplements & prevention GETTING STARTED
Those first STEPS . . .
WALKING MEETINGS boost health Studies have shown that 15 minutes per day of brisk walking can add up to three years of life expectancy. Workplace demands often cut into our available time for exercise, but a University of Miami study found an effective solution—walking meetings. Replacing just one seated meeting per week with a walking meeting increased office workers’ physical activity levels by 10 minutes—from 107 minutes in the first week to 117 minutes by the third. The American Heart Association recommends 150 minutes per week of moderate exercise. “Walking is known to have tremendous health benefits,” said lead researcher Hannah Kling. “Having sedentary, white-collar workers consider walking meetings feasible suggests that this intervention has the potential to positively influence the health of many individuals.” SOURCE “Walking Meetings Could Bring Longer and Healthier Lives to Office Workers,” University of Miami,
Miller School of Medicine, 7/1/16
“Sometimes the hardest part of working out is getting started,” says Carolyn Hettrich, MD, of the American Academy of Orthopaedic Surgeons. Here are her tips for starting a walking program: ■ Wear shoes that support the arch and elevate the heel slightly. ■ Warm up at a normal pace for five minutes, then boost your speed so your heart beats faster and your lungs breathe deeper. ■ Swing your arms; keep your head up, back straight, and abdomen flat; point your toes straight ahead; take long strides but don’t strain. ■ Cool down by slowing to your warm-up speed for five minutes, then do some gentle stretching. ■ Be sure to drink enough water to prevent dehydration. SOURCE “Walking: The Cheap, Easy Workout” by Robert Preidt, www.nlm.nih.gov/MedlinePlus, 6/27/16
DID YOU KNOW? Exercise boosts kids’ grades in school, according to a report in the British Journal of Sports Medicine. An international panel determined that a session of moderate physical activity has immediate positive effects on brain function, intellect, and academic performance. SOURCE “Physical Activity Boosts Kids’ Brain Power and Academic Prowess,” BMJ, 6/27/16
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foods, supplements & prevention
IN THE GYM
LIGHTER WEIGHTS effective The old adage that lifting heavier weights is the most effective way to build muscle did not hold up in a new study. Researchers from McMaster University found that lifting lighter weights many times was equivalent to lifting heavy weights for fewer repetitions. “Fatigue is the great equalizer here,” said senior author Stuart Phillips, PhD. “Lift to the point of exhaustion and it doesn’t matter whether the weights are heavy or light.” Experienced weightlifters participated in the 12-week study. One group lifted lighter weights (up to 50 percent of their maximum strength) for sets ranging from 20 to 25 repetitions. The others lifted heavier weights (up to 90 percent of their maximum) for 8 to 12 reps. Tests showed that gains in muscle mass and muscle fiber size were virtually identical in both groups. “We’ve shown that you can take a break from lifting heavier weights and not compromise any gains,” Dr. Phillips said. SOURCE “Lighter Weights Just as Effective as Heavier Weights to Gain Muscle, Build Strength,” McMaster University, 7/12/16
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foods, supplements & prevention
Lavender scent MAY EASE PAIN A recent study demonstrated that lavender aromatherapy may be an effective treatment for pain after surgery. Patients received oxygen and lavender essence for 15 minutes, or oxygen without lavender, following heart surgery. Both treatments were administered through face masks. Assessments of pain were done several times over the next hour. Patients who received lavender felt significantly less pain at five, 30, and 60 minutes after treatment compared to those who received oxygen alone. Aromatherapy stimulates the olfactory system (the sense of smell), which induces calmness and relaxation. SOURCE “Re: Lavender Aromatherapy Helps Reduce Postsurgical Pain” by Shari Henson, HerbClip, http://cms.HerbalGram.org, 5/31/16
Herring roe MATCHES FISH OIL Omega-3 fatty acids from herring roe oil provided comparable benefits to fish oil in a recent study. In fact, during the first 12 hours of supplementation, participants who received the herring roe oil had greater increases of EPA and DHA in their blood. After two weeks, however, the increases were about the same in both groups. The authors of the study concluded that herring roe oil “is a well-tolerated and bioavailable source” of omega-3s. SOURCE “Bioavailability of Long Chain Omega-3 Polyunsaturated Fatty Acids from Phospholipid-rich Herring Oil in Men and Women . . .” by C.M. Cook et al., PLEFA, 2016
www.tas teforl i fe.com Untitled-1 1
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foods, supplements & prevention HEALTHY AGING
MELATONIN regulates circadian rhythms Numerous factors can upset our circadian rhythms as we age, including irregular blood pressure (BP). A new study shows that melatonin supplements can help. Older adults were studied during three consecutive weeks. Data were collected during the first week to establish a baseline for the circadian rhythms of BP, heart rate, and body temperature. For the next two weeks, participants received a daily low-dose melatonin supplement (1.5 milligrams) at 10:30 p.m. At the end of the trial period, the melatonin had significantly reduced BP and made other circadian rhythms smoother and less irregular. The maximum effect on systolic BP occurred between 3 a.m. and 8 a.m., which is the time of the highest risk of heart attacks and strokes. Participants who had the highest BP at the beginning of the study saw the most significant improvements. SELECTED SOURCES “Daily Melatonin Administration Attenuates Age-Dependent Disturbances of Cardiovascular Rhythms” by D.G. Gubin et al., Curr Aging Sci, 2016 ■ “Melatonin Reduces Blood Pressure and Tunes Up Disrupted Circadian Rhythms in the Elderly,” Bentham Science Publishers, 5/17/16
Aloe vera CONTROLS DIABETES MARKERS Oral intake of aloe vera appears to improve the health of people with diabetes and prediabetes. An analysis of nine studies found significant positive changes in fasting blood glucose levels (FBG) and hemoglobin A1c. Participants with the highest FBG saw the largest improvements. SOURCE “Reduction of Fasting Blood Glucose and Hemoglobin A1c Using Oral Aloe Vera: A Meta-analysis” by W.R. Dick et al., The Journal of Alternative and Complementary Medicine, 6/17/16
More evidence that FISH IS BRAIN FOOD A weekly meal of seafood appears to help protect the brain from age-related memory loss and thinking problems. The key is the high levels of omega-3 fatty acids in fish and other seafood. The new study “helps show that while cognitive abilities naturally decline as part of the normal aging process, there is something that we can do to mitigate this process,” said researcher Martha Clare Morris, ScD. Her team tracked more than 900 older adults. None had signs of dementia at the start of the five-year study. They were tested annually for episodic memory, working memory, semantic memory, visuospatial ability, and perceptual speed. Those who ate seafood at least once a week showed less decline compared to those who ate it less frequently. SELECTED SOURCES “APOE e4 and the Association of Seafood and Long-Chain Omega-3 Fatty Acids with Cognitive Decline” by O. van de Rest et al., Neurology, 5/4/16 ■ “Stave off Cognitive Decline with Seafood,” Rush University Medical Center, 5/10/16
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B Y D AV E C L A R K E
Paying a Price According to National Geographic, 70 percent of the world’s fisheries are exploited, overexploited, or have already suffered a collapse. The National Resources Defense Council, a nonprofit environmental advocacy group, reports that while Americans eat close to 5 billion pounds of seafood annually, 90 percent of it comes from countries that lack rigorous management laws, such as Vietnam and China.
WHAT’S A SEAFOOD-LOVIN’ LANDLUBBER TO DO?
SEAFOOD IS ONE OF THE PLANET’S HEALTHIEST FOODS. IT’S LEAN, RICH IN NUTRIENTS, AND IT TASTES GREAT. BUT, LIKE SO MANY OTHER FOOD CHOICES ECO-CONSCIOUS CONSUMERS CAN MAKE, DECIDING WHICH SEAFOOD TO EAT ISN’T AS SIMPLE AS ASKING THE FISHMONGER FOR SOME DOVER SOLE AND OFF YOU GO. Pollution, overfishing, and a global fishing industry hungry for profits all contribute to depleted fish populations. Many fish also contain toxic chemicals such as mercury that are not healthy for human consumption. Still, options remain. Make informed choices using these maxims, many of them developed by the Natural Resources Defense Council (NRDC), as your guide.
For a Big Impact, Think Small Eat smaller fish lower on the food chain, such as mackerel and sardines, and crustaceans and shellfish, including mussels. Generally speaking, they are more plentiful in our oceans, replenish their populations more quickly than larger species, and contain less mercury than their larger cousins.
Buy North American North American fisheries, as a rule, score much higher in their efforts to fish sustainably than some of their foreign counterparts. Places like Alaska or Canada, where the environment, a healthy planet, and responsible fishing practices are often given greater import,
tend to do better at providing sustainably farmed or caught seafood than certain parts of Asia or Africa, for example.
Shop Sustainably If fished responsibly, even otherwise questionable choices, such as salmon and halibut, can be solid sustainable seafood choices. Use shopping guides, like the Seafood Watch offered by the Monterey Bay Aquarium (www.SeafoodWatch.org), to find sustainable seafood in all 50 states. Sustainable fisheries curb the amount of bycatch (species other than the target species caught up in fishing nets or hooked) they bring in; they reduce or eliminate dredging the ocean floor, which harms plant and animal life; and they monitor seafood populations to ensure they are not overfished.
Packaging Protocol Many species of fish freeze well. That extends shelf life and reduces the amount of CO2 emissions since they don’t need to be shipped via air freight.
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continued from page 18
Rough Seas Ahead? Rough seas continue to churn about the Marine Stewardship Council (MSC) and its “Certified Sustainable Seafood” label, which many of the nation’s largest retailers— and consequently a large number of conscientious consumers—rely on to ensure we are doing right by our precious oceans. Critics, including the World Wide Fund for Nature (WWF), contend that the organization’s labels are appearing on fish products from fisheries known for noncompliance with commonly accepted ecological and environmental standards and practices. (Fisheries hire commercial auditing companies that determine whether companies comply with the MSC’s definition of “sustainable.” Those that pass get the right to use the MSC’s “Certified Sustainable Seafood” label.) For its part, MSC steadfastly maintains only fisheries that meet its stringent standards, which are scientifically and ecologically based, are certified.
Be aware, some seafood cans are lined with a BPA-plastic coating, which is toxic. Look for cans labeled BPA free. Shelf-stable flexible pouches are another option.
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Hook, Line, and Sinker Some fishermen dredge the seafloor, ignoring the collateral damage their nets cause. Fishermen who use hook-andline methods allow unwanted bycatch to be returned to the sea. Still other conscientious professionals deploy smart traps that have doors designed to let young fish escape.
Keep It Local Unless your local species are depleted or endangered, you are generally better off eating local varieties of fish. Frozen or fresh, eating local fish requires little to no transportation, always a better deal for Mother Earth than carbon-emitting, long-distance trucks and trains.
A Tuna by Any Other Name By and large, tuna are a challenged species, but not all species of tuna are equal when it comes to health and sustainability concerns. Whenever possible, choose albacore and skipjack tuna. They are less threatened as a species and usually contain lower mercury levels than other varieties of tuna. TFL SELECTED SOURCES “Is Sustainable-Labeled Seafood Really Sustainable?” by Daniel Zwerdling and Margot Williams, www.NPR.org, 2/11/13 ■ “The Smart Seafood Buying Guide” by Nicole Greenfield, National Resources Defense Council, www. NRDC.org, 8/26/15 ■ “Sustainable Seafood,” National Geographic, http://Ocean. NationalGeographic.com/Take-Action/Sustainable-Seafood/ www.tas teforl i fe.com
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GLUTEN FREE FOCUS B Y L I S A FA B I A N
WELCOME WHOLEGRAIN TREATS MEET TEFF AND AMARANTH WHILE THEY MAY NOT BE AS FAMILIAR AS BROWN RICE, CORN, AND QUINOA, AMARANTH AND TEFF DESERVE A PLACE IN YOUR WHOLE-GRAIN PANTRY. Amaranth is a nutrient-rich ancient Aztec grain. Containing high-quality protein, it’s also rich in lysine. Its nutty and sticky texture can congeal as it cools, so serve it warm. Be sure to store the uncooked grain in the fridge as amaranth has a tendency to turn rancid. Amaranth is great when added to cookies or stews. You can also find it ground into a flour. Combine it with brown rice, millet, or buckwheat for a delightful side dish. To prepare, simmer 1 cup grain in 3 cups of water for approximately 25 minutes.
Teff is the smallest grain in the world. It’s commonly used in Ethiopia to make injera—a pan bread similar to a crepe that serves as plate, fork, and food in Ethiopian cuisine. Full of calcium, magnesium, copper, zinc, phosphorus, and boron, teff contains twice as much iron as barley or wheat. Prepare teff as a morning cereal. Consider lightly toasting it before cooking for more flavor. To cook, add 1 cup of teff to 4 cups of boiling water. Simmer for 15 minutes. You can also find teff ground into a flour. These recipes highlight teff and amaranth flours in flavorful, glutenfree baked goods. SOURCE “World Tastes . . . Guide to Buying & Preparing Bulk Foods,” www.WildOats.com
CH OCOLATE BROW NI E CAKE dGnV From Naturally Lean by Allyson Kramer ($22.99, Da Capo, 2016)
45 MINUTES PREP TIME ■
1 1 K L L K 1 1 K M 1 1
banana, mashed (about M c) tsp pure vanilla extract c unsweetened applesauce c unrefined sugar, such as maple or coconut palm c agave syrup c unsweetened natural or Dutch processed cocoa powder tsp baking soda tsp baking powder tsp salt c teff flour c chickpea flour c water Oh-So-Rich Chocolate Glaze (recipe follows), optional
1. Preheat oven to 350° and line the bottom and the sides of an 8-inch square cake pan with parchment paper. To easily do this, cut two strips 8 inches wide x 12 inches long and crisscross them over each other to completely cover pan. 2. In a large mixing bowl, whisk together mashed banana, vanilla extract, applesauce, sugar, agave, cocoa powder, baking soda, baking powder, and salt. Gradually add teff flour and chickpea flour along with water and mix well until a smooth batter is formed. 3. Pour batter into prepared cake pan and bake for 30 minutes, or until firm to the touch. Let cool briefly and then serve. Enjoy plain or top with Oh-So-Rich Chocolate Glaze and/or fresh fruit. Per serving (without Glaze): 82 Calories, 2 g Protein, 19 g Carbohydrates, 1 g Fiber, 1 g Total fat, 95 mg Sodium, ★ Iron, Manganese
OH -SO-R ICH CH O CO L ATE G LA ZE dGnV From Naturally Lean by Allyson Kramer ($22.99, Da Capo, 2016)
5 MINUTES PREP TIME
¼ 1 ¼ 3
© ALLYSON KRAMER
c unsweetened cocoa powder tsp pure vanilla extract tsp salt Tbsp pure maple syrup
1. Place all ingredients in a small bowl and whisk together until smooth. Store in an airtight container in the fridge for up to 2 weeks.
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LOW-FAT CIN N AMON WALN U T LOA F dGV
From Naturally Sweet & Gluten-Free by Ricki Heller ($22.95, Sellers Publishing, 2013)
80 MINUTES PREP TIME ■
1 LOAF (ABOUT 10 SLICES)
1 Tbsp plus 2 tsp whole L c teff flour psyllium husks K c amaranth or quinoa flour 1 tsp apple cider vinegar ¼ c potato starch 1 Tbsp pure vanilla 1K tsp baking powder extract ¼ tsp baking soda 2 Tbsp natural smooth ¼ tsp fine sea salt almond butter or tahini 1 Tbsp ground cinnamon (sesame seed paste), ¼ tsp pure stevia powder or room temperature K tsp pure plain or vanilla Enough unsweetened plain stevia liquid, or to taste or vanilla soy or almond L c walnut pieces or chopped milk to total 1K cups walnuts, lightly toasted (see instructions) 1. Preheat oven to 350˚. Lightly grease an 8K- or 9-inch loaf pan, or line with parchment paper. 2. Place psyllium, vinegar, vanilla extract, and almond butter in a 2-cup glass measuring cup. Add enough milk to reach the 1K-cup mark. Using a small whisk or fork, whisk everything together until almond butter is well dissolved in liquid and no lumps remain. Set aside while you measure dry ingredients. 3. In a large bowl, sift all remaining ingredients except for walnuts. Whisk well to distribute all ingredients evenly. Add walnuts and stir to distribute. Whisk liquid again to ensure that it’s smooth and everything is incorporated. Pour wet mixture over dry ingredients and stir just to combine (do not overmix). Turn batter into prepared pan and smooth top. It will fill pan only about halfway. 4. Bake for 65 to 75 minutes, rotating pan about halfway through baking, until bread is well browned on bottom and sides, and top springs back when touched lightly (there will be a fairly thick crust by this time, but it should still spring back). A knife inserted in the center should come out moist but clean. 5. Allow to cool for 10 minutes. Remove from pan and set on a cooling rack. Allow to cool completely before slicing. The bread is very moist on the first day and dries a bit by the second. Store, tightly wrapped, in the refrigerator for up to 3 days. May be frozen. Kitchen Note: This bread’s light, moist crumb will remind you of muffins, but it’s a bit more sturdy and a bit less sweet . . . perfect with nut butter for breakfast, or even as a means to sop up some hearty, savory soup. Don’t worry if the finished product doesn’t reach the top of the pan; this isn’t a tall bread, but it’s packed with flavor nonetheless! © CELINE SAKI
Per serving (serves 10): 121 Calories, 4 g Protein, 16 g Carbohydrates, 3 g Fiber, 5 g Total fat (1 g sat, 1 g mono, 3 g poly), 105 mg Sodium, ★★★★ Selenium, ★★ Iron, Manganese, ★ Vitamin B1 (thiamine)
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FOOD FOR THOUGHT BY KELLI ANN WILSON
SAVOR THE SEASON MAKE THE MOST OF THE HARVEST WITH THESE NEW BOOKS
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Tarts by Frédéric Anton and Christelle Brua with Chihiro Masui ($35, Rizzoli, 2016) Looking for a way to use up the last of your fruit or vegetable harvest? Tarts are a quintessential comfort food and a great way to enjoy both fresh ingredients and leftovers. Michelinstarred chef Frédéric Anton of Le Pré Catelan in Paris and renowned pastry chef Christelle Brua have combined their talents to offer a gorgeous new cookbook devoted to simple yet elegant tarts. Derived from the Medieval Latin word torta pani, meaning “round bread,” tarts encompass everything from pizza to quiche to pie. Anton and Brua’s Tarts covers both the sweet and the savory, as well as the basics of making dough. Although they occasionally veer into the gourmet arena, the bulk of Anton and Brua’s recipes use simple, familiar ingredients, such as tomatoes, peppers, leeks, and onions. Most recipes fit on a single page and are accompanied by the beautiful photography of Richard Haughton, with each dish being artfully displayed.
The All New Ball Book of Canning and Preserving ($22.95, Oxmoor House, 2016) Late-summer gardens are often bursting with produce, which can sometimes put us in a bit of a pickle. Rather than attempting to eat everything fresh from the vine, why not try preserving some of the harvest to enjoy later in the year? The All New Ball Book of Canning and Preserving offers simple and flavorful recipes for jams, jerkies, pickles, and more, to help maximize enjoyment of nature’s bounty. The Ball company has been providing tools and knowledge of canning and preserving to home cooks since 1884, and its new guide respects the depth of this tradition while offering modern interpretations of tried-and-true recipes. Step-by-step instructions for water bath canning, fermenting, pressure canning, freezing, dehydrating, and curing and smoking give readers a wide variety of options for enjoying the fruits of their labors long after the cooler temperatures of autumn descend.
The Troll Cookbook
by Adriana Ayales ($16.95, Sterling Ethos, 2016)
by Karima Cammell and Clint Marsh ($35, Dromedary Press, 2016)
Humans have been exploring the benefits of medicinal plants for thousands of years. In fact, the word “drug” originally referred to dried goods, including herbs—a meaning very different from the one we understand today. Adriana Ayales, a Costa Rica native and owner of a popular Brooklyn juice bar, spent her childhood learning from her grandmother about the healing powers of the rainforest’s fruit and botanical ingredients. In this book, Ayales shares her knowledge of superfoods and superherbs, offering traditional recipes for relaxation, cleansing, and nourishing the body and soul. Ayales integrates indigenous medicine with Western practices to create extracts, elixirs, cold-pressed juices, and more. Highlights include color photography as well as an in-depth discussion of ethnobotanical customs and therapeutic cooking.
Trolls can be found in folklore from around the world, and now they’ve found their way into our kitchens too. Imaginative and offbeat, The Troll Cookbook blends fantasy with cookery to create a whimsical mélange of simple, seasonal foods. The awardwinning duo of artist and publisher Karima Cammell, founder of Berkeley’s Castle in the Air, and writer Clint Marsh offer readers a celebration of nourishing practices and food lore that explores grains, beans, root vegetables, eggs, and more. Divided by season, Cammell and Marsh’s 180 recipes cover everything from making homemade yogurt to creating a sourdough starter to preserving seasonal foods for later enjoyment. Sprinkled liberally with troll stories and enriched by Cammell’s stunning watercolor illustrations, The Troll Cookbook is a fun and useful resource for any home cook, and this hardcover edition would be the perfect gift for an imaginative friend. TFL
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Weâ€™ve got SO much more! Have you visited www.tasteforlife.com lately? Our website features hundreds of healthy recipes for you to try, insightful blogs, and SO much more! At tasteforlife.com, we also oďŹ€er articles that help you lead a natural and healthy lifestyle. Our content covers everything from brain health to natural beauty to helpful supplements. Also check out our fun quizzes, videos, and weekly giveaways of natural products.
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BY AL McKEON
Taming Cholesterol Helpful herbs & dietary tips
High blood cholesterol quietly clogs arteries and restricts blood flow, causing damage without symptoms and leaving many people unaware they’re at risk for circulatory and heart disease. But as one of the most discussed health issues, cholesterol isn’t quite the secret it used to be. Cholesterol level checks have largely become a routine part of annual physicals, allowing doctors to measure patients’ low-density lipoproteins (LDL), which cause cholesterol buildup and artery blockage, and high-density lipoproteins (HDL), which help prevent cholesterol buildup. Heightened awareness has spurred countless news stories and wellness campaigns on the importance of keeping bad cholesterol in check. That wealth of information about LDL has similarly led to countless tips on what can reduce cholesterol.
The ancient Sumerians would be pleased to know that herbs are among the cholesterol countermeasures recommended by experts because they, too, found them beneficial. Granted, the Sumerians knew nothing about LDL and HDL, but even with rudimentary observations they knew enough to use herbs in medicine.
IT ’S A N H ER BAL AFFA IR
Cholesterol in the bloodstream comes from certain foods you eat as well as what’s produced by the liver. If you want to reduce your bad cholesterol, consider incorporating herbs into your life. Herbs can be consumed for medicinal purposes, as
A study this year showed that cholesterol was significantly reduced in a group of patients who consumed Cynara scolymus, the extract of artichoke leaf.
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continued from page 32
not just the Sumerians demonstrated but also the ancient Chinese, Indians, Egyptians, and Greeks. Take artichoke leaf. A study this year showed that cholesterol was significantly reduced in a group of patients who consumed Cynara scolymus, the extract of artichoke leaf. Their triglycerides were also reduced. Ginger and turmeric also hold promise. Recent in vivo research indicates that these two herbs can decrease total cholesterol, triglycerides, and LDL cholesterol while increasing HDL cholesterol in animals fed high-cholesterol diets. Look for curcumin supplements; curcumin is the main active ingredient derived from turmeric root. A recent randomized, controlled, clinical trial including 204 patients found that those who consumed 3 grams of ginger daily for eight weeks experienced significantly beneficial effects on total cholesterol, LDL, and HDL levels compared with controls. Garlic might keep away vampires, and it might also chase way LDL. Penn State nutritionists who studied the effects that herbs and spices have on
cardiovascular disease saw an eight percent decrease in total cholesterol with garlic consumption, which was associated with a 38-percent decrease in risk of heart problems in 50-year-old adults. Other research indicates that consuming a half to one clove of garlic a day (or about 900 milligrams of aged garlic extract) can lower cholesterol by up to 9 percent.
MOR E T H A N H ER BS
A healthy diet that aims to reduce cholesterol can involve more than an herbal approach. The American Heart Association (AHA) recommends a diet that consists of other healthy foods: ■ Vegetables: root and green varieties ■ Fruit: fresh if possible ■ Whole grains: cereals, breads, rice, and pasta ■ Low-fat or no-fat dairy products ■ Poultry ■ Fish, especially fatty fish (salmon, mackerel, herring, lake trout, sardines, albacore tuna), which are rich in omega-3 fatty acids ■ Non-tropical vegetable oils such as olive oil ■ Nuts: walnuts, almonds, or hazelnuts AHA also urges people to limit their intake of sweets, sugary drinks, and red meat. If you can’t hit many of those AHA targets, at least try to incorporate herbs into your food and drink. The Sumerians couldn’t have been wrong. TFL
SELECTED SOURCES “The Effect of Artichoke Leaf Extract on Alanine Aminotransferase and Aspartate Aminotransferase in the Patients with Nonalcoholic Steatohepatitis” by V. Rangboo et al., Int J Hepatol, 5/11/16 ■ “Effect of Two Ginger Varieties on Arginase Activity in Hypercholesterolemic Rats” by A.J. Akinyemi et al., J Acupunct Meridian Stud, 4/16 ■ “Effects of . . . Ginger Consumption on Markers of Glycemic Control, Lipid Profile, Oxidative Stress, and Inflammation in Type 2 Diabetes Patients” by P. Azimi et al., Rev Diabet Stud, 2014 ■ “Herbs and Spices Enhance Heart Health as Well as Flavor” by Victoria M. Indivero, Penn State University, http://news.psu.edu, 11/18/14 ■ “High Blood Cholesterol: What You Need to Know,” National Heart, Lung, and Blood Institute, www.nhlbi.gov, 6/05 ■ “Indian Spices for a Healthy Heart—An Overview” by H.R. Vasanthi and R.P. Parameswari, Curr Cardiol Rev, 11/10 ■ “Lower Blood Pressure & Cholesterol According to the Latest AHA Guideline” by Stephanie Stephens, HeartInsight, 11/14 ■ “Spices and Herbs May Improve Cardiovascular Risk Factors” by S.G. West and A.C. Skulas-Ray, Nutrition Today, 11/15
aged garlic extract in the news Studies show that Kyolic Aged Garlic Extract, combined with other nutrients, reduces oxidation, improves elasticity of arteries, and lowers both cholesterol and blood pressure. Adding to these cardiovascular benefits, new research shows that it can halt and even reverse the accumulation of plaque in arteries. SOURCE “Aged Garlic Extract Reduces Low Attenuation Plaque in Coronary Arteries of Patients with Metabolic Syndrome in a Prospective Randomized Double-Blind Study” by S. Matsumoto et al., The Journal of Nutrition, 1/13/16
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WEIGHING IN B Y L I S A FA B I A N
SMOOTH OPERATOR POWER UP THE BLENDER . . . AND YOUR ENERGY! THERE’S A LOT TO LOVE WHEN IT COMES TO DELICIOUS, FILLING SMOOTHIES, ESPECIALLY WHEN YOU’RE TRYING TO LOSE WEIGHT. A GREAT START TO THE DAY—OR AS A HEALTHY SNACK—THEY’RE CONVENIENT, EASY TO MAKE, AND A TASTY WAY TO GET MORE PROTEIN, FRUIT, AND VEGETABLES INTO YOUR DIET. Made with juice, water, yogurt, or milk (or milk alternative), smoothies can contain veggies, fruit, supplements, herbs, and spices. As a general rule, combine 1 cup of fruit or vegetables with 1 cup of liquid. Add 1 tablespoon of a sweetener such as honey or maple syrup. Half a teaspoon of a spice like cinnamon or ground ginger can add an exotic taste plus a boost of phytochemicals. While you can pretty much blend almost any fruit or vegetable, some are better than others when it comes to taste and nutrition. Here are a few standouts. ■ Avocados add creaminess and thickness to smoothies. High in potassium and vitamins A, C, and E, avocados are also rich in essential fatty acids. ■ Bananas add a thick and creamy texture to smoothies. They offer a high level of potassium and help boost the immune system.
Boost Your Smoothie! Try adding one or more of the following to your smoothie for extra benefits—including enhanced energy, joint repair, and toxin removal. ■ Cacao is a mineral-rich superfood that offers energizing and anti-aging properties. It makes a smoothie taste like dessert! ■ Chia seeds have been consumed for energy for centuries. They make an excellent thickener for a smoothie when it’s left to chill for about half an hour after being blended. ■ Flaxseeds and flaxseed oil contain omega 3s that help the joints avoid the absorption of toxins. ■ Hemp seeds provide a nutty flavor, omega-3 and omega-6 fatty acids, and protein. ■ Wheatgrass offers antioxidant, anti-cancer, and anti-inflammatory properties. TFL SELECTED SOURCES “Does Your Smoothie Need a Boost?” UC Berkeley Wellness Letter, www. WellnessLetter.com ■ Green Smoothies For Every Season by Kristine Miles ($16.95, Ulysses Press, 2013) ■ Skinny Smoothies by Shell Harris and Elizabeth Johnson ($16, Da Capo, 2012) ■ Superfood Smoothies by Julie Morris ($16.95, Sterling, 2013)
■ Dates add thickness and sweetness along with vitamins A, B1, B2, C, and D. ■ Spinach contains fiber that can help clean the digestive tract of free radicals. ■ Strawberries provide vitamin C and cleansing actions for the liver. They also have antiviral and antioxidant properties.
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It’s Good to Feel Good
BY MARIA JACOBSON-WHITE
NOURISH SKIN WITH PLANT STEM CELL EXTRACTS
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The trend started with antiaging products made from stem cell extracts derived from Swiss apples, the edelweiss plant (which grows on mountain ranges such as the Himalayas), and gotu kola (a marsh plant). Today’s offerings have expanded to include products made with plant stem cells derived from mushrooms, roses, lilacs, grapes, echinacea, gardenias, oranges, and more. Plant stem cells are undifferentiated cells found in the meristems of plants. Like human stem cells, plant stem cells have the ability to self-renew and repair damaged cells. Research has shown that stem cells taken from the Swiss apple called Uttwiler Spätlauber decreased the depth of crow’s feet by 15 percent after four weeks of use. When you buy an antiwrinkle serum or facial cream containing stem cells, it is not usually living plant cells that you’re applying onto your skin—that would be prohibitively expensive for most manufacturers and consumers alike. Rather, most companies use the inactive extracts of the stem cells combined with other
effective moisturizing ingredients to deliver antioxidants, enhance collagen, lock in moisture, protect against UV damage, soothe inflammation, and boost hydration. For example, Hyalogic, a skincare company specializing in hyaluronic acid products, recently released a plant stem cell serum that combines hyaluronic acid (which hydrates skin) with orange stem cell extracts, which promote skin elasticity. Fabulous Eye Cream from MyChelle Dermaceuticals combines edelweiss plant stem cells with hyaluronic acid and organic shea butter. When you buy a stem-cell product, you may see some of the stem cells’ key ingredients— quercetin, ellagic acid, or ferulic acid—listed on the ingredients label. In addition to antiwrinkle serums and creams, plant stem cells are often used in products to diminish hyperpigmentation. TFL SELECTED SOURCES “Plant Stem Cell Extract for Longevity of Skin and Hair” by D. Schmid et al., International Journal for Applied Science, 5/08 ■ “Plant Stem Cell Market for Cosmetics Is Expected to Hit $4,830.8 Million by 2022: Credence Research” www.CBS8.com, 7/11/16 ■ “Plant Stem Cells as Innovation in Cosmetics” by M. Morus et al., Acta Poloniae Pharmaceutica, 2014
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INNER STRENGTH HOW PROBIOTICS BOOST IMMUNE FUNCTION
THERE IS NO DOUBT THAT OPTIMAL IMMUNE FUNCTION GETS A LEG UP FROM HEALTHY COLONIES OF PROBIOTIC BACTERIA. THESE BACTERIA—NAMELY LACTOBACILLUS ACIDOPHILUS AND BIFIDOBACTERIUM BIFIDUM—CAN BE FOUND IN A WIDE VARIETY OF FERMENTED FOODS, AS WELL AS DIETARY SUPPLEMENTS. Supplementing with probiotic bacteria serves as a key way to properly balance your community of intestinal bacteria, notes probiotics researcher Nigel Plummer, PhD, especially after the community has been disturbed by the use of antibiotics. This community of bacteria is called your “microbiome.” Antibiotics often perform critical roles in fighting infections, but the unfortunate side effect is the decimation of your microbiome, since antibiotics kill bacteria indiscriminately. This means the good bacteria in your gut are killed along with the disease-causing bacteria. Taking probiotics after
antibiotics is a must for rebuilding your gut environment. “It is now widely acknowledged that the microbiome influences many aspects of how our bodies work—ranging from optimizing the immune system to potentially influencing weight gain, cholesterol levels, and even our response to stress and anxiety,” points out Dr. Plummer. “Probiotics are seen as having potential to have a positive influence on all of these aspects of our well-being.” As a powerful team member of your immune system, probiotics produce organic compounds that increase intestinal acidity; this inhibits the
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Regular use of probiotics by schoolchildren makes colds less frequent, and when they do hit, the kids get over them more quickly and miss fewer school days.
continued from page 41
reproduction of many diseasecausing bacteria. Probiotic bacteria also produce substances called bacteriocins that act as natural antibiotics to kill undesirable microorganisms. Probiotic bacteria enhance overall immune function by boosting disease-fighting cells such as phagocytes, lymphocytes, and natural killer cells. The end result—when your probiotic microbiome is flourishing—is a system that is better able to fight off infection and disease. In short, probiotic bacteria are downright indispensable for the immune system. “Think of your immune system as a large, wellequipped military with no general and no knowledge of who the enemy is and more importantly who the enemy is not,” explains microbiologist Kiran Krishnan. “It is the role of probiotics in the gut to tutor and direct the immune system to fight the correct enemies and battles.” As just one example of how this immune boost plays out in the real world, consider the latest research on the common cold. Regular use of probiotics
by schoolchildren makes colds less frequent, and when they do hit, the kids get over them more quickly and miss fewer school days. A yearlong study showed a 30 percent reduction in missed school days from simply taking probiotic supplements. Research documents similar benefits in adults.
How to Build a Community For probiotic supplements, aim for the amount deemed effective in scientific research—generally 5 to 50 billion colony-forming units (CFU). Less than 1 billion CFU is unlikely to provide significant benefits. Take probiotics with food or within 30 minutes of completing a meal. “The very acidic conditions associated with the empty stomach can damage the fragile probiotic cells, destroying up to 90 percent over a two-hour period,” explains Dr. Plummer.
Need any more convincing that probiotic supplements make sense? Consider Krishnan’s summation of the state of probiotic research today: “Studies link healthy gut flora not only to better immune function, but also to better emotional health, weight control, sexual function, and improved cognitive function. A healthy gut is quite simply the foundation for a healthy body, and an effective probiotic can be a very important tool in achieving true wellness.” TFL Victoria Dolby Toews, MPH, has been a health journalist for more than two decades. She is the author of Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications). SELECTED SOURCES “Antibacterial Activities of Bacteriocins: Application in Foods and Pharmaceuticals” by S-C Yang et al., Front Microbiol, 5/26/14 ■ “Personal Communication: Nigel Plummer; Kiran Krishnan, 6/16 ■ “Probiotics for Preventing Acute Upper Respiratory Tract Infections” by Q. Hao et al., Cochrane Database Syst Rev, 2/3/15
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The numbers stack up! 1
Kyolic® Aged Garlic Extract™ is the number one best-selling, odorless garlic supplement.
The number of months organically grown Kyolic is aged to enhance its nutritional value creating beneficial compounds not found in fresh or powdered garlic, but only in aged garlic extract.
998 -421-2 0 0 8 1 ll ra The number of times Kyolic is richer than raw garlic in active beneficial compounds. Ca is ad fo h t n o i ment yolic! le of K p m a The number of scientific studies that prove Kyolic is America's number one Aged s FREE The number of years Kyolic has been the leading garlic supplement in America.
Extract, working to enhance your body's immune function, protect your 750 Garlic cells from free radical damage and reduce the widest range of cardiovascular risk factors.*
Kyolic® — It adds up for your health! * These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
©2011 Wakunaga of America Co., Ltd., Mission Viejo, CA 92691 (800) 421-2998 Kyolic® is a registered trademark of Wakunaga of America Co., Ltd.
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LONGEVITY BY MARIA NOËL GROVES, RH (AHG)
WHAT MUSHROOMS CAN DO FOR YOU MEET CHAGA, REISHI, AND MAITAKE FROM FIGHTING CANCER TO BOOSTING VITAMIN D LEVELS AND IMMUNITY, MUSHROOMS AREN’T JUST WHAT’S FOR DINNER. MEDICINAL MUSHROOMS ARE FINDING THEIR WAY INTO DAILY LIFE. KEY PLAYERS INCLUDE CHAGA, REISHI, AND MAITAKE, AND THERE ARE MANY WAYS TO REAP THEIR REWARDS.
Nutrient Powerhouse Culinary mushrooms like maitake and shiitake provide bioavailable vitamin D. When exposed to sun or UV light, mushrooms concentrate nearly 500 times more of this vitamin in their flesh. Culinary mushrooms also provide protein, fiber, and some B vitamins. Consider maitakes—or any of your everyday culinary mushrooms (portobello, oyster, white button)—fresh, dehydrated, frozen, or powdered. Most mushrooms need to be cooked, simmered, or otherwise heat-treated in order to be safe and bioavailable.
Immune Boot Camp Polysaccharides both strengthen and modulate immune function. These complex starches create a healthy challenge to the immune system, which strengthens a weak immune system in someone with frequent illnesses and chronic infections. It also downplays overreactive allergic and autoimmune responses, and it appears to strengthen the body’s response against cancer, both for prevention and as an adjunct treatment. All mushrooms contain polysaccharides, but some of the best candidates for immune support include chaga, reishi, and maitake. Reishi and chaga also strengthen the respiratory system. In traditional Chinese medicine, mushrooms are often seen as agents for long life, particularly the “mushroom of immortality,” reishi, which has stressrelieving adaptogenic properties. TFL
Maria Noël Groves, RH (AHG), is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire. Her book, Body into Balance, hit bookstores in March. Learn about herbs, distance consults, online classes, and more at www.WintergreenBotanicals.com.
SELECTED SOURCES The Fungal Pharmacy: The Complete Guide to Medicinal Mushrooms and Lichens of North America by Robert Rogers ($29.95, North Atlantic Books, 2011) ■ Medicinal Mushrooms: An Exploration of Tradition, Healing, and Culture by Christopher Hobbs ($18.95, Botanica Press, 1995) ■ Mushrooms for Health: Medicinal Secrets of Northeastern Fungi by Greg Marley (Down East Books, 2009) ■ “Progress on Understanding the Anticancer Mechanisms of Medicinal Mushroom: Inonotus obliquus” by F.Q. Song et al., Asian Pac J Cancer Prev, 2013 ■ “Suppression of Inflammatory and Allergic Responses by Pharmacologically Potent Fungus Ganoderma lucidum” by N. Bhardwaj et al., Recent Pat Inflamm Allerg Drug Discov, 2014
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Celebrate Organic Harvest Monthâ„˘
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ORGANIC IN THE NEWS
buy rganic! INDIA BRANCHES OUT Volunteers in India planted nearly 50 million trees in one day recently. About 800,000 people planted saplings of 80 different species along roads and railways, and on public land in Uttar Pradesh. That state is India’s most populous, with over 215 million residents. The July 11 planting was the result of a commitment India made at the 2015 Paris Climate Conference. In an agreement signed on Earth Day 2016, the country pledged to reforest 12 percent of its land. Trees remove carbon dioxide from the air, reducing the amount of greenhouse gases in the atmosphere. Officials hope the trees will improve the country’s air quality while also addressing deforestation. Several African countries have made similar commitments. SOURCE “India Plants 50 Million Trees in One Day, Smashing World Record” by Brian Clark Howard, http:// news.NationalGeographic.com, 7/16
ORGANIC SALES CONTINUE TO RISE
DID YOU KNOW?
Sales of organic products in the US rose 11 percent last year, reaching $43.3 billion, according to the Organic Trade Association (OTA). That increase continued an unbroken pattern of double-digit annual gains since the 1990s. Organic sales account for nearly 5 percent of the total US food market, although organic agriculture covers less than 1 percent of the country’s cropland. More growers must transition to organic agriculture in order to meet the need, according to the OTA.
A recent survey in Consumer Reports found that 84 percent of American consumers would choose an organic product over the conventional form of the same product.
SOURCE “Organic Industry Growth Breaks Record,” The Christian Science Monitor, July 13, 2016
SOURCE “Organic Industry Growth Breaks Record,” The Christian Science Monitor, July 13, 2016
8/3/16 10:42 AM
ORGANIC IN THE NEWS
buy rganic! Grab-andGo Snacks
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Salus Red Beet Crystals from Flora are a naturally sweet tasting, instantly soluble product carefully obtained from the juice of freshly pressed, certified organic beets. 800-498-3610 www.FloraHealth.com
Genesis Today Superfruit Juices are concentrated, super pure formulas that use only certified organic superfoods to deliver the most effective results—take a shot, and you’ll feel the difference. 800-916-6642, www.GenesisToday.com
Stonyfield 100% Grassfed Yogurts are made with milk from cows that eat all grass, all the time—no grain, no corn, even in the winter. 800-PRO-COWS www.Stonyfield.com
ORGANIC DEFINED The US Department of Agriculture requires all organic foods to meet strict standards. They must be grown without pesticides, fertilizers made with synthetic ingredients or sewage sludge, herbicides, antibiotics, bioengineering, hormones, or ionizing radiation. Organic animal products, including meat, poultry, eggs, and dairy foods, must be derived from animals that have been fed 100 percent organic foods, been administered no antibiotics or growth hormones, and had access to the outdoors. Foods that are completely organic or made from only organic ingredients can be labeled “100% Organic.” These products may also bear the USDA Organic seal. Those with 95 percent or more organic ingredients can be labeled “Organic.” Products that contain at least 70 percent organic ingredients can say “made with organic ingredients” on the label. Foods that fall below 70 percent organic may list specific organic items on the label. SELECTED SOURCES “Nutrition and Healthy Eating,” www.MayoClinic.org, 6/9/14 ■ “Organic and Other Environmentally Friendly Foods,” http://KidsHealth.org, 10/13 ■ “Understanding the USDA Organic Label,” blogs.USDA.gov, 7/22/16
ORGANIC PEST RELIEF Avoiding toxic pesticides is a hallmark of organic agriculture, and that goes for your home garden as well. Certain plants will help keep bugs away from your organic garden. Try planting garlic, onions, chives, and chrysanthemums. Sprinkling used coffee grounds around plants will also repel bugs and nourish the soil for acid-loving plants. SOURCE “Organic Gardening Tips & Tricks,” www.SaferBrand. com/blog, 6/22/16
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B Y E VA M I L O T T E
A beloved fruit with thousands of varieties, the apple was first introduced to North America in the 1600s. Believed to originate in Southwest Asia sometime before the Stone Age, the world’s first apples were most likely small and sour—similar to the crab apple. Fast forward many centuries, and our adoration of this fruit—which, interestingly, is a member of the rose family—has only grown. However, as with many things, what you see isn’t always what you get. And apples are no exception. Although some may be labeled Fancy and Extra Fancy, this is based on color and appearance and is not an indication of the fruit’s quality underneath its skin. So, don’t judge an apple by its color or lack thereof. Do judge it by its taste. Soft and sweet, crisp and sour—there’s a flavor for everyone. When cooking apples, select varieties that remain firm and flavorful when exposed to high temperatures. Seek out names such as Braeburn, Cortland, Granny Smith, Golden Delicious, Honeycrisp, Melrose, Rome Beauty, or Winesap. Stay away from apples that are bruised, as they release ethylene gas that will spoil others in the bunch. Unblemished apples can be stored in the fridge for up to four months, but expect some nutrient loss with long-term storage. Much of an apple’s nutrients are found in its skin. A good source of fiber and vitamin C, apples contain a variety of phytonutrients that can offer asthma relief, lower cholesterol, and help with some cancer protection.
Go Organic Apples always make the Environmental Working Group’s annual Dirty Dozen list, which details the fruits and vegetables that are most contaminated with pesticides. When apples are conventionally grown, tons of poisons are applied to the crops. Up to 42 pesticides have been detected as residue on apple harvests. This is why it’s so imperative to select organic apple varieties. Scrubbing and peeling are not effective methods for eliminating pesticide residue. Studies show that pesticides collect in the valleys of an apple’s top and bottom. They’re also absorbed into the apple through the stem and core. If purchasing processed apple products such as apple juice or applesauce, look for organic brands as well. For breakfast, lunch, and dinner these recipes celebrate the apple’s versatility and unique flavor. SELECTED SOURCES “Apples,” www.OrganicAuthority.com, 10/21/10 ■ “EWG’s 2016 Shopper’s Guide to Pesticides in Produce,” www.EWG. org, 2016 ■ The Food Encyclopedia by Jacques L. Rolland and Carol Sherman ($49.95, Robert Rose, 2006) ■ “Is It Worth It To Buy Organic?” www. NBCnews.com, 2016
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AN ORGANIC ORIGINAL AND A FAIRTRADE FIRST.
Chocolate made in good taste.
© 2015 Mondelēz International group
Untitled-2 REM_Full_Ad_template.indd 1 Untitled-1 11
Find us at Facebook.com/GreenandBlacks.US
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Kabocha, Apple, and Fennel Bisque From Naturally Lean by Allyson Kramer ($22.99, Da Capo, 2016)
45 minutes prep time ■ serves 6
1 medium-size kabocha squash (yields 3 to 4 c) 1 apple, cored and chopped (reserve 1 square inch of peel for garnish) 2 cloves garlic 3 c low-sodium vegan vegetable broth, plus more, if needed N c chopped fennel bulb (chop white part; save greens for garnish) 1 tsp salt, or to taste 1. Preheat oven to 400°. 2. Using a fork, evenly poke about 20 holes in kabocha squash. Roast squash by placing on a cookie sheet on the middle rack of oven. Bake for 30 to 40 minutes, or until fork-tender.
D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian
3. Slice cooked squash in half and discard seeds. Scoop out flesh, using a spoon, and place in a blender. Add chopped apple, garlic cloves, vegetable broth, and chopped fennel. Purée until very smooth, adding more broth, if needed, to thin. 4. Add salt and blend again to evenly distribute. 5. Warm over medium heat, or serve as is, garnished with reserved fennel greens and apple peel. Kitchen Note: Kabocha squash (also known as Japanese pumpkin), with its striking green skin and bright orange flesh, is similar to butternut squash in flavor, but is a touch sweeter. This smooth bisque has a lightly sweet flavor from both the apple and kabocha, and the fresh garlic adds a zesty bite, so if you prefer a milder flavor, reduce to one garlic clove or use roasted garlic in place of fresh raw garlic. For an extra explosion of flavor, add a teaspoon or so of fennel greens and red apple peel slivers to garnish before serving. Per serving: 60 Calories, 2 g Protein, 12 g Carbohydrates, 2 g Fiber, 1 g Total fat, 155 mg Sodium, ★ Vitamin C
A note on recipes Recipes are analyzed by Anna Kanianthra, MS, LD. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: ★★★★★ Extraordinary (50 percent or better), ★★★★ Top source, ★★★ Excellent source, ★★ Good source, ★ Fair source
© ALLYSON KRAMER
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Thai Brussels Sprout Salad DGN
From Market Math by the Editors of Food & Wine ($29.95, Food & Wine Books, 2016)
25 minutes prep time ■ serves 6
L c fresh lime juice 3 Tbsp Asian fish sauce 3 red Thai chilis, minced 1 Tbsp turbinado sugar O lb Brussels sprouts, thinly sliced (about 5 c) 2 Honeycrisp apples, cored and chopped 1 c mixed chopped cilantro and basil Salt and pepper 1. In a large bowl, mix lime juice with fish sauce, chilis, and sugar until sugar dissolves. 2. Add Brussels sprouts, apples, and herbs. Season with salt and pepper. Toss to coat. Serve. © EVA KOLENKO
Caramel Apple Parfaits DGV From Naturally Lean by Allyson Kramer ($22.99, Da Capo, 2016)
25 minutes prep time ■ serves 4
1 recipe Simple Cashew Cream (recipe follows) 1 tsp ground cinnamon N tsp freshly grated nutmeg V tsp ground cloves 1 Tbsp pure maple syrup For the Caramel Apple Layer 1 medium-size apple, skin on, cored and cubed into K-inch pieces 5 Medjool dates, pitted L c plus N c water 1 tsp pure vanilla extract N tsp salt For the Crumble K c crushed walnuts or pecans, toasted 1 tsp ground cinnamon V tsp salt 1. In a medium-size bowl, whisk together cashew cream, cinnamon, nutmeg, cloves, and maple syrup. twelve
2. Make Caramel Apple layer: Place cubed apples and dates in a small saucepan along with L cup of the water. 3. Cook over medium heat until fruit is softened, 7 to 10 minutes, stirring often. 4. Drain and transfer to a blender and blend along with remaining N cup of water and vanilla extract and salt. 5. Make Crumble: Pulse toasted walnuts, cinnamon, and salt in a food processor just until crumbly. 6. Assemble parfaits by layering spiced cashew cream, then the caramel apples, then the walnut crumble, and finally topping with more cashew cream. Serve chilled. Kitchen Note: These cute parfaits are a wonderful way to enjoy apples. Lightly spiced with cinnamon, this healthy parfait makes an indulgent dessert. To easily toast the walnuts or pecans, simply spread the nuts in an even layer on an ungreased baking sheet. Preheat your oven to 400° and then bake for 7 minutes, or until fragrant. Per serving: 509 Calories, 10 g Protein, 40 g Carbohydrates, 5 g Fiber, 38 g Total fat (9 g sat, 21 g mono, 7 g poly), 12 mg Sodium, ★★★★★ Copper, Manganese, ★★★★ Magnesium, ★★★ Phosphorus, ★★ Zinc, ★ Vitamin B1 (thiamine), B3 (niacin), B6, Folate, Pantothenic acid, Potassium, Selenium
Per serving: 79 Calories, 4 g Protein, 18 g Carbohydrates, 4 g Fiber, 472 mg Sodium, ★★★★★ Vitamin C, ★★★ Vitamin A, ★ Vitamin B6, Folate, Manganese, Potassium
Simple Cashew Cream DGV From Naturally Lean by Allyson Kramer ($22.99, Da Capo, 2016)
10 minutes prep time + 1 hour soak time for cashews
1K c raw cashews, soaked in water for 1 hour and drained L c light canned coconut milk 2 tsp pure maple syrup, or a dash of stevia 1 tsp freshly squeezed lemon juice 1. Blend soaked cashews along with rest of ingredients in a blender until extra smooth, about 5 minutes, stopping and scraping down sides of container as needed. 2. Transfer to a resealable container in the refrigerator and chill until ready to use.
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BY MARIA NOËL GROVES, RH (AHG)
the case for
organic & sustainable farming Healthy you, healthy planet
At first glance, the only difference between conventional and organic products in the grocery store appears to be dollar signs. But you’re buying more than just food when you choose organic, sustainable options. You’re also voting for better nutrition, reduced exposure to toxins, improved animal and farmer welfare, and a cleaner environment. buyorganic! ● fifteen
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Letâ€™s look deeper into those benefits and offer tips on how to vote with your dollars without wiping out your bank account.
Organic Types of Food: All foods, especially certain produce items (berries, apples, leafy greens), meat, dairy, grains What It Means: Farmers must adhere to rigorous standards that include not using synthetic pesticides, fertilizers, and herbicides while also enhancing soil fertility, limiting negative environmental impact and, for animals, avoiding unnecessary medications (antibiotics, hormones) while allowing some access to the outdoors. Benefits: Organic foods are, by law, free from genetically modified organisms (GMOs) and have been scientifically proven to reduce human exposure to potentially toxic pesticides, herbicides like Roundup, and heavy metals. This is the most significant health benefit as these chemicals are linked to celiac disease, leaky gut, antibiotic resistance, hormone disruption,
cancer risk, and mood and cognitive issues. Though experts debate whether organic food is more nutritious, several studies suggest that organic foods contain up to 69 percent more antioxidants. Environmentally, organic methods are better for the planet and its creatures. Organic, sustainable farming builds soil, reduces nitrogen leaching and carbon in the atmosphere, is healthier for farmers, proves more resilient to climate change, is less dependent on external inputs, and reduces the negative impact that farming chemicals can have on local wildlife, ecosystems, and the people who live downstream from farms. Do It Affordably: Focus on the Environmental Working Groupâ€™s Dirty Dozen (www.EWG.org) for produce, shop in season and locally, focus on plant foods, eat meat and dairy more sparingly, shop sales, and buy in bulk when possible. Look for the USDA Organic logo. Purchase foods produced by small- and medium-scale local farms that may not be certified organic but abide by organic standards. Cook from scratch at home. Not only does this save money, it makes it easier to maintain a healthy weight!
organic foods have been scientifically proven to reduce human exposure to potentially toxic pesticides
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continued from page sixteen
Wild and Pasture-Raised Types of Food: Anything related to food animals, including eggs, dairy, meat, poultry, and fish What It Means: Farmed animals are raised via more natural methods that allow the animals to move and to eat grass on pasture, as opposed to living in cramped lots and eating grain-based feed. (Depending on the type of animal and the farm, some pasture-raised animals may get additional grain feed.) Laws prohibit selling truly wild game, but you can hunt it yourself. Fish should be caught sustainably in the wild from clean waters or farmed in sustainable, humane ways. Seek farms that avoid synthetic chemicals including hormones and antibiotics. Benefits: Animals allowed to move freely outdoors and eat what they would naturally eat have been proven to have more nutritious meat, eggs, and dairy. This includes a healthier fat profile (more omega 3s and conjugated linoleic acid [CLA], less saturated fat) and more antioxidants and vitamins A, D, E, and K. As with organic farming, raising livestock in this way is better for the environment and the quality of life of animals used for food. Healthier, less stressed animals are less likely to harbor danger-
ous food pathogens. Organic animal producers must also avoid feeding their animals hormones, antibiotics, and genetically modified feed, which is usually also true for pasture-raised and grass-fed animals. Livestock consume 70 percent of the medically important antibiotics, greatly contributing to our antibiotic resistance crisis and possibly also contributing to the disruption of our own heathy gut microbiome. Do It Affordably: Good animal products are more expensive to produce and buy, so go for quality but enjoy them sparingly. Learn how to work with cheaper cuts (ground meat, stew meat, roasts, chicken legs), and stretch them out by making broth or soup. Buy products offered by local farmers. Raising or hunting animals for food may be an option for some. Eggs and staple dairy items (not to mention beans and plant protein) provide affordable protein for your daily diet. Cook from scratch at home. Maria Noël Groves, RH (AHG), is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire. Her book, Body into Balance, hit bookstores in March. Learn about herbs, distance consults, online classes, and more at www.WintergreenBotanicals.com.
SELECTED SOURCES “Are Organic Foods Safer or Healthier Than Conventional Alternatives?: A Systematic Review” by C. Smith-Spangler et al., Ann Intern Med, 2012 n “Environmental, Energetic, and Economic Comparisons of Organic and Conventional Farming Systems” by D. Pimentel et al., BioScience, 2005 n “Fruit Quality, Antioxidant Capacity, and Flavonoid Content of Organically and Conventionally Grown Blueberries” by S.Y. Wang et al., J Agric Chem, 7/08 n “Higher Antioxidant and Lower Cadmium Concentrations and Lower Incidence of Pesticide Residues in Organically Grown Crops: A Systematic Literature Review and Meta-Analyses” by M. Baranski et al., Br J Nutr, 9/14/14 n “New Study Finds Clear Differences Between Organic and Non-organic Milk and Meat” by Newcastle University, www.ScienceDaily.com, 2/15/16 n “Organic Agriculture in the Twenty-first Century” by J.P. Reganold and J.M. Wachter, Nature Plants, 2/3/16 n “A Review of Fatty Acid Profiles and Antioxidant Content in Grass-Fed and Grain-Fed Beef” by C.A. Daley et al., Nutrition Journal, 3/10/10
8/9/16 3:31 PM
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7/20/16 12:56 PM
Organic Recipes Make the most of Organic Harvest Month with these tasty recipes.
Gluten-Free Gruyere Mushroom Soufﬂé Recipe Courtesy of NOW Foods
45 minutes prep time ■ serves 8
Tropical Orange Smoothie Recipe Courtesy of Nature’s Way
10 minutes prep time
2K Tbsp Ellyndale Organics Coconut Infusions Non-Dairy Butter Flavor Coconut Oil, plus additional for preparing ramekins ¼ c Parmigiano-Reggiano cheese, finely crumbled 1 c baby bella mushrooms, finely chopped ¼ c shallots, finely chopped ¼ tsp rosemary ¼ tsp salt V tsp pepper 1K Tbsp Living Now Gluten-Free All-Purpose Flour O c milk 2 medium eggs, separated O c gruyere cheese, grated 1 Tbsp NOW Real Food Organic Flax Seeds 2 drops NOW Better Stevia Hazelnut Liquid Sweetener
2 Tbsp Nature’s Way Premium Liquid Coconut Oil 1 orange, peeled and sectioned 1 frozen banana 2 tsp ground flaxseed K c fresh pineapple chunks L-¾ c water
1. Preheat oven to 400°.
Place all ingredients in blender and blend on high until combined. Serve immediately.
2. Coat inside of soufflé ramekins with K tablespoon Coconut Infusions
coconut oil. Roll ParmigianoReggiano inside each ramekin. Place in refrigerator for 15 minutes. 3. In small pan on medium heat, melt 2 tablespoons Coconut Infusions coconut oil. Add mushrooms, shallots, rosemary, salt, and pepper, and sauté 3 to 5 minutes, until tender. 4. Add gluten-free flour and cook for an additional 2 minutes. While continuously whisking, slowly pour in milk and bring to a boil, then remove from heat and cool for an additional 5 minutes. 5. Place egg yolks in a large bowl and slowly whisk in cooled mushroom sauce. Add gruyere cheese, flaxseeds, and hazelnut Better Stevia drops. In a separate bowl, whisk egg whites until a medium peak is formed. In thirds, using a spatula, combine egg white into mushroom soufflé batter. 6. Pour batter into prepared ramekins until two-thirds full and bake in prepared oven for 12 minutes. Serve immediately.
buyorganic! ● twenty-one
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© EDEN FOODS
Black-Eyed Pea and Ditalini Pasta Salad Recipe Courtesy of Eden Foods
1 hour 20 minutes prep time ■ serves 8
L cup EDEN Kamut Ditalini 15 oz EDEN Black Eyed Peas, drained 2 medium organic tomatoes, diced 1 cup organic sweet corn, fresh or frozen, blanched 1 to 2 minutes K cup yellow bell pepper, diced K cup red bell pepper, diced N cup red onion, minced K cup green onion 1 medium cucumber, quartered and sliced Dressing 3 Tbsp EDEN Red Wine Vinegar, EDEN Apple Cider Vinegar, or EDEN Brown Rice Vinegar 2 Tbsp cold water 1½ Tbsp EDEN Barley Malt Syrup 1½ Tbsp organic maple syrup 3 Tbsp EDEN Extra Virgin Olive Oil 2 cloves garlic, minced ½ tsp dried oregano 1 tsp dried basil 1 Tbsp EDEN Shoyu Soy Sauce, or to taste 1. Cook pasta per package directions, rinse and drain.
Greek Yogurt Mac’n Cheese Recipe Courtesy of Stonyfield Farm
prep time 30 minutes ■ serves 8
16 4 1 2
K 2 1 1 1
¾ N 2
oz macaroni pasta Tbsp butter medium Spanish onion, diced Tbsp olive oil c flour c Stonyfield Organic Milk tsp Tabasco or similar tsp dry mustard powder tsp Worcestershire sauce lb sharp cheddar cheese, shredded lb Jack cheese or other favorite, shredded c Stonyfield Organic Greek Plain Whole Milk Yogurt c seasoned and toasted bread crumbs c grated Parmesan cheese
1. Cook pasta per directions on box. Set aside. 2. In a sauté pan set over medium heat, melt butter slowly. Add diced onion and sauté lightly for about 2 minutes. 3. Strain diced onion out of butter. Discard onion. Return melted butter to pan. Add oil and flour and whisk until fully combined. Add milk 1 cup at a time and whisk to work out any lumps. Bring to a simmer.
2. Place the pasta, black eyed peas, tomatoes, corn, yellow and red peppers, red onion, green onion, and cucumber in a medium mixing bowl.
4. Add Tabasco, dry mustard, and Worcestershire sauce. Gently fold in cheeses. Set sauce aside to cool slightly. Once sauce is slightly cooled, add in yogurt 1 cup at a time.
3. To prepare the dressing, place all ingredients in a blender and pulse several seconds, or place in a sealed glass jar and shake to mix.
5. Pour sauce over pasta and toss to coat. Garnish with toasted bread crumbs and Parmesan before serving.
4. Pour the dressing over the salad and toss to mix. 5. For the best flavor, chill 1 hour before serving or it can be served at room temperature. twenty-two ● buyorganic!
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Finally a Gluten-Free Pasta that tastes like pasta! Simply Delicious Organic Quinoa Pasta
Corn-Free • Wheat-Free • Egg-Free Gluten-Free Pasta with Sautéed Vegetables Serves 8
Prep Time: 10 minutes
Ingredients: 4 cups water 3 tbsp. Ellyndale® Organics Extra Virgin Olive Oil 1 ¼ tsp. salt 2 cups Living Now® Spaghetti 1 medium eggplant, cubed 2 summer squash, cubed ¼ cup NOW Real Food® Sunflower Seeds 3 cloves garlic, minced 1 tsp. fresh oregano, chopped 1 tsp. lemon juice
Cook Time: 15 minutes Directions: 1. In a large pot, bring 4 cups of water to a boil. 2. Season water with 1 tbsp. extra virgin olive oil and 1 tsp. salt. 3. Add gluten-free spaghetti and cook for 10 minutes. 4. While spaghetti is cooking, place remaining 2 tbsp. olive oil in a large sauté pan over medium heat. 5. After 2 minutes, add eggplant, summer squash, sunflower seeds, garlic, oregano, and remaining ¼ tsp. salt. 6. Sauté for 8 minutes, or until vegetables are tender. 7. Drain spaghetti and add to the pan. 8. Add lemon juice and sauté an additional 2 minutes. 9. Serve warm, and enjoy!
Ancient Grains • Flours • Baking Mixes • Pastas
Now available at your favorite health food store. For more recipes and products visit LivingNowFoods.com
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