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Introducing

Nourish Kids!

See page 16 for details

Fermented foods Organic news Your guide to nutrition

KID APPROVED

Sammie Skewers C OM P L I M E N TA R Y

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Edition of Taste for Life®

Recipe on page 17

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[ nutrition plus ] Omega 3s

Omega 3s There are three important omega-3 fatty acids. Alpha linolenic acid, or ALA, is found in plant oils and is readily available in walnuts and flaxseeds. The other omega 3s are the marine-based eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are found in fish oils.

All omega-3 fatty acids are polyunsaturated—in that category of fats perhaps best known for their ability to lower bad cholesterol. But these fatty acids have more tangible benefits as well. Omega-3 deficiencies can lead to liver and kidney problems, decreased immune function, and dry skin, among other conditions.

Omega-3 supplementation has been shown to reduce joint tenderness in patients with arthritis, relieve symptoms associated with ulcerative colitis and menstrual pain, and reduce the risk of breast cancer. And according to the American Heart Association (AHA), omega 3s can lower blood pressure and decrease the risk of heart disease. ●

Food Sources of ALA FOOD

SERVING SIZE

ALA PER SERVING (GRAMS)

Chia seeds

1 ounce

2.35

Flaxseed, whole

1 Tbsp

1.76

Black walnuts

1 ounce

1.76

FOOD

SERVING SIZE

DHA PER SERVING (GRAMS)

Herring, Atlantic, cooked

3 ounces

0.94

Sardines, canned

3 ounces

0.74

Mackerel, Atlantic, cooked

3 ounces

0.59

FOOD

SERVING SIZE

EPA PER SERVING (GRAMS)

Herring, Atlantic, cooked

3 ounces

0.77

Sardines, canned

3 ounces

0.45

Trout, rainbow, cooked

3 ounces

0.40

Food Sources of DHA

Food Sources of EPA

SELECTED SOURCES “Essential Fatty Acids,” Physicians Committee for Responsible Medicine, www.pcrm.org • “Fish and Omega-3 Fatty Acids,” American Heart Association, www.Heart.org • “Omega-3 Fatty Acids and Health”; “Omega 3 Fatty Acids – Health Professional Fact Sheet,” NIH Office of Dietary Supplements, https://ods.od.nih.gov

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[ contents ]

september 6 covering health Which produce you should consider buying organic • Greens may help your brain • Eggs boost kids’ growth • More

10 let’s get cooking Make jam the easy way.

14 quick tips The latest on lycopene— a powerful antioxidant.

18 health strategies Get started with fermentation.

22 nutrition matters Our chart shows what you need and where to find it.

26 the magic of mushrooms Enjoy tasty recipes bursting with flavor and health benefits.

7 31 featured recipe

© BLM PHOTOGRAPHY

ROAST CHICKEN & CAMEMBERT BAGUETTE

30 on organic Learn what the labels mean.

31 market gourmet Roast Chicken & Camembert Baguette

27 © BLM PHOTOGRAPHY

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

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CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com CONTRIBUTING EDITORS

NOURISH VOICES SEPTEMBER 2017 | A word from our Nourish Specialist on the importance of healthy family meals

Lisa Fabian, Rich Wallace EDITORIAL ASSISTANT

Kelli Ann Wilson ART DIRECTOR

Michelle Knapp GRAPHIC DESIGNER

Ronna Rajaniemi CUSTOM GRAPHICS MANAGER

Donna Sweeney

I’ll be the first to admit that, during my own childhood, I was not a particularly healthy eater. Of course, it was not for a lack of trying by my parents. In fact, they were quite persistent in their efforts, eventually resorting to creative deception to convince me that what I was eating — or refusing to eat — was not what I believed it was at all. Spoiler alert: Even that didn’t really work.

It wasn’t until I reached adulthood and became interested in my own health that I truly understood how challenging it can be to shop for and prepare nutritious, kid-friendly meals while balancing work, family, and life’s other commitments. At the end of the day, something’s got to give!

But everything we do in life fundamentally depends on our overall state of health; of all the factors that play in to overall health and wellness, our diet is perhaps the most significant of all, and that’s true for adults and children alike.

BUSINESS DEVELOPMENT DIRECTOR

Amy Pierce CUSTOMER SERVICE

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

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

Ashley Dunk (x190) WESTERN BRAND PROMOTIONS DIRECTOR

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

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

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

In April of this year, my wife and I welcomed our first child — a little girl — into the world. As we prepared to do so, we had many discussions about the decisions we would make. Central to those discussions was food and how we would choose to feed her. We couldn’t predict what her tastes would be, but we did know from our own experience just how much food matters — not just because of the nutrition it provides as she grows, but also because the habits she’ll form in childhood will invariably carry over into adulthood. That’s a big deal!

I’m proud to be a contributor to our Nourish program and to help launch our new extension of that program, Nourish Kids, because as a parent I appreciate knowing there are resources for all of us who want to provide nutritious, delicious meals that will inspire our kids to fall in love with feeling great from a young age. As you browse the pages of this issue, I hope you’ll feel inspired, too.

In Health,

T. James Connell CREATIVE AND SALES OFFICES

149 Emerald Street, Suite O Keene, NH 03431 603-283-0034 Published monthly by Taste for Life®, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2017 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom.

Information appearing in this magazine may not be reproduced in whole or in part without express permission of the publisher.

The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources.

Printed in the US on partially recycled paper.

For more health and wellness resources visit

Get Inspired!

Visit LundsandByerlys.com/Nourish for recipes, articles, and more!

Chris Lutz, Nourish Specialist 4

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: ★★★★★ Extraordinary (50 percent or better), ★★★★ Top source, ★★★ Excellent source, ★★ Good source, ★ Fair source

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HUGE DEALS Enjoy our Buyers’ Best Deals!

Larabar Bars

Hodgson Mills Side Dishes

LÄRABAR is a delicious gluten-free blend of unsweetened fruit, nuts and spices. Made from 100% whole food, each flavor contains no more than nine ingredients. They’re pure and simple, just as nature intended.

Hodgson Mill’s whole grain products can help with your heart-healthy diet.

4/$5.00

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Wyman’s of Maine Frozen Fruit

GT’s Kombucha

Wyman’s of Maine has operated as a family business for over 150 years. The values of the Wyman family have endured for four generations, with a strong commitment to sustainability, food safety and premium quality.

GT’s Kombucha deliver all the benefits of raw, organic kombucha, conveniently bottled for your enjoyment any time of day. Drink in live cultures that restore and rejuvenate and taste the unique flavors.

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[ health front ]

NEWS THAT’S GOOD FOR YOU

“clean fifteen” v. “dirty dozen” American shoppers are increasingly turning to organic produce, hoping to avoid pesticide residues. Nutritionists stress that you should not avoid conventional fruits and vegetables if organic varieties aren’t within your budget. But opting for organic versions will help ensure that you are eating “clean.” The Environmental Working Group issues its annual Shopper’s Guide to Pesticides in Produce, highlighting the “Clean Fifteen” items that are least likely to carry pesticide residues and the “Dirty Dozen” that are most vulnerable.

The 2017 “Clean Fifteen” are sweet corn, avocados, pineapples, cabbage, onions, frozen sweet peas, papayas, asparagus, mangos, eggplant, honeydew melons, kiwi fruit, cantaloupe, cauliflower, and grapefruit. You can confidently purchase conventional versions of these items.

The “Dirty Dozen” list is topped by strawberries and includes spinach, nectarines, apples, peaches, pears, cherries, grapes, celery, tomatoes, sweet bell peppers, and potatoes. Consider organic versions of these items.

SOURCE “EWG’s 2017 Shopper’s Guide to Pesticides in Produce,” www.EWG.org

tea, coffee may protect liver

Drinking coffee or herbal tea may make for a healthier liver.

Researchers from the Netherlands gathered information on tea and coffee consumption from more than 2,400 people. They divided participants by amount consumed: none, moderate (up to three cups per day), and frequent. Tea consumption was further broken down as black, green, or herbal.

Frequent coffee consumption and any herbal tea use were significantly linked to lower risks of liver stiffness, or fibrosis. Liver disease is generally associated with an unhealthy diet and a lack of physical exercise.

SOURCE “Coffee and Herbal Tea Consumption Is Associated with Lower Liver Stiffness in the General Population . . .” by L.J.M. Alferink et al., Journal of Hepatology, 8/17

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greens boost brainpower Kale and spinach may boost your brainpower. The key is lutein—a nutrient that’s also abundant in avocados and eggs.

“Now there’s an additional reason to eat nutrient-rich foods such as green leafy vegetables, eggs, and avocados,” said Naiman Kahn, PhD, a professor of kinesiology and community health at the University of Illinois. His team tested lutein levels in a group of 25- to 45-year-olds and found links between higher levels of the nutrient and better cognition. “We know these foods are related to other health benefits, but these data indicate that there may be cognitive benefits as well.”

The body can’t make lutein on its own, so it must be acquired through diet. It accumulates in brain tissues and the eyes.

brain foods

No single food will keep your brain sharp, but the Harvard Medical School staff has identified several brain-healthy choices. In addition to green leafy vegetables, be sure to add these to your menu: ■ Fatty fish, which are rich in omega-3 fatty acids.

■ Berries, whose brilliant pigments may improve memory.

SELECTED SOURCES “Lutein May Counter Cognitive Aging, Study Finds,” University of Illinois at UrbanaChampaign, 7/25/17 • “The Role of Retinal Carotenoids and Age in Neuroelectric Indices of Attentional Control . . .” by A.M. Walk et al., Front Aging Neurosci, 6/9/17

■ Tea and coffee (caffeine can help solidify new memories).

■ Walnuts, which are rich in alpha linolenic acid.

SOURCE “Foods Linked to Better Brainpower,” Harvard Medical School HEALTHbeat, 6/22/17

eggs enhance kids’ growth Eating eggs in very early childhood appears to be an easy and accessible way to boost growth and development, according to a new study. The researchers believe that their findings can enhance kids’ development worldwide.

Children ages 6 to 9 months consumed one egg per day for six months, and their growth was compared to a similar group who did not eat eggs. Those in the egg group were 47 percent less likely to experience stunted growth and 74 percent less likely to be underweight. No allergic reactions were seen.

SOURCE “Eggs in Early Complementary Feeding and Child Growth . . .” by L.L. Iannotti et al., Pediatrics, 6/7/17

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Mia’s Kitchen

Oatmega

Pasta Sauce

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Old Home

Lundberg

SEPTEMBER 2017

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8

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L&B Turkey Sausage and Bratwurst L&B fresh Turkey Italian sausage and Turkey Bratwurst are made fresh with 100% local turkey supplied from Ferndale Market, third-generation family farm in Cannon Falls, Minnesota, where each turkey has been raised free-range, antibiotic-free and fed their natural diet of grains, vitamins and minerals from a local feed mill. Ferndale has been committed to raising turkeys with the highest of humane standards since 1939. One bite and you will immediately taste the vibrant richness and flavor of top quality turkey. We welcome you to celebrate and support Minnesota family farming with us by enjoying our Turkey Italian Sausage and Turkey Bratwurst.

$6.96 lb.

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Sausage Preparation Tips: We recommend cooking from raw on the grill using a medium heat. If you experience flare up, turn the heat lower to avoid burning the sausage. Your turkey brats should be cooked to a minimum of 165° F.

Pacific Soups and Broths Pacific makes food the way nature intended with simple, carefully sourced ingredients for the best flavor and nutrition.

You can be sure every food that bears the Pacific name will be free of GMO’s, sourced locally whenever possible, and that every ingredient has a real purpose.

Soup

Bone Broth

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[ let’s get cooking ]

BY EVA MILOTTE

preserving make your own jam

Apricot No-Sugar, No-Cook Jam

Years ago when someone yearned for the taste of raspberries, blueberries, or other summer fruits, they had to enjoy them in season. To make the harvest last, homesteaders preserved fruit into jams and jellies that could be eaten anytime.

From The Gentle Art of Preserving by Katie and Giancarlo Caldesi ($29.95, Kyle Books, 2014)

18 oz dried apricots, chopped into K-inch cubes 2 c apple juice Juice of 1 lemon 2 tsp honey

1. Put apricots in a bowl, cover with apple juice, and set aside to soak overnight.

2. The next day, add lemon juice and honey to apricot mixture and purée to a smooth paste with an immersion blender. Bottle into cold, sterilized jars and store in the fridge, or heat-process by waterbathing using the hotpack method for 10 minutes (see page 11).

Kitchen Notes: Keep no-sugar jams in the fridge or freezer, and make only small quantities because they will not keep. If you want to store them for longer than 2 weeks, you should heat-process the jars afterward by waterbathing (see page 11). Often no- and low-sugar jams are sweetened with apple juice and have no added sugar, although strictly speaking they shouldn’t be sold as jam unless they contain a certain percentage of sugar.

15 min prep time

+ overnight soak time

makes about 3-4 (9 oz) Mason jars

Per serving (2 tablespoons): 76 Calories, 1 g Protein, 20 g Carbohydrates, 2 g Fiber, 4 mg Sodium, ★ Potassium

© BLM PHOTOGRAPHY

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Home cooks are rediscovering the art of making their own preserves from summer’s peak harvest.

Easier Than You Think Making your own jam is not hard.

With these recipes you don’t even need to sterilize glass jars or perform a waterbath or heat process—although we’ve included instructions if you want to store the jam long-term.

Remember: Always stick to a recipe’s exact measurements and instructions. Making preserves is akin to a chemistry experiment. Change a technique or an ingredient, and you may not get the desired result.

Set aside a little time to enjoy this fun late-summer activity. The result: A taste of the season you’ll enjoy no matter what time of the year it is.

Hot-Pack Method Waterbathing

1

Use specialty jars for waterbathing, and make sure the lids and seals are in perfect condition.* Clean the jars and lids in hot soapy water. Rinse thoroughly or put them through a hot dishwasher cycle. Heat the rubber seals, jars, and lids in simmering water to 180° or just above. Do not allow the lids to boil or the rubber or plastic will perish. Alternatively, put the jars in the oven at 185°. Store the jars in the water, dishwasher (with the door closed), or oven until you are ready to fill them, as they should be hot for processing.

2

Fill hot, sterilized jars with fruit mixture, allowing N-inch headroom. Don’t overfill the jars or the contents will bubble up inside the jar and overflow, ruining the seal.

3

Clean the rim of the jars with water or a little vinegar on clean paper towels to ensure a good seal.

4

Put on the lids and screw bands.

Screw bands should not be fully tightened at this stage. Tighten bands with fingers but do not fully tighten or wrench shut bands or the sealing process may not complete.

Wipe off any splashes around the lid with paper towels.

5

Place the filled jars upright on a wire or wooden rack fitted inside a large, deep, heavy-bottomed saucepan such as a stockpot. If you don’t have a rack, simply cut out a circle of unwaxed cardboard and place it in the bottom of the pan or sit the jars on a folded towel. Be sure the pot has a tight-fitting lid and is deep enough to accommodate the jars. Wind a towel around the jars to stop them from clattering about; this isn’t necessary if you have a specialty rack designed to keep the jars apart.

For best results, they should be at least K-inch apart to allow the water to circulate around the jars.

6

Fill the pan with warm water (100°), so that it covers the tops of the jars by at least 2 inches. Put the lid on the pan and place it over low to medium heat. Bring slowly to 190°.

Depending on the size of your pan, the water should take approximately 30 minutes to heat. Increase the heat and bring the water to a rolling boil (212°) before setting your timer.

7

Process for the time designated by the recipe. The water should be visibly boiling throughout the whole process, although you might have to reduce the heat to stop it from spurting over your stove.

8

After processing, switch off the heat and allow the jars to stand for 5 minutes before attempting to remove them. Remove the jars one at a time from the boiling water using metal tongs or heatproof rubber gloves, keeping the jars upright at all times.

9

Leave to stand upright on a heatproof surface and test the seals after 24 hours. Note: You can’t check the seals with Kilner or Le Parfait brand jars. For Mason-style lids, remove the screw bands and try to lift the lids—they should feel stuck to the jars. If this is the case, the jars are suitable for long-term storage and should last up to a year if stored in a cool, dark place preferably between 50° and 68°. If you can lift the lids off the jars at this stage, they haven’t sealed completely and won’t be suitable for long-term storage; transfer them to the fridge and eat within a couple of days. *You cannot use or reuse ordinary glass jam jars for heat processing because they don’t have thick enough glass to withstand the heat. The best jars for waterbathing are Kilner or Le Parfait jars, which come with rubber seals and clips to allow the steam to escape. You can also buy Ball or Mason glass jars with two-part lids, which consist of a flat disk held in place by a screw band. These are ideal because the disk part forms a vacuum when it is secured correctly, meaning you can check the seal before you tighten the screw band.

Check that rubber seals are not damaged in any way before using. If reusing Mason jars, use new metal disks each time. Examine jars before use to make sure there are no chips or cracks in the glass. Also ensure that the new lids are not damaged in any way.

SOURCE The Gentle Art of Preserving by Katie and Giancarlo Caldesi ($29.95, Kyle Books, 2014)

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Ethical Bean

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Amy’s Pocket Sandwiches and Burritos Amy’s brings you the ultimate in delicious, fresh-tasting convenience food made with organic ingredients. Amy’s vegetarian meals taste so good because they’re made from the kind of real, quality ingredients you would use in your own kitchen.

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Made Good Granola Bars and Granola Minis Made Good Granola Bars and Minis are organic, glutenfree, allergy friendly and contain the nutrients found in one serving of vegetables. They’re made from whole grains, are low in sugar, and have a taste kids love! These wholesome snacks make the perfect afternoon pick-meup at school or on the go.

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SEPTEMBER 2017

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[ quick tips ] Lycopene

BY K ELLI ANN WI LSO N

lycopene lower cancer risk and more with this powerful nutrient When it comes to fruit and vegetables, eating a variety of colors—a “rainbow”—is the key to maximizing the health benefits of produce. But it’s not just a clever way for parents to get kids to eat more veggies: Carotenoids— pigments that give fruit and vegetables their eye-catching colors—offer powerful health benefits.

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Lycopene, prevalent in red fruits and vegetables, is one of more than 700 carotenoids. Tomatoes, especially processed tomato products like tomato paste and sauce, are the top food source of lycopene. Other sources include pink grapefruit, red grapes, and watermelon. Despite their red color, cherries and strawberries do not contain lycopene.

Lycopene helps protect plants from stress associated with light exposure, and it aids them in converting sunlight into nutrients. In humans it offers some protection against cancer, cardiovascular disease, and more.

Cancer-fighting potential Claiming the lives of more than 27,000 American men each year, prostate cancer is one of the most common types of cancer in men around the world. Early research suggests that lycopene may help prevent the development of prostate cancer.

• A systematic review of studies covering more than 20 years of research found a positive correlation between tomato consumption and reduced rate of prostate cancer, with those consuming the most achieving a 10 percent reduced risk compared to those who consumed the least.

• A clinical trial found an association between tumor size and lycopene supplementation in the weeks leading up to surgery. Those who took lycopene supplements for three weeks had smaller tumors than those who did not receive the supplement.

• In preclinical studies, prostate cells treated with lycopene were less likely to grow.

• Lycopene may reduce the risk of kidney cancer in postmenopausal women. In one study, women with a higher intake of lycopene had a 39 percent lower risk of renal cell carcinoma compared to those with low intake.

Heart-healthy benefits Markers of cardiovascular disease—blood pressure, C-reactive protein, and cholesterol—appear to be positively influenced by lycopene.

• One study found that daily supplementation with 15 milligrams (mg) of lycopene for eight weeks reduced systolic blood pressure and highsensitivity CRP levels (indicators of inflammation linked to cardiovascular events). No significant reductions were found in groups taking a lower dose (6 mg) or a placebo.

• Research has found that high serum concentrations of carotenoids, including lycopene, may offer some protection against early atherosclerosis.

A study with more than 1,000 middle-aged men found that, over the course of 12 years, those in the quartile with the highest serum lycopene concentration had a 55 percent lower risk of any type of stroke than those in the lowest quartile. ●

Lycopene Content of Selected Foods FOOD

SERVING SIZE

LYCOPENE (MG)

Tomato paste, canned

1 cup

75.4

Tomato purée, canned

1 cup

54.4

Tomato soup, canned, condensed

1 cup

26.4

Vegetable juice cocktail, canned

1 cup

23.3

Watermelon, raw

1 wedge

13

Tomatoes, raw

1 cup

4.6

Pink grapefruit

K grapefruit

1.7

SELECTED SOURCES “Cardiovascular Benefits of Lycopene: Fantasy or Reality?” by F. Thies et al., Proceedings of the Nutrition Society, 9/9/16 • “In-Depth Report: Carotenoids,” The New York Times, 1/31/2013 • “Lycopene,” Linus Pauling Institute, http://lpi.OregonState.edu • “Lycopene May Ward off Kidney Cancer in Older Women,” Wayne State University, 3/12/15 • “Lycopene-Rich Tomatoes Linked to Lower Stroke Risk” by Heidi Godman, http://health.Harvard.edu, 10/10/12 • “Prostate Cancer, Nutrition, and Dietary Supplements . . . ,” National Cancer Institute, www.Cancer.gov, 6/9/17 • “Prostate Cancer Prevention: Can Proper Nutrition Help?” by Christopher R. Mohr, Academy of Nutrition and Dietetics, www.EatRight.org, 3/19/15 • “Tomatoes, Other Foods Containing Lycopene May Protect Against Prostate Cancer, Study Finds,” American Institute for Cancer Research, www.aicr.org, 11/15/16

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L’il Bee’s

Nourish Kids!

When it comes to good health, food is incredibly important, especially for the bodies of growing children. But encouraging our picky eaters to get excited about healthy food choices can be challenging, despite our best efforts. We want to help — that’s why we created Nourish Kids!

Nourish Kids is all about cooking and eating pure, nutrient-dense, honest-to-goodness foods.

It’s designed to provide family-friendly recipes, inspiration and support so you can help your kids to explore new tastes and make healthy eating fun for everyone!

L’il Bee to the Rescue!

Shopping for family-friendly, healthy food choices can seem like a daunting task. Never fear — it’s L’il Bee to the rescue!

Look for L’il Bee on select Nourish recipes in this magazine, and across the store to help identify kid-approved products and meal ideas.

We’ve included one of our favorite easy snacks — Sammie Skewers — on the next page to get you started.

Juggling jobs, kids and the demands of a busy life can make mealtime challenging. Nourish and L’il Bee are here to help!

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L’il Bee’s Nourish Kids Challenge Nourish Kids lives through five simple elements.

Explore the elements and engage your kids in healthy shopping, eating and living with L’il Bee’s Nourish Challenge:

Challenge 1: Choose Real Food Can the kiddos spot the best-of-the-best of what’s in-store? Have them find five foods that look the same on the shelf as they did in nature.

Challenge 2: Eat the Rainbow Do they know their colors? Have them pick a color, then challenge them to spot as many fruits and vegetables in that shade as possible.

Challenge 3: Expand Your Palate Explore the five flavors: Sweet, sour, salty, bitter and savory. How does each taste on their tongue? Have them draw a face to show you!

Challenge 4: Add a Boost Amp up the nutrition with superfoods!

Do they like berries? Nuts and seeds?

Greens? Layer in a nutritional power player each week.

Challenge 5: Create Harmony Help them create inner peace — let them shake their sillies out, explore nature or do some yoga. Kids need stress relief, too!

For more information visit: www.lundsandbyerlys.com/nourish

8/7/17 9:56 AM

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Sammie Skewers A fun change from the typical sandwich. This can be made with just about any fresh fruit or veggies. Serve with ranch dressing as a dip for an extra boost of tasty. serves 2

INGREDIENTS:

or 8 skewers

4 slices Metro Deli Smoked Turkey, each slice rolled up and cut into 4 pieces 16 organic seedless grapes 2 string cheese, each cut into 4 pieces 8 snow peas, lightly blanched K L&B Pretzel Sandwich Roll 8 Bamboo skewers

TO PREPARE: Prepare each ingredient. For pretzel roll, cut into eight 1-inch cubes.

Skewer 1 turkey piece, then 1 grape, then string cheese, then 1 snow pea. Then a piece of pretzel roll, and lastly another grape. Repeat for remaining skewers.

Optional: Blanching the snow peas makes them flexible so you can skewer the snow pea around the string cheese as shown in the picture.

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[ health strategies ]

BY EVA MILOTTE

fermented foods fermentation boosts flavor and health benefits Buddha Bowls with Avocado Sauce From Fresh & Fermented by Julie O’Brien & Richard J. Climenhage ($24.95, Sasquatch Books, 2014)

4 c spinach or other salad greens (about K lb)

20 min prep time

4 c cooked quinoa or brown rice, warm

+cook time

4 c cooked lentils, warm

for eggs, quinoa, and lentils

4 sheets nori, cut into thin strips

+fermentation time for Yin Yang Carrots serves 4

4 organic fried or sliced hard-boiled eggs 2 c sliced fresh seasonal veggies (such as carrots, avocados, cucumbers, or bell peppers)

2 to 3 c Yin Yang Carrots (recipe follows) FOR THE AVOCADO SAUCE L c sauerkraut N c roughly chopped fresh parsley 1 large clove garlic, crushed 1 large avocado, halved, pitted, and peeled 2 Tbsp white miso paste* 1 tsp Dijon mustard 1 c water Salt and freshly ground black pepper 2 Tbsp black sesame seeds, for garnish (optional)

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2017

8/4/17 9:28 AM

Yin Yang Carrots From Fresh & Fermented by Julie O’Brien & Richard J. Climenhage ($24.95, Sasquatch Books, 2014)

8 c coarsely grated* carrots (about 2 lb) 6 tsp sea salt 2 to 4 tsp grated fresh ginger (leave peel on if you’d like)

Fermented foods have been a part of human civilization for millennia.

Today, we also enjoy foods that undergo fermentation—soy sauce, sauerkraut, tempeh, kimchi, yogurt, cheese, and bread.

In ancient times, food was fermented for preservation. There was no refrigeration, and fermented items were able to withstand storage for long periods of time. Not only were fermented foods convenient for our ancestors, but they were also rich in healthful properties.

These benefits are in the fermented foods we enjoy today. The living probiotic cultured microbes in fermented foods help improve digestion.

By consuming more fermented foods, we can repopulate our guts with healthy bacteria.

These recipes will help you get started with the art of fermentation.

1. Put carrots in a large bowl and sprinkle them with salt. Use your hands to thoroughly work salt into carrots. When carrots have shrunk down to about half their original volume and have generated a briny, watery base, taste them and add more salt or water if necessary.

2. Add ginger, starting with 2 teaspoons, making sure it’s evenly distributed throughout. Taste and add additional ginger if a stronger flavor is desired.

3. Pack carrots tightly into a quart jar until they’re about 2 inches below the rim, weighing them down with an optional weight (clean glass coaster, small glass jar filled with water).

4. Make sure brine completely covers compressed carrots by about 1 inch, and that they’re about 1 inch below rim of jar.

Let jar sit at room temperature, roughly 64° to 70°F, topping carrots with more brine if needed. Carrots should be ready to eat after 1 week (or let them ferment longer for a richer taste). Store them in the refrigerator for up to 6 months.

1. Divide spinach among 4 shallow bowls and top with equal amounts of quinoa and lentils, dividing them among bowls.

Finish each bowl with a few strips of nori, 1 egg, and equal amounts of the fresh veggies. Take Yin Yang Carrots out of their jar with a clean fork, letting any extra brine drain back into the jar, and divide equally among bowls.

2. To make avocado sauce: Put all ingredients except salt and pepper into a blender or food processor, and blend until smooth. Thin dressing with additional water if needed, and season to taste with salt and pepper.

3. Drizzle a few tablespoons of the dressing over each bowl and garnish with sesame seeds, if desired. Serve immediately. *Look for gluten-free white miso paste if you wish to make this recipe gluten free.

Kitchen Note: This Buddha Bowl is a super-nourishing, earthy combination of grains, greens, veggies, and two kinds of ferments—a complete and well-balanced meal in a bowl. This beautifully simple dish is a great way to use up leftover grains and veggies for a healthy dinner or lunch when you’re short on time. Cook a big batch

* Before grating, scrub the carrots of any visible dirt. Grate them on the large holes of a handheld grater. Using the grating blade of a food processor will yield pieces that are too small, and they will only get smaller when you massage and pound the salted carrots. © CHARITY BURGGRAAF

of your favorite grain or legume at the beginning of the week, and then customize the dish to your liking with fresh or cooked veggies and other goodies all week long. This recipe calls for Yin Yang Carrots (recipe follows), but any kraut you have on hand will work— better yet, use a combination. The avocado sauce is the finishing touch—it makes just about anything taste good—and nicely complements the flavors and textures of the other ingredients.

Per serving: 1,033 Calories, 55 g Protein, 168 g Carbohydrates, 28 g Fiber, 18 g Fat (3 g sat), 564 mg Sodium, ★★★★★ Vitamin A, B1 (thiamine), B2 (riboflavin), B6, C, K, Iron, Magnesium, Phosphorus, Potassium, Zinc, ★★★ Vitamin B3 (niacin), ★★ Vitamin E, ★ Calcium

Kitchen Note: Crisp, piquant, and gingery, Yin Yang Carrots are versatile, adapting well to the cuisines of many cultures. Tuck them into fresh spring or sushi rolls, blend them into hummus, toss them with salads and slaws, or scatter them on nachos. Try whirling them with olive oil and a dash of sesame oil, hot sauce, and tamari for a flavorful salad dressing. Of course, you can always eat them plain—they make a spirited side salad or snack. Any color of carrot will work, including yellow, purple, and white. Note that mixing carrots of different colors may not result in the vivid colors of a single-color batch.

Per serving: 51 Calories, 1 g Protein, 12 g Carbohydrates, 3 g Fiber, 286 mg Sodium, ★★★★★ Vitamin A, ★★ Vitamin K, ★ Vitamin C, Potassium

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Tempeh with Charred Peppers and Kale From Everyday Vegetarian by the editors of Cooking Light ($21.95, Oxmoor House, 2017)

N c canola oil, divided 1 (14 oz) package tempeh, cut into L-inch-thick slices 2 Tbsp low-sodium soy sauce 1 c vertically sliced onion 1 red bell pepper, thinly sliced

25 min

4 c thinly sliced Lacinato kale (about 1 bunch)

serves 4

prep time

K tsp kosher salt N tsp freshly ground black pepper 1 Tbsp apple cider vinegar

1. Heat a large cast-iron skillet over medium-high heat.

Add 2 tablespoons of the oil to the pan. Add tempeh; cook 4 minutes, turning to brown evenly.

2. Drizzle soy sauce into pan. Immediately remove tempeh from pan; keep warm.

3. Increase heat to high. Add remaining 2 tablespoons oil to pan; swirl to coat. Add onion and bell pepper.

Cook 3 minutes, stirring occasionally.

4. Add kale, salt, and pepper to pan; cook 1 minute, tossing to combine. Add vinegar to kale mixture; toss to coat.

5. Place kale mixture on each of 4 plates; top with tempeh.

Per serving: 384 Calories, 22 g Protein, 23 g Carbohydrates, 3 g Fiber, 25 g Fat (3 g sat), 569 mg Sodium, ★★★★★ Vitamin C, K, ★★★★ Phosphorus, ★★ Vitamin B2 (riboflavin), B6, Magnesium, ★ Vitamin A, B3 (niacin), E, Calcium, Iron, Potassium

The Smell Test If you have misgivings about making your own fermented foods, know that they’re safe to eat when properly prepared.

The lactic acid bacteria that perform fermentation are the world’s best destroyers of other bacteria.

You will know if a fermented item is unsafe to eat. Fermented vegetables should smell pleasantly acidic. If they are slimy, have an off odor, or contain a layer of colorful mold on the surface, discard them and try again. An important step to remember is to keep the fermenting foods submerged under their brine. Spores, yeast, and molds cannot survive in properly fermented foods.

SOURCE Fiery Ferments by Kirsten K. Shockey & Christopher Shockey ($24.95, Storey, 2017)

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8/4/17 9:29 AM

BY LYNN TRYBA

nutrition matters learn what your body needs with our helpful chart

Who hasn’t had an experience like this at a store: You have a goal of buying a relatively healthy drink. You ignore the sea of sodas and choose an iced tea that seems to have an acceptable amount of sugar. You drink the whole bottle, only to realize later—when you review the label more carefully—that you consumed two servings.

Even when we think we’re making good choices, we’re consuming a lot of sugar—an average of 22 teaspoons a day. Our sugar consumption is putting even those at healthy weights at increased risk of heart attack and Type 2 diabetes. This is why the government stepped in with new Dietary Guidelines last year.

The 2016 changes include the recommendation to limit sugar to no more than 10 percent of daily calories. If you’re an average person eating a 2,000-calorie daily diet that includes 22 teaspoons of sugar, it means you need to cut your sugar almost in half—consuming just 12 teaspoons a day.

New changes being made to food labels may help us make better choices. They include the following: ➤ “Added sugars” will be conveyed in both grams and as percent Daily Value. ➤ Serving sizes must be based on how much people actually eat, not what they “should” eat. For example, the reference amount for a serving of ice cream used to be K cup. That’s changing to a more realistic M cup. ➤ Package size influences how much we eat. For packages between one and two servings, the nutritional info must be labeled as one serving because that’s how much the average person will consume at one time. ➤ For food products that could be consumed all at once or spread out over a few sittings, manufacturers must provide dual label columns to indicate the calories and nutrients on both a “per serving” and a “per package” basis.

➤ The type size for “Calories,” “Servings per container,” and “Serving size” will be increased. The number of calories and the serving size must now be in bold type. ➤ Most food manufacturers have until July 26, 2018, to make label changes.

What the numbers mean To help you assess if you’re getting the nutrients you need, turn the page for the Taste for Life annual Nutrition Chart.

RDA stands for recommended dietary allowances that will meet the nutritional needs and prevent deficiencies in 97 to 98 percent of healthy people. Adequate Intake (AI) is used when an RDA can’t be determined. You may need more or less of the recommended amounts if you have certain health conditions.

SELECTED SOURCES “Changes to the Nutrition Facts Label,” www.FDA.gov • “New Dietary Guidelines Crack Down on Sugar . . .” by Allison Aubrey and Maria Godoy, www.NPR.org, 1/7/16

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JR Watkins

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BY EVA MILOTTE

the magic of mushrooms through the ages and into your kitchen

Mushrooms have always had an aura of magic, from fairies dancing around rings of them to ancient pharaohs declaring them sacred.

Seeming to pop up overnight in the forest, some varieties even glow in the dark due to their phosphorus content.

Mushrooms are a variety of fungus with no seeds, flowers, roots, or leaves.

They reproduce through their spores and multiply in the dark.

There are more than 150,000 mushroom species—some with positive health benefits. Antioxidants in mushrooms may be able to protect against heart disease and cancer. Shiitake—a well-known variety—may be able to lower cholesterol and stimulate immunity. You get the most out of mushrooms’ immune-boosting benefits by cooking them.

Buy mushrooms that are firm with even color. Avoid any that are bruised, pitted, or slimy. For common varieties (button, cremini), look for mushrooms with closed veils. They are the youngest and freshest. The veil is the area where the stem meets the cap. If the veil is wide open it means the mushroom is older and will have a shorter storage life.

Specialty mushrooms (oyster, portobello) should have open caps. When buying these, look for those that are firm and meaty, dry, and not withered.

Never wash or trim mushrooms before storing in the fridge, and use minimal water when cleaning them. Trim off dirty ends and wipe the main part of the mushroom with a dry paper towel or damp cloth.

With names as enchanting as hen of the woods, field mushroom, parasol mushroom, and wood ear, mushrooms are a fanciful ingredient to add to many dishes for an earthy flavor. Try the following recipes for a taste of the magic that only mushrooms can bring.

SELECTED SOURCES The Food Encyclopedia

by Jacques L. Rolland and Carol Sherman ($49.95, Robert Rose, 2006) • “The ‘Forbidden Fruit’ of Medicinal Mushrooms”

by Elizabeth Landau, www.CNN.com, 11/30/16 • Wellness Foods A to Z

by Sheldon Margen, MD, and the editors of the UC Berkeley Wellness Letter ($39.95, Rebus, 2002)

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Portobello Pizzas

Wild Rice and Mushroom Soup

From the TasteforLife test kitchen

From Trisha’s Table by Trisha Yearwood ($19.99, Clarkson Potter, 2017)

3 Tbsp olive oil 1 Tbsp salted butter 1 c finely chopped onion (about 1 medium) O c carrots (about 3 medium), peeled and finely chopped 2 garlic cloves, minced

50 min

2 c (about 12 oz) fresh cremini mushrooms, quartered

serves 4

6 c low-sodium chicken stock, plus more as needed

prep time

1 c wild rice 4 large portobello mushrooms 1 Tbsp olive oil, plus additional for oiling pan 2 garlic cloves, minced 1 lb ground chicken or turkey sausage 2 pints grape tomatoes, sliced in half 1 Tbsp balsamic vinegar

2 c cooked diced chicken breast (optional) Salt and freshly ground black pepper to taste Per serving (with chicken): 313 Calories, 24 g Protein, 29 g Carbohydrates, 3 g Fiber, 11 g Total fat (3 g sat), 400 mg Sodium, ★★★ Vitamin B3 (niacin), Phosphorus, ★ Vitamin A, B2 (riboflavin), B6, Magnesium, Potassium, Zinc

K c fresh basil leaves, sliced thin

1. In a large saucepan set over medium heat, heat oil and butter until oil is shimmering and butter is melted, about 2 minutes.

2. Add onion and carrots and sauté until onions are tender, 5 to 8 minutes. Add garlic and mushrooms and cook for 5 minutes more.

3. Add stock and wild rice. Bring mixture to a boil.

Reduce heat to low, cover, and simmer until rice is tender, about 20 minutes.

4. If using, add chicken and stir to combine. Season with salt and pepper to taste.

Kitchen Note: Some of the stock will be absorbed into the rice as it cooks. Add more stock and heat through before serving if necessary.

40 min prep time serves 6

Salt and freshly ground black pepper 1 c shredded mozzarella cheese

1. Preheat oven to 400°.

2. Remove stems from mushrooms. Scrape away mushroom gills with the side of a spoon. Set mushroom caps aside.

3. Heat oil in a large sauté pan over medium heat. Add garlic and sauté for 1 minute. Add sausage and sauté for about 6 minutes until brown, breaking sausage up with a spoon as it cooks.

Add tomatoes and cook for approximately 10 minutes, or until tomatoes have softened. Stir in balsamic vinegar and basil.

Season to taste with salt and pepper.

4. Place mushroom caps open-side up on an oiled rimmed baking sheet. Using a slotted spoon, evenly divide sausagetomato mixture between mushrooms. Top each mushroom with N cup of cheese.

5. Bake for 15 to 20 minutes, until cheese is lightly browned. Serve.

Kitchen note: The caps of portobello mushrooms act as a gluten-free substitute for traditional pizza crust. Feel free to change up the toppings as you desire to individualize this hearty dish.

Per serving: 351 Calories, 31 g Protein, 13 g Carbohydrates, 3 g Fiber, 20 g Total fat (7 g sat), 889 mg Sodium, ★★★★★ Vitamin B3 (niacin), Phosphorus, ★★★★ Vitamin B6, C, ★★★ Vitamin K, Potassium, Zinc, ★★ Vitamin B2 (riboflavin), B12, Calcium, ★ Vitamin A, B1 (thiamine), Iron, Magnesium

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Roasted Butternut Squash with Sautéed Shiitake Mushrooms and Fresh Sage From American Institute for Cancer Research, www.aicr.org

3 c cubed butternut squash, K-inch pieces (1 lb) 2 Tbsp extra-virgin olive oil, divided 4 oz package fresh shiitake mushrooms, sliced 2 cloves garlic, minced Salt 4 fresh sage leaves, coarsely chopped Freshly ground black pepper

35 min prep time serves 4

1 Tbsp freshly grated Parmesan cheese

1. Preheat oven to 350°.

2. In a medium-size bowl, toss squash with 1 tablespoon of oil.

3. Arrange butternut squash on a baking pan. Roast until fork tender, about 25 to 30 minutes. Set aside.

20 min prep time

Mushroom Quesadillas

serves 4

From Good Housekeeping Skillet Suppers by the editors of Good Housekeeping ($16.95, Hearst Books, 2017)

1 Tbsp vegetable oil

4. In a large skillet, heat remaining oil over medium-high heat. Add mushrooms, garlic, and a pinch of salt. Sauté 4 minutes. Add sage leaves and continue sautéing 2 minutes. Mix in squash. Continue to sauté another minute.

Season to taste with pepper and serve warm garnished with cheese.

Kitchen Note: In this dish butternut squash is roasted and then sautéed with shiitake mushrooms. This unexpected combination is flavorful and full of cancer-fighting carotenoids. Fresh sage brings out the sweetness in the squash.

Per serving: 121 Calories, 3 g Protein, 14 g Carbohydrates, 3 g Fiber, 7 g Total fat (1 g sat), 25 mg Sodium, ★★★★★ Vitamin A, ★★★ Vitamin C, ★★ Vitamin K, ★ Vitamin B3 (niacin), B6, E, Calcium, Magnesium, Phosphorus, Potassium

6 oz cremini mushrooms, sliced N tsp salt K c salsa K c frozen corn kernels 4 8-inch whole-wheat flour tortillas 4 oz (1 c) Monterey Jack cheese, shredded Sour cream, for garnish

1. Preheat oven to 475°. Spray large baking sheet with nonstick cooking spray.

2. In a 10-inch skillet, heat oil over medium heat until hot. Add mushrooms and salt; cook for 4 minutes or until mushrooms are tender, stirring. Stir in salsa and corn and cook for 2 minutes or until corn is heated through.

3. Arrange tortillas on prepared baking sheet.

Divide mushroom mixture among tortillas; top evenly with cheese. Fold tortillas over to form half-moons; spray tops with cooking spray.

Bake for 6 minutes. Turn quesadillas over and bake for 6 minutes more or until golden.

4. Garnish with sour cream.

Per serving: 320 Calories, 12 g Protein, 33 g Carbohydrates, 8 g Fiber, 16 g Total fat (6 g sat), 960 mg Sodium, ★★★ Phosphorus, ★★ Vitamin B2 (riboflavin), Calcium, ★ Vitamin A, B3 (niacin), Potassium, Zinc

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[ on organic ]

BY RICH WALLACE

decoding the labels learn the differences between natural and organic The phrase “all natural” on a food label often carries little weight. According to the US Food and Drug Administration, “From a food science perspective, it is difficult to define a food product that is ‘natural’ because the food has probably been processed and is no longer the product of the earth. That said, FDA has not developed a definition for use of the term natural or its derivatives. However, the agency has not objected to the use of the term if the food does not contain added color, artificial flavors, or synthetic substances.”

The US Department of Agriculture regulates the labeling of organic products. Here’s what the labels mean: ◆ 100 Percent Organic: Products carrying the certified USDA seal have been inspected and certified to conform to organic practices. ◆ Organic: At least 95 percent of the ingredients must be organic in order for a product to earn this label. ◆ Made with Organic Ingredients: At least 70 percent of the ingredients must be organic. ●

SELECTED SOURCES “What Is the Meaning of ‘Natural’ on the Label of Food?” US Food and Drug Administration, www.FDA.gov, 4/28/17 • “The Word on Food Labels,” Healthy Years, UCLA Health, 2017

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8/2/17 8:34 AM

[ market gourmet ] Recipe

Roast Chicken & Camembert Baguette From Le Picnic by Suzy Ashford ($19.95, Smith Street Books, 2017)

K cold roasted chicken 1 large fresh, crusty baguette 9 oz Camembert cheese, thickly sliced 2-3 handfuls mesclun salad leaves 2 Tbsp mayonnaise 4 cornichons, chopped 1 Tbsp capers, chopped K small red onion, finely chopped

15 min prep time

+ roast time for chicken serves 6

1 Tbsp chopped flat-leaf (Italian) parsley

1. Remove bones and fatty bits from roasted chicken. Slice flesh and set aside.

2. Use a serrated knife to slice baguette horizontally from end to end, but not all the way through. Keeping it hinged, if possible, will help in handling.

3. Place cheese slices evenly along base of baguette. Top with salad leaves, pressing them down firmly and gently. Place chicken slices on top.

4. In a small bowl, combine mayonnaise, cornichons, capers, onion, and parsley.

Spread mixture inside lid of baguette.

5. Cut into six portions. Wrap each portion in greaseproof paper. Tie with kitchen string or raffia.

Kitchen Note: For those late-summer picnics, this gourmet take on a traditional chicken salad sandwich satisfies. Keep in the fridge and transport to your picnic destination in a chilled container. The baguette is best enjoyed the day it’s made.

Per serving: 424 Calories, 45 g Protein, 17 g Carbohydrates, 1 g Fiber, 18 g Total fat (8 g sat), 576 mg Sodium, ★★★★★ Vitamin B3 (niacin), B6, K, Phosphorus, ★★★ Vitamin B2 (riboflavin), ★★ Vitamin A, B1 (thiamine), ★ Vitamin B12, Calcium, Magnesium, Potassium, Zinc

© BLM PHOTOGRAPHY

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The Silver Palate Whole grain Grain Berry cereals give you more than powerful, plant-based antioxidants and natural plant-based fiber. They start with less sugar than leading brands: 70 percent less in their Bran Flakes, 40 percent less in their Honey Nut. Plus, Onyx Sorghum bran slows down sugar absorption into your bloodstream and that is perhaps the most important benefit for your family!

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You won’t find any tomato paste in Silver Palate San Marzano Pasta Sauce. And no added sugar, either. Just a whole tomato blend of San Marzano plum tomatoes from the rich volcanic soils of the Mt. Vesuvius region in Italy and the fertile soils of the Central Valley in California. Deluxe juicy tomatoes are simmered in extra virgin olive oil to yield more natural lycopene antioxidant. Plus, their little secret—skins removed by steam, not chemicals. That is what makes Silver Palate such a premium line of pasta sauce.

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