Lunds_Sept18

Kefir Herbed Ranch Dressing with Rainbow Veggies see page 17

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Adult nutrition chart

living nourish

Sheet-pan cooking

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

COMPLIMENTARY

SEPTEMBER 2018

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Edition of Taste for Life

®

Try a fall salad

8/6/18 11:38 AM

[ nutrition plus ] Curcumin

curcumin Curcumin is an active compound found in the spice turmeric, which comes from a tropical plant of the ginger family.

Besides giving flavor and a beautiful yellow color to our favorite curry dishes, turmeric has been used for medicinal purposes for centuries. More recently, scientists have zeroed in on curcumin as one of the compounds in turmeric that help improve health and wellness.

Boost Immunity Research points to the use of curcumin as an antibacterial and antifungal treatment that may be used for everything from irritable bowel syndrome to diabetic kidney dysfunction. It may also boost immunity and protect against viruses.

Fight Inflammation Preliminary research suggests that curcumin may be a powerful anti-inflammatory.

It has been shown to reduce swelling and pain, to improve morning stiffness and joint swelling in patients with rheumatoid arthritis, and to reduce bleeding associated with gingivitis.

Improve Mental Health Studies have shown that curcumin may reduce mental fatigue and may also help those with cognitive impairments in other ways. It also appears to reduce the severity of depression-related symptoms. ● SELECTED SOURCES “The Clinical Efficacy of Curcumin-Containing Nutraceuticals: An Overview of Systematic Reviews” by E. Pagano et al., Pharmacol Res, 6/8/18 • “Curcumin,” Linus Pauling Institute, http://lpi.OregonState.edu, 3/16 • Turmeric for Health by Britt Brandon ($12.99, Adams Media, 2016)

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2018

8/13/18 9:59 AM

[ contents ]

september 5 market gourmet Celery, Fennel, and Apple Salad with Pecorino and Walnuts

6 health front Low-cal diet works • Spouses lose weight in tandem • Western diet imperils vision • More

6

12 tailgating!

Football season favorites made healthy.

18 quick tips Discover the best supplements for eye health.

20 eco friendly Learn ways to reduce food waste.

22 adult nutrition chart

13 featured recipe BUFFALO CHICKEN TACOS

Give your body what it needs with this handy chart.

26 let’s get cooking Cleanup is easy with sheet pan meals.

28 healthy family Tasty alternatives to cow’s milk.

18 © 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

Lisa Fabian, Rich Wallace EDITORIAL ASSISTANT

Kelli Ann Wilson ART DIRECTOR

L’il Bee’s

Michelle Knapp GRAPHIC DESIGNER

Ronna Rajaniemi

Nourish Kids!

CUSTOM GRAPHICS MANAGER

Donna Sweeney BUSINESS DEVELOPMENT DIRECTOR

When it comes to good health, food is incredibly important — especially for the bodies of growing children. The challenge, however, is getting our picky eaters excited about healthy food choices. That’s why we created Nourish Kids!

Nourish Kids is all about cooking and eating pure, nutrient-dense, honest-togoodness foods. It’s designed to provide family-friendly recipes, inspiration and support so you can help little ones explore new tastes and make healthy eating fun for everyone!

Li’l Bee to the rescue!

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

Not sure how to shop for kid-friendly healthy foods? Never fear — Li’l Bee to the rescue! Look for Li’l Bee on select Nourish recipes and in our Nourish Magazine to identify kid-friendly products and family meal ideas that are sure to please even the pickiest of palates.

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

T. James Connell CREATIVE AND SALES OFFICES

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

Can you help Li’l Bee buzz through the apple maze?

Published monthly by Taste for Life®, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2018 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.

Visit any Lunds & Byerlys on September 15th from 12–4 for our Nourish Kids event.

•GAMES •PRIZES! •SAMPLES 4

For more health and wellness resources visit

A NOTE ON RECIPES

FINISH

Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques.

They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: HHHHH Extraordinary (50 percent or better), HHHH Top source, HHH Excellent source, HH Good source, H Fair source

SEPTEMBER 2018

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8/7/18 2:27 PM

© FREDRIKA STJÄRNE

[ market gourmet ] Salad

Celery, Fennel, and Apple Salad with Pecorino and Walnuts From Dinner Special by the Editors of Food & Wine ($29.99, Oxmoor House, 2018)

O c walnuts

3 Tbsp extra-virgin olive oil, plus more for drizzling

2 Tbsp fresh lemon juice

Kosher salt and pepper

3 celery ribs, sliced diagonally N-inch thick

2 fennel bulbs, trimmed, halved, cored, and thinly sliced on a mandoline

2 Honeycrisp apples, halved, cored, and sliced

K c basil leaves, torn if large

Pecorino cheese shavings, for garnish

1. Preheat oven to 375°.

2. Spread walnuts in a pie plate and toast for 7 to 8 minutes, until golden.

Coarsely chop nuts.

3. In a large bowl, whisk 3 tablespoons of the oil with lemon juice and season with salt and pepper. Add celery, fennel, apples, and basil and toss to evenly coat.

4. Transfer salad to a serving platter. Season with pepper and drizzle with oil.

5. Top salad with walnuts and garnish with cheese shavings.

30 min prep time serves 4

Per serving: 246 Calories, 5 g Protein, 24 g Carbohydrates, 7 g Fiber, 16 g Total fat (3 g sat), 495 mg Sodium, HHHHH Vitamin K, HHHVitamin C, HH Phosphorus, Potassium, H Vitamin A, E, Calcium, Magnesium

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7/27/18 9:56 AM

[ health front ]

NEWS THAT’S GOOD FOR YOU

low-cal diet finds gender disparity

Men and women experienced different results from a low-calorie diet, with men faring better.

Researchers placed 2,000 overweight adults with prediabetes on the diet for eight weeks. Men lost more weight and saw larger reductions in heart rate, and they scored better on a rating of metabolic syndrome. Women had greater reductions in HDL (good) cholesterol, hip circumference, lean body mass, and pulse pressure.

Both genders saw significant positive results in one important measure: “The 8-week lowenergy diet in individuals with prediabetes did result in the initial 10 percent weight loss needed to achieve major metabolic improvement in the first phase of a diabetes prevention program,” said lead researcher Pia Christensen, PhD, of the University of Copenhagen.

SOURCE “Women and Men Experience Different Benefits from Low-Calorie Diets,” www.Eurekalert.org, 8/8/18

partner benefits

Spouses or partners who live together both tend to lose weight when one of them goes on a weight-loss diet. A study published in the journal Obesity followed 130 overweight adults on a Weight Watchers diet or a self-guided diet. After six months, the Weight Watchers plan had yielded average losses of about nine pounds, and the self-guided diet about seven.

The spouses and partners—who were not invited to participate in the diets—lost a bit more than four pounds on average.

“Weight within couples is highly interdependent,” wrote the authors of the study, who noted that “spouses often enter marriage at a similar weight status and mirror each other’s weight trajectories over time.”

SOURCE “Wellness Made Easy,” Wellness Letter, University of California, Berkeley, 8/18

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5-to-7 visionary veggies (and more)

Fish, vegetables, fruit, beans, and whole grains are among the foods associated with lower risks for the development and progression of age-related macular degeneration (AMD). The disease results in blurring of the central vision that is necessary for reading, driving, and many other daily tasks.

Researchers analyzed recent high-quality studies related to AMD and published the findings in Clinical & Experimental Ophthalmology. They also determined that a typical Western diet—with high intakes of red meat, processed meat, high-fat dairy products, fried potatoes, and refined grains— increased the risk of AMD. SOURCE “Healthy Diet May Lower Eye Disease Risk,” www.Eurekalert.org, 7/4/18

That’s the number of family meals per week that yielded the most benefits in teen and family health, according to a study from Columbia University. Kids who have frequent meals with their parents were found to eat more fruit and vegetables and drink less soda, have higher self-esteem, achieve better grades, and have lower rates of substance abuse, teen pregnancy, and behavioral problems.

Breakfasts, lunches, and dinners all count. So does snack time (with healthy choices)!

SOURCE “How to Have Better Family Meals” by Tara Parker-Pope, The New York Times, 8/7/18

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GT’s

Rhythm Superfoods

Synergy & Kombucha­ ­Enlightened Drinks

Kale Chips

$4.99

3 /$8.00

Save $1.20 2 oz.

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Seventh Generation­ Laundry Detergent­

$10.99

Save up to $3.30 45 ct. – 100 oz.

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Tantalizing Taste Sauces

$5.99

Save $1.00 15.6 oz.

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Good Karma Yogurt

2 /$3.00

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Flax Milk

2 /$7.00

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La Famiglia DelGrosso ­ Pasta Sauce

buy one get one free

Save $7.19 on 2 26 oz.

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Kettle

Pretzel Crisps

2 /$5.00

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Potato Chips

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8

SEPTEMBER 2018

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Jala Jala Jelly

$6.99

Save $1.00 10 oz.

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SALE GOOD THROUGH SEPTEMBER 30, 2018

8/7/18 2:28 PM

The Silver Palate Pasta Sauce, Cereal & Oatmeal The Silver Palate’s whole grain Grain Berry cereals provide antioxidants and fiber, with less sugar than leading brands — and your kids will still love them. And The Silver Palate oatmeal is a tasteful delight!

There is an Italian proverb that says a meal without pasta is like a day without sunshine. The Silver Palate Pasta Sauces are delicious, nutritious, frugal and fun and contain more lycopene antioxidants than tomatoes — so they truly are rich in taste, texture and health. These pasta sauces perk up any pasta for a meal the whole family will love.

Pasta Sauce

2 /$6.00

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Grain Berry ­Cereals

Thick & Rough Oatmeal­

Save $1.98 on 2 12 oz.

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2 /$6.00

2 /$5.00 16 oz.

Pacific Broth, Cashew Milk, Soup & New Bone Broth 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

2 /$6.00

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Broth & Cashew Milk

2 /$7.00

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SEPTEMBER 2018

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8/7/18 2:28 PM

Garden of Eatin’

Vermont Smoke & Cure

$3.99

2 /$3.00

Sticks

Tortilla Chips

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Fig Food Co. Soup

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Bowls, Entrees & Burritos

2/$7.00

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2 /$7.00

$7.99

Coffee

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Diana’s Bananas­

Follow Your Heart

$3.99

$3.99

Banana Babies Save $1.40 10.5 oz.

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3/$7.00

Collaborative

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SEPTEMBER 2018

Burritos

Old Home

Peanut Butter

10

evol

Vegan Slices

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SALE GOOD THROUGH SEPTEMBER 30, 2018

8/7/18 2:31 PM

Endangered Species Chocolate Bites & Chocolate Bark These delicious dark chocolate snacks are a treat for your taste buds, in a resealable bag. Discover key facts about an endangered species on the back of the package and feel good about the fact that 10 percent of net profits are funding the world’s leading wildlife protection programs.

2 /$7.00

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Nature’s Path Love Crunch Granola Bars & Cereal Made with exquisite organic ingredients like Fair Trade dark chocolate, red berries and crunchy peanuts — Love Crunch products are the stuff daydreams are made of. And for every Love Crunch product sold the equivalent is donated to food banks in need. So not only do you get to indulge in delicious granola, you help to give back with every bite.

Granola Bars

$3.99

Save $1.00 6 ct.

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Cereal

$4.99

Save up to $1.00 10.6 – 14 oz.

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SEPTEMBER 2018

11

8/7/18 2:30 PM

BY EVA MILOTTE

tailgating!

GAME-DAY FOOD

Whether you go for the games or the tailgating (or both!), football season is all about food and fun. Score one for the team with these winning recipes. With their bold flavors, these dishes are sure to become fan favorites.

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8/13/18 1:22 PM

Buffalo Chicken Tacos From The Hungry Fan’s Game Day Cookbook

by Daina Falk ($22.95, Oxmoor House, 2016)

FOR THE BUFFALO SAUCE

2 Tbsp vegetable or extra-virgin olive oil

1K Tbsp white vinegar

N tsp cayenne pepper

V tsp garlic powder

K tsp Worcestershire sauce

2 tsp Tabasco sauce

N tsp sea salt

6 Tbsp Louisiana hot sauce

30 min prep time serves 4

FOR THE TACOS

2 Tbsp mayonnaise

1 Tbsp chipotle sauce, or more to taste

1 lb chicken tenders

Sea salt and freshly ground black pepper

1 c all-purpose flour or brown rice flour (if you’re gluten-free)

1 Tbsp garlic chili oil, optional

1 Tbsp canola oil

4 (6-inch) flour tortillas (or corn tortillas if you’re gluten-free)

1 plum tomato, diced

1 Tbsp minced fresh cilantro

K c microgreens

K c blue cheese crumbles

1. Make sauces: Combine all ingredients for Buffalo sauce in a small bowl. Set aside. Combine mayonnaise and chipotle sauce in another small bowl, and mix well.

2. Season chicken tenders all over with salt and pepper, and dredge in flour.

3. Sauté chicken in garlic chili oil and canola oil in a large skillet over medium-high heat until cooked through, about 8 minutes. Pour in Buffalo sauce, and sauté until sauce coats chicken and starts to brown. Remove from heat.

4. To make a taco, spread K to 1 tablespoon of chipotle mayo on 1 tortilla. Top with 2 chicken tenders, plus N each of the tomatoes, the cilantro, the microgreens, and the blue cheese.

Repeat to make four tacos in all. Serve.

Per serving: 651 Calories, 36 g Protein, 47 g Carbohydrates, 5 g Fiber, 36 g Total fat (9 g sat), 729 mg Sodium, HHHHH Vitamin B3 (niacin), Phosphorus, HHHH Vitamin B6, HHH Vitamin B1 (thiamine), HH Calcium, Iron, Magnesium, H Vitamin A, B2 (riboflavin), B12, E, K, Potassium, Zinc

Kitchen Note: These tacos travel well, but it’s helpful to bring the individual ingredients wrapped separately and then assemble the tacos in the parking lot or other game-day location. © BLM PHOTOGRAPHY

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8/14/18 12:11 PM

Lemon-Basil Pasta Salad with Sun-Dried Tomatoes and Olives From the TasteforLife test kitchen

12 oz penne, fusilli, or macaroni

30 min prep time

Juice from 1 small lemon N c extra-virgin olive oil

serves 6

1 tsp Dijon mustard 1 garlic clove, minced Salt and pepper to taste

prep time

K c fresh basil, chopped

1. Cook pasta according to package directions. Drain and set aside to cool.

Vegetarian Chili with Black, Kidney, and Pinto Beans

serves 8

O c pitted and sliced Kalamata olives 8 oz feta or goat’s cheese

© THE BEAN INSTITUTE

60 min

8 oz oil-packed sun-dried tomatoes, drained and sliced

From The Bean Institute, www.BeanInstitute.com, recipe developed by The Culinary Institute of America

N c olive oil

2 c onions, peeled and diced

14 oz tomato purée, canned

1 (15 oz) can black beans, drained and rinsed (about 1O c)

1 (15 oz) can pinto beans, drained and rinsed (about 1O c)

1 (15 oz) can kidney beans, drained and rinsed (about 1O c)

2. Meanwhile, whisk lemon juice, oil,

2 red bell peppers, cored and diced

mustard, and garlic together in a small bowl. Add salt and pepper to taste.

2 Tbsp garlic, minced

2 serrano peppers, stemmed and seeded, minced fine

2 zucchini, diced

3. Toss cooled pasta with drained tomatoes, basil, and olives. Pour lemon dressing over and gently mix to combine.

4. Crumble cheese over pasta and serve.

Per serving: 508 Calories, 20 g Protein, 65 g Carbohydrates, 7 g Fiber, 21 g Total fat (7 g sat), 395 mg Sodium, HHHH Phosphorus, Potassium, HHH Vitamin C, K, Iron, HH Vitamin B2 (riboflavin), B3 (niacin), Magnesium, H Vitamin A, B1 (thiamine), B6, Calcium, Zinc

Kitchen Note: Easy to transport, this pasta salad’s flavors improve over time.

Store in an airtight container in the fridge for up to three days.

1 c corn kernels

2 Tbsp chili powder

2 tsp cumin, ground

1 tsp salt

N tsp ground cayenne powder

1 tsp ground coriander

1 tsp cocoa

1 tsp garlic powder

3 c low-sodium vegetable stock

1 c red bell peppers, roasted, puréed

2 tomatoes, roasted whole, puréed

1 tsp low-sodium soy sauce

K tsp ground black pepper

N c cilantro, chopped

1. In a large, heavy pot, heat oil over medium-high heat. Add onions, diced red bell peppers, garlic, and serrano peppers. Cook, stirring, until soft, about 3 minutes.

2. Add zucchini and corn, and cook, stirring, until soft and vegetables give off their liquid and start to brown around edges, about 6 minutes. Add chili powder, cumin, salt, cayenne, coriander, cocoa, and garlic powder. Cook, stirring, until fragrant, about 30 seconds. Add tomato purée and stir well.

3. Add drained and rinsed beans and vegetable stock, stir well, and bring to a boil. Add puréed red bell pepper and puréed tomatoes. Reduce heat to medium-low and simmer, stirring occasionally, for about 20 minutes.

4. Remove from heat and stir in soy sauce, black pepper, and cilantro.

Adjust seasoning to taste.

Per serving: 579 Calories, 32 g Protein, 97 g Carbohydrates, 28 g Fiber, 10 g Total fat (1 g sat), 426 mg Sodium, HHHHH Vitamin B1 (thiamine), C, Iron, Magnesium, Phosphorus, Potassium, HHHH Vitamin B6, HHH Vitamin K, Zinc, HH Vitamin B2 (riboflavin), B3 (niacin), Calcium, E, H Vitamin A

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8/13/18 1:25 PM

Chilled Red Bell Pepper Soup From The Hungry Fan’s Game Day Cookbook by Daina Falk ($22.95, Oxmoor House, 2016)

1 red bell pepper, seeded and roughly chopped K c low-fat plain Greek yogurt N yellow onion, roughly chopped 2 Tbsp tomato paste 1 mini cucumber, roughly chopped 2 Tbsp rice vinegar 2 tsp Dijon mustard 2 large cloves garlic 2 Tbsp extra-virgin olive oil K tsp sea salt

15 min prep time

+1 hr chill time serves 2

Fresh Italian (flat-leaf) parsley, minced, for garnish

Salted pumpkin seeds, for garnish Freshly ground black pepper, for serving

1. Purée all ingredients (except garnishes) in a blender. Chill for 1 hour.

2. Serve topped with some parsley, a sprinkle of pumpkin seeds, and freshly ground black pepper.

Per serving: 281 Calories, 9 g Protein, 20 g Carbohydrates, 4 g Fiber, 19 g Total fat (3 g sat), 815 mg Sodium, HHHHH Vitamin C, K, HH Magnesium, Phosphorus, Potassium, H Vitamin A, B6, E, Calcium, Iron

Kitchen Note: Soup doesn’t always have to be hot. (Think gazpacho.) This chilled soup is easy to make and is a light and flavorful choice when the weather’s warm. This recipe is easily doubled, tripled, or even quadrupled, depending on your number of guests.

Just keep in mind: Depending on the size of your blender, you may need to purée the soup in batches. © BLM PHOTOGRAPHY

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8/13/18 1:23 PM

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

Nourish Kids is Fun!

BY BEA JAMES, DIRECTOR OF NOURISH

What if I told you there is a very easy solution to getting your kids to eat well? What if all you have to do to get your kids to fall in love with nutritious food is to let them have fun with food? For most kids, having fun and spending time as a family is all it takes to get them to participate in family meals and eat what is being served. So how do you make eating fun? Here are some simple ways to get kids excited about eating healthy.

1 Keep it simple with real food.

Healthy foods don’t have to be elaborate. Introducing your kids at a young age to foods in their natural state is one of the easiest ways to cultivate a healthy eater for life. My son was first introduced to avocado and bananas, and today they still rank as some of his favorites. Fresh fruits and vegetables come in all shapes and colors. Have your child pick out a rainbow of fruits and veggies from our produce department to try at home.

2 Serve dinner for breakfast. Really!

Meat loaf and salad for breakfast? Why not! If it was a healthy meal for dinner, it’s still a healthy meal for breakfast. Morning toast easily becomes a meat loaf sandwich with a handful of greens, all of which is a great protein- and fiber-rich breakfast that balances blood sugars and energy. Flipping the meals around also adds a little unconventional creativity and helps kids open their minds to eating what is best and not what is scripted. It also makes for a quick grab-and-go breakfast since it’s already prepared.

3 Let your kids pick out their own snacks.

When people feel a part of something, they tend to be more committed and invested in it. So let your kids pick out their own snacks. Our monthly Nourish magazine has our L’il Bee located on items that are kid-approved and kidfriendly. Have your kids sit down with our Nourish magazine, find Li’l Bee and circle foods they want for snacking.

Bring that magazine to the store and let them help you find 16

the items they circled. Many of our stores even have small, kid-sized shopping carts.

4 Get kids cooking.

If kids can make it they will most likely eat it. Once a week have your kids help plan and prepare a meal. Kids of all ages can participate. Preschoolers and above can stir together ingredients, toss salads or rub olive oil onto vegetables before roasting. Even small children can sit in their highchair and mix things in a bowl or play with safe kitchen tools. Another fun idea is to have family-style meals so kids can serve themselves instead of getting a prepared plate placed in front of them.

To learn more about Nourish Kids, chat with your store’s FoodE Expert or check out our Nourish magazine. Additionally, visit any Lunds & Byerlys store on September 15 from 12–4 p.m. for our Nourish Kids event where we’ll have kid-friendly games and prizes and delicious samples and recipes.

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8/13/18 4:12 PM

Kefir Herbed Ranch Dressing with Rainbow Veggies This easy dressing is great on salads, or served as a dip with an assortment of rainbow veggies.

INGREDIENTS:

Nourish Double Chocolate Chip Cookies INGREDIENTS:

25 min prep time

1 cup organic quick rolled oats 7–9 min baking time O cup Bob’s Red Mill Almond Flour 1 tsp baking soda 26 cookies N cup unsweetened cocoa powder N tsp sea salt 1 L&B Large Organic Egg L cup organic maple syrup 1 tsp pure vanilla extract K cup raw virgin coconut oil, lightly heated just to melt 1N cup organic bittersweet chocolate chips

20 min prep time serves

8 – 10

2 Tbsp per serving

1 cup Organic Lowfat Milk Plain Lifeway Kefir N cup Spectrum Canola Mayonnaise 1 clove garlic, minced K t sp onion powder N tsp ground black pepper N tsp L&B Sea Salt 1 tsp lemon juice 2 Tbsp parsley, finely chopped 1 Tbsp chives, finely chopped

TO PREPARE: In a small mixing bowl whisk together all ingredients until smooth. Transfer to a serving container and store covered for up to one week. Serve with a rainbow of veggies!

TO PREPARE: 1. Heat oven to 350° F. 2. Put quick rolled oats into a food processor or blender and process until they have the consistency of flour/meal.

3. Combine next four dry ingredients in a large bowl.

4. Whisk the egg in a smaller bowl. Add the maple syrup, vanilla extract, and melted coconut oil.

5. Mix wet ingredients into dry. Add chocolate chips.

6. Using a tablespoon, drop a slightly rounded spoonful of dough onto greased pan and press down a bit to form into a nice shape.

Repeat until all dough is used.

7. Bake for 7–9 minutes, do not over bake.

8. Cool completely, store in an airtight container.

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[ quick tips ]

BY JANE EKLUND

focus on eye health supplements to keep your vision sharp

We use our sense of sight when we drive, when we crack open a paperback, when we analyze an Excel chart, when we cast a knowing glance at a loved one.

For most of us, vision is critical in navigating and interacting with the world. So whether our eyesight is sharp or starting to decline with age or as a result of a health condition, it makes sense to do what we can to preserve and promote our visual acuity.

A number of supplements can help keep your vision fine-tuned.

• Omega-3 fatty acids: Omega 3s combat inflammation that’s associated with some eye conditions. The National Eye Institute is conducting a study to investigate the benefits of treating dry eye with omega 3s, and the University of Maryland Medical Center includes omega 3s in its alternative therapy suggestions for boosting nutrition in glaucoma patients.

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2018

8/10/18 8:25 AM

• Vitamins C and E: Antioxidant vitamins C and E can be helpful in treating cataracts.

Studies have found that C, E, or a combination of the two led to reduced risks for certain types of cataracts, a decrease in the progression of cataracts, and lower incidence of cataract surgery. Some of the research was done on people who had been taking the vitamins for more than 10 years. C and E are also recommended as part of a multivitamin/mineral supplement to treat age-related macular degeneration (AMD).

• Beta carotene: This antioxidant provides the red, orange, and yellow plant pigments that help supply half of the vitamin A in Americans’ diets. It helps prevent cataracts and AMD, and is also prescribed to malnourished pregnant women to prevent night blindness.

• Lutein and zeaxanthin: Two other carotenoids, lutein and zeaxanthin, provide antioxidant support for preventing cataracts.

Researchers doing a five-year follow-up with participants in an eye study found that those who took the most lutein and zeaxanthin were at a significantly lower risk for developing new cataracts compared to those with low intakes.

• Zinc: This mineral is a recommended nutrient for vision care. It’s used to treat macular degeneration, night blindness, and cataracts.

• Multivitamin/mineral: A good strategy for eye health supplementation is to approach it from all angles through a multi. The National Eye Institute’s Age-Related Eye Disease Study (AREDS) found that some patients with AMD benefited from a high-dose combo of vitamins C and E, beta carotene, and zinc. A follow-up study added lutein, zeaxanthin, and omega-3 fatty acids to the mix.

A cataract study by researchers from the Harvard Medical School and Boston’s Brigham and Women’s Hospital found that men who took multivitamin supplements over the course of five years had a reduced chance of developing new cataracts.

For people interested in a multi for vision health, WebMD recommends looking for one that contains vitamins C and E, beta carotene, zinc, zeaxanthin, selenium, lutein, calcium, thiamine, folic acid, and omega 3s. As always, talk with your healthcare provider before starting a new supplement routine. ● SELECTED SOURCES “Beta-Carotene”; “Zinc,” MedLine Plus, https://MedLinePlus.gov • “Glaucoma,” University of Maryland Medical Center, www.umm.edu • “NEI-Funded Research Points to Novel Therapies for Dry Eye,” National Eye Institute, www.NEI.NIH.gov, 6/29/17 • “Nutrition and Cataracts,” American Optometric Association, www.aoa.org • “Research Indicates Multivitamins May Reduce Risk of Cataracts in Men,” 2/21/14; “Study Finds an Improved AMD Supplement Formula,” American Academy of Ophthalmology, www.aao.org, 9/15/13 • “Supplements for Vision and Healthy Eyes,” WebMD, www.webmd.com

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[ eco friendly ]

tips to reduce food waste save money, save the planet Food is wasted in many ways, such as buying too much, making too much, and letting fresh food go bad.

By reducing food waste, we save money, reduce methane emissions coming from rotting food in landfills, and conserve resources that go into food production.

What You Can Do 1. Shop in your home before you head to the grocery store!

Check inside your refrigerator and pantry and see if you can eat more of the food you already have.

2. Research how to store different types of fruits and veggies so they stay fresher longer. For example, bananas and tomatoes emit natural gases that make nearby produce ripen faster.

Store these items separately.

3. Plan your weekly meals and make a list of exactly what you need at the store.

4. Freeze extra food, such as bread, sliced fruit, or meats, to extend shelf life.

5. Compost leftover fruit and vegetable waste.

6. Donate extra canned goods to a food pantry or food drive.

Learn the Labels According to the United States Department of Agriculture, different food product labels help shoppers determine quality.

• “Best if Used By/Before” indicates when a product will be of best flavor or quality. It is not a purchase or safety date.

• “Sell-By” date tells the store how long to display the product for sale.

• “Use-By” date is the last date recommended for the use of the product while at peak quality. ● SELECTED SOURCES “Food Product Dating,” United States Department of Agriculture, www.fsis.usda.gov • “Reducing Wasted Food at Home,” US Environmental Protection Agency, www.epa.gov • “Tips to Reduce Food Waste,” US Food and Drug Administration, www.fda.gov, 11/28/16

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2018

8/6/18 2:13 PM

BY TASTE FOR LIFE STAFF

Eating “right” is a complicated task, especially when we’re bombarded every day with messages about new diets, new supplements, and newly hot nutrients that might (or might not) be the key ingredients we’re missing. The truth is that a balanced diet, plenty of exercise, and an otherwise healthy lifestyle is the best way to ensure a long, hearty life.

Our annual adult nutrition chart (pages 22–23) covers all of the nutritional bases, listing the major vitamins and minerals, what they do, how much of each one we need, and where to get them (hint: mostly from foods).

The at-a-glance format makes it easy to see where your diet is clicking, and where it might need some tuning up.

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FAT–SOLUBLE VITAMINS (Remain in the body.)

WATER–SOLUBLE VITAMINS

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Fights cancer and free radicals.

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

ACTION

Leafy, green vegetables, green tea, alfalfa.

Brown rice, dairy, egg yolks, legumes, soy.

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

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

Whole wheat, eggs, legumes, peas.

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

Enhances brain function and energy.

Aids healthy circulation and nerves; lowers cholesterol.

Fights stress; enhances stamina.

B3 (niacin) B5 (pantothenic acid) B6

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

Promotes healthy hair, nails, and skin.

B12 BIOTIN

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

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

FOLIC ACID OR FOLATE (B9)

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

Essential for energy and immune support.

B2 (riboflavin)

B1 (thiamine)

K

(d-alpha tocopherol and vitamin E succinate)

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

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

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

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

E

Protects against eye disorders, particularly macular degeneration.

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

Antioxidant necessary for eye health.

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

Salmon, lobster, shrimp.

D

LYCOPENE ZEAXANTHIN

LUTEIN

RDA (Recommended Dietary Allowances and Adequate Intakes)

30 micrograms

2.4 micrograms

1.3 mg; 1.5 mg for women 51 and older; 1.7 mg for men 51 and older 400 micrograms; 600 micrograms during pregnancy

90 micrograms for women; 120 micrograms for men 1.1 mg for women; 1.2 mg for men 1.1 mg for women; 1.3 mg for men 14 mg for women; 16 mg for men 5 mg

15 milligrams (mg)

15 micrograms; 20 micrograms for ages 71 and older

Not established Not established

Not established

Not established

Not established

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

900 micrograms for men

FOOD SOURCES

Green, yellow, and orange fruits/ vegetables.

Green fruits/vegetables, especially leafy greens.

Tomatoes cooked in oil, watermelon.

Yellow corn, mangoes, oranges, egg yolks.

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

BETA CAROTENE Aids in cancer prevention.

ASTAXANTHIN

below are converted into vitamin A in the body.

A T he five carotenoids

VITAMINS & MINERALS

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Berries, citrus fruits, leafy greens.

Antioxidant for immune, eye, and skin health.

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

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

Helps glucose metabolism; enhances energy.

Helps build blood cells, bone, and collagen.

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

Balances calcium; needed for bone and cardiovascular health.

Needed for fat and protein metabolism and energy production.

Activates enzymes; promotes cell function.

Protects against high blood pressure.

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

Necessary for healthy bones and teeth; improves insulin Dill, fish, meat, olives, some use. vegetable oils, whole grains.

Important in immune and reproductive health.

C (ascorbic acid) BORON CALCIUM CHROMIUM COPPER IRON MAGNESIUM MANGANESE MOLYBDENUM POTASSIUM SELENIUM SILICON VANADIUM ZINC

75 mg for women; 90 mg for men Not established

425 mg for women; 550 mg for men

Eggs, legumes, seafood, whole grains.

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

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

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

Fruits, dairy, fish, whole grains.

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

8 mg for women; 11 mg for men

Not established

Not established

55 micrograms

4.7 grams

45 micrograms

1.8 mg for women; 2.3 mg for men

Dairy, fish, leafy greens, meat, 320 mg for women; molasses, seafood, seeds, soybeans. 420 mg for men

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

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

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

8 mg for men

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

Egg yolks, legumes, meat, whole grains.

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

Not strictly water soluble.

CHOLINE

rice bran.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by healthcare professionals or product manufacturers.

SELECTED SOURCES “Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Vitamins,” Food and Nutrition Board, Institute of Medicine, National Academies, www.NationalAcademies.org/hmd, 2017 • An Evidence-Based Approach to Vitamins and Minerals: Health Benefits and Intake Recommendations by Jane Higdon and Victoria J. Drake ($69.95, Thieme, 2012) • “Micronutrient Information Center,” Linus Pauling Institute, http://lpi.oregonstate.edu, 2015 • “Nutrient Recommendations,” National Institutes of Health, http://ods.od.nih.gov, 2015

IMPORTANT MINERALS (Remain in the body.)

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8/7/18 2:34 PM

Made Good Granola and Granola Minis Made Good Granola and Granola Minis are organic, gluten-free, 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-me-up at school or on the go.

Granola Minis

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SEPTEMBER 2018

25

8/7/18 2:34 PM

[ let’s get cooking ]

BY LISA FABIAN

one pan? no problem!

Is it possible to make a tasty and nourishing meal with just one pan?

Indeed, it is! Best of all, cleanup’s a breeze. Easy to assemble, one-pan meals are the go-to technique for busy nights.

Here are some tips for getting the most out of cooking with sheet pans.

• The recommended size for a rimmed sheet pan is 13x18 inches. Don’t substitute a smaller size. When ingredients are crowded onto a smaller pan, they don’t brown as well.

• If you’re preparing a meal for a family of six or more, use a 14x20-inch rimmed baking sheet. You can also substitute two 9x13-inch baking sheets.

Technically, you’re using two sheet pans, but the extra room keeps food from steaming when it should be roasting.

• To achieve optimal browning, look for pans made of heavyduty uncoated aluminized steel or natural aluminum. Even though they’re not nonstick, they’ll develop a seasoned coating the more they’re used.

Pans with a 1-inch raised lip are best for containing ingredients.

• For speedy cleanup, line a sheet pan with parchment paper. Bake food on the paper. When the meal’s done, discard the paper to reveal a cleaner pan in need of less scrubbing.

• If your sheet pan is lined, skip oiling it.

• Consider seasoning ingredients separately. Season the vegetables with spices, but toss the protein in a separate sauce.

• Pair ingredients that have similar cooking times. If the vegetables cook faster than the protein, they could end up burning. Tender veggies such as asparagus and squash pair better with delicate proteins like fish. Hearty items like carrots and potatoes require a longer cooking time and are best roasted alongside dense proteins, such as cuts of bone-in chicken.

• Add ingredients to the pan in stages. Items that take longer go in the oven first (think root vegetables). Roast until they’re

almost done, and then slide a quick-cooking protein (fish, thinly sliced chicken breast) on top of the veggies. If the protein cooks more quickly than anticipated, remove it from the oven and set it aside until all the ingredients are done.

• Keep items that need to be flipped frequently on a separate side of the pan away from something that should not be turned often, such as fish.

• If you’re cooking something that needs to be crispy, or an item that’s breaded, place it on a cooling rack fitted atop your sheet pan for the most air flow.

• If the food needs additional browning, turn your oven broiler on at the end of the roasting time. Broil until the desired level of crispiness is achieved. Be sure to watch the oven closely so the food won’t burn. Never place a sheet pan lined with parchment paper under the broiler, as the paper could catch fire.

SELECTED SOURCES “4 Tips for Using a Sheet Pan to Make Quick & Easy Dinners” by Molly Gilbert, www.TheKitchn.com, 4/27/15 • 10 Tips for Better SheetPan Dinners” by Anna Stockwell, www.BonAppetit.com, 3/18 • Eat at Home Tonight by Tiffany King ($22, WaterBrook, 2018)

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2018

7/27/18 9:59 AM

© ALEXANDRA GRABLEWSKI

40 min

One-Sheet Asian Salmon, Snap Peas, and Potatoes From Eat at Home Tonight by Tiffany King ($22, WaterBrook, 2018)

1 to 3 Tbsp olive oil, divided

3 large potatoes, peeled and chopped into 1-inch pieces

Kosher salt and black pepper

N c low-sodium soy sauce

1 garlic clove, crushed

K tsp sesame oil 12 oz fresh or frozen sugar snap peas 6 salmon fillets

1. Preheat oven to 400°. Grease a large baking sheet with several teaspoons of the olive oil.

prep time serves 6

2. In a large bowl, drizzle 1 tablespoon or more of the olive oil over the potatoes. Season with salt and pepper and toss to coat potatoes with oil.

Spread potatoes over one end of prepared baking sheet and roast for 10 minutes.

3. Meanwhile, in a small bowl, stir together soy sauce, garlic, and sesame oil and season with pepper.

4. In the same bowl you used for the potatoes, drizzle snap peas with remaining olive oil and season with salt and N teaspoon pepper.

5. Pull baking sheet from oven and place salmon fillets on pan. Pour soy sauce mixture over salmon. Add snap peas to pan as well. Bake for 15 to 20 minutes, until salmon flakes easily with a fork and potatoes are tender.

Per serving: 960 Calories, 86 g Protein, 24 g Carbohydrates, 4 g Fiber, 56 g Total fat (12 g sat), 722 mg Sodium, HHHHH Vitamin B1 (thiamine), B3 (niacin), B6, B12, C, E, Phosphorus, Potassium, HHHH Vitamin B2 (riboflavin), HHH Magnesium, HH Vitamin K, Iron, H Zinc

Kitchen Note: You’ve got options with this meal. Sheet pan dinners make it so simple to substitute ingredients. Just about anything works on a sheet pan, so let your imagination and the contents of your refrigerator be your guide. White potatoes are used here; sweet potatoes also pair really well with salmon. Small vegetables like green beans and snap peas can be added to the pan while still frozen. They thaw and roast quickly, making them convenient for easy dinners. Snap peas add a touch of green to the dish, but feel free to use green beans or Brussels sprouts or broccoli. It’s your dinner—make it your own!

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[ healthy family ]

BY JANE EKLUND

plant-based milks great alternatives to cow’s milk Does someone in your family have allergies or sensitivities to cow’s milk? They’re not alone.

About 3 percent of kids under age 3 are allergic to cow’s milk, and about 75 percent of the global population can’t digest lactose, the sugar found in milk. The good news is that there are many nondairy options available.

Consider some of these popular vegan products. Fortified versions of plant-based milks offer the best nutritional profile.

PLANT

NUTRITION PER 8-OUNCE GLASS

NOTE

Soy Milk: Unsweetened, plain

91 calories; 7 grams (g) protein; 4.5 g fat; 30 percent recommended daily calcium intake. Good source of iron and vitamin B12.

Because it contains all nine essential amino acids, soy is considered a complete protein.

Almond Milk: Unsweetened, plain

30 to 50 calories; up to 1 g protein; 2 to 2.5 g fat; 30 to 45 percent recommended daily calcium intake.

Natural source of vitamin E. People with nut allergies should avoid all nut milks.

Cashew Milk: Unsweetened

25 to 50 calories; 2 to 4 g fat; 0 to 1 g protein.

Because cashew milk is a low-carb, low-sugar option, it’s a good choice for those monitoring their carb intake, such as people with diabetes.

Coconut Milk: Unsweetened, or original

40 to 60 calories; 0 g protein; 4.5 to 5 g fat; 30 to 45 percent recommended daily calcium intake.

High in saturated fats, but also contains lauric acid, which has antiviral and antibacterial properties.

Flax Milk

50 calories; 0 g protein; 2.5 g fat; 30 percent recommended daily calcium intake.

High in omega-3 essential fatty acids.

Hemp Milk

70 to 140 calories; 2 to 3 g protein; 5 to 7 g fat; 30 to 50 percent recommended daily calcium intake.

Rich in omega 3s and omega 6s. Offers a complete source of protein, with all of the essential amino acids.

130 calories; 4 g protein; 2.5 g fat; 35 percent recommended daily calcium intake.

Oat milk is high in fiber, which may help people lower their cholesterol levels.

90 to 130 calories; 1 g protein; 2 to 2.5 g fat; 30 percent recommended daily calcium intake.

Among the least likely beverages to cause allergic reactions, but it may contain inorganic arsenic (found naturally in the environment)—so limit consumption to ½ cup a day and don’t give regularly to kids under 5. ●

Oat Milk Rice Milk: Unsweetened

SELECTED SOURCES “The 9 Best Non-Dairy Substitutes for Milk” by Daisy Coyle, www.Healthline.com, 1/17/18 • “Choosing the Right Milk for You,” www.ConsumerReports.org, 8/14 • “Got Alt-Milk? How Plant-Based Alternatives Compare” by Lisa Drayer, www.CNN.com, 5/31/18 • “Top 10 Alternatives to Cow’s Milk” by Ruth Styles, www.theEcologist.com, 4/13/11 • “Which Milk Is Right for You?” by Kerry Torrens, www.BBCGoodFood.com, 3/25/15

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2018

8/6/18 2:30 PM

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7/19/18 1:08 PM

[ money saver ]

BY DAVE CLARKE

5 money-saving tips to eating organic

The average American household spends about $1,500 a year on food they end up throwing away.

If you play your cards right, you can buy organic food, reduce food waste, and still save money!

Here are five tips to get you started.

1. Consider buying generic organic foods instead of well-known brand names.

2. Check company websites for coupons and promotions. Or enter the name of an organic brand you like into a search engine along with the word “coupons” and access deals.

Join the social media pages of your favorite brands—you’ll get coupons and special promotions.

3. Buy seasonal organic produce; it’s cheaper when it’s in season. If you have extra veggies you can’t eat in time, blanch and then freeze them.

4. If an organic fruit or vegetable is out of season, buy it frozen.

The freezing process occurs immediately after harvest, so nutrient levels stay high.

5. Americans waste 150,000 tons of food a day. That’s about a pound of food waste a day per person— much of it due to discarded fruits and veggies. Here are some food storage ideas: Store leeks and asparagus by cutting off ends and placing stalks upright in a large glass with an inch or so of water.

Refrigerate all citrus fruit. Wilted greens can often be revived with a five-minute soak in ice water. Learn more about how to keep produce fresh at www.SavetheFood.com. ●

SELECTED SOURCES “10 Ways to Save Money on Organic Groceries” by Elisabeth Leamy, www.WashingtonPost.com, 8/7/17 • “About the Buzz: Frozen and Canned Fruits and Vegetables vs. Fresh,” www.FruitsandVeggiesMoreMatters.org • “Americans Waste 150,000 Tons of Food Each Day—Equal to a Pound Per Person” by Oliver Milman, www.TheGuardian.com, 4/18/18 • “Relationship Between Food Waste, Diet Quality, and Environmental Sustainability”

by Z. Conrad et al., PLOS One, 4/18/18 • “US Families Waste $1,500 a Year Throwing Out Food . . .” by Kathleen Elkins, www.CNBC.com, 1/29/18

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2018

8/10/18 8:41 AM

HUGE DEALS Enjoy our Buyers’ Best Deals!

Siggi’s Icelandic Style Skyr Yogurt Thick, creamy, and rich in protein, skyr is the traditional yogurt of Iceland.

Siggi’s yogurts have only 9–11g of sugar and are sweetened with fruit and all-natural sweeteners like agave or cane sugar.

Yogi Teas

Yogi teas are created with purpose and blended to enhance the health of mind, body and spirit, while enlivening your senses with delightful flavors.

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Beanitos Bean Chips

Beanitos Bean Chips are made with simple non-GMO ingredients, including black beans and whole grain rice. These healthy chips are corn free, gluten, wheat, and soy free, low glycemic and high in fiber.

Tasty Bite Rice Pouches

Tasty Bite rice is more than just rice. The grains are organic, the textures are smooth, and the flavors are bold. They’re perfect companions for any entrée.

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SEPTEMBER 2018

31

8/7/18 2:35 PM

L&B Peanut & Almond Butter Lunds & Byerlys brings you great tasting nut butters with minimal processing, but all of the flavor you want! L&B Creamy Peanut Butter is made with only dry-roasted peanuts grown in the Southwestern United States and a touch of salt. L&B Creamy Almond Butter is made with only dry-roasted, unblanched California almonds. Both offer a great source of protein and hearthealthy monounsaturated fat and are made without any palm oil or unnecessary additives or stabilizers. Oil separation is natural and can be easily stirred back in to retain the creamy consistency.

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