Festival September 2019 by TasteforLife

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Edition of Taste for Life ®

September 2019

Greek

avocado

toast

Meals That Heal Organic v. Natural Roast Those Veggies!

SEE PAGE 9

See pages 16, 17 and the back cover for this month’s featured items!

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[ healthy pick ] Fruit

pineapple A tropical fruit, pineapple is believed to have originated in Brazil and Paraguay. It was dubbed “pineapple” soon after the first Europeans were introduced to the fruit, which looked to them like a pine cone but whose sweet yellow flesh reminded them of apples. Long a symbol of hospitality, pineapples themselves play host to many nutrients. Though they are mostly water, pineapples contain high levels of vitamin C, which can reduce joint and muscle inflammation and boost immunity. They also contain the enzyme bromelain, which helps to break down proteins and improve digestion. Available in solid, dried, and juice forms, pineapple is delicious all on its own, added to yogurt, or blended into smoothies. You can tell a pineapple is ripe by the sweet smell of its base, regardless of how green the crown is. ● SELECTED SOURCES “17 nutritional benefits of pineapples” by John Staughton, www.OrganicFacts.net • “Everything you need to know about pineapple” by Megan Ware, www.MedicalNewsToday.com, 7/26/18 • The Food Encyclopedia by Jacques L. Rolland et al. ($49.95, Robert Rose Inc., 2006)

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[ covering health ] [ recipe finder ] 5 Peanut Butter Crunch Balls 13 Greek Avocado Toast Quinoa Tabbouleh 14 Pistachio Pesto Chicken Breast Pistachio Pesto 15 Greek Spaghetti Squash Toss 27 Roasted Cauliflower Steak with Agrodolce, Golden Raisins, and Pine Nuts

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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); ©2019 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.

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A NOTE ON RECIPES

Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: HHHHH Extraordinary (50 percent or better), HHHH Top source, HHH Excellent source, HH Good source, H Fair source

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[ market gourmet ] Energy bites

Peanut Butter Crunch Balls From Vegan Treats by Emma Hollingsworth ($19.99, Kyle Books, 2019)

1 c peanut butter

K tsp Himalayan pink salt or sea salt

2 c pitted Medjool dates

1 c raw blanched peanuts, toasted*

N c cacao nibs**

1. Process peanut butter, salt, and dates in a food processor for 1 minute, or until they form a sticky paste. 2. Add toasted peanuts and pulse for 30 seconds to 1 minute, depending on how chunky you want them to be. Add cacao nibs and pulse for 10 seconds more.

3. Roll mixture into about 15 balls and store in an airtight container in the fridge for up to 2 weeks or freeze for up to 2 months.

30 min

prep time makes about 15 balls

Per serving (1 ball): 245 Calories, 7 g Protein, 29 g Carbohydrates, 4 g Fiber, 14 g Total fat (3 g sat), 68 mg Sodium, HH Vitamin B3 (niacin), H Vitamin B6, E, Folate, Magnesium, Phosphorus

*To toast peanuts, preheat oven to 350°. Spread peanuts evenly on a baking sheet. Roast for about 15 minutes, or until golden, removing sheet every 5 minutes or so to stir them around. Let them cool for about 10 minutes. **If you can’t find cacao nibs, just omit them.

Kitchen Note: Peanut butter is packed with protein, good fats, and fiber. It gives you a slow and steady release of energy and also fills you up. S E P T E M B E R 2 0 1 9 5

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[ health front ]

NEWS THAT’S GOOD FOR YOU

yogurt improves insulin resistance Can yogurt help fight insulin resistance? A study published in the American Journal of Clinical Nutrition suggests that it can. Researchers selected 100 obese women between the ages of 36 and 66 with both nonalcoholic fatty liver disease and metabolic syndrome. They were randomly assigned to consume either conventional yogurt or milk daily. After 24 weeks, the group that consumed yogurt showed better insulin resistance and a decrease in liver fat compared to the milk consumers. The researchers believe that the yogurt had such a positive effect because of its metabolism-boosting, inflammation-reducing, and oxidative stress-diminishing properties. The yogurt was also reported to greatly improve the microbiota composition of the gut. Yet another reason to indulge in yogurt!

plants v. diabetes

SOURCE “Yogurt improves insulin resistance and liver fat in obese women with nonalcoholic fatty liver disease and metabolic syndrome . . .” by Y. Chen et al., Am J Clin Nutr, 5/28/19

People who adhered to a healthful plant-based diet consisting mainly of fruits, vegetables, whole grains, nuts, and legumes were 23 percent less likely to develop Type 2 diabetes in an analysis of studies from Harvard T.H. Chan School of Public Health. Both a greater adherence to a plant-based diet and an emphasis on healthful choices within those plant-based selections lowered the risk of diabetes. The researchers believe that the effectiveness of a healthful plant-based diet is due to plant-based foods’ ability to improve insulin sensitivity and blood pressure, reduce weight gain, and alleviate systemic inflammation. All are contributing factors in diabetes risk. SOURCE “Following a healthy plant-based diet may lower type 2 diabetes risk,” JAMA Internal Medicine, 7/22/19

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blueberries for the heart

Blueberries could be an answer to metabolic syndrome. A new study from the University of East Anglia found that adults who consumed the equivalent of one cup of fresh blueberries daily showed clinically relevant changes in measures of heart health. Metabolic syndrome, a collection of risk factors for heart disease including high blood pressure, increased abdominal obesity, and high triglyceride levels, is a challenge that impacts more than a third of the US population. Lead researcher Aedin Cassidy, PhD, said the findings “add weight to the evidence that a dietary intervention with a realistic serving of blueberries may be an effective strategy to decrease important risk factors for heart disease.” SELECTED SOURCES “Blueberries improve biomarkers of cardiometabolic function in participants with metabolic syndrome . . .” by P.J. Curtis et al., Am J Clin Nutr, 5/28/19 • “New research examines blueberries’ effect on cardiometabolic health in adults with metabolic syndrome,” www.multivu.com, 5/29/19

the importance of breakfast

Teens who skip breakfast are more likely to become obese, according to a new study. The researchers cautioned that kids are likely to replace a more healthy homemade meal including dairy products, whole-grain cereal, and fruit with fast food. This common habit correlated directly with an increased waist circumference and body mass index. Sleep and lifestyle were also considered, but skipping breakfast proved more impactful, regardless of hours slept and physical activity levels.

SOURCE “Adolescents who skip breakfast may develop obesity,” São Paulo Research Foundation, 7/22/19

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[ health front ]

NEWS THAT’S GOOD FOR YOU

consistency is key to weight loss

Adults who successfully maintained weight loss tended to exercise at the same time each day. They also engaged in more total exercise per week than those who were inconsistent with their workout schedule. Most participants in the study had a regular time for their workouts, and more than half chose to exercise in the morning. But it was consistency, rather than the time of day, that led to better weight maintenance. SELECTED SOURCES “Relationship of consistency in timing of exercise performance and exercise levels among successful weight loss maintainers” by L.M. Schumacher et al., Obesity, 7/3/19 • “Timing of exercise may be key to successful weight loss,” www.EurekAlert.org, 7/3/19

exercise makes cartilage stronger

No surprises here: Exercise is good for you! A new study from London shows that exercise helps to prevent the degradation of cartilage that’s caused by osteoarthritis. During exercise, movement causes the cartilage in joints to be compressed. This mechanical stimulation activates a protein that triggers changes in cellular structures to help reduce inflammation. “We have known for some time that healthy exercise is good for you— now we know the process through which exercise prevents cartilage degradation,” said lead study author Su Fu. SELECTED SOURCES “Exercise helps prevent cartilage damage caused by arthritis,” Queen Mary University of London, 3/27/19 • “Mechanical loading inhibits cartilage inflammatory signaling . . .” by S. Fu et al., Osteoarthritis and Cartilage, 3/27/19

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.com

ideas to create healthy habits

Looking for a flavorful, umami-packed snack that’s perfect for meat-eaters and vegetarians? Savory Wild™ has a line of portabella mushroom jerky that will blow your taste buds away! Naturally savory, delicious and meaty portabellas are paired with Savory Wild’s bold flavors — a combination that will have you coming back for more. Each bag is packed with carefully grown, hand-picked mushrooms that are marinated and then dried to perfection. Try the Sweet Balsamic & Golden Fig, Roasted Garlic & Black Pepper, and Sesame, Ginger & Korean Chili flavors today! Festival’s Mealtime Mentors™ are registered dietitians and offer recipes and resources for a healthier you! Visit www. FestFoods.com/Meals to explore recipes and filter based on diet, cooking method, facebook.com/festfoods course and more. facebook.com/festfoods

facebook.com/festfoods

twitter.com/festfoods

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From left to right: Jenni Dreyer, MS, RDN, CD, Casey Crevier, RDN, CD and Lauren Tulig, RDN, CD

facebook.com/festfoods SAVORY WILD facebook.com/festfoods twitter.com/festfoods PORTABELLA JERKY

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2 oz • assorted varieties

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youtube.com/skogensfestivalfoods SEPTEMBER 2019

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8/12/19 10:28 AM

[ healing herbs ]

BY EMILY MESSER

get to know the aloe plant one of natureâ&#x20AC;&#x2122;s natural healers

The aloe plant is a semitropical succulent of which there are over 250 species, most of them native to Africa. The use of the aloe vera species of this plant, sometimes commonly known as lily of the desert, stretches back to biblical times and has benefited many civilizations with its healing properties.

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There are two aloe substances used in products today: the clear gel from the inside of the leaf and the yellow latex, which is harvested from the plant’s skin. The gel is applied topically while the latex can be ingested.

Skin Care

Aloe gel is the best remedy for skin abrasions and, due to its ability to stimulate collagen production, an anti-aging weapon. You can apply the raw gel directly from the leaf, and you can also buy and drink the juice to benefit the skin from the inside. The topical application of aloe helps to treat stings, rashes, psoriasis, and sunburn, and is very effective against mild and moderate acne when combined with tretinoin. This is due to compounds that suppress inflammation, relieve pain, fight bacteria, and speed healing. Though it works best on surface blemishes and is less effective on cystic or deeper acne, the enzymes in aloe gel serve as an exfoliant, making skin smoother. Just don’t overdo it. Although aloe vera can moisturize, when used in excess, its exfoliating action can over dry or trigger extreme oil production depending on your skin type.

Hair Care

When aloe vera gel is applied directly to the scalp and hair, it can help treat and prevent hair loss. Anti-inflammatory aloe contains an enzyme that stimulates hair growth. Used regularly in a shampoo, it will contribute to strong hair while improving blood circulation to the scalp.

Improves Digestion

Aloe vera can help your body absorb more nutrients from food, particularly vitamins C and B12. Aloe vera latex helps soften stools and has laxative effects. Its juice can help nausea and soothe acid reflux while its polysaccharides can battle ulcers.

Pain Relief

Aloe vera has long been used to treat wounds, from burns to bullet holes. It’s an excellent wound dressing because it can draw the flow of blood to a wound to seal it. It’s also been used to treat third-degree burns. Aloe vera juice, when consumed, can also relieve joint and muscle pain. Its anti-inflammatory properties counteract pain and swelling in arthritic joints and also work well on aching muscles. Aloe extract has been shown to have a stimulating effect on the uterus, making it a beneficial drink during painful menstruation. Note: aloe vera should not be taken internally during pregnancy or lactation. ● SELECTED SOURCES “Aloe vera” By National Center for Complementary and Integrative Health, www.nccih.nih.gov, 9/16 • “Aloe vera: A short review” by A. Surjushe et al., Indian Journal of Dermatology • “Improvement of insulin secretion and pancreatic β-cell function in streptozotocin-induced diabetic rats treated with aloe vera extract” by A. Noor et al., Pharmacognosy Research, www.phcogres.com, 12/17 • “Using aloe vera has multiple benefits” By Jeannette Sanchez, Baylor College of Medicine News, www.bcm.edu, 3/21/18

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BY EVA MILOTTE

the Mediterranean diet HEART-HEALTHY RECIPES

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Based on the traditional cuisines of the countries bordering the Mediterranean Sea, the Mediterranean diet is recommended by the World Health Organization and the Dietary Guidelines for Americans as a way to promote health and prevent chronic disease. Studies show the Mediterranean diet is linked with reduced risk factors for cardiovascular disease. Offering the flavors and cooking techniques found in the Mediterranean region, this eating plan emphasizes eating fruits, vegetables, whole grains, and healthy fats every day. Fish, poultry, eggs, and beans are consumed a few times a week. Dairy products are eaten moderately, and red meat is limited. Healthy fats are the primary source of added fat, particularly olive oil. Let these recipes be an introduction to this heart-healthy eating plan. SOURCE “Mediterranean diet: A heart-healthy eating plan” by Mayo Clinic staff, www.MayoClinic.org, 2019

From The Greek Vegetarian Cookbook by Heather Thomas ($39.95, Phaidon Press Limited, 2019)

2 ripe avocados

Few dill sprigs, chopped, plus extra for garnish Sea salt and freshly ground black pepper

4 slices crusty bread

N cucumber, diced

8 cherry or baby plum tomatoes, quartered or chopped

8 black olives, pitted and chopped

1 tsp capers, chopped

3 oz feta cheese, crumbled

1 c quinoa

L c extra-virgin olive oil

2 garlic cloves, minced

Salt and freshly ground black pepper

1 cucumber, seeded and diced

1 pint cherry tomatoes, halved

1 yellow bell pepper, chopped

1 c packed parsley, chopped

K c mint leaves, chopped

1. Prepare quinoa according to package directions. Set aside.

2. Whisk lemon juice, oil, garlic, and salt and pepper to taste in a small bowl. 3. Add cucumber, tomatoes, bell pepper, parsley, mint, and lemon dressing to quinoa. Toss gently to combine.

30 min serves 6

1 garlic clove, crushed

Pinch crushed red pepper (chili) flakes

Juice of 1 lemon

prep time

Juice of K lemon

From the TasteforLife test kitchen

Per serving: 241 Calories, 6 g Protein, 25 g Carbohydrates, 4 g Fiber, 14 g Total fat (2 g sat), 206 mg Sodium, HHHHH Vitamin K, HHH Vitamin C, HH Folate, Phosphorus, H Vitamin B1 (thiamine), B2 (riboflavin), B6, E, Iron, Magnesium, Potassium, Zinc

Greek Avocado Toast

Quinoa Tabbouleh

15 min prep time serves 4

Fruity green olive oil, for drizzling

1. Cut avocados in half, remove stones, and scoop out flesh into a bowl. Mash coarsely with lemon juice, garlic, red pepper (chili) flakes, and dill. Season with salt and pepper.

2. Lightly toast bread and spread mashed avocado over it, right up to edges. 3. Mix cucumber, tomatoes, olives, and capers together in a bowl and use to cover avocado toasts. Crumble feta over top and drizzle with oil. Serve immediately. Per serving: 344 Calories, 10 g Protein, 26 g Carbohydrates, 10 g Fiber, 25 g Total fat (6 g sat), 432 mg Sodium, HHH Vitamin B6, HH Vitamin B2 (riboflavin), B3 (niacin), C, E, K, Folate, Phosphorus, H Vitamin B1 (thiamine), B12, Calcium, Iron, Magnesium, Potassium, Zinc

Kitchen Note: This is a Greek twist on the classic avocado toast breakfast with salty feta, tomatoes, olives, lemon juice, and—of course—olive oil. Add lemon juice (or some lime juice, if preferred) to the avocado to prevent it from discoloring. For variations, use mint, cilantro, or parsley instead of dill. Add some diced red or green bell pepper. Dust with paprika or cayenne pepper. Drizzle with hot sauce or sweet chili sauce. S E P T E M B E R 2 0 1 9 13

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continued from page 13

Pistachio Pesto Chicken Breast

Pistachio Pesto

From No Crumbs Left by Teri Turner ($30, Houghton Mifflin Harcourt, 2019)

1 tsp extra-virgin olive oil

1 c shelled raw pistachios

2 bone-in, skin-on chicken breasts

1 c fresh basil leaves

K tsp kosher salt

1 c fresh flat-leaf parsley leaves

N tsp freshly ground black pepper

3 garlic cloves, pressed

4 Tbsp Pistachio Pesto, plus more for serving (recipe follows)

K c extra-virgin olive oil

45 min prep time serves 2

10 min prep time

makes 1½ cups

3 Tbsp fresh lemon juice

1 tsp kosher salt

sheet with parchment paper.

K tsp freshly ground black pepper

2. Generously rub oil over chicken breasts to thoroughly coat them. Sprinkle with salt and pepper. Put chicken breasts on lined baking sheet and roast for 35 minutes. Remove from oven and baste chicken breasts with juices from bottom of pan. Return baking sheet to oven and roast chicken breasts for 5 minutes more, or until skin is bubbling and crispy.

1. In a food processor, pulse pistachios until coarsely chopped. Add basil, parsley, and garlic and pulse until mixed well.

1. Preheat oven to 375°. Line a rimmed baking

3. Remove chicken breasts from oven and top each breast with 2 tablespoons of pesto, spreading it to cover chicken breast.

4. Serve with more pesto on side. Per serving: 433 Calories, 38 g Protein, 3 g Carbohydrates, 1 g Fiber, 29 g Total fat (6 g sat), 490 mg Sodium, HHHHH Vitamin B3 (niacin), B6, HHHH Phosphorus, HH Vitamin B12, H Vitamin B2 (riboflavin), Iron, Magnesium, Zinc

2. With motor running, slowly add oil, about one-third at a time, and process until combined well. Add lemon juice, salt, and pepper and pulse until combined well. 3. Serve immediately or store in an airtight container in the refrigerator for up to 2 weeks. Per serving (serves 6): 283 Calories, 5 g Protein, 8 g Carbohydrates, 3 g Fiber, 27 g Total fat (4 g sat), 142 mg Sodium, HHHHH Vitamin K, HHH Vitamin B6, HH Vitamin C, E, H Vitamin B1 (thiamine), Phosphorus

Kitchen Note: This is a gentler version of pesto than the typical basil pesto. It’s perfect on almost everything—eggs, fish, chicken salad, or a dollop in a soup. Add it to meat loaf or stuff it into a burger.

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Greek Spaghetti Squash Toss From Meals That Heal by Carolyn Williams, PhD, RD ($22.99, Tiller Press, 2019)

1 Tbsp olive oil

1 c thinly sliced red onion

2 garlic cloves, minced

20 min prep time

serves 1 (15 oz) can no-salt added chickpeas, rinsed and drained

2 tsp chopped fresh thyme

1 c cherry tomatoes, halved

6 c cooked spaghetti squash strands*

4 c torn fresh baby spinach leaves

K tsp kosher salt

6 Tbsp crumbled feta cheese

1. Heat a large nonstick skillet over medium heat. Add oil to pan; swirl to coat. 2. Add onion and garlic; sauté for 4 minutes. Add chickpeas, thyme, and tomatoes; cook for 1 minute. Add cooked spaghetti squash, spinach, and salt; toss gently to combine. Cook for 2 minutes or until spinach is just wilted. 3. Divide squash mixture among 4 bowls. Sprinkle each serving with 1K tablespoons of the cheese. Per serving: 569 Calories, 27 g Protein, 85 g Carbohydrates, 17 g Fiber, 16 g Total fat (5 g sat), 565 mg Sodium, HHHHH Vitamin B1 (thiamine), B6, K, Folate, Phosphorus, HHH Vitamin B2 (riboflavin), Iron, Magnesium, Zinc, HH Vitamin B3 (niacin), C, Calcium, Potassium, H Vitamin A, B12, E

*If you don’t have spaghetti squash already cooked, you can quickly prepare it in the microwave: Pierce the whole squash using a knife, making 6 to 8 cuts (about K-inch deep). Place the whole squash in the microwave on its side and cook on HIGH for 4 minutes. Rotate squash and cook on HIGH for an additional 4 to 6 minutes, or until outside of squash gives slightly when touched. Carefully cut squash in half lengthwise, placing the halves cut side up, and cool for 10 minutes. Scrape out and discard the seeds and membranes. Then, scrape the flesh of the squash with a fork into spaghetti-like strands. Discard the skins.

Kitchen Note: Make sure to toss well to coat every strand of this simple skillet dinner. The end result is a quick, veggie-based meal—a nice alternative to salads when you want to fill up on vegetables.

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[ in focus ]

BY EMILY MESSER

organic and natural how to decode the labels

It can be hard to make sense of all the labels, terms, and certifications on food packaging, but this guide can help. Organic According to the US Department of Agriculture (USDA), the term “organic” is used on products (meat, produce, dairy, processed foods, condiments, and beverages) that have been produced using practices that “support the cycling of on-farm resources, promote ecological balance, and conserve biodiversity.” These practices involve the rejection of most synthetic fertilizers and pesticides as well as antibiotics and hormones. In the US, the labeling of products as organic is regulated by the USDA’s National Organic Program to protect the integrity of the term and the USDA Certified Organic Seal. There are four categories of organic certifications: 1. The “100 percent organic” label requires that 100 percent of the product and its ingredients are, in fact, organic. This label will include the name of the certifying agent and will bear the USDA Organic Seal and/or the 100 percent organic claim. 18 S E P T E M B E R

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2. In a product labeled “organic,” 95 percent of a product and its ingredients must meet the USDA standard of organic. No more than 5 percent of the combined total ingredients can contain non-organic material. This material must, however, be sanctioned by the National List of Allowed and Prohibited Substances, so even that 5 percent leeway is still strictly regulated. This label will also include the name of the certifying agent, the USDA Organic Seal, and/or the organic claim. 3. In order to be “made with organic ingredients”, a product must have at least 70 percent certified organic ingredients. The remaining ingredients are not required to be organic but must be produced in the absence of excluded methods or products on the National List. The USDA Organic Seal cannot be used on products “made with organic ingredients,” nor can the final product be represented as organic, but up to three ingredients can be labeled as such. 4. If a product is made of less than 70 percent certified organic content, it is labeled as having “specific organic ingredients” and does not have to be

certified. These products cannot use the USDA Organic Seal, nor can they use the word “organic” on their principal display panel but listing certain ingredients as organic in the ingredients list is permitted.

All Natural Products labeled “all natural” have undergone no certification or verification process, and there is no universal standard or definition for this claim. The Certified Naturally Grown seal, however, follows the same standards as those used for organic products, but the products are not grown on a farm certified organic by the USDA. This is typically due to the cost to farmers of undergoing organic certification. Certified Naturally Grown is an alternative, nongovernmental certification program carried out by other farmers. SELECTED SOURCES “Food labels explained,” www.FarmAid.org • “Understanding the USDA organic label” by the United States Department of Agriculture, www.usda.gov, 7/22/16

2019

8/6/19 9:03 AM

Non-GMO Foods labeled Non-GMO or GE-Free are products that do not contain genetically engineered (GE) or genetically modified organisms (GMO). These labels are regulated by individual companies and organizations; there are no federal regulations concerning GMOs, and so, standards and regulations attached to these claims can vary. A seal you can trust, however, is the Non-GMO Project Verified label. The Non-GMO Project is a nonprofit organization that provides the only third-party labeling program in North America for non-GMO products. It provides rigorous verification that all of the products it certifies are non-GMO from seed to shelf.

Fair Trade The Fairtrade Labeling Organizations International and Fair Trade USA verify that products labeled with the Fair Trade Certified Seal are produced ethically. Workers must receive fair wages, safe and equitable working conditions, and the right to join trade unions. The crops must be grown, produced, and processed in a beneficial manner to the community by supporting social, economic, and environmental development. Child labor and forced labor are completely prohibited. Look for this label when shopping to support the ethical production of food around the world. â&#x2014;? S E P T E M B E R 2 0 1 9 â&#x20AC;&#x192;19

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8/1/19 3:15 PM

[ healthy planet ]

BY JANE EKLUND

love the earth ideas & inspiration

There are many actions we can take as individuals and families to take care of our planet. Looking to do your part? Here are some ideas to get you started. Reduce Plastic Use

Shrink Your Carbon Footprint

1. Bring your own bags when you shop.

7. When you eat, stick to the bottom of the food chain: Opt for fruit, vegetables, grains, and beans. Skipping just one day of meat and dairy products cuts your annual carbon footprint by eight pounds!

15. Set your washing machine to cold. It’ll keep 500 pounds of carbon dioxide from entering the environment each year.

8. Reduce food waste by planning meals and shopping in advance, freezing what you don’t use, and eating leftovers.

17. Take short showers under a low-flow showerhead to save another 350 pounds annually.

2. Buy milk and juice in glass bottles. 3. Use cloth napkins. 4. Carry a reusable water bottle and a travel mug for coffee/tea. 5. Swap out your liquid soap for old-fashioned bar soap. 6. When possible, buy cosmetics and cosmetic supplies made and packaged without plastic. You can find lotions, creams, deodorants, and more in tins and glass bottles.

9. Compost. 10. When you buy clothing, stick with classic styles rather than trendy items that will soon be outdated—and end up in landfills. Better yet, buy vintage at consignment shops. 11. Think twice (or thrice) before you buy something. Do you really need it? 12. When you do really need it, choose the option with the least packaging. 13. Look for Energy Star certification when buying new appliances. 14. Leaving the room (or the house)? Turn off the lights!

16. Turn your water heater down to 120 and save 550 pounds of carbon dioxide a year.

18. Drive less, walk more. Or bicycle, carpool, or take the bus. 19. Maintain your car for fuel efficiency: Keep the tires at the proper pressure, have regular oil and fluid changes, and remove extra weight for fuel efficiency. 20. Don’t drive like a maniac! Aggressive drivers can use up to 40 percent more fuel than calm, consistent drivers, according to some studies. 21. Combine errands to limit driving time. 22. Avoid flying when possible— airplane travel makes up the bulk of people’s carbon footprint. When you do fly, skip the layovers.

SELECTED SOURCES “22 affordable zero waste & plastic free beauty products,” www.TheGreenHubOnline.com • “The 35 easiest ways to reduce your carbon footprint” by Renee Cho, Columbia University Earth Institute, https://blogs.ei.columbia.edu, 12/27/18 • “Life without plastic is possible. It’s just very hard” by Steven Kurutz, New York Times, 2/16/19 • “Life without plastic: Pioneer families show how it’s done” by Nosheen Iqbal, Guardian, 12/29/18

20 S E P T E M B E R

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2019

8/6/19 8:37 AM

THIS IS HAPPY SNACKING Learn more at happyfamilyorganics.com

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FAT–SOLUBLE VITAMINS (REMAIN IN THE BODY.)

WATER–SOLUBLE VITAMINS

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7/24/19 3:31 PM

Fights cancer and free radicals.

ASTAXANTHIN BETA CAROTENE

RDA (Recommended Dietary Allowances and Adequate Intakes)

Green fruits/vegetables, especially Not established leafy greens.

Yellow corn, mangoes, oranges, egg yolks. Cod liver oil, fatty fish, egg yolks, fortified dairy. Wheat germ, almonds and other nuts, cold-pressed vegetable oils.

Leafy, green vegetables, green tea, 90 micrograms for women; alfalfa. 120 micrograms for men

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

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. Antioxidant that protects against Alzheimer’s disease, cancer, and heart disease. Helps with blood clotting, bone formation, and bone repair. Enhances brain function and energy. Essential for energy and immune support.

yeast, broccoli, carrots, Aids healthy circulation and nerves; lowers cholesterol. Brewer’s eggs, fish, nuts, wheat germ.

Whole wheat, eggs, legumes, peas. 5 mg

Protects against eye disorders, particularly macular degeneration.

Fights stress; enhances stamina. Needed for growth and maintenance; reduces high levels of homocysteine. Important in genetic, metabolic, and nervous system health; reduces risk of some birth defects.

LUTEIN LYCOPENE ZEAXANTHIN

D d-alpha tocopherol E (and vitamin E succinate)

K B1 (thiamine) B2(riboflavin) B3(niacin) B5(pantothenic acid) B6 FOLIC ACID OR FOLATE (B9)

B12

Not established

Green, yellow, and orange fruits/ vegetables.

Aids in cancer prevention.

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

1.1 mg for women; 1.3 mg for men

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

2.4 micrograms

400 micrograms; 600 micrograms during pregnancy

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

14 mg for women; 16 mg for men

1.1 mg for women; 1.2 mg for men

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

15 milligrams (mg)

15 micrograms; 20 micrograms for ages 71 and older

Not established

Tomatoes cooked in oil, watermelon. Not established

Not established

Animal foods, fish liver oil, brightly 700 micrograms for women; colored fruits/vegetables. 900 micrograms for men

FOOD SOURCES

Salmon, lobster, shrimp.

vitamin A in the body.

The five carotenoids

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

ACTION

A below are converted into

VITAMINS & MINERALS

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Not established 8 mg for women; 11 mg for men

Dill, fish, meat, olives, some vegetable oils, whole grains. Eggs, legumes, seafood, whole grains.

Necessary for healthy bones and teeth; improves insulin use. Important in immune and reproductive health.

VANADIUM ZINC

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

Not established

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

Needed for formation of collagen for bones and connective tissue.

SILICON

SELENIUM

55 micrograms

Protects against high blood pressure.

POTASSIUM

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

45 micrograms

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

Activates enzymes; promotes cell function.

MOLYBDENUM

Anticancer antioxidant; works best with vitamin E.

1.8 mg for women; 2.3 mg for men

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

Needed for fat and protein metabolism and energy production.

MANGANESE

3.4 grams for men; 2.6 grams for women

Dairy, fish, leafy greens, meat, 320 mg for women; molasses, seafood, seeds, soybeans. 350 mg for men

Balances calcium; needed for bone and cardiovascular health.

MAGNESIUM

Fruits, dairy, fish, whole grains.

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

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

IRON

900 micrograms

Meat, nuts, seafood, soybeans, whole grains.

Helps build blood cells, bone, and collagen.

25 micrograms for women; 20 micrograms for women age 51 and older; 35 micrograms for men; 30 micrograms for men age 51 and older

Brewer’s yeast, brown rice, meat, whole grains.

Not established

COPPER

Helps glucose metabolism; enhances energy.

1,000 mg; Essential for strong bones and teeth and healthy gums; Dairy foods (and fortified balance with magnesium. substitutes), leafy greens, sardines. 1,200 mg for women age 51 and older; 1,200 mg for men 71 and older

CALCIUM

CHROMIUM

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

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

BORON

75 mg for women; 90 mg for men

Berries, citrus fruits, leafy greens.

Antioxidant for immune, eye, and skin health.

425 mg for women; 550 mg for men

30 micrograms

C (ascorbic acid)

Brewer’s yeast, dairy, fish, meat, rice bran. Egg yolks, legumes, meat, whole grains.

Promotes healthy hair, nails, and skin.

ot strictly Helps transmission of nerve impulses; supports brain CHOLINE Nwater soluble. function and fat metabolism.

BIOTIN

eggs, dairy.

Pregnancy and lactation may require higher amounts of some nutrients. Check with your healthcare provider.

IMPORTANT MINERALS (REMAIN IN THE BODY.)

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[ let’s get cooking ]

BY LISA FABIAN

roasting vegetables heat equals flavor

Simple and effective, it’s no wonder roasting is such a staple technique. Most vegetables taste better roasted, since roasting intensifies and concentrates flavor. Roasting requires no moisture; it’s the oven’s dry heat that brings out the vegetable’s natural flavor by driving out its internal water content. The end result: veggies that are chewy, tender, and crisp with enhanced color. The goal of roasting is to achieve browning (or even slight charring) on the outside and tenderness on the inside. Firm vegetables respond best. Think potatoes, Brussels sprouts, carrots, broccoli, cauliflower, leeks, onions, parsnips, turnips, asparagus, and squash. Whichever veggie you choose, cut the pieces uniformly for even roasting. Make sure they aren’t too small, or they may burn. Aim for 1- to 2-inch chunks. To roast, place an oven rack in the middle of the oven. Preheat to 425°. 26 S E P T E M B E R

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This high temperature is needed to achieve crispy, caramelized edges and tender centers. If you wish, you can place the empty roasting pan in the oven as it preheats. This extra step helps with browning. Before adding the veggies to the pan, toss them with a small amount of oil. As a general rule, use one tablespoon of oil per pound of vegetables. Since it encourages browning, oil is an essential ingredient for proper roasting. Neutraltasting oils that can withstand high heat are the best choices: grapeseed, canola, sunflower, and avocado are some to consider. For additional flavor toss the veggies with balsamic vinegar, soy sauce, dried herbs and spices, or salt and pepper before roasting.

Give them room!

Take care not to crowd the pan. Ensure there’s some space between pieces. If need be, use two pans to prevent overcrowding. If the vegetable pieces are spaced too tightly, they are likely to steam and get soggy instead of roasting.

Toss the vegetables at least once to encourage even browning. Make sure the bottoms are browned before the first tossing. They are done when there’s a char around the edges and they’re fork-tender in their centers. Straight out of the oven, roasted vegetables can be enhanced with even more flavor. Try fresh lemon, lime, or orange juice squeezed over. Garnish with fresh herbs, chopped nuts, toasted bread crumbs, or grated citrus zest. Drizzle with a nut or seed oil or your favorite vinaigrette. Sprinkle on a spice blend. Roasted vegetables are perfect on their own, but you can also add them to scrambled eggs, omelets, frittatas, pastas, or pizzas. Stuff them into baked potatoes. Add them to salads. Let the veggies cool first, so their heat won’t wilt any delicate greens. As a bonus, most roasted vegetables taste better at room temperature. SELECTED SOURCES How to Cook Everything by Mark Bittman ($35, Houghton Mifflin Harcourt, 2008) • Meals That Heal by Carolyn Williams, PhD, RD ($22.99, Tiller Press, 2019)

2019

8/6/19 8:50 AM

40 min prep time

serves 4

Roasted Cauliflower Steak with Agrodolce, Golden Raisins, and Pine Nuts From 101 Epic Dishes by Jet Tila and Ali Tila ($21.99, Page Street Publishing, 2019)

2 heads cauliflower, cut vertically into O-inch thick steaks (4 to 6 steaks total)

Extra-virgin olive oil, for drizzling

Kosher salt and freshly ground black pepper, to taste

1K c red wine vinegar

N c balsamic vinegar

L c golden raisins

K tsp crushed red pepper flakes, or to taste

2 Tbsp pine nuts, lightly toasted

1. Preheat oven to 475°. 2. Place cauliflower steaks on a baking sheet. Drizzle with oil and sprinkle with salt and pepper on both sides. Transfer to oven and bake until golden brown but still al dente, 18 to 20 minutes.

3. Meanwhile, in a small saucepan, bring red wine vinegar, balsamic vinegar, golden raisins, and red pepper flakes to a boil over high heat and then lower heat to a simmer. Let simmer and reduce for 5 to 7 minutes, until syrupy.

4. Transfer roasted cauliflower to a serving platter. Pour raisin sauce over top. Sprinkle with pine nuts.

Roasting times Here are the approximate minutes it takes to roast some vegetable favorites. Asparagus

10 to 12

Broccoli

15 to 20

Brussels sprouts

15 to 20

Carrots

30 to 35

Per serving: 194 Calories, 6 g Protein, 27 g Carbohydrates, 6 g Fiber, 7 g Total fat (1 g sat), 384 mg Sodium, HHHHH Vitamin C, HHHH Vitamin B6, HHH Vitamin K, Folate, HH Phosphorus, Potassium, H Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Iron, Magnesium, Zinc

Cauliflower

18 to 22

Kitchen Note: Agrodolce is the Italian version of a sweet-and-

Green beans

12 to 15

Squash

10 to 12

Sweet potatoes

30 to 35

sour sauce. Browning (aka caramelization) is critical to this recipe. If you’re not seeing the brown on the cauliflower, keep it in the oven until you do. The flavor really is in the browning. If you feel comfortable starting the “steaks” in a preheated cast-iron pan, and then transferring them to the oven, that will give the ultimate browning.

SOURCE Meals That Heal by Carolyn Williams, PhD, RD ($22.99, Tiller Press, 2019)

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[ quick tips ]

BY EMILY MESSER

how to read food labels and why they matter

New changes are coming to nutrition labels found on food packages. The goal is to help shoppers better understand what theyâ&#x20AC;&#x2122;re eating so they can make good choices.

28â&#x20AC;&#x192; S E P T E M B E R

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We already know that people who read Nutrition Facts Labels eat healthier diets, thanks to a July 2019 review of the effect the labels have on consumers’ diets. With that in mind, here are some tips on how to interpret the information on the back of the package.

Sugar One of the big changes to the Nutrition Facts Label will occur on the “sugars” line, where added sugars will now be identified. Previously, only total sugars were indicated. The addition of the added sugars line will help consumers weed out products full of empty calories that lack nutrients and lead to unwanted weight gain. Sugar does play a role in many bodily functions, but eating foods with healthy sugars is key. These can be found in their naturally occurring forms in fruit, vegetables, and milk. If a food contains carbohydrates, then it contains sugar because the body converts all carbs (except fiber) into the sugar glucose. It is still important to look at the ingredients list to identify unhealthy, added sugar because not all sources are created equal. Added sugar is not always obvious because it hides behind numerous pseudonyms. Other names for sugar to watch out for and avoid are • High-fructose corn syrup • Barley malt syrup • Any “syrup” • Dehydrated or evaporated cane juice

• Dextrose • Glucose • Fructose • Sucrose • Anything that ends in “-ose” • Fruit juice concentrate • Demerara • Panela • Treacle • Turbinado • Malt • Molasses • Honey • Muscovado • Rapadura • Sucanat • Diastatic malt • Dextrin • Ethyl maltol • Maltodextrin

Sodium Though no changes are planned to better indicate the amount of sodium in a product, the Center for Science in the Public Interest (CSPI) would like to see the nutrition panel use the words “high” and “low” to indicate sodium levels. The body needs less than 500 milligrams (mg) of sodium (less than ¼ teaspoon) per day to function properly. The average American, however, consumes 3,400 mg of sodium each day, putting heart health at risk. The American Heart Association recommends no more than 2,300 mg per day for most adults and encourages working toward a more ideal limit of 1,500 mg per day.

Sodium also goes by many names, including salt, sodium benzoate, disodium, and monosodium glutamate (MSG).

Trans fats The real challenge lies in trans fats. Dangerous for cardiovascular health, trans fats are known for their negative effect on cholesterol levels (increasing the “bad” and decreasing the “good”) and elevating your risk of heart disease and stroke. You won’t find them listed in an ingredients list, but you can look out for foods known to contain high quantities of trans fats. These include partially hydrogenated oils and hydrogenated oil. The US Food and Drug Administration (FDA) has reaffirmed its 2015 decision that partially hydrogenated oils are not “generally recognized as safe” and will be banned from all foods effective January 2020.

Other quick tips • Ingredients are listed in order of quantity, from most to least. • Try sticking to foods that have a short ingredients list: five or fewer. • Check the serving size! Many packages that seem like a single serving contain two or more servings, making it easy to unintentionally double or triple the number of calories you’re eating. • Remember that the daily values on food labels are based on a 2,000-calorie diet. Most people’s caloric needs vary from this, so adjust your own daily intakes to match your caloric needs. ●

SELECTED SOURCES: “Changes are coming to the Nutrition Facts Label” by Erin Palinski-Wade, www.diabetesforecast.org, 3/18 • “How much sodium should I eat per day?” 5/23/18; “Understanding ingredients on food labels” by the American Heart Association, www.heart.org, 3/6/17 • “How to understand and use the Nutrition Facts Label,” www.FDA.gov, 1/3/18 • “The relationship between food label use and dietary intake in adults: A systematic review” by Kim Anastasiou et al., Appetite, www.sciencedirect.com, 7/1/19 • The Sugar Detox Plan: The Essential 3-Step Plan for Breaking Your Sugar Habit by Kurt Mosetter, Thorsten Probost, Wolfgang Simon, and Anna Cavelius ($17.95, Countryman Press, 2016) • Sweet Fire: Sugar, Diabetes and Your Health, by Mary Toscano, NE ($24.95, Mary Toscano Healthy Living, 2013)

S E P T E M B E R 2 0 1 9 29

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[ trending ]

BY EMILY MESSER

the rise of oat milk and why you might like it

The Growth of the Oat Oat milk owes its new popularity to an increase in food sensitivities, changing dietary preferences, and environmentally minded consumers. Food allergies now affect about 15 million Americans, and dairy, nuts, wheat, and soy are top allergens. Oat milk is lactose-free, soy-free, nut-free, and mostly gluten-free, making it a great option for those who cannot consume dairy, nuts, wheat, or soy. It is also vegan, appealing to those who do not wish to drink animal products. Oat milk is creamier than other plant-based alternatives because oats absorb more water during production than nuts do, and therefore, more oat material passes through the straining cloth. This unique consistency means oat milk froths like dairy, making it a more appropriate product for lattes and other foamy drinks.

Plant-based milk alternatives are on the rise. A Healthy Alternative In addition to rice, soy, and almond drinks, Oat milk’s health benefits are still being studied. The grain contains beta-glucan, a fiber known to lower oat milk is now booming in popularity. cholesterol, and studies show that the milk retains

these beneficial characteristics. Oat milk also has fewer calories than cow’s milk, is higher in carbohydrates, and is lower in protein. When compared with almond milk, oat milk comes out on top with its higher protein and fiber content, though it has more calories. “For the population of people who are buying these [oat milk] products, the health benefits from this incremental change are going to be small,” says Marion Nestle, a retired professor of nutrition, food studies, and public health at New York University. “These people are already eating healthily.”

Did You Know? Oat milk is among the most environmentally friendly milk options. Oat milk requires about 10 liters of water per glass to produce, compared to 55 liters for rice milk and 75 liters for almond milk. ● SELECTED SOURCES “Climate change: Which vegan milk is best?” by Clara Guibourg and Helen Briggs, www.BBC.com, 2/22/19 • “Here’s why oat milk is so popular” by Jeanna Smiley, www.Facty.com, 3/11/19 • “The humble ascent of oat milk” by Bonnie Wertheim, 1/19/18; “Quaker bets oat milk is more than just a passing fad” by Julie Creswell, 10/19/18, www.NYtimes.com • “Why is oat milk so popular, and what’s it actually like?” by Janelle Nanos, www.BostonGlobe.com, 5/19/19

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2019

8/13/19 11:45 AM

[ food for the spirit ] Quote

“

Nature never did betray the

heart that loved her.” —William Wordsworth

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WE POUR OUR HEART, SOUL AND HONEY INTO EVERYTHING WE DO

WEDDERSPOON MANUKA HONEY APPLE CIDER VINEGAR 25 oz

RAW · UNFILTERED MADE WITH ORGANIC NEW ZEALAND APPLES · WITH THE MOTHER Wedderspoon Apple Cider Vinegar is crafted from Organic cold-pressed apples in small batches in New Zealand without heat or chemical-processing. This raw, unpasteurized, and unfiltered Apple Cider Vinegar is naturally fermented to preserve the ‘Mother’ of vinegar, a string of beneficial bacteria, enzymes, proteins and minerals. We add raw Monofloral Manuka Honey, a New Zealand superfood, most often used to boost the immune system and raw Beechwood Honey, a natural prebiotic, for added wellness benefits and taste.

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