Lunds & Byerly's Sept 2021

bee Get creative with potatoes!

your best you

Manage cholesterol

COMPLIMENTARY

SEPTEMBER 2021

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Edition of Taste for Life ®

Cooking with kids

7/28/21 3:39 PM

[ nutrition plus ] Mineral

potassium We would have to thank potassium at least 100,000 times a day to show appreciation for what this mineral does for the body. This tiny mineral does a huge job, keeping the heart beating regularly—at least that many times daily—as it assists in pumping blood through the circulatory system.

Potassium also aids in skeletal and muscular movement. This electrolyte allows the kidneys to filter blood and helps make digestion an easier task.

A balanced amount of potassium in the system has been linked to healthy blood pressure levels, regular heart rhythms, and even strong bones and the possibility of lower cholesterol.

Not enough potassium? The symptoms are hard to ignore, with uncomfortable digestion being the most noticeable.

Are you getting enough?

Achieving a potassium-rich diet is simple. Easy sources of potassium grow in your backyard or are sitting in your produce drawer already. The mineral comes in fruits and vegetables, as well as some dairy products, whole grains, citrus juices, meats, and fish. ● Adequate Intakes (AI)

Food Sources

LIFE STAGE

AGE

(MG/DAY)

FOOD

SERVING SIZE

POTASSIUM (MG)

Infants

0–6 months

400

Baked potato (with skin)

Whole potato

926

Infants

7–12 months

860

Spinach

½ cup (cooked)

838

Children

1–3 years

2,000

Apricots, dried

½ cup

755

Children

4–8 years

2,300

Prunes

½ cup

637

Youths

9–13 years

2,300

Raisins

½ cup

598

Adolescents

14–18 years

2,300

Acorn squash, cubed

½ cup (cooked)

448

Adults

19 years and older

2,600

Banana

1 banana

422

SELECTED SOURCES “How potassium helps your heart,” www.WebMD.com, 3/7/21 • “Potassium,” Linus Pauling Institute, http://lpi.oregonstate.edu, 4/19 • “Potassium,” National Institutes of Health, www.ods.od.nih.gov, 3/26/21 • “Potassium lowers blood pressure,” Harvard Health, https://health.harvard.edu, 1/23/17 • “Potassium: Sources, deficiencies, and overdose” by Kristeen Cherney, www.Healthline.com, 3/26/19

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2021

7/22/21 11:37 AM

© EMILY KATE ROEMER

20

12

kids in the kitchen

Make meals and memories with healthy recipes.

[ september contents ]

22

5 market gourmet Pear and Kiwi Fruit Salsa.

6 health front Eating fish may boost lifespan • Whole grains protect the heart • More

12 kids in the kitchen Frozen Topped Bananas • Turkey and Zucchini Meatballs • Grab ‘N’ Go Cranberry Granola Bars • Smoothie Bowl Three Ways

18 quick tips

28 SM_0921_324_03.indd 3

Natural ways to treat acne and blemishes.

20 healthy family Explore ways to support lung health.

22 know your numbers Easy ways to improve cholesterol.

26 let’s get cooking Learn unique ways to prepare potatoes!

28 adult nutrition chart All the nutrients we need to stay strong and healthy.

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

S E P T E M B E R 2 0 2 1 3

8/2/21 10:57 AM

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com

Featured Nourish Recipes

CONTRIBUTING EDITORS

Lisa Fabian, Rich Wallace ASSISTANT EDITOR

Found on page 17

Kelli Ann Wilson

• THE BEE CAUSE SAVANNAH BEE HONEY & CITRUS GLAZED VEGGIES • HONEY THYME CHICKEN

Michelle Knapp

The Bee Cause Project Honey The Bee Cause Project is a Charleston, SC-based non-profit organization that works to engage students of all ages within their own environments through observation-based learning. In partnership with the Savannah Bee Company, The Bee Cause provides schools with beautifully packaged 100% pure wildflower honey bottled by Savannah Bee Company. To learn more from Ted Dennard, owner and founder of $4.99 The Bee Cause Project, visit page 16.

Save $1.00 / 3 oz.

ART DIRECTOR CUSTOM GRAPHICS MANAGER

Donna Sweeney BUSINESS DEVELOPMENT DIRECTOR

Amy Pierce CUSTOMER SERVICE

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

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

Ashley Dunk (x190) WESTERN BRAND PROMOTIONS DIRECTOR

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

Savannah Bee Company Savannah Bee Company Whipped Honey is crystalized honey that is spun until it’s creamy, smooth, spreadable and absolutely delicious!

Try it spread over cookies, $10.99 pancakes, waffles and more!

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Honeycomb is so amazing! It is the most raw form of honey — the last living beings to touch the honey inside the comb were the bees who made it. It is beautiful to look at and delicious to eat. YES, eat the wax.

Simply carve out a spoonful and enjoy. Pair with fruit and cheese. Also great on warm bread, English muffins and buttermilk biscuits. Drop some small chunks into yogurt or favorite salad.

Scoop it up with apple slices, pear $9.99 slices or any cracker.

Save $2.00 / 5.6 oz.

Special Offer!

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Staff Pick!

MADE GOOD

Bob Mucci, 603-831-1868 EXECUTIVE DIRECTOR OF RETAIL SALES AND MARKETING

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 Published monthly by Taste for Life®, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2021 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom.

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

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

Printed in the US on partially recycled paper.

For more health and wellness resources visit

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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

2021

8/2/21 10:04 AM

[ market gourmet ] Recipe

Pear and Kiwi Fruit Salsa

10 min

From the Taste for Life test kitchen

2 D’Anjou pears, cored and diced

3 kiwifruits, peeled and diced

N c dried cranberries N c chopped green onions

prep time

2 Tbsp fresh lemon juice

2 Tbsp honey

2 Tbsp chopped fresh mint

serves 4

Salt and freshly ground black pepper

1. Mix together pears, kiwifruits, cranberries, green onions, lemon juice, honey, and mint.

2. Season to taste with salt and pepper.

Kitchen Note: Serve this refreshing salsa over fish or chicken, or with whole-grain crackers or tortilla chips.

Per serving: 145 Calories, 1 g Protein, 38 g Carbohydrates, 5 g Fiber, 1 g Total fat (0 g sat), 296 mg Sodium, HHHHH Vitamin C, HHH Vitamin K

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7/21/21 12:14 PM

[ health front ] N E W S T H A T ’ S G O O D F O R Y O U

eat fish, live longer?

Eating more fish might significantly increase your life expectancy. Oily, cold-water fish such as salmon, trout, and herring are rich in healthful omega-3 fatty acids.

“Having higher levels of these acids in the blood, as a result of regularly including oily fish in the diet, increases life expectancy by almost five years,” said Aleix Sala-Vila, PhD, who led a new study. He contrasted the gains from omega 3s to the detriments of smoking. “Being a regular smoker takes 4.7 years off your life expectancy, the same as you gain if you have high levels of omega-3 acids in your blood.”

The American Heart Association recommends eating oily fish such as salmon, anchovies, or sardines twice a week.

SELECTED SOURCES “Higher levels of omega-3 acids in the blood increases life expectancy by almost five years,” Hospital del Mar Medical Research Institute, 7/22/21 • “Using an erythrocyte fatty acid fingerprint to predict risk of all-cause mortality . . .” by M. McBurney et al., American Journal of Clinical Nutrition, 6/16/21

Did You Know?

Consuming a diet higher in fatty fish helped migraine sufferers reduce the frequency and intensity of headaches compared to participants who ate higher amounts of vegetablebased fats and oils. “Changes in diet could offer some relief for the millions of Americans who suffer from migraine pain,” said researcher Chris Ramsden, MD. “It’s further evidence that the foods we eat can influence pain pathways.”

SOURCE “Diet with more fish fats, less vegetable oils can reduce migraine headaches,” NIH/National Institute on Aging, 6/30/21

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2021

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7/29/21 9:23 AM

whole grains boost heart health Eating whole grains appears to protect against heart disease, according to a new study from Tufts University.

Comparing adults who ate at least three servings of whole grains daily to those who averaged less than a half serving, researchers found smaller increases in waist size, blood pressure, and blood sugar levels in those who ate more grains.

Triglyceride and HDL cholesterol levels were also better.

For purposes of the study, examples of one serving included, but were not limited to, a slice of wholegrain bread, a half cup of rolled oats cereal, or a half cup of brown rice.

SOURCE “Eating whole grains linked to smaller increases in waist size, blood pressure, blood sugar,” Tufts University, Health Sciences Campus, 7/13/21

make these healthy swaps

“Eating a whole grain in place of white rice or potato products, or choosing whole grain versions of pastas, crackers, breads, and cereals are simple ways to reach the daily whole grain recommendation,” write the authors of the Tufts University Health & Nutrition Letter in their May 2021 edition.

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7/29/21 9:23 AM

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2021

SALE GOOD THROUGH SEPTEMBER 30, 2021

8/2/21 10:06 AM

Birch Benders Pancake & Waffle Mixes & Toaster Waffles Birch Benders toaster waffles and just-add-water mixes have it all: Convenience, deliciousness and quality. These products allow you to slow down, enjoy the moment and reconnect with your inner child over breakfast.

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Banza Chickpea Pasta Chickpeas make delicious pasta!

Treat yourself to double the protein, four times the fiber, and nearly half the net carbs of wheat noodles.

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8/2/21 10:25 AM

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2021

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8/2/21 10:08 AM

Nellie’s Laundry Products Why Powder? Most traditional liquid detergents are made up largely of water. Nellie’s doesn’t believe in shipping water around the world.

The fact is, more cleaning power can be packed into powder.

Pouches

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S E P T E M B E R 2 0 2 1 11

8/2/21 10:09 AM

BY EVA MILOTTE

kids in the kitchen

Spending time preparing food is a great way to make memories, teach important life skills, and have fun sharing a tasty meal or snack.

60 min prep time

Start the good times off right by doing some prep work ahead of time. Read through the entire recipe to know what ingredients and tools are needed. Gather all equipment and have it nearby. Pull the ingredients out, measuring and chopping them so they’re ready to go.

And, finally, start cooking!

For the supervising adults, here are some things to keep in mind for a safe and fun experience for all.

serves 4

• Keep work surfaces sanitized and have a clean kitchen towel ready for spills.

Frozen Topped Bananas

• Practice safety around knives, the stove, and the oven. Watch over the youngsters and offer guidance as needed.

From the Taste for Life test kitchen

• Keep raw fish and meat away from other ingredients.

Thoroughly wash knives, utensils, and cutting boards with hot, soapy water when moving from meat to vegetable preparation.

• Remember: It’s never too early to get kids involved in food preparation. If they’re too young to handle knives, they can still crack eggs, measure flour, pick leaves off herbs, knead dough, and more.

For the kids, remember these important points.

• Be sure to wash your hands in warm, soapy water.

• Wear an apron to protect your clothes. If you have long hair, tie it back.

• Listen to your cooking buddy.

• Make sure to have fun.

• Don’t be afraid to make mistakes. It’s how you learn new things! ● SELECTED SOURCES Good Housekeeping Kids Cook! by Susan Westmoreland ($19.95, Hearst Books, 2017) • My First Cookbook by America’s Test Kitchen ($19.99, America’s Test Kitchen, 2020)

12 S E P T E M B E R

2 ripe, firm bananas, peeled

1 c semisweet chocolate chips or dark chocolate, chopped

2 Tbsp vegetable oil

O c combination of chopped nuts, dried fruit, granola, and/ or shredded coconut

1. Line a baking sheet with parchment paper or nonstick foil.

2. Slice bananas in half widthwise and insert a wooden frozen treat stick lengthwise into each banana half. Place bananas on baking sheet and freeze for 15 minutes.

3. Melt chocolate with oil in a large bowl by microwaving at 50 percent power for 2 to 3 minutes. Stir occasionally with a spoon, until melted and smooth.

4. Holding wooden stick, roll each banana half in melted chocolate. Quickly sprinkle desired toppings over.

5. Freeze bananas until frozen and chocolate sets, 30 to 45 minutes. Serve immediately or freeze up to 1 week in an airtight container.

Per serving (with shredded coconut topping): 485 Calories, 5 g Protein, 38 g Carbohydrates, 8 g Fiber, 37 g Total fat (21 g sat), 15 mg Sodium, HHH Iron, HH Magnesium, Phosphorus, H Vitamin B6, E, Potassium, Zinc

Kitchen Note: Use chopped peanuts, walnuts, almonds, sunflower seeds, dried mango, or shredded coconut— whatever you prefer to top these tasty banana bites.

2021

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7/22/21 1:27 PM

Turkey and Zucchini Meatballs From The Keto Kids Cookbook by Sam Dillard ($21.99, Page Street Publishing, 2019)

1 medium zucchini, shredded

1 lb ground turkey

1 egg

K c shredded mozzarella cheese K c grated Parmesan cheese

K tsp dried parsley N tsp dried oregano N tsp ground black pepper N tsp garlic powder

40 min prep time

yields 20 meatballs

1. Preheat oven to 375°. Line a large baking sheet with parchment paper.

2. Place shredded zucchini into a clean kitchen towel or cheesecloth and wring out as much excess moisture as possible.

3. Place zucchini into a large bowl and add turkey, egg, mozzarella, Parmesan, parsley, oregano, pepper, and garlic powder.

4. Roll mixture into 20 balls, each one about 2 inches wide.

5. Place meatballs on baking sheet and bake for 25 minutes or until fully cooked through. Serve warm.

Kitchen Note: Meatballs are a childhood favorite. The kids will love these hiddenveggie meatballs, because they’re savory and bursting with cheesy goodness.

These meatballs use ground turkey for a lighter flavor than traditional beef.

Enjoy these meatballs by themselves or bake them into a casserole. To make a casserole, place the cooked meatballs into an 8x8–inch baking dish. Pour K cup of marinara sauce over them and sprinkle with a little cheese. Place them into the oven and broil for 3 to 5 minutes or until the cheese is browned and bubbling.

Per serving (4 meatballs): 295 Calories, 30 g Protein, 3 g Carbohydrates, 0 g Fiber, 18 g Total fat (9 g sat), 457 mg Sodium, HHHHH Vitamin B12, Phosphorus, HHHH Vitamin B3 (niacin), B6, HHH Calcium, Zinc, HH Vitamin B2 (riboflavin), H Vitamin A, Magnesium

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8/4/21 9:01 AM

continued from page 13

Grab ‘N’ Go Cranberry Granola Bars 45 min prep time makes 16 bars

From Good Housekeeping Kids Cook!

by Susan Westmoreland ($19.95, Hearst Books, 2017)

2 c old-fashioned oats, uncooked

K c honey K c vegetable oil

2 large egg whites

2 Tbsp packed brown sugar

1 tsp ground cinnamon

K tsp salt O c toasted wheat germ O c chopped walnuts O c dried cranberries 1. Preheat oven to 325°.

Line a 13x9-inch baking pan with foil, leaving a 2-inch overhang. Spray foil with nonstick cooking spray.

2. Spread oats on a large microwave-safe plate.

Microwave on High in 1-minute intervals for 4 to 5 minutes or until fragrant and golden, stirring between intervals. Cool.

3. In a large bowl with a wire whisk, mix honey, oil, 2 tablespoons water, egg whites, sugar, cinnamon, and salt until well blended.

With a rubber spatula, fold oats, wheat germ, walnuts, and dried cranberries into honey mixture until blended; transfer to prepared pan.

Using wet hands, press dough into even layer. Bake for 28 to 30 minutes or until golden.

Cool in pan on a wire rack.

4. Using foil, transfer to a cutting board; cut into 16 bars. Store in an airtight container at room temperature for up to 4 days, or freeze for up to 1 month. © EMILY KATE ROEMER

14 S E P T E M B E R

Per serving (1 bar): 176 Calories, 3 g Protein, 24 g Carbohydrates, 2 g Fiber, 8 g Total fat (1 g sat), 80 mg Sodium, H Vitamin B1 (thiamine), E, Magnesium, Phosphorus

2021

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7/22/21 1:28 PM

Smoothie Bowl Three Ways From Good Housekeeping Kids Cook! by Susan Westmoreland ($19.95, Hearst Books, 2017)

Tropical Smoothie Bowl

Berry-Coconut Smoothie Bowl

Orange-Peach Smoothie Bowl

In a blender, pulse 1 ripe banana, sliced and frozen; 1 cup frozen mango chunks; 1 cup frozen pineapple chunks; and 1 cup almond milk until mixture is smooth but still thick. Stop blender and stir occasionally. Add more liquid if needed.

Pour into 2 bowls. Top as desired.

In a blender, pulse 1 ripe banana, sliced and frozen; 2 cups frozen mixed berries; and 1 cup coconut water until mixture is smooth but still thick, stopping and stirring occasionally. Add more liquid if needed. Pour into 2 bowls. Top as desired.

In a blender, pulse 1 ripe banana, sliced and frozen; 1½ cups frozen peaches; ½ cup nonfat Greek yogurt; and ¾ cup orange juice until mixture is smooth but still thick, stopping and stirring occasionally. Add more liquid if needed.

Pour into 2 bowls. Top as desired.

Per serving: 161 Calories, 2 g Protein, 38 g Carbohydrates, 5 g Fiber, 2 g Total fat (1 g sat), 87 mg Sodium, HHHHH Vitamin C, HHH Vitamin B6, HH Vitamin E, Calcium, H Vitamin B1 (thiamine), B2 (riboflavin), Folate, Magnesium, Phosphorus, Potassium

Per serving: 145 Calories, 3 g Protein, 35 g Carbohydrates, 7 g Fiber, 1 g Total fat (0 g sat), 128 mg Sodium, HHHHH Vitamin C, HH Vitamin B6, H Vitamin B2 (riboflavin), K, Magnesium, Potassium

Per serving: 182 Calories, 10 g Protein, 37 g Carbohydrates, 3 g Fiber, 1 g Total fat (0 g sat), 28 mg Sodium, HHHHH Vitamin C, HH Vitamin B2 (riboflavin), B6, B12, Phosphorus, H Vitamin B1 (thiamine), B3 (niacin), Calcium, Folate, Magnesium, Potassium

Kitchen Note: Here are three smoothies you can eat with a spoon, each loaded with toppings—sundae-style! Feel free to sub in your favorite toppings by using whatever is crunchy or fresh: sliced fruit, chopped nuts, dried fruit, shredded coconut, or granola.

10 min

prep time + freeze time for fruit each recipe

serves 2

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7/22/21 1:28 PM

What is the Bee Cause Project?

Ted Dennard, a lifelong beekeeper and founder of The Bee Cause Project, and Tami Enright, a fellow beekeeper and environmental educator, had both dedicated their lives to protecting pollinators. The pair partnered to install the first observation hive at Sullivan’s Island Elementary School in South Carolina, and shortly after, The Bee Cause Project became a 501c3 organization and later secured a national partnership with the Whole Kids Foundation. It was in the spirit of making a difference through conservation and education that The Bee Cause Project was founded.

I started beekeeping while looking for engaging ways to teach my four children about ecology. Soon after installing my two hives, my backyard beekeeping hobby blossomed into a new calling. I attended career day at my daughter’s school — only to be the most sought-after professional there (the free honey straws and baby bees hatching inside my travel hive didn’t hurt). I was asked to teach kids about bees and other pollinators in several local schools — and these in-person experiences developed the vision for what would later become The Bee Cause Project.

What inspired your love for bees?

My personal beehives in our front yard brought people together. The simple act of watching a bee on a flower or watching the bees work together in a beehive is awe inspiring. It is rare to know a beekeeper these days — so, I was an overnight super­star to my family, my friends and my neighbors.

I saw pretty soon into this venture that bees had the power to inspire — to inspire the next generation of environmental stewards. There was an opportunity here that I couldn’t let go — when you learn about bees, when you start taking care of a beehive, when you see your bees struggle to survive (even when you are doing ­everything you can to help them), then you want to find ways to protect our planet’s precious pollinators.

Can you tell us about The Bee Cause Project Honey and how it helps support your mission?

To encourage a spirit of collaboration and community, The Bee Cause created the Pay-it-Forward program that allows schools to not only generate funds for their own maintenance costs beyond the initial program year but also raise funds to support other schools in the implementation of a bee hive program.

For more information about The Bee Cause, visit: LundsandByerlys.com/BeeProject

$4.99 Save $1.00

The Bee Cause Project Honey is a wildflower honey with a flavor that changes seasonally. A portion of the proceeds from this honey is donated to support honeybee hive installations in schools around the world.

Available in September while supplies last

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2021

8/2/21 10:15 AM

The Bee Cause® Savannah Bee Honey & Citrus Glazed Veggies Every family has a traditional meal that must feature at their table seasonally. So if you’re looking to introduce a new traditional meal to your table this fall, try this tzimmes recipe. Tzimmes is a great Jewish vegetarian dish made using sweet root veggies.

Recipe adapted from Kristen Chapple

INGREDIENTS:

1 pound parsnips 1 pound carrots 1K pounds yellow beets

2 pounds yams 2 tsps orange zest K cup Bee Cause Savannah Bee Honey

TO PREPARE: 1. Place two racks in your oven. Heat your oven to 425F. Cover two baking

sheets with foil. Cut veggies into 1K inch chunks.

2. In a bowl, whisk together grated orange zest, Bee Cause® Honey, orange juice, and olive oil. Place the veggies into a bowl and add the honey mixture. Mix well until the veggies are evenly coated.

3. Place the veggies evenly on the baking sheets making sure to leave some

3 tsps orange juice 6 tsps olive oil salt and pepper, to taste

space between them. Sprinkle them lightly with black pepper and salt before covering them with a layer of foil and inserting them in the oven.

Allow them to cook for about 35 minutes. Halfway through the cooking time stir the veggies and place back in oven.

4. After 35 minutes, uncover and stir the veggies before returning them to the oven for about 15 minutes. Once they are ready, you can serve them warm and season them with pepper and salt to your liking.

Honey Thyme Chicken with Roasted Potatoes & Asparagus There are some recipes that are so simple to prepare, yet provide the most deliciously complex flavor, despite having relatively few ingredients. This is one of our favorite recipes to demonstrate the culinary magic called “umami” that occurs when bitter, sweet, salty and sour flavors come together in perfect harmony.

4 servings

INGREDIENTS:

N ounce thyme, fresh, organic 4 each organic chicken breasts, boneless, skinless 1 Tbsp L&B Signature Chicken Seasoning

amount:

1 Tbsp sea salt 2 pounds red potatoes, quartered 2 cups organic chicken broth, low sodium 1 each shallot, sliced thinly 2 cloves garlic, minced

1 pound asparagus, trimmed 2 Tbsps olive oil, divided K cup honey N cup red wine vinegar 1 sheet parchment paper

TO PREPARE: 1. Heat oven to 425F. Line a baking sheet with parchment paper. Strip the leaves from the sprigs of thyme, reserve a few for garnish. Season the chicken breasts with L&B Signature Chicken Seasoning and a pinch of sea salt.

2. Add potatoes to a saucepan or stock pot and add two cups of chicken

broth or just enough to cover the potatoes. Bring to a boil. Reduce to a low boil and cook for 10 minutes. Remove potatoes with a slotted spoon, place on one half of the lined baking sheet. Scatter shallots and garlic over potatoes.

Place the asparagus next to the potatoes. Drizzle about 1 tablespoon olive oil over the potatoes and asparagus. Season everything with sea salt. Reserve broth for later.

3. Heat a sauté pan over medium heat and add 1 tablespoon olive oil to the

pan. Lay chicken breasts in the pan so they don’t touch. Sauté chicken for about 2 minutes per each side. Place them alongside the potatoes on the baking sheet and place in the oven for 15 minutes.

4. In the sauté pan used for the chicken, add honey and thyme. Over medium heat, boil honey until it just begins to turn brown. Add vinegar.

Use caution as the vinegar may cause the mixture to splatter. Add reserved chicken broth to the sauté pan and bring to a boil. Let simmer.

Continue to simmer the sauce until it reduces by half.

5. Cook chicken to 165F, then remove pan from oven. Divide asparagus onto plates, arranging it in the center. Place potatoes on one side of the asparagus. Place the chicken breast on the other side. Spoon the glaze over the chicken and garnish with fresh thyme sprigs.

FoodE Expert Note: In plain terms, a gastrique is a sweet/sour sauce made by caramelizing sugar (or honey) and combining it with vinegar, liquor or broth. It’s reduced to make a tart, slightly thickened syrup.

Congratulations, you just made a gastrique!

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[ quick tips ]

all clear!

natural help for acne-prone skin Acne is typically associated with the teen years, but it can strike at just about any age.

A skin condition characterized by blemishes—blackheads, whiteheads, and pimples— acne usually occurs on the face, chest, upper back, and shoulders.

Acne is caused by hair follicles that become blocked with oil and dead skin cells. It’s also linked to excess oil production, bacteria, and elevated levels of androgen hormones.

Blemish-prone skin needs a little extra TLC. Always clean skin gently and use light, oil-free, noncomedogenic moisturizers and oil-free foundation.

Always wear sunscreen, as the sun may worsen acne for some people.

Healthy skin from within If there are gaps in your diet, you might want to consider a multivitamin/mineral supplement to ensure that you’re getting the nutrients you need for healthy skin.  Vitamin A is needed for new cell growth.  B-complex vitamins help maintain healthy skin.  Vitamin C is vital for the formation of collagen, which makes up much of the skin’s foundation and ensures its elasticity.  Vitamin D promotes the development of immature skin cells.  And vitamin E is essential for the repair of tissues.

Other nutrients that may help to improve skin health and reduce the incidence of blemishes include omega-3 fatty acids, selenium, and zinc. ● SELECTED SOURCES “Acne,” www.MayoClinic.org, 9/12/20 • “Alternative treatments for acne,” 1/18/20; “Health benefits of Manuka honey,” 2/20/21; “Skin care tips for your acne,” 1/10/19; “Vitamins & nutrients for healthy skin,” 6/18/19, www.WebMD.com • “Supplementation of flaxseed oil diminishes skin sensitivity and improves skin barrier function and condition” by K. Neukam et al., Skin Pharmacol Physiol, 2011

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A sweet treat for your skin The blossoms of the manuka shrub, found in Australia and New Zealand, produce a superior antibacterial honey that may improve acne-prone skin. Manuka honey also has anti-inflammatory and healing properties, and it contains enzymes that make it a natural, gentle exfoliant.

Use pure, raw Manuka honey by itself as a cleanser or face mask. Or try Manuka honey in combination with other ingredients in facial and body cleansers, masks, serums, and moisturizers.

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[ healthy family ] B Y K E L L Y M I L N E R H A L L S

breathe easy natural ways to support lung health

After the onset of COVID-19, the vulnerability of our lungs came into sharp focus.

We began to wonder about what else impacts our lung function beyond the dangerous virus and how we can reinforce the health of our breathing apparatus.

Fortunately, we can start with an army of popular foods. Here are ten powerful options to get you started.

Take a deep breath and dive in.

Beets. The brilliant red root is rich in nitrates, 1 magnesium, potassium, antioxidants, and vitamin C. Each of those components boosts the health of human lung tissue. The nitrates relax blood vessels within the lungs and distribute oxygen more efficiently.

Red peppers are an excellent source of vitamin C, 2 a nutrient especially important to the lung function of smokers.

An apple a day keeps the doctor away when it 3 comes to lung function. Like beets and red peppers, apples are rich in antioxidants and vitamin C. Eating five or more apples a week can help improve lung function and reduce the risk of developing COPD—chronic obstructive pulmonary disease.

Tomatoes are rich in lycopene, a carotenoid 4 antioxidant proven to improve lung health. Substances in tomatoes can also reduce airway inflammation to help people with lung challenges such as asthma and COPD. Green tea has a high concentration of EGCG— 5 epigallocatechin gallate. Because EGCG boosts the body’s antioxidants, it also boosts anti-inflammatory properties to help heal scarred lung tissue.

Edamame beans are rich in isoflavones.

6 Isoflavones help guard against lung disease, including COPD. Isoflavones can also reduce shortness of breath in those with impaired lung capacity.

Oysters are rich in zinc, selenium, copper, and 7 B vitamins. Those nutrients improve lung function.

Smokers often deplete their B vitamin stores. Oysters help return the balance.

Blueberries are rich in pigments called 8 anthocyanins. Those pigments help protect lungs from tissue damage. In one study, people who consumed two blueberry servings a week slowed the progression of lung disease significantly.

Coffee does more than boost your morning 9 energy levels. It also helps protect your lungs. Caffeine and antioxidants help protect against respiratory disease including asthma and COPD by expanding blood vessels and improving the transfer of oxygen.

Turmeric is rich in antioxidants and antiq inflammatory agents. Its active ingredient curcumin is especially helpful in improving lung function. ● Kelly Milner Halls has been a full-time freelance writer for the past 30 years. For more about her work, visit www.wondersofweird.com

SELECTED SOURCES “The 20 best foods for lung health,” www.Healthline.com • “Supplements and herbal medicine for COPD” by Matt McMillen, www.WebMD.com • “What vitamins may help repair the lungs?,” Lung Health Institute, www.LungHealth.com, 3/4/19 • “Top respiratory supplements,” www.ConsumerSurvey.org

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7/26/21 3:55 PM

Supplement strategy In addition to adapting your eating habits to improve lung function, you can consider trying nutritional supplements.

Elderberry extracts help boost the lungs’ ability to resist and recover from pathogens including pollution and other common contaminants.

Vitamins C, D, and E will help to protect healthy

lung tissue and repair existing damage.

Avoid supplements with too much zinc—more than 25 milligrams—and fillers like soy and silicon dioxide. They may cause side effects and allergic reactions.

Fortify your lungs today, and they’ll help carry you toward a world of healthy new tomorrows.

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8/3/21 5:46 PM

know your numbers

BY TASTE FOR LIFE STAFF

easy ways to keep cholesterol in check High blood cholesterol quietly clogs arteries and restricts blood flow, causing damage without symptoms and leaving many people unaware they’re at risk for circulatory and heart disease.

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Cholesterol level checks have largely become a routine part of annual physicals, allowing doctors to measure patients’ low-density lipoproteins (LDL), which cause cholesterol buildup and artery blockage, and high-density lipoproteins (HDL), which help prevent cholesterol buildup.

Ways to manage cholesterol levels The goal is to lower levels of both total and “bad” LDL cholesterol while raising “good” HDL cholesterol. Total cholesterol higher than 200mg/dL, LDL cholesterol higher than 100 mg/dL, and/or HDL cholesterol below 60 mg/dL may be cause for concern, especially if you have other risk factors, such as diabetes, obesity, or a family history of heart disease.

Healthy cholesterol numbers are associated with lower intake of saturated fat, higher intake of soluble fiber, maintaining a healthy body weight, exercising

regularly, monitoring blood pressure levels, and not smoking.

Supplements also show promise in helping to keep cholesterol numbers in a healthy range: Plant sterols, which are a compound found naturally in many plants, may help to lower cholesterol when included in the diet or as a supplement. Stanols, another plant compound, offer similar heart benefits and are also available as supplements.

Ginger and curcumin are two herbs that may help to decrease total cholesterol, triglycerides, and LDL cholesterol while increasing HDL cholesterol.

Another supplement to consider is a compound called beta glucan, found in yeast, medicinal mushrooms, and oats. Beta glucan binds with cholesterol in your body and gets rid of it.

To keep cholesterol levels in a healthy range, the American Heart Association (AHA) recommends minimizing sugar and red meat intake and eating more of these healthy foods: ✔ Green vegetables ✔ Root vegetables ✔ Fresh fruit ✔ Whole grains ✔ Low-fat dairy products ✔ Poultry ✔ Fatty fish ✔ Olive oil ✔ Nuts ● SELECTED SOURCES “11 foods that can help lower your cholesterol,” Harvard Health Publishing, www.Health.Harvard.edu, 8/1/20 • “Effects of . . . ginger consumption on markers of glycemic control, lipid profile, oxidative stress, and inflammation in Type 2 diabetes patients” by P. Azimi et al., Review of Diabetes Studies, 2014 • “The effect of oat betaglucan on LDL-cholesterol, non-HDL-cholesterol, and apoB for CVD risk reduction: A systematic review and meta-analysis of randomizedcontrolled trials” by H.V. Ho et al., 10/16; “LDL-cholesterol-lowering effect of plant sterols and stanols across different dose ranges: A meta-analysis of randomized controlled studies” by R.T. Ras et al., 7/28/14, British Journal of Nutrition • “High blood cholesterol: What you need to know,” National Heart, Lung, and Blood Institute, www.nhlbi. gov • “LDL-cholesterol lowering of plant sterols and stanols . . .?” by E.A. Trautwein et al., Nutrients, 9/18 • “Plant sterols and plant stanols in the management of dyslipidaemia and prevention of cardiovascular disease” by H. Gylling et al., Atherosclerosis, 2/14 • “Spices and herbs may improve cardiovascular risk factors” by S.G. West and A.C. Skulas-Ray, Nutrition Today, 11/15 • “What is cholesterol?” American Academy of Nutrition and Dietetics, www.EatRight.org, 4/21

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[ living healthy ] Ingredient

chickpeas Chickpeas, like their cousins the kidney bean and the peanut, are members of the legume family.

Also known as garbanzo beans, chickpeas have a creamy texture and nutty flavor that lends itself perfectly to making hummus, a popular dip or spread typically made from blended chickpeas, tahini, lemon juice, and garlic.

But don’t let their rich texture fool you: Chickpeas are a serious health food! Only five percent of Americans meet the daily requirement of fiber, so adding chickpeas to your diet may help you close the gap— one cup of chickpeas has 9 to 12 grams of fiber (dried, cooked chickpeas have the most), which covers up to 40 percent of the daily value. The fiber in chickpeas can keep your digestion running smoothly and may help you manage your weight.

Plant sterols in chickpeas interfere with the body’s absorption of cholesterol and may help to lower both your LDL (“bad”) cholesterol and your total cholesterol levels. Managing your cholesterol can lower your risk of heart disease. Chickpeas also contain cancer-fighting compounds that can reduce colorectal cancer risk. Other important nutrients found in chickpeas include calcium and magnesium for strong bones, and choline to enhance your mood and memory.

When preparing dried chickpeas, always check for small stones or debris and rinse well before cooking. Presoaking dried chickpeas in water for at least three hours can speed cooking time. Canned chickpeas should be drained and rinsed well before using. Chickpeas make great additions to soups and salads, and they can also be roasted in the oven for a healthy snack with a satisfying crunch! ● SELECTED SOURCES “Chickpeas,” www.WebMD.com, 8/5/20 • “Chickpeas (garbanzo beans),” The Nutrition Source, www.hsph.harvard.edu, 2021 • “Closing America’s fiber intake gap: Communication strategies from a food and fiber summit,” American Journal of Lifestyle Medicine, 7/7/16

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7/22/21 11:39 AM

Autumnal Chickpea and Blistered Corn Chowder

[ living healthy ] Recipe

From Naturally, Delicious Dinners by Danny Seo ($28, Gibbs Smith Books, 2021)

3 ears corn, husks removed

2 Tbsp Old Bay seasoning, more for garnish

L c olive oil

3 Tbsp apple cider vinegar

3 (15.5 oz) cans chickpeas (approximately 6 c), drained and rinsed

4 c low-sodium vegetable stock

2 red onions, diced (approximately 3 c)

1 tsp sea salt

1 c rolled oats

4 c cold filtered water

4 scallions, sliced

1. Place corn over an open gas flame (alternatively broil corn in an oven). Cook for 2 minutes per side or until blistered.

2. Cool slightly and use a sharp knife to shave corn kernels off cob (approximately 3 cups).

3. Heat a medium to large Dutch oven over medium heat for 2 minutes. Add oil and chickpeas and cook for 5 minutes, stirring occasionally.

4. Stir in diced onions. Cook for 5 minutes or until onions soften, stirring occasionally. Fold in blistered corn, reserving K cup for garnish. Add salt, Old Bay seasoning, and vinegar and cook for additional minute. Add stock and bring to a simmer. Cook covered for 20 minutes.

5. Briefly rinse oats in colander. Add to a blender along with filtered water. Blend for 20 seconds on high speed. Strain through fine mesh bag or cheesecloth. Add oat “milk” to soup. Bring soup to a boil, stirring frequently for 2 minutes or until thickened.

6. Ladle hot soup into bowls. Top with reserved blistered corn, sliced scallions, and additional Old Bay seasoning.

Kitchen Note: There are two good reasons to blister and char corn on your cooktop or in your broiler: it brings out a new flavor dimension and it looks pretty too. When you cook corn this way, its natural sugars caramelize. This recipe uses homemade oat “milk” to add creaminess to the chowder instead of dairy.

Per serving: 523 Calories, 19 g Protein, 72 g Carbohydrates, 17 g Fiber, 20 g Total fat (2 g sat), 1,107 mg Sodium, HHHH Phosphorus, HHH Vitamin K, Folate, HH Vitamin B1 (thiamine), B6, Iron, Magnesium, H Vitamin C, E, Calcium, Potassium, Zinc

50 min prep time

© RIKKI SNYDER

serves 4

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[ let’s get cooking ] B Y L I S A F A B I A N

super spuds

get creative with potatoes

A comfort-food favorite, potatoes are root vegetables that grow on every continent except Antarctica. In fact, there are approximately 5,000 varieties.

In the US, the potato reigns as the most frequently eaten vegetable. Hardy and long-lasting, they can keep for months in cool and dark conditions. For this reason, they’ve long been an important food for humans.

Pick Your Potato

Whether you select a red, white, gold, or blue/purple variety, look for potatoes that are firm with smooth skin.

Store them away from onions, as onions release a gas that can cause potatoes to spoil.

Don’t purchase spuds with spots that are visibly spoiled or soft. Skip those with green spots, sprouts, cracks, and bruises. If a spoiled potato gets in with those in good condition, the rotten one spoils the bunch.

Be sure to trim away any green areas on the skin. The green is caused by an alkaloid known as solanine. It’s mildly toxic, so just cut the area away. The rest of the potato is perfectly edible.

Potatoes fall into three basic categories: waxy, starchy, and all-purpose. Potatoes known as “new” or “boiling” fall under the waxy variety. With a low-starch content, they are moist, creamy, and firm with a smooth and thin skin. Use them for boiling, roasting, and steaming.

The starchy variety has a dry and fluffy texture when cooked, which makes it perfect for baking, mashing, and frying. Serving this type boiled is not the best option.

The russet, or baking, potato is the most common starchy variety.

An example of an all-purpose potato is the Yukon Gold. This type can be mashed, fried, or baked. Allpurpose potatoes contain some fluffiness but also a lot of starch, which makes them not as ideal for serving boiled.

A side-dish favorite, potatoes are incredibly versatile.

They can be boiled, steamed, roasted, mashed, stuffed, or fried. Read on to learn some fun and unique ways to prepare the humble spud.

• Add mashed parsnips to mashed potatoes in equal measure for a slightly sweet and earthy dish.

• Slice Granny Smith apples thinly, and then add to a potato gratin for a sweet and tangy flavor combination.

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• Squeeze some lemon juice into potato salad for a citrusy twist.

• Grill potatoes on skewers with fresh oregano and lemon for a Mediterranean flavor.

• Add cubed, fried potatoes to your favorite taco recipe for a starchy and filling ingredient.

• Try braising potatoes: Halve 1K pounds of unpeeled small red potatoes cut-side down in a single layer in a nonstick skillet. Add 2 cups water and a few tablespoons butter. Bring to a simmer. Reduce heat, cover, and simmer until tender, about 15 minutes.

Remove lid. Increase heat to medium-high. Simmer vigorously until the water evaporates, the butter browns, and the cut sides of the potatoes turn spotted brown, 25 to 30 minutes.

• Stuff twice-baked potatoes with blue cheese and caramelized onions for a flavor blast.

• Add shredded white Cheddar and minced chipotle peppers to mashed potatoes for a creamy and spicy side dish.

• Make the Spanish tapas dish known as Patatas Bravas. Bake or fry potato cubes, and top with a spicy tomato sauce. Garnish with fresh parsley.

• Try Hasselback Potatoes for an elegant side. Cut a potato width-wise into thin slices, but be sure not to cut through the entire potato. Stop N inch from the bottom of the potato. Brush with olive oil, and season with salt and pepper. Roast at 450° or until tender, 50 to 60 minutes. When roasted, the potato will fan out and become golden and crispy.

• Discover new toppings for baked potatoes: Soy sauce, barbecue sauce, vinaigrette, cottage cheese, goat’s cheese, hot sauce, flavored mayonnaise, salsa, or chutney.

Try the following recipe, which uses mashed potato instead of breadcrumbs to add a light texture to the fishcakes. ● SELECTED SOURCES “28 speedy and delicious potato recipes to make tonight” by Woman’s Day staff, www.WomansDay.com, 2021 • Cook’s Illustrated Vegetables Illustrated by America’s Test Kitchen ($40, America’s Test Kitchen, 2019) • How to Cook Everything by Mark Bittman ($37, Houghton Mifflin Harcourt, 2019) • Roots: The Complete Guide to the Underground Superfood by Stephanie Pedersen ($14.95, Sterling, 2017)

2021

8/4/21 9:15 AM

Haddock Fishcakes From The Planet-Friendly Kitchen by Karen Edwards ($11.99, Summersdale, 2021)

1M c peeled potato

2 skinless, boneless haddock fillets

1 peeled and cubed beetroot (optional)

1. Chop potato into small chunks and boil until tender (approximately 15 minutes). Once ready, drain and mash to a smooth consistency. Place mashed potato in a large bowl.

2. Poach fish in a shallow saucepan of water for 5 minutes; drain and allow to cool. In another saucepan, boil beetroot, if using, until tender. Drain and set to one side.

1 Tbsp chopped parsley

3. Break fish into small pieces using your hands and add to mashed potato. Mix using a wooden spoon,

1 organic egg

4. Shape into 4 patties and fry in oil, until golden on each side.

1 Tbsp whole-wheat flour

5. Serve with optional beetroot, arugula, and lemon wedges.

Salt and pepper

2 Tbsp canola oil 3 c arugula

K lemon, cut into wedges

stirring in parsley, egg, and flour. Lightly season with salt and pepper.

Kitchen Note: Unbelievably succulent, full of nutritional goodness, and simple to make, these fishcakes are a fabulously filling, healthy lunch option—and can be made using any locally caught, sustainable fish.

Per serving (without beetroot): 420 Calories, 38 g Protein, 27 g Carbohydrates, 4 g Fiber, 17 g Total fat (2 g sat), 940 mg Sodium, HHHHH Vitamin B3 (niacin), B6, B12, K, Phosphorus, HHHH Vitamin C, HH Vitamin B2 (riboflavin), E, Folate, Magnesium, Potassium, H Vitamin A, B1 (thiamine), Calcium, Iron, Zinc

40 min prep time serves 2

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2021

ANSWERS: 1. Yellow book on bookshelf disappears; 2 & 3. Yellow squares on poster (x2); 4. Child’s book changes color; 5. Child’s hair ribbons change color; 6. Child’s shirt has a new line down the center; 7. Child’s book disappears; 8. Child’s shoelaces change color; 9. Child’s tie changes color; 10. Child’s glasses are added.

Spot 10 differences [ just for kids ]

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