Snack bars & energy balls Children’s nutrition chart Plant-based proteins bowlharvestveggie Recipe on page 17 COMPLIMENTARY SEPTEMBER 2022 LifeforTasteofEdition ®
[ nutrition plus ] Selenium may help prevent osteoarthritis, infertility, and certain forms of cancer. It is mainly consumed in the diet; however, the amount of selenium in our food depends on how much selenium was in the soil it was grown in. Selenium can also be destroyed during food processing. Unprocessed whole foods such as nuts, fish, wheat, and poultry are good sources. Most adults need about 55 micrograms (mcg) of selenium per day. A deficiency of this mineral, while rare, can cause muscle pain, weakness, and loss of pigment in the hair and skin. If you eat a well-balanced diet, you should not have to worry about a selenium deficiency. Supplements may be needed by those who smoke, take birth control pills, or have a disease that prevents the body from absorbing selenium. Consult your healthcare provider if you are going to take a supplement or want to take more than the RDA; too much selenium may increase the risks of diabetes and high cholesterol. ● SELECTED SOURCES “Selenium,” National Institutes of Health, www.ods.od.nih.gov, 3/26/21 • “Selenium,” www.WebMD.com selenium Although needed only in small amounts, the trace mineral selenium is vital for human health. The body needs it for a healthy immune system and for its protective effects against diseases of the heart, blood vessels, and thyroid. 2 SEPTEMBER 2022 Food Sources Food Serving (mcg)Selenium Brazil nuts 1 oz 544 Tuna, yellowfin, cooked 3 oz 92 Halibut, cooked 3 oz 47 Ham, roasted 3 oz 42 Shrimp, canned 3 oz 40 Beef steak, roasted 3 oz 33 Turkey, roasted 3 oz 31 Recommended Dietary Allowance Life Stage Age mcg/dayMales mcg/dayFemales Infants 0–6 months 15* 15* 7–12 months 20* 20* Children 1–3 years 20 20 4–8 years 30 30 9–13 years 40 40 14–18 years 55 55 Adults 19–50 years 55 55 50+ years 55 55 * AI—adequate daily intake level (no RDA has been set for infants)
[ september contents ] Products advertised or mentioned in this magazine may not be available in all locations. 6 12 tasty twirls Veggie noodles are a fun and healthy stand-in for pasta. 5 market gourmet Raspberry Clafoutis 6 health front Balance is a good indicator of longevity • Blueberries may lower cognitive decline risk • Omega 3s may help with blood pressure management • More 12 tasty twirls! Zucchini Noodles with Lemon and Fresh Mint • Mediterranean Carrot Noodle Bowl • Harissa • Asparagus Noodles with Pesto • Chicken Pad Thai Noodles 18 quick tips Simple ways to get more fiber. 20 weight & fitness Omega 3s may give athletes an edge. 26 cook-at-home Snack bars and energy balls offer nutrition on the go. 28 healthy strategies Explore plant-based meat alternatives. 2218 2022 Taste for Life Kids’ Nutrition Chart All the nutrients children need to grow strong and healthy. KITCHENTESTAMERICA’S© SEPTEMBER 2022 3
Featured Article: OM MUSHROOMS page 16 Featured Recipe: HARVEST VEGGIE BOWL page 17 4 SEPTEMBER 2022 Ancient Nutrition All Clean Food Annie’s Whole food nutritional products designed to provide Ancient Nutrients in a modern, convenient form to power the body and mind, restoring us to the health, strength and vitality of our ancestors. Real Ingredients. Real Results. Real Impact. Superfood gluten-free pasta and sauce mix made with real herbs and spices. Add your favorite ground meat or meat alternative. Ready in 12 minutes. Free from top 14 allergens — crafted in allergen-free facilities and made without wheat, gluten, peanuts, all tree nuts (including coconut), dairy, casein, soy, egg, sesame, sulfites, lupin, mustard, fish, shellfish or crustaceans, fillers, sugar, artificial ingredients, dyes or preservatives. USDA Certified Organic. Certified Gluten Free. Vegan. Non-GMO. Makes 4 servings. Get ready for back to school with Annie’s! Spoon up some magic in every bite. Made with minutes.deliciouscheeserealingredientsorganicandcheddarforamealin Mac & Cheese 2 / $6.00 Save $3.78 on 2 6 oz. SELECT VARIETIES 25% OFF Save up to $12.50 0.36 oz., 30 ct., 200 – 528 grams SELECT VARIETIES M&C Cups & Rice Dinners 2 / $8.00 Save up to $3.98 on 2 2 ct. & 6.6 oz. SELECT VARIETIES M&C Dinners 2 / $9.00 Save up to $4.98 on 2 11 – 11.3 oz. SELECT VARIETIES $5.69 Save $2.00 7.5 – 10 oz. SELECT VARIETIES chief content officer and strategist Lynn (Lynn.Tryba@TasteforLife.com)Tryba contributing editors Lisa Fabian, Rich Wallace associate editor Kelli Ann Wilson art director Michelle Knapp custom graphics manager Donna Sweeney executive director of business development Amy Pierce customer service CustomerService@TasteforLife.com800-677-8847 client services director - retail Judy Gagne (x128) client services directoradvertising & digital Ashley Dunk (x190) western brand promotions director Shannon Dunn-Delgado 415-382-1665 group brand promotions director Bob Mucci 603-831-1868 executive director of retail sales and marketing Anna (Anna.Johnston@TasteforLife.com)Johnston retail account manager Allen Gold 800-677-8847 (x111) founder and chief executive officer T. James Connell creative and sales offices 155 Washington Street Keene, NH 03431 603-283-0034 For more health and wellness resources visit a note on recipes Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: ★★★★★ Extraordinary (50 percent or better), ★★★★ Top source, ★★★ Excellent source, ★★ Good source, ★ Fair source Published monthly by Taste for Life®, 155 Washington Street, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); © 2022 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. Printed in the US on partially recycled paper. The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources. Featured Nourish Article & Recipe
**If you can’t find arrowroot powder, you can substitute cornstarch.
3. Scatter ½ cup of the raspberries in baking dish. Pour batter over raspberries to fill baking dish. Decorate top of batter with remaining ½ cup of the raspberries.
1. Preheat oven to 350˚. Lightly grease a 7½x2-inch round baking dish or a 6- or 7-inch pie plate with coconut oil.
Per serving (with optional powdered sugar dusting): 208 Calories, 7 g Protein, 34 g Carbohydrates, 13 g Total sugars (12 g Added sugars), 3 g Fiber, 5 g Total fat (3 g sat), 102 mg Sodium, ★★ Vitamin B2 (riboflavin), ★ Vitamin B1 (thiamine), Calcium, Folate, Iron, Phosphorus Kitchen Note: This clafoutis is a lifesaver for times when you need a last-minute dessert. This vegan batter blends quickly and bakes effortlessly for a French-inspired dessert. The flavors are creamy and custardy, lightly sweet and fruity. In addition, for the little effort required, it is an astonishingly beautiful dessert to look at! Raspberries can be replaced with fruits of your choice. Traditionally, clafoutis are made with pitted cherries, but pear, apple, and plum, chopped into bite-size pieces, are also popular. Store the clafoutis, covered with reusable wrap, in the refrigerator for up to 3 days.
4. Bake until beautifully puffed and golden, about 35 minutes. Let cool slightly, about 10 minutes. Dust with powdered sugar, if desired, and serve warm.
*To make this dessert gluten free, replace the all-purpose flour with rice flour or gluten-free baking flour.
2. In a high-speed blender, combine tofu, flour, arrowroot powder, almond milk, maple syrup, coconut oil, lemon zest, vanilla extract, almond extract (if using), and salt. Blend until smooth and creamy, stopping to scrape down sides if needed.
55 min prepservestime 6 [ market gourmet ] SEPTEMBER 2022 5 SUNDERANIHANNAH© Raspberry Clafoutis From The Two Spoons Cookbook by Hannah Sunderani ($32, Penguin, 2022) 1 block (12 oz) silken tofu 1 c all-purpose flour* 1 Tbsp arrowroot** ½ c almondunsweetenedmilk ¹⁄³ c pure maple syrup 1 Tbsp coconut oil, plus more for pan 1 Tbsp lemon zest 1 tsp pure vanilla extract ½ tsp pure almond extract (optional) ¼ tsp fine sea salt 1 c fresh or dividedraspberries,frozen 1 Tbsp (optional)sugar,powderedfordusting
A simple balance test might be an indicator of longevity, according to a new study published in the British Journal of Sports Medicine. Researchers linked an inability for older adults to stand on one leg for 10 seconds with a higher likelihood of dying within a decade. Unlike aerobic fitness, muscle strength, and flexibility, balance tends to be reasonably well preserved until middle age, when it starts to decline. In general, participants in the study who failed the test had poorer health, including obesity, heart disease, high blood pressure, and unhealthy blood fat profiles. Type 2 diabetes was three times as common in this group compared to those who were able to complete theThetest.researchers recommended that the balance test become part of routine health checks for older adults.
SELECTED SOURCES “Inability to stand on one leg for 10 seconds in mid to later life linked to near doubling in risk of death,” BMJ, 6/21/22 • “Successful 10-second one-legged stance performance predicts survival in middle-aged and older individuals” by C.G. Araujo et al., British Journal of Sports Medicine, 6/21/22
6 SEPTEMBER 2022
SOURCE “Balance exercise,” American Heart Association, www.Heart.org find your balance
[ health front ] NEWS THAT’S GOOD FOR YOU try this The American Heart Association offers advice on its website for improving balance. It provides these steps to make the progression toward standing longer on one foot easier: n “Hold on to a wall or sturdy chair with both hands to support yourself.” n “Next, hold on with only one hand.” n “Then support yourself with only one finger.” n “When you are steady on your feet, try balancing with no support at all.”
Adults with a higher probability of dementia may lower their risk by eating more blueberries. Researchers determined that the high concentration of micronutrients in the berries can reduce inflammation that can lead to cognitive decline.
7
berries may slow declinecognitive
SELECTED SOURCES “Blueberry supplementation in midlife for dementia risk reduction,” by R. Krikorian et al., Nutrients, 4/22 • “Regular blueberry consumption may reduce risk of dementia, study finds,” University of Cincinnati, 5/11/22 O3 for BP
The Journal of the American Heart Association reports that about 3 grams of omega-3 fatty acids is “the optimal daily dose” to help lower blood pressure. The omega 3s EPA and DHA are concentrated in fatty fish such as salmon, tuna, and sardines. They are widely available in supplement forms as well. About 3 ounces of Atlantic salmon provides 3 grams of omega 3s, according to the heart association. “Our study supports the FDA guidance that EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease by lowering high blood pressure, especially among people already diagnosed with hypertension,” said researcher Xinzhi Li, MD, PhD.
Dr. Krikorian noted that Alzheimer’s disease, “like all chronic diseases of aging, develops over a period of many years beginning in midlife.”
SELECTED SOURCES “About 3 grams a day of omega-3 fatty acids may lower blood pressure, more research needed,” American Heart Association, 6/1/22 • “Omega 3 polyunsaturated fatty acids intake and blood pressure . . .” by X. Zhang et al., Journal of the American Heart Association, SEPTEMBER6/1/222022
“The sample size [33 participants] is an obvious limitation of the study, so it will be important to reproduce these findings,” said lead researcher Robert Krikorian, PhD. “In the meantime, it might be a good idea to consume blueberries on a regular basis.”
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Spicy Mustard, BBQ & Steak $3.99Sauces Save up to $2.00 / 8.5 – 12 oz. SELECT VARIETIES $4.99Ketchups Save $1.50 / 11.3 oz. SELECT VARIETIES Dressings, Avocado Oil Spray & Teriyaki Sauce $5.99 Save up to $2.00 / 4.7 – 8.5 oz. SELECT VARIETIES Primal Kitchen OM Mushroom Mark Sisson, New York Times best selling author of The Keto Reset Diet, set out to create the world’s best-tasting, real-food pantry staples, starting with a mayonnaise made with avocado oil. These condiments are made with real, simple, exceptional ingredients — and contain no dairy, gluten, grain, refined sugar or soy. Whole food mushrooms provide a full spectrum of active compounds to support optimal health. So you can bet your beta glucans they’re effective. No gluten ingredients. Vegan. Keto friendly. Paleo friendly. Kosher. No synthetic or artificial ingredients. Tested for heavy metals. Non-GMO Project verified. Om Mushrooms is all about amazing, functional, whole food, organic mushrooms with life changing health benefits. Learn more about Om Mushrooms on page 16. 25% OFF Save $6.25 80 – 90 ct. SELECT VARIETIES Pasta & Alfredo $7.49Sauces Save $1.50 / 15.5 – 24 oz. SELECT VARIETIES $7.99Mayo Save $2.90 / 12 oz. SELECT VARIETIES Avocado Oil $9.99 Save $3.20 / 16.9 oz. SALE GOOD THROUGH SEPTEMBER 30, 2022 SEPTEMBER 2022 9
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SALE GOOD THROUGH SEPTEMBER 30, 2022 SEPTEMBER 2022 11 Wild Planet Albacore & Skipjack Tuna RiceSelect Assorted Rice Wild Planet is committed to providing the finest tasting, sustainably caught wild seafood while supporting the conservation of marine ecosystems. Wild Planet Albacore and Skipjack tuna offerings are high in omega 3s, low in mercury, and undiluted by water or additives. The well-stocked rice pantry starts with RiceSelect. One taste, and you’ll understand why the people at RiceSelect are passionate about what they do. Skipjack Tuna Pouch 2/$5.00 Save $2.58 on 2 / 3 oz. Skipjack Tuna Cans 2/$6.00 Save $1.98 on 2 / 5 oz. SELECT VARIETIES Albacore Tuna Pouch 2/$7.00 Save $4.18 on 2 / 3 oz. SELECT VARIETIES Albacore Tuna Cans $3.99 Save $1.60 / 5 oz. SELECT VARIETIES Texmati & Jasmati $7.49 Save $2.50 / 32 oz. SELECT VARIETIES Royal Blend & Couscous $8.99 Save up to $2.70 / 21 – 26.5 oz. SELECT VARIETIES $9.99Orzo Save $1.70 / 32 oz.
BY EVA MILOTTE tasty twirls! make your own noodlesveggie Easy to create and fun to eat, spiralized vegetables are a healthy alternative to pasta. © AMERICA’S TEST KITCHEN 12 SEPTEMBER 2022
Mediterranean Carrot Noodle Bowl From Bowls by America’s Test Kitchen ($27.99, America’s Test Kitchen, 2020) 2 Tbsp Harissa (recipe follows or use a store-bought version) 2 Tbsp lemon juice 1 Tbsp water 2 tsp honey ⅛ tsp table salt ⅛ tsp pepper 12 oz carrot noodles*, cut into 6-inch lengths 2 c (2 oz) baby arugula ¼ c chopped fresh mint, divided 2 oz goat cheese, crumbled (½ c) ¼ c dried apricots, sliced thin 1. Whisk harissa, lemon juice, water, honey, salt, and pepper together in a large bowl. Measure out and reserve 1 tablespoon of the vinaigrette for serving. 2. Add carrot noodles, arugula, and 3 tablespoons of the mint to bowl with vinaigrette. Toss to coat. Season with salt and pepper to taste. 3. Divide among individual serving bowls, and then top with goat cheese and apricots. Sprinkle with remaining 1 tablespoon mint. Drizzle with reserved vinaigrette. Serve.
3. Pat zucchini dry with paper towels or a clean kitchen towel. Transfer to a serving bowl. Drizzle lemon mixture over.
Kitchen Note: For a light, refreshing take on a noodle bowl, this dish foregoes starchy noodles in favor of naturally sweet carrot noodles. Homemade harissa works great in this recipe, but you can substitute a store-bought version if you wish, though spiciness can vary greatly by brand. Per serving: 219 Calories, 8 g Protein, 35 g Carbohydrates, 23 g Total sugars (6 g Added sugars), 7 g Fiber, 7 g Total fat (4 g sat), 404 mg Sodium, ★★★★★ Vitamin A, ★★ Vitamin B2 (riboflavin), B6, C, K, Phosphorus, Potassium, ★ Vitamin B1 (thiamine), B3 niacin, E, Calcium, Folate, Iron, Magnesium Harissa From Bowls by America’s Test Kitchen ($27.99, America’s Test Kitchen, 2020) 6 Tbsp extra-virgin olive oil 6 garlic cloves, minced 2 Tbsp paprika 1 Tbsp ground coriander 1 Tbsp ground dried Aleppo pepper 1 tsp ground cumin ¾ tsp caraway seeds ½ tsp table salt
4. Toss with mint and Parmesan. Serve at room temperature. Kitchen Note: Zucchini noodles are typically sautéed, but this is a raw and refreshing no-cook dish. Per serving: 213 Calories, 7 g Protein, 10 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 3 g Fiber, 17 g Total fat (4 g sat), 480 mg Sodium, ★★★★★ Vitamin B1 (thiamine), ★★ Vitamin B6, Calcium, Phosphorus, ★ Vitamin B2 (riboflavin), E, K, Folate, Iron, Magnesium, Potassium, Zinc The best way to spiralize vegetables is with a handheld or countertop spiralizer or mandoline slicer. Alternately, you can cut, shred, or shave vegetables into noodles yourself. For the ultimate in convenience, look for packages of spiralized veggies at the supermarket. A vegetable’s flesh must be firm to spiralize into noodles. Steer clear of squishy produce. Instead, try firm-fleshed favorites like zucchinis, cucumbers, carrots, beets, andBeforeasparagus.spiralizing, be sure to peel away any inedible skin. Slice the ends off to create flat and even surfaces. For best results, vegetables should typically be 1½ inches in diameter and at least 2 inches long. These recipes will get you started in transforming nutrient-rich, low-carb veggies into noodle bowls to be sauced and tossed with your favorite foods.
* Make your own noodles using a spiralizer. You will need 1 pound of carrots to get 12 ounces of noodles. For the best noodles, use carrots that are at least ¾ inches wide at the thinnest end of the carrot and 1½ inches wide at the thickest end.
2. Let cool to room temperature. (Harissa can be refrigerated for up to 4 days.) min prepservestime 10 min prep makestime ½ cup 25 min prepservestime 4
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Zucchini Noodles with Lemon and Fresh Mint From the Taste for Life test kitchen 4 medium zucchini, unpeeled, ends trimmed 1 tsp Juicesaltof 2 medium lemons ¼ c extra-virgin olive oil Freshly ground black pepper ¼ c chopped fresh mint leaves ¹⁄³ c grated Parmesan cheese
2. Meanwhile, whisk lemon juice, oil, and pepper to taste in a small bowl. Set aside.
1. Use a spiralizer or mandoline to slice zucchini into long strands. Place zucchini strands in a large colander. Toss with salt. Set aside to drain for 5 minutes.
1. Combine all ingredients in a bowl and microwave until bubbling and very fragrant, about 1 minute, stirring halfway through microwaving.
continued from page 13 25 min prepservestime 2
3. Stir in pesto and feta. Season with salt and pepper. Garnish with pine nuts, if using. Per serving: 228 Calories, 9 g Protein, 12 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 5 g Fiber, 17 g Total fat (5 g sat), 656 mg Sodium, ★★★★★ Vitamin K, ★★★ Vitamin B2 (riboflavin), Folate, Iron, ★★ Vitamin B1 (thiamine), B6, Calcium, Phosphorus, ★ Vitamin A, B3 (niacin), B12, C, E, Potassium, Zinc© SARAH BOND
PestoNoodlesAsparaguswith From www.LiveEatLearn.com, recipe by Sarah Bond 1 lb asparagus 1 tsp olive oil ¼ c your favorite pesto ¼ c crumbled feta cheese Salt and pepper to Pinetastenuts for garnish (optional)
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2. Heal oil in a large sauté pan over medium-high heat. Add asparagus and cook, tossing frequently, until asparagus noodles are bright green and slightly tender, just 1 to 2 minutes.
1. Clean and dry asparagus. Break off tough bottom inch of each spear. Use a vegetable peeler to shave asparagus into long strips, moving from tip to bottom.
From Danielle Walker’s Healthy In a Hurry by Danielle Walker ($35, Ten Speed Press, 2022) 40 min prepservestime min prep makestime cup ¹⁄³ c Creamy Thai-Style Almond Sauce (recipe follows) 1 Tbsp tamarind paste (optional) 3 medium zucchini, peeled 2 large carrots, peeled Fine sea salt and freshly ground black pepper 1 Tbsp avocado oil 1 c shredded purple cabbage 1 c cauliflower florets, broken into small pieces 1 c mung bean sprouts 2 green onions, white and tender green parts, chopped, with white and green parts separated 1 lb boneless, skinless chicken breasts, diced ½ c fresh cilantro leaves and tender stems ¼ c chopped toasted cashews
1. In a small bowl, whisk together garlic, tahini, almond butter, lime juice, coconut aminos, coconut sugar, and ginger.
5. Pour sauce into skillet and toss until all ingredients are evenly coated. Season to taste with salt and pepper. Serve garnished with cilantro, green parts of green onions, and cashews.
Chicken Pad Thai Noodles
Almond Sauce
4 PICKAUBRIE© 10
*If you can’t find coconut aminos, substitute tamari or low-sodium soy sauce.
4. Add carrot and zucchini noodles. Stir and cook for about 2 minutes, until noodles have softened and any liquid has evaporated. Raise heat to high, stir in chicken, and sauté for 3 to 5 minutes, until chicken is cooked through. Remove from heat.
SEPTEMBER 2022 15
¾
3. Season to taste with salt and pepper. Store in an airtight container in the refrigerator for up to 1 month.
2. Slowly whisk in just enough of the water to create a thick and creamy sauce.
2. Line a large bowl with a dry, clean kitchen towel. Use a spiralizer or mandoline to create noodles from the zucchini and carrots. Transfer them to prepared bowl and sprinkle with salt. Set aside.
From Danielle Walker’s Healthy In a Hurry by Danielle Walker ($35, Ten Speed Press, 2022) 1 clove garlic, crushed ¼ c tahini ¼ c unsweetened almond or cashew butter 2 Tbsp freshly squeezed lime juice ¼ c coconut aminos* 2 Tbsp coconut sugar 1 tsp peeled and grated fresh ginger 1 to 2 Tbsp water Fine sea salt and freshly ground black pepper
3. In a large skillet, heat oil over medium-high heat. Add cabbage, cauliflower, bean sprouts, and white parts of green onions. Sauté for 4 to 5 minutes, until vegetables are crisp-tender.
Per serving: 390 Calories, 34 g Protein, 23 g Carbohydrates, 13 g Total sugars (3 g Added sugars), 6 g Fiber, 19 g Total fat (3 g sat), 684 mg Sodium, ★★★★★ Vitamin B3 (niacin), B6, C, Phosphorus, ★★★★ Vitamin B2 (riboflavin), K, ★★★ Vitamin A, B1 (thiamine), Magnesium, ★★ Vitamin E, Folate, Potassium, Zinc, ★ Vitamin B12, Calcium, Iron Creamy Thai-Style
1. In a small bowl, stir together almond sauce and tamarind paste, if using. Set aside.
Kitchen Note: The pad thai served in American Thai restaurants is typically quite sweet. This velvety sauce combines the moderate sweetness from coconut aminos and coconut sugar. If you prefer that restaurant-quality sweetness, add another 1 to 2 tablespoons of the coconut sugar to the almond sauce to achieve it. Store leftovers in the fridge for up to 3 days. To reheat, sauté in a dry skillet over medium heat for 3 to 5 minutes, or heat in an uncovered baking dish in a preheated 350° oven for 15 minutes. To make ahead: Store the sauce in a sealed jar in the fridge for up to 1 month. Spiralize the zucchini and carrots, place in an airtight container lined with a clean kitchen towel to soak up moisture, and store in the refrigerator for up to 2 days.
Each stage has its own benefits, and that’s why Om uses the whole mushroom, including both the mycelium and the fruiting body. Whole Mushroom The second is the mycelial stage. Mycelium must survive and thrive in very environments.competitive
Focus Alertness&
Om: Mushroom Superfood Om was founded in 2010 by Sandra Carter (M.A. MPH, Ph.D.), a health and wellness expert with a PhD in preven tative medicine and Steve Farrar, a mycologist with over 30 years of experience growing mushrooms. Both have a deep-rooted passion for mushrooms.
Mushrooms Have Several Growth Stages: Mushrooms begin their growth stage when a spore germinates. A germinating spore must mate with a compatible spore type to advance to the next stage of growth.
HealthNerve
3USDA
•
TARGET CUSTOMER: Trouble concentrating or fluctuation in mood. Wanting to incorporate the power of mushrooms to improve overall mental health. Memory MoodCreativity Organic 3Certified Kosher USA 3Gluten Free Non-GMO Project Verified 3Lactose Free 3Paleo-Friendly 3Keto-Friendly Organic Lion’s Mane Powder: supports a healthy nervous system Helpful with focus, creativity and mood Supports overall cognitive health
3
KEY INGREDIENTS & SUPPORTING CLAIMS •
•
16 SEPTEMBER 2022
“Om Mushrooms are all about amazing, functional, whole food, organic mushrooms with life changing health benefits.” — Jan Hall, CEO
Om’s mushrooms are grown in an environmentally controlled, cGMP certified facility in Carlsbad, California — just north of San Diego. Currently, Om grows 11 species of mushrooms. Through years of growing experience, the team has developed the expertise to manage the exact light, temperature, hydration, and air flow for each of the 11 species of mushrooms. The ability to grow mushrooms in a controlled environment helps optimize the growing cycle and bioactive compounds. Mushrooms are bio-accumulators, which means they will absorb whatever is in their environment. Om’s pris tine growing facility ensures that no toxins, pesticides or heavy metals will compromise the final product.
The final stage is the fruit body that produces and releases spore for the next generation of mushrooms. Fruit bodies generally last for only a few days in most mushroom species.
3
Grown 3Vegan
Om Superfood Mushroom powders contain both myce lium and fruiting bodies to provide the complete nutri ent profile. The mycelium, or the root-like system of the mushroom, is an amazing network of active threadlike strands and the primary life system of the mushroom. The mycelium, fruiting bodies and nutrients include anti oxidants, prebiotic non-soluble fiber, digestive enzymes, proteins, vitamins and other immune-supporting com pounds. This all contributes to a life of vitality and overall daily wellness.
6. To serve, divide roasted vegetables between 2 serving plates. Place the avocado on top and drizzle with the lemon juice and tahini. Sprinkle with hempseeds and another pinch of sea salt. Garnish with pea tendrils.
L&B Signature Spuds Potato Seasoning — This no-MSG garlic, onion, herb and spice blend doesn’t just sparkle on your potatoes. This additiveand preservative-free seasoning also features pepper, chives, parsley and sage.
2. On one baking sheet, add the potatoes, sweet potatoes, carrots, beets and radishes. Drizzle with 1 tablespoon coconut oil, ½ teaspoon curry powder and ¼ teaspoon sea salt, and toss to combine.
Harvest Veggie Bowl Recipe source: Minimalist Baker 1 cup thinly sliced green cabbage 1 medium red bell pepper, seeded and thinly sliced 1 cup stemmed and rough chopped broccolini 2 cups rough-chopped kale ½ medium avocado, divided 1 medium lemon, juiced, divided (about 3 Tbsps) 2 Tbsps tahini, divided 2 Tbsps hemp seeds Pea tendrils for garnishing
4. After the potatoes and carrots have been cooking for 10 minutes, add the second pan to the oven and bake until the vegetables on both sheet pans are golden brown and tender, about 10 minutes.
INGREDIENTS: 4 medium red baby potatoes, sliced into ¼-inchthick rounds ½ large sweet potato, sliced into ¼-inch-thick rounds 2 large carrots, peeled, halved and thinly sliced 1 medium golden beet, sliced into ⅛-inch-thick rounds 4 medium radishes, halved or quartered if large 2 Tbsps coconut oil, melted, divided 1 tsp curry powder, divided ½ tsp sea salt, divided, plus more for garnish
SEPTEMBER 2022 17
Ideas & Solutions: Great on any potato: hash browns, mashed potatoes, baked potatoes...you name it! It’s also great on your eggs in the morning, your salad in the afternoon or your steak in the evening. You can even use it to spice up dips, dressings and soups. It can work with all parts of your breakfast, lunch and dinner!
20 min prep time 25 min cook time makes 2 servings
1. Preheat the oven to 400 F, and line two rimmed baking sheets with parchment paper.
5. Add the kale to either pan, and continue to roast until the kale is bright green, about 5 minutes.
7. The bowls are best enjoyed fresh. Leftovers can be covered and stored in the refrigerator for up to 4 days.
DIRECTIONS:
3. Transfer the baking sheet to the oven and bake for 10 minutes. Meanwhile, on the second baking sheet, add the cabbage, red bell pepper and broccolini. Drizzle with the remaining 1 tablespoon oil, ½ teaspoon curry powder and ¼ teaspoon sea salt. Toss to combine.
L&B Seasoning Spotlight
SELECTED SOURCES
do you need? Men
ways increaseto fiber you enough?
• Opt for whole fruit instead of fruit juice.
There are two types of fiber: soluble and insoluble. These nondigestible carbohydrates come from plant matter that cannot be broken down by the body’s digestive enzymes.
Harvard.edu
• Reach for foods with at least 5 grams of fiber per serving.
18 SEPTEMBER 2022
• Insoluble fiber adds bulk to stools and helps food pass efficiently through the intestines, aiding regularity. You’ll find insoluble fiber in wheat bran, nuts, whole grains, cereals, seeds, and vegetables such as cauliflower and green beans.
• Pick raw veggies instead of packaged snack foods.
Simply adding more fiber to your daily routine can help decrease your appetite and contribute to weight loss. But that’s not all. More fiber can improve cholesterol, lower blood pressure, and reduce your risk for heart disease, diverticulitis, and Type 2 diabetes. “Effects of dietary fibre type on blood pressure…” by C.E. Evans et al., Journal of Hypertension, 5/15 • “Fiber,” Harvard T.H. Chan School of Public Health, www.hsph. • “Fiber,” Linus Pauling Institute, Oregon State University, https://lpi.oregonstate. edu • “Increasing fiber intake,” www.UCSFHealth.org • “Nutrition and healthy eating,” www.MayoClinic.com, 11/16/18
• Select fresh fruit for dessert.
Consider these tips for increasing your daily fiber intake:
• Choose whole grain breads, cereals, and crackers.
• Eat a daily salad topped with a half-cup of beans and grated carrots. ● much fiber ages 50 and younger should aim for 38 grams of daily fiber for optimal health. Women ages 50 and younger need 25 grams. It’s a little day if you’re older.
How
less per
are
[ quick tips ] BY TASTE FOR LIFE STAFF
• Soluble fiber dissolves in water, creating a gel-like substance that slows digestion and keeps you feeling full longer. Oats, barley, legumes, citrus fruits, apples, strawberries, and carrots are great sources of soluble fiber.
getting
omega 3s for athletes
A 2021 study concluded that four weeks of omega-3 supplementation may alleviate muscle damage caused by exercise. That research appeared in the Journal of the International Society of Sports Nutrition.
[ weight & fitness ] BY TASTE FOR LIFE STAFF 20 SEPTEMBER 2022
We all need omega 3s, essential fatty acids that our bodies can’t manufacture. They are particularly important for athletes. Most of us don’t eat enough of the foods—primarily oily fish—that are rich in omega 3s, falling short of the American Heart Association’s goal of two servings of fish per week. What the science says Omega 3s are valuable for active people in specific ways—as you can see from the results of the following studies, which considered their efficacy for enhancing athletic performance and healing exercise injuries.
essential fatty acids are key for endurance, recovery, and more
SELECTED SOURCES “Applications of omega-3 polyunsaturated fatty acid supplementation for sport performance” by J.D. Philpott et al., Research in Sports Medicine, 4–6/19 • “Effect of omega-3 dosage on cardiovascular outcomes” by A.A. Bernasconi et al., Mayo Clinic Proceedings, 2020 • “The effect of omega-3 polyunsaturated fatty acid supplementation on exercise-induced muscle damage” by Y. Kyriakidou et al., Journal of the International Society of Sports Nutrition, 1/13/21 • “Omega-3 fatty acids for sport performance: Are they equally beneficial for athletes and amateurs? A narrative review” by F. Thielecke and A. Blannin, 11/30/20; “Omega-3 polyunsaturated fatty acids: Benefits and endpoints in sport” by M.A. Gammone et al., 12/27/18, Nutrients
A 2018 review published in the journal Nutrients reported that omega-3 fatty acids have an influence on exercise and the metabolic response of skeletal muscle and on the functional response during exercise training. In addition, the researchers noted, the potential antiinflammatory and antioxidant properties of omega 3s may improve health and performance in physically active people because of their increased reactive oxygen production.A2020review, also published in Nutrients, looked at the effectiveness of EPA and DHA on performance, recovery, and injury or reduced risk of illness in professional and amateur athletes. “Several studies suggest a potentially beneficial effect of EPA/DHA on performance by improved endurance capacity and delayed onset of muscle soreness, as well as on markers related to enhanced recovery and immune modulation,” the researchers wrote.
A 2018 study published in Research in Sports Medicine looked at omega 3s as an aid for enhancing physical performance, stamina, and recovery. The researchers determined that supplementation with the fatty acids may improve athletes’ capacity for endurance by “reducing the oxygen cost of exercise.” They also reported that omega 3s may aid in recovery from muscle damage caused by exercise. ●
● Omega 3s provide a mood boost. Research on supplements providing at least 1 gram daily of EPA determined that dietary supplements of omega 3s, especially EPA, help relieve depression symptoms. People who feel anxious tend to have diets lower in omega 3s. And the reverse holds true: Omega 3s in the right amount can soothe stress.
● Omega 3s bring benefits to women at many stages of life. Those who take daily supplements report fewer symptoms of PMS. Taking omega 3s during pregnancy and breastfeeding can aid in the development of the baby’s nervous system, retina, and brain—and reduce the risk of postpartum depression in the mother.
More Essential Benefits of Omega 3s
SEPTEMBER 2022 21
● Omega-3 fatty acids are linked to cardiac health. A 2020 analysis of 40 clinical trials involving more than 135,000 participants found that supplements of the omega-3 fatty acids EPA and DHA lowered the risk of heart attack by 13 percent, fatal heart attack by 35 percent, coronary heart disease event by 10 percent, and fatal coronary heart disease by 9 percent.
22 SEPTEMBER 2022
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When making snack bars at home, you can control the ingredients and the flavors that go into them.
5. Stir all ingredients together until well blended or use a food processor or blender to combine.
Here’s a simple base recipe that can be customized:
They’re easier to make than snack bars since they don’t require any baking.
Bite-sized energy balls are easy to transport, making them a favorite for lunchboxes, car trips, and outdoor excursions. Like snack bars, energy balls can be customized with your favorite nuts, seeds, spices, and sweeteners.
Oats are one of the most popular healthy ingredients found in homemade snack bars. Rich in fiber, protein, potassium, magnesium, and omega-3 fatty acids, oats are filling and wholesome and easily bind with other ingredients. Wheat germ is another nutritious addition. Nuts, seeds, and natural sweeteners fuel the body with good carbs, fats, and protein. Dried fruit adds chewiness and sweetness. Some favorites include shredded coconut, raisins, dried cranberries, dried cherries, dried apricots, dates, and dried figs. Protein powder is sometimes added to snack bars to boost their nutritional value and flavor. Honey, peanut butter, almond butter, or coconut oil bind everything together. Spices may be added to boost flavor. Cinnamon, cardamom, nutmeg, and ginger are some favorites.
3. Customize the flavor by adding no more than ½ cup total of any of the following: shredded coconut, dried fruit, chocolate chips, sunflower seeds, or nuts (be sure items are chopped).
6. Scoop out a tablespoon of mixture and roll into a ball. Repeat until all mixture has been formed into balls. Refrigerate up to 5 days in an airtight container. ●
Snack Bars
1. Start with 2 cups of rolled oats. (If you’re gluten free, be sure the oats you select are labeled gluten free on the product packaging.) Add 1 cup of creamy nut or seed butter.
• “How to make your own snack bars” by Bob’s Red Mill, www.BobsRedMill. com, 4/10/21 It’s back-to-school time, and that means snacks are front and center. Students aren’t the only ones that get midafternoon hunger pangs. We can all benefit from nutrient-rich, energy-filled snacks—no matter the time of day. with snack bars and energy balls power up!
2. Drizzle in ½ cup of honey, agave nectar, molasses, or maple syrup. These items add sweetness and moisture, and act as a binder.
4. Add a pinch of salt and/or a few sprinkles of ground cinnamon, cardamom, or ginger to boost flavor without adding calories.
[ cook-at-home ] BY LISA FABIAN 26 SEPTEMBER 2022
SELECTED SOURCES “The easiest formula to follow to make a week’s worth of healthy energy balls” by Joy Howard, www.EatingWell.com, 7/28/20
Energy Balls
Bliss Balls From Bliss Bites by Kate Bradley ($14.99, Hardie Grant Books, 2018) 1½ c (5½ oz) walnut halves 8 Medjool dates (about 5½ oz), pitted 1½ oz almond butter ¼ c (1 oz) raw cacao powder Finely grated zest of 1 orange 1 tsp orange extract
‘Jaffa’ Choc-Orange
¼ c (1 oz) raw cacao powder 1 tsp vanilla extract or ½ tsp vanilla powder 1 tsp peppermint extract
10 min prep makestime14 10 min prep makestime14 SEPTEMBER 2022 27
2. Take about 1 tablespoon of the mixture at a time and roll into 1-inch balls.
3. Place balls in an airtight container. Refrigerate or freeze the balls. They will keep for up to 2 weeks in the fridge, and a couple of months in the freezer.
1. Place all ingredients in a food processor or blender and pulse until combined.
Choc Mint Bliss Balls
Per serving (2 balls): 128 Calories, 3 g Protein, 24 g Carbohydrates, 19 g Total sugars (0 g Added sugars), 4 g Fiber, 4 g Total fat (1 g sat), 1 mg Sodium, ★ Vitamin E, Magnesium, Phosphorus
Kitchen Note: These bliss balls are a Jaffa orange lover’s delight. Try them as a great afternoon snack or as a midmorning pick-me-up. They’ll keep your day balanced and your sweet tooth satisfied. Add some chocolate protein powder (about 2 tablespoons) for some extra energy, or drizzle them with melted chocolate for a delicious dessert-time treat.
From Bliss Bites by Kate Bradley ($14.99, Hardie Grant Books, 2018)
Kitchen Note: A simple, delicious, and fresh-tasting snack to have while you’re on the go, these little grain-free bites will keep your brain fueled and those sweet cravings satisfied. Think of this no-guilt treat as a chocolate-mint cookie replacement, or if you’re old school, an after-dinner mint replacement.
2. Take about 1 tablespoon of the mixture at a time and roll into 1-inch balls.
3. Place balls in an airtight container, and then refrigerate or freeze them. They will keep for up to 2 weeks in the fridge, and a couple of months in the freezer.
Per serving (2 balls): 127 Calories, 3 g Protein, 24 g Carbohydrates, 19 g Total sugars (0 g Added sugars), 4 g Fiber, 4 g Total fat (1 g sat), 1 mg Sodium, ★ Vitamin E, Magnesium, Phosphorus
1½ c (5½ oz) walnut halves 8 Medjool dates (about 5½ oz), pitted 1½ oz almond butter
1. Place all ingredients in a food processor or blender and pulse until combined well.
Tofu is a plant-based protein made from soybeans. Extra-firm tofu is a tasty alternative to chicken. It can be baked, fried, grilled, or sautéed—you can even marinate it. Baking cubes of tofu gives it a crispy crunch that’s perfect for tossing into a stir fry or on top of a ramen bowl. Like tofu, tempeh is made from fermented soybeans and its texture is similar to extra-firm tofu. You can often find flavored or marinated tempeh in the refrigerated section of the supermarket. Tempeh can be cut into strips, sautéed, and used in sandwiches. Tempeh also makes a perfect base for vegetarian meatballs.
Beans and lentils are perfect for adding to casseroles, soups, rice, or salads. You can use beans or lentils in place of ground beef in chili, taco filling, pasta sauce, or loaded nachos. Tofu and tempeh
Veggie burgers
plant-based protein
• The High-Protein Vegan Cookbook by Ginny Kay McMeans ($24.95, The Countryman Press, 2019) • “Impossible Burger,” www.ImpossibleFoods. com, 2022 • “Silicon Valley’s bloody plant burger smells, tastes and sizzles like meat,” www.NPR.org
Beans and lentils
[ healthy strategies ] BY KELLI ANN WILSON 28 SEPTEMBER 2022
If you’re craving a burger, there are plenty of non-meat alternatives to satisfy your cravings, from black bean to soy and everything in between. Many grocery stores have dedicated areas in the freezer section where you can find vegetarian burgers and other non-meat protein options. Two relative newcomers to the veggie burger scene claim to offer beef lovers a more sustainable plantbased alternative. Beyond Burger is a pea protein burger that packs the sizzle of ground beef and supplies 20 grams of protein per plant-based patty. Impossible Burger, made from soy and potato proteins, has the texture and taste of ground beef, but with more protein, less fat, and fewer calories than a patty made from 80 percent lean SELECTEDmeat.
Recent events in the US and around the world have altered the food landscape in many ways. With supply chain issues and rising food costs causing uncertainty for customers, now is a great time to consider swapping in plant-based meat alternatives.
Healthy and affordable meat alternatives
One of the easiest plant-based proteins to prepare, dried beans and lentils can be cooked in batches ahead of time, and then refrigerated for up to four days or frozen for up to three months. You can also use canned beans—be sure to grab the cans that say “no salt added” to keep sodium in check.
SOURCES “Beyond Burger,” www. BeyondMeat.com, 2022 • “Healthful vegetarian meal ideas,” 6/21; “Protein foods for your vegetarian child,” 6/21, Academy of Nutrition and Dietetics, www. EatRight.org
SEPTEMBER 2022 29 moreFour considerto q Grains like oats, rye, wheat, and barley are excellent sources of protein that can stand on their own. r Gluten-free grains and grains.wayusedvarietyandbuckwheat,rice,products—includinggrain-likequinoa,millet,wildrice—addandcanbeinthesameastraditional s Nuts proteinboostand add a satisfying crunch to dishes.plant-basedSavory nuts like cashews and walnuts are perfect for adding to salads or grain dishes. Use andsweetnaturallyalmondspecanstoadd protein to muffins and oatmeal. t Nut and seed butters can be made from a variety of sources—someplant of the most popular are cashew,almond,and sunflower seed. These butters can be added to everything from pancake batter to smoothies.
BearFoxHedgehogDeerSquirrel RaccoonSnakeHareBird Answer [ just for kids find] animals in the picture and in the puzzle 30 SEPTEMBER 2022
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