Lunds & Byerlys Sept 2023

B2 (riboflavin)

.34 mg nonfat milk, 1 cup

B vitamins

It s the Bs that help the body grow, develop, and stay

Research shows that vitamins B6 and B12 can help regulate levels of homocysteine, an amino acid in the blood that increases the risk of cardiovascular disease. Vitamin B3 (niacin) plays a role in keeping the skin, nervous system, and digestive system healthy; B5 (pantothenic acid) and B12 are known for their ability to influence growth and development; and B9 assists cells in making and maintaining DNA. Studies also show that people with a lower level of B6 in their blood may be at a higher risk for certain types of cancer. Eating well-balanced meals that include meat or seafood, dairy, leafy greens, and whole grains can help you obtain the Bs necessary for growth and development. If you are anemic, vegan, or vegetarian, you may be at risk for low levels of B vitamins. Deficiencies can cause tiredness, loss of appetite, and poor growth in children. Consider supplementation. ●

RECOMMENDED DAILY DIETARY ALLOWANCE

B6

Children 9–13 years 4 mg

Adults 19+ years 5 mg

Children 9–13 years 1.0 mg

Adults 19–50 years 1.3 mg

Adults 51+ years 1.7 mg 1.5 mg

B7 (Biotin)

B9 (Folic acid)

B12

Children 9–13 years 20 micrograms

Adults 19+ years 30 micrograms

Children 9–13 years 300 micrograms

Adults 19+ years 400 micrograms

Children 9–13 years 1.8 micrograms

Adults 19+ years 2.4 micrograms

well.

Featured Nourish Recipes

Found on page 17

• FEATURED RECIPE: ROASTED CAULIFLOWER & TURMERIC KEFIR CURRY

• L&B SEASONING SPOTLIGHT: L&B GARAM MASALA SEASONING

Stumptown Coffee

We’re Stumptown and it’s good to meet you. We are committed to sourcing, roasting, and brewing fresh coffee of the highest quality. For us, quality goes beyond the contents of our cups and is linked to the love and respect we show our producing partners, our customers, the planet, and each other. Thank you for having coffee with us.

Cascadian Farm Products

Cascadian Farm’s chewy granola bars, cereals and granola are a great addition to your healthy diet. Bring pure, whole-grain goodness to your table or on the go.

chief content officer and strategist

Lynn Tryba

(Lynn.Tryba@TasteforLife.com)

contributing editors

Lisa Fabian, Rich Wallace

associate editor

Kelli Ann Wilson

art director

Michelle Knapp

custom graphics manager

Donna Sweeney

chief marketing and business development officer

Amy Pierce

customer service 800-677-8847

CustomerService@TasteforLife.com

client services director - retail

Judy Gagne (x128)

client services directoradvertising & digital

Ashley Dunk (x190)

western brand promotions director Shannon Dunn-Delgado 415-382-1665

vice president – group brand promotions

Bob Mucci 603-831-1868

vice president – retail sales and strategic partnerships

Anna Johnston

(Anna.Johnston@TasteforLife.com)

founder and chief executive officer

T. James Connell

creative and sales offices

155 Washington Street Keene, NH 03431 603-283-0034

Published monthly by Taste for Life®, 155 Washington Street, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); © 2023 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.

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:

BY LISA FABIAN

flavored salt make your

own!

A Super Seasoning

Buying gourmet spice- and herb-infused seasonings makes a wonderful gift for someone or for yourself, but oftentimes these blends are expensive. Fortunately, it’s easy to create your own, and the results are limited only by your imagination.

Salt enhances all other flavors and is a foundational ingredient for just about every dish you make. Here’s a basic ratio to follow when creating your own salt mixes.

¼ c salt*

2 to 3 tsp desired flavorings**

1. Combine salt with flavorings.

2. Taste and add more flavorings, if needed.

3. Store mixture in an airtight glass container with a lid. Seasoned salt should last up to one year, although flavors may diminish over time.

*For the salt, coarse and flaky versions offer a better texture and appearance. Try kosher salt for an affordable option. If you use regular table salt, add the higher amount of flavorings.

**Add your favorite dried herbs, dried spices, dried chili peppers, dried citrus peels, tea leaves, and/or dehydrated minced vegetables. Make sure flavorings are finely ground, chopped, or flaked, and that they are dry. This helps prevent moisture buildup and keeps the finished product from clumping.

Use flavored salts in roasted vegetables; egg dishes; fruit, vegetable, and pasta salads; soups; stews; popcorn; and grilled items.

Here are some fun flavor combinations to get you started.

Lime-Chili Salt

¼ c coarse kosher salt, sea salt, or pink Himalayan salt

2 tsp dried lime zest

1 tsp crushed red pepper flakes

Use in Mexican dishes, to flavor plain mayonnaise, and in tropical fruit salads.

Vanilla Salt

¼ c coarse kosher salt, sea salt, or pink Himalayan salt

1 vanilla bean, scraped seeds from Use in baked goods.

Saffron-Fennel Salt

¼ c coarse kosher salt, sea salt, or pink Himalayan salt

1 tsp fennel seeds

½ tsp saffron threads

Use in fish and chicken dishes.

SELECTED SOURCES

“The best homemade flavored salt recipes you’ll love to make,” www. TrueMoneySaver. com, 5/22/23 • “How to make flavored salts” by Emily Han, www.TheKitchn.com

5 ways to manage stress

An overburden of stress can cause significant problems over time, including increasing the risk of developing cognitive impairment. Gentle exercise goes a long way toward easing the effects, as do some other calming strategies. Here are five to try.

q Breathe deeply. Count to 10. Focus on positive thoughts.

r Listen to soothing music.

s Try guided meditation.

t A vitamin B6 supplement may help to reduce feelings of anxiety and depression.

u Magnesium is another supplement that supports a healthy mood.

SELECTED SOURCES “Psychosocial and trauma-related stress and risk of dementia . . .” by A. Bougea et al., Journal of Geriatric Psychiatry and Neurology, 1/22

• “The impact of laughter yoga on depression and anxiety among retired women . . .” by M.R. Armat et al., Journal of Women and Aging, 1–2/22 • “Vitamin B6 supplements could reduce anxiety and depression,” University of Reading, 7/19/22

a checklist to help you live better, longer

Not every one of us is built to live into our hundreds, but we all can take steps to make aging easier. A healthy diet, frequent exercise, reduced stress, and wise lifestyle choices can add years to life while also making those years more vibrant.

Here are some of the fundamentals for attaining a healthy lifestyle.

Choose a healthy diet

The Mediterranean diet, the DASH diet (Dietary Approaches to Stop Hypertension), and other highly regarded eating plans have several things in common: They favor fresh fruits and vegetables; plenty of whole grains and legumes; oily fish such as salmon and sardines; limited amounts of red meat and processed foods; and low intake of salt and sugar.

✔ Berries are loaded with antioxidants, which help support the heart, the brain, and other organs. Dark-colored berries are excellent choices, including blueberries, strawberries, and raspberries. Frozen options are available yearround.

✔ Dark, leafy greens such as spinach, kale, and lettuce offer essential vitamins and minerals as well as all-important fiber.

✔ Legumes (beans, lentils, peas) provide protein and fiber, help lower cholesterol, and regulate blood sugar.

✔ Nuts are rich in fiber, protein, and healthy fats. They help reduce blood sugar.

✔ Oily, coldwater fish provide omega-3 essential fatty acids—vital components of every cell in the body. Salmon, trout, tuna, and mackerel are good choices.

✔ Garlic, ginger, and turmeric are among the healthiest seasoning items. All help reduce inflammation, which is a leading cause of a long list of illnesses.

Get regular exercise

Walking, jogging, cycling, swimming, gardening—any activity that gets the heart pumping is great for overall health. Add a bit of strength training and a stretching routine and you’ll find yourself with more vigor and less stress.

✔ A 2022 study of more than 78,000 older adults linked taking up to 10,000 steps per day with lower rates of cancer, heart disease, and death. Walking briskly added to the benefits.

✔ Two new studies focused on the benefits of short exercise sessions. One found that five minutes of walking every half hour lowered blood sugar and blood pressure in office workers who tend to sit for long periods. A second study focused on more intense sessions and determined that six-minute bouts of high-intensity exercise may extend the lifespan of a healthy brain and ward off Alzheimer’s disease and other neurological disorders.

✔ Adding yoga to an aerobic exercise program led to reductions in blood pressure and other health measures in patients with hypertension.

✔ Exercising outdoors in a park or other natural setting may enhance the experience and increase the benefits. ●

SELECTED SOURCES “Breaking up prolonged sitting to improve cardiometabolic risk . . .” by A.T. Duran et al., Medicine & Science in Sports & Exercise, 1/12/23 • “Impact of yoga on global cardiovascular risk as an add-on to a regular exercise regimen in patients with hypertension” by A. Pandey et al., Canadian Journal of Cardiology, 12/7/22 • “Mediterranean diet,” MedlinePlus, https://MedlinePlus.gov, 7/30/22

• “Prospective associations of daily step counts and intensity with cancer and cardiovascular disease incidence and mortality and all-cause mortality” by B. del Pozo Cruz et al., JAMA Internal Medicine, 9/12/22 • “Six minutes of high-intensity exercise could delay the onset of Alzheimer’s disease,” The Physiological Society, 1/11/23 • “What is the Mediterranean diet?” American Heart Association, www.heart.org

Bobo’s Oat Bars start with the humble oat. This wholesome grain provides the slow burning carbs and protein to get you through the day. These glutenfree bars have capitvated loyal fans nationwide, with no compromise to the original recipe or small-batch baking process.

Bobo’s Oat Bites combine hearty oats with delicious things like coconut or apples, creating flavors that will capitvate your taste buds and provide slow-burning fuel to get you through the day. Pair these bite size bars with your favorite cup of coffee or tea. All are gluten-free and vegan.

Bob’s Red Mill is committed to helping you enjoy a healthy lifestyle full of foods you and your family can love.

Briannas Dressings

Briannas brings you the most mouthwatering, insanely delicious salad dressings to ever caress a leaf of lettuce. Made with the freshest ingredients in small batches for impeccable quality. Avocado Oil &

90 min prep time serves 6

The grains our ancient ancestors enjoyed are experiencing newfound popularity in modern kitchens. Explore these hearty ingredients in the following nourishing dishes.

Mushroom Barley Soup

From The Complete Plant Based Cookbook by America’s Test Kitchen ($34.99, America’s Test Kitchen, 2020)

3 Tbsp extra-virgin olive oil

1 onion, chopped fine

1 lb cremini mushrooms, stemmed and quartered

1 lb portobello mushrooms, stemmed and cut into ¼-inch pieces

¾ tsp table salt, divided

2 carrots, peeled and chopped

3 garlic cloves, minced

9 c low-sodium vegetable broth

½ c pearl barley

2 tsp minced fresh thyme or ½ tsp dried

1. Heat oil in a large Dutch oven over medium-high heat until shimmering. Add onion and cook until softened, about 5 minutes.

2. Stir in cremini mushrooms, portobello mushrooms, and ¼ teaspoon of the salt. Cook until mushrooms have softened and browned, 10 to 15 minutes.

3. Stir in carrots and garlic and cook for 1 minute. Stir in broth, barley, thyme, and remaining ½ teaspoon salt.

4. Bring to a simmer and cook until barley is tender, about 50 minutes. Season with salt and pepper to taste, and serve.

Kitchen Note: Both mushrooms and barley pack unique, robust flavors that can shine on their own or bring out the best in each other. This is a richly flavored soup punctuated with pieces of meaty mushroom and nuggets of chewy barley. If cremini or portobello mushrooms are unavailable, use white button mushrooms, though the soup won’t be as flavorful. You can also use a combination of white button mushrooms and cremini or portobello mushrooms.

Per serving: 224 Calories, 8 g Protein, 0 mg Cholesterol, 34 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 8 g Fiber, 8 g Total fat (1 g sat), 375 mg Sodium, ★★★★★ Vitamin B3 (niacin), ★★★★ Vitamin B2 (riboflavin), ★★★ Phosphorus, ★★ Vitamin A, B1 (thiamine), B6, Zinc, ★ Vitamin K, Folate, Iron, Magnesium, Potassium

Cocoa Cherry Rye Bread

(pictured on page 14)

From Everyday Bread by America’s Test Kitchen ($35, America’s Test Kitchen, 2023)

2 c (11 oz) bread flour

1 c (5½ oz) medium rye flour

¹⁄³ c (1 oz) Dutch-processed cocoa powder

2 Tbsp packed brown sugar

1½ tsp table salt

¼ tsp instant or rapid-rise yeast

1½ c plus 2 Tbsp (13 oz) water, room temperature

1 Tbsp distilled white vinegar

¾ c dried cherries, divided

1. Make dough: whisk bread flour, rye flour, cocoa powder, brown sugar, salt, and yeast together in a large bowl. Using a rubber spatula, fold water and vinegar into flour mixture, scraping up dry flour from bottom of bowl and pressing dough until cohesive and shaggy and all flour is incorporated.

2. First rise: cover bowl tightly with plastic wrap and let sit at room temperature for at least 8 hours or up to 18 hours.

3. Fold and rest: sprinkle half of dried cherries over dough. Using a greased bowl scraper or your wet fingertips, fold dough over itself by lifting and folding edge of dough toward middle and pressing to seal. Turn bowl 90 degrees and fold dough again; repeat turning bowl and folding dough 2 more times. Sprinkle remaining dried cherries over dough, and fold dough 4 more times (for a total of 8 folds). Flip dough seam side down in bowl, cover with plastic, and let rest for 15 minutes.

4. Shape dough: Lay an 18x12-inch sheet of parchment paper on the counter and spray lightly with vegetable oil spray. Transfer dough seam side up to lightly floured counter and pat into a rough 9-inch circle using your lightly floured hands. Using bowl scraper or your floured fingertips, lift and fold edge of dough toward center, pressing to seal. Repeat 5 more times (for a total of 6 folds), evenly spacing folds around circumference of dough. Press down on dough to seal then use bench scraper to gently flip dough seam side down.

5. Using both hands, cup side of dough farthest away from you and pull dough toward you, keeping pinky fingers and side of palm in contact with counter and applying slight pressure to dough as it drags to create tension. (If dough slides

across surface of counter without rolling, remove excess flour. If dough sticks to counter or your hands, lightly sprinkle counter or hands with flour.) Rotate dough ball 90 degrees, reposition dough ball at top of counter, and repeat pulling dough until a taut round ball forms, at least 4 more times. Using your floured hands or the bench scraper, transfer dough seam side down to center of prepared parchment.

6. Second rise: cover dough with an inverted large bowl*. Let rise until dough has doubled in size and dough springs back minimally when poked gently with your finger, 1 to 2 hours.

7. Thirty minutes before baking, adjust an oven rack to the middle position. Place Dutch oven with lid on the rack. Preheat oven to 475˚. Using a sharp knife or a singleedge razor blade, make one 6-inch-long, ½-inch-deep slash with a swift, fluid motion along top of loaf. Carefully remove hot pot from oven and, using parchment as a sling, gently transfer dough to hot pot. Working quickly and reinforcing score in top of loaf if needed, cover pot and return to oven.

8. Bake: reduce oven temperature to 425˚ and bake loaf in covered pot for 30 minutes. Remove lid and continue to bake until loaf registers at least 205˚ , 10 to 15 minutes. Using parchment sling, carefully remove loaf from hot pot and transfer to a wire rack; discard parchment. Let cool completely, about 3 hours, before slicing.

*You will need a bowl that is at least 9 inches wide and 4 inches deep to cover the dough in step 6.

Kitchen Note: Chocolate and rye are a pair that’s become popular in baked goods from cookies to coffee cake for good reason: the bitter notes of chocolate pair well with the earthy, nutty rye flour for a flavor that’s quite sophisticated. Dutchprocessed cocoa powder creates a taller, more open-crumbed loaf than one made with more acidic natural cocoa. Slather a slice with butter and sprinkle with flaky salt for a unique indulgence. The dough will be slightly sticky if you use a lower-protein bread flour.

Per serving (serves 10): 188 Calories, 5 g Protein, 0 mg Cholesterol, 41 g Carbohydrates, 10 g Total sugars (2 g Added sugars), 3 g Fiber, 1 g Total fat (0 g sat), 130 mg Sodium, ★★ Vitamin B1 (thiamine), Folate, ★ Vitamin B2 (riboflavin), B3 (niacin), Iron, Phosphorus

continued from page 13

Cocoa Cherry Rye Bread

Recipe on page 13

1¾ hrs prep time (includes 9 hours rise time + 3 hours cool time) makes 1 loaf

© AMERICA’S TEST KITCHEN

45 min prep time serves 8

Quinoa Salad with Corn, Black Beans, and Avocado

From the Taste for Life test kitchen

1 c uncooked quinoa

¼ c extra-virgin olive oil

3 Tbsp lime juice

1 Tbsp honey

1 tsp ground cumin

Salt and freshly ground black pepper

1 (14 oz) can black beans, rinsed and drained

1½ c corn

1 red onion, diced

1 large tomato, seeded and chopped

1 ripe avocado, peeled and chopped ¹⁄³ c chopped cilantro or parsley

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

2. In a small bowl, whisk together oil, lime juice, honey, cumin, and salt and pepper to taste.

3. When quinoa has cooled to room temperature, transfer it to a large bowl and stir in oil mixture.

4. Gently fold beans, corn, onion, tomato, avocado, and cilantro into quinoa. Serve.

Per

Tackling Food Waste

Lunds & Byerlys focuses on reducing food waste throughout their operations

Food waste in the United States is estimated to exceed 100 billion pounds per year. Exact figures are unknown, as tracking food waste is notoriously difficult at every level of the supply chain.

At Lunds & Byerlys, our goal is to always feed people first and avoid food waste whenever possible. We achieve this by donating edible food to food shelves in our local communities. We also have an ongoing goal of reducing and sustainably managing food waste in our overall operations. Here are some of the ways we are tackling food waste in our stores and production facilities:

Phood Solutions

In 2023 we partnered with Phood Solutions to more precisely track and reduce food waste on our deli hot bars. Through the use of a scale, computer vision and artificial intelligence, Phood allows our deli team members to quickly and easily scan and weigh food as it’s added to the food bar and then again before any food is discarded. Utilizing Phood’s robust reporting, we can make necessary adjustments to our daily food offerings to ensure significantly less food is wasted by providing our customers with the right food offerings at the right time.

Food Donations

Each year we donate more than three million pounds of food to Second Harvest Heartland through their Food Rescue

Program. The Second Harvest Heartland Retail Food Rescue fleet collects produce, meat and dairy items along with packaged grocery products. This program helps our neighbors in need and keeps food out of the landfills.

Food Recycling

Food that isn’t consumable for humans is donated to local farmers who use the food to feed pigs. We donate approximately 2.3 million pounds of food annually.

Dough Recycling

Unused or inconsumable dough from our production facility is donated to local farmers who use the dough to feed livestock.

Cooking oil recycling

Used cooking oil from our production facilities and in-store delis is recycled into biodiesel.

Organics recycling

Twenty seven Lunds & Byerlys locations have a dry organics recycling program, which includes food scraps, nonrecyclable paper (like napkins, paper towels and facial tissue) as well as certified compostable products. One Lunds & Byerlys stores has a full organics program, which includes all compostable food waste, food scraps and applicable nonrecyclable paper products. Organics recycling removes these products from the waste stream and results in nutrientrich compost.

Roasted Cauliflower & Turmeric Kefir Curry

INGREDIENTS:

For the Cauliflower Curry:

2 lbs cauliflower, broken into bite-size florets

1 can chickpeas, drained, rinsed, and patted dry

5 tsp avocado oil, divided

1½ tsp L&B garam masala, divided kosher salt, to taste freshly ground black pepper, to taste

1 sm red onion, minced

½ tsp ground turmeric

DIRECTIONS:

½ tsp chili powder

¼ cup chickpea flour

2 cups fresh plain kefir

2 Tbsp rough chopped cilantro

Cooked brown rice, for serving

For the Chile Oil:

1 tsp yellow mustard seeds

½ tsp cumin seeds

2 Tbsp avocado oil

1 tsp crushed red chile flakes

1 To make the curry: Heat the oven to 400 F. Place the cauliflower on a sheet pan, drizzle with 2 teaspoons of the oil and toss to coat. Sprinkle with 1 teaspoon of the garam masala, season with salt and pepper and toss to coat.

2. Place the chickpeas on a second sheet pan, drizzle with 1 teaspoon of the oil and toss to coat. Sprinkle with ½ teaspoon of the garam masala, season with salt and pepper and toss to coat.

3. Roast the cauliflower and chickpeas for 25 to 30 minutes, stirring halfway through, until the cauliflower is fork tender and golden brown and the chickpeas are crispy.

4. In a large non-stick skillet, heat 2 teaspoons of the oil over mediumhigh heat. Add the onions and sauté until translucent, 4 to 5 minutes.

5. Add the turmeric and chili powder and cook for 30 seconds. Reduce the heat to low and add the chickpea flour. Cook, stirring constantly,

for 2 to 3 minutes, until toasted.

6. Stir in the kefir and bring to a simmer over medium heat. Cook, stirring constantly, until the sauce thickens slightly, 2 to 3 minutes. Season with salt and pepper.

7. Fold in the roasted cauliflower and ²⁄³ of the crispy chickpeas. Keep warm over low heat.

8. To make the chile oil: Heat a small saucepan over medium-high heat. Add the cumin and mustard seeds, and cook until fragrant, 30 seconds. Add the oil and cook until hot, 1 minute.

9. Transfer the oil and seeds to a heatproof bowl and stir in the chile flakes.

10. To serve, garnish the curry with the remaining chickpeas and chile oil. Scatter the cilantro on top. Serve hot with brown rice.

L&B Garam Masala Seasoning — This rich Indian seasoning is an all-purpose curry blend featuring cardamon, cumin, pepper, coriander, cloves and cinnamon. Made without MSG, additives or preservative.

Ideas & Solutions — This blend has a warm earthiness that works well in soups, chilis and stews. It’s outstanding on roasted sweet potatoes or eggplant. Sprinkle on buttered popcorn for a snack. Add to your favorite apple crisp recipe. Try it on fish, lamb, pork or chicken.

10 ways to reduce food waste

According to the Natural Resources Defense Council, up to 40 percent of food in the US is never eaten. Making the most of the food you buy can save you money and help the planet. Here are some tips for reducing food waste in your home, excerpted with permission from Waste Not by The James Beard Foundation ($45, Rizzoli International Publications, 2018).

q The tops of root vegetables such as carrots, turnips, and radishes are wonderfully bitter and are good cooked as a vegetable or in a soup.

r Roast wilting celery and carrots to bring them back to life, and then mix in scrambled eggs or top them with a fried egg for breakfast.

s Rather than peeling carrots, cucumbers, and other vegetables and fruits, leave the peels on and give them a good scrub to remove any dirt.

t If you do decide to peel, save the scraps for vegetable stocks or fruit jams.

u Save asparagus bottoms, carrot tops, mushroom stems, and other vegetable parts in freezer bags or containers for use in stocks, soups, and sauces.

v Before wilting herbs turn black, purée them with a little oil and store in ice cube trays or other containers in the freezer so that in the dead of winter, you can grab some bright greens from your freezer.

w When salad greens start to wilt, sauté them with some olive oil and garlic for a bright side dish.

x Sauté root vegetable tops and greens to serve as a side dish.

y To prolong the life of a bunch of ripe bananas for future use, place them on a sheet pan (skins intact) and bake in the oven for 15 minutes at 350°F until the skins are a deep black. Once cool, peel the roasted bananas and freeze in a resealable bag. They won’t darken in the freezer, and they’re perfect for smoothies and banana bread.

z If you have just a few berries or strawberries you want to salvage before they turn, lay them out in a single layer on a small sheet pan or plate. Freeze uncovered overnight, then put them in a resealable plastic bag and return to the freezer. By freezing them separately, you can easily pluck them out just a few at a time and put them straight in the bottom of your bowl before topping with hot oatmeal or add to a smoothie for more texture. ●

SELECTED SOURCES “Smart shopping guidelines,” www.SavetheFood. org • Waste Not by The James Beard Foundation ($45, Rizzoli International Publications, 2018)

JANE EKLUND

nutrients to build collagen

The aging body produces less collagen, leading to another natural consequence of aging: wrinkled skin. Collagen loss contributes to other conditions associated with growing older too, including stiff tendons, muscle weakness, joint pain, osteoarthritis, and gastrointestinal issues.

A protein found throughout the body—it’s in your skin, muscles, bones, tendons, ligaments, blood vessels, organs, intestinal lining, hair, and more— collagen is used to make connective tissue, adding resiliency and stretchiness.

Give your skin a boost

The best way to help your body ramp up its collagen production is through your diet. While collagen itself is found only in meat and fish containing connective tissue, a variety of foods from both animal and plant sources can support natural collagen production. Think about eating a well-rounded diet composed of proteins, fruits and veggies, and whole grains, and include these nutrients:

✔ Protein: Your body uses amino acids, found in protein-rich foods, to make collagen. Protein is plentiful in beef, poultry, fish, beans, eggs, soy, and dairy products.

✔ Vitamin C: Citrus fruits, red and green peppers, tomatoes, and dark green, leafy vegetables are packed with vitamin C, another nutrient your body needs to make collagen.

✔ Vitamin A: Sweet potatoes are packed with vitamin A, which prompts the creation of collagen. Vitamin A is also abundant in carrots, mangos, apricots, and cantaloupes.

✔ Minerals: Meats, shellfish, nuts, whole grains, and beans all contain an abundance of zinc and copper, two minerals needed for collagen production.

✔ Omega 3s: Salmon and other fatty fish are good sources of omega-3 fatty acids, which help prevent the breakdown of collagen due to sun exposure. Plant sources of omega 3s include avocado, walnuts, and chia seeds. ●

Fish liver oil; manufactured in the body from brightly colored fruit and veggies.

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

Cruciferous and leafy green vegetables.

Almonds, breakfast cereals, meats, milk, soybeans, yogurt.

Beef liver, chicken, broccoli, carrots, eggs, fish, nuts, wheat germ, whole wheat.

1–3 yr 2 mg 4–8 yr 3 mg 9–13 yr 4 mg 14–18 yr 5 mg

Vitamins

Helps with blood clotting and bone formation and repair.

Enhances brain function, circulation, digestion, and energy production.Essential to antibody production, generation of energy, and tissue respiration; reduces effects of stress.

Fat-Soluble

d

e

b

D–ALPHA

1 THIAMINE

RIBOFLAVIN

3 NIACIN

Fights stress; enhances stamina. 22 SEPTEMBER 2023

5PANTOTHENIC

Controls calcium levels; critical for bone and tooth development; modulates immune reponse, protecting against infection. 1–18 yr 600 International Units (IU) (15 mcg)1–3 yr 6 milligrams (mg) 4–8 yr 7 mg 9–13 yr 11 mg 14–18 yr 15 mg

1–3 yr 0.5 mg 4–8 yr 0.6 mg 9–13 yr 1 mg 14–18 yr 1.3 mg (M) 1.2 mg (F)

Bananas, brown rice, carrots, chicken, eggs, fish, potatoes, sunflower seeds, whole-grain cereals.

Promotes red blood cell formation; important in sodium-potassium balance, metabolism, and immune function.

1–3 yr 150 mcg 4–8 yr 200 mcg 9–13 yr 300 mcg 14–18 yr 400 mcg

1–3 yr 0.9 mcg 4–8 yr 1.2 mcg 9–13 yr 1.8 mcg 14–18 yr 2.4 mcg

65 mg (F)

1–3 yr 15 mg 4–8 yr 25 mg 9–13 yr 45 mg 14–18 yr 75 mg (M)

b 6 PYRIDOXINE

Asparagus, black-eyed peas, brewer’s yeast, fortified grains, leafy greens, lentils, lima beans, rice germ, spinach.

Important in genetic, metabolic, and nervous system processes; needed for healthy red blood cells.

b 9 FOLATE/FOLIC ACID

Brewer’s yeast, clams, dairy, eggs, fish, organ meats, sea vegetables, soy.

Prevents anemia; needed for cell formation, digestion, absorption of food, and metabolism.

b 12

Meat, fish, eggs, fruit, milk, rice bran, vegetables, nuts.

Needed for synthesis and utilization of amino acids and fats; supports healthy hair, nails, and skin.

1–3 yr 8 mcg 4–8 yr 12 mcg 9–13 yr 20 mcg 14–18 yr 25 mcg c

Berries, citrus fruit, leafy greens, cauliflower, winter squash, asparagus.

Antioxidant needed for many different metabolic functions in the body, including tissue growth and repair, as well as antiinflammatory action.

biotin

Important Minerals

yr 700 mg 4–8 yr 1,000 mg 9–13

1–3

Almonds, avocados, legumes, broccoli, oats, seafood, soybeans. yr 340 mcg 4–8 yr 440 mcg 9–13 yr 700 mcg 14–18 yr 890 mcg

1–3 yr 7 mg 4–8

yr 10 mg 9–13 yr 8 mg 14–18 yr 11 mg (M) 15 mg (F)

Eggs, fish, liver, meat, leafy vegetables, whole grains.

greens, meat,

9 mg (F)

Essential for strong bones and teeth, healthy gums, and muscle function.

calcium

Aids in red blood cell, bone, and collagen formation.

Essential to blood cell production, normal growth and development, and immune health.

iron

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

Important for thyroid gland function. 1–3 yr 20 mcg 4–8 yr 30 mcg 9–13 yr 40 mcg 14–18 yr 55 mcg

selenium

1–3 yr 3 mg 4–8 yr 5 mg 9–13 yr 8 mg 14–18 yr 11 mg (M)

Brewer’s yeast, egg yolks, legumes, seafood, sea vegetables, whole grains.

Important in immune health; deficiency results in loss of senses of smell and taste.

* Note that some nutrient recommendations vary for males (M) and females (F).

• “Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes,” US Dept. of Agriculture, www.nutrition.gov •

SELECTED SOURCES “Dietary Guidelines for Americans, 2020-2025,” DietaryGuidelines.gov

“Multiple micronutrient supplementation for improving cognitive performance in children . . . ” by A. Eilander et al., American Journal of Clinical Nutrition

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.

SEPTEMBER 2023 23

Qitterra Mediterranean Extra Virgin Olive Oil

Superior extra virgin olive oil obtained by simply cold pressing premium olives grown and harvested in Italy, Spain, Greece, Tunisia and Portugal. This family-owned company is based in Sciacca, Sicily.

$10.99 Save $3.30

Primal Kitchen Products

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.

$11.99 Save $4.00

25% OFF Save up to $3.75 4.7 – 24 oz. SELECT VARIETIES

smarterforsnacking the school days ahead

40 min prep time makes 8 bars

Granola Bars with Dried Fruits and Seeds

From the Taste for Life test kitchen

1¾ c gluten-free rolled oats (not instant)

½ c combination of your favorite seeds (pumpkin, sesame, chia, and/or flax)

½ c your favorite dried fruits (apple, peach, golden raisins)

½ tsp salt

½ c sunflower oil

½ c honey

1. Line an 8-inch square baking pan with parchment paper.

2. Preheat oven to 325˚.

3. In a medium bowl, stir together all ingredients until well combined.

4. Spread mixture into prepared pan with a spatula. Using the back of a large spoon, press mixture down firmly.

5. Bake for 25 to 30 minutes, or until top of granola is golden brown. Remove pan from oven. While granola is still warm, use a sharp knife to divide into 8 bars. Allow bars to cool before removing from pan.

Per serving (1 bar made with pumpkin seeds, sesame seeds, and golden raisins): 312 Calories, 5 g Protein, 0 mg Cholesterol, 35 g Carbohydrates, 21 g Total sugars (17 g Added sugars), 3 g Fiber, 19 g Total fat (3 g sat), 149 mg Sodium, ★★★ Vitamin E, ★★ Magnesium, Phosphorus, ★ Vitamin B1 (thiamine), Iron, Zinc

Back to the classroom means back to making lunches, and snacks to go along with them. Here are two healthier snacks to make (one sweet, the other savory) for students or anyone else experiencing hunger pangs.

30 min prep time serves 4

Edamame with LemonPepper Salt

From Kids Can Cook Anything! by America’s Test Kitchen ($22.99, America’s Test Kitchen, 2022)

¼ c kosher salt

2 tsp grated lemon zest plus 2 Tbsp juice, zested and squeezed from 1 lemon

½ tsp black pepper

2 quarts water, plus extra cold water for cooling edamame

12 oz frozen shell-on edamame

1. In a small bowl, use a spoon to stir salt, lemon zest and juice, and pepper until well combined. Transfer to a microwave-safe plate and use the back of the spoon to spread mixture into an even layer.

2. Place plate in the microwave and heat for 1 minute. Stir and scrape mixture, breaking up any clumps, and spread back into an even layer. Continue heating in microwave until mixture is only slightly damp, 1 to 3 minutes, stopping and stirring after each minute of heating.

3. Use oven mitts to remove plate from microwave. Let salt mixture cool completely, about 10 minutes.

4. Meanwhile, fill a large bowl halfway with cold water and set next to the stove. Set a colander into the sink.

5. Add the 2 quarts of water to a large saucepan and bring to boil over high heat. Carefully add edamame. Return to boil and cook until tender, about 3 minutes. Turn off heat.

6. Use a strainer spoon to transfer edamame to bowl with cold water. Let sit for 30 seconds to cool slightly.

7. Pour edamame into colander and let drain in sink. Use a clean dish towel to dry now-empty large bowl. Shake colander to drain well. Transfer drained edamame to bowl.

8. Sprinkle edamame with 1 tablespoon of the lemon-pepper salt. Use a rubber spatula to stir until edamame are evenly coated. Serve, using your teeth to gently squeeze beans out of edamame pods and into your mouth (discard pods).

Per serving: 94 Calories, 10 g Protein, 0 mg Cholesterol, 7 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 4 g Fiber, 4 g Total fat (0 g sat), 202 mg Sodium, ★★★★★ Folate, ★★ Vitamin K, Phosphorus, ★ Vitamin B1 (thiamine), B2 (riboflavin), C, Iron, Magnesium, Zinc

Kitchen Note: Fancy flavored salt adds some oomph to plain edamame by combining lemon zest, black pepper, and enough lemon juice to wet the salt crystals—but not so much that the salt dissolves. When this mixture is heated in the microwave, the water in the lemon juice turns to steam and evaporates, leaving behind lots of lemon flavor and very little moisture. The result? Crunchy, flaky, lemony salt, speckled with bits of black pepper. Use the extra flavored salt on popcorn, chicken, fish, or more edamame! Extra flavored salt can be stored in an airtight container for up to one month.

Variation: Make Edamame with Sriracha-Lime Salt: use 2 teaspoons grated lime zest and 1 tablespoon lime juice instead of lemon zest and juice. Use 1 tablespoon sriracha instead of black pepper.

BY ALAN SIDDALL

green and clean houseplants

add more than beauty

Ready for cleaning?

Don’t forget the air quality inside your home.

Houseplants add greenery to your rooms, but they can also help keep you healthy. Several attractive and easyto-maintain plants filter chemicals such as benzene, formaldehyde, and carbon monoxide from the air. Those toxins can cause respiratory ailments, headaches, and more serious conditions. The right plants can ease allergy symptoms, help improve sleep, and reduce stress.

Horticultural therapist Gary Altman of Rutgers University recently told Prevention.com that “By surrounding ourselves with plants, we are able to create a sort of natural, living sanctuary in which we feel safe and protected.”

Plants can also help control indoor humidity and temperature, and reduce noise.

Here are several to consider:

✔ Aloe vera needs sunlight but can do without frequent watering.

✔ Spider plants need plenty of water but not much other maintenance.

✔ English ivy and Devil’s ivy grow quickly and are easy to care for.

✔ The philodendron heartleaf is another easy-care plant.

✔ Snake plants are among the lowest-maintenance options.

✔ The peace lily is a popular indoor plant, and it’s one of the best for purifying the air. But it’s poisonous for cats and dogs, so avoid this one if you have furry friends in the house.

“To help plants perform their best, keep leaves clean and free of dust, and periodically take them outdoors to receive natural sunlight so that they can ‘recharge,’” Altman said. ●

SELECTED SOURCES “8 healthy benefits of indoor plants, according to horticulture experts” by Kaitlyn Phoenix, www.Prevention.com, 7/18/19 • “20 best air-purifying plants (and how to keep them alive)” by Melissa Smith, www.EcoWatch.com, 12/21/20 • “20 best air-purifying plants to infuse greenery into the home” by Amanda Garrity and Alyssa Gautieri, www.GoodHousekeeping.com, 6/2/20 • “Best indoor plants for clean air” by Jamie McIntosh, www.TheSpruce.com, 3/9/20

Example of an aerial root on a common houseplant. University of Nottingham

crossword puzzle

Bonne Maman Preserves

The secret of Bonne Maman is simple—the ingredients. These preserves are made in France, are Non-GMO Project Verified, have no high fructose corn syrup, no artificial coloring or preservatives added and feature only the finest quality fruit.

Runamok Maple Syrup

Runamok produces premium infused, smoked and barrelaged maple syrup along with the pure maple Sugarmaker’s Cut. All are all-natural, small-batch and uniquely crafted in Vermont.

Lärabar Fruit & Nut Food Bars

Plant-based snack bar made with 100% real ingredients. Simple blends of fruit, nuts, spices and chocolate chips with many gluten free, dairy free and vegan options. Eating clean just got a whole lot easier.

GT’S Kombucha & Synergy Drinks

GT’s Kombucha and Synergy deliver all the benefits of raw, organic kombucha, conveniently bottled for your enjoyment any time of day.

La Famiglia DelGrosso Pasta Sauce

Rummo pasta is made with the highest quality durum wheat, handled with care and crafted slowly for excellence. It cooks up perfectly, and remains al dente even if held for a bit after cooking.

Each DelGrosso pasta sauce was created by a different family member as a celebration of their sauce-making heritage.

Lundberg Family Farms Products

Lundberg Family Farms is a family owned and operated rice company that is committed to sustainably producing the finest quality rice for your family. Lundberg specializes in quality organic rice and whole grain rice products. Since 1937, the Lundberg family has grown rice with care and concern for the environment and their commitment continues to grow with every grain of rice.