Nourish_10.18

Breast cancer prevention

living nourish

Meatless Monday ideas

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

COMPLIMENTARY

OCTOBER 2018

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Edition of Taste for Life

®

Using essential oils

9/10/18 2:42 PM

[ nutrition plus ] Supplement

melatonin

The hormone melatonin plays an important role in regulating the body’s clock.

As the sun sets, the pea-sized pineal gland (named after its pine cone shape), located in the deepest recesses of the brain, begins to pump out the hormone melatonin. Melatonin levels remain high for the following eight to ten hours. But when sunlight hits the retinas—even through the eyelids—melatonin production is suppressed. The rise and fall of this amazing hormone figures prominently in the body’s circadian rhythm, which regulates our sleep/wake cycle. People with insomnia tend to have lower levels of melatonin, as do shift workers and frequent fliers.

Taking supplemental melatonin (particularly in the time-release form) at least an hour or so before the desired bedtime may help many people who have trouble falling asleep. The dosage of 1 milligram (mg) of melatonin is a standard recommendation, although even as little as 0.5 mg helps convince the body that it’s time to hit the hay.

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Several studies have successfully used higher dosages of 2 to 3 mg to help get sleep schedules back in sync.

Good food sources of melatonin include nuts, fish, and eggs.

There are some reports of morning drowsiness with melatonin use. Side effects with melatonin are infrequent, although people with epilepsy should not take this hormone because of concerns that melatonin may increase seizures; those taking medicines that slow blood-clotting like warfarin should not use melatonin because it could increase the risk of bleeding. ● SELECTED SOURCES “Dietary Sources and Bioactivities of Melatonin” by X. Meng et al., Nutrients, 4/7/17 • “Insomnia: Pharmacologic Therapy” by E. Matheson and B.L. Hainer, Am Fam Physician, 7/17 • “Melatonin: A Review of Its Potential Functions and Effects on Dental Diseases” by M. Permuy et al., Int J Mol Sci, 2017 • “Safety, Tolerability and Efficacy of Drugs for Treating Behavioural Insomnia in Children with Attention-Deficit/Hyperactivity Disorder”

by S. Anand et al., Paediatr Drugs, 2017

2018

9/10/18 1:57 PM

[ contents ]

october 5 market gourmet Pumpkin Bread

6 health front Oranges support vision • Cereal + milk = better glucose readings • Ways to boost fruit, veg consumption • More

12 meatless mondays Join the global meat-free trend with these recipes!

18 on the shelves Get the latest on GMO labeling.

20 eco friendly Choosing sustainable seafood.

6

22 breast cancer awareness Discover strategies for prevention.

26 let’s get cooking

13 featured recipe LEMONY LENTIL SOUP WITH MUSHROOMS AND KALE

Slow cookers make weeknight dinners a cinch.

28 quick tips Learn the basics of aromatherapy.

22 © BLM PHOTOGRAPHY Products advertised or mentioned in this magazine may not be available in all locations.

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EVENTS CALENDAR

NOURISH THURSDAY DELICOUS DEMOS ALL STORES (check with your store FoodE Expert for times) OCT 4 & OCT 11 Any Way You Want It Sweet Potato Toast, recipe on page 17 OCT 18 & OCT 25 Maple Butter Brussels Sprouts with C ­ innamon Apple, recipe on page 17

FREE HEALTHY FATS EDUCATIONAL DEMO Lunds & Byerlys Plymouth (at the Nourish Table) OCT 11 • 2 PM – 6 PM

“Healthy Fats” and Essential Fats” are buzzwords in the world of diet and nutrition, but what are they really? How can we get them in our diet and how much is enough? Join Holistic Nutritionist and Nourish Consultant Bekah Rieke at our Plymouth location with FoodE Expert Denise LeClair to learn more about health and essential fats. Samples and tastings provided!

Meet the Farmer Awarded the Lunds & Byerlys Organic F ­ arming Grant!

Read all about the Lunds & Byerlys Organic Farming Grant on page 16!

Samples of local and delicious vegetables from the farms will be ­provided.

OCT 18 • NOON – 4PM

OCT 18 • NOON – 4PM

at Lunds & Byerlys in Golden Valley

at Lunds & Byerlys in Plymouth

MONTHLY THEME SPECIAL OFFERS ON HEALTHY FATS! October at the Nourish ­Information Center — ALL STORES •N ordic Naturals Ultimate Omegas •L unds & Byerlys Sustainable Tuna

OCTOBER STAFF PICK! Crafted from the highest quality natural ingredients, nutpods creamer is the perfect plant-based and healthy fat alternative for your coffee, tea, and sweet & savory recipes. Not your run-of-the-mill creamer alternative. Super delish and creamy!

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© BLM PHOTOGRAPHY

[ market gourmet ] Pumpkin

90 min prep time

serves 12

Pumpkin Bread From Mom’s Sugar Solution by Laura Chalela Hoover, MPH, RDN ($18.99, Adams Media, 2018)

K tsp canola oil

L c granulated sugar

L c honey

K c unsalted butter, softened

2 large eggs

2 c all-purpose flour

1K tsp baking soda

K tsp salt

1 tsp ground cinnamon

K tsp ground nutmeg

N tsp ground ginger

1 c pumpkin purée

1. Preheat oven to 350°. Grease a 9x5-inch loaf

6. Pour batter into prepared pan and bake 50–60 minutes,

pan with the K teaspoon oil.

or until a toothpick inserted in center comes out clean.

2. In a stand mixer with the paddle attachment, combine sugar, honey, and butter on low speed until smooth, about 2 minutes, scraping down bowl with a spatula several times to make sure all ingredients are well mixed.

7. Allow bread to cool in pan at least 20 minutes. Seal in

3. Add eggs; mix 1 minute, again scraping down bowl as needed.

4. Add flour, baking soda, salt, cinnamon, nutmeg, and ginger all at once and turn mixer on slowly. Scrape down bowl again; make sure to get all butter off sides of bowl and into batter.

5. Add pumpkin purée; mix on low until batter has come together, about 2 minutes.

plastic wrap or a zip-top bag when cooled and keep at room temperature up to 1 week.

Per serving (1 slice): 213 Calories, 3 g Protein, 31 g Carbohydrates, 1 g Fiber, 9 g Total fat (5 g sat), 172 mg Sodium, HH Vitamin A, H Vitamin B1 (thiamine), B2 (riboflavin), Iron

Kitchen Note: This hearty and moist bread is spiced with traditional pumpkin pie spices, making it perfect for breakfast or a snack. Before serving, garnish bread with pumpkin seeds, if desired. For a flavor twist, you can substitute the puréed pumpkin with puréed sweet potatoes and still get amazing results. This bread freezes well for up to a month, so make a double batch and enjoy one now and freeze the other for later.

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9/10/18 1:59 PM

[ health front ]

NEWS THAT’S GOOD FOR YOU

oranges boost vision health

A common vision problem is less likely to occur in people who regularly eat oranges, according to a new study. Researchers tracked 2,000 adults ages 50 and older for 15 years and found a 60 percent lower risk of age-related macular degeneration (AMD) in those who ate at least one serving of oranges a day.

AMD is the leading cause of vision loss in the US. It’s caused by a deterioration of the macula, which is the central part of the retina.

“Even eating an orange a week seems to offer significant benefits,” said lead researcher Bamini Gopinath, PhD. “Flavonoids found in oranges appear to help protect against the disease.”

Flavonoids are powerful antioxidants that boost the immune system and reduce inflammation.

SELECTED SOURCES “An Orange a Day Keeps Macular Degeneration Away: 15-Year Study,” Westmead Institute for Medical Research, 7/12/18 • “Dietary Flavonoids and the Prevalence and 15-y Incidence of Age-Related Macular Degeneration” by B. Gopinath et al., Am J Clin Nutr, 7/6/18

more fruit, please

“Between 90 and 95 percent of adults in the US do not consume the recommended amount of fruits and vegetables,” says Manoj Sharma, PhD, a professor of behavioral health at Jackson State University. A partial solution, she discovered, is increasing the availability and lowering the cost of fruits on college campuses. Dr. Sharma conducted a survey of students and determined that they wanted to eat better but saw cost and lack of convenience as deterrents.

SOURCE “Cheaper, Easier Access to Fruits and Veggies Key to College Students Eating Better,” American Osteopathic Association, 9/4/18

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9/10/18 2:51 PM

a milky way People with Type 2 diabetes had better glucose readings when they ate cereal with milk for breakfast. They also felt fuller longer and ate less food during the day.

“Metabolic diseases are on the rise globally, with Type 2 diabetes and obesity as leading concerns in human health,” said lead scientist H. Douglas Goff, PhD. His team examined the effects of increased protein concentration and an increased proportion of whey protein in milk consumed with a high-carbohydrate breakfast.

Whey and casein proteins in milk release hormones that slow digestion.

“This study confirms the importance of milk at breakfast time to aid in the slower digestion of carbohydrate and to help maintain lower blood sugar levels,” the authors wrote.

berry

SOURCE “Consuming Milk at Breakfast Lowers Blood Glucose Throughout the Day,” www.EurekAlert.org, 8/20/18

good news

A painful gut, diarrhea, and fatigue are some of the symptoms of inflammatory bowel disease. Many people resort to medicine or even surgery for relief, but there might be a simpler (and tastier) option: Strawberries.

Researchers found that eating about three quarters of a cup per day of whole berries could reduce inflammation, help control diarrhea, and improve the balance of bacteria in the colon. Fiber and other components of whole berries contribute to the benefits.

“The sedentary lifestyle and dietary habits of many people in this country—high sugar, high-animal-fat, but low-fiber diets—may promote colonic inflammation,” said lead researcher Hang Xiao, PhD. SOURCE “Strawberries Could Help Reduce Harmful Inflammation in the Colon,” American Chemical Society, 8/20/18

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9/10/18 10:15 AM

Peace­

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9/10/18 2:46 PM

Sunniva Coffee Super Coffee starts with the best coffee. Organic Colombian coffee provides 150 mg of natural caffeine per bottle—the same amount of a 12 oz cup of coffee. Super Coffee also utilizes coconut MCT oil for fuel and contains 10 grams of whey protein concentrate per bottle to help control appetite and provide creamy taste.

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thinkThin Bars thinkThin bars provide natural and delicious portable nutrition to support the health and well-being of busy, active people who care about what they eat. All thinkThin bars are based on three nutritional principles: No sugar, high protein and gluten-free.

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9/10/18 2:46 PM

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9/10/18 10:38 AM

R.W. Knudsen Family Juices R.W. Knudsen Family offers an orchard of real fruit juices, made with uncompromising standards and without added sugar, artificial colors or preservatives. Ring in fall with a sparkling beverage or a little Cider & Spice!

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Justin’s Nut Butters All of Justin’s Nut Butters are made in small batches to preserve premium quality standards and fresh taste.

They only use the highest quality natural and organic ingredients that are sustainably harvested and found as locally as possible. Justin’s is an excellent community and global citizen and will only do business with those who pledge to do the same. The company’s main goal is to produce and promote fresh nut butters that will always be simple, delicious and nutritious.

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9/10/18 10:38 AM

BY LISA FABIAN

It’s a global movement with a clear message: Cut the meat completely out of your meals for one day a week.

Cauliflower Pizza Crust Topped with Mozzarella Cheese and Sliced Pepper From the TasteforLife test kitchen

1 (12 oz) package frozen riced cauliflower

1 egg

1K c shredded low-fat Mozzarella cheese, divided

N c grated Parmesan cheese

This request needn’t 1 tsp dried oregano apply just to Mondays 40 min K tsp garlic powder though. Any day of prep time 1 Tbsp olive oil the week is a good serves 4 1 red bell pepper, sliced day to eat less animal L c marinara sauce protein. Make an effort 1. Preheat oven to 400° to enjoy more vegetarian dishes with the following 2. Prepare riced cauliflower according to package direcmeat-free options. tions. Let cool slightly. Wrap riced cauliflower in a clean

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dish towel, twist towel, and squeeze out excess moisture from cauliflower.

3. Transfer riced cauliflower to a large bowl. Add egg, K cup of the Mozzarella cheese, the Parmesan cheese, oregano, and garlic powder.

4. Spray a nonstick baking sheet with cooking spray.

Press cauliflower mixture into a 9-inch circle. Bake crust for 20 minutes, or until edges are brown and crust is crisp.

5. Meanwhile, heat oil in a medium pan. Sauté sliced peppers until tender. Set aside.

6. Top baked crust with sauce, sautéed peppers, and remaining 1 cup of Mozzarella. Return crust to oven and bake for 8 minutes, or until cheese is melted.

Per serving: 242 Calories, 16 g Protein, 9 g Carbohydrates, 3 g Fiber, 16 g Total fat (8 g sat), 495 mg Sodium, HHHHH Vitamin C, HHH Calcium, Phosphorus, HH Vitamin K, H Vitamin A, B2 (riboflavin), B6, B12, E, Magnesium, Potassium, Zinc

Kitchen Note: For a spicy kick, sprinkle crushed red pepper flakes over the pizza before serving.

2018

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8/30/18 10:03 AM

45 min prep time serves 2

Š BLM PHOTOGRAPHY

Lemony Lentil Soup with Mushrooms and Kale From Power Plates by Gena Hanshaw ($24.99, Ten Speed Press, 2018)

1K Tbsp olive oil

2 c water

1 large white or yellow onion, chopped

1 small bunch kale, stemmed and chopped

4 carrots, peeled and diced

2 Tbsp freshly squeezed lemon juice

2 stalks celery, diced

3 cloves garlic, minced

8 oz white mushrooms, sliced

Salt 1K tsp dried thyme

K tsp dried rosemary

N tsp freshly ground black pepper

1K c dried green, brown, or French green lentils

4 c low-sodium vegetable broth

1. Heat oil in a large pot over medium heat.

2. Add onion, carrots, and celery and cook, stirring occasionally, for 8 minutes, until vegetables are tender. Stir in garlic, mushrooms, and a generous pinch of salt. Cover and cook for 5 minutes, until mushrooms are tender and have released their juices.

3. Stir in K teaspoon salt and the thyme, rosemary, pepper, and lentils.

Pour in broth and water. Bring to a boil over high heat. Reduce heat, cover partially, and simmer, stirring occasionally, for about 30 minutes, until lentils are tender but not mushy.

4. Stir in kale, cover, and cook for 10 minutes. Stir in lemon juice. Taste and adjust seasonings if desired.

5. Serve piping hot.

Per serving: 257 Calories, 15 g Protein, 42 g Carbohydrates, 9 g Fiber, 5 g Total fat (1 g sat), 275 mg Sodium, HHHHH Vitamin A, C, K, HHH Vitamin B1 (thiamine), Phosphorus, HH Vitamin B2 (riboflavin), B6, Iron, Potassium, H Vitamin B3 (niacin), Calcium, Magnesium, Zinc

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continued from page 13

© 2016 LAURA EDWARDS

30 min prep time serves 4

Asian Stir Fry From Vegan in 7 by Rita Serano ($24.95, Kyle Books, 2018)

12 oz rice noodles

4 heads bok choy, white stems separatedfrom the greens

2 garlic cloves, chopped

K red chili, sliced or chopped (deseeded for a milder version)

1 thumb-sized piece of fresh ginger, peeled and finely chopped

4 Tbsp tamari or soy sauce

Sweet and Salty Cashews, chopped (recipe follows)

1. Cook noodles in boiling water following package instructions. When done, drain, rinse with cold water, and let sit.

3. Mix well until noodles are warm

2. Chop white stems of bok choy

cashews.

and cook them in a wok over high heat with a splash of water, stirring constantly. After 3 to 4 minutes, add garlic, chili, and ginger and keep stirring. After 1 minute, add noodles, boy choy greens, and a splash of water if needed.

(about 2 minutes). Add soy sauce or tamari. Toss well.

4. Serve scattered with chopped Per serving (with cashews): 712 Calories, 19 g Protein, 97 g Carbohydrates, 6 g Fiber, 30 g Total fat (5 g sat), 964 mg Sodium, HHHHH Vitamin C, K, Magnesium, Phosphorus, HHH Vitamin B6, HH Vitamin B1 (thiamine), Iron, Potassium, Zinc, H Vitamin B2 (riboflavin), B3 (niacin), E, Calcium

Kitchen Note: For additional flavor, you can drizzle this dish with some toasted sesame oil, if desired.

Sweet & Salty Cashews From Vegan in 7 by Rita Serano ($24.95, Kyle Books, 2018)

1 Tbsp maple syrup

1 Tbsp nama shoyu or tamari

1 tsp garlic powder

1 tsp smoked ground paprika (optional)

1K c raw cashews

1. Preheat oven to 350°. Line a baking sheet with parchment paper.

2. In a small bowl, mix maple syrup and nama shoyu or tamari with garlic powder and smoked paprika, if using.

Place cashews in a large bowl, pour over sauce, and mix well until thoroughly coated.

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3. Transfer cashews (leave excess seasoning in bowl) to lined baking sheet, spread out evenly, and roast in oven for 3 minutes.

4. Remove baking sheet from oven, stir cashews, and return baking sheet to oven and cook for an additional 3 to 4 minutes. Keep an eye on the cashews: They should turn light golden, but you don’t want them to burn.

5. Remove cashews from oven and allow to cool so they become crisp.

Per serving: 206 Calories, 7 g Protein, 14 g Carbohydrates, 1 g Fiber, 15 g Total fat (3 g sat), 90 mg Sodium, HHH Phosphorus, HH Magnesium, H Vitamin B1 (thiamine), K, Iron, Zinc

Kitchen Note: Nama shoyu is an unpasteurized soy sauce. Regular soy sauce or tamari can be substituted.

You can add all sorts of additional flavors to the spice mix: curry powder, ground cinnamon, five-spice powder, ground ginger, etc. Experiment and make this recipe your own!

You can also substitute the cashews for a mix prep time of nuts (walnuts, almonds, and cashews). serves as

15 min 6

a snack

2018

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8/30/18 10:04 AM

© KATE LEWIS

Roasted Sweet Potato and Black Bean Bowl with Lime Cilantro Vinaigrette From Ageless Vegan by Tracye McQuirter, MPH, with Mary McQuirter ($24.99, Da Capo Lifelong Books, 2018)

QUINOA

LIME CILANTRO VINAIGRETTE

1 c red quinoa

N c extra-virgin olive oil

2 c pea shoots or arugula

N c cilantro leaves

1 Tbsp extra-virgin olive oil

1 tsp freshly squeezed lime juice (about N lime)

2 Tbsp freshly squeezed lime juice (about 1 lime)

N tsp sea salt

K tsp sea salt

N tsp chipotle powder

1 avocado, pitted and thinly sliced, for garnish

SWEET POTATOES

1 large unpeeled sweet potato, diced (about 2 c)

2 tsp extra-virgin olive oil

N tsp sea salt

1. Preheat oven to 375°.

2. Make Quinoa: In a large pot, bring

1 c corn, fresh or cooked from frozen according to package instructions

2 cups water and quinoa to a boil.

Reduce heat, cover, and simmer until all water evaporates, about 15 minutes. Remove from heat and keep covered for 5 minutes. In a medium bowl, combine quinoa, greens, oil, lime juice, and salt.

1 Tbsp finely chopped red onion

3. Make Sweet Potatoes: Line a

2 tsp extra-virgin olive oil

baking sheet with parchment paper.

Place sweet potatoes in a bowl and coat with oil and salt. Place on a lined baking sheet and bake until tender and browned, about 20 minutes.

BLACK BEANS AND CORN 1K c precooked black beans or 1 (15 oz) can or carton

N tsp cumin

N tsp sea salt

55 min prep time serves 4

4. Make Black Beans and Corn: In a medium bowl, combine beans, corn, onion, oil, cumin, and salt. Toss until thoroughly combined.

5. Make Lime Cilantro Vinaigrette: Combine oil, cilantro, lime juice, salt, and chipotle powder in a blender and process until smooth.

6. To assemble bowl: In 4 individual serving bowls, arrange sweet potatoes, bean mixture, quinoa mixture, and avocado. Drizzle with vinaigrette and serve any extra vinaigrette on the side.

Per serving: 854 Calories, 32 g Protein, 113 g Carbohydrates, 25 g Fiber, 33 g Total fat (5 g sat), 725 mg Sodium, HHHHH Vitamin B1 (thiamine), K, Magnesium, Phosphorus, Potassium, HHHH Iron, HH Vitamin B6, Zinc, HH Vitamin A, B2 (riboflavin), B3 (niacin), C, E, H Calcium

Kitchen Note: This recipe fills the bill perfectly for a one-bowl meal. In addition to sweet potatoes and black beans, it brims with corn and quinoa and a chipotle-spiced lime cilantro vinaigrette drizzled on top. These ingredients also taste great in a warm tortilla or over a bed of dark, leafy greens.

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BRINGING LOCAL, ORGANIC PRODUCE TO SCHOOL LUNCHES Lunds & Byerlys awards 2018 Organic Farming Grant to The Good Acre

BY BEA JAMES, DIRECTOR OF NOURISH Three years ago we launched the Lunds & Byerlys Organic Farming Grant to help support our local organic farming community. In 2016 and 2017 the grants went to several dairy farmers transitioning from conventional to organic. This year we are awarding our grant to The Good Acre.

The Good Acre is a state-of-the-art, non-profit food hub in Falcon Heights. They opened their doors in 2015 with a mission to “connect and strengthen farmers, food makers and communities through good food.”

It was the brainchild of three women in the Pohlad family — Lindsay, Allie and Sara. Their goal was to create a venue that would assist the development of a sustainable food system for the Twin Cities region by working with retailers, employers, schools and local independent farmers to provide training and good food to the community. I toured The Good Acre back in June and can attest that they have exceeded their goal. They offer a commercial kitchen, cooking classes, farm to school training, grower education, and wholesale fresh produce. It’s an impressive three-year accomplishment!

Over 20 diverse farms across the Twin Cities supply produce to The Good Acre. The Good Acre offers farmers access to their food-safe and organic certified location where they can deliver,

Ben Doherty & Erin Johnson, Open Hands Farm

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wash, aggregate and pack their produce for delivery. A large portion of the produce collected at The Good Acre goes to Twin Cities school districts. We love how this provides children with locally grown fresh produce for school lunches.

This year our Lunds & Byerlys Organic Farming Grant will help support two produce farms who partner with The Good Acre: Seed to Seed Organic Farm in Balsam Lake, Wisconsin; and Open Hands Organic Farm in Northfield, Minnesota.

Through The Good Acre partnership and our grant, the farms will be supplying organic produce to four middle schools in the Robbinsdale school district. Typically it is difficult for the schools to purchase organic produce because of the higher cost, but our grant money will be applied to help The Good Acre sell the produce to the schools at a discounted cost.

Through our partnership with The Good Acre, we developed delicious kid-friendly recipes for the four middle schools that feature the farms’ organic carrots and Brussels sprouts. We also will have the opportunity to visit the schools and educate the kids on the importance of local, organic and fresh produce.

With October being National Farm to School month, we couldn’t be happier to be working with The Good Acre. For more information check them out at TheGoodAcre.org.

Ariel Pressman, Seed to Seed Farm

OCTOBER 2018

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Any Way You Want It Sweet Potato Toast Super simple! Toast sweet potatoes up in the toaster and use like bread or pizza crust! Personally, I found it easier to toast in a toaster oven, but a regular toaster will work too. This recipe is super versatile and provides instruction for making sweet potato pizza, but you can top it however you like.

A delicious friendship between a fall vegetable and fall fruit!

INGREDIENTS:

30 min

prep time 2 Tbsp extra virgin olive oil serves 3 Tbsp unsalted organic butter, melted 4 –6 2 Tbsp pure maple syrup 2 tsp fresh lemon juice K tsp cinnamon, ground 1 pound Brussels sprouts, trimmed and halved 2 red apples (Haralson is a good variety), cored and cut into N-inch slices L cup dried cranberries K tsp medium course sea salt

TO PREPARE: 1. Heat oven to 450°.

2. Whisk olive oil, butter, maple syrup, lemon juice and

20 min prep time

TO PREPARE:

with Cinnamon Apple

*optional: K cup walnuts pieces, toasted

INGREDIENTS: 1 sweet potato, washed, cut into K-inch thick slices the length of potato 1 cup L&B Organic Tomato Basil Pasta Sauce 1 ounce fresh mozzarella, sliced or crumbled N c up fresh herbs, chopped (we like fresh basil, oregano, parsley and sage)

Maple Butter Brussels Sprouts

serves 2

Toast sweet potato in toaster oven or toaster until soft (takes 2–3 times on high toast setting).

Remove and divide pasta sauce and cheese between slices.

Return to toaster oven or conventional oven and toast once more to melt cheese. Divide fresh chopped herbs generously between slices and serve.

cinnamon until emulsified and creamy.

3. Spread Brussels sprouts, apples and dried cranberries out on baking sheet pan and drizzle with butter mixture. Toss to coat. Sprinkle with sea salt.

4. Roast on top rack of oven for 12–16 minutes, or until Brussels sprouts are lightly caramelized and tender, but still holding their green color.

The key to kid friendly Brussels sprouts is to avoid over- or undercooking them. Think Goldie Locks and the Three Bears!

Calories: 250 Total Fat: 13g Saturated Fat: 8g Trans Fat: 0g Cholesterol: 40mg Sodium: 370mg Carbohydrate: 17g Fiber: 3g Sugars: 5g Protein: 12g Nutrition content of this recipe is calculated by a registered dietitian nutritionist. Due to variations in ingredients and measurements, values are approximations. Nutrients provided for this recipe represent values based on the best available information.

This information is not intended to treat or diagnose. Please consult your physician for diet recommendations specific to your personal needs.

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[ on the shelves ]

BY DAVE CLARKE

GMO labeling update what to expect in 2020

In response to consumers’ desire to know if the food they’re eating contains genetically modified organisms (GMOs), President Barack Obama signed a law in 2016 requiring that genetically modified food be labeled as such.

The law requires food makers to start using those labels in 2020. The label design has not yet been finalized. One possibility is shown above.

Instead of sporting the term “genetically modified,” the labels will say “bioengineered” or “BE.” Companies will have different options when it comes to labeling. Labels can use one-liners that state “contains a bioengineered food ingredient”; they can display an icon; or they can include a QR code that directs people back to a company website with more information.

Some sticking points about what foods need to be labeled remain unanswered.

Most GMO crops have been bred to withstand the application of herbicides or to produce their own insecticide.

In addition to soybeans, other common genetically modified foods include alfalfa, apples (modified to slow the browning process), canola, corn, papayas, potatoes, squashes, and sugar beets. These ingredients can be found in many processed foods—including cereal, soup, salad dressings, potato chips, and soda. With the new labeling laws, the United States will be joining the 64 countries worldwide that require GMO labeling.

What Is a GMO?

Still Up for Debate

A GMO is a plant, animal, micro-organism, or other organism whose genetic makeup has been modified with laboratory techniques that insert genetic material from one species into another in ways that can’t be done in nature or in traditional crossbreeding. For example, soybeans have been modified with a gene from a soil bacterium that makes the crop immune to glyphosate, an herbicide.

The USDA may decide to exempt highly refined sugars and oils, such as those made from genetically modified soybeans or corn, from the bioengineered labeling requirement, on the grounds that the refining process leaves these foods with no detectable recombinant DNA. At press time, the rules had not been finalized.

SELECTED SOURCES “G.M.O. Foods Will Soon Require Labels. What Will the Labels Say?” by Amy Harmon, www.NYTimes.com, 5/12/18 • “These Charts Show Every Genetically Modified Food People Already Eat in the US” by David Johnson and Siobhan O’Connor, Time.com, 4/30/15 • “Mandatory GMO Labels Are Coming to Your Food” by Caitlin Dewey, www.WashingtonPost.com, 5/4/18

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®

EXPLORE

extraordinary flavors Over 50 years of making Indian food simply delicious

For more delicious recipes, visit PATAKSUSA.COM ©2018 ACH Food Companies, Inc. PATAK’S is a registered trademark of Patak (Spices) Limited. Used under license.

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8/20/18 8:33 AM

[ eco friendly ]

BY EVA MILOTTE

shopping for seafood planet-friendly choices News concerning the seafood industry can seem bleak at times due to overfishing and pollution challenges.

One-third of the world’s fish population is in danger of being depleted.

One thing is clear: Action against overfishing is needed, or we risk losing marine habitats and our favorite types of seafood.

Fortunately, there’s a positive side to these challenges: Consumers vote with their wallets. If there’s a greater demand for sustainably sourced seafood, this can be a call for better management of the world’s fisheries and marine environments.

Here are some ways to make sure the seafood you eat is good for you and the planet’s oceans.

• Become an informed consumer.

Ask the restaurant or store you’re buying from where the seafood originated and if it’s been caught or farmed in an environmentally responsible manner. Download the Monterey Bay Aquarium’s Seafood

Watch National Consumer Guide at www.SeafoodWatch.org. Carry it with you to know which types of seafood are best choices, good alternatives, and those to avoid.

• Look for seafood labeled with the Marine Stewardship Council (MSC) eco-label. It’s an easy way to know that the seafood you buy comes from well-managed sources. Visit www.MSC.org.

• Broaden the types of seafood you eat. Americans favor salmon, shrimp, canned tuna, pollock, and tilapia. Because of the high demand for these species, overfishing can be an issue. Scup and mullet are species of fish that aren’t as well known. Consider buying more sustainable varieties to help the more popular species rebound.

SELECTED SOURCES “Buy Sustainable Seafood,” World Wide Fund for Nature, wwf.panda.org • “Monterey Bay Aquarium Seafood Watch National Consumer Guide July-December 2018,” Monterey Bay Aquarium Foundation, www.seafoodwatch.org, 2018 • “The Smart Seafood Buying Guide” by Nicole Greenfield, National Resources Defense Council, www.nrdc.org, 8/26/15

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BY TASTE FOR LIFE STAFF

breast cancer awareness protective food & supplements to consider

About one in eight American women will develop breast cancer at some point during their lifetime. The good news is that changes to one’s diet and exercise regimen can protect against this form of cancer. Protective actions include losing excess weight, getting adequate exercise, and following a Mediterranean diet.

The American Cancer Society recommends a weekly minimum of 150 minutes of moderate aerobic activity or 75 minutes of high-intensity aerobic exercise.

The Mediterranean diet focuses on fish, legumes, fresh fruits and vegetables, whole grains, small amounts of red meat, and extra virgin olive oil. Processed foods and refined sugars are limited in this diet.

Some supplements may also be supportive.

1. Melatonin. Melatonin, a hormone produced by the pineal gland in the brain to regulate sleep cycles, also inhibits breast cancer cell growth. “Melatonin enhances the effectiveness of your body’s immune cells to fight off foreign invaders, including mutated cells, stimulating the body’s immune response,” says Ann Louise Gittleman, PhD, CNS. If you’re chronically sleep deprived or work a night shift, you may be at higher risk for developing breast cancer.

Supplementing with melatonin to get the sleep you need may support your immune system.

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2. Vitamin D3. Low levels of this vitamin

have been shown to increase breast cancer risk. Research indicates a link between low levels and the progression and metastasis of breast cancer.

“Women with a higher vitamin D intake may be a quarter less likely to die from breast cancer than women with lower levels,” says Jacob Teitelbaum, MD. In addition to supplements, vitamin D is found in fortified food items and naturally in egg yolks, salmon, tuna, and beef liver. Your body produces it after sun exposure. An August 2017 study showed that vitamin D works with omega-3 fatty acids to increase the death rate of breast cancer cells.

3. Omega 3s. DHA and EPA, two essential

fatty acids found in oily fish (albacore tuna, salmon, sardines), fight against chronic inflammation and protect against breast cancer and breast cancer recurrence.

One study found that women who took fish oil supplements for six years had a 32 percent lower risk of breast cancer than nonusers. Flaxseed provides a plant-based omega 3 called alpha-linolenic acid (ALA).

Animal and clinical trials show that consuming several daily tablespoons of flaxseed can protect against breast cancer.

4. Iodine. Iodine deficiency has been linked

to breast cancer. “High-iodine cultures such as Japan have 70 percent lower rates of breast cancer than low-iodine countries like the US,” says Dr. Teitelbaum. He recommends adding iodine-rich sea veggies such as nori to your diet.

5. EGCG. Epigallocatechin gallate is a polyphenol found in green tea. Research has shown it to be protective against the development and growth of breast cancer cells. ●

SELECTED SOURCES “Association of Vitamin D Level with . . . Breast Cancer” by S. Thanasitthichai et al., Asian Pac J Cancer Prev, 2015 • “Can I Lower My Risk of Breast Cancer?” American Cancer Society, www.Cancer.org • “The Effect of Flaxseed in Breast Cancer . . .” by A. Calado et al., Front Nutr, 2/7/18 • “Epigallocatechin Gallate Inhibits the Growth of MDA-MG-231 Breast Cancer Cells . . .” by O. Hong et al., Oncol Lett, 7/14/17 • “Mediterranean Diet for Cancer Prevention” by Michelle Qaqundah, Natural Medicine Journal • “Melatonin Decreases Estrogen Receptor Binding to Estrogen Response Elements Sites on the OCT4 Gene in Human Breast Cancer Stem Cells” by J. Lopes et al., Genes and Cancer, 8/16 • “Melatonin, an Inhibitory Agent in Breast Cancer” by E. Nooshinfar et al., Breast Cancer, 1/17 • “The Role of Docosahexaenoic Acid (DHA) in the Control of Obesity and Metabolic Derangements in Breast Cancer” by A. Molfino et al., Int J Sci, 4/16 • “Vitamin D Enhances Omega-3 Polyunsaturated Fatty Acids-Induced Apoptosis in Breast Cancer Cells” by J. Yang et al., Cell Biol Int, 8/17

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Wedderspoon 100% Raw Manuka Honey Manuka honey is an amazing New Zealand superfood with multiple uses in home remedies, beauty regimens, in active lifestyles or in the kitchen. Wedderspoon Manuka is always raw, unpasteurized and non-GMO verified to maintain the naturally-occurring health properties inherent in this special honey.

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[ let’s get cooking ]

BY EVA MILOTTE

mastering the slow cooker your helper for busy nights

With the colder weather approaching, get ready to dust off your slow cooker. Fall is the best time to enjoy foods that have been slowly cooked.

Thanks to the slow cooker, ingredients tenderize and become infused with flavor. No more standing over a hot stove waiting for dinner to cook either.

All you have to do is prep some ingredients, place them in the cooker, and plug the device in. Leave it for a few hours and after a long day, arrive home to a meal that’s ready and waiting for you.

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Spiced Apple Cider Chicken

Here are some tips for mastering this time-honored, favored kitchen device. n If you don’t already own a slow cooker, first decide on the size you need. A small 1-quart version is best for appetizers like hot dips. An 8-quart model works well for a large family. A 4- to 6-quart cooker is a popular choice, as this seems to be the size most recipes call for. n If you’ll be gone for long periods of time while the slow cooker’s operating, you may want to consider a model with an automatic timer and warming function. If you’re late getting home, the machine will switch to warming mode so the food won’t overcook. n Be sure ingredients are cut to a uniform size to ensure even cooking—especially when making soups and stews. Place slow-cooking ingredients like root vegetables at the bottom. n There are generally two slow cooker settings: High and Low. Low equals about 200° and High reaches about 300°. Food heats indirectly in a slow cooker as ingredients absorb heat from the crockery. Recipes use the Low setting when tenderizing is needed. A slow cooker set to High takes half as long for ingredients to cook, but items will not come out as tender as when the cooker is set to Low.

From Slow Cooker Favorites: Chicken by Adams Media editors ($14.99, Adams Media, 2017)

Nonstick spray

4 large sweet potatoes

3 lb boneless chicken breast

K c apple cider

N tsp salt

K tsp ground cinnamon

N tsp freshly ground black pepper

N tsp ground cloves

2 apples

N tsp ground allspice

2 Tbsp brown sugar

1. Treat the crock of the slow cooker with nonstick spray.

Add chicken breast and season with salt and pepper.

2. Peel, core, and slice apples; arrange

8K hrs

slices over and around chicken.

prep time

3. Peel sweet potatoes and cut each in half; add to slow cooker.

4. Add cider, cinnamon, cloves, allspice, and

serves 8

brown sugar to a bowl or measuring cup. Stir to combine and pour over ingredients in slow cooker.

5. Cover and cook on Low for 8 hours, or until internal temperature of chicken is 170°.

Per serving: 300 Calories, 39 g Protein, 24 g Carbohydrates, 3 g Fiber, 5 g Total fat (1 g sat), 187 mg Sodium, HHHHH Vitamin A, B3 (niacin), B6, Phosphorus, HH Vitamin B2 (riboflavin), Potassium, H Vitamin B1 (thiamine), Magnesium

n Leave at least one inch of space at the top of the cooker to ensure even cooking of ingredients. n Never thaw food in a slow cooker. Frozen items heat too slowly, and this can be a problem when it comes to bacterial growth. Thaw frozen ingredients overnight in the fridge. n However tempting it might be, don’t lift the slow cooker lid when food’s cooking.

Valuable steam escapes, and this reduces the temperature by several degrees.

Steam is an important part of the slow cooker’s process, as it helps infuse flavor into the food. If the temptation to peek proves too great, know this: Every time the cover is lifted, at least 20 minutes of cooking time should be added to the recipe. n Never place a slow cooker in water. If it’s plugged in, you could receive an electrical shock. Even when unplugged, the heating element could be damaged if the slow cooker is immersed in water. n Before plugging it in, inspect the slow cooker’s electrical cord for any nicks or cuts. This is an important step, as you’ll be leaving the device on when you may not be home. n Do not scrub the crock of the cooker with abrasive cleansers. They can scratch the surface, exposing it to potential bacterial growth. ● SOURCE Slow Cooker Favorites: Chicken by Adams Media editors ($14.99, Adams Media, 2017)

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[ quick tips ]

BY STEPHANIE L. TOURLES

scent-sational! discover the power of essential oils

Excerpted from Stephanie Tourles’s Essential Oils: A Beginner’s Guide © by Stephanie L. Tourles. Used with permission from Storey Publishing.

How Does Aromatherapy Work?

An essential oil can contain millions of molecules (some of which are quite aromatic and others not so much).

These molecules easily penetrate the skin whether applied “neat” (undiluted) or diluted in a carrier, and they rapidly penetrate the mucous membranes of the respiratory system when inhaled. Through both application and inhalation, the molecules travel quickly through the capillaries and into the circulatory system, which transports them around the body.

The aromatic vapors stimulate the olfactory nerve— the only nerve in the body that is in direct contact with the external environment—and act directly on the limbic system of the brain, the area that houses memories, emotions, desires, and appetites. As the molecules travel through the body, the oils’ complex array of

components interact with the body’s own chemistry, exerting therapeutic effects, sometimes profound ones. Their action stimulates various physiological and psychological responses, such as relief from pain, renewing of damaged skin tissue, reduction of inflammation or fever, invigoration or relaxation of the senses, release of hormones, or a positive boost in mood or cognitive ability.

The compelling benefits of pure essential oils are often nearly immediate, and you may find yourself surprised by the speed at which they work. Direct inhalation of lavender oil can quickly quell a bout of anxiety, for example, while breathing in a combination of Roman chamomile and peppermint oil can deliver blessed relief from a tension headache within minutes. All this amazing soothing plant energy conveniently packaged in a tiny bottle! That’s my kind of medicine.

Interestingly, unlike with synthetic drugs or chemicals, there is evidence that essential oils do not accumulate in the human body but instead are excreted in the perspiration, breath, urine, and feces. If you constantly use the same essential oils or blends, however, it is strongly recommended that you occasionally take a break to allow your body sufficient time to properly metabolize and excrete those particular chemical constituents.

For ongoing application or inhalation, use the oil(s) or blend for 5 days, then take 2 days off. Depending on the method of administration, the particular oils used, and the genetic makeup, age, size, dietary intake, lifestyle, and overall metabolism of the individual, it can take anywhere from a few minutes to 12 hours for essential oils to be fully absorbed and 3 to 6 hours for them to be metabolized and expelled from a normal, healthy body.

For an unhealthy and/or obese body, increase that to 12 to 14 hours.

Stephanie L. Tourles is a licensed holistic esthetician, a certified aromatherapist, a certified reflexologist, and a professional member of the Alliance of International Aromatherapists.

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© MARS VILAUBI

Energize Me! This pleasingly sharp blend of ultra-stimulating essential oils opens the sinus and respiratory channels, inviting a rush of fresh, energizing oxygen to your brain and lungs. Take a whiff first thing in the morning to help you wake up and motivate you to take on the day’s tasks, or use it in the afternoon to keep production levels high at work. It makes a wonderful diffuser blend to enliven the home or office environment, or to use in teenagers’ rooms while they’re doing homework.

Safe for folks 12 years of age and older. This is an aromatherapeutically concentrated formula, so use only by the drop as directed.

Essential oils

makes

N ounce

60 drops rosemary (ct. verbenon or nonchemotype specific)

(7.5 ml)

50 drops peppermint 40 drops eucalyptus (species globulus, radiata, or smithii)

N-ounce dark glass ­bottle with a screw cap or orifice reducer cap

To make the blend: Combine the rosemary, peppermint, and eucalyptus essential oils in the bottle. Screw the top on the bottle and shake vigorously for 2 minutes to blend. Label the bottle and set it in a cool, dark location for 24 hours so that the oils can synergize.

Store at room temperature, away from heat and light; use within 2 years. Do not store the bottle with a dropper top, as the strong vapors will degrade the rubber tip.

Store only with a screw cap.

To use: Shake well before using. Place only 1 or 2 drops in your palm, rub both palms together to warm the oil, cup your hands over your nose and mouth, and inhale deeply for 15 to 30 seconds. Avoid direct contact with the eyes, nose, and mouth. Repeat two or three times per day, if needed.

Bonus uses: With decongestant, respiratory-­disinfecting, and antiviral properties, this blend is recommended for use in a diffuser for anyone suffering from sinus or chest congestion, bronchial infections, a bad cold, or the flu. Follow the manufacturer’s directions for your particular brand of essential oil diffuser or nebulizer, and use the appropriate number of drops.

Caution: If you suffer from asthma, this formulation may be too stimulating. Avoid completely if you are having an asthma attack.

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[ kids in the kitchen ] Coconut-Banana Ghost Pops From the Taste for Life test kitchen

4 ripe bananas

8 wooden ice-pop sticks

1 c unsweetened, shredded coconut

K c vanilla yogurt Raisins, chocolate chips, or dried cranberries for eyes and mouth

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20 min prep time +1 hr freeze time makes 8 pops

1. Peel bananas and cut in half crosswise.

5. Gently but firmly press raisins,

2. Gently insert an ice-pop stick into the center of

chocolate chips, and/or dried cranberries into each “ghost” to make its eyes and mouth.

the end of each banana half.

3. Place bananas on a cookie sheet in the freezer for 1 to 2 hours. Meanwhile, pulse coconut in a blender or food processor until it is fine. Set coconut aside on a wide shallow plate.

4. Remove bananas from freezer. Dip each banana in yogurt until it is lightly covered. Sprinkle coconut evenly over each banana.

6. If ghost pops won’t be eaten immediately, place them on a cookie sheet in the freezer, so they won’t turn mushy. Pops can also be eaten frozen.

Per serving: 132 Calories, 2 g Protein, 18 g Carbohydrates, 3 g Fiber, 7 g Total fat (6 g sat), 14 mg Sodium, H Vitamin B6, Manganese

2018

9/11/18 9:47 AM

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