Lunds & Byerly's Oct 21

squash stuffed

Recipe on page 17

Tasty fall favorites Immunity support

COMPLIMENTARY

OCTOBER 2021

SM_1021_317_01.indd 1

Edition of Taste for Life ®

Plant proteins

9/3/21 11:23 AM

[ healthy pick ] Pumpkin

pumpkin Pumpkins are a sign that fall is upon us. But pumpkins aren’t just for decoration—they also have many important health benefits.

The rich, orange color of fresh pumpkin tells you that it’s a great source of beta carotene, a powerful antioxidant that can help combat the signs of aging in your skin and ease inflammation. Pumpkin is also packed with vitamin A, with a one-cup serving offer 200 percent of the recommended daily intake of this important nutrient. Vitamin A supports eye health and may lower your risk of some cancers.

Pumpkin also contains many other key nutrients including vitamins C and E, iron, and folate, all of which help to support your immune system. Pumpkin’s potassium also helps to keep blood pressure levels in check and reduces your risk of stroke and Type 2 diabetes. Low in calories and high in fiber, pumpkin can help you feel fuller, longer. Adequate fiber intake also helps to protect against heart disease.

Maximize pumpkin’s many health benefits by eating pure, unprocessed pumpkin rather than loading up on sugary, pumpkin-flavored treats.

Pumpkins can be roasted, steamed, or boiled and added to dips, soups, stews, and more. ● SELECTED SOURCES “4 fall foods for your family” by Jessica Cording, Academy of Nutrition and Dietetics, www.EatRight.org, 10/19/20 • “Health benefits of pumpkin,” 8/28/20; “Pumpkin seeds,” 11/17/20, www.WebMD.com

Don’t toss the seeds!

Pumpkin seeds offer many nutrients including copper, iron, magnesium, phosphorous, potassium, and they’re a great source of plant-based omega 3s. For a healthy snack, toast rinsed, lightly oiled pumpkin seeds in a single layer on a cookie sheet for about 30 minutes at 325° or until lightly browned (stirring occasionally). For extra flavor, sprinkle spices on the seeds before baking.

2 O C T O B E R

SM_1021_324_02.indd 2

2021

9/1/21 6:26 PM

© STEVEN JOYCE

7

12

autumn harvest

Gluten-free versions of your fall favorites.

[ october contents ]

22 26

5 market gourmet

18 healthy strategies

Sweet Potato, Black Bean & Quinoa Chilli.

What to do about leaky gut.

20 quick tips

6 health front

Learn more about plant-based protein options.

Fruit and veggies linked to lower BP • Nitrate-rich foods may boost strength, performance • Tips for maximizing your pantry • More

22 immunity support Discover natural antiviral nutrients and herbs.

26 let’s get cooking

12 autumn harvest Split Pea and Root Vegetable Soup • Spicy Squash with Creamy Polenta • Maple Roast Carrots • Harvest Spice Fruit & Nut Granola

Learn how to choose, store, and prepare seafood.

28 healthy glow Slow the effects of aging with collagen supplements.

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

O C T O B E R 2 0 2 1 3

SM_1021_324_03.indd 3

9/7/21 12:51 PM

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com

Featured Nourish Recipes Found on page 17

CONTRIBUTING EDITORS

Lisa Fabian, Rich Wallace ASSISTANT EDITOR

Kelli Ann Wilson

• SUPER SALAD WITH MAPLE BALSAMIC VINAIGRETTE • STUFFED SQUASH WITH CHORIZO & QUICK COOK QUINOA BLEND

ART DIRECTOR

Michelle Knapp CUSTOM GRAPHICS MANAGER

Skinny Sticks Maple Products Located in central Wisconsin, Skinny Sticks is a small family business dedicated to providing pure maple syrup with a superior taste. Each batch of the super sweet, golden syrup is harvested from maple trees in the Hoyt family backyard and hand-bottled on site. The Hoyt maple trees were part of a program between the University of Wisconsin and Cornell University, which planted wild maples in Wisconsin. These trees n ­ aturally produce high-sugar sap.

Skinny Sticks Cinnamon Spiced Maple Sugar features organic cinnamon blended with pure Wisconsin maple sugar. Sprinkle over toast, ice cream, cinnamon rolls, French toast, muffins and other baked goods.

Skinny Sticks Pure Maple Cream is delicious maple syrup whipped into a sweet, creamy spread. Enjoy on grapefruit, hot cereal, winter squash or as a glaze on meat. Try smeared over toast, fresh doughnuts, pancakes, waffles, French toast, a peanut ­butter sandwich and other baked goods.

Cinnamon Maple Sugar, Pure Maple & Honey Maple

$6.99

Save up to $2.40 / 6.15 – 10 oz.

SELECT VARIETIES

Pure Maple

$9.99

Save $2.00 / 16 oz.

Maple Cream & Bourbon Maple

$11.99

Save up to $3.00 / 8 oz.

SELECT VARIETIES

An Apple A Day Applewood Fresh Farms, located in Michigan, provides some of our favorite apples here at Lunds & Byerlys. Honeycrisp and SweetTango apples are deliciously sweet with a crisp crunch. Learn more about Applewood Fresh Farms and our partnership with them on page 16.

Special Offer!

STURDIWHEAT Pancake Mixes

$4.99

Save 90¢ / 32 oz.

SELECT VARIETIES

4 O C T O B E R

SM_1021_317_04.indd 4

Staff Pick!

Donna Sweeney BUSINESS DEVELOPMENT DIRECTOR

Amy Pierce CUSTOMER SERVICE

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

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

Ashley Dunk (x190) WESTERN BRAND PROMOTIONS DIRECTOR

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

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

Anna Johnston anna.johnston@tasteforlife.com FOUNDER AND CHIEF EXECUTIVE OFFICER

T. James Connell CREATIVE AND SALES OFFICES

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

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

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

Printed in the US on partially recycled paper.

GUSTOLA Granola

For more health and wellness resources visit

$6.99

Save $1.00 / 11 oz.

SELECT VARIETIES

A NOTE ON RECIPES

Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques.

They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: HHHHH Extraordinary (50 percent or better), HHHH Top source, HHH Excellent source, HH Good source, H Fair source

2021

9/3/21 11:49 AM

[ market gourmet ] Recipe

Sweet Potato, Black Bean & Quinoa Chilli From How to Cook by Darina Allen ($26.99, Kyle Books, 2021)

2 Tbsp extra-virgin olive oil

8 oz onion, chopped

2 garlic cloves, crushed K–1 tsp chilli flakes

1 tsp ground cumin

1 tsp ground coriander

50 min prep time serves 4

Sea salt and freshly ground black pepper 1lb 10 oz sweet potatoes, peeled and cut into 1-inch dice

1lb ripe tomatoes, peeled and chopped, or 1 (14 oz) can chopped tomatoes

3K oz quinoa

18 fl oz low-sodium vegetable or chicken stock 7 oz black beans, soaked overnight and cooked for 1–1K hours (depending on the age of the beans) until just tender or 1 (14 oz) can black beans, drained and rinsed

Pinch of brown sugar (optional)

4 Tbsp chopped fresh cilantro

Plain yogurt, to serve

1. Heat oil in a sauté pan over medium heat, add onion, garlic, and chilli flakes and toss together.

Reduce heat, cover, and sweat for 5 to 6 minutes until soft but not colored. Add cumin and coriander and season well with salt and pepper.

2. Add sweet potatoes, tomatoes, quinoa, and stock. Bring to boil and simmer for 10 minutes.

Add black beans and continue to simmer for 20 to 30 minutes or until sweet potato and quinoa are tender. Season to taste; you may need to add a little brown sugar if using canned tomatoes.

3. Serve in a warm bowl scattered with lots of fresh cilantro and a dollop of yogurt.

Kitchen Note: Quinoa is a super nutritious grain that originally comes from the Andean region of South America. It is full of protein and has more vitamins and minerals than virtually any other grain, so it’s a brilliant option for vegetarians and vegans. Pumpkin or yam may be substituted for the sweet potato in this recipe.

Per serving: 718 Calories, 31 g Protein, 128 g Carbohydrates, 25 g Fiber, 11 g Total fat (2 g sat), 450 mg Sodium, HHHHH Vitamin A, B1 (thiamine), B6, Folate, Magnesium, Phosphorus, Potassium, Zinc, HHHH Iron, HHH Vitamin B2 (riboflavin), HH Vitamin B3 (niacin), C, E, K, Calcium

© NASSIMA ROTHACKER

O C T O B E R 2 0 2 1 5

SM_1021_324_05.indd 5

8/23/21 9:28 AM

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

fruit, veggies lower bp

Substances in fruits, vegetables, and plantbased foods such as tea and chocolate have positive effects on blood pressure, according to the American Heart Association. A new study determined that bacteria in the digestive system helps enable those substances to do their work.

Study participants who had the highest intake of flavonoid-rich foods, including berries, apples, and pears, had lower systolic blood pressure than those who consumed the least. They also had greater diversity in their gut microbiome.

“Our gut microbiome plays a key role in metabolizing flavonoids to enhance their cardioprotective effects,” said lead researcher Aedín Cassidy, PhD. “These blood-pressurelowering effects are achievable with simple changes to the daily diet.”

SOURCE “Gut bacteria and flavonoid-rich foods are linked and improve blood pressure levels,” American Heart Association, 8/23/21

get a leg up with greens

Eating plenty of vegetables is a good way to increase your leg strength, according to a new study. Researchers tracked nearly 4,000 adults for 12 years and found that those who ate more nitrate-rich foods had stronger legs and faster walking speed.

Green, leafy vegetables like spinach, kale, and arugula are high in nitrates, which are linked to vascular and muscle function.

SOURCE “Green leafy vegetables offer a leg up on muscle strength,” Harvard Men’s Health Watch, 8/1/21

6 O C T O B E R

2021

SM_1021_324_06_07_331_08_09.indd 6

9/7/21 9:39 AM

organic foods boost kids’ brains Kids who eat organic foods did better on certain mental tasks compared to those who rarely eat them.

Researchers found better scores on tests of fluid intelligence (the ability to solve reasoning problems) and working memory (the ability of the brain to retain new information while it’s needed in the short term).

Factors that appeared to reduce kids’ cognitive

functions included fast food intake and exposure to tobacco smoke.

Healthy diets, including organic diets, are richer than fast food diets in nutrients necessary for the brain, such as fatty acids, vitamins, and antioxidants, which together may enhance cognitive function in childhood,” said lead author Jordi Julvez, PhD.

SELECTED SOURCES “Early life multiple exposures and child cognitive function…” by J. Julvez et al., Environmental Pollution, 9/1/21 • “Study associates organic food intake in childhood with better cognitive development,” Barcelona Institute for Global Health, 6/30/21

maximize your pantry Hoping to minimize food waste? Consider these steps:

Eat what’s on hand. Take a look in your refrigerator and cabinets while making your shopping list.

Store food properly. Bananas and tomatoes emit natural gases that make nearby produce ripen faster, for example. Store these items separately.

Make a meal plan. Map out your weekly meals and make a list of exactly what you need at the store. Avoid the temptation to buy anything else.

Check the labels. Use food items before they expire.

SELECTED SOURCES “Reducing wasted food at home,” US Environmental Protection Agency, www.EPA.gov • “Tips to reduce food waste,” US Food and Drug Administration, www.FDA.gov

O C T O B E R 2 0 2 1 7

SM_1021_324_06_07_331_08_09.indd 7

9/7/21 9:39 AM

Cascadian Farm Cereals

2 /$6.00 Save $4.98 on 2 / 9.2 – 16 oz.

SELECT VARIETIES

Chewy Granola Bars

2 /$7.00 Save $2.78 on 2

Café Fair Coffee

$7.99

Save $2.00 10 – 12 oz.

SELECT VARIETIES

6.2 – 7.4 oz.

SELECT VARIETIES

SO Delicious Yogurt

3 /$5.00

Save $1.57 on 3 / 5.3 oz.

SELECT VARIETIES

Coconutmilk

2 /$8.00

Save $2.38 on 2 / 64 oz.

SELECT VARIETIES

Siggi’s

Icelandic Yogurt

2 /$3.00

Save $1.38 on 2 4 – 5.3 oz.

SELECT VARIETIES

Nature’s ­Bakery

Fig Bars & ­Oatmeal ­Crumbles

$3.29

Save $1.00 6 ct.

SELECT VARIETIES

8 O C T O B E R

SM_1021_317_08_09.indd 8

2021

Lightlife

Gimme Lean Sausage­& Smart Bacon

2 /$7.00

Save $3.38 on 2 5 – 14 oz.

SELECT VARIETIES

Maxine’s Heavenly­ Soft-Baked ­Cookies

$4.99

Save $2.70 7.2 oz.

SELECT VARIETIES

The Essential Baking Co. Take & Bake Breads

$3.99

Save $1.00 14 – 16 oz.

SELECT VARIETIES SALE GOOD THROUGH OCTOBER 31, 2021

9/7/21 12:06 PM

FOR THE LOVE OF APPLES Stauffer’s

Ginger Snaps

2 /$5.00

Martinelli’s

Organic ­Honeycrisp Cider

Save $1.98 on 2 14 oz.

$6.99

Kettle

Save $2.00 50.7 oz.

Apple Cider Vinegar ­ Potato Chips

Martin’s

Crispy Apple Chips

2 /$6.00

$9.99

Save $1.98 on 2 8 oz.

Save $1.00 / 10.6 oz.

SELECT VARIETIES

Justin’s Nut Butter Products 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.

Squeeze Butters

10 /$10.00 Save $3.90 on 10 1.15 oz.

SELECT VARIETIES

SALE GOOD THROUGH OCTOBER 31, 2021

SM_1021_317_08_09.indd 9

Maple & Almond Butters

$8.99

Save $4.00 16 oz.

SELECT VARIETIES

Peanut Butter Cups

$4.99

Save $1.00 4.7 oz.

SELECT VARIETIES O C T O B E R 2 0 2 1 9

9/3/21 12:00 PM

Ancient Harvest

Gluten-Free Pastas

Simply Asia

$2.99

Asian Products

Save $1.50 / 8 oz.

SELECT VARIETIES

$3.99

Quinoa

Save up to $1.30 8 – 26 oz.

SELECT VARIETIES

$6.99

Save $1.64 / 14.4 oz.

SELECT VARIETIES

Earthbound Farm

Little Italy

Pasta Sauce

Frozen Fruits

$6.99

2 /$7.00

Save $1.60 24 oz.

SELECT VARIETIES

Save up to $2.18 on 2 3.5 oz.

SELECT VARIETIES

Rummo

Sir Kensington’s

2 /$5.00

$3.99

Pasta

Save 98¢ on 2 / 16 oz.

SELECT VARIETIES

Gluten Free Pasta

2 /$6.00

Save 98¢ on 2 / 8.82 – 12 oz.

SELECT VARIETIES

Epic

Bone Broth

$5.99

Save $1.00 / 14 oz.

SELECT VARIETIES

Cooking Oil Duck Fat

$9.99

Condiments

Save up to $1.30 / 8.45 – 20 oz.

SELECT VARIETIES

Dressings

$4.99

Save $1.00 / 9 oz.

SELECT VARIETIES

Chipotle Mayo

$5.99

Save $1.00 / 12 oz.

SELECT VARIETIES

Tucson Tamale­ Tamales

2 /$10.00 Save $3.98 on 2 10 – 11 oz.

SELECT VARIETIES

Save $2.29 / 11 oz.

10 O C T O B E R

SM_1021_317_10_11.indd 10

2021

SALE GOOD THROUGH OCTOBER 31, 2021

9/3/21 12:13 PM

Udi’s Products Udi’s believes that food made with joy is a joy to eat. That goes for those adhering to a gluten free diet as well.

Udi’s has met the challenge, and they are proud to bring you products filled with all of the taste and quality they are known for.

Bread, Bagels, Rolls, Buns & ­Frozen Entrées

2 /$10.00

Save up to $2.98 on 2 4 – 6 ct. & 8 – 14.2 oz.

SELECT VARIETIES

Muffins

$4.99

Save 50¢ / 8.4 oz.

SELECT VARIETIES

Granola

$5.99

Save $1.50 / 11 oz.

SELECT VARIETIES

Newman’s Own Dressings, Pasta Sauce & Salsa Newman’s Own invites you to do some good while adding pizzazz to your pasta, salads, and Mexican dishes. With 100% of profits going to charity, over $550 million has been given to thousands of charities since 1982.

Pasta Sauce & Salsa

Dressings

Save up to $1.98 on 2 16 – 24 oz.

SELECT VARIETIES

Save $2.38 on 2 16 oz.

SELECT VARIETIES

2 /$5.00

2 /$6.00

SALE GOOD THROUGH OCTOBER 31, 2021

SM_1021_317_10_11.indd 11

O C T O B E R 2 0 2 1 11

9/3/21 12:14 PM

BY LISA FABIAN

AUTUMN

This time of year, nature graces us with a bounty of root vegetables like potatoes, carrots, and potatoes. Nutritious foods that make you feel nourished, they are a filling ingredient in the following recipes. For fall flavors, these gluten-free recipes are also heightened with the addition of spices, nuts, and dried fruits like cranberries and apples. Enjoy!

75 min

Split Pea and Root Vegetable Soup

prep time serves 8

From the Taste for Life test kitchen

4 Tbsp oil

2K tsp dried thyme

3 medium carrots, peeled, chopped

2 tsp dried marjoram

3 bay leaves

2 large parsnips, peeled, chopped

1K c chopped leeks (white and pale green parts only; about 2 medium leeks)

1 large onion, chopped

11 c low-sodium chicken broth

3 c dried split peas

Salt and freshly ground black pepper K c chopped fresh Italian parsley

1. Heat oil in a large pot set over medium heat. Add carrots, parsnips, leeks, onion, thyme, marjoram, and bay leaves.

2. Cover and cook until vegetables are tender, stirring occasionally, about 20 minutes.

3. Add broth and peas. Bring to a simmer, cover partially, and cook until peas are tender and soup thickens slightly, stirring occasionally, about 45 minutes.

4. Season to taste with salt and pepper. Discard bay leaves. Stir parsley into soup. Serve.

Kitchen Note: When reheating this soup, thin with some water if the soup becomes too thick.

Per serving: 426 Calories, 25 g Protein, 64 g Carbohydrates, 22 g Fiber, 10 g Total fat (2 g sat), 281 mg Sodium, HHHHH Vitamin B1 (thiamine), K, Folate, Phosphorus, HHHH Vitamin A, B3 (niacin), HHH Iron, Zinc, HH Vitamin B2 (riboflavin), B6, Potassium, H Vitamin B12, C, E, Magnesium

12 O C T O B E R

2021

SM_1021_324_12_13_14_15.indd 12

8/31/21 5:41 PM

Spicy Squash with Creamy Polenta From LEON Happy Guts: Recipes to Help You Feel Better by Rebecca Seal and John Vincent ($19.99, Conran, 2021)

1L lb butternut squash, deseeded, skin on, cut into approximately 1-inch chunks (you can be flexible with quantities, if your squash is larger)

1 red onion, cut into 8 wedges

4 cloves of garlic, in their skins

Generous pinch of hot or mild chili flakes, to taste (optional)

3 Tbsp extra-virgin olive oil

Salt and freshly ground black pepper

1 Tbsp finely sliced red chili

Extra-virgin olive oil, to serve For the polenta: Scant 1 c polenta (corn grits) Scant 2 c boiling water

65 min prep time serves 4

Scant M c milk Salt and freshly ground black pepper, to taste

1. Check polenta packaging for when to start cooking the polenta. Quick-cook polenta will cook in just a few minutes, whereas traditional polenta can take up to 45 minutes.

2. Preheat oven to 350°.

3. Use 1 large or 2 smaller roasting trays. Toss together squash, onion, garlic, chili flakes (if using), oil, and some black pepper. Spread out in a single layer in tray(s) and roast in oven for 30 minutes.

4. Add sliced chili and toss again. Increase heat to 400° and cook for a further 25 minutes, or until onion is browning and squash is tender (check after 15 minutes).

Remove from oven, take out garlic, and set aside. Season roasted veg with a little salt and keep warm.

5. Meanwhile, cook polenta. Bring water and milk to a simmer in a deep pan. Pour in polenta in a slow stream, stirring all the time to stop lumps forming. Reduce heat and cook according to package instructions, stirring often. If polenta gets too thick, add a little water or milk— it should be soft and creamy and not at all gritty. Season to taste with salt and pepper.

6. Pop roasted garlic from their skins, mash to a paste with the flat side of a knife, and then stir into polenta.

Serve spicy squash and onions on top of polenta, finishing with a little drizzle of extra-virgin olive oil.

Kitchen Note: Squash, especially the skin, is high in fiber. Cooking with the skin on is nutritious. It helps the squash to roast without becoming squishy, and it tastes good too. Although the polenta will set if chilled, leftovers can be eaten at room temperature or heated in a microwave.

Per serving: 340 Calories, 6 g Protein, 55 g Carbohydrates, 5 g Fiber, 12 g Total fat (2 g sat), 315 mg Sodium, HHHHH Vitamin A, HHHH Vitamin C, HHH Vitamin B6, HH Vitamin B1 (thiamine), E, H Vitamin B3 (niacin), Calcium, Folate, Iron, Magnesium, Phosphorus, Potassium

© STEVEN JOYCE

O C T O B E R 2 0 2 1 13

SM_1021_324_12_13_14_15.indd 13

8/31/21 5:41 PM

continued from page 13

Maple Roast Carrots From Broke Vegan: Over 100 PlantBased Recipes That Don’t Cost the Earth by Saskia Sidey ($14.99, Hamlyn, 2021)

45 min

1 bunch of carrots, preferably with green leafy tops (total weight about 2 lb), peeled and halved

2 Tbsp olive oil

prep time serves 4

Salt and pepper

2 Tbsp maple syrup

1. Preheat oven to 375°.

2. Toss carrots with oil on a large baking tray and spread them out in an even layer—you want to roast them, not steam them, so they need space to caramelize. Season with salt and pepper and roast for 30 to 35 minutes, until golden and soft to the touch.

3. Drizzle over maple syrup and return to oven for 5 minutes, until carrots are sticky and smell fragrant.

4. Enjoy warm, or leave to cool, and then store in an airtight container in the refrigerator for up to 5 days.

Kitchen Note: Carrots are one of the cheapest vegetables.

Roasting them brings out their wonderfully sweet flavor, which gets a helping hand here from the maple syrup. They keep really well, so if you roast a bunch of carrots, you can use them in meals for the rest of the week. If you can get your hands on carrots with tops, use the leafy greens to make a zero-waste pesto. You can leave out the maple syrup and try using any herbs and spices you have in the cupboard if you prefer; for instance, carrots work well with cumin, paprika, and turmeric.

Per serving: 179 Calories, 2 g Protein, 29 g Carbohydrates, 6 g Fiber, 7 g Total fat (1 g sat), 449 mg Sodium, HHHHH Vitamin A, HH Vitamin B2 (riboflavin), B6, K, H Vitamin B1 (thiamine), B3 (niacin), C, E, Folate, Phosphorus, Potassium

14 O C T O B E R

2021

SM_1021_324_12_13_14_15.indd 14

8/31/21 5:41 PM

Harvest Spice Fruit & Nut Granola From Farmhouse Weekends: Menus for Relaxing Country Meals All Year Long by Melissa Bahen ($30, Gibbs Smith, 2021)

1K c old-fashioned rolled oats* K c raw, shelled pumpkin seeds (pepitas)

K c raw, shelled sunflower seeds

K c finely chopped pecans

N c brown sugar

N c pure maple syrup

N c extra-virgin olive oil

K tsp salt

K tsp pumpkin pie spice

K c finely chopped dried apples

K c golden raisins

K c sweetened dried cranberries

55 min prep time

(makes 4K-5 cups)

1. Preheat oven to 300°. Line 2 large, rimmed baking sheets with parchment paper or silicone baking mats. Set 1 aside.

2. In a large bowl, combine oats, pumpkin and sunflower seeds, pecans, and brown sugar. Toss to combine.

3. In a medium, microwave-safe bowl or a large glass measuring cup, combine maple syrup, oil, salt, and pumpkin pie spice. Microwave for 30 seconds and then whisk until combined. Pour liquid over oat mixture and toss until evenly coated.

4. Pour oat mixture onto 1 of the prepared baking sheets and spread it into an even layer. Bake for 45 minutes, stirring every 15 minutes.

5. As soon as you get granola out of oven, use a spatula to scrape it onto unused baking sheet. Spread it into an even layer, add dried fruits, and allow it to cool completely. When granola is cool, use your hands to break it into small pieces. *Oats can be contaminated with gluten during processing. If you have celiac disease, look for specialty gluten-free oats. They’re grown, harvested, and processed separate from glutencontaining grains.

Per serving (serves 8): 327 Calories, 6 g Protein, 41 g Carbohydrates, 4 g Fiber, 18 g Total fat (2 g sat), 155 mg Sodium, HHH Phosphorus, HH Magnesium, H Vitamin B1 (thiamine), B2 (riboflavin), E, Iron, Zinc © 2021 MELISSA BAHEN

O C T O B E R 2 0 2 1 15

SM_1021_324_12_13_14_15.indd 15

8/31/21 5:41 PM

Applewood Fresh Growers is a grower, packer and marketer of Michigan apples.

The third-generation family-owned business can trace its roots back to 1935 and represents growers at family-owned orchards throughout Michigan. Their mission is to provide quality apples to customers year-round. Applewood Fresh currently offers 17 varieties of incredible apples thanks to their network of stateof-the-art packing facilities and their network of over 50 local growers.

The team at Applewood Fresh respects and values the precious natural resources required to grow their apples. Therefore, they’ve implemented sustainability efforts at every level, from grower to pack house to shipping. Their efforts include recycling and composting of organic materials; reducing, eliminating or mitigating fertilizers; computerized smart sprayers to prevent overspray; integrated pest management; reducing water usage through trickle irrigation; solar panels; eco-friendly packaging and decreased food miles with regional supplies of apples.

Applewood Fresh is a leader in emerging varieties of apples and their goal is to provide the most flavorful harvest of apples Michigan has to offer. Three of their apples that are leading the way are Rave, SweeTango and Honeycrisp!

16 O C T O B E R

SM_1021_317_16_17.indd 16

Rave® are outrageously juicy with a refreshing snappy zing.

They are one of the earliest new crop apples available. The Rave apple comes from the variety of MN55 cultivar apples, whose parentage is Honeycrisp and MonArk. They were bred naturally through traditional cross-pollination methods by ­David Bedford at the University of Minnesota’s apple breeding program. Rave® is only available for a limited time each year, from Mid-August through October.

SweeTango® Apples are another early season apple that comes from the University of Minnesota breeding program.

The parentage is Honeycrisp and Zestar varieties. SweeTango is known for its standout flavor and texture. It is crisp and sweet, with a lively touch of citrus, honey, and spice. Look for SweeTango® from September through January.

Honeycrisp is honeysweet with a tart bite and great for snacking, salads, and baking. Fun fact: the Honeycrisp was first developed in the 1960’s at the Minnesota Agricultural Experiment Station’s Horticultural Research Center.

2021

9/3/21 11:25 AM

Super Salad with Maple Balsamic Vinaigrette A delicious salad with plant-based protein sources such as quinoa and pepitas, and no refined sugar added!

Recipe by Claire Lupfer, FoodE Expert, Lunds & Byerlys Downtown St. Paul

INGREDIENTS: 2 cups vegetable broth 1 cup quinoa, uncooked K cup walnuts, chopped N cup pepitas 3 Tbsps balsamic vinegar 2 tsps maple syrup

2 tsps minced shallot 1 tsp Dijon mustard K cup olive oil N tsp salt dash freshly ground black pepper

amount:

8 servings

2 (4.5-ounce) packages Revol Greens Spring Mix 2 large apples, cored and thinly sliced 6 ounces feta, crumbled L cup dried cranberries

TO PREPARE: 1. In a small saucepan, heat vegetable broth over medium-high heat.

Once boiling, add quinoa and reduce heat to a simmer; cook for 15 minutes. Remove from heat and fluff with a fork. Cover and refrigerate to cool.

2. Heat oven to 350 F. Toast walnuts and pepitas in oven, shaking once

or twice until golden (8-10 minutes); cool.

3. To make vinaigrette, add balsamic vinegar, maple syrup, minced

shallot, Dijon mustard, olive oil, salt and pepper to a small bowl and

whisk until emulsified.

4. To serve, divide greens among 8 salad plates and top with cooked

quinoa. Fan the apple slices on top and sprinkle with feta, walnuts, pepitas and dried cranberries. Drizzle vinaigrette over salad; serve immediately.

Tip: Wait to dress salad and slice apples until ready to serve to maintain freshness. This salad is also delicious when served with sliced avocado, fresh blueberries or pomegranate arils.

Stuffed Squash with Chorizo & Quick Cook Quinoa Blend Easy and convenient fall recipe using fresh, seasonal squash.

Recipe by Ken Grogg, FoodE Expert, Lunds & Byerlys White Bear Lake

INGREDIENTS: 1 sheet parchment paper 2 acorn or butternut squash sea salt and black pepper, to taste 2 Tbsps olive oil (divided) TO PREPARE: 1. Heat oven to 375 F. Line a sheet pan with parchment paper.

2. Cut the squash in half and remove seeds and string bits. Season

K pound chorizo (see note) 1 (8-ounce) package R&R Cultivation Mushrooms, mix of choice 1 bunch green onions, sliced

amount:

4 servings

1 package quick cook quinoa blend of choice (suggest Spanish style, brown rice & red bean quinoa blend, garlic & chickpea quinoa blend, quinoa & brown rice blend) 2 Tbsps Just Date Syrup

4. Prepare quinoa blend following package instructions. Add cooked

quinoa blend to sauté pan with chorizo, mushroom and green onion mixture. Stir to combine.

the cut sides with salt and pepper then drizzle with one tablespoon olive oil. Place cut side down on the lined sheet pan. Place in the oven for 30 minutes.

5. Once squash is fork tender (see note), fill with quinoa mixture, drizzle

3. While the squash is in the oven, heat a sauté pan over medium-

Note: For a plant-based option, substitute plant-based “meat” for chorizo.

high heat. Add one tablespoon of olive oil in the pan. Add chorizo to the pan and brown until fully cooked. Add mushrooms and green onions to pan and sauté for 2-3 minutes.

with date syrup and enjoy!

If squash is not fork tender after 30 minutes in oven, turn cut side up and fill with quinoa mix, then loosely cover with foil, and bake for another 30 minutes.

O C T O B E R 2 0 2 1 17

SM_1021_317_16_17.indd 17

9/3/21 11:25 AM

[ healthy strategies ]

healthy digestion

Excerpted from The Microbiome Breakthrough: Harness the Power of Your Gut Bacteria to Boost Your Mood and Heal Your Body by Raphael Kellman, MD. Copyright © 2018.

Available from Hachette Go, an imprint of Hachette Book Group, Inc.

Leaky gut—what is it and how do you know if you have it?

One of the most destructive forms of intestinal distress is the condition known as intestinal permeability—a.k.a. “leaky gut.” In this all-too-common disorder, the walls of the small intestine—which are only one cell thick—begin to lose their integrity, mostly because of a compromised microbiome.

The small intestine is where most digestion and absorption take place. The small intestine absorbs into its walls only the smallest, most essential molecules: proteins, carbohydrates, vitamins, minerals, fats. These pass through the gut wall into the bloodstream to nourish the body.

However, just on the other side of the gut wall is the immune system, or at least the vast majority 18 O C T O B E R

SM_1021_324_18_19.indd 18

of it. Since most of the world’s toxins come to us through our food, most of our immune system is located adjacent to our gut wall, ready to respond to any dangerous bacteria, viruses, or toxins that we inadvertently eat or drink.

Consequently, you want your gut wall to be strong and healthy—to have good integrity—so that it can take some of the burden off your immune system. A

2021

9/8/21 9:17 AM

healthy gut wall allows only nutrients to pass through; toxins, pathogens, and excess bacteria are directed into the large intestine and, ultimately, out the anus.

The immune system never has to know about these disruptive factors, and it can remain in a “calm and relaxed” state.

But what if your gut wall has lost its integrity? What if its cell walls are not tightly closed and its so-called tight junctions become loose?

In that case, some partially digested food might indeed pass through the gut wall, along with some toxins or pathogens. When these potentially dangerous invaders appear, your immune system springs into action. A burst of inflammation is the result. From being calm and relaxed, your immune system begins to be alert and perhaps even anxious, ready to react at a moment’s notice to the next possible threat.

If the breach to your gut wall happens only occasionally, not much harm is done. You might feel a bit nauseous or gassy in response to the inflammation, or you might break out in a little acne, develop a headache, or manifest some other inflammatory symptom. But the symptom will soon disappear with no long-lasting effects.

However, if your gut wall is habitually leaky and permeable—if partially digested food can easily pass through to your immune system—then you develop chronic inflammation. And that creates chronic problems—including anxiety, depression, brain fog, and a host of other brain dysfunctions.

A healthy microbiome can help keep inflammation in check. When your microbiome is out of balance, however, your body goes on the defensive.

Your immune system begins producing more inflammation—and all the problems multiply. Weight gain and insulin resistance frequently result—and, in a vicious cycle, provoke still more inflammation. In an epigenetic turn for the worse, the genes that regulate lipolysis (fat breakdown) alter their expression, leading to increased fat accumulation—which provokes still more inflammation.

Another problem results from leaky gut: food sensitivities. The partially digested food that passes through your gut wall is considered a dangerous

invader by your immune system. Frequently, that food is tagged with antibodies to enable your immune system to leap into action the next time it appears. As a result, you provoke an inflammatory reaction each time you consume some of that food.

Dairy, soy, and gluten are the most common reactive foods. But if your system is sufficiently inflamed, your immune system goes on hyperalert, seeing threats everywhere and responding with burst after burst of inflammatory chemicals. In such a state, you could develop food sensitivities even to otherwise healthy foods. Only after you have reduced your level of inflammation do these reactions subside.

As it happens, life stressors—a job change, a troubled relationship, a sick child—can also provoke leaky gut, triggering as well a whole cascade of problems, beginning with inflammation and frequently ending in anxiety, depression, and brain fog. As by now you know quite well, we have the makings of several interrelated vicious cycles, each of which exacerbates the others.

Remember, inflammation also alters the diversity in your microbiome, so we want to keep it down at all costs.

What’s the solution?

Probiotics to rebalance the microbiome and support the gut, as well as fermented foods, which are natural probiotics A diet rich in high-fiber prebiotics to support your microbiome, including artichokes, carrots, garlic, Jerusalem artichokes, leeks, onions, radishes, and tomatoes Supplements to heal the gut walls A diet rich in healthy fats, which supports cell integrity in both brain and gut A diet free of inflammatory foods such as soy, gluten, cow’s milk dairy, sugar, processed foods, additives and preservatives, and unhealthy fats Reduced exposure to toxins through eating organic food, drinking filtered water, monitoring air quality, and using “clean and green” products Support for your thyroid, which helps your stress hormones function more efficiently and thereby helps to reduce stress. ●

• • • • • • •

O C T O B E R 2 0 2 1 19

SM_1021_324_18_19.indd 19

9/8/21 9:17 AM

[ quick tips ] B Y T A S T E F O R L I F E S T A F F

plant power! plant-based protein options abound

Looking to consume more plant-based rather than animal-based protein for ethical or health reasons? Research indicates this way of eating helps to reduce the risk of high blood pressure, obesity, and Type 2 diabetes.

Why we need protein

Protein helps with muscle growth, energy production, and tissue repair, among other functions. When we eat protein, it is digested and broken down into amino acids. These amino acids create more protein to replenish our constantly dwindling supplies.

There are three categories of amino acids: Nonessential amino acids are those that the human body makes itself.



Essential amino acids are those that the body can’t create—there are nine of them and they need to come from food or supplements.



Conditional amino acids are usually nonessential, except in times of stress or illness.



When a protein source contains all nine of the essential amino acids, we call it a “complete protein.”

Examples of complete proteins include meat, poultry, fish, milk, eggs, and cheese.

Plant-based foods, including veggies, legumes, and nuts and seeds also provide protein, but most lack one or more essential amino acids. People reducing their consumption of animal protein should choose from a variety of plant-based protein options so their bodies get the essential amino acids they need.

Plant-based protein powders

While whey protein sourced from milk remains the 20 O C T O B E R

SM_1021_324_20_21.indd 20

most popular form of protein powder mix, there are many plant-based options to choose from, including pea, brown rice, and hemp. Let’s take a closer look at these sources. (As with all dietary supplements, consult your healthcare practitioner before using.)

Brown rice protein: This gluten-free protein contains all nine essential amino acids, which are the building blocks of protein: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. However, it is too low in lysine to be considered a complete protein. For this reason, some mixes combine it with other protein sources such as pea, quinoa, or chia to round out the protein profile.

Pea protein: Made from yellow split peas, fiber-rich pea protein contains all the essential amino acids, but it’s low in methionine. Some brands add this ingredient or mix pea protein with another plant protein like brown rice to offer a complete protein source.

Hemp protein: Made from hemp seeds, this protein source contains all nine essential amino acids, fiber, and a healthy balance of omega-3 and omega-6 essential fatty acids. ● SELECTED SOURCES “Branched-chain amino acid supplementation and exercise-induced muscle damage in exercise recovery . . .” by M.H. Rahimi et al., Nutrition, 10/17 • “Effect of BCAA supplement timing on exerciseinduced muscle soreness and damage . . . ” by S.G. Ra et al., Journal of Sports Medicine and Physical Fitness, 11/18 • “How to choose the best protein powder for you,” Cleveland Clinic, https://health.clevelandclinic.org, 6/12/20 • “Pea protein is everywhere, is it healthy?” by Karen Collins, American Institute for Cancer Research, www.aicr.org, 10/30/17

2021

8/23/21 10:33 AM

Pro Tip: Look for products with third-party labels including NSF International Certified for Sport or the Informed-Sport seal. These verifications ensure the quality and purity of products.

Aminos for athletes Of the essential amino acids, there are three called branched-chain amino acids that may aid in muscle recovery post-exercise: leucine, isoleucine, and

valine. Research shows that BCAA consumption before or after exercise improves delayed onset muscle soreness and exercise-induced muscle damage. Studies also indicate that BCAA ingestion before exercise is more beneficial than after.

O C T O B E R 2 0 2 1 21

SM_1021_324_20_21.indd 21

8/23/21 10:33 AM

BY ROY UPTON, RH, DIPAYU

Natural antivirals for the COVID era & beyond Looking to support your body’s immune system to better resist viruses this cold and flu season?

Consider a host of botanical and nutritional strategies.

22 O C T O B E R

SM_1021_324_22_23.indd 22

2021

8/30/21 4:04 PM

Nutrition: The First Line of Defense Nutritional integrity is the foundation of immune resistance. Vitamin A is fundamental in maintaining the mucous membranes and cells of the respiratory system. These tissues are the first physical barriers against airborne viral contagions. Vitamin A insufficiency impairs immunity by impeding regeneration of mucosal barriers damaged by infection and by diminishing the function of key immune cells. Vitamin A is also needed for adaptive immunity, which is critical in the development of herd immunity, a long-term anti-COVID-19 strategy. A modest daily dose of vitamin A is 5,000 international units (IU).

Vitamin C is an essential factor in antiviral immune responses, especially against respiratory infections. When vitamin C is lacking, the concentration of viral cells in the lungs after infection is much greater, leading to greater risk of death. When vitamin C is given, it increases antiviral immune responses at the early phase of infection through increased production of numerous immune responses that fight infection. One key finding is that having sufficient vitamin C levels prior to infection slows viral replication. Anthony Fauci, MD, director of the National Institute of Allergy and Infectious Diseases, has suggested 1 to 2 grams for general immune support.

A modest dose of vitamin C, especially during flu season, is 2,000 milligrams (mg) twice daily.

Vitamin D: A systematic review that included 25 high-quality studies concluded that vitamin D supplementation reduced the risk of acute respiratory tract infections. Numerous analyses of severity and deaths associated with COVID-19 demonstrate that those with the lowest serum vitamin D levels suffer the most. There is also evidence that vitamin D supplementation reduces the severity of COVID-19 infections.

Dr. Fauci takes an undisclosed amount of vitamin D as part of his immune-supportive strategy.

Assessing serum D levels is a relatively standard test that can be provided by most physicians.

Serum vitamin D levels between 20 ng/mL and 50 ng/mL are considered adequate to provide an immunomodulatory effect.

Zinc: Research provides evidence for the antiviral activity of zinc. This is especially important for the elderly, who are most susceptible to COVID-19. Zinc impairs the replication of a variety of viruses, including flu and SARScoronavirus. Additionally, zinc decreases the cytokine storm associated with serious COVID-19 infections, and reduces mortality associated with pneumonia, which is a frequent complication of advanced COVID-19. A typical supplemental dose of zinc is 20 mg.

Herbal Helpers If symptoms emerge, hit them hard with botanicals that exhibit antiviral activity, such as echinacea and elderberry. This is key: If you do nothing while waiting for a diagnosis (which can take days), the virus replicates. Taking immune-stimulating botanicals as soon as symptoms occur helps to stop viruses and reduce symptoms.

A Final Word Combined with nutritional and botanical supplementation, practices such as hydration, rest, staying active, and nasal rinses and gargles (both of which rinse away viral particles), are among the most important antiviral strategies to employ. ● SELECTED SOURCES “Association of vitamin D status . . . with COVID19 test results” by D.O. Meltzer, JAMA Network Open, 2020 • “COVID19: Is there evidence for the use of herbal medicines as adjuvant symptomatic therapy?” by D. Silveira et al., Frontiers in Pharmacology, 8/20 • “Efficacy of zinc given as an adjunct to the treatment of severe pneumonia . . .” by L. Wang and Y. Song, Clinical Respiratory Journal, 5/9/17 • “Inhibitory activity of a standardized elderberry liquid extract against clinically-relevant human respiratory bacterial pathogens and influenza A and B viruses” by C. Krawitz et al., BMC Complementary & Alternative Medicine, 2011 • “Role of vitamin A in the immune system” by Z. Huang et al., Journal of Clinical Medicine, 9/6/18 • “The role of zinc in antiviral immunity” by S. Read et al., Advances in Nutrition, 7/19

Roy Upton, RH, DipAyu, has been working professionally as an herbalist for almost 40 years. He is trained in Ayurvedic, Chinese, and Western herbal traditions and is the president of the American Herbal Pharmacopoeia.

O C T O B E R 2 0 2 1 23

SM_1021_324_22_23.indd 23

8/30/21 4:05 PM

Chef’s Cut

Twinings

$4.99

2 /$6.00

Jerky

Save $2.00 2.5 oz.

SELECT VARIETIES

GT’S

Kombucha & Synergy Enlightened Drinks

2 /$6.00

Save $2.38 on 2 / 16 oz.

SELECT VARIETIES

$8.99

Save $1.50 / 48 oz.

SELECT VARIETIES

Late July Chips

2 /$6.00

Save $1.98 on 2 / 11 oz.

SELECT VARIETIES

Salsa

$2.99

Save $1.40 / 15.5 oz.

SELECT VARIETIES

Earth Friendly Laundry Detergent­

$12.99

Save $2.00 / 100 oz.

SELECT VARIETIES

$13.39

Save $2.00 / 100 oz.

Honey Dew

24 O C T O B E R

SM_1021_317_24_25.indd 24

2021

Tea

Save $2.38 on 2 20 ct.

SELECT VARIETIES

Catalina Crunch

Keto Cereal & Cookies

$6.99

Save $1.00 6.8 – 9 oz.

SELECT VARIETIES

Heavenly Hunks

Gluten-Free Cookies

2 /$7.00

Save $3.38 on 2 6 oz.

SELECT VARIETIES

Sonoma Creamery

Crisps Cheese Snacks

2 /$7.00

Save $2.18 on 2 2.25 oz.

SELECT VARIETIES SALE GOOD THROUGH OCTOBER 31, 2021

9/3/21 11:21 AM

Purely Elizabeth Granola Purely Elizabeth makes classic, well-loved foods with nutrient-rich ingredients that nourish and energize your body. Each recipe is made with superfoods like quinoa, chia, millet, hemp and coconut oil to create foods with intention.

$4.99

Save $2.00 8 – 12 oz.

SELECT VARIETIES

Stonyfield Organic Yogurt Products Stonyfield makes yogurt that’s healthy for you, your kids and the environment. This yogurt isn’t just delicious, it’s also made with certified organic ingredients. In a world full of choices, organic makes things simple because it’s always made without the use of artificial hormones, toxic persistent pesticides and GMOs.

Probiotic Protein Smoothie

2 /$4.00

Save 78¢ on 2 / 10 oz.

Strawberry

Yogurts

$3.99

Save up to $1.20 6 pk, 8 pk & 32 oz.

SELECT VARIETIES

SALE GOOD THROUGH OCTOBER 31, 2021

SM_1021_317_24_25.indd 25

O C T O B E R 2 0 2 1 25

9/3/21 11:21 AM

[ let’s get cooking ] B Y E V A M I L O T T E

seafood the delight of the ocean

Depending on the variety, fish and shellfish are rich in B vitamins, vitamin D, selenium, and iron.

In spite of its stellar health benefits, there can be much trepidation when it comes to cooking seafood.

Fear not! Here’s how to become more comfortable when preparing simple and wonderful seafood.

What To Look For Most fish comes in fillet form. Make sure whatever variety you choose smells right. Fresh, good-quality seafood does not smell fishy. The odor should instead be reminiscent of salt breezes, cucumbers, and violets.

The flesh and skin (if there’s any present) should have a moist sheen. There should be no torn or gaping flesh. Displayed seafood should be perched over ice or set over cold blocks. Stay away from selections sitting in liquid.

Look for fillets with even color. Don’t choose those that look aged or have signs of oxidation. If the fillets were previously frozen, ensure they were thawed within the last 12 hours. If not, find a frozen variety instead.

Use the above guidelines when shopping for shellfish (shrimp, scallops). When it comes to bivalves (clams, mussels), ensure the shells are all firmly closed. If not, be sure they instantly close when given a gentle knock.

Fresh isn’t the only option when it comes to highquality seafood. Look in the frozen and canned food aisles. Aside from convenience, these products offer a longer shelf life and are often more affordable.

For another cost-effective option, consider seafood that’s seasonally abundant and regionally available.

Be mindful of how the seafood was sourced by making sure the item was farmed or caught using sustainable practices.

Storage and Preparation When you get home, place the seafood over ice and set it in the fridge. Be sure the seafood is not in direct contact with the ice. You can also store seafood in its wrapping in a container or dish just large enough to

26 O C T O B E R

SM_1021_324_26_27.indd 26

Health experts recommend most people eat seafood at least twice a week. Both fish and shellfish are good sources of heart-healthy fats (omega 3s) and highquality protein. contain it. Keep it in the coldest section of the fridge (away from the door) to prevent temperature swings.

Store fresh shellfish in a bowl covered with a clean, damp dishcloth. Set in the fridge for up to two days.

Thaw frozen seafood on a plate in the refrigerator.

Depending on the thickness of the fillet, this should take about 2 to 8 hours. Never thaw in warm or hot water. Avoid refreezing, as this changes seafood’s flavor and affects its safety.

A good-quality nonstick pan, a baking dish, a sharp knife, and a thin metal spatula for flipping fillets is pretty much all that’s needed for preparing seafood.

Seasoning food is one of the most important steps in cooking. Here are some ingredients that pair well with fish and shellfish. ✔ citrus (lemon, lime, and orange juices and zests) ✔ prepared horseradish ✔ capers ✔ olives ✔ fire-roasted diced tomatoes ✔ extra-virgin olive oil ✔ chopped nuts (pistachios, pecans, almonds, walnuts) and panko bread crumbs for crusts ✔ soy sauce ✔ Worcestershire sauce ✔ spices: ground mustard, paprika, allspice, fennel seeds, black pepper, crushed chili flakes ✔ fresh herbs: tarragon, mint, chives, cilantro, dill, chervil, parsley Apply salt at the beginning of preparation. This allows it to penetrate the flesh rather than remain on top, as it will when applied after cooking.

Learning to properly prepare seafood may require a bit of practice and patience. Look for recipes that call for a type you’ve never tried, so you can become more comfortable with it.

Seafood takes to just about every cooking technique: broiling, frying, stewing, poaching, grilling, roasting, and sautéing. The more options you explore, the more you’ll appreciate its simplicity and versatility. ● SOURCE The Joy of Seafood by Barton Seaver ($35, Sterling Epicure, 2019)

2021

8/30/21 4:08 PM

Teriyaki Salmon with Mango Salsa From Time to Eat by Nadiya Hussain ($29.99, Clarkson Potter/Publishers, 2019)

For the Teriyaki Salmon

K c plus 2 Tbsp water

1 tsp cornstarch

N c low-sodium soy sauce

N c honey

1 Tbsp fish sauce

K Tbsp ground ginger

K Tbsp granulated garlic

K Tbsp chili flakes

4 salmon fillets

9 oz precooked basmati rice (in a microwaveable package)

2 Tbsp vegetable oil, for frying

20 min prep time serves 2

+ 2 servings for freezing

White sesame seeds (optional) For the Salsa 1 lb 2 oz mango chunks or 1 (15 oz) can of mango, drained

1 lime, finely grated zest and juice

1 Tbsp dried cilantro or a small handful of fresh cilantro, chopped

1 red chili, frozen or fresh

1. Start by making teriyaki sauce. Put the water into a bowl with the cornstarch and stir until water is cloudy. Now add soy sauce, honey, fish sauce, ginger, garlic granules, and chili flakes, and stir. Add salmon fillets and let them marinate while you make mango salsa.

2. Chop mango into bite-size pieces and put into a bowl.

Mix in zest and juice of lime and cilantro. If you are using fresh chili, chop it finely and stir it in, or, if you have some frozen red chilis in the freezer, simply grate one in and mix.

3. Now cook rice in microwave per package instructions.

4. Place a nonstick frying pan (ideally one with a lid, but a sheet of foil will do) on medium to high heat and add oil.

Add 2 salmon fillets, along with half of teriyaki marinade.

Leave remaining marinade in bowl for now.

5. Cook fillets 2 minutes on one side, depending on their thickness. Flip over and cook for 2 minutes on other side.

Make sure that, with all the honey in the sauce, the sauce isn’t sticking or getting too thick—if it is, just turn heat down and give it a stir. Turn heat off and cover with a lid or a piece of foil. The trapped heat will steam the thickest part of fillet.

6. Before serving, put remaining marinade and other 2 fillets into a freezer bag and stick in the freezer, ready for the next time you want teriyaki salmon. Serve up rice alongside mango salsa, top with rest of salmon, drizzle with sauce, and finish with a small sprinkling of sesame seeds.

Per serving: 611 Calories, 25 g Protein, 93 g Carbohydrates, 4 g Fiber, 17 g Total fat (3 g sat), 974 mg Sodium, HHHHH Vitamin C, Folate, HHH Vitamin B1 (thiamine), HH Vitamin B3 (niacin), B6, Iron, H Vitamin B2 (riboflavin), E, K, Magnesium, Phosphorus, Zinc

O C T O B E R 2 0 2 1 27

SM_1021_324_26_27.indd 27

8/30/21 4:08 PM

[ healthy glow ] B Y T A S T E F O R L I F E S T A F F

the benefits of

collagen here’s what the science says

Collagen is an essential component of our bodies. This protein binds connective tissues and helps keep skin firm. It’s also a vital part of healthy nails. But beginning in our mid-20s, we begin to produce less collagen, with levels decreasing by about 1 percent each year. Over time, this can lead to a dull, dry complexion, thinner skin, and more wrinkles.

Collagen supplements can help. Hydrolysate collagen stimulates the regeneration of collagenic tissue by increasing collagen synthesis. It also increases hyaluronic acid, a natural humectant that helps skin retain moisture. Studies have shown that collagen supplements contribute to a noticeable reduction in the appearance of eye wrinkles.

Mix it up Combining collagen with other nutrients may improve its effectiveness. In one 2019 study, a collagen supplement improved skin hydration, elasticity, roughness, and density. Thirty-six women aged 35 and older received a daily blend of 2.5 grams of collagen peptides, acerola fruit extract, vitamin C, zinc, biotin, and vitamin E. An equal number received a daily placebo during the 12-week trial.

Additional studies from that same year also found improvements in skin elasticity, hydration, and “anti-aging efficacy” in trials of oral collagen supplementation. In all of these studies, the supplements were found to be safe.

28 O C T O B E R

SM_1021_324_28_29.indd 28

An earlier study found that daily doses of hydrolyzed collagen resulted in a 65 percent increase in women’s production of procollagen, the precursor to collagen.

3 things to remember 1. A typical daily dose of collagen is 1 to 10 grams.

2. Look for the terms hydrolyzed collagen or collagen hydrolysate on the label. These terms mean the collagen protein will be easier for your body to absorb and use.

3. It may take two to six months of daily use for best results. ● SELECTED SOURCES “A collagen supplement improves skin hydration, elasticity, roughness, and density: Results of a randomized, placebocontrolled, blind study” by L. Bolke et al., Nutrients, 10/17/19 • “Collagen supplements review,” www.ConsumerLab.com, 11/20/19 • “Oral collagen supplementation: A systematic review of dermatological applications” by F.D. Choi et al., Journal of Drugs in Dermatology, 1/19 • “Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis” by E. Proksch et al.; “Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology . . .” by E. Proksch et al., Skin Pharmacology and Physiology • “An overview of the beneficial effects of hydrolysed collagen intake on . . . skin ageing” by T. Figueres Juher and E. Basés Pérez, Nutrición Hospitalaria, 7/18/15

2021

8/19/21 3:00 PM

Nice nails!

Taking collagen supplements may result in longer nails that break less often. In one trial, women who took 2.5 grams of collagen peptides daily for six months experienced a 12 percent increase in nail growth. Their frequency of broken nails decreased by 42 percent.

SOURCE “Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails”

by D. Hexsel et al., Journal of Cosmetic Dermatology, 12/17

O C T O B E R 2 0 2 1 29

SM_1021_324_28_29.indd 29

8/19/21 3:00 PM

[ just for kids ]

find 10 spiders in the

witch’s nook

ANSWERS

30 O C T O B E R

SM_1021_324_30.indd 30

2021

8/17/21 9:43 AM

HUGE DEALS Enjoy our Buyers’ Best Deals!

Muir Glen Pasta Sauce & Salsa

All of Muir Glen’s organic tomatoes are field grown and vine ripened in the Sacramento Valley, bringing gorgeous, fresh tomato taste to these sauces and salsas.

Donkey Chips & Salsas

Donkey Chips are authentic style tortilla chips made using a generations-old recipe…handmade and seasoned‚ one batch at a time. Their crunchy, all-natural goodness stands up to hearty salsas‚ thick guacamole and the toughest seven layer dips.

Tortilla Chips

2 /$6.00

Save $2.78 on 2 14 oz.

SELECT VARIETIES

Salsa

$4.29

2 /$7.00

Save $1.40 16 oz.

SELECT VARIETIES

Save up to $2.98 on 2 16 – 26 oz.

SELECT VARIETIES

Frontera Salsa, Marinades & Sauces Inspired by the spirited flavors of regional Mexican cuisines, Frontera will help you create a gourmet Mexican experience at home.

Salsa

$3.99

These organic juice shots boast delicious flavor and uncompromising goodness —­­in a perfectly portable little bottle.

Save $1.30 16 oz.

SELECT ­VARIETIES

Marinades & Sauces

2 /$5.00 Save up to $1.78 on 2 6 – 8 oz.

SELECT VARIETIES

SALE GOOD THROUGH OCTOBER 31, 2021

SM_1021_317_31.indd 31

R.W. Knudsen Shots

2 /$4.00 Save $1.98 on 2

2.5 oz.

SELECT VARIETIES O C T O B E R 2 0 2 1 31

9/3/21 11:21 AM

Rao’s Pasta, Pasta Sauce, Soup & Frozen Entrées Rao’s sauces are simmered slowly and made in small batches with only the best ingredients, like hand-picked, naturally ripened tomatoes from southern Italy. Rely on Rao’s authentic, nutritious sauces and pasta for irresistibly delicious, family-pleasing meals.

Pasta

Frozen Entrées

Pesto & Soups

Pasta Sauce

Save $2.78 on 2 / 16 oz.

SELECT VARIETIES

Save $7.87 on 3 / 8.4 – 9 oz.

SELECT VARIETIES

Save $1.00 / 6.7 – 16 oz.

SELECT VARIETIES

Save $3.20 / 24 oz.

SELECT VARIETIES

2 /$4.00

3 /$8.00

$3.99

$5.99

SALE GOOD THROUGH OCTOBER 31, 2021

LundsandByerlys.com/nourish

SM_1021_317_32.indd 32

9/3/21 11:22 AM