One-pot Gluten-freeElderberrymealsforimmunitykitchentips pizza spooky Recipe on page 17 COMPLIMENTARY OCTOBER 2022 LifeforTasteofEdition ®
prostate.Beyond
by
Brussels sprouts may also help to prevent chronic conditions including diabetes, heart disease, high blood pressure,
and they pack
may
brussels sprouts sprouts—like their relatives broccoli, and vegetables in the cruciferous family. look like cabbages, a host of health that sprouts are a great source of glycosinolate glucobrassicin, a sulfur-based compound that may help prevent cancer protecting DNA against damage. Brussels sprouts protect a variety of and their anti-cancer properties, and high
cauliflower,
benefits into
your
Brussels
Eating
kale—are
mini
cholesterol. They also contain carotenoids that boost eye health. ● Nutrition Facts Serving Size 1 cup Amount Per Serving Calories 38 Protein 3 g Fat 0 g Carbohydrates 8 g Fiber 3 g Nutrients: Folate, vitamins B6 and C, iron, potassium, and lutein and zeaxanthin. didknow?you Brusselssprouts are named Belgium’saftercapital, where therecognizedhaveTheyoriginated.maycultivationhavebeenascountry’s official green since 1820. SELECTED SOURCES “Brussels sprouts,” USDA SNAP-Ed Connection, https://snaped.fns.usda.gov • “Cruciferous vegetables,” Linus Pauling Institute, https://lpi.oregonstate.edu, 4/17 • “Health benefits of Brussels sprouts,” www.WebMD.com, 8/18/21
They
cancer types including bladder, breast, kidney, lung,
[ pickhealthy] Vegetable 2 OCTOBER 2022
against
package. Brussels
Products advertised or mentioned in this magazine may not be available in all locations. CORBISHLEYNICKY© [ october contents ]20518 12 one-pot meals Tasty fall recipes that make cleanup a breeze! 5 market gourmet Vegan Poke Bowls 6 health front Foods to prevent kidney stones • Grapes support liver health • Potassium good for women’s blood pressure • More 12 one-pot meals Super-Green Soup • Chilli Bean Pie • 30 Minute One-Pot Chicken Pasta 18 quick tips Apple cider vinegar is an ancient remedy for the modern era. 20 healthy family Explore plant-based cow’s milk alternatives. 22 5 reasons to take elderberry Fight back against cold & flu symptoms. 26 cook-at-home Tips for setting up a safe, gluten-free kitchen. 28 healthy glow Learn what to look for, and what to avoid, in personal care products.OCTOBER 2022 3
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SQUASH & GOAT CHEESE PIZZA
Featured Nourish Recipes Mom’s Best Cereal SPECIAL OFFER: Twinings Tea 4 OCTOBER 2022 Siggi’s Skyr Staff Pick!
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the
55 min prep time +
for Life test kitchen 2
Pinch chili flakes Salt and freshly ground black pepper 1 lb raw beets 1 c thinly sliced red cabbage 1 c chopped white cabbage 2 c your favorite cooked rice 1 watermelon radish, thinly sliced 1 cucumber, peeled and thinly sliced 1 avocado sliced into half moons 1. Whisk together sesame oil, rice vinegar, lime juice, ginger, tamari, sugar, chili flakes, and salt and pepper to taste in a small bowl. Set aside.
rice cookingservestime 4 [ market gourmet ] Vegan Poke Bowls
2. Peel beets and chop into ½-inch cubes. Bring 2 quarts water to a boil in a large pot. Add beets. Boil for 18 minutes, or until beets are fork tender. (Beets should be cooked through but not mushy.) Run beets under cold water.
From Taste tsp toasted sesame oil 2 Tbsp rice vinegar Juice of 1 large or 2 small limes 2 tsp minced fresh ginger ¼ c gluten-free tamari or glutenfree soy sauce 2 tsp granulated sugar
4. In each of 4 serving bowls, arrange ½ cup of the cooked rice and ¼ amount each of marinated beets, red cabbage, and white cabbage. Arrange ¼ amount each of radish, cucumber, and avocado slices atop each bowl. Serve immediately.
Kitchen Note: Be sure to marinate the beets, red cabbage, and white cabbage in their own bowls. Otherwise, you won’t be able to artfully separate each item in the serving bowls. If you wish to garnish this dish, consider sprinkling sesame seeds over for crunch. You can also combine ½ cup of vegan mayonnaise with 1½ tablespoons of sriracha sauce. Drizzle desired amount over each bowl.
Per serving: 544 Calories, 13 g Protein, 98 g Carbohydrates, 14 g Total sugars (2 g Added sugars), 12 g Fiber, 13 g Total fat (2 g sat), 1,115 mg Sodium, ★★★★★ Vitamin B6, Folate, Phosphorus, ★★★★ Vitamin B1 (thiamine), B3 (niacin), C, Magnesium, ★★ Iron, Potassium, Zinc, ★ Vitamin B2 (riboflavin), Calcium
3. Add beets to one bowl, red cabbage to a second bowl, and white cabbage to a third bowl. Add ¹⁄³ of tamari-vinegar mixture to each bowl and stir until combined. Set bowls in fridge to marinate for 20 minutes.
OCTOBER 2022 5
Several recent studies have shown the power of grapes for overall health and longevity.
a bunch of benefits
SOURCE “‘Astonishing’ effects of grapes, ‘remarkable’ potential for health benefits,” www.Eurekalert.org, 8/8/22
“Dietary risk factors for incident and recurrent symptomatic kidney stones” by A. Chewcharat et al., Mayo Clinic Proceedings, 8/1/22 • “Diets higher in calcium and potassium may help prevent recurrent symptomatic kidney stones . . .,” Mayo Clinic, 8/1/22
John Pezzuto, PhD, DSc, and his team of researchers from Western New England University found that adding about two cups of grapes a day to a typical American diet led to better liver health and might add up to five years to a human lifespan. Additional studies by the same group found positive changes in cognition and metabolism from grapes.
SELECTED SOURCES
[ health front ] NEWS THAT’S GOOD FOR YOU 6 OCTOBER 2022
these foods may prevent kidneystone recurrence
Kidney stones aren’t just painful—they’re also likely to recur. A new study from the Mayo Clinic indicates that changes in the diet may lower the risk. Eating lower amounts of foods rich in calcium and potassium contributed to a higher rate of recurrence among participants who’d had kidney stones. Lower fluid intake was an additional factor. The researchers determined that consuming about 1,200 milligrams of calcium per day may help prevent first-time and recurrent kidney stones. Dairy products, canned salmon, fortified cereals and orange juice, and green, leafy vegetables are excellent sources of calcium. The researchers did not specify a preventive potassium level, but noted that fruits high in the mineral include bananas, oranges, grapefruits, cantaloupes, honeydew melons, and apricots. Potassiumrich vegetables include potatoes, peas, cucumbers, and zucchini. Mushrooms are another good source.
“Breast cancer is by far the most common malignant tumor in women worldwide,” writes the North American Menopause Society (NAMS). A new study finds that omega-3 fatty acids from both marine and plant sources can help prevent breast cancer.
Women who eat potassiumrich diets tend to have lower blood pressure, according to new research from the European Society of Cardiology. Potassium helps the body excrete sodium, which is a risk factor for high blood pressure. SOURCE “Women urged to eat potassium-rich foods to improve their heart health,” European Society of Cardiology, 7/21/22
“Diets high in N-3 polyunsaturated fats may help decrease risk of breast cancer,” North American Menopause Society, 7/27/22
omega 3s may thwartbreast cancer
Dr. Shufelt added that women can lower their risk by including more fruits and vegetables, fiber, and whole grains in their diet while avoiding high-fat animal and dairy SOURCEproducts.
Did You Know?
The researchers cited the omega-3 fatty acids DHA, DPA, and EPA from fish and other marine sources as breast-cancer preventive. They also noted omega-3 ALA from nuts (especially walnuts), flax seeds, and flaxseed oil.“This study highlights the effect of lifestyle habits and, specifically, dietary intake of polyunsaturated fatty acids on breast cancer risk,” said NAMS president Chrisandra Shufelt, MD. “Lifestyle (or diet) is known to contribute to up to one-third of the risk for breast cancer.”
OCTOBER 2022 7
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BY EVA MILOTTE dishes!withcookingeasyfewer
one- pot meal s 12 OCTOBER 2022
The convenience of cooking with just one pot, dish, or pan can’t be beat. Plus, it’s a breeze to clean up after. Try these hearty favorites that are perfect for fall.
2. Pour in hot stock and add chickpeas, bring to boil, and cook at a fast simmer for 5 minutes.
**To prepare broccoli stalks, simply use a sharp knife to trim away the very tough outer bits and the base of the stalk. Then slice into coins or matchsticks to add to the soup.
4. Season with salt and pepper. Squeeze in lemon juice and use a hand blender to blend it into a smooth soup, or leave it chunkier if you prefer.
*To prepare fennel, cut away the shoots from the top of the fennel. Cut off the root and then remove and discard the tough outer leaves. Cut the fennel lengthways down the center, and then slice finely across the bulb as you would with an onion.
1. Spray some oil into a large, deep pot (with a lid) and fry onions and celery over a medium heat for 5 minutes, stirring occasionally. Add fennel, garlic, zucchinis, and broccoli stalks. Fry gently for 10 minutes, stirring every now and again so nothing gets stuck to bottom of pan.
50 min prepservestime 6
Super-Green Soup From The Slimming Foodie In One by Pip Payne ($24.99, Aster, 2022)Spray oil 2 onions, finely chopped 2 celery stalks, finely chopped 1 fennel bulb, trimmed and sliced* 2 garlic cloves, finely chopped 2 zucchinis, roughly chopped 1 head of broccoli, florets cut away, stalk trimmed and chopped** 1¾ pints hot low-sodium vegetable stock 1 (14 oz) can chickpeas, drained and rinsed Small handful parsley leaves 2 large handfuls baby spinach Juice of 1 lemon Salt and pepper
Per serving: 337 Calories, 19 g Protein, 60 g Carbohydrates, 14 g Total sugars (0 g Added sugars), 14 g Fiber, 5 g Total fat (1 g sat), 312 mg Sodium, ★★★★★ Vitamin B6, C, K, Folate, ★★★★ Phosphorus, ★★★ Vitamin B1 (thiamine), ★★ Vitamin B2 (riboflavin), Iron, Magnesium, Potassium, Zinc, ★ Vitamin A, B3 (niacin), E, Calcium
Kitchen Note: This is the soup for a real vitamin boost! The chickpeas give it extra filling power and fiber to help keep you fuller for longer, while the addition of fennel adds a subtle flavor which makes it both delicious and healthy.
© CHRIS TERRY OCTOBER 2022 13
3. Add broccoli florets, parsley, and spinach. Pop a lid on the pot and allow to simmer for 7 to 8 minutes, until broccoli is tender.
For the Spice Mix ½ tsp chilli powder 1 tsp ground cumin 1 tsp dried oregano 1 tsp garlic granules 1 tsp sweet paprika 1 tsp salt ½ tsp pepper
Chilli Bean Pie
5. Pop on to middle shelf of oven and bake for 30 minutes until sweet potatoes are cooked through and golden brown.
1. Prepare spice mix by mixing all ingredients together in a small bowl. Preheat oven to 425˚.
From The Slimming Foodie In One by Pip Payne ($24.99, Aster, 2022)
3. Add chopped tomatoes, black beans and pinto beans, tomato purée, corn, jalapeños (if using), and measured boiling water. Bring to a simmer and then stir thoroughly.
TERRYCHRIS© 14 OCTOBER 2022
4. Remove from heat and lay sweet potato slices over top, starting in middle and overlapping them in a circle until you reach edge of dish. Spray top with spray oil and sprinkle with a little bit of paprika.
Kitchen Note: Here, Mexican-inspired beans and vegetables are baked under sliced sweet potatoes to form a hotpot-style dish. Serve with sliced avocado, crunchy shredded lettuce, and lime juice. You can customize the beans you use to fit in with your household’s tastes. You could use more traditional kidney beans or branch out to borlotti, butter beans, or cannellini. This dish is easy to adjust for meat lovers. Simply fry some chicken thigh fillets or lean minced ground meat after frying the onions in step 2 for a meatier chilli bean pie.
Per serving: 577 Calories, 32 g Protein, 110 g Carbohydrates, 13 g Total sugars (0 g Added sugars), 26 g Fiber, 3 g Total fat (1 g sat), 498 mg Sodium, ★★★★★ Vitamin A, B1 (thiamine), B6, C, Folate, Magnesium, Phosphorus, Potassium, ★★★★ Iron, Zinc, ★★★ Vitamin B2 (riboflavin), ★★ Vitamin B3 (niacin), Calcium, ★ Vitamin E, K
For the Pie Spray oil 2 red onions, finely chopped 2 celery stalks, finely chopped 3 garlic cloves, crushed 2 red bell peppers, deseeded and finely chopped 1 (14 oz) can chopped tomatoes 1 (14 oz) can black beans, drained and rinsed 1 (14 oz) can pinto beans, drained and rinsed 2 Tbsp tomato purée 5½ oz frozen corn 1 Tbsp pickled jalapeños, finely chopped (optional) 7 fl. oz boiling water 10½ oz sweet potatoes, peeled and sliced into fine circles Paprika (any type), for sprinkling
continued from page 13 45 min prepservestime 6
2. Spray a flameproof casserole dish (9½ inches in diameter) with oil and fry red onions for 8 minutes until soft. Add celery, garlic, and peppers. Stir-fry for 5 minutes and then stir in spice mix.
5. Sprinkle pasta with cheese and put it under the broiler for a couple of minutes until cheese has melted.
© NICKY CORBISHLEY OCTOBER 2022 15
From It’s All About Dinner by Nicky Corbishley ($26.99, Kyle Books, 2022)
2. Add chicken, season with salt and pepper, and cook for a further 3 minutes (chicken won’t be cooked in middle at this point). Add garlic, tomato purée, and bell pepper. Stir and then add dry pasta.
1 Tbsp sunflower oil 1 large onion, peeled and chopped 2 chicken breasts (about 14 oz total), cut into chunks Pinch salt and pepper
2 garlic cloves, peeled and minced
1. Heat oil in a large frying pan (skillet) over medium-high heat and cook onion for 3 minutes, until it starts to soften.
6. Scatter with fresh parsley and serve.
Kitchen Note: This one-pot cheesy chicken pasta meal is easy, quick, and delicious. All cooked in one pan and ready in 30 minutes. A brilliant weeknight dinner!
30 min prepservestime 4
Per serving: 655 Calories, 46 g Protein, 74 g Carbohydrates, 13 g Total sugars (0 g Added sugars), 7 g Fiber, 20 g Total fat (8 g sat), 630 mg Sodium, ★★★★★ Vitamin B3 (niacin), B6, C, Phosphorus, ★★★★ Vitamin B2 (riboflavin), ★★★ Vitamin B12, K, Calcium, Zinc, ★★ Vitamin A, B1 (thiamine), E, Folate, Magnesium, Potassium, ★ Iron
4. Stir in sugar snap peas. (It’s nice to add them at the end, so they’re hot but retain their crunch.)
3. Now add oregano, Worcestershire sauce, canned tomato, stock, and milk. Stir, bring to boil, and then turn down to a gentle simmer. Cover with a lid or some foil and simmer for 12 to 15 minutes (checking and stirring occasionally), until pasta is cooked.
30 Minute One-Pot Chicken Pasta
1 Tbsp tomato purée (paste) 1 red bell pepper, deseeded and chopped 10½ oz dried pasta shapes, such as spirali or corkscrew 1 tsp dried oregano ½ Tbsp Worcestershire sauce 2 (14 oz) cans chopped tomatoes 1¼ c low-sodium chicken stock ½ c milk 20 sugar snap peas or snow peas, roughly chopped 1 c grated sharp Cheddar cheese 1 Tbsp chopped flat-leaf parsley
16 OCTOBER 2022
OCTOBER 2022 17
2 Tbsps L&B Extra Virgin Olive Oil, divided 4 sweet onions, sliced thin Kosher salt, to taste 4 garlic cloves, minced 1 med butternut squash, peeled, seeded and cut into ½-inch pieces 1 tsp minced fresh thyme 1 tsp minced fresh rosemary 1 tsp minced fresh sage
Spooky Squash & Goat Cheese Pizza
INGREDIENTS:
L&B Seasoning Spotlight
Ideas & Solutions — Great on not just apple pie, but any pie, strudel or cobbler. Dust it over oatmeal, sliced apples or a latte. Mix it with cream cheese to create a delicious bagel spread, or on heavy whipping cream for a dessert topping. On a chilly autumn night, it works great on apple cider or your fall-themed cocktails. 15 mins prep time 1 hr cook makestime 4 servings
5. Transfer the squash to a rimmed baking sheet lined with parchment paper and roast, turning halfway through, until just forktender, 30 to 35 minutes.
9. Transfer the pizzas to the oven and bake until the mozzarella is melted and the crusts are golden brown, 12 to 15 minutes.
DIRECTIONS:
8. Divide and scatter the remaining pepitas and butternut squash all over the pizzas, leaving the ghosts uncovered.
1. Heat the oven to 425 F. 2. Heat 1 tablespoon olive oil over medium-low heat. Add the onions and a pinch of salt and stir to coat. Cook, stirring occasionally, until well-browned and caramelized, about 45 minutes.
6. Place the pizza crusts side by side on a large baking sheet. Spread the caramelized onions over the crust, leaving a ½-inch-thick border around the edges. Divide and scatter the goat cheese on top.
4. In a medium bowl, toss together the butternut squash, 2 tsp olive oil, thyme, rosemary and sage. Season with salt and black pepper.
Freshly ground black pepper, to taste 2 Caulipower Pizza Crusts 4 ounces goat cheese, crumbled 8 ounces fresh mozzarella ¼ cup raw pepitas ½ bunch purple kale, stemmed, torn into bite-size pieces 1 tsp apple cider vinegar
3. Stir in the garlic and sauté until golden and fragrant, 2 minutes. Remove pan from the heat.
7. Slice the fresh mozzarella into 8 ¼-inch-thick circles. Using a small cookie cutter or a paring knife, cut each slice into the shape of a ghost. Place 4 ghosts on each pizza. Place 2 pepitas on each ghost to create eyes.
L&B Apple Pie Spice — A gourmet baking spice that can be added to all your sweet treats. This no-preservative spice contains cinnamon, cloves, nutmeg and vanilla.
10. In a small bowl, toss together the kale, apple cider vinegar and remaining 1 tsp olive oil. Scatter the kale onto the pizzas and around the ghosts. Serve hot.
Though it has a long history of traditional use for a wide variety of health conditions, apple cider vinegar has remained under the radar in scientific research. That’s begun to change, and recent studies have explored its effectiveness for weight loss, skin conditions, blood-sugar control, and more.
ACV to fight infections Research has shown that ACV has strong antimicrobial properties. Tests support its effectiveness against E. coli and Staphylococcus aureus bacteria as well as Candida albicans fungi. All three are major causes of infections in humans.
✔ ACV has a cooling and toning effect on eczema. It works best diluted in water or green tea but should not be used on open cuts. (It will burn.) Try adding a half cup to a lukewarm bath and soaking in it.
✔ A spoonful of ACV can help ease acid reflux or heartburn.
✔ You can tame frizzy hair with a rinse made from equal parts ACV and water. Rinse the hair with the mixture after shampooing. Some cautions Don’t overdo it. ACV has a high acid profile. It can cause stomach upset and may cause a reduction in potassium levels. It can also erode tooth enamel if overused. ACV might affect the work of certain medications, including insulin. A typical daily dose is less than 2 tablespoons. Check with your healthcare practitioner before adding it to your regimen.
●
More uses for ACV
[ quick tips ] BY CAMERON HENDRIX
SELECTED SOURCES “Ameliorative effects of apple cider vinegar on neurological complications via regulation of oxidative stress markers” by S. Tripathi et al., Journal of Food Biochemistry, 12/20 • “Antimicrobial activity of apple cider vinegar against Escherichia coli, Staphylococcus aureus and Candida albicans; downregulating cytokine and microbial protein expression” by D. Yagnik et al., Scientific Reports, 1/18 • “Apple cider vinegar,” www.WebMD.com, 9/13/21
• “How to fix frizzy summer hair”; “Improve your digestion naturally”; “Quick, natural remedies for eczema,” www.TasteforLife.com
apple cider vinegar explore the many health benefits of this ancient remedy
• “Authenticating apple cider vinegar’s home remedy claims: Antibacterial, antifungal, antiviral properties and cytotoxicity aspect” by J. Gopal et al., Natural Product Research, 3/19 • “The effect of apple cider vinegar on lipid profiles and glycemic parameters: A systematic review and meta-analysis of randomized clinical trials” by A. Hadi et al., BMC Complementary Medicine and Therapies, 7/21 • “Exploring the health benefits of apple cider vinegar,” www.ClevelandClinic.org, 4/30/21
18 OCTOBER 2022
Vinegar’s long history
OCTOBER 2022 19
Vinegar first appeared as a food source about 7,000 years ago in Babylonia. It was derived from dates and used as a preservative. ACV was used extensively in ancient Greece. It was often mixed with honey and prescribed as a treatment for coughs and colds, among other maladies. It also has a long history of medicinal use in Africa and China.
SOURCE “Apple cider vinegar myths & facts,” West Virginia University, 4/6/20
• “How well do plant based alternatives fare nutritionally compared to cow’s milk?” by S. Vanga and V. Raghavan, Journal of Food Science and Technology, 1/18 • “What to know about plant-based milk” by Christine Loconti, www.WebMD.com, 6/28/22
Almond milk
Coconut milk
Rice milk
Rice milk has a sweet taste and a watery consistency similar to skim milk’s. It is commonly used in cooking, drinking plain, or pouring over cold cereal.
[ healthy family ] BY TASTE FOR LIFE STAFF pick a plant milk! your guide to plant-based dairy alternatives
20 OCTOBER 2022
Soy milk With its distinctive soy flavor (with a bit of an aftertaste), soy milk has a similar consistency and color to cow’s milk. One study found that soy milk had the most balanced nutritional profile of four widely consumed plant milks. Soy milk works best for baking and lightening coffee or tea. ●
Almond milk is rich in fatty acids that may aid weight management, but it should not be consumed by people with nut allergies.
Hemp milk Hemp milk has a nutty flavor and a thick consistency. It is best used in smoothies, sauces, and frozen treats. Hemp milk is also a great source of omega 3s and 6s.
With a mild, creamy consistency, and slightly sweet taste, oat milk is low in saturated fat and contains beta-glucan, a fiber known to lower cholesterol. Oat milk works well over cereals and in white sauces.
Does someone in your family have dairy allergies or sensitivities? Or are you just in the mood to try something new? If you’re seeking a nonmilk product for drinking, pouring over cereal, or to use as a nondairy substitute for cooking and baking, you won’t have any trouble finding them on your grocer’s shelves.
With a consistency like cow’s milk, coconut milk offers flavors that vary among brands from mild to strong. Research suggests that coconut milk may help to reduce levels of LDL cholesterol. Coconut milk works well in baking and frozen treats, poured over cereal, and added to coffee and tea.
SELECTED SOURCES “Are plant milks good for you?” www.NYTimes.com, 5/10/21 • “Choosing the right milk for you,” www.ConsumerReports.org
Oat milk
Almond milk has a pleasant almond flavor with a hint of sweetness. It has a drinkable, creamy consistency, and is perfect for adding to hot drinks, especially coffee; soups; and pancake batter, and for pouring over cereal.
Among plant-based milks, rice milk is the least likely beverage to cause allergic reactions.
• Pistachio milk has fewer than 100 calories per cup (on par with skim milk), but its off-brown color may make it less appealing than other plant-based milks. However, pistachio milk does offer more protein than some of its competitors.
SOURCE “The plant milk shake-up: Pea and pistachio join oat and almond” by Matthew Solan, Harvard Health Publishing, www.Health.Harvard.edu, 3/23/22
Three to watch Demand for plant-based products is strong and growing, which is leading to innovation and experimentation with a new wave of dairy milk alternatives. While you may not see them in the supermarket anytime soon, here are three upand-coming plant milks hoping to make their marks:
• Potato milk, rich in starch, has a similar appearance to cow’s milk. Because growing potatoes requires fewer resources than some other plants used to make dairy milk alternatives, it may be a good choice for those who want to reduce their environmental impact.
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• Pea milk has a color, consistency, and taste similar to cow’s milk, and offers 7 grams of protein per serving. It’s also a more environmentally friendly alternative to dairy and requires less water to produce than some other plantbased milks.
word cautionof Because elderberry
BY TASTE FOR LIFE STAFF
A may affect blood sugar levels, with diabetes with their healthcare practitioner before taking it. breastfeeding also
women should
Pregnant or
avoid it. Elderberry GET READY FOR COLD & FLU SEASON TOREASONSTAKE5 22 OCTOBER 2022
anyone
should check
“Black elderberry (Sambucus nigra) supplementation effectively treats upper respiratory symptoms: A meta-analysis of randomized, by J. Hawkins et al., Complementary Therapies in Medicine, 2/19 • “Effect of herbal compounds on coronavirus; a systematic review by M.M. Kesheh et al., Virology Journal, 5/22 • “Elderberry for prevention and treatment of viral respiratory illnesses: A systematic BMC Complementary Medicine and Therapies, 4/21
Prevents misuse of antibiotics. Supplementing with black elderberry presents “an alternative to antibiotic misuse for upper respiratory symptoms due to viral infections,” according to a review of studies published in Complementary Therapies in Medicine. Antibiotics are useful against bacterial infections but do nothing for viral illnesses. Thought to be safer than prescription drugs “for routine cases of the common cold and influenza,” wrote the authors of the same review. Promising for use against coronaviruses. A review of studies published in May 2022 named elderberry extract as one of the herbal agents that reduce the virus titer, a measure of viral infectivity. This activity may make it a candidate for the development of antivirals in the fight against COVID-19 and other coronaviruses. No evidence that elderberry causes cytokine storm. While further study is needed, a review published in BMC Complementary Medicine and Therapies, in response to concerns that elderberry may possibly be one of the elements contributing to an overly aggressive immune response (or “cytokine storm”) in COVID patients, found no evidence of overstimulation of the immune system. ●
5 4 3 1 2 1 2 3 4 5 OCTOBER 2022 23
Speedier recovery from winter illnesses. “The herb won’t keep you from getting sick,” says Victoria Dolby Toews, MPH, “but evidence does show that elderberry users enjoy a quicker recovery.” It’s especially effective when taken “in the first day or two of an influenza-like illness,” Toews says.
If you’re preparing your defenses against colds, flu, and the lingering COVID-19 virus, you may want to add black elderberry (Sambucus nigra) to your arsenal. Here are reasons to consider it.
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First, decide if your kitchen will be partially or completely gluten free. The decision depends upon how sensitive family members are to gluten. If someone is extremely sensitive, it may be necessary to make the entire kitchen a gluten-free zone. Gluten particles can become airborne and settle on surfaces. If these particles are stirred up and inhaled, they can make gluten-free individuals sick.
processor. Using old appliances can be risky, as gluten bits stick to crevices and can be nearly impossible to remove. If you’ll be using the models you have, clean them thoroughly and designate them for gluten-free useNoonly.matter how hard you try and clean a toaster or toaster oven that’s handled gluten, remnants remain. When toasting gluten-free bread, be sure it’s in a dedicated gluten-free toaster or toaster oven that’s set apart from the one used for gluten items.
Separate any toasters, colanders, muffin pans, measuring cups and spoons, and serving utensils (especially slotted spoons) that are used around gluten. Gluten particles are small and can get stuck in crevices. Select utensils and cutting boards for gluten-free use in the same color for easy identification. Keep two colors of sponges on hand: one for gluten-free cleanup, and another for spills containing gluten. You may want to invest in a new mixer and food
Don’t double dip in condiment jars. Purchase two jars if necessary, and label one for gluten-free use only. Better yet, purchase condiments in squeeze containers for safe dispensing.
If setting up a completely gluten-free kitchen isn’t an option, here’s how to set up a shared space that benefits everyone.
Don’t worry about cross contamination from glasses, plates, and eating utensils that cycle through the dishwasher. These items can be shared between those who eat gluten and those who do not.
Who wants to be glutened?
Clean your oven frequently if you use it to bake items that contain gluten. Remaining crumbs can stick to racks, walls, and the oven floor. ●
Food prep
a gluten-free kitchen set up a safe zone
SELECTED SOURCES “How to clean gluten off surfaces? . . .” by Ksenija, www.GlutenFreeHeroes.com, 8/10/21 • “Setting up a gluten-free kitchen” by Jenny Levine Finke, www.GoodForYouGlutenFree.com 5/5/22 • “Sharing a kitchen when you’re gluten free” by Susan Cohen, www.GlutenFreeLiving. com, 9/9/14
Clean counters thoroughly before preparing gluten-free foods. Make gluten-free foods first, and set them aside in a safe space.
Keeping it safe To cook without the threat of cross-contamination, store gluten-containing items in separate locations (designated shelves, cabinets, sections of the refrigerator and freezer, etc.). Use plastic bins that are set on different shelves away from the gluten-free goods. Store gluten-free items on top shelves only, so if anything with gluten spills it won’t contaminate them.
26 OCTOBER 2022
A gluten-free diet is not an easy one to follow. Factor in the effort it takes to keep food storage separate and cooking surfaces clean, and it’s an ongoing project to keep glutenfree family members safe. Read on to learn how to make a family-friendly kitchen that’s suitable for everyone.
[ cook-at-home ] BY EVA MILOTTE
From Gluten-Free Baking at Home: 102 Foolproof Recipes for Delicious Breads, Cakes, Cookies, and More by Jeffrey Larsen ($30, Ten Speed Press, 2019)
4. To make topping: In a large bowl, whisk together brown sugar, oat flour, potato starch, tapioca starch, cinnamon, baking powder, xanthan gum, and salt. Add egg and stir to mix well. Using wet fingers, incorporate rolled oats. Pour clarified butter over oat mixture and blend with your fingers until well incorporated.
6. Bake for about 40 minutes, until apples are tender and topping is golden. Let sit for 20 to 30 minutes, until juices congeal, and serve warm with cardamom custard.
OCTOBER 2022 27 90 min prepservestime 8
Per serving: 417 Calories, 5 g Protein, 60 g Carbohydrates, 32 g Total sugars (20 g Added sugars), 5 g Fiber, 20 g Total fat (15 g sat), 223 mg Sodium, ★★★ Phosphorus, ★ Vitamin B1 (thiamine), Calcium, Iron, Magnesium
3. Preheat oven to 350˚. Spray a 6-cup oven-safe baking dish with gluten-free nonstick spray. Place baking dish on a baking sheet.
2. Whisk egg yolks, granulated sugar, and cornstarch together in a large bowl. Pour in warm coconut milk mixture, whisking constantly. Pour combined mixture back into saucepan and cook over low heat for 6 to 8 minutes, stirring continuously, until custard thickens. Pour into a bowl and place a piece of plastic wrap directly on top of custard to keep it from forming a skin. Refrigerate until ready to use.
Apple Crisp with Cardamom Custard
Cardamom Custard 5 cardamom pods 10 fl. oz (1¼ c) canned full-fat coconut milk 1 tsp vanilla extract 2 egg yolks 1½ tsp granulated sugar 1 tsp Gluten-freecornstarchnonstick spray Topping ¾ c firmly packed brown sugar ½ c gluten-free oat flour ¼ c potato starch ¼ c tapioca starch 2 tsp ground cinnamon 1¼ tsp double-acting baking powder ½ tsp xanthan gum ½ tsp fine salt 1 egg 1 c rolled oats or quinoa flakes ¹⁄³ c melted clarified butter or coconut oil Apples 2 lb apples, peeled, cored, and sliced ¼-inch-thick ¼ c granulated sugar ¼ c potato starch 2 tsp ground cinnamon
5. To make apples: In a large bowl, mix together apples, granulated sugar, potato starch, and cinnamon (this does not need to macerate). Place apple mixture in prepared dish. Crumble topping over apples in a nice even layer.
1. To make cardamom custard: Grind cardamom pods to a powder using a mortar and pestle or a spice grinder. Place a heavy saucepan over medium heat and add cardamom, coconut milk, and vanilla. Bring to a boil. Then reduce heat to simmer for 3 minutes. Set aside to cool slightly, and then strain into a small bowl using a fine-mesh sieve.
Kitchen Note: The cardamom custard elevates this dessert to dinner-party status. To make a pear crisp, substitute 2 pounds pears, peeled, cored, and thickly sliced for the apples. Leftovers keep in the refrigerator for about 4 days. Rewarm in a 300˚ oven for 15 to 20 minutes.
Manuka Honey: Naturally antibacterial, Manuka honey has been shown to positively treat inflammatory skin conditions, such as rosacea and eczema. Many skin-care manufacturers use Manuka honey as an ingredient in products that include serums, balms, facial masks, and cleansers.
Shea Oil: Perfect for those with dry skin, shea oil contains volatile acids that are easily absorbed, helping to lock in moisture. Due to its high content of vitamins A and E, the oil has also been used to help heal scars, burns, blemishes, stretch marks, dermatitis, and wrinkles.
The skin forms a protective barrier, keeping the outside world out while it holds the body together. It protects us, helps us regulate our body temperatures, and allows us to understand the world through the sense of touch.
[ healthy glow ] BY TASTE FOR LIFE STAFF m-phenylenediamineparaformaldehydeformaldehydemethyleneglycolquaternium15mercuryphthalatesparabensPFAso-phenylenediaminetoluene
28 OCTOBER 2022
Protect the skin you’re in With the use of cosmetics and personal care products, our skin is exposed to many ingredients, including some—like formaldehyde and its relatives, phthalates, and parabens— you may want to avoid. Instead, look for products that contain these natural and skin-nourishing ingredients.
Jojoba Oil: Similar to our skin’s own natural oil, jojoba helps condition and soften mature skin. Promising research suggests this oil can help heal the skin’s barrier.
concernschemical opt for natural ingredients in common beauty products
SELECTED SOURCES “The effect of probiotics on immune regulation, acne, and photoaging” by M.M. Kober and W.P. Bowe, International Journal of Women’s Dermatology, 6/15 • “Honey: A therapeutic agent for disorders of the skin” by P. McLoone et al., Central Asian Journal of Global Health, 8/4/16 • “Living in your skin: Microbes, molecules, and mechanisms” by M.H. Swaney and L.R. Kalan, Infection and Immunity, https://journals.asm.org, 3/17/21 • “Natural oils for skin-barrier repair: Ancient compounds now backed by modern science” by A.R. Vaughn et al., American Journal of Clinical Nutrition, 2/18 • “A mark you can trust”; “The toxic twelve chemicals and contaminants in cosmetics” by Scott Faber, 3/5/20, Environmental Working Group, www.ewg.org • “Red list,” Campaign for Safe Cosmetics, www.safecosmetics.org, 2022
Probiotics: Probiotic-infused facial and body products for oily, normal, or severely dry skin come in everything from creams, oils, and serums to masks and mists. Probiotic skin care treatments may be especially useful for people with chronic inflammation, such as acne, rosacea, and eczema. ●
OCTOBER 2022 29
Simplify shoppingyourlist
The government provides little scrutiny of cosmetics and personal care products, so it’s up to the consumer to read labels and evaluate the products. “Although many of the chemicals and contaminants in cosmetics and personal care products likely pose little risk,” writes Scott Faber of the Environmental Working Group (EWG), “exposure to some has been linked to serious health problems.Twoorganizations have developed tools to make it easier for consumers to assess product safety. The Campaign for Safe Cosmetics, a project of Breast Cancer Prevention Partners, has issued a “Red List” to help consumers avoid harmful ingredients in the personal-care products they buy. Find it at yourmeetsEWG’s“youyoutheirthemorewww.SafeCosmetics.org.Todate,theEWGhasapprovedthan2,000productstouse“EWGVERIFIED”markonlabels.EWGsaysthatwhenseethatmarkonaproduct,canbesureit’sfreefromchemicalsofconcernandourstricteststandardsforhealth.”
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Kettle & Fire Bone Broth
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