Lunds & Byerly's Oct 2023

Hearty pasta recipes

Strategies to lift low mood

Host a Halloween party

butternut squash

One of the world’s oldest known crops, butternut squash is a type of winter squash with bright orange flesh wrapped in a pale orange skin. More pear-shaped than its cousin the pumpkin, butternut squash has a mild, slightly sweet flavor.

A 1-cup serving of cooked butternut squash has just 82 calories, but more than 100 percent of the daily requirement of vitamin A (in the form of carotenoids), an important nutrient for the immune system. It’s also a great source of antioxidants lutein and zeaxanthin, which support eye health. Butternut squash’s dietary fiber may help with weight management, blood sugar control, and a lower the risk of developing colorectal cancer.

Because of its thick, inedible skin, butternut squash can be a little tricky to peel. Cutting a thin slice off the top and bottom will stop the squash

from rolling around—a sharp knife or peeler will also make the job easier. After the seeds are scooped out, butternut squash can be baked, boiled, mashed, or roasted—the possibilities are endless. Butternut squash is great blended in soups or cubed and baked before adding to grain bowls or salads. ●

SELECTED SOURCES “Butternut squash,” University of Massachusetts Center for Agriculture, Food, and the Environment, https://ag.umass.edu • “Everything you should know about the benefits of squash” by Amber Sommer, Cleveland Clinic Health Essentials, https://health.ClevelandClinic.org, 3/31/23 • “Health benefits of butternut squash” by Angela Nelson, www. WebMD.com, 6/5/23 • “Winter squash,” Nutrition Source, Harvard T.H. Chan School of Public Health, www.hsph.harvard.edu, 2023

Featured Nourish Recipes

Found on page 17

• FEATURED RECIPE: FALL HARVEST BAKED SALAD

• L&B SEASONING SPOTLIGHT: L&B PUMPKIN SPICE

Rind Dried Fruit Snacks

Bold, Sweet Fruit Snacks That Maximize Taste & Minimize Waste. Keep It Real, Eat The Peel!

MORE VITAMINS | MORE ANTIOXIDANTS | MORE FIBER | NOTHING ADDED | ZERO WASTE FRUIT SNACK

Love Corn Crunchy Corn Snacks

Delicious crunchy corn snack that pairs perfectly with beer and wine. Sprinkle on soups or salads for a crunchy topper or enjoy on a cheeseboard for a delicious crunch. Great for on the go in lunchboxes, road trips and in between meals.

NO GLUTEN INGREDIENTS. VEGAN.

Chef’s Cut Jerky

There’s no junk here. Their meats are hand-cut and slowly marinated with real ingredients and slow-smoked to tender perfection. Where you start is as important as where you end. And they only start with the highest quality ingredients.

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Published monthly by Taste for Life®, 155 Washington Street, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); © 2023 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in this magazine may not be reproduced in whole or in part without express permission of the publisher. Printed in the US on partially recycled paper.

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a note on recipes

Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: ★★★★★ Extraordinary (50 percent or better), ★★★★ Top source, ★★★ Excellent source, ★★ Good source, ★ Fair source

Pumpkin Risotto

From the Taste for Life test kitchen

½ lb fresh pumpkin

3 c low-sodium chicken broth

1 Tbsp unsalted butter

1 Tbsp olive oil

1 c Arborio rice

1 shallot, minced

½ c grated Parmesan cheese

Salt and freshly ground black pepper

4 fresh sage leaves, chopped

40 min prep time serves 4

1. Remove seeds and stringy fiber from pumpkin. Grate flesh until you have about 1 cup.

2. Bring broth to a simmer in a medium saucepan over medium heat. Keep broth at a simmer while making risotto.

3. In a large saucepan, heat butter and oil over medium heat. Add rice and minced shallot. Cook for 2 minutes, stirring until rice becomes slightly translucent. Add pumpkin.

4. Ladle about 1 cup of simmering broth into pan with rice. Stir rice constantly until it absorbs all of broth. Continue adding 1 ladle of broth at a time, stirring rice until all broth is absorbed. (This process should take approximately 20 minutes.) When all broth has been used, stir in cheese. Season with salt and pepper.

5. Serve immediately, garnishing each serving with chopped sage.

Per serving: 358 Calories, 14 g Protein, 20 mg Cholesterol, 47 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 2 g Fiber, 12 g Total fat (5 g sat), 567 mg Sodium, ★★★★★ Folate, ★★★ Vitamin B3 (niacin), Phosphorus, ★★ Vitamin A, B1 (thiamine), Calcium, ★ Vitamin B2 (riboflavin), B6, B12, K, Iron, Zinc

12 ways to lower dementia risk

A new Harvard study, COSMOS 2, published in the American Journal of Clinical Nutrition has shown that taking a daily multivitamin for one year was associated with improved memory and cognition equivalent to reversing age-related memory loss by three years.

The randomized clinical trial, which included 3,500 participants aged 60 and over, was the second COSMOS study to show that multivitamins significantly improved brain function—with the “vitamin group” far surpassing the placebo group.

“The benefits of taking a multivitamin were maintained throughout the three years of the study,” says board certified internist Jacob Teitelbaum, MD, who advocates nutritional supplementation as a complement to the standard American diet

and standard medical therapies. “This confirms numerous earlier studies showing that folate (simple folic acid) dramatically lowers dementia risk.” In addition to a daily multivitamin, he recommends supplementing with a good B complex, folate, vitamin D, and magnesium—all with proven efficacy.

Dr. Teitelbaum is one of the world’s leading researchers on effective treatment for chronic fatigue syndrome (CFS) and fibromyalgia. His landmark doubleblind, placebo-controlled study published in the Journal of Chronic Fatigue Syndrome (8:2, 2001) showed profound benefits from nutrition as well as sleep, hormones, treating hidden infections/inflammation, and exercising as able.

“The reason doctors have traditionally been slow to

recommend multivitamins is because their training has been pharmaceutical-focused and sorely deficient in nutritional education. This new COSMOS study is an important step towards setting the record straight—and represents a wakeup call to clinicians, researchers, and media that cover latest medical findings,” he explains.

Additional tips from Dr. Teitelbaum to help save your brain: Light Up Your Life: Research published in Brain and Behavior has shown that simply increasing light exposure (which can be done with a lightbox or sunlight) markedly improved cognitive testing. “The meta-analysis of 12 randomized studies with 766 dementia patients, showed that phototherapy with bright light, as is used for treating Seasonal Affective Disorder, significantly improved cognition,” he

explains. “Lower dementia risk was also associated with other ways of getting vitamin D, a deficiency which has been associated with dementia.”

Come again? Hearing aids are also a powerful tool for reducing dementia risk. According to a UK observational study, untreated hearing loss contributed to a 42 percent increase in dementia risk compared to peers who had no hearing troubles.

Please Pass the Omelet: A study covered in Science Daily found that people who ate diets rich in phosphatidylcholine, found in eggs and other foods, were 28 percent less likely to develop dementia.

Take a Hike: No medication yet invented will reduce dementia risk by 50 percent. However, walking 10,000 steps a day might actually do the trick, according to a study in JAMA Neurology.

Snoring Alert: Tackle sleep apnea, which research published

in Neurology in May 2023 has correlated with loss of brain volume and accelerated Alzheimer’s.

Get Enough Zzzz’s: Harvard research recommends getting at least 6 to 8 hours of sleep per night to reduce the risk of dementia and death.

Eliminate UTIs: From the Journal of Alzheimer’s Disease, it’s important to eliminate silent infections (e.g., UTIs), to prevent cognitive decline.

Choose Pepcid: From JAMA Neurology, avoid PPI acid blockers, which can create as much as a 44 percent higher risk of dementia. Use Pepcid instead.

HRT: More than 2/3 of Alzheimer’s patients are women, which likely correlates with reduced estrogen levels following menopause. Although controversial, female hormone replacement may help slow cognitive changes. A January 2023 study in Alzheimer’s Research and Therapy suggests that hormone

replacement therapy (HRT) could provide needed protection.

Dr. Teitelbaum endorses bioidentical hormones instead of the pharmaceutical version.

The Spice of Life: Curried foods containing turmeric (and the active ingredient curcumin) are promising for reducing Alzheimer’s risk, which is 70 percent lower in India than the US!

Reduce Chronic Pain: Chronic pain is associated with eight years of excess brain aging. “Our published research shows that treating the root causes of pain can often make the pain go away,” says Dr. Teitelbaum. “Just like putting oil in a car makes the oil light go off. And according to research published in the journal Proceedings of the National Academy of Sciences, this unnecessary chronic pain is associated with eight years of excess brain aging.

breathe easier with omega 3s

A new study “provides the strongest evidence to date” of the link between omega-3 fatty acids and lung health, according to the National Institutes of Health. Researchers delved into the antiinflammatory actions of omega 3s and their long-term effect on lung function in a racially diverse group of more than 15,000 US adults. They also looked for similar data in a study of more than half a million European adults.

The researchers found the strongest link for docosahexaenoic

acid (DHA), an omega 3 that is abundant in fatty fish such as salmon, tuna, and sardines. DHA and other omega 3s are readily available in many supplement forms.

SELECTED SOURCES

“Investigating associations of omega-3 fatty acids, lung function decline, and airway obstruction” by B.K. Patchen et al., American Journal of Respiratory and Critical Care Medicine, 7/20/23

• “Omega-3 fatty acids appear promising for maintaining lung health,” NIH/National Heart, Lung and Blood Institute, 7/20/23

Jacob Teitelbaum, M.D., is a board certified internist and author of the popular free iPhone application “Cures A-Z,” which was ranked in the top 10 of all health/wellness downloads on iTunes. Dr. Teitelbaum is the author of the perennial bestseller From Fatigued to Fantastic! (Avery Penguin), which has sold over half a million copies; Pain Free 1-2-3 (McGraw-Hill); Three Steps to Happiness: Healing Through Joy (Deva Press); the Beat Sugar Addiction Now! series (Fair Winds Press); Real Cause, Real Cure (Rodale Press); The Fatigue and Fibromyalgia Solution (Penguin/Avery); and his latest, The Complete Guide to Beating Sugar Addiction (Fair Winds Press, 2015).

Justin’s Nut Butters

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

Rao’s Pasta, Pesto, Pizza Sauce, Slow Simmered Soups & Sauces

Rao’s Homemade was started over 20 years ago to share the wonderful flavors, aromas and recipes of Southern Italian cuisine. Simple recipes, fresh ingredients and extraordinary quality are the keys to their success.

Pasta 2/$6.00

Save $2.78 on 2 / 16 oz. SELECT VARIETIES

Pesto, Slow Simmered Soups & Pizza Sauce $4.99

Save up to $1.50 / 6.7 – 16 oz. SELECT VARIETIES

Alfredo Sauce & Pasta Sauces $6.99

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Their family-founded bakery believes that simple snacks made with real ingredients are the best fuel for active, joyful lives. They bake ‘em with a smile, and pass that smile along to you and your family, wherever your snacking adventures may take you. And when you need that extra oomph (or MMMph) to win the day, they’ve got your back with delicious, soft-baked, real fruit-fueled goodness.

BY EVA MILOTTE

POSSI B I LITIES

nourishing noodle dishes

50 min prep time serves 4

With its lively combination of tender eggplant, robust tomato sauce, al dente pasta, and salty ricotta salata, pasta alla Norma truly does sing with each bite. Leaving the skin on prevents the eggplant from breaking up while cooking. The secret ingredient of anchovies contributes deep savor without adding any fishy flavors. The finished pasta is topped with a generous amount of ricotta salata, a slightly aged, tangy sheep’s-milk cheese that bears little resemblance to the moist fresh ricotta cheese sold in tubs. Since ricotta salata is a semi-hard cheese, shave it or shred it on the large holes of a box grater. If using table salt instead of kosher salt, reduce salt amounts by half.

Recipe on page 13

Recipes featuring pasta can be rustic, traditional, inventive, or elegant, but they’re always comforting. The following dishes feature flavor combinations that may be new to you but are sure to satisfy.

Pasta alla Norma

From Fresh Pasta at Home: 10 Doughs, 20 Shapes, 100+ Recipes With or Without a Machine by America’s Test Kitchen ($29.99, America’s Test Kitchen, 2022)

1½ lb eggplant, cut into ½-inch pieces

1 tsp kosher salt, plus salt for cooking pasta

¼ c extra-virgin olive oil, divided

4 garlic cloves, minced 2 anchovy fillets, minced ¼–½ tsp red pepper flakes

1 (28 oz) can crushed tomatoes

6 Tbsp chopped fresh basil

1 lb fresh ziti

3 oz ricotta salata, shredded (1 c)

1. Toss eggplant with 1 teaspoon of salt in a large bowl. Line a large plate with a double layer of coffee filters, and lightly spray with vegetable oil spray. Spread eggplant in an even layer over coffee filters; wipe out bowl with paper towels and set aside. Microwave eggplant until dry to the touch and slightly shriveled, about 10 minutes, tossing halfway through cooking. Let cool slightly.

2. Transfer eggplant to now-empty bowl, drizzle with 1 tablespoon of the oil, and toss gently to coat; discard coffee filters and reserve plate. Heat 1 tablespoon of the oil in a 12-inch nonstick skillet over medium-high heat until shimmering. Add eggplant and cook, stirring every 1½ to 2 minutes (more frequent stirring may cause eggplant pieces to break apart), until well browned and fully tender, about 10 minutes. Transfer eggplant to now-empty plate and set aside. Let skillet cool slightly, about 3 minutes.

3. Heat 1 tablespoon of the oil, the garlic, anchovies, and pepper flakes in now-empty skillet over medium heat. Cook, stirring often, until garlic turns golden but not brown, about 3 minutes. Stir in tomatoes, bring to a simmer, and cook, stirring occasionally, until slightly thickened, 8 to 10 minutes. Add eggplant and continue to cook, stirring occasionally, until eggplant is heated through and flavors meld, 3 to 5 minutes. Stir in basil and remaining 1 tablespoon oil. Season with salt to taste.

4. Meanwhile, bring 4 quarts of water to a boil in a large pot. Add pasta and 2 tablespoons of salt and cook, stirring often, until al dente. Reserve ½ cup cooking water, and then drain pasta and return it to pot. Add sauce to pasta and toss to combine. Adjust consistency with reserved cooking water as needed. Sprinkle with ricotta salata and serve.

Per serving: 712 Calories, 27 g Protein, 16 mg Cholesterol, 104 g Carbohydrates, 14 g Total sugars (0 g Added sugars), 11 g Fiber, 21 g Total fat (5 g sat), 927 mg

Sodium, ★★★★★ Vitamin A, Phosphorus, ★★★★ Vitamin B6, ★★★ Vitamin B3 (niacin), C, K, Calcium, ★★ Vitamin B1 (thiamine), E, Folate, Magnesium, Potassium, Zinc, ★ Vitamin B2 (riboflavin), Iron

Hazelnutty Pasta Aglio e Olio

From The Global Pantry Cookbook: Transform Your Everyday Cooking with Tahini, Gochujang, Miso, and Other Irresistible Ingredients by Scott Mowbray and Ann Taylor Pittman ($35, Workman Publishing, 2023)

12 oz uncooked angel hair pasta

½ c plus 4 tsp roasted hazelnut oil, divided

4 large cloves garlic, thinly sliced lengthwise

¼ tsp crushed red pepper flakes Kosher salt to taste

¼ c chopped toasted, skinned hazelnuts

1. Bring a large pot of lightly salted water to a boil over high heat. Add pasta and cook until al dente, about 4 minutes. Quickly scoop out and reserve

1¹⁄³ cups pasta cooking water; drain pasta immediately.

2. While pasta is cooking, combine ¹⁄³ cup of the hazelnut oil with the garlic and red pepper flakes in a large skillet or sauté pan over medium heat. Cook, stirring occasionally, until garlic just barely starts to turn golden, 2 to 3 minutes.

3. Add ¾ cup of reserved pasta water to pan and increase heat to mediumhigh. Boil until liquid reduces by about half and mixture looks emulsified, almost like a shaken vinaigrette, about 3 minutes. Reduce heat to mediumlow. Add drained pasta to pan and toss with tongs until well coated. Add additional reserved pasta water as needed to keep pasta moistened. Season to taste with salt.

4. Divide pasta evenly among 4 shallow bowls. Drizzle 1 teaspoon of remaining hazelnut oil over each serving, and sprinkle 1 tablespoon of the toasted nuts over each.

Per serving: 614 Calories, 13 g Protein, 0 mg Cholesterol, 66 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 4 g Fiber, 34 g Total fat (3 g sat), 288 mg Sodium, ★★★★★ Vitamin E, ★★ Phosphorus, ★ Vitamin B1 (thiamine), B3 (niacin), B6, Magnesium, Zinc

Creamy Pesto Pasta

From Natasha’s Kitchen: 100+ Easy Family-Favorite Recipes You’ll Make Again and Again by Natasha Kravchuk ($29.99, Clarkson Potter, 2023)

For the Pesto

½ c pine nuts (or walnuts or peeled almonds)

2 c tightly packed fresh basil leaves

¾ c shredded Parmesan cheese

½ c extra-virgin olive oil

2 garlic cloves, roughly chopped

¼ c freshly squeezed lemon juice (from 1 large or 2 small lemons)

½ tsp fine sea salt

¼ tsp freshly ground black pepper

For the Pasta

1 Tbsp fine sea salt

16 oz fusilli pasta (or your favorite pasta)

½ c reserved pasta water

1½ c cherry tomatoes, halved (optional)

¼ c pine nuts (optional)

Freshly grated Parmesan cheese, for serving

1. Make the pesto: In a small dry skillet over medium heat, toast pine nuts (if using), tossing frequently until they are golden and fragrant, 3 to 5 minutes.

2. In the bowl of a food processor fitted with the blade attachment, add basil, Parmesan, oil, nuts, garlic, lemon juice, salt, and pepper—in that order. Blend on high for 2 to 3 minutes, until mixture is finely minced and mostly smooth, stopping to scrape down bowl with a spatula as needed. Set aside.

3. Make the pasta: Bring a large pot of water to a boil over high heat. Add salt and pasta and cook according to package instructions, until al dente. Reserve ½ cup of the pasta cooking water and then drain pasta.

4. Transfer pasta to a large bowl. Starting with about ½ cup, spoon pesto over pasta. Drizzle in about ¼ cup of reserved pasta water, or enough to make sauce smooth and creamy. Stir to combine, adding more pesto, if desired. Store any leftover pesto in an airtight container in the refrigerator for up to 5 days.

5. Sprinkle pasta with tomatoes and nuts (if using), plus more Parmesan cheese. Serve immediately.

Per serving (made with walnuts): 886 Calories, 28 g Protein, 19 mg Cholesterol, 92 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 6 g Fiber, 46 g Total fat (9 g sat), 623 mg Sodium, ★★★★★ Vitamin K, Phosphorus, ★★★★ Vitamin A, Calcium, ★★★ Vitamin E, ★★ Vitamin B6, Magnesium, Zinc, ★ Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B12, C, Folate, Iron, Potassium

continued from page 13

Pasta aglio e olio (with garlic and oil) is one of the simplest, most soulsatisfying dishes you can make—a big bowl of oil-slicked noodles, fragrant with garlic. Thanks to hazelnut oil, this version is even more delicious, with notes of sweet-toasty hazelnuts permeating each bite. If you haven’t already toasted some hazelnuts, do so before undertaking this dish. There’s no need for cheese or herbs here: they would just overpower the doublenutty effect. Use vermicelli if you can’t find angel hair pasta. Go easy salting the pasta water. The sauce for the pasta is made up mostly of its cooking water, reduced and emulsified with the oil. Adding a handful of salt at the start will overpower the beautiful nuances of the hazelnut oil; use no more than 2 teaspoons of salt for the pasta cooking water.

Recipe on page 13

25 min prep time serves 4

© KEVIN MIYAZAKI

Serve this as a vegetarian main dish or side, or toss in some cooked chopped chicken or shrimp for protein. This Creamy Pesto Pasta recipe makes slightly more than you’ll need for the pasta, which is a major bonus because you can keep it in the fridge for up to 5 days. Scoop it onto roasted vegetables or meats, or spread it on sandwiches.

Recipe on page 13

35 min prep time serves 4

© CHARITY BURGGRAAF

Liam’s Frozen Entrées

In today’s busy world it’s no wonder why we value products and services that are focused on convenience. Life can be overwhelming, so gravitating towards things that bring ease into our lives only feels natural.

When you or someone you love has food allergies, eating rarely feels convenient. Labels need to be read, food must be prepared carefully and finding safe options can be a challenge. I learned this firsthand when my oldest son Liam was six months old. He had a severe reaction to peanut butter and his doctor recommended allergy testing. Our world turned upside down when we learned Liam was allergic to peanuts, tree nuts, eggs and milk. As if being new parents wasn’t enough of a challenge, we suddenly had to dedicate additional time to plan out every meal so Liam didn’t have a life-threatening reaction. This was a very stressful time in my life, and I was so discouraged that I couldn’t find any quick meal solutions for my family.

Several years ago, we took a family trip to Hawaii. In preparation for a day of travel, I packed a few Sunbutter and jelly sandwiches and snacks just in case we didn’t have access to safe food at the airport or on the long plane ride. While my planning paid off, I was saddened to watch my son eat the same sandwich for breakfast, lunch and dinner because there weren’t any

other options. It was that day that I knew I needed to do more for my son and the food allergy community.

With the nudge from my husband Paul and some help from my father-in-law, Tom Nelson, we partnered with Chef Gilbert Junge, to create Liam’s, a food company free of the top allergens (peanuts, *tree nuts, eggs, milk, fish, shellfish, sesame, soy, wheat, and gluten). We never let these ingredients enter our dedicated kitchen in Eden Prairie, Minnesota. Our convenient and delicious single-serve meals are now available at Lunds & Byerlys in the frozen food section.

At Liam’s we believe in inclusivity and positive meal experiences. We focus on quality and taste so that many can enjoy these meals, whether they have dietary restrictions or not. Our goal is to change the stigma that meals sans allergens are strange or won’t be tasty because we believe that everyone deserves to have safe and delicious meals.

*Some products contain coconut. We are free of all other tree nuts.

Frozen Entrées $8.99 Save $1.00 9.6 – 11.1 oz.

Fall Harvest Baked Salad

INGREDIENTS:

For the baked salad:

1 small black futsu pumpkin or 2 medium delicata squash, halved, seeded and thinly sliced

2 Tbsp organic extra virgin olive oil, divided

Kosher salt, to taste

Freshly ground black pepper, to taste

½ cup quinoa, cooked to package instructions

¼ tsp L&B Pumpkin Spice

½ green cabbage, halved, cored and thinly sliced

1 bunch lacinato kale, thinly sliced

DIRECTIONS:

For the honey-sage dressing:

¼ cup organic extra virgin olive oil

10 medium sage leaves

1 garlic clove, thinly sliced

1 Tbsp sherry vinegar

1 tsp Dijon mustard

1 tsp honey

1 small shallot, minced

Kosher salt, to taste

Freshly ground black pepper, to taste

1. To roast the vegetables: Evenly space 3 racks in the oven and heat it to 400 F. Line 3 sheet pans with parchment paper.

2. On one sheet pan, spread the sliced pumpkin. Drizzle it with 2 teaspoons of olive oil and season with salt and black pepper. Toss to coat.

3. On the second sheet pan, spread the cooked quinoa. Drizzle with 1 tablespoon of olive oil and sprinkle with the pumpkin spice. Season with salt and black pepper. Toss to coat.

4. On the third sheet pan, spread the cabbage, drizzle with 1 teaspoon of olive oil and season with salt and black pepper. Toss to coat.

5. Transfer the sheet pans to the oven and roast for about 20 minutes or until the pumpkin is tender and starting to caramelize, the quinoa is golden and lightly crispy and the cabbage is slightly browned.

6. Stir the kale into the cabbage, and continue roasting the squash, quinoa and cabbage for 5 minutes.

7. To make the vinaigrette: In a small pot, combine the olive oil, sage and garlic. Heat over medium heat until the sage and garlic begin to sizzle. Cook for 5 minutes or until the garlic is golden brown.

8. Strain the oil into a small bowl and set the aromatics aside for garnish. Whisk in the vinegar, Dijon, honey and shallots, and season with salt and black pepper.

9. To serve, divide the roasted pumpkin, cabbage and kale among serving bowls. Drizzle with the honey-sage dressing and garnish with the crispy quinoa, garlic and sage leaves.

10. Leftovers can be stored in an airtight container for up to 3 days.

L&B Pumpkin Spice — Cinnamon, ginger, nutmeg, cloves, cardamon and vanilla blend together to create this gourmet baking spice. Ideas & Solutions — Add to baked goods including muffins, cookies, breads, pies and cakes. Mix into fresh whipped cream, pancake batter or maple syrup. Combine with softened butter to create a fall flavored butter for your rolls, biscuits and waffles. Dust onto lattes, apple cider or chai or use to rim the glass of your cocktail.

Recipe adapted from: Justine Snacks

BY KELLI ANN WILSON AND TASTE FOR LIFE STAFF

3 nutrients to

boost immunity

build a barrier against cold & flu

q Vitamin C

Vitamin C plays a role in the body’s immune system by jump-starting white blood cell activity. Megadoses (more than 500 mg per day) have not been shown to eliminate cold and flu, but they do appear to reduce the severity and length of colds for some people. Recommended Daily Allowance (RDA) for vitamin C is 90 mg for males and 75 mg for females ages 19+.

Vitamin C can be found in many fruits and vegetables, including bell peppers, citrus (grapefruit, lemons, oranges), cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower), strawberries, tomatoes, and white potatoes. Since vitamin C can be destroyed by heat, applying a quick cooking method (like blanching or stir-frying) can help foods retain this nutrient.

r Zinc

Zinc has the potential to enhance immunity, but getting an early start with this cold-busting nutrient is the key to success—one study found that patients who used zinc lozenges within the first 24 hours of a cold recovered three times faster than those who took a placebo. While zinc deficiency is uncommon in the US, older adults may be at risk of missing the mark—RDA for zinc is 11 mg for males and 8 mg for females ages 19+. The best food sources of zinc include fish, meat, and

seafood, with oysters being the food highest in zinc. Most people get their zinc from beef, as well as eggs and dairy. Fortified breakfast cereals, beans, nuts, and pumpkin seeds are good plant-based sources of zinc.

s Vitamin A

This vitamin helps to prevent infections by maintaining the body’s barriers (skin, lungs, and the linings of the mouth and throat). While a good quality multivitamin/ mineral supplement probably has adequate amounts of vitamin A, many holistic practitioners recommend higher doses for strong immunity. The RDA for vitamin A is 900 micrograms (mcg) (3,000 IU) for men and 700 mcg (2,333 IU) for women 19+. (Note: High doses of vitamin A are not recommended for expectant or nursing mothers; talk to your doctor.)

Vitamin A is also present in many foods, including leafy green vegetables (broccoli, kale, spinach), orange and yellow vegetables (carrots, pumpkin, sweet potatoes, summer squash), beef liver, cantaloupe, eggs, fish oil, mango, milk, tomatoes, and some fortified foods. ●

time for tea

Drink to your health!

What’s not to like about tea? It’s tasty, it’s comforting, and it comes in several varieties. Better yet, it’s good for you!

Green tea

Green tea, a product of the Camellia sinensis plant, packs a punch. It’s high in flavonoids (naturally occuring chemicals found in plants), which promote cardiac health by lowering bad cholesterol and reducing blood clotting. Its abundance of polyphenols—micronutrients with antioxidant properties—help to control free radicals that cause age-related cell damage. One of its polyphenols, epigallocatechin gallate, may lower Alzheimer’s disease risk by limiting the formation of

beta-amyloid plaques.

Green tea has been linked to better working memory, lower blood pressure, weight loss, and slowing the progression of certain cancer cells, including those of pancreatic cancer.

To up the benefits, try matcha, a form of green that is made from the entire leaves of tea bushes and is cited as having many more antioxidants than regular green tea.

Black tea

Made from the same plant as green tea but with leaves dried and fermented, black tea provides many of the same benefits, including helping to fight inflammation, supporting the immune system, promoting heart health, and aiding blood pressure management.

Black tea consumed after a meal has been associated with lower blood sugar levels. Elevated blood sugar can bring on health issues including Type 2 diabetes, obesity, cardiovascular disease, kidney failure, and depression. This tea may also support the growth of good gut bacteria and inhibit the growth of bad—along with helping to repair the lining of the digestive tract.

Typically, black tea has more caffeine than green tea, so keep that in mind if you need an extra energy jolt. ●

SELECTED SOURCES “The best teas to drink for your health,” https://health. ClevelandClinic.org, 8/13/21 • “Evidence-based health benefits of black tea” by Autumn Enloe, 6/7/22, www.HealthLine.com • “The hidden health benefits of tea,” www.PennMedicine.com, 4/4/22 • “What are the best teas for health?” by Maria Cohut, www.MedicalNewsToday.com, 4/16/18

help for SAD

Natural ways to ease the symptoms of seasonal depression

With the days growing shorter, people who suffer from seasonal affective disorder, aka SAD, may be falling into their annual winter funk. The good news: Key nutrients and supplements may help beat back seasonal blues. Read on to learn more.

Vitamin D

Limited daylight hours mean limited sunshine—and that translates to less vitamin D for people who depend on direct sunlight to get their daily dose. Low levels of vitamin D have been linked to depression, so boosting intake of this key vitamin may be in order during months when the sun rises late and sets early.

The best food sources of vitamin D are fatty fish (salmon, sardines, swordfish, and tuna), as well as fish oils. Smaller amounts of vitamin D can be found in beef liver, cheese, and egg yolks, as well as certain types of mushrooms. Some foods have vitamin D added

to them, especially breakfast cereals, dairy and plant milks, and orange juice. Vitamin D can be found in most multivitamins and as a stand-alone supplement.

Omega 3s

Omega-3 fatty acids may help to reduce the symptoms of mild to moderate depression. Omega 3s are key to brain function, and people with depression may have low levels of the omega 3s eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Good food sources of omega 3s include fish and other seafood (herring, mackerel, salmon, sardines, and tuna); nuts and seeds (chia seeds, flaxseeds, and walnuts); and some plant oils (canola oil, flaxseed oil, and soybean oil). Some brands of eggs, juice, milk, and yogurt are fortified with omega 3s. Omega-3 supplements like cod liver oil, fish oil, krill oil, and plant-based algal oil (derived from algae) are also available.

St. John s wort

St. John’s wort has been shown to help people with mild to moderate (but not severe) depression. Studies show it may work as well as prescription medications, without some of the side effects. Research also indicates that St. John’s wort is even more effective in treating SAD when paired with light therapy.

St. John’s wort should not be taken with certain antidepressant medications (like SSRIs). It may also weaken the effects of other prescription medications like birth control pills and blood thinners, so talk to your doctor before adding this herb to your regimen.

A few more to consider

Magnesium: In patients with depression, there appears to be a strong link to blood serum magnesium levels. Magnesium regulates inflammation, and it’s also known to affect brain biochemistry, which is evident in pathways linked to depression. Foods high in magnesium include almonds, black beans, cashews, edamame (soybeans), peanuts, pumpkin seeds, soymilk, and spinach. Some multivitamin/mineral supplements have low amounts of magnesium, so be sure to check products labels to make sure you’re getting enough of this important mineral.

Probiotics: While calling for additional clinical trials, emerging research has found small but significant

effects of probiotics for depression and anxiety. The “good,” or healthy, bacteria in the gut, known as probiotics, can be found in certain types of fermented foods, like yogurt, kefir, kimchi, kombucha, sauerkraut, sourdough bread, and tempeh. Probiotic supplements are also available.

Melatonin: When seasons change, the levels of melatonin in your body may change as well. More studies are needed, but supplementation with melatonin may provide relief to some people with depression that comes on in the cold months. Melatonin supplements are widely available, but this naturally occurring hormone can also be found in foods like eggs, fish (salmon and sardines), milk, and nuts (almonds and pistachios).

Remember, supplements can sometimes interact with medications, and severe depression should be treated by a doctor. Check with your physician to determine the best course of action and make this winter a happy one. ●

SELECTED SOURCES “Efficacy of omega-3 PUFAs in depression: A metaanalysis” by Y. Liao et al., Translational Psychiatry, 8/5/19 • “Foods high in melatonin,” www.WebMD.com, 11/14/22 • “How to get more probiotics,” Harvard Health Publishing, https://health.harvard.edu, 7/26/23 • “Magnesium rich food,” Cleveland Clinic, www.ClevelandClinic.org • “Multivitamin/ mineral supplements,” 6/6/23; “Omega-3 fatty acids,” 2/15/23, Office of Dietary Supplements, National Institutes of Health, http://ods.od.nih.gov • “St. John’s wort and depression: In depth,” National Center for Complementary and Integrative Health, https://nccih.nih.gov • “Vitamin D,” Harvard T.H. Chan School of Public Health, www.hsph.harvard.edu

Need support now?

If you are experiencing emotional distress or thinking about suicide, help is available. The 988 Suicide & Crisis Lifeline provides free and confidential support 24 hours a day, 7 days a week in the US.

You do not need to be suicidal to call—people reach out for many reasons including substance abuse, financial worries, relationships, mental and physical illness, and loneliness. Talking with someone about how you are feeling can save your life.

Call or text 988 to get help, or chat with trained counselors at

Simple Mills Almond Flour Baking Products & Cookies

Simple Mills began in one woman’s living room, born of necessity and a desire for food that is simple, healthy and delicious. Now based in Chicago, Simple Mills continues the tradition of using intentional ingredients and baking with love. Simple Mills grain free products are almond based, gluten free, soy free, gum free, non-GMO and Paleo friendly.

Annie’s mission is to cultivate a healthier and happier world by spreading goodness through nourishing foods, honest words and conduct that is considerate and forever kind to the planet.

seafood suppers

go fish!

Get ready to switch up your choice of protein and give seafood a try. Cooking meals with fish and other seafood varieties is a healthy and tasty choice.

Let’s Go Shopping

Buy the highest quality and the freshest varieties you can afford. Basically, select the catch of the day.

Your nose knows: Good quality fish will not smell fishy. Most of the varieties you’ll find come as fillets. Look them over. Be sure there’s no gaping or torn flesh. The flesh and skin (if present) should be lustrous and have a moist sheen.

Observe the store’s methods for displaying seafood.

It’s best if fish fillets are perched above ice or on cold blocks, rather than floating in liquid.

When buying mussels or clams, be sure the shells are firmly closed or that they close immediately when gently knocked upon.

If you’re nervous about buying fresh seafood, frozen is a convenient option. When properly stored and thawed, frozen varieties may be “fresher” than those found in the store’s seafood case.

40 min prep time serves 6

Shrimp Avocado Tostadas

From Natasha’s Kitchen by Natasha Kravchik ($29.99, Clarkson Potter, 2023)

For the Shrimp

1½ lb large shrimp, peeled and deveined

½ tsp ground cumin

½ tsp ground cayenne

½ tsp fine sea salt

¼ tsp finely ground black pepper

1 Tbsp extra-light olive oil

For the Pico de Gallo and Guacamole

4 Roma tomatoes, cored and diced

½ English cucumber, diced

½ medium red onion, finely chopped

4 Tbsp freshly squeezed lime juice (from about 2 limes), divided

2 Tbsp extra-virgin olive oil

¼ c chopped fresh cilantro leaves, plus more for garnish

2 large avocados

¼ tsp fine sea salt, plus more to taste

For Assembly

12 corn tostadas

½ head iceberg

lettuce, shredded (about 3 c)

Your favorite hot sauce

Lime wedges

1. Cook the shrimp: In a medium bowl, combine shrimp with cumin, cayenne, salt, and pepper. Toss to combine.

2. In a large skillet over medium–high heat, heat extra-light olive oil. Working in batches if necessary, so as to not crowd the pan, add shrimp in a single layer. Cook for 1 minute per side, or until just cooked through and opaque white. Transfer shrimp to a cutting board and coarsely chop. Set aside to cool.

3. Make pico de gallo: In a large bowl, combine tomato, cucumber, onion, and cooked shrimp. Drizzle mixture with 2 tablespoons of the lime juice, the extra-virgin olive oil, and cilantro. Gently toss to combine and set aside.

4. Make the guacamole: Halve avocados and use a spoon to scoop flesh into a small bowl. Add remaining 2 tablespoons of lime juice and the salt. Use a fork to coarsely mash mixture. Season with more salt, if needed.

5. Assemble the tostadas: Spread guacamole over each tostada. Add some of the shredded lettuce and then the shrimp mixture. Garnish with more cilantro. Serve with hot sauce and lime wedges for squeezing over tostadas.

Per serving: 398 Calories, 28 g Protein, 183 mg Cholesterol, 34 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 9 g Fiber, 19 g Total fat (3 g sat), 405 mg Sodium, ★★★★★ Phosphorus, ★★★ Vitamin K, ★★ Vitamin B6, C, Folate, Magnesium, Potassium, Zinc, ★ Vitamin A, B1 (thiamine), B2 (riboflavin), B3 (niacin), E, Calcium, Iron

continued from page 27

Seafood Storage

When you bring fresh fish fillets home, place them in the coldest part of the fridge away from the door. Or store them with ice. Be sure the fish doesn’t directly touch the ice.

Store mussels and clams in the refrigerator, placed in a dish or bowl covered with moist paper towels or a clean, damp dish towel. Periodically drain any liquid away from the seafood. They will last for about a day or two when stored in this manner.

In the Kitchen

If you haven’t had much experience cooking seafood, it’s easy to be intimidated. The more you experiment with this healthy food, the more comfortable you’ll be when preparing it.

One of the most important considerations is timing. Seafood can quickly become overcooked, so keeping a close eye on it is the key to ensuring a properly cooked dish. ●

Here are some popular seafood preparation methods.

Baking

Recommended for whole sea bass, mackerel, trout, and plaice.

1. Preheat oven to 400˚.

2. With a sharp knife, make 4 scores in the fish’s skin. Remove fins with scissors.

3. Rub oil all over the fish. Season inside and outside the fish with salt. Place fish on a baking tray.

4. Bake for 20 to 25 minutes, or until the skin is crispy and the flesh feels firm to the touch. Take care not to overcook the fish, or it will be dry.

5. Serve with a drizzle of oil and lemon wedges.

Pan-Frying

Recommended for pieces of cod, salmon, haddock, or hake.

1. Season with salt and drizzle with a little oil.

2. Heat a nonstick frying pan over medium heat. Place a piece of fish skin-side down and fry for 2 to 3 minutes, or until fillets are opaque at their edges.

3. Gently turn fillet over and fry for an additional 2 to 3 minutes, or until firm to the touch.

4. Serve with lemon wedges.

En Papillote (cooking with parchment paper)

Recommended for salmon, sea bass, hake, gray mullet, red mullet sea bream, and red snapper.

1. Preheat oven to 400˚.

2. Cut out 1 large piece of parchment paper about 15x16 inches. Fold paper in half to crease it. Open it and lay it flat down.

3. Season fish with salt and drizzle with oil. Place fish on one side of the crease. Add slices of red chili pepper or lemon on top of the fish.

4. Fold parchment, making small overlapping pleats to seal the open sides and create a half-moon-shaped packet.

5. Place on a rimmed baking sheet. Bake about 10 minutes.

Steaming

Recommended for delicate fish fillets, as well as red snapper, sea bream, sole, and red mullet.

1. Season 2 medium-size fillets with crushed fennel seeds or cayenne pepper. Brush with melted butter.

2. Place fish into a steamer. Steam over low heat for 3 to 4 minutes, or until cooked through.

3. Serve with a squeeze of lemon.

SELECTED SOURCES The Joy of Seafood by Barton Seaver ($35, Sterling Epicure, 2019) • My Cooking Class: Seafood Basics by Abi Fawcett ($24.95, Firefly Books, 2012)

healthy halloween!

Treats beyond sweets

Safe for everyone, these nonsugary items last longer than candy and snack foods, and they’re way more fun.

• Glow sticks

• Stickers

• Pencil erasers

• Key chains

• Balls

• Fake mustaches

• Pirate eye patches

• Bookmarks

• Mini notepads

• Plastic spider rings

Everyone loves Halloween parties, but what about all that junk food? Here are some fun and healthy snack ideas sure to get your guests in a spooky mood.

Smaller is better: Keep consumption under control by offering “fun-size” candies, small cookies, mini muffins, and bitesized brownies.

Get creative with color: Because of their bright and festive orange color, carrots, oranges, and orange bell peppers are perfect for the holiday when arranged on a platter. Other healthy choices to add to the spread include apple

chips, granola, popcorn, and toasted pumpkin seeds.

Mummy pizzas: Spread pizza sauce over split whole-grain, toasted English muffins. Lay strips of string cheese over to make a mummy face. Decorate with sliced black olive eyes. Bake until cheese melts.

Spooky deviled eggs: Make your favorite recipe for deviled eggs. Place green sliced olives with pimentos in the yolk area to create an eyeball. Add thin slices of red pepper strips around the eye to give it a bloodshot look.

Jack-o’-lantern peppers: Slice off the tops of raw bell peppers.

Carve eyes, noses, and mouths into peppers to create faces. Stuff with sliced vegetables and your favorite dip.

Orange pumpkin treats: Peel skin from oranges but keep the fruit intact and whole. Push a small piece of celery or other green vegetable into the top of each orange to create stems. Arrange festively on a platter. ●

SELECTED SOURCES “How to have a healthy Halloween,” American Heart Association, www. heart.org • “Tips for a healthy Halloween,” American Academy of Dietetics and Nutrition, www.EatRight.org, 10/17/22

Halloween I Spy

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