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Fresh Apple Cider Brined Turkey Breast

KEEP IT

local! living nourish

Thanksgiving recipes How to de-stress

ADD A BOOST

Amp up the nutrition with superfoods

C OM P L I M E N TA R Y

NOVEMBER 2017

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10/5/17 5:39 PM

[ nutrition plus ] herb

Did You Know?

Echinacea takes its name from the Greek word for hedgehog, which makes sense given the prickly appearance of its flowers.

echinacea

Echinacea is a popular North American herb with a long history of medicinal uses dating back to Native Americans in precolonial times.

Some studies have indicated that echinacea may help prevent the common cold, while others have found that taking it regularly as a preventive measure does not work. More evidence backs the use of echinacea as an immunityboosting treatment to reduce the severity and duration of colds.

Echinacea is available in extract, tincture, tablet, tea, and capsule form. It is often combined with other immune-boosting herbs as well as vitamins and minerals. As with all over-thecounter supplements, be sure to buy a reputable brand to ensure that the ingredients and dosage match what’s on the label.

Check with your doctor before taking echinacea if you have an autoimmune disease, progressive illness, or are taking medication. Check with a healthcare practitioner for children’s dosages as well. ●

SELECTED SOURCES “Echinacea,” Michigan Medicine - University of Michigan, www.UofMHealth.org • “Echinacea,” Penn State Hershey Medical Center, http://PennStateHershey.adam.com, 2/2/16 • “Echinacea purpurea: A Proprietary Extract of Echinacea purpurea Is Shown to Be Safe and Effective in the Prevention of the Common Cold” by S.M. Ross, Holistic Nursing Practice, 1-2/16 • “Echinacea Reduces the Risk of Recurrent Respiratory Tract Infections and Complications: A Meta-analysis of Randomized Controlled Trials” by A. Schapowal et al., Adv Ther, 3/15 • “Providing Evidence for Use of Echinacea Supplements in Hajj Pilgrims for Management of Respiratory Tract Infections” by M.A Daneshmehr and A. Tafazoli, Complement Ther Clin Pract, 5/16

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[ contents ]

november 6 in the news Cutting sugar leads to health benefits • Veg diet doubly effective for weight loss • Yoga increases energy and brain functions • More

7

10 let’s get cooking Master the art of roasting, and try a sweet potato recipe!

14 make winter a blast for kids Ideas for snow days and holiday breaks.

18 fall flavors Feast on these healthy and delicious harvest side dishes.

22 in balance

19 featured recipe PUMPKIN HARVEST BREAD

Explore natural ways—like aromatherapy—to boost your mood.

22

26 quick tips Try enzymes to improve digestion.

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

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CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com CONTRIBUTING EDITORS

ADD A BOOST

Lisa Fabian, Rich Wallace EDITORIAL ASSISTANT

Kelli Ann Wilson ART DIRECTOR

Michelle Knapp GRAPHIC DESIGNER

Add a Thanksgiving Boost!

Ronna Rajaniemi CUSTOM GRAPHICS MANAGER

Donna Sweeney

BY BEA JAMES, DIRECTOR OF NOURISH

What happens if you don’t get all the nutrients you need from your diet alone?

Thanksgiving, and the holiday season in general, can be a challenging time to eat the recommended daily servings of fruit, vegetables and other key foods to get all the essential nutrients.

Plus, even if you’re eating a healthy, balanced diet, your lifestyle habits that come about during the holidays — things like excessive drinking, all the parties with treats and rich food, late nights and lack of sleep, the hustle and bustle stress created from planning, or even attending large gatherings ­— can affect your body’s ability to absorb nutrients.

That’s where supplements might help support you. Supplements offer concentrated varieties of vitamins, minerals, herbs, probiotics or essential fatty acids to help balance your diet and improve your overall health. Of course, adding supplements to your diet is no substitute for real foods or a balanced, healthy diet overall, but it can provide added support when your body needs it. In addition to vitamins and supplements, Nourish boosts can include herbs, pro-biotics and superfoods. Superfoods are nutrient dense power house foods that offer more than the average boost of nutrition in a single serving. They are found in almost all vegetables and fruits, especially seasonal berries like cranberries and pomegranates. Check out the Cranberry recipes on page 17. The Cranberry Spritzer recipe not only contains cranberries, but also cinnamon — a known ­ anti-inflammatory super food.

Not sure where to start? First, it’s a good idea to consult with your doctor to determine if you are in need of more nutrients than your diet provides. Next, just remember it’s all about moderation. The holidays are a time for celebration, and a little letting go. Just use moderation and remember to get back on track with Nourishing food choices. Our FoodE Experts are familiar with boosting products and are happy to help guide and support you during the holiday season.

THE FIVE ELEMENTS OF NOURISH

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, 978-255-2062 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); ©2017 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.

For more health and wellness resources visit

A NOTE ON RECIPES

Choose Real Food

Eat The Rainbow

Expand Your Palate

Add A Boost

Create Harmony

Visit us at www.LundsandByerlys.com/Nourish to learn more.

4

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

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HUGE DEALS Enjoy our Buyers’ Best Deals!

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5

10/5/17 10:35 AM

[ health front ]

NEWS THAT’S GOOD FOR YOU

cutting sugar leads to health benefits

Eliminating simple sugars, especially high fructose corn syrup (HFCS), from your diet can help you steer clear of obesity, fatty liver disease, and Type 2 diabetes, according to a new study. Just two weeks of sugar reduction led to improved health.

The body converts fructose to fat at a much faster rate compared to glucose, according to the researchers. Osteopathic pediatrician Tyree Winters, DO, wrote that “Fructose provides no nutritional value and isn’t metabolized in the brain. Your body converts it to fat, but doesn’t recognize that you’ve eaten so the hunger doesn’t go away.”

HFCS is found in 75 percent of packaged foods and drinks, making young people particularly vulnerable.

“Many young patients tell me they’re always hungry,” said Dr. Winters, “which makes sense because what they’re eating isn’t helping their bodies function.”

veg diet doubly effective for weight loss.

SOURCE “Overweight Children and Adults Get Significantly Healthier and Quickly with Less Sugar,” American Osteopathic Association, 8/7/17

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multis may erase shortfalls

“Frequent use of [multivitamin/ mineral supplements] is effective in increasing micronutrient intakes” and “decreasing prevalence of most nutrient inadequacies” among US adults. Those are the conclusions of a comprehensive new study led by Tufts University nutritionist Jeffrey Blumberg, PhD. The study also determined that multis decrease the risk of deficiencies of vitamins B6, B12, C, and D. Taking a multi about 21 days out of each month “virtually eliminated inadequacies of the nutrients examined,” wrote the researchers, noting calcium, magnesium, and vitamin D as exceptions.

“Adequate intake of micronutrients (vitamins and nutritionallyessential minerals) is required for nearly all metabolic, developmental, and growth processes, and for good health across the lifespan,” wrote the authors. They added that many Americans are deficient in various nutrients, including vitamins A, C, D, E, and choline, and minerals calcium, magnesium, iron (for certain groups), and potassium.

yoga increases energy and brain functions Practicing just 25 minutes of yoga or mindfulness meditation each day leads to better brain performance, according to a new study. Researchers found that focusing on “a limited number of targets like breathing and posing” during a yoga session can lead to “positive carryover effects” after the session. That may mean increased energy and a better ability to control knee-jerk emotional responses, among other benefits.

SOURCE “Yoga and Meditation Improve Brain Function and Energy Levels,” University of Waterloo, 9/6/17

SOURCE “Impact of Frequency of Multi-vitamin/Multi-mineral Supplement Intake on Nutritional Adequacy and Nutrient Deficiencies in US Adults” by J.B. Blumberg et al., Nutrients, 8/9/17

A vegetarian diet was found to be nearly twice as effective for losing weight when compared to a conventional antidiabetic diet.

The study included 74 people with Type 2 diabetes.

Participants on the vegetarian diet ate vegetables, grains, legumes, fruit, and nuts. Animal products were limited to a daily serving of low-fat yogurt. Those on the conventional diet followed the recommendations of the European Association for the Study of Diabetes.

In addition to losing about twice as much weight (13 pounds compared to 7) those in the vegetarian group saw greater reductions in subfascial fat and intramuscular fat. Increased subfascial fat has been linked to insulin resistance in people with Type 2 diabetes.

SOURCE “Vegetarian Diets Almost Twice as Effective in Reducing Body Weight, Study Finds,” Taylor & Francis Group, 6/12/17

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Teatulia Organic Teas Teatulia’s business is selling organic tea, but their passion is changing the world. They are truly invested in the community that surrounds their tea gardens — from better working conditions and pay to a unique cattlelending program and education and health programs for workers and their families. Every time you choose Teatulia, you are making a difference.

And the award-winning taste is a good thing too!

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River Hills Harvest ElderBerry Juice and ElderBerry Jelly River Hills Harvest ElderBerry Juice provides antioxidant power with the flexible fun of a minimally processed sweet neutral juice that’s 100% Midwest grown. Add 1 tbsp. per glass, or 2 oz. per quart to your favorite beverage.

$18.99 Save $1.50 11 oz.

River Hills ElderBerry Jelly is 40% elderberry juice with pure cane sugar and a hint of lemon. More berry than sweet, our less-processed elderberry jelly also delivers measurable nutrition. Try it on your favorite cheese!

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NOVEMBER 2017

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10/6/17 9:45 AM

[ let’s get cooking ]

BY EVA MILOTTE

it’s time for a roast veggies, you’ve met your match!

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Yielding a rich flavor and beautiful browned exterior, roasting is a simple and effective technique. A dry-heat method, roasting forms a crust on the outside of food while cooking through to the interior to achieve tenderness.

The only kitchen equipment needed is a roasting pan. Look for a metal version that’s rectangular, measuring 9x13 inches. Make sure the depth of the pan is at least 2 inches so it can hold about 12 cups of food or liquid.

Roasting Vegetables When it comes to veggies, anything from traditional favorites, such as potatoes, broccoli, and Brussels sprouts to new surprises like zucchini, tomatoes, and cabbage can be roasted.

Cut vegetables into bite-sized pieces and then toss with a high-quality oil. Coat with a slick coating of oil; generally a tablespoon or two for the whole pan will do. You want enough oil so the pieces are glossy, but not so much that there’s a puddle of oil beneath them on the pan.

Toss with seasonings (salt, pepper, and/or your favorite dried herbs and spices). Larger vegetables like potatoes and sweet potatoes can be left whole and do not need to be cut before roasting. Pierce them with a fork a few times before placing in the oven.

Spread vegetable pieces evenly in the pan with space between them.

Do not crowd. Don’t cover the pan with a lid. Otherwise items will end up steaming, and there will be no desired crispness or browning. In order for items to properly roast, the hot oven air must be able to freely move about so any moisture in the food can evaporate.

When roasting vegetables, a temperature of 425° is ideal, although you will see recipes that call for other numbers. Keep vegetables in the oven until they are tender when pierced with a fork and the edges have charred. For the best flavor, it’s important to wait until this desired browning takes place.

Pair vegetables with similar structures together in the same pan: sweet potatoes and potatoes; tomatoes and zucchini; broccoli and cauliflower. Here are some approximate roasting times. Time in the oven will vary depending on the size of the pieces.

• Beets, carrots, potatoes, onions: 30 to 45 minutes • Butternut and acorn squashes: 20 to 60 minutes • Brussels sprouts, broccoli, cauliflower: 15 to 25 minutes • Tomatoes: 15 to 20 minutes • Summer squash, zucchini, asparagus, green beans: 10 to 20 minutes

SELECTED SOURCES “Baking or Roasting—You Decide” by G. Stephen Jones, www.ReluctantGourmet.com, 10/23/09 • How To Cook Everything by Mark Bittman ($35, Wiley, 2008) • “How To Roast Any Vegetable” by Emma Christensen, www.TheKitchn.com, 9/24/17

Oven-Roasted Sweet Potatoes From Sweet Potatoes by Mary-Frances Heck ($16.99, Clarkson Potter, 2017)

2 lb orange-fleshed sweet potatoes, scrubbed Unsalted butter, for serving (optional) Kosher or flaky sea salt, for serving (optional)

1. Line a rimmed baking sheet with aluminum foil or parchment paper. Use a fork to prick sweet potatoes in several places. Arrange sweet potatoes in a single layer on baking sheet. Place baking sheet on middle rack of oven and heat oven to 350°.

2. Bake sweet potatoes until their juices bubble like lava from the ends and pricked skin, and the skin has softened, dried out, and collapsed onto the flesh. This should take approximately an hour, give or take, depending on the weight and width of your sweet potatoes. It may take up to 2 hours for very large ones weighing more than 1 pound.

3. Remove sweet potatoes from oven and let them rest until their juices no longer flow, about 5 minutes. Serve hot with butter and salt, if desired.

Tips: When roasting at high altitude, root vegetables can take up to twice as long to become tender, so plan accordingly. When roasting whole sweet potatoes, always line the baking sheet or dish with foil or parchment, as the caramelized sweet potato juices are difficult to clean off the pan.

Kitchen Note: Roasting sweet

75 min

potatoes may seem like a no-brainer, but, as George Washington Carver prep time wisely wrote: “A sweet potato cooked serves quickly is not well cooked. Time is an essential element. Twenty minutes may serve to bake a sweet potato so that a hungry man can eat it, but if the flavor is an object, it should be kept in the oven for an hour.”

4

Starting the sweet potatoes in a cool oven, whenever possible, warms the flesh slowly and evenly without turning the skin into inedible jerky. The sweet potatoes may become tender before they are fully delicious; look for caramelized juice bubbling from the ends of the sweet potatoes and collapsed skin.

Per serving: 195 Calories, 4 g Protein, 46 g Carbohydrates, 7 g Fiber, 125 mg Sodium, ★★★★★ Vitamin A, ★★ Vitamin B6, Potassium, ★ Vitamin B1 (thiamine), Magnesium, Phosphorus

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1907 New Zealand

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Amy’s Burritos, Pocket Sandwiches and Wraps Amy’s brings you the ultimate in delicious, fresh-tasting convenience food made with organic ingredients. Amy’s vegetarian meals taste so good because they’re made from the kind of real, quality ingredients you would use in your own kitchen.

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Bellucci Extra Virgin Olive Oil A drizzle, a pour, or a dip of Bellucci 100% Italian Extra Virgin Olive Oil and you’re off on a fresh, flavorful adventure in the Italian sun.

The cultivation practices on their small family farms are shepherding the spirit of the Italian countryside into the future intact. With the Bellucci App, you can locate the origin of your bottle in rural Italy and follow a step-by-step tasting guide. It’s an opportunity to savor the regional and seasonal qualities that come from staying true to their Italian roots.

100% Italian Extra Virgin Olive Oil

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$9.99

NOVEMBER 2017

13

10/5/17 10:38 AM

BY DAVE CLARKE

3

11 Ways to Make Winter a Blast for the Kids

PLAY

Checkers or Chess: Kill two birds with one stone: Teach your children critical thinking skills while time passes playfully.

PAINT

snow days, holidays, breaks—winter’s got it all.

All you have to do is figure out how to keep your kiddies from connecting with that cat wearing a wobbly, red-and-white-striped hat offering to end their boredom!

Fear not: Brave parents, such as yourselves—pioneers, really—have tackled this chilling situation before. And being brave and good parents, they shared.

Indoors or out, good weather or bad, here are 11 things you can do to keep your brood busy and away from the video screens until the spring thaw.

1

CREATE

an Indoor Obstacle Course: If your kids have a little extra energy they need to burn off (Ha! Imagine that!), build them an age-appropriate obstacle course.

Have them crawl under a row of chairs, walk across a balance board (laid on the floor), do a ring toss, somersault across a room, jump in and out of hula hoops, or run while balancing bean bags on their heads.

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Self-Portraits:

2 11

Trace your children’s bodies onto large pieces of paper.

Have them use nontoxic water-based paints to create their masterpieces!

Go on a

BINGO HIKE:

Make bingo cards with some of the things you’ll likely find in your neighborhood—acorns, leaves, birds, pine cones, etc.—and then hike the neighborhood in search of your targets until someone has Bingo!

2017

10/6/17 11:52 AM

w

Create a

4

A piece of paper, a marker, and your memory are all you need to teach your children about their family heritage.

MAKE Ice Candles

This activity does double-duty: It takes up an afternoon and shines all night long.

BAKE Cookies:

5

Fill a small bucket with water. Place a tin can in the water and fill it with enough small stones to weigh it down but not sink it. Freeze it outside or in your freezer. When it’s frozen, remove the ice from the bucket (use warm water around the edges to loosen, if necessary), and then remove the can. Place a candle inside your well and light to delight!

Polar

6

FAMILY TREE:

10

7 Go Ice

SKATING:

If there’s anything winters are made for, it’s a rink full of ice for sliding around. Indoors or out, skating enhances balance, endurance, flexibility, and strength in young bodies.

Wintertime Tug of War:

DODGEBALL:

If you thought this was slip-sliding fun in the summer, try it on snow. May the best team win!

Think you’ve played dodgeball? Not like this you haven’t. Big red ball. Lots of white snow. Play on!

Now go forth and conquer winter, Mom and Dad.

This activity is as much fun as it is yummy. Sprinkle in a few nuggets about how baking works and disguise this educational experience as dessert.

9

Frosty Flag

8

FOOTBALL:

For a variation on an old favorite, pull out the pigskin and try this game the way a snowman might.

SELECTED SOURCES “50 Essential Winter Activities” by Jessica Spera, www.TodaysParent.com, 1/3/17 • “Winter Break,” www.FamilyEducation.com

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ADD A BOOST Cranberries:

The superfood power house!

Cranberries, small red fruits native to North America, seem to pop up everywhere during the holiday season. Used by Native Americans for everything from medicine to natural dyes, cranberries were plentiful in Massachusetts when the pilgrims arrived, and may have been served at the first Thanksgiving.

Frequently passed over as merely a garnish for the main event, the underestimated cranberry has a lot to offer:

Nutrition Facts Serving Size 1 cup, raw, whole

Amount Per Serving

46

Calories Protein

0.39 g

Fat

0.13 g

Carbohydrates

12.2 g

NUTRIENTS: Vitamin C, fiber

• Research suggests that cranberries may help guard against Alzheimer’s disease, slow the growth of cancer cells, boost HDL “good” cholesterol levels, and also have anti-inflammatory properties.

• High in vitamin C, flavonoids, and fiber, cranberries are also loaded with phytochemicals, some of which appear to keep the urinary tract free of infection by preventing bacteria from setting up shop. Many of these same phytochemicals may also protect against cancer and cardiovascular disease.

• Easy to store, fresh cranberries are usually sold by the bag and can be frozen with no additional preparation. The frozen berries can be used in cooking without thawing.

• Beware of processed cranberry products: Heavily sweetened cranberry juice contains more than 200 calories per half cup. Dried cranberries also tend to have added sugar.

• Look for unsweetened cranberry juice concentrate, which can be added to sauces, glazes, and smoothies for a tart boost. Fresh cranberries make great additions to casseroles, stews, and pilafs.

SELECTED SOURCES “Cranberries, Raw,” National Nutrient Database for Standard Reference, http://ndb.nal.usda.gov • “Cranberry,” National Center for Complementary and Integrative Health, http://nccih.nih.gov, 4/12 • “Cranberry,” University of Maryland Medical Center, www.umm.edu, 6/22/15 • Super Foods Every Day by Sue Quinn ($14.99, Penguin Random House, 2015) • Wellness Foods A to Z by Sheldon Margen, MD, and the Editors of the UC Berkeley Wellness Letter ($39.95, Rebus, 2002)

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For more information visit: www.lundsandbyerlys.com/nourish

10/5/17 10:43 AM

Cranberry Cinnamon Superfood Spritzer

10 min prep time

+ 3 days

refrigeration time

A refreshing spritzer that will satisfy all ages. Delicious! Cranberries are a superfood, rich in vitamin C, and manganese. Cinnamon is a superfood that contains antioxidants known to support immune health and inflammation.

serves 8

INGREDIENTS: 1 32 oz bottle Knudsen Just Cranberry Juice 1 jar L&B Cinnamon Sticks 1K - 3 Tbsp Agave or Coconut Nectar 2 25.3 oz bottles San Pellegrino Sparkling Water TO PREPARE: Place 8 cinnamon sticks in jar of Knudsen Just Cranberry Juice.

Cover with lid, shake, then place in refrigerator for 3 days.

Just Juices

$7.99

Shake cinnamon rich Just Cranberry Juice and pour K cup into large glass. Add about K to 1 teaspoon of agave or coconut nectar to each glass (depending on how sweet you like it). Stir to combine sweetener with cranberry juice. Add O cup of sparkling water, then fill with ice.

Garnish with cinnamon sticks that were in juice. Stir and drink.

Granola Superfood Bites

amount

24 bites

Quick on-the-go superfood bites are a good source of fiber, gluten free, raw and delicious. Very easy to make and take. One or two will do ya!

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INGREDIENTS:

TO PREPARE:

Liquid Base N cup Lunds & Byerlys Maple Syrup N cup Lunds & Byerlys Honey 1 cup creamy all-natural peanut butter 3 Tbsp virgin coconut oil

In a small sauce pan, combine all ingredients in the liquid base over low heat. Warm this mixture until the coconut oil has just melted and whisk until emulsified and creamy. Set aside to cool slightly.

Dry Base 1K cups gluten-free oats M cup Lunds & Byerlys Sliced Almonds, Raw L cup Lunds & Byerlys Sunflower Seeds, Roasted & Salted N cup ground flax meal 2 Tbsp chia seeds K cup dried cranberries (Craisins) K cup unsweetened coconut, shredded or flakes K tsp sea salt parchment paper

In large bowl combine dry base ingredients and mix well. Pour liquid base into dry base and stir with a spatula until well combined.

Spread out on parchment-lined cookie sheet and form a 12” x 6” log. Wrap log in the parchment and press to make sure shape holds together nicely. Refrigerate for at least 4 hours.

Cut into 1K” x 2” squares by dividing the log into 8 cuts across the length and 3 cuts across the width. Store in covered container and keep chilled. Will keep up to 2 weeks, if they last that long!

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BY LISA FABIAN

© BLM PHOTOGRAPHY

fall flavors FOR THE THANKSGIVING TABLE

Thanksgiving is a special holiday for many reasons.

A day for celebrating good food, it gets us together with family and friends and offers us a chance to give thanks.

Let these recipes be the tasty sides that accompany the turkey or whatever the centerpiece of your Thanksgiving table may be.

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© BLM PHOTOGRAPHY

Pumpkin Harvest Bread From Bread Toast Crumbs by Alexandra Stafford with Liza Lowery ($30, Clarkson Potter/Publishers, an imprint of Penguin Random House LLC, 2017)

N c raw pumpkin seeds N c raw sunflower seeds N c raw, unsalted, roughly chopped pecans 1 c canned unsweetened pumpkin N c honey

1 hour prep time

+2 hours rise time

makes 2 loaves

1K c boiling water 4 c unbleached all-purpose flour 2 tsp kosher salt 2N tsp instant yeast 8 or 9 pitted Medjool dates, chopped in N-inch pieces (about O cup) Softened unsalted butter, for greasing

1. In a large skillet over medium heat, toast pumpkin seeds, sunflower seeds, and pecans, stirring, for 5 to 7 minutes, until beginning to turn golden. Transfer to a plate to cool.

2. In a medium bowl, combine pumpkin, honey, and boiling water. Stir until smooth. Set aside until lukewarm, about 20 minutes.

3. In a large bowl, whisk together flour, salt, and instant yeast. Add cooled seeds and pecans as well as chopped dates. Toss to combine. Pour in pumpkin mixture and stir with a spatula to combine ingredients into a sticky dough ball. Cover bowl with a damp tea towel or plastic wrap and set aside in a warm spot to rise for 1K to 2 hours, until dough has doubled in bulk.

4. Set a rack in the middle of the oven and preheat it to 375°. Grease two 1-quart oven-safe bowls with softened butter—be generous. Using two forks, deflate dough by releasing it from sides of bowl and pulling it toward center. Rotate bowl quarter turns as you deflate, turning mass into a rough ball.

5. Using your two forks and working from center out, separate dough into two equal pieces. Use forks to lift each half of dough into a prepared bowl. If dough is too wet to transfer with forks, lightly grease your hands with butter or oil, and then transfer each half to a bowl. Do not cover bowls. Let dough rise on the countertop near the oven (or another warm, draft-free spot) for 20 to 25 minutes, until dough begins to crown rims of bowls.

6. Transfer bowls to oven and bake for 35 to 40 minutes, until golden all around. Remove bowls from oven and turn loaves out onto cooling racks. If loaves look pale, return them to their bowls and bake for 5 minutes longer. Let loaves cool for 20 minutes before cutting them.

Per serving (serves 12): 274 Calories, 7 g Protein, 53 g Carbohydrates, 3 g Fiber, 5 g Total fat (1 g sat), 198 mg Sodium, ★★★ Vitamin B1 (thiamine), ★ Vitamin B2 (riboflavin), B3 (niacin), Iron, Magnesium, Phosphorus

Butternut Squash Tart From Good Housekeeping Sheet Pan Cooking by Good Housekeeping ($16.95, Hearst Books, 2017)

1 small butternut squash sliced thin 8 sheets phyllo dough Olive oil cooking spray or liquid olive oil 1 c pure puréed pumpkin K c grated Parmesan cheese

Salt and freshly ground black pepper 2 Tbsp butter N c torn sage leaves N c walnuts, chopped

35 min prep time

4 c frisée 2 Tbsp lemon juice

serves 4

1. Preheat oven to 450°.

2. Put butternut squash and 2 tablespoons water in a bowl; cover.

Microwave on high 5 minutes, or until tender; drain.

3. Meanwhile, stack the 8 sheets of phyllo dough on a parchment-lined cookie sheet, spraying olive oil cooking spray between each layer. (If you do not have olive oil spray, brush liquid olive oil between layers using a pastry brush.)

4. Mix pumpkin, Parmesan, and N teaspoon each salt and pepper; spread on phyllo, leaving a 2-inch border. Top with squash, melted butter, torn sage leaves, and walnuts. Fold edges in. Bake 15 to 20 minutes, or until golden.

5. Serve with frisée tossed with lemon juice and N teaspoon salt.

Kitchen Note: This tart is simple to create, looks beautiful, and utilizes seasonal produce.

Per serving: 325 Calories, 10 g Protein, 36 g Carbohydrates, 6 g Fiber, 17 g Total fat (6 g sat), 695 mg Sodium, ★★★★★ Vitamin A, C, K, ★★★★ Calcium, ★★★ Phosphorus, ★★ Vitamin B1 (thiamine), B6, Iron, Magnesium, Potassium, ★ Vitamin B2 (riboflavin), B3 (niacin), E

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Green Beans with New Potatoes From Add a Pinch by Robyn Stone ($25, Clarkson Potter/Publishers, an imprint of Penguin Random House LLC, 2017)

1 Tbsp olive oil 1 medium onion, chopped 2 lb fresh or frozen and thawed green beans, trimmed 10 small new potatoes 1 garlic clove, minced 1 c chicken stock, homemade (recipe follows) or store bought 2 tsp apple cider vinegar K tsp kosher salt

1. In a Dutch oven or large saucepan set over medium heat, heat oil.

30 min prep time

serves 2. Add onion and cook, stirring, until tender, about 3 minutes. Add green beans, potatoes, garlic, and chicken stock.

8

3. Cover and cook until potatoes and beans are tender, but not mushy, about 15 minutes.

4. Transfer to a serving dish. Sprinkle with apple cider vinegar and salt, and serve.

Kitchen Note: To make quick work of trimming fresh green beans, line them up on your cutting board and cut a large bunch at once.

Per serving: 111 Calories, 4 g Protein, 21 g Carbohydrates, 5 g Fiber, 2 g Total fat (0 g sat), 166 mg Sodium, ★★★★ Vitamin C, ★★ Vitamin K, ★ Vitamin B1 (thiamine), B3 (niacin), B6, Iron, Magnesium, Phosphorus, Potassium

Chicken Stock From Add a Pinch by Robyn Stone ($25, Clarkson Potter/Publishers, an imprint of Penguin Random House LLC, 2017)

4 hrs

prep time makes about

4K - 5

Simmer a whole chicken, an onion, a garlic clove, 2 celery stalks, quarts 2 carrots, 1 teaspoon kosher salt, 1 teaspoon freshly ground black pepper, 1 bunch of fresh thyme, and about 5 quarts of water for about 4 hours. Strain off stock, discarding vegetables and saving chicken for another use. Transfer stock to freezer-safe containers. Freeze for up to 1 year.

© 2017 HELENE DUJARDIN

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Spinach Salad with Cranberries, Walnuts, Pears, and Goat Cheese From the TasteforLife test kitchen

3 Tbsp orange juice 2 Tbsp apple cider vinegar 1 tsp Dijon mustard K tsp honey 5 Tbsp extra-virgin olive oil 1 c dried cranberries Salt and freshly ground black pepper

20 min prep time serves 8

4 c packed baby spinach leaves 1 c chopped, toasted* walnuts K c crumbled plain goat cheese 2 large ripe pears, sliced thin

1. Make dressing: Whisk orange juice, vinegar, mustard, honey, and oil in a small bowl until well combined. Add dried cranberries. Season to taste with salt and pepper.

2. To serve: Place spinach leaves among 8 salad plates. Drizzle with dressing and cranberries. (You may not need to use all the dressing.)

3. Top each plate with toasted walnuts, crumbled goat cheese, and pear slices. Serve immediately. *To toast walnuts, place them in a preheated 300° oven on a sheet pan for 7 to 8 minutes until they are fragrant and lightly browned.

Kitchen Note: Soaking the cranberries in the salad dressing helps soften and flavor them.

Per serving: 211 Calories, 4 g Protein, 22 g Carbohydrates, 3 g Fiber, 13 g Total fat (3 g sat), 223 mg Sodium, ★★★★★ Vitamin K, ★ Vitamin A, C, E

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[ in balance ]

BY JESSICA RICARD

mood boosters

feeling down or stressed? These natural remedies can help.

When it comes to mood, many factors come into play, such as how much sleep you had the night before or what you ate during the day. Oh, and have you been exercising? Drinking enough water?

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The holiday season is sure to bring fun and excitement, but the festivities can also leave us feeling stressed and anxious. And as we enter the colder months, the weather can affect our mood. Fortunately, there are many remedies and resources available to help us feel uplifted and relaxed.

Omega 3s to the rescue Although omega-3 fatty acids are well known for preventing chronic conditions such as heart disease and stroke, research now suggests they also may help reduce symptoms of different mood disorders, specifically major depressive disorder (MDD) and bipolar disorder.

In a study of 30 patients with bipolar disorder, those who took 10 grams of fish oil daily over a four-month period experienced a heightened improvement in their symptoms.

Additionally, for those who suffer from MDD, a meta-analysis of randomized placebo-controlled trials found benefits from taking omega-3 supplements, especially those with higher dosages of eicosapentaenoic acid (EPA), a type of omega-3 fat that comes from fish.

Researchers at the University of Melbourne found that taking other nutritional supplements—like S-adenosylmethionine (SAMe) and vitamin D—with omega-3s boosts the effects of antidepressants. Combining the two caused no safety concerns.

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Mood-altering magnesium

In patients with depression, there appears to be a strong link to serum magnesium levels. Magnesium regulates inflammation, and it’s also known to modulate brain biochemistry, which is evident in pathways linked to depression.

In a 2016 study, those who suffered from strokes and had low serum magnesium levels were at an increased risk of post-stroke depression. A 2017 study showed daily supplementation of 500 milligrams (mg) of magnesium oxide for at least eight weeks resulted in significant improvements in those with depression.

Another study whose subjects took 248 mg of elemental magnesium daily for six weeks showed that those with mild-to-moderate depression and generalized anxiety disorder had significantly improved symptoms, regardless of age, gender, or severity of symptoms. Relief was felt for some after just two weeks of supplementation.

Coping with SAD As winter approaches and the amount of sunlight each day diminishes, many people, especially women, begin to feel the effects of seasonal affective disorder (SAD). A form of mild to moderate depression, SAD typically makes itself known in October and doesn’t let up until early April. SAD significantly affects mood; those who suffer from it often crave sweets and carbs, feel anxious, irritable, sad, and socially withdrawn, and have trouble concentrating. People with SAD typically lack energy and enthusiasm, as well as libido, and crave constant sleep.

During the winter months, serotonin—a neurotransmitter responsible for happiness and mood—decreases by about 5 percent in those with SAD, which can cause symptoms of depression. The less sunlight there is, the less serotonin is produced in the brain, leading to even more depressive symptoms.

However, St. John’s wort is proven to be a useful herb for relieving mild to moderate depression. Without producing the side effects of general antidepressants, St. John’s wort produces significant improvements.

Check with your healthcare practitioner before adding any herbs to your regimen.

Calming aromatherapy While omega 3, magnesium, and St. John’s wort supplements can be taken orally to reduce symptoms of mood disorders, aromatherapy improves mood through stimulating the olfactory system, activating the sense of smell, and encouraging calmness and relaxation. Consider the following aromatherapies: SUGGESTED AROMATHERAPY

PROPERTIES

Nervous

Bergamot

Uplifting and cheerful; use when you’re stressed and need a boost of confidence.

Unfocused

Eucalyptus

Increases alertness and helps open up the sinuses.

Angry

Mandarin

Relieves stress and tension; promotes a restful night’s sleep.

Depressed

Spearmint

A stimulant; avoid using before bedtime.

Stressed

Chamomile

Look for it in your bath products, for it is relaxing and healing to the skin.

Tired

Peppermint

Refreshing and increases alertness; may help banish a negative mood.

Sad

Rose

Known to lift spirits and boost creativity; rose has inspired many poets. ●

IF YOU FEEL…

SELECTED SOURCES “Association Between Serum Magnesium Levels and Depression in Stroke Patients” by Y. Gu et al., Aging Dis, 12/1/16 • “Effect of Magnesium Supplementation on Depression Status in Depressed Patients with Magnesium Deficiency . . .” by A. Rajizadeh et al., Nutrition, 3/17 • “The Impact of Essential Fatty Acids, B Vitamins, Vitamin C, Magnesium, and Zinc Supplementation on Stress Levels in Women: A Systematic Review” by D. McCabe et al., JBI Database System Rev Implement Rep, 2/17 • “Magnesium and Depression” by A. Serefoko et al., Magnes Res, 3/16 • “Meta-analysis and Meta-regression of Omega-3 Polyunsaturated Fatty Acid Supplementation for Major Depressive Disorder” by R.J. Mocking et al., Transl Psychiatry, 3/16 • “Nutrient Supplements Can Give Antidepressants a Boost,” University of Melbourne, 4/26/16 • “Omega-3 Fatty Acids for Major Depressive Disorder in Adults: An Abridged Cochrane Review” by K.M. Appleton et al., BMJ Open, 3/16 • “Peppermint Oil in the Acute Treatment of Tension-Type Headache” by H. Gobel et al., Schmerz, 6/16 • “Re: Lavender Aromatherapy Helps Reduce Postsurgical Pain” by Shari Henson, HerbClip, http://cms.HerbalGram.org, 5/31/16 • “Role of Magnesium Supplementation in the Treatment of Depression: A Randomized Clinical Trial” by E.K. Tarleton et al., PLoS One, 6/27/17 • “Seasonal Depression ‘Caused by Increased Levels of Serotonin Transporter Protein’” by Honor Whiteman, Medical News Today, 10/25/14

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Fresh Cider Brined Turkey Breast Keeping it local in the search for your perfect turkey

BY MICHAEL SELBY, LUNDS & BYERLYS EXECUTIVE CHEF

Finding the perfect turkey for your holiday table is an important job — one that Lunds & Byerlys takes seriously. Our search to provide you with a wonderful turkey option brought us to Ferndale Farms in Cannon Falls, Minnesota, to get an up close look at how this local farm runs and how the turkeys are raised.

The passion and authenticity that goes into raising their turkeys is incredible. It was just what we were looking for to create our Apple Cider Brined Turkey Breast.

Ferndale Farms is immaculate, and the stress-free birds enjoy a free range environment where they are also rotated to fresh grass weekly. What a gift to know where your food comes from and that is has been raised responsibly.

Just down the road from our private flock of turkeys, we found the next ingredient for our Local Apple Cider Brined Turkey Breast in Northfield, Minnesota. At the Fireside Apple Orchard, owner Todd Harvey and his team take great pride in the quality of apples and cider they produce. Their crisp apples are a hand-picked blend of Minnesota apples including Haralson and Zestar that are fresh-pressed into a chemical-free cider using a Flash pasteurization. By using heat instead of chemical preservatives, this process keeps the flavor of the apples intact.

After sourcing the turkey and cider, it was time to add our culinary expertise to the mix. We combined the turkey and

Fresh All-Natural Turkeys

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the cider with a light coating of sea salt and herbs to create our French-cut Apple Cider Brined Turkey Breast. This cutting technique removes all bones from inside the bird, but the drumette is attached on the outside. Your knife will slice right through it just like a loaf of bread. French cut turkey breasts will yield full flavor with all the functional benefits of a true boneless turkey breast.

The brine we created is equally important to your turkey. Brine is a type of marinade that usually contains salt and sugar, and makes the white meat beautifully tender. Our particular brine is very mild and will stay on the bird until you rinse it off at home. If you want a richer flavor, bake as is without rinsing off the brine.

We have a limited supply of this turkey and would strongly encourage you to pre-order your turkey by visiting or calling your nearest Lunds & Byerlys.

This holiday season, we welcome you to support Minnesota family farming by enjoying our succulent Apple Cider Brined Turkey Breast. Cheers!

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[ quick tips ]

BY LISA PETTY

better digestion improve gut health with these tips

You’ve heard it your entire life: You are what you eat. Well, it’s true as far as it goes. You certainly want to build your body from good quality raw materials, but eating healthy food is only part of the equation.

The way things work

You also want to be sure that you are able to digest and absorb the nutrients from your foods.

And, while people who have been diagnosed with inflammatory bowel disease or pancreatitis are well aware of the impact digestive disturbances can have, it’s also possible for issues to sneak up so slowly that you hardly notice them.

When you need extra help

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Very simply, digestion takes place through mechanical and chemical means. Mechanical digestion involves chewing and the stomach churning and squeezing each bite into smaller and smaller bits.

Similarly, chemical digestion starts in your mouth and takes place throughout your digestive tract.

Chemical digestion incorporates acids as well as enzymes.

Digestive enzyme deficiency can occur in people who have been diagnosed with diseases such as cystic fibrosis and chronic pancreatitis, but age, gender, and diet all affect the manufacture of pancreatic enzymes. Enzyme production naturally decreases in the elderly. As a result, researchers have studied the impact of supplemental enzymes on digestive power. Papain (from papaya) and bromelain (from pineapple) are protein-digesting enzymes. (In fact, they are often used for tenderizing meat.)

Look for these enzymes in enteric or delayedrelease capsules that will survive the acidic environment of the stomach. Consider taking supplemental digestive enzymes before meals, especially when eating red meat, if you are experiencing poor digestion.

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10/10/17 2:06 PM

Symptoms of poor digestion: • Belching, gas, stomach pain, or bloating after eating • Heartburn or acid reflux • Bad breath • Sleepy after meals • Acne, eczema, or psoriasis • Diarrhea shortly after meals

Tips to boost digestion: ➤ Drink a glass of water about 30 minutes before you eat.

Avoid beverages during meals, other than small sips if necessary. ➤ Eat raw fruit and vegetables. If you have a disease like Crohn’s, consult with a registered dietitian nutritionist. ➤ Chew your food well until your swallow reflex kicks in for better digestion. ➤ The water-soluble B vitamins are critical for accessing the nutrients in food. Since these vitamins are burned up during stress, many of us run the risk of deficiency.

Look for vitamin B-complex supplements. ➤ Vitamin D is essential for the absorption of calcium. Be sure to eat D-fortified foods and supplement daily during periods of shorter daylight hours. ●

SELECTED SOURCES “Antibacterial Activity of Papain and Bromelain on Alicyclobacillus spp.” by M.D. Anjos et al., Int J Food Microbiol, 1/16 • “Enzymes,” Cystic Fibrosis Foundation • “Enzyme Replacement Therapy for Pancreatic Insufficiency: Present and Future” by A. Fieker et al., Clin Exp Gastroenterol, 5/4/11 • “Malabsorption Clinical Presentation: History, Physical, Causes,” http://eMedicine.Medscape.com, 2016 • “Maldigestion from Pancreatic Exocrine Insufficiency”

by S. Pongprasobchai, J Gastroenterol Hepatol, 12/13 • “Swallowing Reflex” by Cheryl L. Giddens, Encyclopedia of Child Behavior and Development, 2011

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[ health strategies ]

BY EVA MILOTTE

sweet substitutions try these naturally sweet alternatives to white sugar

Visions of sugarplums may sound enticing, but the truth is that our love of all things sweet can make our lives more of a nightmare than a dream come true. With Americans now consuming about 77 pounds of sugar per person each year, it’s no surprise that the incidence of obesity and diabetes has reached epidemic levels.

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Refined white sugar may taste good, but it has been linked to increased inflammation and oxidative stress.

And, unlike other sweeteners, it has no nutritional value.

As with most things, moderation is the key to avoiding harm, and substituting with more nutritive sweeteners when possible can help mitigate white sugar’s negative health effects. Here are some great alternatives to try.

Agave syrup: Derived from the fruit of a cactuslike plant, this nectar is sweeter than sugar, so you may find you need to use less of it. Choose the least refined brand you can find (the darker the color, the better). Use N cup agave for every 1 cup sugar called for in recipes.

Blackstrap molasses: This old-fashioned favorite is the residue that’s left after sugar crystals are removed from beet juice or sugarcane. It contains antioxidants, vitamins, and minerals—including B vitamins, calcium, phosphorus, and iron.

Brown rice syrup: Made by fermenting rice grains, this delicately flavored, amber-colored sweetener has complex and simple sugars and some of the grain’s nutrients still intact. Use 1K cups rice syrup in place of 1 cup sugar.

Reduce liquid in recipe by 1 to 2 tablespoons.

Fruit juice concentrates: This sweetener is cooked down fruit juices (typically grape, peach, pineapple, or pear), and is typically found frozen. It contains the nutrients found in fresh fruit—except for fiber, which can help balance blood sugar. It works well in baked goods and desserts. Look for recipes that call for fruit juice concentrate as their sweetener of choice.

Honey: For centuries, this liquid gold has been both medicine and food for civilization. Sweeter than sugar, it also has more calories. But there are health benefits to honey, such as enzymes and minerals. Honey keeps baked goods fresher longer than other sweeteners, and consuming it won’t promote weight gain. Research has

even shown it to have an “obesity protective” effect. Never give honey to a child under 12 months old. Substitute K to O cup honey for 1 cup sugar. Decrease other liquids

by N cup for each O cup sweetener.

Maple syrup: This sweet favorite is made by boiling down the maple tree’s sap. It’s a popular choice for pouring over pancakes or waffles or for flavoring baked beans. Maple syrup contains minerals such as calcium, potassium, and manganese. Use it as a topping over oatmeal or plain unsweetened yogurt.

Maple sugar: Tasting just like maple syrup, this powdered sweetener is made by dehydrating and crystallizing liquid maple syrup. It tastes about twice as sweet as cane sugar.

Stevia: One teaspoon of this herb has the sweetening power of two to four cups of sugar. It only takes a drop or two of the liquid form to sweeten foods and drinks.

With zero calories, stevia also possesses medicinal effects such as lowering blood pressure. It can be tricky to bake with as it is 300 times sweeter than sugar. Use K to 1 teaspoon stevia in place of one cup sugar. Add 1 to 2 tablespoons extra liquid. Be advised that baked goods don’t brown when they’re made with stevia, so baking time may need to be adjusted. ● SELECTED SOURCES “6 Spoonfuls of Sugar,” www.AnnLouise.com, 8/28/09 • Get the Sugar Out by Ann Louise Gittleman, PhD, CNS ($13.95, Three Rivers, 2008) • “Is Coconut Sugar a Healthier Sweetener?” by Andrew Weil, MD, www.DrWeil.com, 8/12/13 • “The Many Names of Sugar,” American Institute for Cancer Research, www.aicr.org, 2013 • “Restocking the Pantry with Sugar Alternatives” by Misha Henshaw and Debra A. Boutin, MS, RD, www.bastyr.edu, 5/24/10 • “Stevioside and Related Compounds: Therapeutic Benefits Beyond Sweetness” by V. Chatsudthipong and C. Muanprasat, Pharmacol Ther, 1/09

Sugar impacts mental health A long-term study has linked higher levels of sugar consumption with poorer mental health. Researchers observed that men whose sugar intake put them in the top third for consumption had a 23 percent increased risk of developing common mental disorder (CMD) after five years—regardless of demographics, obesity status, or other disease factors. This study suggests that lower sugar intake may be associated with better mental health outcomes.

SOURCE “Sugar Intake from Sweet Food and Beverages, Common Mental Disorder and Depression: Prospective Findings from the Whitehall II Study” by A. Knüppel et al., Scientific Reports, 7/27/17

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[ living healthy ] Quote

“ Many people lose the

small joys

in the hope for

”

the big happiness.

—Pearl S. Buck

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Pacific Foods At Pacific, every day is a celebration of nature’s goodness, and they are dedicated to sourcing simple ingredients cultivated through sustainable practices to make delicious, nourishing foods.

These holiday items make it a snap to prepare your classic recipes — from baked desserts to savory sides — for your own beautiful celebration meal.

Organic Gravy

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