Lunds & Byerly's Nov 2023

Classic Thanksgiving recipes

Support your microbiome

Cooking for a crowd

elderberry

Human beings have had a close relationship with black elderberry (Sambucus nigra L.) for centuries. While the ancients may not have known why elderberry worked so well for fighting colds and flu, they just knew it worked—helping relieve aches, sinus pain, coughing, nasal congestion, runny nose, and fever.

Thanks to modern science, we now know elderberries are antioxidant, anti-inflammatory, and antiviral powerhouses that contain high levels of vitamins A, C, B1, B2, B6, and flavonoids. Just one cup of elderberries delivers about 40 percent of the recommended daily value of vitamin C.

Clinical trials demonstrate that to reduce the length and severity of a cold or flu, people should take the standardized liquid elderberry extract for “three to five days starting at the first sign” of symptoms, according to the American Botanical Council.

Elderberry can be taken many ways. Supplements are available in syrup, gummy, and capsule forms.

Elderberry syrup is probably the most readily available form and it’s taken in the amount of 1 tablespoon four times daily for the first 3–5 days of an illness. Note: Because elderberry may affect blood sugar levels, anyone with diabetes should check with their healthcare practitioner before taking it. ●

SELECTED SOURCES “Effect of herbal compounds on coronavirus; a systematic review and meta-analysis” by M.M. Kesheh et al., Virology Journal, 5/22 • “Elderberry supplementation reduces cold duration and symptoms in air-travellers: A randomized, double-blind placebo-controlled clinical trial” by E. Tiralongo et al., Nutrients, 3/24/16 • “European elder berry,” Herbalgram, American Botanical Council • “Place of phytotherapy in the treatment of acute infections of upper respiratory tract and upper gastrointestinal tract” by W. Pietruszewska et al., Otolaryngologia Polska, 8/31/18

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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.

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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

Alcohol-Free Apple Mojito

From the Taste for Life test kitchen

12 fresh mint leaves

3 Tbsp lime juice

¼ c 100% pure apple juice

2 tsp honey

Crushed ice

1 c sparkling water

2 lime wedges

10 min prep time serves 2

1. Divide mint leaves, lime juice, apple juice, and honey between 2 large glasses. Muddle ingredients in each glass.

2. Fill each glass halfway with ice.

3. Top each glass with ½ cup sparkling water and stir.

4. Garnish each glass with 1 lime wedge. Serve.

vitamin d v. psoriasis

Psoriasis affects more than 8 million people in the US. The condition causes itchy dry patches on the skin. New research showed that vitamin D intake may help reduce its severity.

Researchers determined that study participants with the least amount of body surface affected by psoriasis had the highest average vitamin D levels, while those with the largest affected area had the lowest average levels.

“Topical synthetic vitamin D creams are emerging as new therapies for psoriasis, but these usually require a doctor’s prescription,” said Rachel K. Lim, an MD

candidate at the Warren Alpert Medical School of Brown University. “Our results suggest that a vitamin D-rich diet or oral vitamin D supplementation may also provide some benefit to psoriasis patients.”

Fatty fish and fish oils are the top food sources of vitamin D, but it can also be found in fortified cereals, juices, and milks. Vitamin D is also available in many multivitamin formulas and as a stand-alone supplement.

SOURCE “Large study shows link between vitamin D and psoriasis severity,” American Society for Nutrition, 7/25/23

kombucha may help control blood sugar

A popular “living food,” kombucha is a fermented drink, frequently used to replenish the good bacteria in the gut. In addition to supporting healthy digestion, kombucha’s probiotic effects may help to improve immunity and weight management. Kombucha is also rich in amino acids, antioxidants, vitamins, and minerals.

New research suggests that drinking kombucha may also help people with Type 2 diabetes. The small pilot study, which involved 12 participants with Type 2 diabetes, found that individuals who drank kombucha over a four-week period had lower fasting blood glucose levels than those who consumed a placebo drink with a

similar taste. The researchers said the results were “very promising” and called for larger studies.

The researchers also pointed out that, while different brands of kombucha contain slightly different mixes of microbes, previous research has found the major microbial strains—lactic acid bacteria, acetic acid bacteria, and yeast—are functionally similar and present in roughly equal amounts across brands and batches.

SELECTED SOURCES “Drinking kombucha may reduce blood sugar levels in people with Type 2 diabetes,” Georgetown University Medical Center, 8/1/23 • “Kombucha tea as an anti-hyperglycemic agent in humans with diabetes . . .” by C. Mendelson et al., Frontiers in Nutrition, 8/1/23

Bob’s Red Mill Products

Bob’s

Pacific Foods Chicken Bone Broth & Broth

At Pacific Foods, 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 broths and bone broths make it a snap to prepare your classic recipes— from main dishes to savory sides.

dishes to share

Gather around the table for elegant versions of traditional favorites with the following recipes.

From Skinnytaste Simple by Gina Homolka and Heather K. Jones, RD ($35, Clarkson Potter Publishers, 2023)

¾ c plus 2 Tbsp all-purpose flour, plus more for dusting Kosher salt

2 tsp plus ¹⁄³ c packed dark brown sugar

4½ Tbsp cold unsalted butter (cut 3 tablespoons of the butter into ½-inch cubes)

3–4 Tbsp ice water, as needed

6 sweet medium apples, such as Honeycrisp or Gala, peeled and cored

½ tsp ground cinnamon

1. In a medium bowl, combine flour, ¼ teaspoon kosher salt, and 2 teaspoons of brown sugar. Add the cubes of butter and mix with a fork until butter is in pea-size pieces. Add 3 tablespoons ice water and mix just until dough holds together. If it feels dry, add more ice water 1 teaspoon at a time, until dough is malleable. Shape into a disc and wrap in plastic wrap or your favorite eco-friendly alternative. Transfer to the refrigerator to chill while preparing filling. (Dough can be refrigerated up to 2 days in advance.)

2. Slice each apple into 8 wedges and toss with cinnamon in a large bowl.

3. In a 10-inch cast-iron or other ovenproof skillet, melt remaining 1½ tablespoons butter over medium heat. Stir in remaining ¹⁄³ cup brown sugar until thoroughly combined, and then remove from heat and spread sugar so it coats bottom of pan.

4. Carefully arrange apple wedges in a circular pattern over brown sugar mixture (it’s okay if they overlap). Return pan to medium-low heat and cook until apples have lightly softened, 12 to 15 minutes. Remove from heat and let cool.

5. Preheat oven to 400º.

6. On a lightly floured surface, roll out dough into a 12-inch round. Drape dough over apples and carefully tuck overhang between apples and inside of pan as best you can, creating a rimmed crust. Bake until crust is golden, 25 to 30 minutes.

7. Remove tart from oven and let it cool a bit. Place a largerimmed platter or baking sheet over top of skillet. Hold skillet in place (make sure you are wearing oven mitts) and flip both skillet and platter simultaneously to invert tart, being careful with any pan juices that may leak out. (It’s smart to do this over the sink.) Carefully lift skillet away from platter and rearrange any apples that may have moved.

8. Slice tart into 8 slices. Serve warm.

Kitchen Note: Tarte Tatin is basically a French apple pie . . . that happened by accident! It’s named for the Tatin sisters who attempted to save a failed apple pie by serving it to their guests upside down. The tart is fruit (usually apples) caramelized in butter and sugar that is baked underneath a pastry top but is inverted before serving. This recipe uses a lot less butter than the Tatin sisters’ version but it’s still wonderful. If you want to make this recipe even easier, feel free to use store-bought piecrust. If desired, serve with ice cream or whipped topping.

Per serving: 204 Calories, 2 g Protein, 17 mg Cholesterol, 36 g Carbohydrates, 21 g Total sugars (7 g Added sugars), 4 g Fiber, 7 g Total fat (4 g sat), 150 mg Sodium, ★ Vitamin A, C

2 Tbsp pumpkin seeds

2 Tbsp butter

3 Tbsp flour

2 Tbsp curry powder

4 c low-sodium vegetable broth

1 (15 oz) can pumpkin

1½ c half-and-half

2 Tbsp low-sodium soy sauce

1 Tbsp sugar

Salt and pepper

1. Preheat oven to 375˚.

35 min prep time serves 6

2. Arrange pumpkin seeds in a single layer on a half-sheet baking pan. Toast in oven for 10 minutes or until seeds begin to brown.

3. Melt butter in a large pot over medium heat. Stir in flour and curry powder until smooth and mixture begins to boil. Gradually whisk in broth. Cook until thickened.

4. Stir in canned pumpkin and half-and-half. Add soy sauce and sugar, and season to taste with salt and pepper. Bring just to a boil, and then keep warm on low. Dish into serving bowls and garnish with roasted pumpkin seeds.

Kitchen Note: Garnishing a soup is easy and makes it feel gourmet, and the pumpkin seeds here are a prime example of this.

From Kneaders Bakery & Café: A Celebration of Our Recipes and Memories by Colleen Worthington ($34.99, Shadow Mountain, 2023)

continued from page 13

Pumpkin Curry Soup

recipe on page 13

From Still We Rise: A Love Letter to the Southern Biscuit with Over 70 Sweet and Savory Recipes by Erika Council ($26, Clarkson Potter Publishers, 2023)

2 c all-purpose flour, plus extra for folding and cutting

1 Tbsp baking powder

1 Tbsp sugar

1 tsp ground cinnamon

½ tsp kosher salt

¼ tsp baking soda

1 stick (8 Tbsp) unsalted butter, cold

1 c mashed sweet potatoes, cold (about 1 medium potato)

¾ c plus 2 Tbsp whole milk, cold

2 Tbsp benne seeds (sesame seeds)

2 Tbsp melted butter or honey, for brushing biscuit tops (optional)

1. Adjust an oven rack to middle position and preheat oven to 450˚.

2. Place flour, baking powder, sugar, cinnamon, salt, and baking soda in a large bowl. Whisk to combine.

3. Using slicing side of a box grater, slice butter into flour mixture. Toss sheets of butter in flour until butter is thoroughly coated. Then lightly work butter pieces between your fingers or use a pastry cutter to break them up and coat them with flour. Stop when dough resembles coarse sand and there are still some small visible pieces of butter.

4. Place biscuit mixture into the freezer for 15 minutes.

5. Place sweet potatoes and ¾ cup milk into a separate bowl. Whisk to combine. Add sweet potato mixture to chilled flour mixture. Stir gently with a spatula until dough begins to form into a ball and no dry bits of flour are visible. Dough will be shaggy and sticky.

6. Turn dough onto a lightly floured surface and lightly dust with flour. With floured hands, gently pat dough into a ½-inch-thick 11x6inch rectangle. Fold ends of rectangle toward center, one end on top of other, to create a trifold. Dust top lightly with flour, press out to same size rectangle again, and repeat folding. Repeat this process a third time. After third folding, pat dough to a ½-inch thickness and cut out biscuits using a floured 3½-inch biscuit cutter. Be careful to press straight down and do not twist the cutter.

7. Place biscuit rounds 1 inch apart on a parchment-lined baking sheet. Gather scraps, reshape them, and pat them out to a ½-inch thickness. Cut out as described above. Discard any remaining scraps.

8. Brush tops of biscuits with remaining 2 tablespoons milk. Sprinkle with benne seeds.

9. Bake for 12 to 15 minutes, rotating pan once halfway through, until tops are golden brown. If desired, brush tops of baked biscuits with melted butter or honey. Serve immediately.

Kitchen Note: Sweet potatoes add an earthy, sweet flavor to more than just your favorite pie. They make for a tender and moist biscuit that is a great substitute for dinner rolls. These biscuits are the soul sisters of the basic buttermilk biscuits. Make them whenever you have leftover sweet potatoes. This recipe uses a larger biscuit cutter for the biscuits. If you opt for a smaller cutter, you’ll yield more biscuits.

Per serving: 356 Calories, 6 g Protein, 44 mg Cholesterol, 42 g Carbohydrates, 5 g Total sugars (2 g Added sugars), 2 g Fiber, 18 g Total fat (11 g sat), 294 mg Sodium, ★★★★★ Vitamin A, ★★★★ Phosphorus, ★★ Calcium, ★ Vitamin B1 (thiamine)

Cheese & Charcuterie Board

Get creative! Adding a variety of finger foods will create an impressive appetizer plate that appeals to everyone at your gathering. All items listed are crafted using high quality, all-natural ingredients, and sustainable farming practices.

INGREDIENTS:

6 ounces Redhead Creamery Little Lucy Brie Cheese, leave whole or cut into wedge

4-6 ounces Redhead Creamery Lucky Linda Aged Cheddar Cheese, sliced or cubed

4-6 ounces Redhead Creamery Rav’n Mad Cheddar Cheese, sliced or cubed

8 ounces Cowgirl Creamery Organic Mt. Tam Cheese, Triple Cream, leave whole or cut into wedge

DIRECTIONS:

4-6 ounces Jasper Hill Farms Bayley Hazen Blue Cheese wedge, leave whole

1 (4-ounce) log Vermont Creamery Chevre Cheese of choice, leave whole

4-6 ounces Beehive Creamery Beehive Seahive Cheese, sliced or cubed

4-6 ounces Beehive Cheese Pour Me A Slice, sliced or cubed

8 ounces Sweet Grass Dairy Green Hill, leave whole or cut into wedge

1. Select your cheeseboard – 3- 5 cheeses work for a traditional tray. The goal is to have a variety of tastes and textures on the plate. Use small plates and/or bowls for some items, if desired, or place all charcuterie items directly onto cheeseboard.

2. Begin by placing the cheeses around the tray like the spokes of a wheel with the rind pointing to the inner part of the plate. In the center, build a small pile of grapes or other fruit. Ribbon meats in between cheeses, folding them and fanning them to create a nice display. Add pickled vegetables and/or olives towards the edges of the tray.

NOTE: For an appetizer or after-dinner plate, 2 – 3 ounces of cheese per person is the rule. For a main course, plan on 4 – 6 ounces per person.

1-2 chubs Red Table Meat Co. Salami, sliced

4-8 ounces Divina Fig or Cherry Spread

4-8 ounces Divina Organic Olives

4-8 ounces Mitica Nuts

1 jar Safie Pickled Vegetables

fresh fruit of choice (sliced apples or pears, grapes)

fresh herbs for garnish (rosemary or thyme), optional

3. Next, arrange a few slices of fruit between the cheese, then scatter a few nuts or pieces of dried fruit over the top. Garnish the center by standing up branches of fresh herbs in with the pile of grapes. Place a separate knife on the edge for each cheese and place any condiments (fruit pastes or compotes, honey, or chutneys) on a separate plate with small spoons to serve.

4. Make sure to serve the cheese at room temperature! Let your cheeses sit out of refrigeration for at least an hour, before being served, for best results.

makes

1 large cheeseboard

Roasted Butternut Squash & Apple Bruschetta

Recipe source: Julia’s Cuisine

INGREDIENTS:

1 L&B classic French baguette, cut on the bias into 12½-inch slices

3 Tbsp extra virgin olive oil, divided

2 cups peeled and diced butternut squash

1 honeycrisp apple, small diced

1 tsp kosher salt, plus more to taste

1 tsp freshly ground black pepper, plus more to taste

DIRECTIONS:

1. Heat oven to 350 F.

½ tsp ground cinnamon

¼ tsp ground nutmeg

1 cup cottage cheese

½ tsp dried sage

Arugula, for topping

Balsamic glaze, for garnish

2. Place the baguette slices on a large baking sheet and evenly drizzle them with 2 tablespoons of the extra virgin olive oil. Bake for 8 minutes or until golden brown. Set aside.

3. In a large mixing bowl, combine the butternut squash, apples, kosher salt, black pepper, cinnamon and nutmeg. Add the remaining 1 tablespoon extra virgin olive oil and, using a rubber spatula, mix to coat evenly.

4. Evenly spread the squash and apples on a large baking sheet and bake for 23 to 25 minutes until they are soft and golden brown. Return them to the large bowl.

5. In a small bowl, whisk together the cottage cheese and dried sage until well combined. Season with kosher salt and freshly ground black pepper.

6. Evenly spread about ½ tablespoon of seasoned cottage cheese onto the crostini. Top each one with an arugula leaf and one tablespoon of the squash bruschetta. Drizzle with balsamic glaze.

7. Transfer to a large serving platter and enjoy! Leftover bruschetta can be stored in an airtight container in the refrigerator for up to 3 days.

L&B Turkey Brining Blend Seasoning — Our turkey brining blend combines sea salt, black peppercorns, coriander, fennel seeds, juniper berries, bay leaves and mustard seeds.

Ideas & Solutions — First and foremost, this blend ensures the juiciest, most succulent turkey for your holiday feast! But if you end up with a little extra, we love it on pork chops, chicken or plant-based tofurkey. Plus, it makes an outstanding brine — when mixed with water, vinegar and a pinch of sugar — for your favorite pickled veggies.

stress less natural ways to cope

Fill in the gaps

Nutritional deficiencies can make stress symptoms worse. If your diet has been less than ideal, consider adding more foods rich in key stress-fighting nutrients; supplements may also help.

Vitamin A has antioxidant properties that may help control feelings of stress. Foods rich in vitamin A include cantaloupe, eggs, mango, milk, red bell peppers, and tomatoes.

B-complex vitamins boost nervous system health. Vitamin B9 (folate) can be found in beans, eggs, fresh fruit, leafy greens, peanuts, sunflower seeds, and whole grains. Poultry, salmon, and tuna are rich sources of vitamin B6. You can get vitamin B12 from dairy products like milk, cheese, and yogurt, as well as eggs, fish, poultry, and fortified breakfast cereals.

Vitamin C helps reduce feelings of anxiety caused by oxidative damage. Fruits and vegetables like bell peppers, broccoli, Brussels sprouts, cabbage, cauliflower, grapefruit, lemon, kiwi, strawberries, tomatoes, and white potatoes are the best sources of vitamin C.

Vitamin D deficiency can make it harder for your body to absorb other vitamins and make the symptoms of

stress feel more acute. Fatty fish and fish oils are the best food sources of vitamin D, but it can also be found in fortified cereals, juices, and milks.

Magnesium deficiency can make it harder for the body to respond to stress. In turn, stress tends to deplete magnesium resources, creating a feedback loop of compounding stress. Good food sources of magnesium include almonds, bananas, brown rice, cashews, leafy greens, dark chocolate, milk, dark chocolate, oatmeal, poultry, pumpkin seeds, raisins, and yogurt.

Omega-3 fatty acids help to reduce inflammation and have been linked to lower levels of the stress hormone cortisol. Fatty fish contain the highest levels of omega 3s, but you can also get them from some plant sources like avocados, chia seeds, flaxseeds, olive oil, and walnuts. ●

SELECTED SOURCES “Coping strategies,” Anxiety and Depression Association of America, https://adaa.org • “Eat these foods to reduce stress and anxiety,” Cleveland Clinic Health Essentials, https://Health. ClevelandClinic.org, 6/15/21 • “Folate (folic acid)—vitamin B9,”; “Magnesium,”; “Vitamin A,”; “Vitamin B6,”; “Vitamin B12,”; “Vitamin C,”; “Vitamin D,” Nutrition Source, Harvard T.H. Chan School of Public Health, www.hsph.harvard.edu, 3/23 • “Magnesium,” National Institutes of Health, https://ods.od.nih • “Omega-3 supplements do double duty in protecting against stress,” by Emily Caldwell, Ohio State News, https:// news.osu.edu, 4/19/21

BY KELLI ANN WILSON

prevent type 2 diabetes strategies

to reduce your risk

Assess your risk

Knowing your risk for Type 2 diabetes is important because early detection—at the prediabetes level—can help to prevent full-blown disease. While prediabetes may not have clear symptoms, there are risk factors that may lead to its development, including

• being overweight

• being 45 years of age or older

• having a close family member with Type 2 diabetes

• being physically active less than three times per week

• having had a diagnosis of gestational diabetes or polycystic ovary syndrome

If you have any of these risk factors, schedule a simple blood test to find out where you stand.

Type 2 diabetes, characterized by high blood sugar, can lead to other serious health problems. The good news? Type 2 diabetes is preventable by making key lifestyle changes such as losing just a little bit of weight and committing to living a more active lifestyle.

Fight back with food

Diet plays an important role in maintaining healthy blood sugar levels. Here are some suggestions to help you put the right foods on your plate.

Add more of these foods:

Low-carb vegetables like asparagus, bell peppers, broccoli, and spinach

Fruits including apples, bananas, berries, and oranges

Lean protein such as chicken, eggs, fish, tofu, and turkey

Whole grains including brown rice, quinoa, and steel-cut oats

Water and unsweetened drinks

And less of these:

Processed foods such as chips, fast food, and sweets

Trans fats found in margarine and processed or fried foods

Sugary drinks including sweetened fruit juice, soda, and sports drinks

Alcohol ●

SELECTED SOURCES “Diabetes basics,” 10/25/22; “On your way to preventing Type 2 diabetes,” 4/6/22; “Prediabetes—Your chance to prevent Type 2 diabetes,” 12/21/21; “Prevent Type 2 diabetes,” 12/21/21; “Type 2 diabetes,” 12/16/21, Centers for Disease Control and Prevention, www.CDC.gov

40 min prep time serves 4

From the Taste for Life test kitchen

1 Tbsp olive oil

1 red bell pepper, seeded and cut into ½-inch pieces

2 c thinly sliced baby spinach

1 garlic clove, minced

8 eggs

Salt and freshly ground black pepper

½ c milk (dairy or unsweetened nondairy)

½ c crumbled soft goat cheese ⅛ c parsley

1. Preheat oven to 350°.

2. Heat oil over medium heat in an oven-safe nonstick skillet or cast iron skillet. Add bell pepper. Cook, stirring often, until tender, approximately 5 minutes. Add spinach and garlic and cook for 2 minutes. Remove skillet from heat and season vegetables with salt and pepper.

3. Whisk eggs and milk together in a large bowl until just blended. Don’t over-whisk eggs or frittata will collapse when cooling. Gently stir eggs into vegetable mixture in pan.

4. Sprinkle goat cheese and parsley over top. Transfer skillet to oven and bake 20 to 25 minutes, or until edges are lightly browned and a knife inserted in center comes out clean.

Kitchen Note: This easy skillet dish is perfect for a weeknight dinner or weekend brunch, and features foods that have been shown to support healthy blood sugar levels, like bell peppers, eggs, and spinach. Per

BUILD YOUR MICROBIOME BUILD YOUR MICROBIOME

Probiotics and prebiotics can help

Bacteria and other beneficial microbes in your gut (aka the microbiome) aid digestion and boost the manufacture and absorption of nutrients. The microbiome has generated significant research in recent years, revealing major impacts on overall health. Studies released in 2023, for example, have shown its effects on blood pressure, anxiety, vision disorders such as age-related macular degeneration, and other conditions.

Microbiome building blocks

Probiotics: Beneficial bacteria and other microorganisms found in the gut are called probiotics. Yogurt and other fermented foods are rich in probiotics that help support a healthy microbiome. Probiotic supplements, especially ones that contain Lactobacillus

and Bifidobaceria strains, may offer additional support— special formulations are available for men, women, children, infants, and those who follow special diets.

Prebiotics: Certain compounds found in plants, called prebiotics, are the favorite food of probiotics. Consuming more foods rich in prebiotics, like garlic

and onions, encourages beneficial bacteria to flourish. Prebiotics are also available as nutritional supplements, including in combination with probiotics (sometimes called synbiotics).

Benefits of a strong microbiome

A well-balanced microbiome is important for overall health. Here are some of the many ways that a healthy gut contributes to whole-body wellness.

Immunity. The common cold and similar respiratory viruses back off when faced with the power of probiotics. Immune function tends to dwindle as people age, yet prebiotic supplements bolster immunity in older people.

Appetite control. Research shows that dysbiosis—an imbalance of gut flora caused by too few healthy bacteria or an overgrowth of bad bacteria and yeast—may negatively affect weight. Probiotics and prebiotics both help the gut return to a balanced state. Appetite, caloric intake, and body mass index all tend to go down when people take prebiotics.

Focus. A typical Western diet high in saturated fats and sugars can negatively affect the mind. This diet-cognition link is thought to relate (at least in part) to out-of-balance gut bacteria. It may seem surprising that gut health influences mental clarity, but the connection has been well established in research. In fact, when probiotics and prebiotics are added to the diet, thinking processes can improve.

Mood. Prebiotics are associated with reduced anxiety, depression, and stress. When healthy volunteers supplemented with prebiotics for three weeks, their anxiety—as measured by cortisol levels—went down. ●

SELECTED SOURCES “Food as medicine: Prebiotic foods,” Children’s Hospital of Philadelphia, www.chop.edu, 12/21/22 • “The gut microbiome and hypertension” by J.A. O’Donnell et al., Nature Reviews Nephrology, 3/23 • “Gut microbiota: A contributing factor to obesity” by S.M. Harakeh et al., Frontiers in Cellular and Infection Microbiology, 8/16 • “Health-promoting components in fermented foods . . .” by Francesca Melini et al., Nutrients, 5/19 • “Microbiome in anxiety and other psychiatric disorders” by N.M. Privak et al., Medical Clinics of North America, 1/23 • “Probiotics: Supplements for digestive health,”; “Top foods with probiotics,” 3/28/22, www. WebMD.com • “Probiotics: What you need to know,” National Center for Complementary and Integrative Health, https://nccih.nih.

gov • “Gut to brain dysbiosis: Mechanisms linking Western diet consumption, the microbiome, and cognitive impairment” by E.E. Noble et al., Frontiers in Behavioral Neuroscience, 1/17

• “The role of the gut microbiome in eye diseases” by D.C. Zysset-Burri et al., Progress in Retinal and Eye Research, 1/23

Happy gut shopping list

Support a healthy microbiome by adding more of these foods to your diet.

Probiotics

✓ Sauerkraut

✓ Miso soup

✓ Aged cheeses

✓ Kefir

✓ Sourdough bread

✓ Buttermilk

✓ Sour pickles

✓ Tempeh

Prebiotics

✓ Almonds

✓ Artichoke

✓ Asparagus

✓ Bananas

✓ Beans

✓ Cabbage

✓ Dark Chocolate

✓ Flax

✓ Garlic

✓ Leafy greens

✓ Oats

✓ Onion

✓ Peas

✓ Whole grains

The Singing Chef Pasta Sauce

In Sicily, where the sun shines and the tomatoes are ripe, Nona Grace made a sauce that sang Italian. She passed down her recipe to her grandson, The Singing Chef, Andy LoRusso, who now shares it with you. Their pasta sauces are perfect for pasta, pizza, or any other dish.

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BY LISA FABIAN

cooking for a crowd

first: don’t stress!

Easier said than done, right? Preparing a big batch of food might make you want to throw in the kitchen towel and cancel the event, but don’t! Party planning doesn’t need to be stressful or even difficult. Here’s how to throw a gathering where there’ll be enough food for everyone, and where you won’t be stuck with a lot of leftovers.

Let’s Party

Before you get the shindig started, determine the number of guests you’ll host. Then ask yourself the following: Do they love to eat? Will children or teens be present? Teenagers can often eat a lot. Factor all this in when planning on the amount of food to buy.

Next, consider the event. Is it an appetizer-only gathering, or will you be serving a multicourse meal? If the event is apps only, aim to offer at least six different appetizers with 12 to 14 pieces per person. If there will be a meal, serve a minimum of four separate appetizer

choices with 6 to 8 pieces offered per guest. Decorative bowls filled with olives, dried fruits, and roasted nuts make quick, easy, and filling appetizer options.

Determine how much you can spend. Don’t allocate your budget to items you can easily borrow from friends and family. This includes extra chairs, plates, silverware, glassware, linens, and decorations.

Above all don’t stress yourself out by making all the food yourself. Ask others to contribute their favorite dishes to the spread. This will save you both time and money.

How Much Should I Make?

If you’re serving a dish your guests enjoy, plan on offering more. If it’s a not-so-popular food, you can get by serving less. Here are the amounts of food per person to aim for.

✔ Appetizers, Salads, Soups, and Breads

Dips and spreads: ¹⁄³ cup

Salad: 1 cup

Soup: 1 cup

Biscuits/muffins: 1½ each

✔ Main Meal

Meat (boneless): ½ pound

Pasta: 4 to 6 ounces

Roasts (bone in): ¾ to 1 pound

Shrimp (large): 5 to 7 each

Whole turkey: 1 pound

✔ Vegetables

Potatoes and yams: 1 (medium)

Veggie side dish: 3 to 4 ounces

✔ Desserts

Bars or brownies: 1 to 2 each

Cheesecake: 2-inch wedge

Cobbler: 1 cup

Cookies: 2 to 3

Ice cream or sorbet: 8 ounces

Pie: 3-inch wedge

Pudding: 1 cup

✔ Drinks

Fruit punch: 1 to 2 (4 oz) servings per hour

Coffee: 1 to 2 (4 oz) servings per hour

Tea: 1 to 2 (8 oz) servings per hour

Remember that on certain occasions (especially holidays), people tend to overindulge. Factor this in to your calculations. You don’t want to run out of food, so aim for making a little bit more while still sticking to your budget. ●

SELECTED SOURCES “Cooking for crowds for dummies cheat sheet” by Dawn Simmons and Curt Simmons, www.Dummies.com, 4/5/22 • “Tips for calculating how much to cook for a crowd” by Allrecipes Editorial Team, www.Allrecipes.com

Roasted Broccoli and Cauliflower

From ScheckEats—Cooking Smarter by Jeremy Scheck ($35, Harvest Publications, 2023)

1 head cauliflower, cut into florets

1 head broccoli, cut into florets

2-3 Tbsp extra-virgin olive oil

1 Tbsp maple syrup

1 tsp garlic powder

1. Preheat oven to 400˚.

½ tsp sweet paprika

½ tsp ground cumin

½ tsp red pepper flakes

1 bunch fresh parsley, chopped

1 lemon, halved

2. Place cauliflower and broccoli on a half sheet pan. Drizzle with oil and maple syrup, and sprinkle with garlic powder, paprika, cumin, and red pepper flakes. Mix well with your hands, and then roast for 15 to 20 minutes, until vegetables have reached desired doneness.

3. Sprinkle with parsley and squeeze lemon juice on top.

Kitchen Note: Roasting is one of the easiest ways to cook vegetables, and it adds a lot more flavor than steaming or boiling. To switch things up, you can use any tender herbs you like—cilantro, dill, mint, basil, or chives—and any acid, such as lime juice, balsamic vinegar, or pomegranate molasses.

Per serving: 86 Calories, 4 g Protein, 0 mg Cholesterol, 11 g Carbohydrates, 4 g Total sugars (2 g Added sugars), 4 g Fiber, 4 g Total fat (1 g sat), 51 mg Sodium, ★★★★★ Vitamin C, K, ★★ Vitamin A, B6, Folate, ★ Vitamin B2 (riboflavin), Phosphorus, Potassium

the ABCs of MCT

natural support for your weight loss journey

Like many Americans, you may have put on weight during the COVID pandemic. If your extra pounds have hung on, you may want to consider MCT as a weight-loss tool. Here’s what you need to know.

What is MCT?

MCT stands for medium-chain triglycerides, a type of fat found naturally in coconut or palm kernel oil. MCT oil is a supplement usually made from those food sources. Unlike long-chain triglycerides (LCT), which are the type of fats you commonly eat (olive, safflower, soybean, and avocado oils), MCT molecules are smaller and easier for your body to digest and turn into energy.

How is it used?

MCT oil can help your body make ketones, an energy source that doesn’t contain carbs. Ketones reduce insulin levels and burn more fat. If you’re on a low-carb

or ketogenic diet, MCT may help your body reach its fatburning phase more quickly than LCT, leading to better and faster weight loss.

What does the science say?

Research has shown MCT oil aids in modest weight loss and improves certain health markers, including inflammation. Replacing LCT with MCT may help with satiety. A meta-analysis of 17 studies found that people consistently ate less after consuming MCTs as opposed to how much they ate after LCT consumption. MCT may also make your muscles more effective, giving you strength to finish workouts. ●

SELECTED SOURCES “Effect of ingestion of medium-chain triacylglycerols on moderate- and high-intesnity exercise in recreational athletes” by N. Nosaka et al., Journal of Nutritional Science and Vitaminology • “Impact of medium and long chain triglycerides consumption on appetite and food intake in overweight men” by M.P. St-Onge et al., European Journal of Clinical Nutrition, 10/14 • “Medium chain triglycerides enhance exercise endurance through the increased mitochondrial biogenesis and metabolism” by Y. Wang et al., PLoS One, 2018 • “A systematic review and meta-analysis of medium-chain triglycerides effects on acute satiety and food intake” by T. Maher and M.E. Clegg, Critical Reviews in Food Science and Nutrition, 2021 • “Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil” by M.P. St-Onge and A. Bosarge, American Journal of Clinical Nutrition

Supplementing with MCT

You can add MCT oil to many foods and drinks, including smoothies, salad dressings, and coffee. MCT oil should not be used for cooking because it has a low burning point.

Dosing depends on individual needs and tolerance, but the recommended range is no more than four to seven tablespoons per day (spread out, not all at once). If you take MCT daily, you may also need to scale back on the rest of your fat consumption. Just one tablespoon of MCT oil contains 14 grams of fat. Note: MCT oil is high in saturated fats. Consuming excess amounts may cause bloating, cramps, diarrhea, gas, stomach pain, and even vomiting. Discuss options with your healthcare provider or a dietitian before adding MCT to your diet.

how many?

Answers: 8, 5, 6, 4, 7

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