Classic Thanksgiving recipes
Support your microbiome
Cooking for a crowd
See pages 9, 16, 17 and the back cover for this month’s featured items! See
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. 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:
(50 percent or
★★★★ Top source, ★★★ Excellent source, ★★ Good source, ★ Fair source
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.
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
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.
In 2006, three friends came together with a big idea. They left their business careers behind to form a nonprofit organization called B Lab that could help companies improve their positive impact on the world. A year later, these friends had developed a list of aspirational certification standards and certified 82 companies.
To become B Corp certified, companies must undergo a rigorous assessment of their impact on their workers, customers, community, and environment, and pay an annual certification fee. The goal is to minimize inequality, reduce poverty, and create a healthier environment.
While certification requires commitment, employees of B Corp certified companies take great pride in what they do. Similarly, consumers of those brands can feel good about supporting them. Today more than 7,000 companies in more than 90 countries representing more than 160 industries have become B Corp certified.
You can play a part by choosing environmentally friendly brands, selecting organic products, working for B Corp Certified or green companies, minimizing your carbon footprint, and spreading the word to friends and neighbors through social media.
SOURCE “Certified B Corporation,” https://bcorporation.net/
CONSUMER
RETAILER:
From the Taste for Life test kitchen
¼ c coconut oil, melted, plus additional for greasing
1 c mashed, ripe banana
¹⁄³ c maple syrup
1 large egg
1 tsp vanilla extract
1 c almond flour
¼ tsp baking soda
½ tsp salt
¹⁄³ c dark chocolate baking chips or chunks
1. Preheat oven to 350°. Grease an 8½x4½-inch loaf pan with coconut oil.
From the Taste for Life test kitchen
6 c arugula
½ c pomegranate seeds
¹⁄³ c chopped pitted dates
3 Tbsp extra-virgin olive oil
2 Tbsp balsamic vinegar
½ tsp Dijon mustard
1 tsp honey
Salt and freshly ground black pepper
1. Toss arugula, pomegranate seeds, and dates together in a large bowl.
2. In a small bowl whisk oil, vinegar, mustard, honey, and salt and pepper to taste.
3. Pour dressing over salad. Toss to combine. Serve immediately. Per serving: 180 Calories, 2 g Protein, 22 g Carbohydrates, 3 g Fiber, 11 g Total fat (1 g sat), 163 mg Sodium, ★★★★★ Vitamin K, ★ Vitamin C, E, Potassium
2. Using a hand mixer, beat melted coconut oil, mashed banana, maple syrup, egg, and vanilla extract together in a large bowl.
3. In a medium bowl, whisk together almond flour, baking soda, and salt.
4. Whisk flour mixture into wet ingredients. Fold in chocolate chips. Transfer mixture to greased pan. Bake 40 to 45 minutes, or until a cake tester inserted into center of loaf comes out clean.
5. Cool loaf completely before serving.
Per serving (serves 6): 339 Calories, 6 g Protein, 29 g Carbohydrates, 4 g Fiber, 24 g Total fat (11 g sat), 235 mg Sodium, ★★ Vitamin B2 (riboflavin), Phosphorus, ★ Vitamin B6, Iron, Magnesium
From the Taste for Life test kitchen
1 c all-purpose flour, sifted
¼ tsp ground cardamom
3 Tbsp unsalted butter, melted and cooled, divided
2 Tbsp honey
2 large eggs, beaten
1¼ c low-fat milk
½ tsp vanilla extract
Berry Sauce
8 oz fresh strawberries, stemmed and sliced into quarters
8 oz fresh blueberries
½ c orange juice
⅛ c honey
1 tsp vanilla extract
40 min prep time + 1 hr batter sit time serves 4
1. To a large bowl, add flour, cardamom, 2 tablespoons of the melted butter, the honey, eggs, and milk. Using a hand mixer, mix ingredients together until batter is smooth. Let batter sit for 1 hour for better rising.
2. Put an 8-inch cast-iron pan in the oven to heat up. Preheat oven to 425°.
3. Carefully remove hot pan from oven. With a pastry brush, add remaining tablespoon of melted butter to pan. Make sure to brush butter up sides of pan as well as bottom. Pour batter into pan. Cook for 20 to 25 minutes, or until pancake has risen, is golden brown at edges, and looks just set in middle.
4. While pancake is cooking, make Berry Sauce. Place strawberries, blueberries, orange juice, and honey in a saucepan over medium heat. Bring mixture to a boil. Reduce heat to medium and simmer for 3 to 5 minutes, or until fruit is soft. Remove from heat and stir in vanilla extract.
5. Serve pancake immediately from oven with sauce.
Kitchen Note: A Finnish oven pancake, known as pannukakku, is baked in the oven and puffs up with an almost soufflé-like interior and a delicate, crisp crust. Often served with a rhubarb and strawberry compote, blueberries are used here as they’re more easily found year-round.
Per serving: 392 Calories, 10 g Protein, 61 g Carbohydrates, 3 g Fiber, 12 g Total fat (7 g sat), 73 mg Sodium, ★★★★★ Vitamin C, D, ★★ Vitamin B2 (riboflavin), B12, Phosphorus, ★ Vitamin A, B1 (thiamine), B6, K, Calcium, Folate, Zinc
Gather around the table for elegant versions of traditional favorites with the following recipes.
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.
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
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. Per serving: 181 Calories, 5 g Protein, 31 mg Cholesterol, 14 g Carbohydrates, 7 g Total sugars (2 g Added sugars), 2 g Fiber, 13 g Total fat (7 g sat), 428 mg Sodium, ★★★★ Vitamin A, ★★ Phosphorus, ★ Vitamin B2 (riboflavin), E, Calcium, Magnesium
From Kneaders Bakery & Café: A Celebration of Our Recipes and Memories by Colleen Worthington ($34.99, Shadow Mountain, 2023)
From Skinnytaste Simple by Gina Homolka and Heather K. Jones, RD ($35, Clarkson Potter Publishers, 2023)
continued from page 13
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)
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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
20 min prep time + 2 hrs chill time serves 8
From the Taste for Life test kitchen
4 oz bittersweet chocolate (minimum of 60 percent cacao), chopped into small pieces
½ ripe avocado
¹⁄³ c unsweetened cashew butter
¹⁄³ c maple syrup
1 Tbsp unsweetened cocoa powder
1 tsp vanilla extract
¼ tsp salt
¹⁄³ c chopped cashews
1. Line an 8½ x4½-inch loaf pan with unbleached parchment paper, allowing paper to overhang on 2 sides of pan.
2. Melt chocolate in a heatproof bowl set over a small saucepan of simmering water until melted and smooth. Set aside.
3. Blend avocado, cashew butter, maple syrup, cocoa powder, vanilla, and salt. Add melted chocolate to blender and blend until smooth.
4. Scrape mixture into pan and smooth top. Lightly press chopped cashews over top. Chill 2 hours.
5. Lift fudge out of pan using parchment paper overhang. Place on a cutting board and cut into 8 bars. Store leftovers in fridge.
Kitchen Note: Treat yourself with this healthier version of a holiday favorite, rich in stress-busting ingredients like avocados, cashews, and dark chocolate.
Per serving: 220 Calories, 4 g Protein, 24 g Carbohydrates, 2 g Fiber, 14 g Total fat (4 g sat), 79 mg Sodium, ★ Vitamin B2 (riboflavin), Magnesium, Phosphorus, Zinc
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.
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
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.
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).
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
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
Green beans are cultivated and eaten around the world for their satisfying crunch and their impressive health benefits. Despite the name, not all green beans are green— they come in about 150 varieties and a huge range of colors and shapes, all with similar nutritional content. You might find them under other names, too, including French beans and string beans.
Research has linked green beans to a lower risk of heart disease due to their high levels of flavonoids. The antioxidants in green beans support immunity and may help to protect against macular degeneration. Studies have shown that green beans may help to lower colon cancer risk, and their high fiber content decreases stress on the digestive system. The nutrients in green beans have a positive impact on diabetes management, bone health, and weight control.
A cup of raw green beans has just 31 calories but provides about 2.7 grams of fiber, plus a good amount of vitamins C and K, and iron, as well as smaller amounts of vitamins A and E, B vitamins, calcium, magnesium, phosphorus, and potassium. Boiling green beans may deplete some of their nutrients. Green beans are a healthy and delicious lowFODMAP food for those with digestive issues. FODMAPs are a type of carbohydrate thought to aggravate irritable bowel syndrome and other gastrointestinal disorders. ●
SELECTED
25 min prep time serves 4
From Let’s Eat: 101 Recipes to Fill Your Heart & Home by Dan
Pelosi ($30, Union Square & Co., 2023)3 Tbsp extra-virgin olive oil
12 oz fresh green beans, trimmed Kosher salt and freshly ground black pepper
Red pepper flakes
8 garlic cloves, thinly sliced
1. Heat a large cast-iron or stainless-steel skillet over medium heat until smoking hot, about 5 minutes. Add oil and turn skillet to coat bottom evenly. Add green beans and season with salt, black pepper, and pepper flakes. Use tongs to toss and stir green beans until bright green and slightly softened, about 4 minutes.
2. Arrange green beans in a single layer. Increase heat to high and cook, undisturbed, until green beans are charred and crisptender, 5 to 6 minutes. Add garlic and cook, tossing to combine until garlic is fragrant and golden brown, 1 to 2 minutes.
3. Transfer green beans and garlic to a platter, taste for seasoning, and serve.
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.
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.
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
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
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.
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.
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.
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
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.
Answers: 8, 5, 6, 4, 7
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The more grateful you are, the more present you become.
—Robert Holden
