vitamin B12
To B12 or not to B12 isn’t a question: If you’re at risk for deficiency, you’ll want to be sure you’re getting enough of this essential vitamin through diet or supplements.
Important in keeping nerve cells healthy, B12 helps the body produce DNA and works with other B vitamins in the production of red blood cells and the immunity- and mood-boosting compound SAMe. It’s been used in the treatment or prevention of pernicious anemia, heart disease, macular degeneration, and fatigue.
Who’s at risk? Our bodies can store several years’ worth of B12 in the liver, and healthy people under 50 who eat a varied diet usually get enough of the vitamin through food sources. It’s found in meat, poultry, fish, eggs, and dairy products, but not in plant foods, so vegans and some vegetarians need supplemental B12. Others who may want to get their daily dose through a supplement or fortified cereal include people over 50, who are more likely to have problems absorbing the vitamin from food sources; people with conditions that inhibit the absorption of nutrients, like Crohn’s disease and pancreatic disease; and people who have had weight-loss surgery.
Even in large doses, B12 has been found to have no adverse effects, so no upper limit has been set for it. Still, it’s always important to talk with your healthcare provider about supplementation. ●
Food Sources for Vitamin B12
What
Oven-Roasted
Explore
Maple Pecan Pie
From The Perfect Pie by America’s Test Kitchen ($35, America’s Test Kitchen, 2019)
1 recipe Single-Crust Pie Dough (recipe follows)
4 Tbsp unsalted butter, cut into 1-inch pieces
½ c granulated sugar
½ tsp table salt
3 large eggs
1 c maple syrup
1½ cups pecans, toasted and chopped fine
1. Roll dough into a 12-inch circle on a floured counter. Loosely roll dough around a rolling pin and gently unroll it onto a 9-inch pie plate, letting excess dough hang over edge. Ease dough into plate by gently lifting edge of dough with your hand while pressing into plate bottom with your other hand. Trim overhang to ½ inch beyond lip of plate. Tuck overhang under itself; folded edge should be flush with edge of plate. Crimp dough evenly around edge of plate. Wrap dough-lined plate loosely in plastic wrap and refrigerate until firm, about 30 minutes. Adjust oven rack to lowest position and heat oven to 425°.
2. Line chilled pie shell with a double layer of aluminum foil, covering edges to prevent burning, and fill with pie weights. Bake on a foil-lined rimmed baking sheet until pie dough looks dry and is pale in color, about 15 minutes. Remove foil and weights, rotate sheet, and continue to bake until crust is
2 hrs prep time + 4 hrs cool time
serves 8
light golden brown, 4 to 7 minutes longer. Transfer sheet to a wire rack. (Crust must still be warm when filling is added.)
3. While crust is baking, melt butter in a heatproof bowl set over a saucepan filled with 1 inch of barely simmering water, making sure that water does not touch bottom of bowl. Off heat, stir in sugar and salt until butter is absorbed.
4. Whisk in eggs and then maple syrup until smooth. Return bowl to saucepan and stir until mixture is shiny, hot to touch, and registers 130°. Off heat, stir in pecans.
5. As soon as pie crust comes out of oven, adjust an oven rack to the lowermiddle position and reduce oven temperature to 275°. With pie still on sheet, pour pecan mixture into warm crust.
6. Bake until filling looks set but yields like gelatin when gently pressed with the back of a spoon, 50 minutes to 1 hour, rotating sheet halfway through baking. Let pie cool completely on wire rack, about 4 hours. Serve.
Per serving: 557 Calories, 6 g Protein, 113 mg Cholesterol, 58 g Carbohydrates, 39 g Total sugars (38 g Added sugars), 2 g Fiber, 35 g Total fat (14 g sat), 308 mg Sodium, ★★★★ Vitamin B2 (riboflavin), ★★ Vitamin A, ★ Vitamin B1 (thiamine), Phosphorus, Zinc
Single-Crust Pie Dough
From The Perfect Pie by America’s Test Kitchen ($35, America’s Test Kitchen, 2019)
10 Tbsp unsalted butter, chilled, divided 1¼ c (6¼ oz) all-purpose flour, divided 1 Tbsp sugar
½ tsp table salt ¼ c ice water, divided
1. Grate 2 tablespoons of the butter on the large holes of a box grater and place in the freezer. Cut remaining 8 tablespoons butter into ½-inch cubes.
30 min prep time + 2 hrs chill time makes one 9-inch single crust
2. Pulse ¾ cup of the flour, the sugar, and salt in a food processor until combined, 2 pulses. Add cubed butter and process until homogeneous paste forms, about 30 seconds. Using your hands, carefully break paste into 2-inch chunks and redistribute evenly around processor blade. Add the remaining ½ cup flour and pulse until mixture is broken into pieces no larger than 1 inch (most pieces will be much smaller), 4 to 5 pulses. Transfer mixture to a bowl. Add grated butter and toss until butter pieces are separated and coated with flour.
3. Sprinkle 2 tablespoons ice water over mixture. Toss with a rubber spatula until mixture is evenly moistened. Sprinkle remaining 2 tablespoons ice water over mixture and toss to combine. Press dough with spatula until dough sticks together. Transfer dough to a sheet of plastic wrap. Draw edges of plastic over dough and press firmly on sides and top to form compact, fissure-free mass. Wrap in plastic and form into a 5-inch disk. Refrigerate dough for at least 2 hours or up to 2 days. Let chilled dough sit on counter to soften slightly, about 10 minutes, before rolling. (Wrapped dough can be frozen for up to 1 month. If frozen, let dough thaw completely on counter before rolling.)
honey boosts yogurt’s effectiveness
Adding a spoonful of honey to yogurt boosts its probiotic effects, according to a pair of new studies. The honey appears to help the yogurt’s beneficial bacteria survive in the gut.
“However, we have to keep in mind that honey is an added sugar, and most Americans need to be cognizant of the amount of sugar in their diet to maintain a healthy body weight,” said researcher Hannah Holscher, PhD. “But adding a little bit of honey to unsweetened yogurt is a nice culinary pairing to incorporate into your menu rotation.”
SELECTED SOURCES “Honey added to yogurt supports probiotic cultures for digestive health,” University of Illinois College of Agricultural, Consumer and Environmental Sciences, 8/5/24 • “Honey added to yogurt with Bifidobacterium animalis subsp. lactis DN-173 010/CNCM I-2494 su probiotic enrichment but does not reduce intestinal transit tim healthy adults . . .” by A.R. Mysonhimer et al., 8/24; “Honey varietals differentially impact Bifidobacterium animalis ssp. lactis surviv yogurt through simulated in vitro digestion” by D.A. Alvarado et al., 3/24, Journal of Nutrition
pesco-veg diet has benefits for elders
A plant-based diet that includes fish scored well for preventing neurological problems in elderly adults. The study found that the benefits of a vegetarian diet for lowering risks of stroke, dementia, and Parkinson’s disease were reduced in people in their 80s. Adding fish provided “a noticeable advantage,” according to the authors.
“These increased risks of neurological conditions among vegetarians in their 80s weren’t huge, but something is going on there that we shouldn’t ignore if we wish the vegetarian advantage to continue for all vegetarians in their later years,” said lead researcher Gary Fraser, PhD.
SELECTED SOURCES “Cause-specific and all-cause mortalities in vegetarian compared with those in nonvegetarian participants from the Adventist Health Study-2 cohort” by G.P. Abris et al., American Journal of Clinical Nutrition, 8/2/24 • “Pesco-vegetarian diets best for reducing risk of death in elderly,” Loma Linda University Adventist Health Sciences Center, 8/23/24
tofu tips
Wondering what to do with tofu? Also known as bean curd, this soy food comes in several consistencies. Nutritionists at Tufts University have these suggestions for incorporating it into your meal plan.
n Use silken tofu in soups, and firm tofu for grilling.
n Add spices when using tofu as a main dish, or allow it to absorb the flavors of whatever you’re cooking with it.
n Try tofu as a meat substitute or blend it into a sauce.
n Gently squeeze the water out of a block of tofu to make cooking with it easier.
SOURCE “Tofu is terrific!,” Tufts University Health & Nutrition Letter, 9/24
mighty magnesium
New research published in the American Journal of Clinical Nutrition links magnesium deficiency to a higher risk of kidney disease. The good news: This mineral is abundant in many foods.
Cleveland Clinic nutritionist Anna Taylor, RD, recommends magnesium-rich nuts and seeds, legumes, whole grains, leafy greens, and a wide variety of fruits and vegetables, including avocados, bananas, and potatoes. (Dark chocolate is another surprising choice.)
“You’re not just getting magnesium from these foods,” Taylor said. “You’re also getting so many fantastic nutrients, such as vitamins, other minerals, and phytonutrients that can benefit your body in so many different ways.”
SELECTED SOURCES “25 magnesium-rich foods you should be eating,” Cleveland Clinic, https://health.ClevelandClinic. org, 3/17/23 • “Association between dietary magnesium intake and incident chronic kidney disease: A prospective observational cohort study” by H.B. Koh et al., American Journal of Clinical Nutrition, 8/17/24
bedtime screen use disrupts kids’ sleep
Screen use before bedtime is known to negatively affect kids’ sleep, but a new study found some interesting twists. The researchers determined that using digital devices in the two hours before bed had little impact, but screen time while in bed did disrupt sleep.
The study included 85 11-to-14-year-olds. Nearly all of them used screens in the two hours before bed, and more than half did so while in bed. About a third of them also turned to screens after trying to fall asleep. Lead author Bradley Brosnan, PhD, said that screen use while in bed “stopped them from going to sleep for about half an hour, and reduced the amount of sleep they got that night.” Interactive activities such as gaming and multitasking (watching a movie while also playing a game, for example) hindered sleep even more.
“Our findings suggest that the impact of screen time on sleep is primarily through time displacement delaying sleep onset rather than any direct effects of blue light or interactive engagement,” said Dr. Brosnan. “We need to revisit sleep guidelines, so they fit the world we live in, and actually make sense—the current ones aren’t achievable or appropriate for how we live.”
poor sleep may increase diabetes risk
Inconsistent sleep patterns may increase the risk for Type 2 diabetes. Researchers analyzed sleep duration of more than 84,000 older adults, then tracked their health for about seven years. They found that participants with irregular sleep patterns (day-to-day sleep duration varying by more than 60 minutes, on average) developed Type 2 diabetes up to 34 percent more often than others in the cohort. SELECTED SOURCES “Association
SELECTED SOURCES “Keep devices out of bed for better sleep—Otago study,” University of Otago, 9/3/24 • “Screen use at bedtime and sleep duration and quality among youths” by B. Brosnan et al., JAMA Pediatrics, 9/3/24
Everyone loves a good, homemade preserve, but not everyone loves a high sugar content. Enter: Crofter’s Premium Spreads! These fruit spreads contain a third less sugar than most preserves but still provide great fruit flavors, like raspberry, strawberry and grape. How do they do it? It’s simple – Crofter’s searches the planet for premium varieties of fruits that are carefully cultivated to ensure they’re providing only the best product.
Crofter’s Premium Spreads are great for traditional uses, like spreading on toast or biscuits, but don’t stop there! Try using them for a mouthwatering glaze on veggies, meats and other savory items, or mix with some water and lemon juice and bake for a chewy fruit leather. Crofter’s has grown since their humble beginning in 1989, but their commitments have always remained the same: affordable organic spreads, responsible creation and jars chock-full of flavor and nutrition.
The Festival Foods Mealtime Mentors offer recipes and resources for a healthier you! Visit www.FestFoods.com/Recipes to explore recipes and filters based on diet, cooking method, course and more. Hungry for more? Visit www.FestFoods.com/Appetite to sign up for our weekly email!
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Casey Wing, RDN, CD
wild for walnuts!
Walnuts are tree nuts with a long history of human consumption, and it’s easy to see why. Walnuts are rich sources of copper, magnesium, and manganese, and also provide a good amount of vitamins B6 and E, folate, iron, potassium, thiamine, and zinc. Walnuts also contain antioxidants, fiber, and protein.
Walnuts contain high amounts of alpha-linolenic acid (ALA), making them one of the best plant sources of omega 3s—ALA has anti-inflammatory effects and supports cardiovascular health. Walnuts have also been shown to reduce both total cholesterol and LDL (“bad”) cholesterol.
Enjoy walnuts on their own as a snack, or as topping on cooked grains, salads, or yogurt—a serving size is one ounce or a small handful. Walnut oil is great for salad dressing and cooking.
Want to try your hand at cooking with walnuts? Here are two recipes to get you started. ●
SELECTED SOURCES “Health benefits of walnuts” by Robert H. Shmerling, MD, www.Health.Harvard.edu, 8/7/24 • “Nuts and your heart: Eating nuts for heart health,” www.MayoClinic.org, 11/15/23
Basmati Rice Pilaf with Shiitake Mushrooms
and Walnuts
From the Taste for Life test kitchen
3 leeks
2 c shiitake mushrooms
2 Tbsp vegetable oil, divided
3 garlic cloves, chopped
½ tsp salt
1 c brown basmati rice
60 min prep time serves 4
2 c low-sodium vegetable broth
½ c toasted walnuts, roughly chopped
3 scallions, chopped
1. Rinse leeks well. Chop white and light green parts into ½-inch dice.
2. Stem mushrooms. Discard stems or save for another use such as making broth. Slice caps thinly and set aside.
3. Heat 1 tablespoon of the oil in a mediumsize pot over medium heat. Sauté leeks and garlic until leeks are soft. Add salt and rice. Sauté rice grains for 2 to 3 minutes to toast them. Add broth and bring mixture to a boil. Cover, reduce heat to low, and cook for 45 minutes.
4. Meanwhile, heat remaining tablespoon of oil in a skillet. Sear mushrooms until they turn golden.
5. Stir mushrooms and toasted walnuts into cooked rice. Garnish with scallions and serve.
Per serving: 384 Calories, 8 g Protein, 0 mg Cholesterol, 50 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 5 g Fiber, 18 g Total fat (2 g sat), 310 mg Sodium, ★★★★ Vitamin A, B6, K, ★★★ Phosphorus, ★★ Vitamin B1 (thiamine), Vitamin B3 (niacin), Magnesium, ★ Vitamin C, E, Folate, Iron, Zinc
Gluten-Free AppleWalnut Stuffing
From the Taste for Life test kitchen
1 loaf of dairy-free, gluten-free bread, chopped into 1-inch cubes (about 9 c)
2 Tbsp olive oil, plus extra for oiling casserole dish
¼ c minced shallots
3 celery ribs, cut into ½-inch dice
3 Granny Smith apples, cut into ½-inch dice
1 c walnuts, chopped
2 c apple cider
1 tsp dried sage
½ tsp dried thyme
2 eggs, lightly beaten
45 min prep time + overnight sit time for bread serves 10
Salt and freshly ground black pepper
1. Set gluten-free bread cubes out overnight on a baking sheet, so they can dry out a bit.
2. Preheat oven to 350°. Oil the bottom and sides of a large glass casserole dish.
3. Heat the 2 tablespoons of oil in a large skillet set over medium heat. Add shallots and sauté until softened, about 3 minutes. Add celery and sauté for 4 minutes. Add apples, walnuts, and apple cider and sauté for 5 minutes.
4. Transfer mixture to greased casserole dish. Add bread cubes, sage, thyme, lightly beaten eggs, and salt and pepper to taste. Gently combine until all bread is moistened.
5. Bake for 30 minutes, until stuffing is browned and crispy on top.
Kitchen Note: The eggs in this recipe help bind the ingredients together, while adding richness, moistness, and flavor to the stuffing.
Per serving: 253 Calories, 6 g Protein, 37 g Carbohydrates, 4 g Fiber, 10 g Total fat (1 g sat), 399 mg Sodium, ★ Vitamin K, Phosphorus, Potassium
BY LISA FABIAN
food favorites for the holiday
Delicata Soup with Apples, Brown Butter and Fried Sage, recipe on page 14
© PATRICIA NIVEN
Oven-Roasted Turkey with Fresh Herbs and Apples
From Seasons Around the Table: Effortless Entertaining with Floral Tablescapes & Seasonal
Recipes by Jessie-Sierra Ross ($35.99, Schiffer Publishing, 2024)
For the Brine
2 heads garlic
12 c water
1 c coarse kosher salt
½ c brown sugar
6 sprigs fresh thyme
6 sprigs fresh rosemary
3 dried bay leaves
1 Tbsp whole black peppercorns
1 tsp red pepper flakes
½ tsp dried sage
4 c plain apple cider or unsweetened apple juice
For the Roasted Turkey
1 brined turkey (use an 18-lb turkey for 12 servings)
2–3 apples (to fill bird cavity)
2–3 yellow onions (to fill bird cavity) avocado oil or butter for coating
Special Equipment
3- to 5-gallon stock pot
1 or 2 meat thermometers
1. Slice garlic heads around their circumferences. Add garlic heads to a large stockpot, along with all brining ingredients except apple cider. Place over mediumhigh heat and boil until salt and sugar have completely dissolved. Stir occasionally.
2. Once salt and sugar have dissolved, remove from heat. Add apple cider and mix. Let brine come to room temperature and then chill in the refrigerator until cold.
3. Once brine is chilled, use it to brine turkey. If turkey is less than 18 pounds, it should fit in a 4- or 5-gallon stockpot, and you can brine it directly in pot. Otherwise, you may need a brining bag.
4. Make sure turkey is completely thawed, the neck and bag of gizzards are removed, and turkey has been thoroughly rinsed inside and outside.
5. Into stockpot or brining bag, scoop or pour brining mix so it covers top of turkey. Be sure cavity of turkey is not blocked at the bottom and is being filled as well.
6. After filling, cover stockpot (or tie top of brining bag securely).
7. Let turkey brine in the refrigerator for 24 to 48 hours.
8. When ready to roast, remove turkey from brine, rinse in the sink, and wipe dry with paper towels. Discard brine.
For the Roasted Turkey
1. Place rinsed and dried turkey in a roasting pan and stuff turkey cavity with quartered apples and onions (these are not to eat, so you can keep skins on onions). The purpose is to occupy space inside turkey to prevent it from drying out. The apples and onions block hot oven air from heating inside of bird, allowing it to cook more evenly.
2. Prop turkey up on its wings, folding them under back of bird, so it looks as though it will rest on its “elbows.” This will keep rest of meat far away from any juices that come out of bird while cooking.
3. Coat outside of turkey with vegetable or avocado oil. You can just pour some on top and rub it around with your hands. This helps with browning. You can use a butter coating as well, but high-temperaturesafe oils like avocado oil brown turkey beautifully.
4. Roast turkey at 400° until it reaches 15° below the safe final temperature of 165°. Turkey will continue to cook once it’s removed from oven. Cover turkey with foil out of the oven, and keep thermometer in turkey to ensure final temperature reaches 165°.
5. Once turkey reaches 165°, let it stand at least 30 minutes. Slice and enjoy!
Kitchen Note: Brining the turkey before roasting truly makes all the difference. Start brining one to two days before Thanksgiving dinner, so it has plenty of time to marinate. The mix of salt, spices, and aromatics adds flavor to the meat, but it also helps create that golden crispy skin after roasting. A combination of fresh herbs, garlic, and apple cider (or apple juice) infuses flavor into the turkey, and the results are always amazing.
Per serving: 287 Calories, 43 g Protein, 143 mg Cholesterol, 0 g Carbohydrates, 0 g Total sugars (0 g Added sugars), 0 g Fiber, 11 g Total fat (3 g sat), 223 mg Sodium, ★★★★★ Vitamin B3 (niacin), B12, Phosphorus, ★★★ Zinc, ★★ Vitamin B2 (riboflavin), ★ Magnesium
4½ hrs prep time + 2 days brining time serves 12
Delicata Soup with Apples, Brown Butter and Fried Sage
From Fruitful: Sweet and Savoury Fruit Recipes
Inspired by Farms, Orchards and Gardens by Sarah Johnson ($34.99, Kyle Books, 2024)
1 delicata squash*
Olive oil
1 large onion, diced
3 carrots, peeled and diced
Salt and black pepper
2 garlic cloves, diced
1 bay leaf
1 hr, 45 min prep time serves 4
2 sprigs sage, plus 3-4 stems for garnish (optional)
Pinch chili flakes
1¾ oz unsalted butter
1 apple, peeled, quartered, and cored
18–20 fl. oz. low-sodium vegetable or chicken stock
1. Preheat oven to 400°.
2. Slice squash in half and season flesh with salt and pepper. Drizzle with some olive oil and place halves, cut-side down, on a roasting tray. Roast in oven for 25 to 40 minutes, until skin becomes blistered and flesh turns tender throughout. Once done, remove from oven and allow to cool slightly.
3. In the meantime, take a large heavybased saucepan and add a drizzle of olive oil, along with onions and carrots. Sprinkle a pinch of salt over them and cook over a low heat with lid on for about 10 minutes until onions become translucent without browning. Stir in garlic, bay leaf, sage, and chili flakes, and then continue to cook for a further 10 minutes.
4. While vegetables cook, make brown butter. Place butter in a stainless-steelbased (or other light-colored) pan over a medium heat. Once butter has melted and starts to foam, gently swirl pan and scrape bottom where solids are beginning to settle. After a few minutes, butter will begin to color. Reduce heat so foam settles, and continue to cook until butter solids are hazelnut brown. Immediately transfer butter to a heatproof bowl and keep somewhere warm.
5. Once squash has cooled enough to handle, remove seeds and stringy core. Scoop out soft flesh and add it to pan
along with apple, stock, and half of brown butter. Set aside remaining brown butter for later. Increase heat to medium-high and bring everything to a boil. Reduce heat slightly and continue to simmer for about 20 minutes until apple is soft.
6. Remove pan from heat and discard bay leaf. Transfer one-third of soup to a blender and purée until smooth. Be careful when blending hot liquids, as pressure can build up and cause blender lid to come off unexpectedly. To avoid this, fill blender jug no more than halfway, and leave lid slighty ajar, allowing steam to escape. Placing a tea towel over the top will catch any potential splatters. Once soup is smooth, pour it into a large bowl and continue with the other two-thirds. Return blended soup to pan (it may require reheating). Taste and adjust seasoning to your preference.
7. If you wish to garnish soup with fried sage, take a small frying pan and pour in enough oil to cover the base. Place pan over medium-high heat. Set aside 12 sage leaves. Line a heatproof ceramic plate with a paper towel and keep it nearby. After a minute or two, test temperature of oil by adding a drop of water. If it sizzles, add sage leaves. Let them fry for around 2 to 3 seconds, and then turn off heat. Allow sage to fry for a few more seconds, and then transfer it to paper towel to drain. Season fried sage while it’s still hot and then let it cool.
8. When you are ready to serve, check to see if remaining brown butter is still melted. If not, gently warm it throughout. Ladle warm soup into bowls and swirl in spoonfuls of brown butter. Finish with freshly ground pepper and fried sage, if using.
*Delicata is a type of winter squash. This soup can also be made with butternut squash.
Per serving: 221 Calories, 2 g Protein, 27 mg Cholesterol, 26 g Carbohydrates, 8 g Total sugars (0 g Added sugars), 5 g Fiber, 14 g Total fat (7 g sat), 349 mg Sodium, ★★★★★ Vitamin A, ★★ Vitamin B6, C, ★ Vitamin B1 (thiamine), K, Magnesium, Phosphorus, Potassium
Maple-Glazed Buttermilk
Cornbread
60 min prep time makes 12 pieces
From A Couple Cooks: 100 Recipes to Cook Together by Sonja Overhiser and Alex Overhiser ($40, Chronicle Books, 2024)
1½ c yellow cornmeal (medium grind or stone ground)
1 c all-purpose flour
¼ c packed light brown sugar
1½ tsp baking powder
½ tsp baking soda
1 tsp kosher salt
2 eggs
7 Tbsp unsalted butter, melted
1½ c buttermilk
Maple Glaze
1 Tbsp unsalted butter
¼ c maple syrup
¼ tsp cinnamon
1. Preheat oven to 375°. Grease a 9x9-inch baking dish.
2. In a medium bowl, stir together cornmeal, flour, brown sugar, baking powder, baking soda, and salt.
3. In a separate bowl, whisk together eggs, melted butter, and buttermilk. Add wet ingredients to dry ingredients and stir with a spatula until just combined.
4. Pour batter into prepared pan and smooth top evenly with a spatula. Bake until cornbread is puffed and golden and a toothpick comes out clean, 24 to 26 minutes. Remove from oven.
5. To make maple glaze: in a small saucepan, melt butter with maple syrup and cinnamon. Pour glaze over top of bread and brush it to evenly cover. Let it cool for at least 15 minutes, and then cut into pieces and serve.
Kitchen Note: The maple glaze seeps deeper into the cornbread the longer it sits, enhancing the flavor. It works well to make this dish in advance and bring it as a side dish to a dinner or a potluck. Refrigerated leftovers also work well reheated. Use medium grind cornmeal if possible; it lends a robust flavor and texture that’s preferable to fine ground. Store, covered, for 1 day at room temperature; thereafter it will keep, refrigerated, for up to 5 days, or freeze for up to 3 months. Reheat leftovers in a 350° oven until warmed through, 10 to 15 minutes.
Per serving (1 slice): 230 Calories, 4 g Protein, 48 mg Cholesterol, 33 g Carbohydrates, 9 g Total sugars (7 g Added sugars), 1 g Fiber, 9 g Total fat (5 g sat), 204 mg Sodium, ★ Vitamin B1 (thiamine), B2 (riboflavin), Calcium, Folate, Phosphorus
1½ hrs prep time serves 10
Sourdough Bread Stuffing with Turkey Sausage and Cranberries
From Seasons Around the Table: Effortless Entertaining with Floral Tablescapes & Seasonal Recipes by Jessie-Sierra Ross ($35.99, Schiffer Publishing, 2024)
For the Bread Croutons
1 sourdough boule (slightly stale preferred!)
¼ c butter, melted
2 tsp garlic powder
2 tsp dried parsley
2 Tbsp olive oil
1 Tbsp Bell’s Seasoning (this is a poultry seasoning containing rosemary, oregano, sage, ginger, marjoram, thyme, and pepper)
Pinch kosher salt
Freshly ground black pepper
For the Stuffing
3 stalks celery, trimmed
2 large carrots, peeled
1 medium yellow onion, peeled
16 oz turkey breakfast sausage (uncooked)
2 cloves fresh garlic
1 Tbsp fresh sage, chopped
4 sprigs fresh thyme leaves, stems removed
1 sprig fresh rosemary, stems removed
1 c dried unsweetened cranberries
½–1 cup low-sodium chicken bone broth or rich turkey stock
1 Tbsp olive oil
Kosher salt
Freshly ground black pepper
To Make the Bread Croutons
1. Preheat oven to 375° and reserve a large baking tray.
2. Slice and cube bread into 1-inch cubes or hand-tear bread into bite-sized pieces. Add to a large mixing bowl.
3. Melt butter and mix with oil, and then add to bread. Toss to coat.
4. Sprinkle on seasoning and a generous pinch of kosher salt and pepper. Again, toss to coat.
5. Spread bread in a single layer on a large baking tray and place in oven for 10 minutes.
6. After 10 minutes, flip bread cubes over and bake for an additional 10 minutes.
7. Let cool.
To Make the Stuffing
1. Dice celery, carrots, and onion. Mince garlic and destem your herbs.
2. Set a large frying pan on high heat and add turkey sausage. As sausages cook, break them up into a crumble.
3. After fully cooking, set aside in a bowl but keep drippings in pan.
4. In same pan that you cooked sausages, add oil and reheat to medium-high heat.
5. Once hot, add vegetables, garlic, and herbs to pan. Add a generous pinch of salt and cook.
6. Stirring often, cook vegetables until slightly wilted, watching for overbrowning, about 5 to 7 minutes.
7. Next, add cranberries and cooked sausage to pan. Let cook for 3 minutes while stirring.
8. Remove pan from heat.
To Assemble
1. In a large bowl, mix together toasted bread cubes and cooked ingredients. Stir well with a large wooden spoon.
2. Grease a large casserole dish and add bread stuffing mixture. Spread into an even layer.
3. Pour stock or bone broth over top, but don’t mix again. It will spread out naturally. If you made dish earlier and refrigerated it, let it return to room temperature before baking.
4. Bake in a 375° oven for 25 minutes.
5. Remove from oven to a cooling rack.
Kitchen Note: Stuffing can be as varied as the regions it’s served in. From traditional oyster stuffing in New England to corn dressing from the South, what stays the same is the love put into it! For food safety, bake the stuffing outside the turkey. To bring back the extra flavor lost by not cooking the stuffing inside the bird, use a poultry bone broth to moisten the ingredients before baking.
Per serving: 305 Calories, 15 g Protein, 46 mg Cholesterol, 31 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 3 g Fiber, 14 g Total fat (5 g sat), 584 mg Sodium, ★★★ Vitamin B1 (thiamine), B3 (niacin), ★★ Vitamin B2 (riboflavin), B6, B12, K, Folate, Phosphorus, ★ Vitamin A, Iron, Zinc
fast & healthy lunches
try a nutrient-rich macro bowl
Making your own lunch is a wonderful way to enjoy a satisfying, nutrient-dense midday meal, and it will save you money too. Although we usually think of sandwiches at lunchtime, eating a meal that isn’t breadbased may improve energy and digestion. Because it is high in refined carbohydrates, bread can spike blood sugar and contribute to insulin resistance over time.
An excellent alternative is a macro bowl, which is like a salad, but more filling and hearty. Macro bowls provide proteins, carbs, and healthy fats in a single serving. Another nice thing about macro bowls is that you can vary the ingredients weekly, so you never get bored!
Build a bowl
To save time during busy weekdays, cook proteins and carbs over the weekend. Staples that work well include chicken thighs, meatballs, sweet potatoes, and roasted broccoli. Combining these prepped components with raw veggies and healthy fats creates balanced macro bowls.
Find a generously sized, lightweight, leak-proof container, and go macro! Here’s a foolproof formula to try.
✚ Start with a hearty serving of protein. For example: Several ounces
of roast chicken, leftover steak, meatloaf, canned salmon or tuna, hard-boiled eggs, cottage cheese, or hummus.
✚ Fill at least half of your lunch container with colorful nonstarchy vegetables such as lettuce, cucumber, tomato, carrots, celery, peppers, onions, broccoli, and cabbage.
✚ Add ½ cup of starchy carbohydrates or fruit. For example: baked sweet potato, baked butternut squash, homemade potato salad, wild rice, quinoa, beans, or an apple.
✚ Complete your bowl with a generous serving of healthy fats. For example: avocado, tahini, or olive oil-based dressings and sauces like vinaigrette and chimichurri.
For a drink, try coconut water. It’s rich in electrolytes and pleasantly sweet, and you can add a squeeze of lime juice for flavor. ●
Lili Hanft is a functional nutritional therapy practitioner. She works with clients to help them nourish their bodies, feel confident in the kitchen, and tailor their diets to their unique needs and health goals. Lili teaches virtual cooking classes focused on simple, nutrient-dense recipes and meal prep. Learn more at nutrientdensenourishment.wordpress.com and follow her on Instagram @nutrientdensenourishment.
Winning combos
• Chicken thighs, cubed baked sweet potatoes, roasted broccoli, and pesto
• Taco-seasoned ground beef, tomatoes, lettuce, rice, and guacamole
• Hard-boiled eggs, feta cheese, cucumbers, peppers, chickpeas, kalamata olives, and vinaigrette
5 min prep time makes approximately ² ⁄ ³ cup
Chimichurri
From the Taste for Life test kitchen
¼ c extra-virgin olive oil
2 Tbsp red wine vinegar
1 small shallot, thinly sliced
2 garlic cloves, minced
1 Fresno chili, finely chopped
½ c coarsely chopped fresh flatleaf parsley
1 Tbsp finely chopped fresh oregano
½ tsp fine sea salt
1. Whisk oil, vinegar, shallot, garlic, chili, parsley, oregano, and salt together thoroughly in a small bowl. Serve over seafood, vegetables, potatoes, rice, or grilled meats.
Kitchen Note: Chimichurri is traditional Latin American herb sauce that can be used as a marinade for meats or drizzled over just about any dish—it’s perfect for adding a burst of flavor to your lunchtime macro bowl.
Per serving (2 tablespoons): 115 Calories, 1 g Protein, 4 g Carbohydrates, 1 g Fiber, 11 g Total fat (2 g sat), 106 mg Sodium, ★★★★★ Vitamin K, ★★ Vitamin C, ★ Vitamin E
got the blues?
natural ways to ease the symptoms of seasonal depression
As the days grow shorter, people who suffer from seasonal affective disorder, aka SAD, may start to experience the winter blues. While depression is a serious concern that should be treated by a medical professional, certain foods and supplements may also offer beneficial mental health support. Here are a few to consider.
Vitamin D
Diminishing daylight hours means less vitamin D for people who depend on direct sunlight to get their daily dose. Low levels of vitamin D have been linked to depression, so boosting intake of this key vitamin may be in order during months when the sun rises late and sets early.
Vitamin D can be found in most multivitamins, and as a stand-alone supplement. The best food sources of vitamin D are
✔ Fatty fish (salmon, sardines, swordfish, and tuna)
✔ Fish oil
✔ Egg yolks
✔ Fortified breakfast cereals
✔ Fortified dairy products (milk, cheese, yogurt)
✔ Fortified plant milks and plantbased dairy products
✔ Fortified orange juice
✔ Certain types of mushrooms
Omega 3s
Omega-3 fatty acids may help to reduce the symptoms of mild to moderate depression. Omega 3s support brain function, and people with depression may have low levels of the omega 3s eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-3 supplements like cod liver oil, fish oil, krill oil, and plant-based algal oil (derived from algae) are available, and good food sources of omega 3s include
✔ Fish and other seafood (herring, mackerel, salmon, sardines, and tuna)
✔ Nuts and seeds (chia seeds, flaxseeds, and walnuts)
✔ Plant oils (canola oil, flaxseed oil, and soybean oil)
✔ Fortified eggs, juice, milk, and yogurt
St. John’s wort
St. John’s wort has been shown to help people with mild to moderate (but not severe) depression. Studies show it may work as well as prescription medications, without some of the side effects. Research also indicates that St. John’s wort is even more effective in treating SAD when paired with light therapy.
St. John’s wort should not be taken with certain antidepressant medications (like SSRIs), as it may increase the risk of high levels of serotonin accumulating in the body. It may also weaken other prescription medications like birth control pills and blood thinners, so talk to your healthcare practitioner before adding this herb, or any new supplements, to your regimen. ●
SELECTED SOURCES “Efficacy of omega-3 PUFAs in depression: A meta-analysis” by Y. Liao et al., Translational Psychiatry, 8/5/19 • “Multivitamin/mineral supplements,” 6/6/23; “Omega-3 fatty acids,” 2/15/23, Office of Dietary Supplements, National Institutes of Health, http://ods.od.nih.gov • “St. John’s wort and depression: In depth,” National Center for Complementary and Integrative Health, https://nccih.nih.gov • “Vitamin D,” Harvard T.H. Chan School of Public Health, www.hsph.harvard.edu
Probiotics
While calling for additional clinical trials, emerging research has found small but significant effects of probiotics for depression and anxiety. Probiotic supplements are available, and the “good” or healthy bacteria in the gut, known as probiotics, can also be found in certain types of fermented foods such as
✔ Yogurt
✔ Kefir
✔ Kimchi
✔ Kombucha
✔ Sauerkraut
✔ Sourdough bread
✔ Tempeh
Magnesium
In patients with depression, there appears to be a strong link to blood serum magnesium levels. Magnesium regulates inflammation, and it’s also known to affect brain biochemistry, which is evident in pathways linked to depression.
Some multivitamin/mineral supplements have low amounts of magnesium, so be sure to check products labels to make sure you’re getting enough of this important mineral. Foods high in magnesium include
✔ Almonds
✔ Black beans
✔ Cashews
✔ Edamame (soybeans)
✔ Peanuts
✔ Pumpkin seeds
✔ Soymilk
✔ Spinach
Melatonin
When seasons change, the levels of melatonin in your body may change as well. More studies are needed, but supplementation with melatonin may provide relief to some people with depression that comes on in the cold months. Melatonin supplements are widely available, but this naturally occurring hormone can also be found in foods including
✔ Fish (salmon and sardines)
✔ Milk and eggs
✔ Nuts (almonds and pistachios)
Need support now?
If you are experiencing emotional distress or thinking about suicide, help is available. The 988 Suicide & Crisis
Lifeline provides free and confidential support 24 hours a day, seven days a week in the US. Talking with someone about how you are feeling can save your life.
Call or text 988 to get help, or chat with trained counselors at 988Lifeline.org/chat
moving beyond metabolic syndrome
take control of your blood sugar
Blood sugar stability should be on everyone’s radar as a barometer for overall health, whether or not they have diabetes. For many people, blood sugar instability stems from metabolic syndrome, a condition that typically occurs when the body’s cells become resistant to insulin.
Metabolic syndrome is diagnosed when a person has at least three of the following: high blood glucose (sugar), low HDL (good) cholesterol, high triglycerides, large waist circumference, and high blood pressure. Having metabolic syndrome increases the risk of diabetes, heart disease, and stroke, as well as other conditions including dementia, cancer, and worse COVID-19 outcomes.
Americans’ tendency to enjoy fast, processed, highglycemic food, together with overconsumption of calories, and inactivity are among the primary causes of metabolic syndrome. However, many other underlying factors can trigger it, including dwindling estrogen or testosterone that accompanies aging; poorly managed hypothyroid disease; inadequate sleep and sleep apnea; stress and trauma; lack of access to healthy food and exercise opportunities; gut microbiome imbalance; and drug side effects.
A healthy diet—rich in lean protein, nuts, seeds, good fats, complex high-fiber carbs, and lots of veggies—and regular exercise form the cornerstone of any approach to acute and subclinical metabolic disease. Here are some additional ways to support healthy blood sugar levels.
Fill up on fiber
Many studies support the use of soluble fiber for blood sugar, weight, appetite, and cholesterol support. Soluble fiber gets gelatinous in water, slowing the release of sugars from food, improving satiety, enhancing gut health, and reducing the reabsorption of cholesterol in
the intestines so it is better eliminated. Food sources of fiber include beans, legumes, flaxseeds, psyllium seeds, apples, citrus pectin, and pears.
Bring on the bitters
Bitter-tasting herbs and foods consumed just before or alongside a meal help modulate appetite and sugar cravings, enhance digestive juices and motility, and reduce blood sugar. According to several studies, the culinary herb turmeric shows promise, as do cacao, black coffee, and green tea (skip the cream and sugar).
Helpful herbs
Powdered cinnamon has been shown in several studies (albeit with some conflicting results) to improve insulin sensitivity, blood glucose, hemoglobin A1C, and cholesterol levels when taken with food. It is not appropriate in therapeutic doses for Type 1 diabetes and may aggravate constipation. Blueberry, chromium, and hibiscus may also offer blood sugar benefits. ●
SELECTED SOURCES “About metabolic syndrome,” American Heart Association, www.Heart.org, 10/17/23 • “Anti-hyperglycemic and insulin sensitizer effects of turmeric and its principal constituent curcumin” by Z. Ghorbani et al., Journal of Endocrinology and Metabolism • “Effects of coffee and tea consumption on glucose metabolism . . .” by Y. Kondo et al., Nutrients, 1/19 • “Effects of coffee consumption on glucose metabolism . . .” by C.E.G. Reis et al., Journal of Traditional and Complementary Medicine, 7/19 • “The effect of different amounts of cinnamon consumption on blood glucose in healthy adult individuals” by N. Kizilaslan and N.Z. Erdem, International Journal of Food Science, 2019 • “Fiber: The carb that helps you manage diabetes,” Centers for Disease Control and Prevention, www.CDC. gov, 2024 • “Only 12 percent of American adults are metabolically healthy . . .,” University of North Carolina Gillings School of Public Health, www.unc.edu, 11/18
What to eat for better blood sugar
• 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
• Healthy fats from foods like avocados, olive oil, and walnuts
• Water and unsweetened drinks
—Taste for Life staff
Salmon Fillets with Avocado and Lime
From the Taste for Life test kitchen
2 ripe avocados, peeled, pitted, and cubed
2 Tbsp lime juice
¼ c chopped cilantro Salt and freshly ground black pepper
3 Tbsp olive oil, divided
4 (6- to 7-oz) salmon fillets (about 1-inch thick) with skin on
1 lime, cut in 4 wedges
25 min prep time serves 4
1. In a small bowl, gently combine cubed avocados, lime juice, cilantro, and salt and pepper to taste.
2. Preheat oven broiler. Grease an oven-safe pan with 1 tablespoon of the oil. Rub remaining 2 tablespoons of oil all over fillets. Place fillets skin-side down in pan.
3. Broil, without turning, until salmon is opaque in center, about 8 to 9 minutes.
4. Spoon avocado-lime mixture over salmon. Serve with lime wedges.
Kitchen Note: This recipe features ingredients to support healthy blood sugar levels, including fish, citrus, and avocados, which are rich in healthy fat.
Per serving: 612 Calories, 37 g Protein, 94 mg Cholesterol, 11 g Carbohydrates, 1 g Total sugars (0 g Added sugars), 7 g Fiber, 48 g Total fat (9 g sat), 400 mg Sodium, ★★★★★ Vitamin B3 (niacin), B6, B12, D, E, Phosphorus, ★★★ Vitamin B1 (thiamine), B2 (riboflavin), Folate, ★★ Vitamin C, K, Potassium, ★ Vitamin A, Magnesium, Zinc
sweet potatoes
Despite their name, sweet potatoes aren’t related to potatoes at all but are members of the morning glory family. While the sweet potatoes you find in the grocery store tend to be the kind with light pink skin and orange flesh, other varieties may be white, yellow, red, or even purple.
Sweet potatoes are great sources of vitamin A which supports healthy vision and better immunity. Antioxidant compounds called carotenoids give sweet potatoes their bright color and help protect against cell damage. Sweet potatoes are also a good source of B vitamins, vitamin C, potassium, and fiber.
Sweet potatoes are a “superfood” that has been linked to a lower risk of developing cancer and heart
disease. They may help reduce inflammation, and they are low on the glycemic index, so they support blood sugar management. A word of caution: Eating sweet potatoes that have been baked, roasted, or fried may cause your blood sugar to spike, so if you have Type 2 diabetes be sure to consult with your doctor about how best to incorporate sweet potatoes into your diet. Sweet potatoes work well in soups and salads. They can be baked, mashed, sliced into cubes or wedges and roasted, or boiled (which may help them retain their nutrients better than other cooking methods). ●
SELECTED SOURCES “Health benefits of sweet potatoes,” www.WebMD.com, 7/17/23 • “Sweet potatoes,” Harvard T.H. Chan School of Public Health, https://hsph.harvard.edu, 2023
Thanksgiving Baked Oat Muffins
From Healthy, My Way by My Nguyen ($32.50, Rodale Books, 2024)
¾ c pecans, divided
1 medium sweet potato (about 6 oz)
½ c almond or regular milk
1 large egg
1½ c oat flour
¼ c packed brown sugar
½ tsp kosher salt
½ tsp ground allspice
1 tsp baking powder
½ c dried cranberries
60 min prep time makes 6 muffins
1. Preheat oven to 350°. Line every other cup of a 12-cup muffin tin with paper liners.
2. While oven preheats, spread pecans in a single layer on a baking sheet and toast until they turn lightly golden, about 8 minutes. Transfer to a plate and, when they have cooled, coarsely chop them. Set aside.
3. Poke sweet potato in several places with the tip of a knife to release steam. Microwave sweet potato on high until it is very soft, about 6 minutes.
4. When sweet potato is cool enough to handle, scoop flesh into a large mixing bowl and mash well with a fork. Add milk and egg and stir together with fork.
5. In a separate large bowl, whisk together oat flour, brown sugar, salt, allspice, and baking powder. Add flour mixture to sweet potato mixture and stir with a rubber spatula until well incorporated. Stir in cranberries and ½ cup of the chopped pecans.
6. Spoon batter into prepared muffin tin, filling each cup right to the top of the liner. Sprinkle remaining ¼ cup of pecans over tops of muffins.
7. Bake muffins on center rack of oven until tops spring back when pressed and a toothpick inserted in center of one of muffins comes out clean, about 25 minutes. Tip muffins out onto a wire rack and serve warm or at room temperature.
Kitchen Note: This option straddles the line between a conventional muffin and baked oatmeal. You’ll get notes of candied sweet potato, pecan pie, and cranberry sauce in every bite. Enjoy one with some turkey bacon, and all you’ll be missing will be the mashed potatoes and gravy! There’s no need to buy oat flour for this recipe. Just whiz old-fashioned rolled oats in your blender until they’re reduced to a fairly fine powder.
Per serving (1 muffin; made with almond milk): 287 Calories, 6 g Protein, 27 mg Cholesterol, 41 g Carbohydrates, 17 g Total sugars (6 g Added sugars), 4 g Fiber, 12 g Total fat (1 g sat), 250 mg Sodium, ★★★ Phosphorus, ★★ Vitamin B1 (thiamine), ★ Vitamin A, B6, Calcium, Iron, Magnesium, Zinc
mocktails spirit-free beverages
Those who enjoy nonalcoholic mixed drinks already know how interesting, refreshing, and colorful these beverages can be. Try your hand at making the following alcohol-free sippers, all of which are based on popular cocktails.
Discover more fun and festive nonalcoholic drink recipes at tasteforlife.com/ mocktails
Bloody Mary
From Make It a Mocktail Recipe Deck by Derick Santiago ($16.99, Adams Media, 2024)
⅛ tsp salt for glass rim
⅛ tsp ground black pepper for glass rim
1 lemon wedge for glass rim
3 oz canned tomato juice
2 oz cucumber juice*
½ oz lemon juice
4 dashes hot sauce
15 min prep time serves 1
3 dashes Worcestershire sauce
Pinch salt and ground black pepper
1 lemon wedge, 3 cherry tomatoes, 1 cucumber ribbon, and 1 jalapeño slice placed on one spear for garnish
1. Combine the ⅛ teaspoon each of salt and pepper on a small plate. Wet half the rim of a highball glass using 1 lemon wedge. Dip wet part of rim in salt and pepper mixture. Set aside.
2. In the larger part of a Boston shaker tin, combine juices, hot sauce, Worcestershire sauce, and the pinch of salt and pepper.
3. Put some large cubes of ice in the smaller tin of the Boston shaker, and cover with a julep strainer.
4. Pour contents of larger tin into smaller tin through strainer. Strain mixture back into larger tin. Repeat five times.
5. Fill rimmed glass with ice cubes. Strain mixture into glass. Add spear of lemon, tomatoes, cucumber, and jalapeño for garnish.
Kitchen Note: This twist on the classic Bloody Mary adds cucumber juice for freshness while maintaining its depth of flavor.
* Find an easy recipe for cucumber juice at tasteforlife.com/cukejuice
Per serving: 40 Calories, 2 g Protein, 0 mg Cholesterol, 10 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 2 g Fiber, 1 g Total fat (0 g sat), 443 mg Sodium, ★★★★★ Vitamin C, ★ Vitamin B1 (thiamine), B6
Spicy Earl-Garita
From Make It a Mocktail Recipe Deck by Derick Santiago ($16.99, Adams Media, 2024)
1 Tbsp sea salt for glass rim
1 Tbsp lime zest for glass rim
1 lime wedge for glass rim
1 jalapeño slice
¾ oz agave nectar
1 oz lime juice
3 oz Earl Grey tea (cooled to room temperature)
Tiki Tiki Tiki Room
From Pretty Simple Cocktails by Julianna McIntosh ($24.99, Clarkson Potter/Publishers, 2024)
Standard ice cubes, for serving
4 oz coconut water
3 oz Fresh Pineapple Juice (recipe follows)
1 oz freshly squeezed grapefruit juice
2 oz sparkling water, for topping Grapefruit wedges, for garnish
20 min prep time makes 1 mocktail
1. Fill a wine glass or double rocks glass with standard ice cubes.
2. Add coconut water, pineapple juice, and grapefruit juice and give it a stir.
3. Top with sparkling water and place grapefruit wedges on top.
Kitchen Note: The mix of delicately sweet coconut water, fresh pineapple, and bracingly sour grapefruit juice give this drink a whole lot of character and sunshine with zero chances of a hangover. In fact, this tropical-inspired cocktail is proof (or “zeroproof”) that, despite what commercials might have you believe, you definitely don’t need alcohol to be transported to a beachy vacation mode.
Per serving: 97 Calories, 2 g Protein, 0 mg Cholesterol, 23 g Carbohydrates, 18 g Total sugars (0 g Added sugars), 2 g Fiber, 0 g Total fat (3 g sat), 121 mg Sodium, ★★★★ Vitamin C, ★ Vitamin B1 (thiamine), B6, Magnesium, Potassium
Fresh Pineapple Juice
From Pretty Simple Cocktails by Julianna McIntosh ($24.99, Clarkson Potter/Publishers, 2024)
½ fresh pineapple, peeled, cored, and cut into bite-size chunks
½ c cold filtered water
25 min prep time serves 1
1. On a small plate, combine salt and lime zest. Wet half the rim of a rocks glass using lime wedge. Dip wet part of rim in salt mixture. Set aside.
2. In a cocktail shaker, lightly muddle jalapeño and agave nectar together.
3. Add lime juice and tea to shaker. Add large cubes of ice, cover, and shake 10 to 12 seconds.
4. Fill rimmed glass with ice cubes and then strain mixture into glass.
Kitchen Note: Earl Grey is flavored with oil of bergamot, which comes from a citrus fruit.
Steeping this tea for a few extra minutes makes a nice base for spirit-free margaritas.
Per serving: 78 Calories, 0 g Protein, 0 mg Cholesterol, 22 g Carbohydrates, 17 g Total sugars (15 g Added sugars), 2 g Fiber, 0 g Total fat (0 g sat), 379 mg Sodium, ★★★ Vitamin C
20 min prep time makes 2½ cups
1. In a blender, combine pineapple chunks and water and blend until completely smooth with no chunks of fruit.
2. Strain through a fine-mesh sieve set over a liquid measuring cup. Transfer to a clean airtight container and store in the fridge up to 1 week.
Excerpted from The Garlic Companion © by Kristin Graves ($26, Storey, 2024). Used with permission from Storey Publishing, www.Storey.com.
great garlic! get to know this powerful culinary herb
Garlic is an allium (Allium sativum, to be exact), part of the lily family and cousin to onions, shallots, and leeks. Though most people view the fragrant bulb as an herb, garlic is technically a root vegetable. It’s one of the few vegetables used more as a flavoring than as the main focus in a dish. Due to its pungent aroma, garlic is sometimes referred to as the “stinking rose.”
My grandma tended beds of beautiful roses, and even though the aroma of garlic may be quite different from that of roses, I take comfort in being able to draw parallels to her. Like roses, garlic has been grown for centuries; its role in history is significant and connected to nearly all ancient societies.
Garlic for health
The list of garlic’s health benefits is quite long. Many research studies suggest that people who ingest garlic regularly are less likely to catch a cold, and the cloves are commonly used as an herbal supplement to help maintain a healthy immune system.
Garlic is also widely touted as a supplement for heart health because of its anti-inflammatory effects: The cloves offer high amounts of vitamins that can help lower blood pressure and cholesterol levels. Studies have even
shown that garlic is helpful in fighting foodborne illness because its diallyl sulfide is thought to be 100 times more effective than two popular antibiotics.
The health benefits from garlic can be obtained by adding it (in moderation) to your diet, or even taking it in the form of garlic pills. Use caution when eating raw garlic, since the cloves in their natural state have a fiery bite and can cause severe heartburn.
The healthful constituents of garlic include Vitamins C and B6, both of which play a role in maintaining a healthy immune system.
Manganese, which helps enzymes within the body break down carbohydrates, proteins, and cholesterol.
Allicin, a powerful antioxidant that can help the body block free radicals. Free radicals can harm and alter the makeup of other cells and have been implicated in heart disease.
Zinc, which aids in the healthy growth of cells within the body. ●
Kristin Graves is a fifth-generation farmer in Alberta, Canada. In addition to her vegetable CSA, she focuses on growing fresh garlic for local markets, shipping seed bulbs across Canada, and creating unique seasonings for garlic enthusiasts and local chefs. Her website is www.fifthgengardens.ca, and her Instagram handle is @fifthgengardens. Photo by Michael Piazza.
Herbed Garlic Bread
From The Garlic Companion by Kristin Graves ($26, Storey, 2024)
½ c (1 stick) butter, softened
2 garlic cloves, minced
1 tsp finely chopped fresh dill
¼ tsp freshly ground black pepper
1. Preheat the oven to 375°.
makes 8 servings
1 tsp finely chopped fresh parsley
1 loaf French bread or baguette
1 c shredded mozzarella cheese (optional)
2. Mix together the butter, garlic, dill, pepper, and half of the parsley in a small bowl.
3. Cut the bread loaf in half lengthwise. Generously spread the butter mixture onto each half. Sprinkle the cheese, if using, over the butter. Top with the remaining parsley.
4. Place the loaf on a baking sheet and bake, uncovered, for 12 to 15 minutes, until golden, or the cheese, if using, is bubbly.
Kitchen Note: Being able to cook with fresh herbs is one of the best parts of growing a garden. The herbs add so much depth to the flavor of this buttery garlic bread that every piece will be quickly devoured.
Per serving: 309 Calories, 11 g Protein, 59 mg Cholesterol, 21 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 1 g Fiber, 20 g Total fat (12 g sat), 458 mg Sodium, ★★ Vitamin B1 (thiamine), B2 (riboflavin), Calcium, Phosphorus, ★ Vitamin A, B3 (niacin), B12, Folate, Zinc
how many pieces?
Count the pieces of pie and write the number found in the boxes.
“Gratitude is the closest thing to beauty manifested in an emotion.”
— Mindy Kaling
Bitchin’ Sauce is made from raw, California almonds and is Gluten-Free, Vegan, Kosher, Non-GMO, and totally Bitchin’. Try out our creamy dips on your favorite savory foods! Sold in the refrigerated dip section.
