1218_Lunds&Byerlys

Healthy holiday treats

delicious vegan and vegetarian cookies throughout!

Benefits of Bone Broth Keep Cognition Sharp

COMPLIMENTARY

DECEMBER 2018

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Edition of Taste for Life

®

Healthy Baking Tips

10/31/18 11:56 AM

[ nutrition plus ] Vitamin D3

vitamin D3 What is it?

How do you get it?

Vitamin D is the catch-all term for a collection of nutrients, the most common of which are vitamins D2 (ergocalciferol) and D3 (cholecalciferol). Although the body metabolizes both D2 and D3 into calcifediol, most studies show that D3 is more effective at raising blood levels of this compound. Vitamin D3 has been shown to treat or prevent many health conditions and diseases including certain cancers, diabetes, immune system disorders, and osteoarthritis.

Vitamin D3 is produced naturally by the body when exposed to sunlight. Many people receive insufficient sun exposure for a variety of reasons, including living in areas with high pollution or tall buildings that block sunlight, spending a lot of time indoors, and using sunscreen.

Vitamin D3 is also available from some food sources derived from animals, including butter, egg yolks, fatty fish and fish oil, and liver.

Preliminary research suggests that supplementation with vitamin D may reduce the risk of developing heart disease.

How much do you need?

A minimum daily intake of 600 International Units (IU) of D3 is needed by most adults to avoid serious health problems.

If sunlight and food sources do not provide sufficient amounts of D3, supplementation may be needed. Some physicians and researchers believe 600 IU is too low to mitigate disease risk and suggest 1,000 to 2,000 IU of vitamin D3 daily. ●

SELECTED SOURCES “3 surprising benefits of vitamin D,” 11/13/17; “Vitamin D2 vs. D3: What’s the difference?” by Atli Arnarson, 3/4/18, www.Healthline.com • “Vitamin D & heart disease,” www.ClevelandClinic.org

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2018

11/2/18 1:35 PM

[ contents ]

december 5 market gourmet Cheesy Pesto Wheels

6 health front Fermented foods • Benefits of tomatoes • Organics may curb cancer • More

12 holiday desserts Satisfy your sweet tooth with healthier treats.

18 festive foods Try new twists on latkes.

6

20 health strategies Get relief from headaches, naturally.

22 brain boosters Boost memory with foods and supplements.

26 let’s get cooking

15 featured recipe REINDEER CUPCAKES

Learn how to swap in healthier baking ingredients.

28 quick tips Bone broth for bone health, immunity, and more.

© JEAN CAZALS

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

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© NATURALLY SASSY

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11/5/18 2:58 PM

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com CONTRIBUTING EDITORS

Lisa Fabian, Rich Wallace EDITORIAL ASSISTANT

Kelli Ann Wilson ART DIRECTOR

Michelle Knapp

Holiday Superfood Treats Vegetarian! Great any time of year!

1 cup Medjool dates, pitted (soft juicy ones are best) 2 tablespoons honey 2 tablespoons water 1 tablespoon chia seeds 1 tablespoon flax meal N teaspoon sea salt 1K cups oats 1 cup raw shelled pistachios, coarsely chopped L cup white chocolate chips N cup dried cranberries parchment paper

Donna Sweeney BUSINESS DEVELOPMENT DIRECTOR

Amy Pierce CUSTOMER SERVICE

800-677-8847 customerservice@tasteforlife.com CLIENT SERVICES DIRECTOR – RETAIL

Judy Gagne (x128) Ashley Dunk (x190)

30 min prep time

28

treats

COATING INGREDIENTS:

1 cup dark chocolate 1 tablespoon olive oil TO PREPARE:

In food processor combine Medjool dates, honey and water. Pulse, scraping down the sides, until creamy.

In large bowl combine chia, flax meal, salt, oats, pistachios and white chocolate chips; stir to combine well. Add date mixture. Use hands to mix until well combined into a sticky dough.

On parchment lined baking pan roll 2 tablespoons of dough into a ball. Repeat until all dough is rolled.

Melt chocolate and olive oil over double boiler, stirring until smooth and creamy.

Dip top of balls into melted chocolate.

Optional: Top each ball with chopped pistachios or chia seeds. Cover in air tight container and keep chilled. Keep up to 6 weeks chilled in airtight container.

4

CUSTOM GRAPHICS MANAGER

CLIENT SERVICES DIRECTOR – ADVERTISING AND DIGITAL

INGREDIENTS:

GRAPHIC DESIGNER

Ronna Rajaniemi

WESTERN BRAND PROMOTIONS DIRECTOR

Shannon Dunn-Delgado, 415-382-1665 GROUP BRAND PROMOTIONS DIRECTOR

Bob Mucci, 978-255-2062 EXECUTIVE DIRECTOR OF RETAIL SALES AND MARKETING

Anna Johnston anna.johnston@tasteforlife.com FOUNDER AND CHIEF EXECUTIVE OFFICER

T. James Connell CREATIVE AND SALES OFFICES

149 Emerald Street, Suite O Keene, NH 03431 603-283-0034 Published monthly by Taste for Life®, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2018 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom.

Information appearing in this magazine may not be reproduced in whole or in part without express permission of the publisher.

The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources.

Printed in the US on partially recycled paper.

For more health and wellness resources visit

A NOTE ON RECIPES

Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques.

They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: HHHHH Extraordinary (50 percent or better), HHHH Top source, HHH Excellent source, HH Good source, H Fair source

DECEMBER 2018

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11/1/18 1:51 PM

Cheesy Pesto Wheels

[ market gourmet ] Appetizer

From Vegetarian Party Food by Jessica Oldfield ($19.99, Hardie Grant Books, 2018)

30 min

2 Tbsp Pesto (recipe follows)

+30 min

1 sheet (10x10-inch) puff pastry, thawed

prep time chill time serves 8

3K oz grated Cheddar cheese

1 Tbsp dried cranberries, roughly chopped

1 egg, lightly beaten

1. Spread pesto over puff pastry sheet, leaving a K-inch border around edge.

2. Scatter over cheese and cranberries. Brush edges with beaten egg. Starting from one side, roll up pastry tightly to enclose filling. Wrap pastry roll in plastic wrap and chill for 30 minutes.

3. Preheat oven to 400º.

4. Remove plastic wrap from roll. Brush roll with egg. Cut roll into 8 slices. Place each slice, cut-side up, on a bakingpaper-lined tray.

5. Bake for 20 minutes, or until golden.

Per serving: 243 Calories, 6 g Protein, 15 g Carbohydrates, 1 g Fiber, 18 g Total fat (6 g sat), 206 mg Sodium, H Vitamin B1 (thiamine), B2 (riboflavin), Calcium, Phosphorus

Pesto From Vegetarian Party Food by Jessica Oldfield ($19.99, Hardie Grant Books, 2018)

10 min

3K oz basil leaves Finely grated zest of 1 lemon

prep time makes about

K cup

4 Tbsp pine nuts, lightly toasted

1 Tbsp lemon juice

2O fl oz (L c) extra-virgin olive oil

K small garlic clove, peeled

N tsp salt

1. Place all ingredients in a food processor and pulse until combined. © BLM PHOTOGRAPHY

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10/29/18 1:57 PM

[ health front ]

NEWS THAT’S GOOD FOR YOU

yogurt, kefir touted

Fermented foods, which are rich in healthful bacteria, are known to offer many benefits. Research has indicated that yogurt may lower the risk of Type 2 diabetes and heart disease, for example, while kimchi (fermented cabbage) has been linked to antidiabetic and anti-obesity benefits.

The Tufts University Health & Nutrition Letter recently identified yogurt, kefir (a tangy yogurt-like drink), cheese, kombucha (made from black tea), sauerkraut, kimchi, miso, and tempeh (made from soybeans) as fermented products to include “as part of a healthy dietary pattern.”

The editors cautioned that sauerkraut, kimchi, and miso can be high in sodium.

SOURCE “Fabulous fermented foods,” Tufts University Health & Nutrition Letter, 11/18

did you know?

A new study found that men who eat plenty of fermented dairy products are less likely to develop heart disease compared to men who don’t. Yogurt, kefir, sour milk, and similar products with less than 3.5 percent fat produced the best results. On the other hand, a very high consumption of non-fermented dairy products was linked to higher rates of heart disease.

Participants in the study were tracked for 20 years.

SELECTED SOURCES “Fermented dairy products may protect against heart attack,” University of Eastern Finland, 10/30/18 • “Intake of fermented and non-fermented dairy products and risk of incident CHD . . .” by T.T. Koskinen et al., British Journal of Nutrition, 10/29/18

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11/5/18 1:45 PM

we say tomato!

Tomatoes are loaded with memory-boosting lycopene, an antioxidant substance that helps protect healthy cells. And while raw tomatoes are healthful and delicious, they may be even more nutritious when cooked.

“While some foods lose a little nutrient value from cooking, tomatoes can actually provide more lycopene if they are cooked in the presence of healthy fats, such as olive oil,” write the editors of the Mind, Mood & Memory newsletter from Massachusetts General Hospital. The cooking process makes lycopene more bioavailable, or more easily used by the body.

Other good sources of lycopene are guava, grapefruit, watermelon, papaya, sweet red peppers, and asparagus.

SOURCE “Tomatoes top list of foods with memory-boosting lycopene,” Mind, Mood & Memory, Massachusetts General Hospital, 11/18

organic foods may curb cancer

Organic foods have less residue from pesticides compared to conventional foods, but researchers have argued over the potential benefits of an organic diet. A new study provides some clarification: The most frequent consumers of organic foods had about 25 percent fewer incidences of cancer than those who never ate organic foods.

The study followed nearly 70,000 adults for about five years. Rates of lymphomas were sharply lower in those who ate organic foods, and postmenopausal breast cancer also saw a significantly lower rate.

“Although the study findings need to be confirmed, promoting organic food consumption in the general population could be a promising preventive strategy against cancer,” concluded the study’s authors.

SELECTED SOURCES “Association of frequency of organic food consumption with cancer risk”

by J. Baudry et al., JAMA Intern Med, 10/22/18 • “Can eating organic food lower your cancer risk?”

by Roni Caryn Rabin, The New York Times, www.NYTimes.com, 10/23/18

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Bar Harbor

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DECEMBER 2018

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SALE GOOD THROUGH DECEMBER 31, 2018

11/1/18 10:59 AM

Bob’s Red Mill Products Bob’s Red Mill Natural Foods produces more than 400 products, including a full line of certified gluten-free products and an extensive line of certified organic products. With a wide variety of whole grain products — from flours and hot cereals to baking mixes and grains — Bob’s Red Mill has “whole grain foods for every meal of the day.” Bob’s Red Mill is the nation’s leader in stone milling and is dedicated to producing natural foods in the natural way.

20% OFF Save up to $3.50 SELECT VARIETIES

Artisan Kettle Organic Chocolate Baking Bars & Chips Artisan Kettle selectively sources their organic cocoa from small, Fair Trade Certified family farms in South America.

They then blend the cocoa in a state-of-the-art facility and add only a few, simple ingredients. The end result is impeccable tasting organic chocolate, perfect for your holiday baking.

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11/5/18 8:43 AM

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11/1/18 11:01 AM

Amy’s Chili, Refried Beans and Soup Amy’s brings you the ultimate in delicious, fresh-tasting convenience food made with organic ingredients.

Amy’s vegetarian meals taste so good because they’re made from the kind of real, quality ingredients you would use in your own kitchen.

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Harvest Stone Gluten Free Crackers Made from the highest quality whole grains and sesame, Harvest Stone crackers are a delicious gluten free alternative to plain old snacks. Harvest Stone works with farmers they know and trust because they believe the best way to create snacks to feel good about is to start with growers they feel good about too.

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DECEMBER 2018

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11/5/18 12:30 PM

BY EVA MILOTTE

holiday desserts healthier treats

’Tis the season for something sweet!

These better-foryou treats satisfy with flavorful ingredients like nuts, coconut, and chocolate. Enjoy the festivities with a taste or two of the following delightful desserts.

© BLM PHOTOGRAPHY

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11/5/18 9:54 AM

Pecan, Oat, and Dark Chocolate Chunk Cookies From A New Way To Bake from the Kitchens of Martha Stewart ($26, Clarkson Potter, 2017)

2 c pecans, chopped

1 c old-fashioned rolled oats

O tsp baking powder

K tsp coarse salt

K tsp cornstarch

N c extra-virgin olive oil

N c maple syrup

K tsp pure vanilla extract

3 oz dark chocolate, chopped into N-inch pieces (K c)

50 min prep time

makes 10

1. Preheat oven to 325°.

2. Working in 2 batches, process pecans in a food processor until just finely ground (do not overprocess to a paste). Transfer to a bowl, and stir in oats, baking powder, salt, and cornstarch. Make a well in the center, and add oil, maple syrup, and vanilla. Stir to combine (dough will be sticky and a bit crumbly). Fold in chocolate.

3. Line a baking sheet with parchment paper. Scoop and firmly pack dough using a N-cup measuring cup. Transfer dough to baking sheet and then flatten slightly with damp hands until K-inch thick. Repeat with remaining dough.

4. Bake, rotating sheet halfway through, until light golden, about 20 minutes. Transfer baking sheet to a wire rack and let cookies cool completely. (Cookies will crisp as they cool.)

Per serving (1 cookie): 318 Calories, 5 g Protein, 22 g Carbohydrates, 4 g Fiber, 24 g Total fat (4 g sat), 135 mg Sodium, HH Vitamin B1 (thiamine), Phosphorus, H Vitamin B2 (riboflavin), Iron, Magnesium, Zinc

© BLM PHOTOGRAPHY

Kitchen Note: It’s hard to believe that a vegan cookie can taste so extraordinary. These chunky cookies are chock-full of oats and bits of dark chocolate and are as satisfying as buttery, bakery-style chocolate chip cookies. The pecans here are ground fine, so they act as the flour, while maple syrup is the primary sweetener.

Peanut Butter Truffles From Bliss Bites by Kate Bradley ($14.99, Hardie Grant, 2018)

1 c dry-roasted peanuts

3K oz crunchy peanut butter

N cup raw honey or maple syrup

1 Tbsp maple syrup

K tsp salt

10 min prep time

+1 hr chill time makes 18

3K oz raw, dark chocolate, melted and cooled

1. Place all ingredients, except melted chocolate, in a food processor or blender and pulse together until everything is combined.

2. Line a tray with baking paper. Take about 1 tablespoon of mixture at a time and roll it into K-inch balls. Dip each ball into melted chocolate, allowing any excess to drain off. Refrigerate balls until chocolate has set. Transfer to an airtight container and store in refrigerator or freezer. Truffles will keep for up to 2 weeks in the fridge or a couple of months in the freezer.

Per serving (2 truffles): 253 Calories, 7 g Protein, 17 g Carbohydrates, 3 g Fiber, 18 g Total fat (5 g sat), 115 mg Sodium, HH Vitamin B3 (niacin), H Vitamin B1 (thiamine), B2 (riboflavin), E, Folate, Iron, Magnesium, Phosphorus, Zinc

Kitchen Note: If you like, sprinkle a few sea salt flakes onto each truffle after dipping them in chocolate. It makes them look even lovelier.

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continued from page 13

Coconut-Mint Patties From the TasteforLife test kitchen

1 c unsweetened shredded coconut

1 c cashews

2 Tbsp honey

1 Tbsp melted coconut oil

1 tsp vanilla extract

1K-2 tsp peppermint extract, to taste

L c semi-sweet or dark chocolate chips

1. In a food processor, pulse shredded coconut and cashews until a fine meal is formed.

2. Add honey, coconut oil, and vanilla and peppermint extracts.

Process until combined.

3. Shape mixture into 2 equal log-shaped rolls, each measuring 1-inch thick. Wrap logs in plastic wrap and freeze for 30 minutes.

4. Remove logs from freezer, unwrap from plastic, and slice each log into N-inch-thick slices.

5. Melt chocolate chips in the microwave or in a small pan set over low heat, stirring frequently.

Dip one side of each pattie in melted chocolate. Place patties, chocolate-side up, on a parchment-paper lined pan.

6. Transfer pan with patties to refrigerator. Chill patties until chocolate has set, about 30 minutes. Store patties in fridge.

Per serving (3 patties): 242 Calories, 5 g Protein, 16 g Carbohydrates, 3 g Fiber, 19 g Total fat (11g sat), 8 mg Sodium, HH Phosphorus, H Iron, Magnesium, Zinc

15 min prep time

+60 min

freeze and chill time makes about

24

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11/5/18 1:17 PM

Reindeer Cupcakes Recipe courtesy of Sassy, www.naturallysassy.co.uk

CUPCAKES 1K c almond meal (ground almonds)

N c cocoa powder

1 tsp baking powder

2 eggs

1 hr 20 min prep time

1 tsp vanilla extract

N c coconut oil, melted

N c oat or almond milk

2 Tbsp agave nectar or honey

makes 12

CHOCOLATE FROSTING

1 c medjool dates, chopped

N c cocoa powder

N c coconut oil, melted

K c water

BISCUIT NOSES AND EYES

L c unsalted vegan butter or unsalted butter, melted

K c coconut sugar

2 Tbsp dairy-free milk

N tsp vanilla extract (optional)

O c brown rice flour

EXTRAS Gluten-free pretzels (for ears) Pomegranate seeds or dried cranberries (for noses) Dark chocolate chips (for eyes)

1. Preheat oven to 350°.

2. Combine almond meal, cocoa powder, and baking powder. Add eggs, vanilla extract, oil, milk, and agave.

Mix well to form a smooth batter. Spoon into 12 smallsized cupcake tins. Bake for 25 minutes until puffed and cooked through.

3. To make chocolate frosting, blend all chocolate frosting ingredients together in a high-speed blender or food processor until smooth. Refrigerate until ready to spread.

4. To make biscuit noses and eyes, mix melted butter, coconut sugar, milk, and vanilla extract (if using). Slowly fold in flour until a dough forms. Mold into 12 small, flat circles for mouths and 24 tiny, flat circles for eyes. Place on a parchment paper-lined baking tray and transfer to oven (preheated to 350°). Bake for 20 minutes until golden brown.

5. To decorate cupcakes, ice each cupcake with frosting.

Add ears using the pretzels. Add eyes and noses using the biscuit noses and eyes, pomegranate seeds, and chocolate chips as seen in photo.

Per serving (1 cupcake): 375 Calories, 7 g Protein, 39 g Carbohydrates, 5 g Fiber, 25 g Total fat (12 g sat), 53 mg Sodium, HHH Vitamin E, Phosphorus, HH Vitamin B2 (riboflavin), Magnesium, H Vitamin B3 (niacin), B6, Calcium, Iron, Potassium, Zinc

© NATURALLY SASSY

Kitchen Note: These reindeer cupcakes make a simple and protein-rich recipe. Plus they look just like Rudolph with the addition of a few extra toppings!

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11/5/18 1:18 PM

Banana Doodles Vegan! Soft, chewy and bursting with banana flavor.

INGREDIENTS: 1L cups King Arthur All Purpose Flour K teaspoon baking soda 15 min N teaspoon baking powder prep time K teaspoon sea salt amount 16 cookies N teaspoon ground nutmeg K cup coconut oil O cup cane sugar 1 teaspoon pure vanilla 1 ripe organic banana, mashed with fork parchment paper

Raw Coconut Butter Brownies Vegan! No baking required.

INGREDIENTS: Bottom Layer: K cup L&B Raw Almonds K cup L&B Raw Walnuts O cup Medjool dates, pitted (approximately 11 dates) N cup unsweetened baking cocoa powder K teaspoon vanilla extract V teaspoon L&B Sea Salt

45 min prep time serves

8

Top Layer: K cup Nutiva Organic Coconut Manna N cup L&B Maple Syrup 2 tablespoons unsweetened baking cocoa powder 2 tablespoons unsweetened shredded coconut flakes

TO PREPARE: In a food processor or blender, grind the almonds and walnuts to a meal. Add the dates and pulse until the mixture is combined and crumbly. Add the cocoa powder, vanilla extract and sea salt; pulse to combine. If the mixture gets stuck in bottom of blender, use spoon to turn over, then pulse to combine.

The mixture should stick together when pressed between two fingers.

Press the mixture into the bottom of a 9 x 5 loaf pan and set aside.

In a food processor or blender, process the coconut butter and maple syrup until smooth. Add the cocoa powder then pulse to combine. Spoon the mixture onto the brownie base and smooth out with the back of a spoon or small spatula. Sprinkle with shredded coconut flakes.

Cover the pan with tin foil and place in the freezer for 20 minutes until set.

Use a knife to cut into squares and run knife around the edges to loosen.

Brownies will pop out of pan with fork. Serve or store in the freezer for up to one month.

16 

TOPPING INGREDIENTS: N cup cane sugar K tablespoon ground cinnamon K teaspoon ground nutmeg

TO PREPARE: Preheat oven to 375°. Line baking sheet with parchment paper.

In bowl mix flour, baking soda, baking powder, sea salt and ground nutmeg; stir to combine ingredients.

In mixer with paddle attachment, cream coconut oil, sugar and vanilla until light and fluffy. Add banana and cream until well combined. Slowly add dry ingredients and mix only until combined.

Combine topping ingredients in small bowl.

Scoop cookies into 2 tablespoons serving sizes and roll in topping mixture. Spread out on baking sheet and gently press cookie to slighty flatten. Bake for 5 to 7 minutes, or until lightly golden on the outside. Do not over bake! Cookies should be slightly under baked in center.

DECEMBER 2018

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11/5/18 11:16 AM

Pumpkin Spiced Iced Cookies Vegan! Melt in your mouth pumpkin cookies with creamy pumpkin spice icing.

20 min INGREDIENTS: prep time amount 1K cups King Arthur All Purpose Flour 18 cookies K tablespoon corn starch 1 teaspoon baking powder K teaspoon baking soda 1 teaspoon pumpkin pie spice 1 teaspoon ground cinnamon K teaspoon sea salt 8 ounces Earth Balance Buttery Sticks K cup cane sugar N cup brown cane sugar 1 teaspoon pure vanilla N cup canned pumpkin puree 1 tablespoon non-dairy vanilla creamer (Nut Pod is an excellent brand) parchment paper

ICING INGREDIENTS:

4 ounces Earth Balance Buttery Sticks K teaspoon ground cinnamon 2K cups powdered cane sugar N teaspoon pumpkin pie spice K teaspoon pure vanilla 1 tablespoon non-dairy vanilla creamer TO PREPARE: Preheat oven to 350°. Line baking sheet with parchment paper.

In bowl mix flour, cornstarch, baking powder, baking soda, pumpkin pie spice, cinnamon and salt; stir to combine ingredients.

In mixer with paddle attachment cream Earth Balance Buttery Sticks with sugars and vanilla until light and fluffy. Add pumpkin puree and non-dairy creamer and cream until combined. Slowly add dry ingredients and mix only until combined.

Scoop cookies into 2 tablespoons serving sizes. Spread out on baking sheet and gently press cookie to slightly flatten. Bake for 7 to 9 minutes, or until slightly golden on outside. Do not over bake! Cookies should be soft to the touch in center. Cool cookie completely to room temperature.

While cookies are cooling, prepare icing. In mixer with whip attachment cream Earth Balance Buttery Sticks until creamy. Slowly add powdered sugar and mix until combined. Add vanilla, cinnamon, pumpkin pie spice and nondairy creamer and cream on medium high speed until light and fluffy. Spread approximately 1K tablespoons of icing on cooled cookies.

Optional: Dust iced cookies with ground cinnamon.

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Berry Walnut Thumbprint Cookies Vegan! These cookies are loaded with ground walnuts and filled with delicious Bonne Maman jam.

INGREDIENTS: 1K cups King Arthur All Purpose Flour 20 min prep time 2 cups walnuts, finely ground, divided amount 16 cookies 1 teaspoon baking powder 1 teaspoon ground cinnamon K teaspoon ground ginger 1 teaspoon sea salt 6 ounces Earth Balance Vegan Buttery Sticks N cup cane sugar L cup brown cane sugar 1 tablespoon maple syrup 1 teaspoon pure vanilla K teaspoon pure almond extract L cup Bonne Maman Strawberry, Raspberry or Blueberry jam parchment paper TO PREPARE: Preheat oven to 350°. Line baking sheet with parchment paper.

In bowl combine flour, 1K cups ground walnuts, ­baking powder, cinnamon, ginger and salt; stir to combine ingredients.­ In mixer with paddle attachment cream Earth Balance Buttery Sticks, sugars, maple syrup, vanilla and almond extract until light and fluffy. Scrape down sides and cream again. Slowly add dry ingredients and mix only until combined.

Scoop into 2 tablespoons serving sizes and roll into balls.

Press ball into remaining ground walnuts (you need to gently press into dough). Spread out on cookie sheet, and reshape into round ball, press down to slightly flatten, gently press thumb into center of cookie, fill with about 1 teaspoon of jam. Bake for 10 to 12 minutes.

DECEMBER 2018

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11/1/18 4:40 PM

[ festive foods ]

BY TASTE FOR LIFE STAFF

savor the season celebrate Hanukkah with crispy, golden latkes The holiday season just wouldn’t be the same without the traditional dishes we know and love. Comfort foods taste great and warm our hearts, but they’re not always great for our waistlines. This year try a healthier twist on an old favorite.

15 min prep time

Spinach Latkes

serves 12

From Food 2.0 by Charlie Ayers with Karen Alexander and Carolyn Humphries ($25, DK Publishing, 2008)

3 potatoes (about 1 lb), peeled

1 c chopped fresh wilted spinach (or thawed frozen spinach)

1 small onion, grated

3 Tbsp matzo meal or unbleached all-purpose flour

Kosher salt Freshly ground black pepper

2 eggs, beaten

Vegetable or grapeseed oil

1. Grate potatoes into a large bowl. Squeeze to drain off excess moisture. Squeeze moisture from spinach. Drain onion.

2. Mix vegetables together and stir in matzo meal or flour, seasonings, and eggs.

3. Pour enough oil into a skillet to coat bottom. Heat oil over medium heat. Put 3 spoonfuls of mixture in skillet, spaced well apart, and press out to make latkes about 4 inches in diameter.

4. Cook until golden brown, about 3-4 minutes on each side.

5. Keep cooked latkes warm in a low oven while cooking remainder.

Per serving: 78 Calories, 2 g Protein, 8 g Carbohydrates, 1 g Fiber, 4 g Total fat (1 g sat), 112 mg Sodium, H Vitamin B6, C, K

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2018

11/2/18 8:32 AM

Sweet Potato and Zucchini Latkes From The Good Housekeeping Christmas Cookbook by the Editors of Good Housekeeping ($30, Hearst Books, 2013)

1 large egg

1 large egg white

1 medium zucchini (8 oz)

1 medium sweet potato (12 oz), peeled

N c finely chopped onion

N tsp salt

25 min

V tsp coarsely ground black pepper

serves 12

3 Tbsp canola oil, divided

prep time

Unsweetened applesauce, optional

1. Preheat oven to 250°.

2. In a medium bowl, lightly beat egg and egg white. Set aside.

3. Cut zucchini lengthwise in half and remove seeds. Coarsely grate zucchini and sweet potato. Transfer to bowl with egg mixture.

Stir in onion, salt, and pepper until combined.

4. In a nonstick 12-inch skillet, heat 1 tablespoon of the oil over medium heat until hot. Add zucchini mixture by heaping tablespoons to skillet, gently flattening each latke with the back of a spoon.

Cook 2 minutes or until edges are golden. Flip and cook 2 to 3 minutes longer or until bottoms are golden. Drain on paper towels. Keep latkes warm in oven.

5. Repeat with remaining 2 tablespoons of oil and remaining zucchini mixture. Serve latkes hot with applesauce alongside, if you like.

Per serving (3 latkes): 83 Calories, 2 g Protein, 6 g Carbohydrates, 1 g Fiber, 6 g Total Fat, 99 mg Sodium, HH Vitamin A, H Vitamin B2 (riboflavin), C, Molybdenum

Kitchen Note: This twist on classic potato latkes yields a delightfully crispy and slightly sweet pancake. To prevent the patties from getting soggy, prepare the mixture right before cooking and pour off excess liquid while cooking, if necessary. These lacy latkes are delicate, so don’t press down too hard on them once the cakes are in the pan.

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11/2/18 8:32 AM

[ health strategies ]

BY VICTORIA DOLBY TOEWS, MPH

say goodbye to headaches getting to the source of the problem Tension Headaches Most headaches are tension headaches. These generally respond well to overthe-counter pain medications such as acetaminophen or aspirin.

Stress is the biggest cause of tension headaches. It also helps to be mindful of other potential triggers, such as too little sleep, dehydration, caffeine overuse, or skipping meals.

It’s possible that your headaches aren’t from stress, but due to vitamin D deficiency. Research shows that people who often get headaches have low blood levels of vitamin D.

The Challenge of Migraines Not all headaches are the same.

Figuring out which kind of headache you are experiencing can help you find the right relief.

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Disabling pain that interferes with daily living is one of the things that define a migraine. OTC pain relievers help ease the pain, but many people with migraines end up needing prescription medication.

A headache diary with notes about your headaches and your diet can reveal patterns. What triggers a migraine can vary but a good starting point is to consider alterations in sleep patterns (both over- and under-sleeping), skipping meals, alcohol, and emotional stress. The most common food triggers include red wine, draft beer, aged cheese, garlic, onion, and chocolate. With most food triggers, you’ll know within a couple of hours if there is a connection, although chocolate and caffeine can take longer to trigger a headache.

For women who get migraines right before or during menstruation due to hormone fluctuations, taking magnesium supplements every day for a week or two prior to each month’s period can reduce headache frequency.

Those who experience frequent migraines may be able to reduce their number and severity with daily supplementation of folic acid and vitamin B6.

SELECTED SOURCES “The effects of folic acid and pyridoxine supplementation on characteristics of migraine attacks in migraine patients with aura: A double-blind, randomized placebocontrolled, clinical trial” by G. Askari et al., Nutrition, 6/17 • “National headache foundation fact sheet,” www.Health-Exchange.net • “Treatment of menstrual migraine: Evidence-based review”

by S.J. Tepper, Managed Care, 2007 • “Vitamin D deficiency in patients with chronic tension-type headache: A case-control study” by S. Prakash et al., Headache, 2017 • “Vitamin D deficiency mimicking chronic tension-type headache in children” by S. Prakash et al., BMJ Case Reports, 2016

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11/5/18 2:41 PM

THIS PAGES DROPS - CHANGE TO LOT 301 AT FINAL PDF

Headache Culprits • Caffeine-withdrawal headache: Caffeine addicts can get a headache about a day after their last dose. A cup of coffee solves the problem.

• Cluster headache: Cluster headaches have most of the pain around one eye, have a rapid onset, and reoccur in clustered groups for days, weeks, or months until a remission period. Smoking is a risk factor for these headaches and they are more common in men.

• D ehydration headache: Dehydration can trigger a headache, which is easy to remedy by drinking water.

• Eyestrain headache: Too much computer work can trigger a headache. Resting your eyes several times an hour and possibly getting prescription glasses geared toward computer use can solve the problem.

• Rebound headache: Taking OTC painkillers too often can result in a “medication overuse” or rebound headache.

Avoid this trouble by limiting analgesic use to no more than twice a week.

• Sinus headache: This headache develops as a result of a sinus infection. The pain is centered around the eyes and cheeks, and worsens when bending over. These headaches are rare; many supposed cases of sinus headache are migraines.

• Thunderclap headache: A sudden and severe headache, often described as the worst headache possible, could signal a life-threatening condition, such as a stroke or aneurysm. Seek immediate medical help.

Other Anti-Headache Strategies No matter what kind of headaches you get, headache experts find that clean living can go a long way in heading off future headaches. You’ve heard it before, but it doesn’t hurt to review it: Get regular sleep and exercise, eat healthy meals, and if stress is giving you headaches, try practicing yoga, meditation, or biofeedback-assisted relaxation. ●

Victoria Dolby Toews, MPH, a health journalist for more than two decades, is the author of Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).

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11/5/18 2:45 PM

BY TASTE FOR LIFE STAFF

brain boosters these foods and supplements can enhance your thinking power

Can eating better lead to a better memory? We’ve identified several key nutrients that have been linked to improved thinking power.

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Here’s where to find them—in foods or in dietary supplements.

2018

11/5/18 11:57 AM

Brainy Vitamin D

Antioxidant Power

Do you get enough vitamin D? Probably not. The valid caution about avoiding too much sun and applying sunscreen has inadvertently contributed to lots of US adults falling short. Vitamin D not only contributes to strong bones, but it also helps many other areas of the body, including mental prowess.

Researchers from the National Institute on Aging conducted a large study tracking both the vitamin D levels of adults and their thinking ability. Those with higher levels of D in their blood—as well as folks who supplemented with the vitamin—consistently showed up in the group of people who retained the best verbal skills as they aged.

Carotenoids are an interesting family of nutrients that bring color to the plant world. Beta carotene probably ranks as the best-known member of this family, but there are more than 700 carotenoids.

One of these, called astaxanthin, offers intriguing mental benefits, mostly related to its powerful antioxidant effects. Most carotenoids are found in plant foods, but salmon, trout, and lobster are high in astaxanthin because of the foods they eat.

Unlike beta carotene, astaxanthin is able to cross the blood-brain barrier. Once there, it seems to keep the brain humming along. The very earliest stage of mental decline (mild cognitive impairment) can simply manifest as age-related forgetfulness. When older adults with mild cognitive impairment supplemented with astaxanthin every day for three months, the antioxidant led to a better ability to figure things out quickly. In short, this supplement helped support a nimble mind.

✚ What to eat: Fatty, coldwater fish such as salmon, sardines, and tuna; shrimp; egg yolks; mushrooms; D-fortified cereals, milk, and orange juice.

Omega 3s Brain fitness can mean brain “fatness.” The human brain contains a surprising amount of fat, with omega-3 fatty acids playing a critical role throughout the lifespan.

During pregnancy, omega 3s in the mother’s diet are crucial for the fetus for proper brain development, including fine motor skills and communication. This developmental importance of omega 3s continues for the nursing infant. Then, in schoolage kids, supplementing regularly with omega 3s has been shown to produce an IQ bump.

At the other end of the age spectrum, when elderly adults supplement with omega 3s, their cognitive function perks up, even if they have already been diagnosed with mild cognitive impairment. ✚ W hat to eat: Salmon, sardines, tuna, herring; plant sources include walnuts and flaxseeds.

hat to eat: Colorful vegetables, including ✚ W carrots, sweet potatoes, spinach, kale, tomatoes, and many more.

Spice it up Another antioxidant nutrient with brain benefits is the Indian spice turmeric, with its active ingredient curcumin. The anti-inflammatory benefits of curcumin are one way that this herb protects the brain, since long-term, low-grade inflammation contributes to cognitive decline. The research with curcumin has progressed to the human stage, with older adults supplementing with curcumin showing better working memory. ✚ W hat to eat: Add turmeric to salads, grains, stews, and more. ●

SELECTED SOURCES “Can curcumin counteract cognitive decline?” by J.C. Kuszewski et al., Adv Nutr, 3/18 • “Effects of composite supplement containing astaxanthin and sesamin on cognitive functions in people with mild cognitive impairment . . .” by N. Ito et al., J Alzheimers Dis, 2018 • “How to make a young child smarter: Evidence from the database of raising intelligence” by J. Protzko et al., Perspect Psych Sci, 1/13 • “The n-3 polyunsaturated fatty acids supplementation improved the cognitive function in the Chinese elderly with mild cognitive impairment . . .” by Y. Bo et al., Nutrients, 1/17 • “Nutritional prevention of cognitive decline and dementia” by L.J. Dominguez and M. Barbagalio, Acta Biomed, 6/7/18 • “Vitamin D status and intakes and their association with cognitive trajectory . . .” by M.A. Beydoun et al,. J Clin Endocrinol Metab, 4/1/18

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11/5/18 11:58 AM

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Pacific Soups & Natural Broth At Pacific, every day is a celebration of nature’s goodness, and they are dedicated to sourcing simple ingredients cultivated through sustainable practices to make delicious, nourishing foods. These soups and broths make it a snap to prepare your classic recipes — from baked desserts to savory sides — for your own beautiful celebration meal.

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The Silver Palate Pasta Sauce, Cereal & Oatmeal The Silver Palate’s whole grain Grain Berry cereals provide antioxidants and fiber, with less sugar than leading brands — and your kids will still love them. The Silver Palate oatmeal is a tasteful delight!

There is an Italian proverb that says a meal without pasta is like a day without sunshine. The Silver Palate Pasta Sauces are delicious, nutritious, frugal and contain more lycopene antioxidants than tomatoes — so they truly are rich in taste, texture and health. These pasta sauces perk up any pasta for a meal the whole family will love.

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[ let’s get cooking ]

BY LISA FABIAN

healthier baking lighten your baked goods

The holidays can be an overindulgent time of year.

While a cookie or two may not be a big deal, the temptation of treats is everywhere.

Instead of completely forgoing dessert, make adjustments to your favorite recipes by swapping in healthier ingredients. Try these easy changes for baking during the holidays—and throughout the year.

• When a recipe calls for a fruit like apples to be peeled and chopped, skip the peeling.

Leave the peel on to increase fiber content.

• Reduce the amount of oil by half. Make up the difference by adding unsweetened applesauce to keep baked goods moist with less fat.

• Use N cup of an egg substitute for each eliminated egg to limit added cholesterol and saturated fat.

• Leave out all or most of the salt to reduce sodium content.

Instead, double the amount of vanilla extract to boost flavor.

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• Substitute whole-wheat flour for half of the all-purpose flour requested.

• Most recipes can handle a reduction in sugar—some by even half. To boost sweetness, double the amount of ground cinnamon to add a sweet and spicy flavor.

• Cut additional calories and fat in baked goods by reducing the amount of nuts.

The following pecan-cranberry bread uses a substantial amount of whole-wheat bread flour for a hearty, flavorful, and fiber-filled loaf. ● Source “Healthy baking ingredient swaps,” https://diet.MayoClinic.org, 2018

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11/2/18 8:34 AM

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T [ quick tips ]

BY KELLI ANN WILSON

bone deep nourish your body with bone broth

The last time you had a cold or the flu, it’s likely someone suggested that chicken soup might help you feel better. It turns out that there’s a lot of truth in that seemingly old-fashioned idea!

Heal Thyself When we’re sick or stressed our bodies are fighting hard, which can cause us to deplete our reserves of key nutrients.

While bone broth can’t eliminate cold and flu viruses, it naturally contains several minerals and other substances—calcium, chondroitin, glucosamine, magnesium, and zinc—that exhibit powerful antiinflammatory properties to support healing. These same nutrients may also help relieve symptoms associated with autoimmune disorders like asthma and psoriasis.

Build Strong Bones It goes without saying that bone broth supports bone health. Packed with bone-repairing calcium and magnesium, broths made from animal bones help maintain and replenish the body’s reserves of these important minerals and keep chronic health conditions like osteoporosis at bay.

The Best to Digest During the cooking process, cartilage and connective tissue present in bones is reduced to gelatin, which coats the mucous membranes of the gastrointestinal tract. The collagen in bone broth also supports the lining of the small and large intestines, which may help ease symptoms of “leaky gut” including food intolerances.

While you can certainly make your own bone broth, if you’re pressed for time, or just not a natural in the kitchen, you might want to buy premade bone broth or bone broth powder. Avoid products that contain MSG or high amounts of sodium.

SELECTED SOURCES Bone Deep Broth by Taylor Chen & Lya Mojica ($19.95, Sterling Epicure, 2015) • Broth by Vicki Edgson and Heather Thomas ($30, Jacqui Small, 2016)

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2018

11/6/18 11:10 AM

CHOOSE THE RIGHT FLOUR FOR BAKING BLISS

Exceptional baking results start with the right flour—and all ingredients aren’t created equal. When you use King Arthur Flour, you’re saying NO TO BLEACH and yes to simple, good ingredients. Try it once, trust it always.

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CONSUMER: LIMIT ONE (1) COUPON PER PURCHASE OF SPECIFIED PRODUCT AND QUANTITY STATED. NOT TO BE COMBINED WITH ANY OTHER COUPON(S). Limit of two (2) identical coupons in the same shopping trip. Void if expired, reproduced, altered, copied, sold, purchased, transferred, or exchanged to any person, firm, or group prior to store redemption, or where prohibited or restricted by law. Any other use constitutes fraud. Consumer will pay any sales tax.

RETAILER: We will reimburse you the face value of this coupon plus 8¢ handling provided you and the consumer have complied with the terms of this offer. Invoices proving purchases of sufficient stock to cover presented coupons must be shown on request. Any other application may constitute fraud. Coupon void where prohibited, taxed or restricted. Consumer must pay any sales tax. Cash value 1/20¢. Reproduction of this coupon is expressly prohibited. Mail to: The King Arthur Flour Company #1708, PO Box 880001, El Paso, TX 88588-0001

10/2/18 2:47 PM

[ life in balance ]

BY KELLI ANN WILSON

stress less

bring back your holiday cheer with these coping strategies There’s no nice way to say it—life can be stressful. This is especially true during the holidays.

While most of us look forward to celebrating with friends and family, the festivities can compound our stress. Here are some helpful ways to get back to feeling merry and bright.

Stress-Busting Basics During this busy time of year, it’s easy to rely on junk-food snacks to keep you going, which will just make you feel worse.

Instead choose healthy, stress-busting foods like avocado, blueberries, dark chocolate, and pistachios.

Making time to exercise regularly, even with a hectic schedule, is a great way to reduce stress. Find something physical you like to do, and work it into your routine. Exercise works best for stress relief when done on a regular basis.

Nourishing Nutrients Nutritional deficiencies can make stress symptoms worse. If your diet has been less than ideal, supplements can help.

Vitamin A has antioxidant properties that may help control feelings of stress. B-complex vitamins boost nervous system health. Vitamin C helps reduce feelings of anxiety caused by oxidative damage. Vitamin D deficiency can make it harder for your body to absorb other vitamins, and intensify feelings of stress.

Mineral Magic 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. Most Americans don’t get enough of this mineral through their diets, so consider a magnesium supplement.

Relaxing Herbs Stress can make it hard to sleep. If you’re suffering from stress-related insomnia, consider valerian root. Take a time-out with a cup of chamomile tea to reduce anxiety, kava tea to help you relax, or tulsi tea to balance cortisol levels and relieve stress. ●

SELECTED SOURCES “8 effective herbal supplements for anxiety” by Chloe Brotheridge, www.PsychologyToday.com, 6/16/18 • “Coping strategies,” Anxiety and Depression Association of America, https://adaa.org • “Health benefits & side effects of tulsi tea” by John Staughton, www.OrganicFacts.net, 5/15/18 • “Magnesium,” National Institutes of Health, https://ods.od.nih

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11/2/18 8:27 AM

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