Lunds & Byerly's Dec 2021

do-it-yourself

charcuterie & cheese board see page 16

Fight cold & flu Natural pain relief

C OM P L I M E N TA R Y

DECEMBER 2021

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Edition of Taste for Life ®

Winter hair care tips

11/1/21 2:09 PM

[ healthy pick ]

broccoli

While broccoli may have started out as a wild plant in the mustard family, today it’s a very popular veggie—the average American eats more than five pounds of it every year! And that’s a good thing because broccoli is loaded with health benefits.

Compounds in broccoli have been linked to better blood sugar levels and healthier joints. It also contains remarkable cancer-fighting compounds that may help to fight breast cancer. Broccoli enhances the liver’s detoxifying capabilities and decreases the growth of human papillomavirus, implicated in cervical cancer. And broccoli is a nutrient powerhouse high in vitamins including A, C, K, and folate; magnesium; phosphorus; and potassium.

All parts of the broccoli plant are edible including its florets, leaves, and stems— the stalk of the broccoli plant is rich in fiber so don’t toss it out! Boiling isn’t the best way to prepare broccoli, as it strips many of the plant’s nutrients, so try steaming, stir-frying, or roasting it instead. Broccoli is also great raw with a tasty dip or shredded to make a slaw. ● SELECTED SOURCES “Broccoli,” USDA National Nutrient Database for Standard Reference, www.ndb.nal.usda.gov, 12/16/19 • “Health benefits of broccoli” by Stephanie Booth, www.WebMD.com, 6/14/21 • The Encyclopedia of Healing Foods by Michael Murray, ND, and Joseph Pizzorno, ND, with Lara Pizzorno, MA, LMT ($39.95, Atria, 2005)

2 D E C E M B E R

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Nutrition Facts Serving Size 1 cup, raw

Amount Per Serving

Calories

32

Protein

2.5 g

Fat

0.4 g

Carbohydrates

6g

Sugar

1.4 g

Fiber

2.4 g

Sodium

36 mg

2021

11/3/21 10:59 AM

© 2018 STERLING PUBLISHING CO., INC.

6 18

14

celebrations Healthier versions of your holiday favorites.

[ december contents ] 5 market gourmet

18 quick tips

Sweet Potato Latkes.

Keep your hair healthy this winter with protective oils.

6 health front

26

Mushrooms linked to better mental health • Whole grain rye may boost weight loss • FDA recommends lowering sodium in processed foods • More

12 celebrations Orange-Cranberry Mocktail • Cranberry Date Cookies • Tarragon Game Hens with Fennel and Potatoes • Basic Roasted Root Vegetables

20 healthy family Elderberry is an immunity all-star.

22 ease the pain Natural ways to get relief.

26 let’s get cooking Learn to make your own bread at home.

28 natural beauty Get a polished look with natural cosmetics.

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

D E C E M B E R 2 0 2 1 3

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10/29/21 8:51 AM

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com CONTRIBUTING EDITORS

Lisa Fabian, Rich Wallace

Featured Nourish Recipes

ASSOCIATE EDITOR

Kelli Ann Wilson

Found on pages 16 & 17

• CHARCUTERIE & CHEESE BOARD

•B ALSAMIC BEEF STEW

• RAO’S VEGETARIAN LASAGNA

ART DIRECTOR

Michelle Knapp CUSTOM GRAPHICS MANAGER

Donna Sweeney

Rango Honey

EXECUTIVE DIRECTOR OF BUSINESS DEVELOPMENT

Amy Pierce

High quality, raw, natural honey from the Sonoran Desert.

CUSTOMER SERVICE

•

800-677-8847 customerservice@tasteforlife.com

Rango Sonoran Alfalfa Clover Pure Raw Honey: Mild with a natural buttery flavor from bees dining on nectar from the delicate violet flowers of alfalfa and soft white blooms of clover. Delicious as a marinade for fish or chicken, spreading over toast, as a baking ingredient or raw as an energy boost.

CLIENT SERVICES DIRECTOR – RETAIL

Judy Gagne (x128) CLIENT SERVICES DIRECTOR – ADVERTISING AND DIGITAL

•

Rango Sonoran Orange Blossom Pure Raw Honey: Taste the hint of natural citrus from the bees dining on nectar from the bright white blossoms of orange tree groves.

Exceptionally delicious in tea.

•

Rango Sonoran Desert Bloom Pure Raw Honey: Arizona Desert Blend reflects the hearty flavor of mesquite wood, the delicate blooms of cacti and wildflowers and just a hint of wild desert sage. It makes an excellent dessert topping or drizzle over fresh fruit.

•

Rango Sonoran Mesquite Pure Raw Honey: Rich and smoky in flavor from bees flocking to the clusters of fragrant yellow flowers from the Honey Mesquite trees. Its versatility can be enjoyed in tea, as a sugar substitute or raw as an Honey energy boost.

$7.99

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Herbal Teas

2 /$5.00

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SPECIAL OFFER: McCann’s Instant Irish Oatmeal

WESTERN BRAND PROMOTIONS DIRECTOR

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

Bob Mucci, 603-831-1868 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); ©2021 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.

Celestial Seasonings Tea Improving lives with delicious and beneficial teas using only the finest herbs, teas, spices and botanicals available.

Ashley Dunk (x190)

Staff Pick!

Pamela’s

$3.99

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

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$5.99

A NOTE ON RECIPES

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Oatmeal Tin

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4 D E C E M B E R

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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

SEASONAL ITEMS while supplies last

2021

11/3/21 11:50 AM

[ market gourmet ] Sweet Potato Latkes From the Taste for Life test kitchen

1 lb sweet potatoes, peeled

¼ c all-purpose flour

1 large egg, slightly beaten

Pinch cayenne pepper

K tsp salt V tsp freshly

ground black pepper

¼ c chopped flatleaf parsley

1. Preheat oven to 400˚. Generously grease a nonstick cookie sheet and set aside.

2. Grate peeled sweet potatoes into a large bowl using a box grater, grating down the potatoes lengthwise to get longer strands. Transfer sweet potato gratings to a clean dish towel and wring out excess liquid.

3. Toss sweet potato gratings with flour, egg, cayenne pepper, salt, pepper, and parsley in bowl.

4. Drop N cup of sweet potato mixture onto greased cookie sheet. Flatten mixture with palm of your hand.

Repeat process 11 more times.

5. Bake latkes for 8 to 10 minutes, until undersides are golden. Flip each latke and cook for an additional 8 to 10 minutes, until golden brown.

Kitchen Note: Sweet potatoes add an earthy sweetness to the traditional Hanukkah favorite. Instead of pan frying, this recipe bakes the latkes for a healthier alternative.

Per serving (3 latkes): 143 Calories, 4 g Protein, 29 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 4 g Fiber, 1 g Total fat (0 g sat), 316 mg Sodium, HHHHH Vitamin A, K, HH Vitamin B6, H Vitamin B2 (riboflavin), Phosphorus

30 min prep time makes

12 latkes

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10/20/21 1:26 PM

[ health front ] N E W S T H A T ’ S G O O D F O R Y O U

mushrooms may ease depression Mushrooms have been shown to help reduce the risk of cancer. New research from the Penn State College of Medicine determined that they may also boost a person’s mental health.

Researchers looked at diet and mental-health data from more than 24,000 US adults over a 10-year period. They determined that antioxidants in mushrooms helped lower the rate of depression in those who ate them.

SOURCE “Mushroom consumption may lower risk of depression,” Penn State, 10/12/21

choose rye for weight loss People who ate high-fiber products made from whole-grain rye lost more weight and body fat than participants who ate similar products made from refined wheat. Calorie intake was about the same in both groups over the 12week study.

Those in the wheat group also lost weight, but not as much as those who ate rye.

SOURCE “Rye a better choice than wheat for weight loss,” Chalmers University of Technology, 10/12/21

6 D E C E M B E R

2021

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10/27/21 11:06 AM

FDA calls for lower salt in foods Food manufacturers are being asked by the Food and Drug Administration to reduce the salt in their products. The FDA recommended the reduction in October, aiming to lower Americans’ sodium intake by 12 percent over the next two and a half years.

The goal is lower rates of heart disease, which is responsible for more US deaths than any other cause. Dietary guidelines call for a daily intake of no more than 2,300 milligrams (mg) of sodium per day. The average adult consumes about 3,400 mg, however. The majority of that sodium comes from processed foods.

SELECTED SOURCES “FDA issues guidelines to reduce salt in foods” by Andrew Jacobs, New York Times, 10/13/21 • “New FDA guidance aims to drastically cut salt in food supply” by Erika Edwards, NBCNews.com, 10/13/21

Did You Know?

“The overall composition of the average US diet has shifted towards a more processed diet. This is concerning, as eating more ultra-processed foods is associated with poor diet quality and higher risk of several chronic diseases,” said Filippa Juul, PhD, an NYU professor who led a new study.

Ultra-processed foods are industrially manufactured, ready-to-eat or heat, include additives, and are largely devoid of whole foods. Dr. Juul said the consumption of ultraprocessed foods “may be a key driver of the obesity epidemic.”

SOURCE “18-year study measures increase in industrially manufactured foods that may be contributing to obesity and other diseases,” New York University, 10/14/21

D E C E M B E R 2 0 2 1 7

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10/27/21 11:07 AM

Pastificio G. Di Martino Pasta

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Aged Balsamic Platinum Vinegar Balsamic Vinegar

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2021

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SALE GOOD THROUGH DECEMBER 31, 2021

10/29/21 4:15 PM

Reese Gourmet Specialty Foods Add a gourmet flair to your holiday dishes with Reese capers, seafood, sauces and more. Sourced with international delicacies in mind, Reese finds the highest quality products from different corners of the world and brings them to you.

Oysters

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Divina Olives & Peppers Opening a jar of olives or peppers suggests the start of something special. From garnishing a cocktail to gracing a charcuterie board, Divina takes great pride in being part of your most memorable meals and experiences.

Organic Capers

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Kalamata Olive Spread

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10/29/21 4:19 PM

Five Watt

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2021

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SALE GOOD THROUGH DECEMBER 31, 2021

10/29/21 4:18 PM

Rao’s Frozen Entrées, Pasta, Pasta Sauce, Pesto & Soups Rao’s sauces are simmered slowly and made in small batches with only the best ingredients, like hand-picked, naturally ripened tomatoes from southern Italy. Rely on Rao’s authentic, nutritious sauces and pasta for irresistibly delicious, family-pleasing meals.

Pasta

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Pasta Sauce

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Soup & Pesto

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Bonne Maman Preserves The secret of Bonne Maman is simple — it’s the ingredients. These preserves are made in France, are NonGMO Project Verified, have no high fructose corn syrup, no artificial coloring or no preservatives added and feature only the finest quality fruit.

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D E C E M B E R 2 0 2 1 11

10/29/21 4:18 PM

BY EVA MILOTTE

Herald the holidays with these healthy recipes.

They feature the season’s favorite flavors and ingredients.

Orange-Cranberry Mocktail From the Taste for Life test kitchen

1 c cranberry juice

1 c fresh orange juice (preferably fresh squeezed)

1 Tbsp lime juice

10 min prep time serves 6

Honey or agave syrup, optional

4 c sparkling water

Ice

1 orange, cut into thin wedges

Fresh whole cranberries

1. In a large container, mix cranberry juice, orange juice, lime juice, and honey or agave syrup to taste, if using.

2. Add sparkling water and stir well.

3. Transfer to individual serving glasses. Top with ice.

4. Garnish with orange wedges and cranberries. Serve immediately.

Per serving: 52 Calories, 1 g Protein, 13 g Carbohydrates, 11 g Total sugars, 1 g Fiber, 0 g Total fat, 22 mg Sodium, HHHHH Vitamin C

12 D E C E M B E R

2021

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10/28/21 10:23 AM

Cranberry Date Cookies From Fantastic Vegan Cookies by Tiina Strandberg ($21.99, Page Street Publishing, 2021)

K c gluten-free rolled oats L c pecans or walnuts or a mixture of both

45 min prep time

10

yields small cookies

L c fresh or frozen cranberries L c pitted dates such as medjool dates, plus more as needed

1 Tbsp coconut oil, room temperature and scoopable

K tsp cinnamon V tsp salt

Icing

K c confectioners’ sugar 1 Tbsp cranberry juice

N tsp raspberry powder (optional)

1. Preheat oven to 375°. Line a baking sheet with parchment paper.

2. In a high-speed blender or food processor, blend oats, pecans, cranberries, pitted dates, coconut oil, cinnamon, and salt until you have a coarse dough that sticks together well. Add more pitted dates, half a date (if using medjool dates), or one date (if using smaller dates) at a time if cookie dough is too crumbly.

3. Take about 1K tablespoons of dough and roll it into a ball. Flatten ball on parchment paper into a Q-inch-thick cookie with a diameter of 1R inches.

4. Bake cookies in oven for 15 minutes.

Let cookies cool on baking sheet for 15 minutes before moving them onto a cooling rack.

5. In a bowl, mix together confectioners’

© TIINA STRANDBERG

sugar, cranberry juice, and raspberry powder, if using. Spread icing on top of cookies.

6. Store cookies in an airtight container in the refrigerator for up to 5 days, or in the freezer for up to 2 months.

Kitchen Note: When it’s a wholesome and quick-to-make cookie you’re after, this is the perfect healthy recipe for you. The beautifully pink sugar icing is optional but recommended if you want a sweeter snack cookie. Try this cookie with blueberries, red or black currants, or blackberries.

Per serving (1 cookie with icing): 96 Calories, 1 g Protein, 16 g Carbohydrates, 11 g Total sugars (6 g Added sugars), 1 g Fiber, 4 g Total fat (1 g sat), 30 mg Sodium, H Magnesium, Phosphorus

D E C E M B E R 2 0 2 1 13

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10/28/21 10:23 AM

continued from page 13

© 2018 STERLING PUBLISHING CO., INC.

Easy recipe substitution!

Substitute 2 (2- to 3-pound) chickens for the Cornish game hens*

75 min

Tarragon Game Hens with Fennel and Potatoes

prep time serves 6

From One Pot Recipes by Ellen Brown ($24.95, Sterling Epicure, 2018)

2 or 3 (1O-lb each) Cornish game hens*

4 Tbsp (K stick) unsalted butter, softened

N c chopped fresh tarragon leaves

4 garlic cloves, minced

2 small fennel bulbs (about 1N lb total) 2 or 3 russet potatoes, peeled and cut into 1-inch cubes

14 D E C E M B E R

2. Remove stalks from fennel bulbs, and trim off bottom. Cut each bulb into 6 segments, keeping core whole so that each section retains its shape. Remove hens from roasting pan using tongs and place on a plate. Arrange fennel segments with cut sides down in roasting pan. Add potato cubes in pan and place hens on top. Baste hens with juices that have accumulated in pan.

3. Return pan to oven and roast vegetables for 15 minutes. Turn over fennel segments and potato cubes with

2 tsp grated lemon zest

Kosher salt and freshly ground black pepper, to taste

1. Preheat oven to 425°. Place rack in middle position of oven, and line a 12x16-inch roasting pan with heavy-duty aluminum foil. Using poultry shears or a sharp knife, cut along backs of hens. Turn them over and press them flat with the palm of your hand. Mix butter, tarragon, garlic, lemon zest, salt, and pepper in a small bowl. Lift skin around breasts of hens and divide seasoned butter between them. Sprinkle both sides of hens with salt and pepper and arrange them in pan. Bake hens for 30 minutes, with skin side up.

tongs and roast for an additional 15 minutes, or until vegetables are tender and hens register 165° on an instantread thermometer inserted into thighs. To serve, cut hens in half and plate each half with some of vegetables, spooning juices over top.

Kitchen Note: In this dish, the juices from the butterflied Cornish game hens provide the flavorful sauce for the fennel and potatoes that are cooked with them in the roasting pan. The combination of anise-scented tarragon, heady garlic, and fresh lemon zest perfectly complements all three ingredients. The dish can be prepared up to one day in advance and refrigerated, tightly covered. Reheat it, covered with foil, in a 325˚ oven for 15 to 20 minutes, or until hot. *You can substitute 2 (2- to 3-pound) chickens for the Cornish game hens. Bake them for 1N to 1K hours, or until thigh meat registers 165˚ on an instant-read thermometer.

Per serving: 770 Calories, 55 g Protein, 22 g Carbohydrates, 4 g Total sugars, 4 g Fiber, 50 g Total fat (17 g sat), 425 mg Sodium, HHHHH Vitamin B3 (niacin), B6, Phosphorus, HHHH Vitamin B2 (riboflavin), B12, K, HHH Potassium, Zinc, HH Vitamin A, B1 (thiamine), C, Iron, Magnesium, H Vitamin E, Folate, Calcium

2021

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11/1/21 9:19 AM

Basic Roasted Root Vegetables From The Complete Vegan Cookbook by the Natural Gourmet Center ($35, Clarkson Potter/Publishers, 2019)

2 to 3 lb of one or more root vegetables, such as carrots, parsnips, beets, turnips, or sweet potatoes 2 to 3 Tbsp extra-virgin olive oil

50 min prep time serves 6

N tsp fine sea salt, or more to taste

Freshly ground black pepper to taste Fresh or dried herbs and/or spices of your choice (optional)

1. Preheat oven to 425°. Wash, peel, and cut vegetables into 1- or 2-inch pieces or desired size (they just need to be cut uniformly so they cook at the same rate).

2. Put vegetables on a baking sheet and toss with oil. Vegetables should be lightly and evenly coated, but not drowning in oil. Sprinkle with salt, pepper, and herbs and/or spices, if using, and toss again, spreading vegetables in a single layer so they are not crowded. (If they’re crowded, divide them between 2 baking sheets.)

3. Roast until fork-tender, tossing vegetables about halfway through cooking for even browning. Start checking vegetables after about 15 minutes of roasting. Pierce a piece to check for doneness. Roasted vegetables should be soft on the inside and slightly browned on the outside. Continue roasting until desired doneness is achieved. In general, root vegetables take 20 to 30 minutes to roast.

Kitchen Note: There’s something so wonderfully comforting about a pan of sweet, caramelized vegetables that can be incorporated into other dishes or eaten on their own. The options are numerous with this technique. That said, you may use root vegetables and winter squash in the cooler months, as well as cruciferous favorites, like cauliflower, broccoli, and Brussels sprouts, anytime they are available. The key is that your vegetables must be evenly cut. If the vegetables are not uniform, they will cook at different rates; smaller pieces will cook faster than larger ones. Feel free to experiment by adding different spices as well: smoked paprika and garlic powder, for instance, or a sprinkling of fresh rosemary or thyme leaves.

Per serving (made with sweet potatoes, carrots, and turnips): 158 Calories, 3 g Protein, 27 g Carbohydrates, 10 g Total sugars, 6 g Fiber, 5 g Total fat (1 g sat), 241 mg Sodium, HHHHH Vitamin A, HH Vitamin B6, C, H Vitamin B1 (thiamine), K, Phosphorus, Potassium

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10/28/21 10:23 AM

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

amount:

1 large

INGREDIENTS:

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

cheeseboard

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

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

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

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

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

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

1-2 chubs Red Table Meat Co. Salami, sliced 4-8 ounces Divina Fig or Cherry Spread 4-8 ounces Divina Organic Olives 4-8 ounces Mitica Nuts

1 jar Safie Pickled Vegetables

fresh fruit of choice (sliced apples or pears, grapes) fresh herbs for garnish (rosemary or thyme), optional

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

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

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

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

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

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2021

11/2/21 2:01 PM

Vegetarian Lasagna A low-carb garden vegetable lasagna that’s big on taste. Thinly sliced eggplant, zucchini and yellow squash stand in for traditional noodles and are layered with spinach-flecked ricotta cheese and Rao’s delicious pasta sauce. Easy to assemble, and hard to forget.

amount:

9

servings

Recipe by Rao’s Homemade

INGREDIENTS: 16 ounces whole milk ricotta cheese 1 egg

2 green zucchini, thinly sliced

1 cup roughly chopped organic spinach

salt & pepper, to taste

½ eggplant, peeled and thinly sliced

1 jar Rao’s Homemade Pasta Sauce of choice

¼ cup grated parmesan cheese

16 ounces shredded mozzarella cheese 2 yellow zucchini, thinly sliced

TO PREPARE: 1. Heat oven to 375 F. 2. In a small bowl whisk together the ricotta, egg, spinach, salt and pepper until combined. Set aside.

3. Add a small amount of pasta sauce to the bottom of a 12x8 casserole dish and spread it around.

4. Next, add a layer of thinly sliced green zucchini covering the pasta sauce.

5. Spread a small amount of the ricotta mixture onto each zucchini slice.

Sprinkle with a small amount of mozzarella.

6. Next, drizzle on a small amount of the pasta sauce. Repeat the exact same process with the yellow zucchini and then again with the eggplant, and then create those same layers 2 more times, topping off with the remaining ricotta mixture, pasta sauce, mozzarella and parmesan cheese.

7. Bake for 45 minutes or until the cheese is melted and browned.

8. Remove from the oven, slice and serve.

Balsamic Beef Stew with Mushrooms & Rosemary A delicious twist on the classic French stew, Boeuf Bourguignon.

amount:

2

Recipe by Ken Grogg, FoodE Expert, Lunds & Byerlys, White Bear Lake

servings

INGREDIENTS: 10 ounces sirloin steak, cut into bite size pieces

1 shallot finely chopped

1 cup (1 large) russet potato, peeled and cut into bite size pieces ½ cup (2 small) carrots, peeled and sliced into thick rounds

1 Tbsp L&B Signature Beef Seasoning

salt & pepper, to taste

1 Tbsp extra-virgin olive oil

2 Tbsps balsamic vinegar

6-8 cremini mushrooms, cut into quarters

2 Tbsps organic butter, divided

1 cup organic beef broth

2 cloves garlic, finely chopped

1 sprig rosemary, strip leaves from sprig

TO PREPARE: 1. Heat oven for 425 F. 2. Season steak pieces with L&B Signature Beef Seasoning and let sit at room temperature. Season with a pinch of salt and pepper if desired.

3. Heat sauté pan over medium-high heat. Add 1 tablespoon olive oil, place steak pieces into pan and spread evenly so they do not touch. Let steak sear and then turn to brown all sides. Turn heat down to medium and add balsamic vinegar; make sure to stir well as the vinegar will reduce rapidly.

Add 1 tablespoon butter, garlic, and shallot; stir to combine. Add potatoes and carrots; stir to combine. Add 1 tablespoon butter and mushrooms, cook for 1-2 minutes. Add beef broth and 1 cup of water. *See pro tip. Add rosemary leaves and stir everything to combine. Bring stew to a boil. Reduce

the heat to simmer for 20-30 minutes or until potatoes are tender.

4. As the stew simmers the liquid will cook down or evaporate and the flavors will meld together and intensify. If the liquid is reducing too far, add water ¼ cup at a time to keep it simmering. Adjust the seasoning with salt and pepper to taste and turn off heat.

5. Ladle stew into two bowls and garnish with fresh rosemary. Enjoy! *Pro Tip: Adding 1 tablespoon of flour to the vegetables before adding the w ­ ater will increase the thickness and richness of the stew. Just add the flour and mix well with the potatoes and carrots in the pan. Mix until the flour in absorbed and continue on with recipe instructions.

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11/2/21 2:03 PM

[ quick tips ] B Y T A S T E F O R L I F E S T A F F

help for

winter hair

nourishing oils can help prevent damage The cold, dry weather of winter can be brutal on hair. Harsh conditions deplete your hair of its moisture, leaving it more vulnerable to breakage—not a good look for anyone!

Luckily, help is available. This duo of protective hair oils can help!

Argan oil Argan oil comes from the kernels of argan trees, native to Morocco. Sometimes called “liquid gold,” this oil is rich in essential fatty acids, minerals, and vitamins—especially vitamin E. These components nourish frizzy, coarse, and chemically treated hair.

Argan oil also moisturizes the scalp, fights dandruff, and promotes hair growth. An ideal ingredient to look for in a conditioner, it’s

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absorbed easily and makes hair softer and more manageable, without looking greasy.

It’s also great in deep-conditioning hair masks that help seal split ends.

Avocado oil Here’s another reason to love avocados: Avocado oil, rich in nutrients including antioxidant vitamin E, doesn’t sit on the top of hair; instead, it penetrates hair shafts for deep moisturization. The end result is softer, shinier, more manageable hair with less frizz, breakage, and split ends.

2021

10/15/21 9:11 AM

More winter hair care tips • Use an oil-based conditioner to avoid split ends and breakage.

• Protect hair by wearing a hat.

• Avoid overstyling. Give hair a break from straightening and curling irons by wearing it in twists, ponytails, buns, and braids.

• Don’t shower in hot water; instead, use warm water.

• Avoid washing hair daily.

• Don’t leave the house with wet hair in frigid weather.

Your hair could freeze and break.

• Try leave-in conditioners.

Once a week, treat hair to a deep-conditioning treatment.

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10/15/21 9:12 AM

[ healthy family ] B Y V I C T O R I A D O L B Y T O E W S , M P H

fight cold & flu

Natural strategies to stay healthy this winter Although COVID-19 (understandably) still steals the spotlight when it comes to infection news, regular cold and flu season hasn’t gone away. As you review your natural remedy arsenal, consider having the herb elderberry on hand for gardenvariety respiratory infections.

Elderberry, sometimes known by the name black elder, has served as a safe and popular food ingredient for centuries—especially in elderberry pie, wine, and jam. This herb has a long history as a folk remedy for the flu and other respiratory infections. As far back as Roman times, elderberry served as a flu remedy, which remains this herb’s forte even today.

Boost your recovery Elderberry offers solid health benefits, but it’s a good idea to set expectations appropriately. The herb won’t keep you from getting sick, but evidence does show that elderberry users enjoy a quicker recovery from winter ailments. With elderberry by your side, you’ll get back to school or work faster than without it.

But there’s a catch: Elderberry seems to work best when taken early in an infection.

Research has shown that folks taking elderberry extract (as a liquid extract of the berries) in the first day or two of an influenza-like illness recover about four days sooner than those taking a placebo. Not only were those in the elderberry group back on their feet sooner, but they also didn’t take as much or as many medications for symptom relief.

In one meta-analysis researchers stated that relying on elderberry offered the side benefit of avoiding antibiotic misuse, which happens when people take antibiotics for viral infections even though antibiotics can help only with bacterial infections. Elderberry also serves as a safer treatment than prescription medications for the common cold and influenza.

How much should you take?

You can go old school and brew cups of tea from dried 20 D E C E M B E R

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elderberry flowers to nurse yourself through a cold or flu, but more modern forms of standardized liquid extract are readily available, as well as capsules/tablets, gummies, syrups, and lozenges. Elderberry syrup is probably the most readily available form and it’s taken in the amount of 1 tablespoon four times daily for the first three to five days of an illness.

Remember: Experts advise starting elderberry at the earliest sign of a cold or flu for best results. ● SELECTED SOURCES “Black elderberry (Sambucus nigra) supplementation effectively treats upper respiratory symptoms: A meta-analysis of randomized, controlled clinical trials” by J. Hawkins et al., Complementary Therapies in Medicine • “Elderberry (herb/suppl),” https://reference. medscape.com • “Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections”

by Z. Zakay-Rones et al., Journal of International Medical Research, 2004 • “A review of the antiviral properties of Black Elder (Sambucus nigra L.) products” by R.S. Porter and R.F. Bode, Phytotherapy Research, 4/17

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).

2021

10/27/21 11:17 AM

Three more to try There’s no better time than right now to stock up on a few tried-and-true cold and flu healers.

1 Vitamin C

The research clearly shows that vitamin C shortens the duration and severity of the common cold.

2 Zinc

Sucking on zinc lozenges starting in the first 24 hours of a cold is well documented for shortening time spent under the weather. Getting an early start with this cold-busting method is very important for success.

3 Vitamin A

This vitamin helps to prevent infections by maintaining the body’s barriers (skin, lungs, and the linings of the mouth and throat). While your multi probably has adequate amounts of vitamin A (about 4,000–5,000 IU per day), many holistic practitioners recommend higher doses (around 5,000–25,000 IU daily) for strong immunity. (Note: High doses of vitamin A are not recommended for expectant or nursing mothers; talk to your doctor).

SELECTED SOURCES “Vitamin C,” Linus Pauling Institute Micronutrient Information Center, https://lpi.oregonstate.edu • “Zinc lozenges and the common cold: A meta-analysis comparing zinc acetate and zinc gluconate, and the role of zinc dosage” by H. Hemila, JRSM Open, 5/2/17

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10/27/21 11:18 AM

BY TASTE FOR LIFE STAFF

ease the pain

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Natural ways to reduce inflammation and discomfort

2021

11/1/21 4:14 PM

Inflammation is a natural and important part of the immune response, and it helps our bodies repair themselves when we are injured. Sometimes inflammation can become excessive, leading to unnecessary pain—chronic inflammation can also increase the risk of developing heart disease, diabetes, Alzheimer’s disease, and even cancer. These natural ways may help to calm out-of-control inflammation.

Diet and lifestyle changes can go a long way. Whole foods, especially plant foods and those with a low to moderate glycemic index, are best. Wild-caught fatty fish and seafood have also been shown to reduce inflammation. Dark fruit like blackberries, blueberries, cherries, cranberries, and dark purple grapes are rich in antioxidants and pigments that combat inflammation—half a cup of fresh or frozen fruit is recommended.

Some types of exercise are helpful for dealing with chronic pain and inflammation, including massage, acupuncture, t’ai chi, yoga, and swimming. Getting enough sleep is also important for maintaining a

healthy inflammatory response.

Remember, if you’re dealing with pain, be sure to consult a healthcare practitioner for an appropriate diagnosis.

Soothing supplements Certain supplements may also help to ease the pain, stiffness, and diminished function associated with many inflammatory conditions. Unlike conventional pain relievers like ibuprofen and acetaminophen, these natural interventions can provide relief without unwanted side effects. Always consult your doctor before taking any new supplements. Here are a few to try:

SUPPLEMENT

HOW IT HELPS

Omega-3 fatty acids

Lowers inflammation and is good for joint pain and stiffness, back pain, and menstrual discomfort. Fish oil is an excellent source.

Probiotics

Healthy bacteria that keep your gut in balance, reduce inflammation, and may help with pain associated with irritable bowel syndrome (IBS).

Vitamin A

Helpful for people with IBS or lung disease.

Vitamin B6

May help ease discomfort from rheumatoid arthritis.

Vitamin D

Vitamin D deficiency is associated with a number of inflammatory diseases including lupus, rheumatoid arthritis, and Type 1 diabetes, as well as other age-related conditions.

Vitamins C, E, and K

These vitamins have been studied for their anti-inflammatory potential.

SAM-e

A synthetic version of a chemical produced by the body, this supplement has shown promise in treating arthritis pain.

Glucosamine and chondroitin

May help to ease the pain from moderate to severe osteoarthritis—ask your doctor if this supplement is right for you.

Curcumin

Has been shown to reduce inflammation in painful conditions including arthritis, IBS, ulcers, diabetic nerve pain, and lupus, and during recovery from surgery.

SELECTED SOURCES “Can supplements help with pain?”; Vitamins that fight inflammation,” www.WebMD.com • “Efficacy and safety of Curcuma domestica extracts compared with ibuprophen in patients with knee osteoarthritis . . .” by V. Kuptniratsaikul et al., Clinical Interventions in Aging, 2014 • “Fish oil in knee osteoarthritis . . .” by C.L. Hill et al., Annals of Rheumatic Diseases, 1/16 • “Inflammation” by V.J. Drake, Linus Pauling Institute, Oregon State University • “Regulation of osteoarthritis by omega-3 (n-3) polyunsaturated fatty acids in naturally occurring model of disease,” Osteoarthritis and Cartilage, 2011 • “Therapeutic roles of curcumin: Lessons learned from clinical trials” by S.C. Gupta et al., AAPS Journal, 1/13

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11/1/21 4:14 PM

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10/29/21 4:20 PM

[ let’s get cooking ] B Y L I S A F A B I A N

breadwinner make your own loaf

Buying bread at the store may be quick and easy, but making your own from scratch is a worthwhile and satisfying endeavor. Here are some basic breadmaking tips for a better loaf as well as a recipe for a sweet-and-salty focaccia.

• Aim to proof dough in a kitchen that’s about 72˚, unless otherwise indicated in the recipe.

• Use a large balloon whisk to mix the starter and liquid. This adds oxygen early on, which yields a better rise.

• Prepare the baking container by greasing it generously with butter, then dusting it with flour, and finally tipping out excess flour. Next add the dough.

• Wet your hands with water or oil for easier dough handling. This is particularly helpful if you’re new to working with dough.

• Employ the use of a plastic scraper to help shape, handle, and divide dough. A scraper also helps clean the countertop of dough.

• When making pizza or focaccia, gently stretch out the dough until you meet a little bit of resistance. Stop

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and then wait for 10 to 20 seconds to let the dough relax. Stretch it again. This helps prevent tearing.

• Since everyone’s oven is different, check the loaf 5 to 10 minutes before the end of the baking time rather than at the very end to see if the bread is done.

• Have clean, good-quality dish towels ready. Use for covering bowls of proofing dough and then later for wrapping loaves for storage.

• If your bread collapses, it may be due to overproofing. It can also be due to baking it on a hot day or adding more water than the flour can handle.

• If your bread is slightly tacky or damp at the end of baking time, let it rest in the oven with the oven turned off and the door open so extra moisture can dissipate. ● SOURCE 10-Minute Sourdough by Vanessa Kimbell ($22.99, Kyle Books, 2021)

2021

10/8/21 10:40 AM

7½ hrs

prep time + overnight ferment time

1

makes (9 x 13-inch) focaccia dough

Salted Honey Focaccia From The Sweet Side of Sourdough by Caroline Schiff ($21.99, Page Street Publishing, 2021)

Dough

2 cups plus 1 tsp water, at room temperature

N c extra-virgin olive oil, plus more for drizzling

Syrup

Scant O c active sourdough starter

1 Tbsp water

4O c all-purpose flour, divided

2 Tbsp honey

Flaky sea salt, as needed

2 Tbsp kosher salt

1. To make the dough: In a large mixing bowl, combine water and active starter, mixing well with your hands. Add half the flour (eyeballed is fine) and mix well; a few lumps are OK. It will be the consistency of pancake batter. Cover and let sit at room temperature for 30 minutes.

2. After 30 minutes, add remaining flour and salt. Mix until uniform using your hands. The dough will be quite sticky at this stage; bring it together in center of bowl, using a bowl scraper. Then cover and leave to rest for 1 hour at room temperature.

3. After the first hour, stretch and fold dough for 1 minute in bowl using a bowl scraper or your hands, turning bowl as you go so it folds from a different direction each time. Cover and rest 1 hour. Do this process three more times. You’ll need a total of four sets of folds.

4. After last set of folds, cover dough in bowl and transfer to fridge to ferment overnight, at least 10 hours and up to 14 hours.

5. In the morning, generously oil a 2-inch-deep, 9x13-inch metal pan with the ¼ cup of oil, spreading it evenly across bottom and sides of pan.

Gently transfer dough to pan using a bowl scraper and fold it over itself once. Then, using your fingers, gently press it out to a rectangle shape, coming to about 2 inches from edges of pan. The oil should pool nicely in corners and little divots on top of dough. Cover and place in a warm spot for 1 hour.

6. After 1 hour you should see some bubbles on top and dough should have increased its volume by about half. Gently press dough out further so it reaches corners of pan and, using your hands, dimple surface of dough.

Finish it with another light drizzle of oil. Cover, place in a warm spot and proof for 1 hour, or until you see more bubbles forming on surface.

7. Preheat oven to 450˚ with a rack in the center. When hot, transfer to oven. Bake until golden and bubbly, browning deeply in a few spots, 30 to 40 minutes depending on your oven.

8. While it bakes, make the syrup: Combine water with honey in a small saucepan and bring to a simmer over medium-high heat. Turn off heat and leave in pot in a warm spot.

9. When focaccia is done, carefully remove it from pan using tongs or a spatula and transfer to a resting rack to continue cooling. With a pastry brush, liberally paint honey syrup all over focaccia, giving it two coats.

Sprinkle liberally with flaky salt. Cool another 20 minutes before slicing.

Kitchen Note: This focaccia is so simple, chewy, and mouthwatering, and you’ll probably eat the entire loaf in two days. Maybe even less. It’s a perfect canvas for cheeses, jams, fruit, butter, or olive oil, which helps it go so fast. Fortunately, this dough comes together without too much effort, which means you can whip up another batch easily.

Per serving (serves 10): 284 Calories, 6 g Protein, 50 g Carbohydrates, 4 g Total sugars (3 g Added sugars), 2 g Fiber, 6 g Total fat (1 g sat), 280 mg Sodium, HHHH Vitamin B1 (thiamine), Folate, HH Vitamin B2 (riboflavin), B3 (niacin), H Iron, Phosphorus © JONATHAN METER

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10/8/21 10:40 AM

[ natural beauty ] B Y L I S A F A B I A N

glow up! try natural makeup for a polished look Cosmetics have the power to transform. However, accepting and loving your face without makeup is an important first step in learning how to work with products to bring out your unique self.

Don’t wear makeup because you are expected to or because everyone you know does. Use it if it’s a positive choice for you!

Seek products that are organic and natural and use mineral colors and natural preservatives such as vitamin E.

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2021

10/25/21 3:04 PM

Here are some ideas for a subdued but polished look.

For Face ● First things first. Apply a light moisturizing serum to

smooth away any rough spots and flaky skin. Prepping the skin in this manner helps cosmetics adhere more easily. Give the product a few minutes to sink in before applying makeup. ● Choose a liquid foundation in the same shade as your skin. To determine whether you need a cool or warm color, look at the veins on the insides of your wrists. If the veins are blue or purple, you have cool undertones to your skin. Select products with cool red and blue pigments. If the veins appear green, you have warm undertones. Look for makeup with golden or yellow hues. ● For a uniform look, even out skin tone with an application of foundation. To apply, wet a makeup sponge with a small amount of water. Wring it out so it’s not too wet. Use the sponge to apply a small amount of product for a sheer and natural effect. If you have mostly flawless skin, skip foundation. Use concealer and finishing powder instead. ● Hide blemishes and dark spots with a light (not heavy) concealer. Apply with a small, flat brush. ● When applying foundation or concealer to the under-eye areas to hide dark circles, pay attention to the inner eye corners where shadows appear darkest. ● If you wear lip color, you need only a small amount of blush. For the most natural look, apply a cream formula with a short and round flat-topped brush to the apples of your cheeks, blending it in with circular motions.

For Eyes ● Select lighter or neutral shades (light gray, nude, beige) of

eye shadow for a soft look. Apply to lids only. Using just one shadow color looks natural and flattering. If you wish to create more depth, choose a slightly darker shade as a base. Apply to the crease of the lid, blending it out. ● For the most natural look, avoid eyeliner. It adds sharpness to the eyes and is best saved for an evening look. If you use it during the day, opt for a softer shade like brown instead of a harsher hue like black.

For Lips ● For a dramatic yet polished appearance, select lip color

that is bright yet translucent. ●

SELECTED SOURCES “How to apply natural makeup,” www.Oprah.com, 2021 • Make Your Own Pure Mineral Makeup by Heather Anderson ($19.95, Storey, 2017) • Natural Beauty edited by Rebecca Warren ($25, DK Publishing, 2015)

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10/25/21 3:05 PM

[ just for kids ]

find the snowflakes in the

seek & find

ANSWER

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2021

10/25/21 12:52 PM

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