Lunds & Byerly's Dec 2022

cranberry white chocolate

blondies Recipe on page 16

Teas for immunity Sweet sugar substitutes

C OM P L I M E N TA R Y

DECEMBER 2022

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Edition of Taste for Life ®

Natural ways to boost energy

10/31/22 9:08 AM

[ healthy pick ]

cauliflower

Like its cousin broccoli, cauliflower is a cruciferous vegetable with florets that grow on top of a thick stem. However, it has a mild, slightly nutty taste, in contrast to broccoli’s more bitter flavor. Most supermarkets carry the white variety, but cauliflower can be found in a rainbow of colors, including green, orange, and purple.

While a cup of raw, chopped cauliflower has just 100 calories, it is rich in important nutrients including vitamins C and K, and folate and minerals calcium, iron, potassium, and magnesium. The compounds that give cauliflower its unique taste and smell also offer health benefits, including a reduced risk of developing certain types of cancer.

Cauliflower can be prepared in so many ways, and is a popular stand-in for rice, potatoes, and even chicken

wings and steak! Instead of relegating cauliflower to side-dish status, try grating, mashing, puréeing, steaming, or roasting it to create a center-stage entrée—the options are endless! ● Find lots of creative ways to cook with cauliflower at tasteforlife.com/cauliflower

SELECTED SOURCES “The beginner’s guide to cruciferous vegetables” by Esther Ellis, Academy of Nutrition and Dietetics, www.EatRight.org, 7/20 • “Cauliflower,” SNAP-ed Connection, www.snaped.fns.usda.gov • “Cauliflower: The new nutrition superstar,” www.MayoClinicHealthSystem.org, 2/27/18 • “Health benefits of cauliflower” by Angela Nelson, www.WebMD.com, 6/14/21

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holiday baking

18 20

© AMERICA΄S TEST KITCHEN

Party-ready seasonal favorites.

[ december contents ] 5 market gourmet Buttermilk Biscuits

22

6 health front Yoga may improve cognition • Vitamin D has potential to ease depression • More

12 holiday baking Caramelized Pumpkin Bread • Soft and Chewy Gingerbread People • Molasses Spice Cookies • Roast Turkey with Pomegranate Sauce

20 healthy family Get an immune boost with teas and herbal infusions.

22 enhance your energy Strategies to fight fatigue.

26 cook-at-home Get to know healthy and hearty root vegetables.

28 celebrations Explore the pros and cons of alcoholic holiday beverages.

18 quick tips Learn about natural sugar alternatives.

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

DECEMBER 2022

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10/31/22 1:23 PM

chief content officer and strategist

Lynn Tryba (Lynn.Tryba@TasteforLife.com)

Featured Nourish Recipes Found on pages 16 & 17

contributing editors

Lisa Fabian, Rich Wallace associate editor

Kelli Ann Wilson

• CRANBERRY WHITE CHOCOLATE BLONDIES •Z A’ATAR SPICED CHICKEN ORECCHIETTE & SPINACH

art director

Michelle Knapp custom graphics manager

Donna Sweeney

Traditional Medicinal Teas

executive director of business development

Amy Pierce

Warm up this holiday season with high quality herbal wellness Traditional Medicinal Tea. Decades of practice, lifetimes of experience, and a commitment to both $4.99 Save $1.70 cutting-edge botany 16 ct. and traditional plant SELECT VARIETIES knowledge.

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800-677-8847 CustomerService@TasteforLife.com client services director - retail

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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)

Matt’s Cookies

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Soft, delicious cookies made with all natural ingredients and baked to perfection.

Allen Gold 800-677-8847 (x111) founder and chief executive officer

T. James Connell

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Published monthly by Taste for Life®, 155 Washington Street, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); © 2022 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

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4

a note on recipes

Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: ★★★★★ Extraordinary (50 percent or better), ★★★★ Top source, ★★★ Excellent source, ★★ Good source, ★ Fair source

DECEMBER 2022

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[ market gourmet ] Buttermilk Biscuits From the Taste for Life test kitchen

2 c all-purpose flour 2½ tsp baking powder

35 min prep time makes 8 biscuits

¾ tsp salt 6 Tbsp cold unsalted butter, cut into small pieces ¾ c buttermilk

1. Preheat oven to 425˚.

2. In a food processor bowl, add flour, baking powder, and salt. Process for a few seconds to combine. Add cold butter pieces. Pulse until butter is incorporated into dry ingredients. Add buttermilk and pulse until dough begins to stick together in clumps.

3. Turn dough onto a floured surface. Form dough into one lump. With a rolling pin, roll dough out into a ½-inch-thick rectangle. Fold dough in half and roll out again into a ½-inch-thick rectangle.

Fold dough in half one last time and roll out, this time to a ¾-inch thickness.

4. With a 2½-inch biscuit cutter, cut dough into 8 rounds, rolling out scraps and cutting out biscuits as needed to get 8 rounds. Place rounds on a parchment paper-lined baking sheet. Be sure rounds aren’t touching each other on baking sheet.

5. Bake for 15 to 18 minutes, until biscuits are golden.

Per serving: 199 Calories, 4 g Protein, 25 g Carbohydrates, 1 g Total sugars (0 g Added sugars), 1 g Fiber, 9 g Total fat (5 g sat), 158 mg Sodium, ★★ Vitamin B1 (thiamine), Folate, Phosphorus, ★ Vitamin B2 (riboflavin), B3 (niacin), Calcium

DECEMBER 2022

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[ health front ]

NEWS THAT’S GOOD FOR YOU

yoga for the brain

Yoga “actually makes your brain work better,” according to the Harvard Medical School newsletter HealthBeat. That’s because the practice spurs new connections among brain cells, leading to improvements in brain structure and function—and improved cognition.

“Yoga strengthens parts of the brain that play a key role in memory, attention, awareness, thought, and language,” HealthBeat reported.

“Think of it as weightlifting for the brain.” The authors noted that yoga has been shown to improve reasoning, decision making, memory, learning, and other executive functions.

SOURCE “Yoga for better mental health,” Harvard Medical School HealthBeat, 7/23/22

vitamin D shows promise for depression A new meta-analysis found that vitamin D may have potential for helping to treat depression. Researchers analyzed results from 41 studies from around the world and concluded that supplemental vitamin D had a positive effect on symptoms of depression. “Future research should investigate possible benefits of augmenting standard treatments with vitamin D in clinical depression,” they wrote.

Foods rich in vitamin D include fatty fish such as salmon, tuna, and sardines; egg yolks; mushrooms; and D-fortified milks, orange juice, and cereals.

SOURCES “The effect of vitamin D supplementation on depressive symptoms in adults: A systematic review and metaanalysis of randomized controlled trials”

by T. Mikola et al., Critical Reviews in Food Science and Nutrition, 7/11/22 • “Vitamin D supplementation seems to alleviate depressive symptoms in adults,” University of Eastern Finland, 8/12/22

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protect your hearing Hearing loss affects some 13 percent of adults over the age of 18, according to the National Interview Health Survey, and that figure doubles for people aged 65 and older.

Sometimes mistaken for dementia (and in the very young, for autism), hearing loss in adults has many causes, including the effects of aging on the ear; hypertension (high blood pressure); ear damage from loud noise, illness, or infection; some prescription medications; and inherited disorders.

It may be from years on the job in a loud environment or a one-evening blast of noise at a rock concert. Either way, once the tiny fibers in your ear become damaged, hearing loss results—and it’s permanent.

Whatever your age, there are actions you can take to protect your hearing. The audiology team at Johns Hopkins Medicine recommends these tips:

Turn the volume of your TV, for example, to the point where you don’t have to strain to hear a program—but not so high that you can hear it from another room.

The US Food and Drug Administration (FDA) recently issued a new rule designed to “improve access to safe, effective, and affordable hearing aids for millions of Americans,” according to an agency news release.

It noted that consumers 18 and older with mild to moderate hearing impairment will be able to buy hearing aids “from stores or online retailers without the need for a medical exam, prescription or a fitting adjustment by an audiologist.”

The rule for over-the-counter hearing aids went into effect in mid-October 2022, and consumers should begin to see them more often in retail and online outlets.

n Have your hearing tested, so you have a baseline to work with later in life.

SELECTED SOURCES “4 ways to protect your hearing”; “Types of hearing loss,” Johns Hopkins Medicine, www.HopkinsMedicine.com • “Autism, auditory processing disorder and your child’s hearing health” by D. Clason, www.HealthyHearing.com, 7/24/19 • “FDA finalizes historic rule enabling access to over-the-counter hearing aids for millions of Americans,” US Food and Drug Administration, www.FDA.gov, 8/16/22 • “Hearing difficulties among adults: United States, 2019” by J.H. Madans et al.; “Listen up! Protect your hearing,” US Centers for Disease Control and Prevention, www.CDC.gov • “Hearing loss and dementia: How are they related?” by T. Ehrenfeld, www.HealthyHearing.com, 8/3/21

n Wear protective gear (earplugs, noise-abating headphones) when you’re in a noisy environment. n Monitor the volume levels of your devices (TV, radio, smart phone, etc.).

—Nan Fornal

DECEMBER 2022

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10/31/22 1:26 PM

Twinings

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SALE GOOD THROUGH DECEMBER 31, 2022

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Fit Butters Gluten Free Nut Butters Quench your cravings while adhering to your healthy diet and lifestyle. Made in small batches with dry roasted nuts and premium coconut oil. Every jar is infused with high quality whey or plant-based protein and topped off with a delicious sweet treat such as Oreo, Reese’s or M&Ms.

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MADE WITH COCONUT OIL

Each batch is made with premium coconut oil.

Bonne Maman Preserves Bonne Maman’s delicious gourmet preserves make a wonderful addition to your holiday breakfast table or a thoughtful gift. Produced in France using only the best quality fruit and natural ingredients, there are no preservatives, artificial colorings or high fructose corn syrup used.

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Reese Gourmet Speciality Products Add a gourmet flair to your holiday dishes with Reese capers, artichokes 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.

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Pacific Foods Organic Soups Pacific Foods takes a culinary approach to creamy soups. They mix, purée, and blend all natural and organic ingredients. They use milk from the local dairy and tomatoes ripened on the vine.

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DECEMBER 2022

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holiday baking

BY EVA MILOTTE

deck your table with family favorites

Caramelized Pumpkin Bread From Half the Sugar, All the Love: 100 Easy, Low-Sugar Recipes for Every Meal of the Day by Jennifer Tyler Lee and Anisha Patel, MD, MSPH ($22.95, Workman Publishing Co., 2019)

Nonstick cooking spray 1¾ c all-purpose flour 2 tsp ground cinnamon 1½ tsp baking powder 1 tsp ground ginger ½ tsp baking soda ½ tsp salt ½ tsp ground nutmeg

Turn on the oven and get ready to make some holiday dishes! From spiced gingerbread cookies to caramelized pumpkin bread to roasted turkey with pomegranate sauce and more, your gatherings will be festive with these seasonally inspired foods.

90 min prep time

serves 10

¼ tsp ground cloves

1 c canned pumpkin purée* ½ c mashed very ripe banana (about 1 medium banana) ¹⁄³ c maple syrup

½ c vegetable oil

¼ c whole-milk plain Greek yogurt 2 tsp pure vanilla extract 2 large eggs

1. Preheat oven to 350º. Line an 8½×4½-inch loaf pan with parchment paper, leaving about 2 inches of overhang on each side. Coat with cooking spray.

2. In a large bowl, whisk together flour, cinnamon, baking powder, ginger, baking soda, salt, nutmeg, and cloves. Set aside.

3. Combine pumpkin purée and mashed banana with maple syrup in a medium saucepan over medium heat. Cook, stirring frequently, until slightly darkened and caramelized, 5 to 7 minutes. Transfer to another large bowl and let cool completely, 15 minutes.

4. Add oil, yogurt, vanilla, and eggs to cooled pumpkin mixture and whisk vigorously to combine.

5. Add flour mixture to pumpkin mixture and stir gently to combine. (Batter will be thick.)

6. Pour batter into prepared loaf pan. Bake until a toothpick inserted into center comes out clean, 55 minutes to 1 hour.

7. Cool in pan for 20 minutes, and then remove bread from pan and transfer to a wire rack. Let cool for at least 15 minutes longer before cutting into 10 slices and serving. *Be sure to use canned unsweetened pumpkin purée, not pumpkin pie filling.

© ERIN SCOTT

Kitchen Note: Caramelizing the pumpkin and banana with a little maple syrup brings out their natural sweetness and enhances the delicious flavors with considerably less added sugar. Greek yogurt adds a bit of tang. The bread will keep, tightly wrapped in plastic wrap, in the refrigerator for up to 3 days or in the freezer for up to 1 month.

Per serving: 243 Calories, 4 g Protein, 28 g Carbohydrates, 9 g Total sugars (6 g Added sugars), 1 g Fiber, 13 g Total fat (1 g sat), 197 mg Sodium, ★★ Vitamin B2 (riboflavin), ★ Vitamin B1 (thiamine), E, Folate, Phosphorus

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DECEMBER 2022

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Soft and Chewy Gingerbread People From The Complete Autumn & Winter Cookbook by America’s Test Kitchen ($34.99, America’s Test Kitchen, 2021)

3 c (15 oz) all-purpose flour ¾ c packed (5¼ oz) dark brown sugar 1 Tbsp ground cinnamon

45 min

1 Tbsp ground ginger ¾ tsp baking soda ½ tsp ground cloves ½ tsp table salt 12 Tbsp unsalted butter, melted

+ 90 min chill and cool time makes about 20 cookies

¾ c light molasses 2 Tbsp milk

1. Process flour, sugar, cinnamon, ginger, baking soda, cloves, and salt in a food processor until combined, about 10 seconds. Add melted butter, molasses, and milk. Process until a soft dough forms and no streaks of flour remain, about 20 seconds, scraping down sides of bowl as needed.

2. Spray counter lightly with a baking spray with flour, transfer dough to counter, and knead until dough forms a cohesive ball, about 20 seconds. Divide dough in half. Form each half into a 5-inch disk, wrap disks tightly in plastic wrap, and refrigerate for at least 1 hour or up to 24 hours.

3. Adjust oven racks to upper-middle and lowermiddle positions and heat oven to 350º. Line 2 baking sheets with parchment paper. Working with 1 disk of dough at a time, roll ¼-inch thick between 2 large sheets of parchment. (Keep second disk of dough refrigerated while rolling out first.) Remove top piece of parchment. Using a 3½-inch cookie cutter, cut dough into shapes. Peel away scraps from around cookies and space shapes ¾-inch apart on prepared sheets. Repeat rolling and cutting steps with dough scraps.

© AMERICA΄S TEST KITCHEN

4. Bake cookies until puffy and just set around edges, 9 to 11 minutes, switching and rotating sheets halfway through baking. Let cookies cool on sheets for 10 minutes, and then transfer to a wire rack. Let cookies cool completely before serving. (Cookies can be stored in an airtight container at room temperature, with a sheet of parchment or waxed paper between each layer, for up to 3 days.)

Kitchen Note: These cookies are soft, not crunchy, and brimming with the flavors of ginger and molasses. Depending on your cookie cutter dimensions, all of the cookies may not fit on the sheets and a second round of baking may be required. You can decorate these cookies with your favorite icing, if desired.

Per serving (1 cookie without icing): 188 Calories, 2 g Protein, 30 g Carbohydrates, 15 g Total sugars (15 g Added sugars), 1 g Fiber, 7 g Total fat (4 g sat), 110 mg Sodium, ★ Vitamin B1 (thiamine), Folate, Iron, Magnesium

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continued from page 13

Molasses Spice Cookies From The Complete Autumn & Winter Cookbook

by America’s Test Kitchen ($34.99, America’s Test Kitchen, 2021)

2¼ c (11¼ oz) all-purpose flour 1½ tsp ground cinnamon 1½ tsp ground ginger 1 tsp baking soda ½ tsp ground cloves ¼ tsp ground allspice ¼ tsp black pepper ¼ tsp table salt

75 min

prep time + cool time makes 24 cookies

12 Tbsp unsalted butter, softened ¹⁄³ c packed (2¹⁄³ oz) dark brown sugar

¹⁄³ c (2¹⁄³ oz) granulated sugar, plus ½ c for rolling 1 large egg yolk 1 tsp vanilla extract ½ c mild or robust molasses

1. Adjust oven rack to middle position and heat oven to 375º. Line 2 baking sheets with

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parchment paper. Whisk flour, cinnamon, ginger, baking soda, cloves, allspice, pepper, and salt together in a bowl.

2. Using a stand mixer fitted with a paddle, beat butter, brown sugar, and the ¹⁄³ cup granulated sugar on medium speed until pale and fluffy, about 3 minutes.

Reduce speed to medium-low; add egg yolk and vanilla; and beat until combined, about 30 seconds. Beat in molasses until incorporated, about 30 seconds, scraping down bowl as needed. Reduce speed to low and slowly add flour mixture until combined, about 30 seconds (dough will be soft). Give dough a final stir by hand to ensure no flour pockets remain.

3. Spread remaining ½ cup granulated sugar in a shallow dish. Working with 2 tablespoons dough at a time, roll dough into balls with your dampened hands, and then roll in sugar to coat; space dough balls 2 inches apart on prepared sheets. (Dough balls can be frozen for up to 1 month; bake frozen dough balls in 300º oven for 30 to 35 minutes.)

4. Bake cookies, 1 sheet at a time, until edges are set but centers are still soft, puffy, and cracked (cookies will look raw between cracks and seem underdone), 10 to 12 minutes, rotating sheet halfway through baking. Let cookies cool on sheet for 10 minutes. Serve warm or transfer to a wire rack and let cool completely.

Kitchen Note: You can use light or dark molasses; the dark variety will have a stronger presence. (Avoid blackstrap molasses, which can be overpowering and bitter.) When rolling the balls of dough, dip your hands in water to prevent sticking; this also helps the granulated sugar adhere to the dough balls. For the best texture and appearance, bake the cookies one sheet at a time and pull them from the oven when they still look substantially underdone.

(They will continue to bake and harden as they cool, with the insides remaining soft and moist.)

Per serving (1 cookie): 135 Calories, 1 g Protein, 19 g Carbohydrates, 10 g Total sugars (10 g Added sugars), 0 g Fiber, 6 g Total fat (4 g sat), 74 mg Sodium, ★ Vitamin B1 (thiamine), Folate

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4½ hrs

prep time + 1 day brine time serves 12

Roast Turkey with Pomegranate Sauce From The Christmas Movie Cookbook by Julia Rutland ($21.99, Simon Element, 2022)

3 Tbsp kosher salt, divided 3 Tbsp dark brown sugar 1 Tbsp dried sage 2 tsp freshly ground black pepper 1 tsp paprika 1 (12- to 14-lb) whole fresh turkey 2 c water 2 Tbsp extra-virgin olive oil Fresh rosemary and sage leaves, for garnish Orange slices, for garnish Pomegranate arils, for garnish (optional) Pomegranate Sauce (recipe follows)

1. In a small bowl, combine salt, brown sugar, sage, pepper, and paprika.

2. Remove giblets and neck from turkey; reserve for other uses or discard. Place turkey in a rimmed pan and pat dry with paper towels. Loosen skin from breast and thighs without detaching or tearing skin.

3. Spread 2 tablespoons of the salt mixture under the turkey’s skin. Sprinkle about 2 teaspoons of salt mixture inside the turkey’s cavity. Spread remaining salt mixture over entire turkey. Turn breastside down in pan. Cover with plastic wrap and refrigerate for 12 to 24 hours.

4. Uncover turkey and turn it breast side

up. Spread any salt mixture in bottom of pan over top of turkey. Return to refrigerator uncovered (this will dry out skin, allowing it to crisp well when roasting), and chill for an additional 12 to 24 hours.

5. Remove turkey from the refrigerator and let stand at room temperature for 1 hour.

Preheat oven to 450º. Place a rack in lower third of oven and remove any upper racks.

6. Discard any salt or liquid from bottom of pan (it is not necessary to wipe any remaining salt from turkey). Place turkey, breast-side up, on a roasting rack in a roasting pan. Pour 2 cups of water in bottom of pan. Brush turkey with the olive oil.

7. Transfer pan to oven and roast for 30 minutes. Reduce oven temperature to 350º. Cover breast with aluminum foil and continue to roast until a meat thermometer inserted into thickest part of thigh registers 165º, about 2½ to 3 hours. Remove from oven and tent with aluminum foil. Let stand for 30 minutes before carving (turkey will continue to cook).

8. Garnish turkey with rosemary and sage leaves, orange slices, and pomegranate arils, if desired. Serve with Pomegranate Sauce.

Kitchen Note: To avoid a “turkastrophe,” do not overcook the bird, and use a meat thermometer to monitor the internal temperature. Brining is a technique often used to infuse meats with flavor and moisture. While wet brining works well for small cuts of meat, it’s awkward and possibly unsafe to soak an entire turkey,

since the solution must be kept below 40º.

Dry brining utilizes all the sweet-and-salty benefits without the liquid. Fresh turkeys are ideal; otherwise, thawing time must be built into your schedule if using a frozen one.

Per serving: 506 Calories, 66 g Protein, 13 g Carbohydrates, 10 g Total sugars (4 g Added sugars), 1 g Fiber, 20 g Total fat (5 g sat), 875 mg Sodium, ★★★★★ Vitamin B3 (niacin), B6, B12, Phosphorus, Zinc, ★★★★ Vitamin B2 (riboflavin), ★★ Magnesium, ★ Vitamin B1 (thiamine), Iron, Potassium

Pomegranate Sauce From The Christmas Movie Cookbook by Julia Rutland ($21.99, Simon Element, 2022)

1½ c pomegranate juice

20 min prep time

makes 2½ cups

1 c low-sodium chicken broth or pan drippings from turkey ¹⁄³ c white balsamic vinegar

2 Tbsp light or dark brown sugar

¹⁄³ c water 2 Tbsp cornstarch ¼ tsp freshly ground black pepper Fine sea salt, to taste

1. In a saucepan, combine pomegranate juice, broth, vinegar, and brown sugar.

2. Bring to a boil, reduce heat to medium, and simmer for 10 minutes until reduced by about one third.

3. In a small bowl, stir together water and cornstarch. Stir cornstarch mixture into pomegranate mixture. Bring to a boil; boil 1 minute or until thickened.

4. Stir in pepper and add salt to taste.

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Cranberry White Chocolate Blondies INGREDIENTS:

Cooking spray

parchment paper ¾ cup unsalted butter, melted 1 cup packed Organic brown sugar 2 L&B Large Organic Brown Eggs, room temperature ¾ tsp vanilla extract 2¼ cups all-purpose flour

1½ tsp baking powder ¼ tsp kosher salt ⅛ tsp L&B Organic Ground Cinnamon 1 cup frozen cranberries ¾ cup coarsely chopped white chocolate Organic powdered sugar, for finishing

35 mins prep time

plus 20 mins cook time serves 16

DIRECTIONS: 1. Heat oven to 350 F. Grease a 9 x13-inch baking pan with cooking spray and line it with parchment paper, allowing 2 long sides to hang over the edges of the pan.

2. In a large bowl, whisk together the butter and brown sugar until light and fluffy, about 3 minutes. Add the eggs, one at a time, whisking to incorporate between each addition. Whisk in the vanilla extract.

3. In a second large bowl, mix together the flour, baking powder, salt and ground cinnamon.

4. Using a rubber spatula, mix the dry ingredients into the wet ingredients in two additions, making sure there are no streaks of flour and the batter is smooth.

5. Stir in the cranberries and white chocolate until evenly distributed.

16

6. Pour the batter into the prepared pan and use a rubber spatula to smooth the top. Bake for about 25 minutes, until golden brown and a toothpick inserted in the center comes out clean. Let cool on a wire rack for 2 hours.

7. Use the long sides of the parchment paper to lift the blondies from the pan. Cut the bars into eight equal-size squares, then slice the squares in half diagonally to create 16 triangles.

8. Fill a small fine-mesh sieve with powdered sugar and lightly dust the blondies.

9. Leftover bars can be stored in an airtight container for up to 5 days.

Recipe source: Taste of Home

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ns

me

mins

me

Za’atar Spiced Chicken Orecchiette & Spinach Recipe by Ken Grogg, FoodE Expert , Lunds & Byerlys Ridgedale

INGREDIENTS: 8 ounces orecchiette pasta 4 chicken breasts, boneless, skinless

sea salt & ground black pepper, to taste 2 Tbsp L&B Za’atar Seasoning 2 Tbsp olive oil 2 2 5 1

Tbsp pine nuts cloves garlic, peeled and minced ounces spinach, fresh, washed and cleaned lemon, sliced and juiced

4 ounces Cypress Grove Hatch Chile Goat Cheese 2 ounces pimento, drained and diced

DIRECTIONS: 1. Cook the orecchiette following package directions. Drain and reserve.

2. On a clean surface, season the chicken breast with salt, pepper and Za’atar. Heat a sauté pan or skillet over mediumhigh heat. Add olive oil. Carefully lay in the chicken breasts without over-crowding the pan. Let cook for 3-4 minutes, then turn over and cook another 3-4 minutes.

3. Leaving the chicken in the pan, add the pine nuts and stir

Add garlic and cook 1 minute, being careful not to burn. Add spinach and lemon juice to the pan and cover with a lid or foil.

When spinach wilts, remove the chicken (internal temperature of 165°F). Place on a cutting board to rest, covered with foil.

4. Add orecchiette and cheese to the pan. Once the cheese has melted, add pimento and mix everything in the pan together. Slice the chicken and return to pan or simply serve unsliced breast on top of the spinach and pasta mixture.

until they are light brown and aromatic, about 1-2 minutes.

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L&B Za’atar Seasoning — Za’atar is a Middle Eastern herb

blend of sumac, thyme, sesame seeds, paprika, cumin, oregano and salt that livens up any dish.

Ideas & Solutions — Try it on meats, seafood or roasted

vegetables. It is perfect with olive oil and can be used as a bread dip or a drizzle over flat bread. For a delicious dip, mix it with yogurt or hummus. And, to spice up breakfast, add it to your scrambled eggs!

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11/2/22 9:04 AM

[ quick tips ]

BY TASTE FOR LIFE STAFF

sweet swaps get to know popular sugar substitutes

Sweet treats are a sign of the season, but they can be loaded with sugar, which is linked to inflammation, autoimmune conditions, increased diabetes risk, and more, especially when consumed in large amounts. When making your holiday favorites this year, natural sweeteners in small amounts can be a healthier alternative. Here are some options to consider.

SWEETENER

CHARACTERISTICS

HEALTH BENEFITS

USES

Agave syrup

Agave is very sweet—about 84 percent fructose.

Extracted from the agave plant, so it’s a natural sweetener (although still quite processed).

Best for sweetening drinks, teas, and coffees.

Coconut sugar

Adds texture and color but does not taste too strongly of coconut.

Contains small amounts of iron, zinc, and inulin (a fiber that helps prevent blood sugar spikes).

Use as a sugar replacement in many recipes—grind into a fine powder before baking with it.

Date sugar

Highly absorbent; made by crushing dried dates into a powder.

Retains a lot of its nutrients after processing.

Best for recipes that have been created specifically for date sugar.

Honey

Syrupy liquid made by bees from flower nectar; flavor varies based on bees’ diets.

Contains trace amounts of antioxidants, minerals, and vitamins.

Popular in beverages, marinades, and dressings, or drizzled on pancakes, toasts, and yogurt.

Maple syrup

Pure maple syrup is made by boiling down sap from maple trees; available in different grades.

Offers some amounts of antioxidants, minerals, and vitamins.

Use to top breakfast foods, or as a substitute for caramel.

Monk fruit sweetener

About 100 times sweeter than sugar; some people report a bitter taste.

Calorie free; monk fruit’s sweet flavor comes from antioxidants known as mogrosides.

Sometimes used in products such as canned fruit, chocolate, and juice.

Stevia

Made from the stevia plant; about 350 times sweeter than sugar.

Contains no fructose and has a glycemic index of zero.

Works well in coffee, smoothies, and other beverages.

Xylitol

Naturally occurring sugar alcohol; may cause GI distress for some individuals; toxic to dogs.

Calorie free (cannot be digested by the body); may reduce decay-causing bacteria in saliva.

Often found in sugar-free gum, mints, and candy, as well as some dental-care products and nasal rinses.

SELECTED SOURCES “Artificial sweeteners and other sugar substitutes,” www.MayoClinic.org • Naturally Sweet by America’s Test Kitchen ($26.95, America’s Test Kitchen, 2016) • “Sugar substitutes: helpful or harmful?” www.NutritionLetter.Tufts.edu, 8/9/19

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If you’re looking to cut back on your sugar consumption, try these six tips from The Mayo Clinic: 1. Top your plain oatmeal or cold cereal with fruit rather than sugar.

2. Drink plain or sparkling water instead of sugary beverages.

3. Eat fruit for dessert instead of cookies and pastries.

4. Reduce the sugar you use in baking by replacing it with unsweetened applesauce.

5. When choosing condiments, avoid highsugar options like ketchup and barbecue sauce and reach instead for salsa, mustard, or hot sauce.

6. When you buy packaged foods, read the label and skip the high-sugar options. Research menus online in advance when you go out to eat so you’ll make the best choices.

Evaluate the alternatives

Sugar alternatives can be natural or artificial. Artificial sweeteners are fake sugar substitutes, which may come from naturally occurring items like herbs or even sugar itself.

Natural sweeteners can be healthier, but keep in mind that moderation is key. Even natural substitutions can raise your blood sugar, depending on their glycemic indexes and fructose contents. For best results, look for recipes that specifically call for a certain sweetener.

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[ healthy family ]

BY TASTE FOR LIFE STAFF

teas for

immunity As the days start to get colder, we naturally seek out the warmth and comfort of hot beverages. Did you know that in addition to reducing stress, taking time for tea breaks could help boost your immunity?

Here are some brews to consider this cold and flu season.

Green tea The tea plant (Camellia sinensis) is a naturally healthy substance, thanks to its high level of polyphenols. These antioxidants possess antiviral and anti-inflammatory activities and stimulate immune function.

Catechins make up one type of polyphenol antioxidants found in green tea, the most powerful being EGCG, or epigallocatechin-3-gallate.

This extract inhibits certain viruses, including influenza A virus H1N1.

Matcha is a more potent type of green tea. One serving has 10 times the nutritional value of regular green tea.

Healing herbs Herbal teas, known for their medicinal properties, are not true teas, but rather infusions of herbs or plants other than Camellia sinensis.

Some varieties have been shown to support immune function, including echinacea and elderberry teas.

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Research has found that echinacea increases interferon production, which is one way the body fights viral infections. Interferons are proteins that “interfere” with viruses; they basically alert the immune system to notice cancer cells or germs in the body and trigger killer immune cells to fight them.

Echinacea is often found paired with elderberry. Both herbs have anti-inflammatory and antiviral effects, making them popular for strengthening the immune system and treating the symptoms of colds, flu, and upper respiratory infections. ● SELECTED SOURCES “AICR’s foods that fight cancer,” American Institute for Cancer Research, www.AICR.org • “Biological activities of selected polyphenol-rich fruits related to immunity . . .” by P. Denev et al., Food Chemistry • “Consumption of polyphenol plants may slow aging and associated diseases” by U. Uysal et al., Current Pharmaceutical Designs • “EGCG . . . against influenza A virus H1N1 . . .” by Q. Mou et al., Experimental and Therapeutic Medicine, 10/20 • “Green tea catechins: Defensive role in cardiovascular disorders” by P. Bhardwaj and D. Khanna, Chinese Journal of Natural Medicines • “A review of the antiviral role of green tea catechins” by J. Xu et al., Molecules, 8/17

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Additional immune system support Researchers reported a potential benefit from vitamins A and D, specifically in people who have deficiencies in those vitamins, and from the minerals selenium and zinc. A recent meta-analysis of 27 studies showed that vitamin D deficiency was not associated with a higher chance of infection by COVID-19, but it was associated with more severe cases.

Lactobacillus probiotic supplements have shown efficacy in treatment of viral respiratory tract infections.

In addition, certain nutraceuticals, including cranberry polyphenols, aged garlic extract powder, and omega-3 fatty acid capsules have been shown to support immunity or reduce symptoms of viral or respiratory conditions.

Melatonin is the go-to hormone for people who have trouble falling asleep or staying asleep. Scientists examining randomized controlled trials concluded that COVID patients taking at least 3 milligrams (mg) melatonin daily for two weeks experienced an improved recovery rate over those who did not take melatonin. The risk of ICU admission was also lower in those taking melatonin.

SELECTED SOURCES “Efficacy of melatonin in the treatment of patients with COVID-19: A systematic review and metaanalysis of randomized controlled trials” by S.-H. Lan et al., Journal of Medical Virology, 5/22 • “Enhancing immunity in viral infections, with special emphasis on COVID-19: A review” by Ranil Jayawardena et al., Diabetology & Metabolic Syndrome, 7–8/20 • “Safety and efficacy of herbal extracts to restore respiratory health and improve innate immunity in COVID-19 positive patients with mild to moderate severity . . .” by H. Rangnekar et al., Trials, 11/20 • “Vitamin D deficiency aggravates COVID19: Systematic review and meta-analysis” by M. Pereira et al., Critical Reviews in Food Science and Nutrition, 2022

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10/27/22 11:41 AM

BY LISA PETTY, MA, ROHP

enhance your

energy

natural ways to fight fatigue

After more than a dozen years working with midlife women in my nutrition practice, I noticed a trend: In our appointments, clients were enthusiastic about making changes to their food intake to reach their goals, but more often than not, they didn’t follow through on our agreed-upon plans.

In my research on eating habits, I discovered that eating wasn’t the primary focus of midlife women: They were more concerned with their energy levels. They were exhausted. Their get-up-and-go had left the building. They wanted to figure out what food and lifestyle choices would give them energy.

If you are exhausted, you are less likely to expend the effort required to exercise, cook healthy meals from scratch, pursue hobbies that feed your mental and emotional well-being, and so on. I’ve compiled a few minimumeffort strategies you can use to rekindle your energy stores.

Go green!

If the thought of doing anything different in your life makes you want to nap, buy a greens supplement. They offer a variety of nutrients from sources you may not typically eat. Kelp and other seaweeds, for example, provide natural iodine to nourish your thyroid gland, which is at the top of the energyproduction chain.

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The algae spirulina is a rich source of minerals and B vitamins.

B vitamins are crucial for energy production, and they become depleted when you are stressed.

Although they are called “greens” powders, these supplements also can contain ingredients like beets that provide enzymes to improve the digestion and assimilation of nutrients. Remember: You get energy from food. If you aren’t properly digesting food, you’re not benefiting from the energy it provides.

The phytonutrients in greens supplements may also help reduce inflammation, which has been linked to fatigue in patients with autoimmune diseases such as chronic fatigue syndrome (CFS) and lupus. It is possible, then, that inflammation is a factor in generalized fatigue as well. Before you drink your morning tea or coffee tomorrow, drink a glass of water or juice mixed with a scoop of greens powder. You may be surprised at how much better you feel.

Bring your body into balance Research of people diagnosed with CFS reveals a connection between genesis of the disease and gut dysfunction. Specifically, those with CFS have an imbalance of intestinal bacteria. Probiotic supplements can improve food digestion, which is crucial for energy production.

Very often, exhaustion will crash in like a wave because blood glucose has dipped. This can result from going too long without a meal or from eating too many highglycemic foods—such as processed cereals and breads—that cause blood glucose to rise rapidly. High blood sugar then causes a flood of insulin to open cells to receive the glucose, which then triggers low blood sugar, which makes you feel light-headed, shaky, and tired.

Try to keep blood sugar on an even keel by slowing down the rate of glucose release into the bloodstream. Always include a source of protein, fat, and fiber in your meals and snacks as these foods take more time

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than carbohydrates to reach the bloodstream. Eat every 3 to 4 hours. And although the thought of a walk might sound exhausting, research links this form of exercise with improved glucose metabolism in those with Type 2 diabetes. Start with a walk around the block and see where it takes you! ● Nutritionist and health researcher Lisa Petty, MA, ROHP, is an award-winning journalist and media health expert. She believes that healthy living is simple— although it often isn’t easy.

SELECTED SOURCES “Gut inflammation in chronic fatigue syndrome” by S.E. Lakhan and A. Kirchgessner, Nutrition & Metabolism • “Physical exercise improves glucose metabolism in lifestyle-related diseases” by Y. Sato et al., Experimental Biology and Medicine • “Reduced diversity and altered composition of the gut microbiome in individuals with myalgic encephalomyelitis/chronic fatigue syndrome” by L. Giloteaux et al., Microbiome • “What’s for Supper? The experience of eating for women at midlife” by Lisa Petty, Brock University, 2016

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11/2/22 11:42 AM

[ cook-at-home ]

the

BY LISA FABIAN

root of the matter a guide to underground veggies

Healthy, humble, and comforting, root vegetables are a foundational ingredient in many a dish. Think potatoes in a hearty stew, carrots as a colorful addition to slaws, and radishes as a crunchy topper on salads.

Root veggies are a nutritious addition to the diet.

They provide the body with phytonutrients, vitamins, minerals, and fiber. Once harvested, root vegetables can last a long time when stored in a cool, dark spot.

Crunchy, soft, sweet, mild, or bitter—there’s a root for everyone. Here’s how to shop for and prepare some favorites.

Beets. These are one of the sweetest root vegetables around. Juice, roast, or pickle them. Or enjoy them shredded raw with lime juice, cilantro, and cumin for a tasty side salad. To avoid stained hands when peeling beets, hold them in a paper towel and gently rub off their skins.

Carrots. This colorful root vegetable is best purchased when firm and evenly colored. The versatile carrot can be juiced, grated raw, pickled, roasted, sautéed, or boiled. Baby carrots are actually full-grown ones that were deemed too ugly to sell.

Jicama. This root vegetable is a favorite in Mexican food. Cut jicama into sticks for dipping into hummus, salsa, or guacamole. It can also be grated into slaws and salsas or roasted. You can even juice it or cut it into cubes to add to soups or chilis.

Parsnips. Roast parsnips or add to soups and

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stews. Slice them into coin shapes and pan-fry, boil, or mash. Try parsnips shredded in their raw form and add to salads. For an interesting homemade hash, substitute half of the potatoes with parsnips.

Note: Parsnips oxidize quickly after being cut and will turn brown. If not using immediately, submerge in a bowl of water with a little lemon juice or vinegar.

Potatoes. Perhaps the most popular and versatile of the roots, potatoes come in many sizes and colors. Potatoes take to just about every method of preparation: roasting, sautéing, boiling, frying, braising, steaming, or mashing. For fluffy baked potatoes, cut an X in the baked potatoes’ tops and squeeze open with your fingers, so the steam can escape.

Turnips. Like beets and carrots, turnips can be purchased with their greens still attached. Sauté the greens with garlic and use them as you would spinach. Enjoy turnips raw—either sliced thin or shredded. They can also be boiled, baked, mashed, sautéed, roasted, or braised. Add cubed turnips to chicken soup. ● SOURCE Roots: The Complete Guide to the Underground Superfood by Stephanie Pedersen ($14.95, Sterling, 2017)

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Perfect Roasted Root Vegetables From The Side Dish Bible by America’s Test Kitchen ($35, America’s Test Kitchen, 2019)

1 celery root (14 oz), peeled

60 min prep time serves 6

4 carrots, peeled and cut into 2½-inch lengths, halved or quartered lengthwise if necessary to create pieces ½- to 1-inch in diameter 12 oz parsnips, peeled and sliced on bias 1-inch thick 5 oz small shallots, peeled Kosher salt and pepper 12 oz turnips, peeled, halved horizontally, and each half quartered 3 Tbsp vegetable oil 2 Tbsp chopped fresh parsley, tarragon, or chives

1. Adjust oven rack to middle position, place a rimmed baking sheet on a rack, and heat oven to 425°. Cut celery root into ¾-inch-thick rounds.

Cut each round into ¾-inch-thick planks about 2½ inches in length.

2. Toss celery root, carrots, parsnips, and shallots with 1 teaspoon salt and pepper to taste in a large microwave-safe bowl. Cover bowl and microwave until small pieces of carrot are just pliable enough to bend, 8 to 10 minutes, stirring once halfway through microwaving. Drain vegetables well. Return vegetables to bowl, add turnips and oil, and toss to coat.

3. Working quickly, remove baking sheet from oven and carefully transfer vegetables to baking sheet; spread into even layer. Roast for 25 minutes.

4. Using a thin metal spatula, stir vegetables and spread into even layer. Rotate pan and continue to roast until vegetables are golden brown and celery root is tender when pierced with the tip of a paring knife, 15 to 25 minutes longer. Transfer to a platter, sprinkle with parsley, and serve.

Kitchen Note: Roasted root vegetables develop complex flavors with just a quick toss in oil, salt, and pepper and a stint in a hot oven—until you try to roast different vegetables at the same time. The trick is to carefully prep each vegetable according to how long it takes to cook through. With each vegetable cut into the right size and shape, they can be roasted together in one batch for uniformly tender results. To speed up the roasting, the vegetables are briefly microwaved and then placed on a preheated baking sheet to jumpstart the browning. Use turnips that are roughly 2 to 3 inches in diameter.

Per serving: 166 Calories, 3 g Protein, 24 g Carbohydrates, 9 g Total sugars (0 g Added sugars), 6 g Fiber, 7 g Total fat (1 g sat), 295 mg Sodium, ★★★★ Vitamin K, ★★★ Vitamin A, C, ★★ Vitamin B6, ★ Vitamin B1 (thiamine), E, Folate, Phosphorus, Potassium

© AMERICA’S TEST KITCHEN

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[ celebrations ]

BY MARIA NOËL GROVES, RH (AHG) AND TASTE FOR LIFE STAFF

holiday cheers!

What role should alcohol play in the festivities?

During the holidays, we clink glasses to good health, friends, family, and fortune.

The oft-touted health benefits of a glass of red wine or other alcoholic beverage feels like a bright light of joy alongside boring go-tos like green leafy vegetables, fiber, and exercise.

But is it really true?

There is no question that excessive alcohol intake is bad for health on almost all fronts, but what about moderate alcohol consumption of one or two drinks per day?

Possible Pros:

Past studies have shown a positive correlation between moderate alcohol consumption, heart health, diabetes risk, age-related cognitive health, and longevity. But newer studies question these links, and excessive drinking clearly worsens risks.

Likely Cons:

Cancer: Any amount of alcohol can increase cancer risk, particularly of the liver and breast as well as contact areas (mouth, esophagus) and colon-rectum.

Sleep: While you may fall asleep faster after drinking alcohol, the sleep quality is often reduced, with increased nighttime waking, restlessness, insomnia, morning grogginess, and daytime mood destabilization; modest alcohol consumption may worsen sleep apnea.

Leaky gut and microbiome balance: Alcohol increases inflammation, intestinal permeability (leaky gut), and gut flora imbalance. Even moderate amounts have been shown to aggravate inflammatory bowel disease (IBD).

Weight gain and obesity: When we drink, we consume significant amounts of calories in our glasses. Feeling tipsy also encourages us to eat more food, which worsens with heavier drinking.

The research on moderate drinking isn’t clear, but you may want to consider sticking a little below the recommended “up to one drink daily” (for women) or two (for men), reserving for special occasions, or avoiding altogether.

Instead, fill your fancy glass with bubbly water mocktails with a splash of juice, wedge of fruit, sprinkle of pomegranate, splash of vanilla extract, dash of bitters, or other garnish. ● Maria Noël Groves, RH (AHG), best-selling author of Body into Balance: An Herbal Guide to Holistic Self Care and Grow Your Own Herbal Remedies, is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire.

Learn about herbs, the books, distance consults, online classes, and more at www.WintergreenBotanicals.com.

SELECTED SOURCES “Alcohol and Sleep I: Effects on normal sleep” by I.O. Ebrahim et al., Alcoholism: Clinical and Experimental Research, 4/13 • “Alcohol use: Weighing risks and benefits,” www.MayoClinic.org, 10/26/19 • “Binge drinking is a serious but preventable public health problem,” 12/30/19 • “Drink alcohol only in moderation,” Office of Disease Prevention and Health Promotion, www.Health.gov, 10/15/20 • “Effects of drinking on late-life brain and cognition” by A. Topiwala and K.P. Ebmeier, Evidence-Based Mental Health, 2/18 • “Facts about moderate drinking,” Centers for Disease Control and Prevention, www.CDC.gov, 12/30/19

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Hardcore Apple Cider From the Taste for Life test kitchen

Make a mocktail

40 min prep time serves 6

There’s so much to celebrate this time of year. Instead of popping open the bubbly for each occasion, treat yourself and your guests to tempting, nonalcoholic party drinks. All it takes is some healthful ingredients like fruit juices, herbs, spices, and natural sweeteners combined with seltzer water for an array of festive and fizzy delights. Keep in mind that you can double or triple the ingredient amounts in these recipes to serve a larger crowd. Cheers!

1 qt unsweetened apple cider 1 c unsweetened cranberry juice 1 cinnamon stick 1 1-inch piece of peeled ginger, sliced thinly 1 tsp whole cloves 2 Tbsp honey 1 organic orange, thinly sliced (leave peel on)

1. Bring all ingredients, except orange slices, to a boil in a medium pan.

2. Reduce heat to low and simmer for 30 minutes.

3. Using a fine-mesh strainer, strain cider into 6 mugs. Discard spices.

4. Garnish mugs with orange slices and serve.

Per serving: 129 Calories, 1 g Protein, 33 g Carbohydrates, 26 g Total sugars (6 g Added sugars), 1 g Fiber, 9 mg Sodium, ★★ Vitamin C

Superfruit Sparkler From the Taste for Life test kitchen

1½ c unsweetened pomegranate juice, chilled 1½ c unsweetened tart cherry juice, chilled

10 min prep time serves 6

3 c lime-flavored seltzer, chilled, divided 1 fresh lime, sliced into thin slices (optional) ½ c pomegranate arils (seeds) (optional) Ice

1. In a pitcher, combine pomegranate juice, tart cherry juice, and 2 cups of the seltzer.

2. Pour into ice-filled glasses.

Divide remaining seltzer among glasses.

3. Garnish with lime slices and pomegranate arils, if desired.

Per serving: 52 Calories, 0 g Protein, 13 g Carbohydrates, 12 g Total sugars (0 g Added sugars), 1 g Fiber, 34 mg Sodium, ★ Vitamin C

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Answer: 6 sweaters, 2 mittens, 10 snowflakes, 4 scarves, 8 mugs, 5 earmuffs, 3 boots, 7 hats, 1 snowman

[ just for kids ]

how many?

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