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FROM THE EDITOR

The Joy of Cooking

o you like to cook? If yes, you’re one of the growing number of Americans who are relying less on snacks, convenient meals and fast foods and spending more time in your kitchen. According to a new report—Eating Trends: Cooking & Food Shopping by Packaged Facts, a market-research company in the food and beverage sectors—53 percent of U.S. adults say they really enjoy cooking, while 35 percent consider the kitchen the most important room in the house. Some other fun facts from the report: 0 percent of U.S. adults read cooking and 2 food-themed magazines. 9.3 percent of U.S. adults like to try new recipes, 5 and 42.2 percent refer to recipes when cooking. o find these recipes, one-third of Americans turn T lives, several of the factors to longevity are a healthy, to the internet, and the percentage of adults who mostly plant-based diet; moderate alcohol consumpuse apps to find recipes has increased from 11 to tion (mainly red wine); and good spiritual, family 20 percent. and social networks. Meals are most often the core illennials and homeowners cook for fun: M for gathering and networking. Millennials are 19 percent more likely than As always, we’ve gathered a tasty array of recipes average to agree that they enjoy to help you with your meal planning. cooking for fun, and homeowners are If you didn’t know, From dishes using the root veggies of fall our magazine is 32 percent more likely to do the same. (pp. 28-30) to fish and seafood creations to distributed in Kroger Another conclusion from the report: please the pescatarian in you (pp. 36-39) and many of its Americans are setting more time aside affiliate stores across to a fun selection of fast and easy appetizto enjoy sit-down meals with family. the country, including ers (pp. 32-35), options abound. I love to cook and enjoy researching King Soopers, Fred The fast-approaching fall and winter Meyer, Ralphs, Smith’s, and trying new recipes. My stack of holiday season means it’s time to start Fry’s and QFC. cookbooks is always expanding, and I planning some fun get-togethers. And also often lose track of time while reading some fun “cook togethers,” where you can invite food blogs and searching the internet for even more family and friends into your kitchen to help with the recipes. The best part of all this: making a yummy cooking and meal prep. Enjoy! meal and sharing and enjoying it with my husband, friends or family. Food can be a wonderful and healthful social connection. In regions around the world dubbed Rebecca Heaton, Editor “Blue Zones,” where people live exceptionally long editor@livenaturallymagazine.com

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INTRODUCING SHOPPABLE RECIPES Order any Live Naturally recipe online through your local Kroger store.

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CONTRIBUTING WRITERS Nancy Coulter-Parker, Dina DeleasaGonsar, Genevieve Doll, Taffy Elrod, Sarah Howlett, Kellee Katagi, Sophia McDonald, Kara Nielsen, Rebecca Treon CONTRIBUTING ARTIST AND STYLISTS Jennifer Olson, Eric Leskovar, Nicole Dominic ADVERTISING SALES Deborah Juris, Susan Tauster, Dan Vincent PUBLISHED BY

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CO NTENTS FALL 2019

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(CLOCKWISE FROM TOP LEFT): SHUTTERSTOCK (2); JENNIFER OLSON; FOOD STYLING: ERIC LESKOVAR; PROP STYLIST: NICOLE DOMINIC

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recipe index

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Braised Fennel and Figs with Sweet Walnut Vinaigrette 48

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Celery Rémoulade 30 Crispy Whitefish Sandwiches with Lemon-Caper Tartar Sauce 37 Fresh Fall Salad 30

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Ginger-Garlic Shrimp and Wild Rice Pilaf Bowls 38

departments

Halwa—Indian Carrot Pudding 30 Maple-Dijon Salmon with Roasted Winter Vegetables 36 Miso Ginger Wings 34 One-Day Injera 41 Red-Flannel Hash 30 Rosemary Delicata Squash Dip 33 Spiced Goat Cheese Stuffed Dates 32 Sweet Potato Gnocchi with Balsamic Caramelized Mushrooms 30 White Bean Crostini 35

BEGIN Talking with Jewel PLUS Ask the dietitian, plant-based on a budget, how to reduce plastic use and great local companies.

16 KITCHEN Pasta and Sauces PLUS Dairy innovations, cauliflower products, cooking with kids, and new kitchen gadgets and cookbooks.

28 Dish It Up Flavorful creations using the earthy root vegetables and fruits of the season. 32 Fast & Flavorful Quick and easy appetizers for your fall parties or potlucks. 36 Healthy Kitchen Fish and shellfish recipes that will please your palate. 40 Around the World Ethiopian food is a unique and fragrant cuisine, no utensils required.

BOOST 46 Stress Busters A go-to list of natural supplements for reducing and managing stress.

TRY 48 Braised Fennel and Figs Anise-flavored fennel enhances this rich and flavorful side dish

COVER PHOTOGRAPHY MATTHEW ROLSTON

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Talking with Jewel

The award-winning singer-songwriter, author and mental health and mindfulness advocate is spreading happiness as a habit. B Y R E B E C C A H E AT O N

FALL 2019 | LIVE NATURALLY

e caught up with Jewel as she prepares for the second annual Wellness Your Way Festival, October 11-13 in Cincinnati. Jewel and Kroger cofounded the festival in 2018 with the goal to help people kickstart their journey to a healthy lifestyle.

What was your inspiration for cofounding the Wellness Your Way Festival? I’ve always wanted to marry my passion for music and physical, emotional and mental health in a fun and inspirational way to bring wellness to the masses. I’ve continually tried to figure out how to be happier and healthier, because my life has had many ups and downs. It’s what my poetry and songs are about. I’m happy to have this festival in partnership with Kroger to help improve people’s lives and fill in the gaps on different ways we can live a happy and healthy life.

(L) MATTHEW ROLSTON, (R) PHILIP MACIAS

You talk a lot about mindfulness and meditation. How do you incorporate these practices into your life? When I was a teenager suffering from anxiety and depression, mindfulness and meditation saved my life. When I was homeless, it helped me not only survive but also to get in touch with who I really am and want to be; hence my lyrics, which became a career. As an adult, entrepreneur, mom and touring artist, it has helped me create a peaceful and aware space between what happens in my life and how I choose to react to it. This has allowed me to bring my best self forward, to have peace of mind and to connect to others and my work in such a meaningful way.

What about diet and nutrition? I’m extremely passionate and nerdy about nutrition, food and where it comes from. I began studying food as medicine when I was 15 to solve health problems. I was able to study under pioneers in the field, and it has been a lifelong passion and pursuit to understand the preventative and healing aspects of food. Now it’s getting easier for people to make better choices than when I was a kid. As far as a diet, I’m not super strict: I just like to be aware of what I am eating and to eat as healthy as I can because it really affects how I, and my son Kase, feel.

You started the Never Broken Foundation to inspire people to “Make Happiness a Habit.” You write that you see life as a living body and to experience harmony and happiness, we need to have each aspect of life well-toned. Tell us more about this. Many of us are strong in one area of our lives but perhaps in others we are lacking tone or expertise. We might be adept at parenting, but poor on our physical health. Skilled at building a company, but lacking in intimacy and relationship fitness. This is okay and to be expected. But through being mindful and curious and taking small simple steps, we can start to build tone in other areas of our lives.

“I like the word harmony because it recognizes that we are always evolving and growing and there is no failing in this process.” My life’s mission has been taste good and are good for gaining education to help me you, we have it. be well-rounded and happy Can you offer a few tips and developed as a whole for someone who wants to human. I like the word start on a path of harmony because it recognizmindfulness and wellness? es that we are always evolving First, realize it’s not as and growing and there is no complicated as people fear. failing in this process. At Just do one act of improvedifferent stages of our lives we ment a day. Meditate for even are working on different a few minutes a few times a things, and I’m hoping this day. I call it a brain break. Just festival is able to meet people sit still and breathe for 10 where they are. If they want breaths; it can give you 100 inspirational music, it’s there. percent more energy in the If they want adult fitness afternoon. Drink one extra classes or obstacle courses for glass of water daily; it can make their children, it’s there. If a huge difference in how you they want inspirational feel. Get to sleep or mental health before 11 p.m. and talks and get 7-8 hours panels, we sleep. Any one MAKE HAPPINESS have it. If they A HABIT of these things want to learn Jewel’s foundation strives will have a big to help people build a how to enjoy impact. Just better life. Learn more at eating healthy, jewelneverbroken.com. start with one how to cook or and keep it the latest simple. products that LIVENATURALLYMAGAZINE.COM

B E G I N | S U S TA I N A B I L I T Y

Simple

SWAPS

Expert tips for integrating reusable items into your everyday routine. BY SARAH PROTZMAN HOWLETT

here’s no doubt about it: Recycling feels great. But as of late, hundreds of U.S. cities have either scaled back recycling or stopped altogether, reporting that the required energy and materials have become too expensive and increasingly complex.

Voices in the zero-waste movement would tell you we’re looking in the wrong place for answers: The problem isn’t that we’re recycling all wrong—it’s that we’re creating too much trash in the first place. Although it may seem daunting to change long-standing habits, we can all start somewhere, says Brown Cannon, founder of No2Plastic, based in Bend, Ore. “Pick one thing and be dedicated to whatever that is—be it no longer using plastic straws, water bottles or plastic cutlery,” he says. “You might see it’s not that difficult to inject that one change into your life.” Check out no2plastic.org to join the movement. Here are some simple ways to get started:

WATER BOTTLE In 2016, bottled water beat out soda to become the nation’s GROCERY BAG Ever since some U.S. locales began charging for plastic shopping bags or banning them outright, taking reusable bags on a grocery run is increasingly common. Brittney LaGesse, owner of Refill Revolution in Boulder, Colo., loves the Ecobags Classic String Bag ($13.99, ecobags.com), which looks small but stretches a surprising amount and can safely haul everything from watermelon to wine. Don’t forget about produce bags, too. Instead of plastic ones, try Net Zero’s 12-Pack Reusable Produce Bags ($39.99, netzerocompany. com), made from ecofriendly, machinewashable mesh.

most-consumed beverage. The downside: Each of those bottles sticks around for a long time—about 450 years, to be exact. With water-filling stations everywhere from gyms to airports these days, it’s easy to go reusable. Cannon likes the lightweight and collapsible Hydaway water bottle ($30 for a 25-ounce bottle, shop.hydawaybottle.com).

LUNCH CONTAINERS No paper bags or plastic zipper bags necessary with To-Go Ware’s 3 Tier Stainless Steel Food Carrier ($27.99, to-goware.com) or a LunchBots Bento Box (starting at $24.99, lunchbots.com), both of which are good choices for a picnic or work lunch. “I like to tell people to look at what they already have at home [like mason jars], so they don’t have to buy a bunch of new things,” LaGesse says. Carry your lunch in a reusable, insulated Out of the Woods Paper Sac ($12.99, outofthewoods.com), made with a renewable, washable material derived from paper that looks and acts like leather, even though it’s 100 percent animal-free.

Shop Smart: Carbon Neutral Water

Known for its thermal pools, waterfalls and striking terrain, Iceland is also host to many natural springs. The Ölfus Spring, which formed 5,000 years ago following a massive volcanic eruption, is where Icelandic Glacial sources its naturally alkaline water. And the company is proud that its bottled water is certified Carbon Neutral. How? It uses green energy sources to power its facility; invests in carbon offsets for renewable energy projects; and bottles its water—with a naturally occuring high pH level of 8.4—in BPA-free, rPET bottles, labels, caps and packaging that is all 100 percent recyclable. More at icelandicglacial.com.

FALL 2019 | LIVE NATURALLY

HIGH pH FROM NATURE. NOT A FACTORY.

Certified Carbon Neutral for Product & Operation Available in select stores

BEGIN | LOC AL HIGHLIGHTS

SMITH AND RAQUE

HEALTHY LOCAL HONEY WHAT STARTED AS a hobby to combat

Hometown Kettle Chips

B Y R E B E C C A H E AT O N

ith a team of three chefs playing in the kitchen and working on creating high-quality flavors, you can bet that Hen of the Woods kettle chips are darn tasty. “We’re all chefs by trade, and flavor development is one of the things we nerd out on,” says Nick Marckwald, founder and CEO. “One thing we really set out to do was create flavors that are elevated versions of classics,” he explains. For example, Buttermilk & Chive is a play on sour cream and onion, “with a bit of a French onion flavor.” And A Touch of Smoke is a play on barbecue, inspired by North Carolina flavors. “Instead of sugar and paprika, we use apple cider vinegar, leeks and hickory smoke,” Marckwald says. The Cincinnati-based brand started as red wine vinegar chips sold at the local farmers’ market and has grown to six flavors, plus a line of dips. “Our mission is to create the best-quality products that we can, and we’re working Learn more at on some new things and dialing them henofthewoodsotr.com. in,” Marckwald says. We can’t wait!

SPREADING THE ALOHA IN OHIO When she was living on Maui, Anna Borchers rediscovered her passion for baking. “I was a teacher, but after I had my daughter, I took one look at her and said, ‘I’m never leaving this child,’ so I needed to find work I could do at home,” she says. Borchers started baking brownies and tortes for local coffee shops, but her Memphis roots were calling her to make praline. “I grew up making a similar fudge with Karo syrup, which my great-grandmother Mae used. So I created a recipe that is all-natural,

but I took out the pecans and put in macadamia nuts.” Maui Mae’s was born. Now living in Dayton (where her husband grew up), Borchers still makes her fresh praline with healthy, omega-3-laden macadamia nuts straight from Maui. And she’s also created a raw chocolate made from non-GMO, fair-trade cacao, coconut oil and agave. “I go around and find local businesses around Ohio to demo my products—including Kroger—and I always bring a lei to spread aloha, because Maui is always in my heart,” she says.

Read more about the company at mauimaes.com.

FALL 2019 | LIVE NATURALLY

COURTESY BEE BOYS HONEY, HEN OF THE WOODS, MAUI MAE’S

allergies has grown into a popular local business called Bee Boys Honey. It was 2014, and Steve Smith was at a food show. He stopped by a booth selling honey and beekeeping supplies. “I chatted with the beekeeper and told him my wife said that natural, local honey could help with my allergies,” Smith says. “‘Yup, it will,’ he replied.” Long story short, Smith bought 10 hives and set them up on the farm of his neighbor, George Raque. The hives were productive, and Smith and Raque began sharing the nectar with friends and family. Smith’s allergies also went away. Fast-forward to 2019: Louisville-based Bee Boys Honey now manages 600 hives at several locations around Kentucky, with distribution in local Kroger stores. “If somebody had told me five years ago we were going to do this…” Smith says with a laugh. “Believe it or not, when we first started, we just wore sunglasses and a hat!” Smith and Raque are now seasoned beekeepers, committed to caring for and helping populate bees—and producing healthy, local honey. And they’re happy to introduce visitors to their hives. “It’s truly magical being around all of these bees,” Smith says. Reach out to him at ssmith509@gmail.com.

D ID YO U KN OW ? | BEGI N

STRAWBERRIES FOR SMARTS To keep your wits about you as you age, try eating more strawberries. A Rush University study followed 924 residents of Chicago-area retirement communities for six years and found that the higher a person’s strawberry consumption, the less likely they were to be one of the 245 participants who developed Alzheimer’s during that time. Compounds abundant in strawberries—such as vitamin C and an anthocyanidin called pelargonidin—are thought to be responsible for the protective properties. Although the study specifically focused on strawberries, other berries contain similar compounds and, therefore, are likely to provide similar benefits, researchers assert. —Kellee Katagi

Humidifiers May Help Fend Off Flu

ot only does fall mean cooler temps, it also means cold and flu season. While you’ll want elderberry and Vitamin C at the ready to help boost your immune system, a new study conducted by researchers at Yale University suggests that using a humidifier could also prove to be a handy line of defense. Researchers observed two groups of mice for several days, one in a low-humidity environment, the second in normal humidity. Both groups were then exposed to the influenza A virus. Who fared better? Mice in normal humidity remained healthier than those in low humidity. Study authors believed that in the low humidity group, the dry air impaired the ability of the trachea to be properly cleared of pathogens or debris. This combined with dehydration limited the body’s ability to fight off infection. While authors noted that increasing humidity may be a strategy to reduce disease symptoms and promote more rapid recovery in influenza-infected individuals, they also outlined that increasing humidity to improve immune response is not a universal solution, as Influenza A has been known to thrive in tropical and subtropical climates. Hence, more studies are needed to understand the differences in outcomes in varying environments. —Nancy Coulter-Parker

SHUTTERSTOCK (3)

Insect Meat…Really? In the push to satisfy people’s desire for meat, scientists are looking for ways to grow protein quickly, cost-effectively and with less environmental impact. A potential solution: insects. “Insects are frequently lauded for their high nutritional value—rich in proteins, healthy fats and minerals,” says Natalie Rubio, a cellular-agriculture Ph.D. candidate and lead author of a research project at Tufts University on lab-grown insect meat. “Insect cells have lower growth-medium requirements than mammalian cells, too, meaning they could be more cost-effective to produce.” But how do they taste? “Many people describe edible insects as ‘meaty’ and liken them to seafood or chicken-like tastes,” Rubio says. “We can also regulate the taste by changing the composition of the growth medium that the cells grow in.” The jury is out, but we’ll be willing to try some when it comes to market. —RH

LIVENATURALLYMAGAZINE.COM

BEGIN | ADVICE

Ask the Dietitian

Have a nutrition- or diet-related question? Send it to editor@livenaturallymagazine.com. Do cleanses actually work? If so, what’s a healthy approach? Considered a way to “purify” our body’s natural detoxification system, dietary cleanses promise to press some untold refresh button on our physiology. Although this Marie Kondo style of decluttering our body chemistry sounds credible, in reality, our liver, intestines and kidneys, if otherwise healthy, are already doing a fine job of filtering excess waste and toxins from our diet. Instead of a cleanse, focus on a

How do you feel about pea and other legume proteins growing in popularity? Is there potential for developing an allergy if they’re overused? The presence of legumes, which include black-eyed peas, split peas, beans, soy, peanuts and lentils, in our diets is something to celebrate! Many of these powerhouse foods are a good source of fiber, protein, iron and

zinc. We should strive for 1 1/2 cups of legumes weekly, plus one serving of soy (tofu, soy milk, edamame, tempeh, etc.) daily. Double this amount if you follow a strict plant-based diet. Protein supplements made from pea and soy protein offer a safe and effective alternative for those who can’t tolerate milk, while “faux meats” with added legume protein can easily be substituted for their animal-derived counterparts. The major eight allergens are peanuts, tree nuts, fish, shellfish, eggs, soy, milk and wheat. These foods are responsible for 90 percent of all food allergy reactions. There is no evidence that eating more of a food (even soy) increases your chance of developing an allergy to that food. Research has not determined what causes food allergies, but a family history of food allergies or related conditions like eczema and asthma could increase risk.

A registered dietitian with Kroger, Molly provides private nutrition-counseling services, and has been a public speaker, radio talk-show guest, blog author and TV news presenter for Kroger. She enjoys helping customers simplify the confusing world of nutrition labels, dietary intolerances, weight management or plant-based nutrition. When she’s not at work, you can find her at a hip-hop dance class, snuggling with her cats or working on her food-photography skills.

FALL 2019 | LIVE NATURALLY

SHUTTERSTOCK

Kroger dietitian and nutrition instructor Molly Hembree, R.D., L.D., answers your health and wellness questions.

regular bowel pattern from adequate daily fiber (25 grams for adult women, 38 grams for adult men) and fluid (11.5 cups for adult women, 15.5 cups for adult men). Also regularly consume fruits, like pomegranate and berries, and vegetables, like broccoli, cauliflower, onions and Brussels sprouts. This combination should do all the gentle cleansing you need. Speak with your doctor if you have digestive problems that need to be addressed.

T R E N D WAT C H | B E G I N

Super Seaweed

Laden with nutrients, this sustainable sea vegetable continues to appear in food products, from crackers and snacks to broths and beverages. BY KARA NIELSEN

T SHUTTERSTOCK; COURTESY SIMPLE TRUTH

o expand your superfood repertoire, turn your sights to the ocean, where sea vegetables are waiting to supply nutrients and flavor to meals and snacks. And by sea vegetables we mean seaweed—but don’t let the name fool you. Green, brown and red macroalgae are anything but weeds; they are nutritious vegetables that have been nourishing seaside populations for centuries. Thanks to trends in Asian cuisines, sustainability and nutrient-dense foods, more seaweeds are available in exciting formats.

Common edible seaweeds include wakame, kelp (called kombu in Japan), dulse and nori. They are high in protein and nutrients, including vitamins A, C, D, E and K. Calcium, magnesium, potassium, copper and iodine minerals are also plentiful, as are omega-3 fatty acids. The soluble fiber found in seaweed increases satiety and lowers LDL cholesterol. Other appealing factors are its sustainability and its great umami flavor.

The most familiar seaweed is nori, the pressed seaweed sheet that wraps sushi and serves as a crispy snack from brands like gimMe. Its briny taste adds punch to Japanese rice-cracker snack mixes and to novel products like Annie Chun’s Baked Seaweed Crisps, a puffed-rice chip fused to a nori sheet. Furikake, a Japanese dry seasoning, features bits of savory nori blended with sesame seeds and dried fish to flavor rice, vegetables,

salads and soups. Blue Evolution takes this concept to Italian cuisine with its Classic Marinara Seasoning blend that includes seaweed and spices cooked with tomatoes and olive oil for a super-umami pasta sauce. The company also blends seaweed with wheat to make fortified and lower-carbohydrate pasta in rotini and penne shapes, a smart way to add iron and other nutrients to a favorite meal. Kelp or kombu is another common seaweed. It’s the base of the simple Japanese broth dashi. Although it’s easy to steep dried kombu in hot water, it’s even easier to turn to the Ocean’s Halo line of packaged seaweed broths, made from organic kelp. Ramen, miso, pho, veggie and Thai coconut broths cover the bases for popular Asian-style soups. Ocean’s Halo also makes superfood kelp beverages, enhanced with electrolyterich deep-ocean water in flavors of Passion Guava, Kiwi Aloe and Strawberry Coconut. Another surprise turn for kelp is in salsas and pickles from Barnacle Foods, a small company on a mission to use wild-harvested Alaskan kelp to bring sustainable and good-tasting sea vegetables to more tables. Other places to find healthful sea vegetables are at grocery sushi counters, where green threads of wakame are turned into sesame-seed-garnished salads. In the future, watch for dried Irish or Scottish dulse that can be revived to serve as pasta noodles, similar to zucchini zoodles. No matter the variety, sea vegetables are an all-around super food idea.

SIMPLE TRUTH INTRODUCES WINE If you’re a regular Kroger shopper, you’re likely familiar with the Simple Truth label and offering of products that are free from over 101 artificial preservatives and ingredients. The latest addition: four varietals of organic wine. Each wine hails from a different region, producing a distinct taste. • Sauvignon Blanc from • Rosé from a blend of grapes grown on sustainably grapes grown and fermented in committed organic vineyards in the high elevations of Côteaux New Zealand’s Wairau Valley. Varois en Provence, France. • Cabernet Sauvignon • Prosecco from organic from grapes grown at one of Glera-variety grapes grown in the largest organic vineyards in Italy’s Veneto region. the central coast hills of Paso Robles, California. All wines are $19.99. LIVENATURALLYMAGAZINE.COM

BEGIN | TIPS

Plant-Based, Budget-Friendly TONI OKAMOTO

FALL 2019 | LIVE NATURALLY

CHOOSE A PREP DAY.

For Okamoto, who was on a very tight budget when she switched to vegan eating, this was the biggest gamechanger. Assess what you have on hand, and plan meals that use those ingredients, she suggests. When you shop, stock up on filling items—like beans, quinoa, brown rice, oats, corn tortillas and vegetable bouillon— that can be used in multiple dishes.

“I use one day of the week to cook a lot of my staples, like lentils and beans and quinoa,” Okamoto says. “That way, when the work week is picking up, we can use those and just steam some vegetables and add a sauce instead of resorting to fast food or other unhealthy options.”

SHOP WITH INTENTION.

B Y K E L L E E K ATA G I

hen it comes to finances, eating healthy gets a bad rap. “People often think that to eat healthy and plant-based, you have to go to an entirely different grocery store and buy expensive, unfamiliar ingredients,” says Toni Okamoto, author of Plant-Based on a Budget (BenBella, 2019) and founder of plantbasedonabudget.com. But if you do the math, healthy eating is the clear winner. “Fast foods and packaged foods aren’t as cheap as people think,” explains Okamoto, whose daily lunch in high school was from Taco Bell and who has watched several family members struggle with health issues because of a poor diet. A fast-food meal usually ends up costing around $6 or $7, while if you shop and cook smart, you can have a nourishing, whole-food diet for roughly $1.20 per meal. Here’s how:

PLAN YOUR MEALS WISELY.

Yes, you can afford to eat healthy, with these five simple tips.

1 LEARN HOW TO COOK. “I grew up eating Top Ramen and mac and cheese,” Okamoto says, “so I totally understand that it’s intimidating when you pass by a butternut squash in the grocery store, and you’re like, ‘What the heck is this?’” Educate yourself by checking out cookbooks from the library (try How to Cook Everything Vegetarian [Houghton Mifflin Harcourt, 2017] by Mark Bittman) or visiting sites like Okamoto’s plantbasedonabudget.com.

Go in with a game plan, and stick to your list to prevent impulsive purchases, Okamoto says. When possible, avoid premade and packaged foods, which are more expensive. She recommends looking for store brands, which often contain the exact same ingredients but cost less. Buy only the fresh produce you know you’ll eat, and fill your freezer with frozen fruits and vegetables, which are just as nutritious. Also, keep an eye out for imperfect produce, and consider asking the store for a discount. Some stores have shelves with “ugly” fruits and veggies at a discount.

5 REPURPOSE YOUR FOOD. Make a large batch of a recipe and find ways to tweak it throughout the week. For example, Okamoto might make split pea soup and eat it plain that night. Day two: She adds lemon juice and hot sauce. Day three: She adds liquid smoke for a more traditional flavor. Day four: The peas will have absorbed a lot of the moisture, so she’ll serve it over brown rice. “That way, I’m cooking only one time, it costs me $5 to make that whole meal for all those days, and I can vary it up, not making myself hate something I actually love,” she says.

@ PLANTBASEDONABUDGET

Toni Okamoto, author of Plant-Based on a Budget, offers free weekly meal plans for one to four people, Visit plantbasedonabudget.com.

MICHELLE CEHN

Create

W I T H T H E M A ST E R S O F PA STA

CAULIFLOWER & LENTIL BOLOGNESE FIND MORE INSPIRATION AT Barilla.com

Available in select stores.

KI TCHEN C H E F L O R E N Z O P 1 8 // H E A LT H Y D A I R Y P 2 0 // C O O K I N G W I T H K I D S P 2 4

Next-Level Noodles

Today’s pasta is way healthier than you’re used to without sacrificing the yum. B Y K E L L E E K ATA G I

f you’ve never bought anything but the same old spaghetti from the pasta aisle, plan to take a moment on your next trip and peruse the options. What you find may surprise you. The most striking change is that noodles cannot be categorically dismissed as high-carb, empty-calorie fare. Many offerings are made from ingredients—such as chickpeas, quinoa or lentils—that provide impressive levels of protein, fiber and iron, and are gluten-free, as well. Even many wheat pastas are being crafted from the finest grains, resulting in a healthier, tastier final product. Here we present a few of our favorites.

TOP IT OFF

Don’t drag a great pasta down with an inferior sauce. Here are a few of our favorite pairings.

FALL 2019 | LIVE NATURALLY

GREEN LENTILS

OUR PICK.

Barilla Red Lentil Rotini

Tolerant Organic Green Lentil Penne

Why we like it: Red lentil flour is the only ingredient in this high-protein (13 grams per 2-ounce serving), highfiber (6 grams) pasta. It also serves up 10 percent of your daily potassium needs, is produced in a dedicated gluten-free plant, and doesn’t stick together like some GF pastas.

Why we like it: Made from just one ingredient—organic green lentil flour—these low-glycemic noodles are nutrition heavyweights: 25 grams of protein and 11 grams of fiber in each 3.5-ounce serving. The flavor is subtly earthy, and the texture mimics a traditional firm pasta.

Tasters say: “Great texture and neutral flavor that pairs with any sauce.”

Tasters say: “Delicious! Way better than I expected an alternative pasta to be.”

Bonus points for: Gluten-free, Vegetarian, Non-GMO

Bonus points for: Gluten-free, Kosher, Non-GMO, Organic, Vegan

ALSO TRY. Tolerant Organic Red Lentil Penne

BARILLA PESTO Italian basil and cheeses—such as Grana Padano and Pecorino Romano—make for seriously delicious pasta accompaniments. Flavors include Classic Genovese, Rustic Basil and Sundried Tomato.

ALSO TRY. Ancient Harvest POW! Green Lentil Spaghetti

SILVER PALATE There’s no added sugar in these sauces—because they don’t need it. Vine-ripened San Marzano tomatoes, extra-virgin olive oil and fresh vegetables give them more than enough crave-worthy flavor.

SHUTTERSTOCK (2)

RED LENTILS

C O M PA R E | K I T C H E N

AMERICA IS THE WORLD’S LARGEST MARKET FOR PASTA—

2.7 MILLION TONS CONSUMED ANNUALLY.

SOURCE: NATIONAL PASTA ASSOCIATION

VEGETABLE

CHICKPEA

WHEAT

OUR PICK.

Ronzoni Garden Delight Veggie Tricolor Rotini

Banza Chickpea Penne

DeCecco Spaghetti

Why we like it: Made with dried carrots, tomatoes and spinach, this wheat-based pasta provides a full serving of vegetables with every 4 ounces. The tricolor noodles offer subtle but welcome dimension in both flavor and color to enliven your meal. Tasters say: “The spinach noodles are especially tasty.” Bonus points for: Non-GMO

ALSO TRY. Explore Cuisine Edamame Spaghetti

SIMPLE TRUTH ORGANIC CLASSIC ALFREDO SAUCE This traditional creamy sauce uses organic ingredients to craft a rich, cheesy topping that complements any pasta.

Why we like it: These gluten-free noodles’ mild, pleasant flavor and nonmushy texture are a delectable vehicle for each 3.5-ounce serving’s 23 grams of protein, 8 grams of fiber and 35 percent of your daily iron requirements. The low-glycemic pasta’s ratio of carb grams to fiber grams makes for 28 fewer net carb grams per serving than most traditional pastas. Tasters say: “It passed the toughest test: My kids loved it!”

Why we like it: By being picky about its ingredients (high-quality durum wheat, water from its own Italian spring) and its process (ground in its own mill to lab-tested standards, bronze drawing, slow drying), DeCecco delivers a superior-tasting pasta with a rough texture to hold sauce. Tasters say: “Worthy of a fine Italian restaurant.” Bonus points for: Kosher

Bonus points for: Gluten-free, Kosher, Non-GMO, Vegan

ALSO TRY. Barilla Chickpea Rotini

ALSO TRY. Buitoni Parmesan & Black Pepper Ravioli

GLUTEN-FREE TIP: If you’re looking for the closest gluten-free guesstimate—in terms of taste and texture—to traditional wheat-flour pasta, try Barilla Gluten-Free Spaghetti, made from non-GMO corn and rice.

LIVENATURALLYMAGAZINE.COM

KITCHEN | TIPS

Pasta

1 0 1

ni nzo Boricks e r o L f Che and t Barilla’sis expert tips oking o h shares buying and csta. a n o sa p delizio

WHEN SHOPPING FOR PASTA, LOOK FOR APPEARANCE

Amber color—a sign of good-quality wheat—versus whitish, reddish or grayish hues. Pasta that adheres to high-quality standards should also have fewer specks (blackish marks) or impurities.

FALL 2019 | LIVE NATURALLY

BITE

Good pasta should be cooked al dente every time for the best meal experience.

CLARITY

Pasta made with the highest-quality durum wheat should not release a lot of starch in the cooking water. Look to make sure the cooking water is clear versus cloudy— an indicator that excess starch is being released, which usually results in sticky, clumpy pasta.

DOESN’T BREAK Pasta made with the highest-quality durum wheat should not break, clump or stick when cooking. Serve immediately to ensure the best meal experience.

Why do Italians like their pasta al dente? In Italy, food is an emotional experience that engages all the senses. Every meal is a celebration, and pasta is an important part of the meal. Cooking pasta al dente, which means “to the tooth” in Italian, means the pasta will still be firm when you bite into it. This is preferred because the firm bite of the pasta allows you to taste the pasta better.

@ CHEFLORENZOBONI

Follow Chef Lorenzo Boni on Instagram

E XPERT ADVICE | K ITCHEN

HOW TO COOK PASTA

CHEF LORENZO ADDS SALT TO THE WATER UNTIL “IT TASTES LIKE THE SEA.”

STEP 1

Place 4–6 quarts of cold water in a large pot, and bring to a boil.

STEP 2

Add salt, and bring back to a boil. Oil is not recommended, because it can prevent sauce from sticking to the pasta.

STEP 3

Add pasta, and cook according to package instructions.

STEP 4

For al dente pasta, do a bite test for slight resistance.

STEP 5

Drain, but reserve some of the pasta water! It’s a great addition to the sauce. Add about a 1/4 to 1/2 cup or a ladle full of water to your sauce before adding the pasta. The salty, starchy water not only adds flavor but also helps glue the pasta and sauce together; it will also thicken the sauce.

STEP 6

Add your favorite ingredients and sauce, toss, serve and enjoy!

TIP When you cook pasta, 2 ounces of dry pasta per person is a good rule to follow. What does 2 ounces look like? It depends on the shape. LONG SHAPES Spaghetti, angel hair, fettucine and linguine

A bunch of noodles in your hand the size of a quarter

COURTESY BARILLA, SHUTTERSTOCK (3)

SHORT SHAPES Elbows, penne and rotini

Penne and ziti

Campanelle, farfalle, rigatoni, shells and mini-wheels

½ cup cup

¾ cup

TRADITIONAL PASTA COOKED AL DENTE HAS A LOW TO MEDIUM GLYCEMIC INDEX (GI) VALUE, WHICH MEANS THE BODY DIGESTS IT MORE SLOWLY THAN MANY OTHER CARBOHYDRATE-RICH FOODS AND KEEPS YOU FULLER LONGER.

COURTESY OF BARILLA

LIVENATURALLYMAGAZINE.COM

K I T C H E N | H E A LT H Y P I C K S

The New Face of Dairy

No bones about it, dairy products are a great source of calcium and plenty more nutrients, too.

1 CUP OF MILK PROVIDES

n an increasingly crowded food and beverage space where plantbased products are drawing a lot of attention, the dairy world is innovating to meet consumers’ evolving wants and needs.

30%

THE GOOD IN DAIRY. Healthy and natural options are at the top of consumers’ lists, and dairy products— including milk, yogurt, cheese and cottage cheese—are laden with naturally occurring nutrients, giving them a step up on plant-based versions, most of which are fortified. Calcium is of course the big player: 1 cup of cows’ milk contains 30 percent of your daily needs.

26%

Calcium

24%

Riboflavin

Vitamin D

18%

22%

Vitamin B12

Phosphorus

% Daily Value

16%

Protein (7.9 grams)

FOLLOW YOUR GUT.

A LOVE OF CHEESE. According to data from the U.S. Department of Agriculture, U.S. consumers have a love affair with cheese—we each consume about 34 pounds a year! But it

FALL 2019 | LIVE NATURALLY

doesn’t have to come only in chunks or slices. Crunchy, innovative, all-natural snacks like Parm Crisps and Moon Cheese are made from 100 percent cheese—nothing else.

GOOD TO ANIMALS. Studies show that dairy from grass-fed or pasture-raised animals is quite nutritious, with more fat-soluble vitamins and beneficial omega-3 fatty acids than that from cows fed moreconventional feed. Notable brands include Kerrygold, known for its creamy Irish butter and now launching sliced and shredded cheese; Organic Valley USDA Certified Organic milks, cheeses, yogurts and sour cream; and Horizon, which also offers USDA Certified Organic milk, cheeses, cottage cheese, sour cream, butter and eggs.

DID YOU KNOW? Humans are the only species that consumes milk in adulthood and milk from other animals.

SHUTTERSTOCK

With the continued buzz around probiotics and gut health, fermented products like kefir and yogurt—which are rich in tummy-supporting probiotics for digestive health—are becoming more available in new flavors and international styles. A great example is skyr, a fermented, dairy-based, yogurt-like product with a thick and creamy texture, hailing from Iceland; check out offerings from Icelandic Provisions. And yogurt and kefir don’t come just from cows. Redwood Hill Farm produces its fermented offerings from goats’ milk. It’s worth noting that people who can’t tolerate dairy from cows may be able to more easily digest milk from goats. Why? Fat molecules in goat’s milk are smaller and easier to digest.

JUST AS MUCH I S S A I D O N T H E P L AT E S AS OVER THEM.

NE W KERRYGOLD SLICED AND SHREDDED CHEESE MADE WITH MILK FROM GRASS-FED COWS T H AT G R A Z E O N T H E LUS H PA ST U RES O F I RE L A N D.

KITCHEN | GET SMART

CAULI PRODUCTS Food companies are capitalizing on the low-carb, gluten-free trend by using vegetables like cauliflower to replace flour, rice and other simple carbs in their products. Here are a few to try. IN 2018, SALES FOR PACKAGED CAULIFLOWER PRODUCTS GREW

71%

SNACK. From the Ground Up Cauliflower Pretzels

SOURCE: NIELSEN

Calling Cauliflower Nutrient-dense and versatile, this cruciferous vegetable continues to trend as a go-to ingredient swap. B Y R E B E C C A H E ATO N

ood trends come and go. But one that’s holding its own in America’s kitchens is cauliflower. This mild-tasting, cloud-shaped veggie is part of the Brassica or cruciferous family, meaning it’s related to broccoli, cabbage, brussels sprouts and kale. It possesses the chameleon-like ability to take on various forms for different ingredient and diet needs. And it’s popping up in a growing number of packaged food products, too. Here’s why it remains a staple on so many shopping lists.

Cauliflower can be prepared well beyond steaming. Try roasting florets, or slice a head into thick “steaks” and roast. When pureed with olive oil, it’s a great substitute to cream sauce. Other options? Place florets in a food processor, and turn them into a substitute for rice. Or mash processed florets with eggs, grated cheese and spices, and press into a pizza crust.

FALL 2019 | LIVE NATURALLY

IT’S FULL OF NUTRIENTS.

One cup (100 grams) of cauliflower contains 2 grams of protein(!), 77 percent of the daily value (DV) of vitamin C, 20 percent DV of vitamin K, close to 3 grams of fiber, plus vitamin B6, folate, potassium, manganese, phosphorus and magnesium.

IT’S LOW IN CARBOHYDRATES AND GLUTEN-FREE (THINK KETO-FRIENDLY!).

A 100-gram serving of white rice contains 150 calories, 34 grams of carbs and 1 gram of fiber, while a similar portion of riced cauliflower contains just 25 calories, 5 grams of carbs and triple the amount of fiber.

PIZZA CRUST. Cali’flour Foods Pizza Crust

SHUTTERSTOCK

IT’S SWAPPABLE.

RICE. Fullgreen Cauli Rice

GET THE GOODNESS

Order any Live Naturally recipe online through your local Kroger store.

Find a favorite recipe. 1

Add ingredients into an online shopping cart with just 2 one click.

3 Choose curbside pickup or home delivery and...

ENJOY. When you want it. Where you want it. Visit LiveNaturallyMagazine.com

HEALTHY MADE EASY

Cooking Up Memories

The smallest of hands can be surprisingly good in the kitchen. Here are tips on getting your little sous chef started. B Y K I M B E R LY L O R D S T E W A R T

he holidays are an excellent time to get your kids in the kitchen. Will it be messy? Maybe. Will it be a little hectic? Perhaps. By letting go of expectations of perfection, you will create lasting memories and lifelong skills to nourish their bodies and minds. “Embrace the chaos,” says Deanna Cook, author of multiple children’s cookbooks, including Cooking Class (Storey, 2015), Baking Class (Storey, 2017) and her latest, Cooking Class Global Feast! (Storey, 2019). “Cooking is a hands-on, healthy activity that gets kids to turn off the screens and actively engage with food,” she says.

FALL 2019 | LIVE NATURALLY

FA M I LY | K I T C H E N

Kids

What age is ideal? Cook says as early as the high-chair stage. “I gave my kids flour to run their fingers through or a biscuit to pat down,” she says. “Work up slowly with sensory lessons, such as smelling herbs, rinsing vegetables and pushing the button on the salad spinner.” By the time children have a little more dexterity, say around ages 4 to 6, teach them how to use kitchen tools like a pizza cutter or kid-friendly scissors to snip herbs. As they get older, they can use the food processor and mixer to scale up their knowledge and comfort level.

MAKE YOUR KITCHEN A HOLIDAY CULINARY CLASSROOM Cooking with relatives over the holidays will be a cherished memory. “My favorite memories are cooking with my grandmother or helping my mother get the food ready for a party,” Cook says. The experience moves the emphasis away from gift-getting to the gift of hospitality, whether it’s cooking something for a teacher or preparing a recipe and serving it to guests. “For instance, kids can make hummus with a vegetable platter to welcome their guests when they arrive,” Cook says. “It’s an opportunity to learn social skills and kindness by being hospitable.” The holidays are also a time to teach your children about family lore and traditions that hark back to your family’s ancestral roots. Call a relative and ask about their own holiday food memories from childhood, or trace back the family tree and create recipes that might have been served in a far-off land.

Cooking Tips

Learning to cook is like soccer or piano—it takes time and effort— so start young. Here are some tips from Deanna Cook. Ages

2- 5

Little kids love tactile tasks like stirring, dumping ingredients in a bowl, kneading and rinsing vegetables in the sink (even a toy kitchen sink). Ages

6- 8

SCIENCE, HISTORY AND MATH IN THE KITCHEN

PHOTO CREDIT

The kitchen also provides endless opportunities to teach about food history, culture, writing, science and math. Start by giving each child in your family a notebook to use to collect recipes, make shopping lists, jot down notes and first impressions about a food or recipe, and draw pictures of favorite foods. Many years from now, this will be a treasured keepsake to see how far they have progressed. By thinking of your kitchen as a laboratory, lessons in science and math aren’t far behind. Baking is a wonderland of chemical reactions of fats, liquids, acids, leaveners and emulsifiers that turn ingredients into irresistible treats. When a recipe’s serving size needs to be cut in half or doubled, math is essential. Cook suggests giving older children $20 and a list of needed items at the grocery store, so they can budget and calculate costs. Lastly, use this time to teach your children that recipes may not always go as planned, which is perfectly OK. Use your time together to enjoy one another’s company and not criticize or judge what is on the table. As Julia Child once said, “No matter what happens in the kitchen, never apologize.”

TODDLERS & PRESCHOOLERS

Ages

9- 12

YOUNG CHEF Kids in elementary school can follow simple instructions, measure ingredients, grease and flour pans, crack eggs, whisk, and make fun faces and art with food. Stay by their side to be sure they are on top of a recipe, and step in if they go off track.

TWEENS Older kids have the attention span and patience to cook tonight’s dinner or tackle a longer baking project. Give them as much independence as you can, but stay nearby in case they can’t understand a step and need a reminder to turn off the oven and clean up the kitchen.

TRY THIS

Crispy Cheese Squares If you’re a fan of cheese-flavored crackers, try making these from scratch with real shredded cheese. You may never eat them from a box again! MAKES ABOUT 2 DOZEN INGREDIENTS 2 cups (8 ounces) shredded cheddar cheese 4 tablespoons butter, cut into chunks 1 cup flour ¼ teaspoon salt 3 tablespoons milk DIRECTIONS 1. Preheat oven to 350°. In a food processor, combine cheese, butter chunks, flour and salt. Pulse until mixture looks crumbly. 2. Pour the milk through the top of the food processor. Mix until dough starts to stick together. 3. Remove dough from bowl, gathering the crumbs together into two balls. 4. Flatten the balls into disks between sheets of plastic wrap. Wrap them

up, and refrigerate for at least 10 minutes (or up to 3 days). 5. Roll dough to ¼-inch thickness. (If it’s too hard to roll, let it soften on the counter for a few minutes.) 6. Cut dough into 1-inch squares with a knife or a pastry or pizza cutter (or cut into shapes with a small cookie cutter). 7. Place crackers on a baking sheet lined with parchment paper. Wiggle a toothpick in the center of each square to make a hole. Bake for 8–12 minutes, or until crispy. Cool on the pan for a few minutes before serving. Deanna Cook is an author of children’s cookbooks. For more on her books, go to deannafcook.com.

THIS RECIPE HAS BEEN ADAPTED FROM THE CHILDREN’S COOKBOOK, BAKING CLASS BY DEANNA COOK.

LIVENATURALLYMAGAZINE.COM

KITCHEN | GADGETS

Healthy Popper

Who says microwave popcorn comes only in a bag? With Colonel Popper’s silicone Microwave Popcorn Maker, simply open up the bowl, drop in kernels (plus optional oil or melted butter), cover, heat 3–4 minutes, and voilà, you’ve got a low-calorie, gluten-free, high-fiber snack. Handles on the bowl make it easy to pull out, and the bowl collapses down to 2 inches tall for easy storage. Available in eight fun colors. $14.97, shopcolonelpopper.com

Just for Kid Chefs

Get your young ones helping in the kitchen with the kid-tested KinderKitchen Essential Set. Designed with rounded blade tips and easy-to-grip handles for safety and ease of use, the set includes two cute dog-themed knives (serrated and non-serrated) and a duck-themed pair of snippers that are sharp enough to cut food, but not small fingers. Available in blue/green or pink/purple. $30, kuhnrikonshop.com

Gadgets to Get Cool tools to add to your kitchen stable.

Handy Lids

Chef’n’s Universal Cover Multi-Function Silicone Lids (9- and 11-inch) can handle a variety of kitchen tasks. Need to seal a bowl of food for storage? Check. Need an extra pot top for cooking? Check. Need to cover a bowl in the microwave so the contents won’t splatter? Check. Lids are ridged on one side to vent while simmering, smooth on the other to tightly seal. Heat resistant up to 400 degrees, and dishwasher safe. $19.99 for set, chefn.com

FALL 2019 | LIVE NATURALLY

Space-Saving Dish Rack

Great Grinders

Impress your dinner guests with a set of Russell Hobbs Electric Salt & Pepper Mills. With a press of a button, each mill grinds peppercorns or salt—even dried herbs and spices—and is adjustable to fine or coarse. There’s even a light that illuminates on the base when in use to help you see how much you’ve ground. Comes in different colors: stainless steel, black, copper or red; batteries not included. $39.99, russellhobbs.com

Have limited counter space in the kitchen? Sabatier’s Expandable Dish Rack with Stemware Rack is a compact way to stack washed dishes, expanding from 18.5 inches to close to 30 inches for more drying space when needed, especially for pots and pans. It features a removable caddy with compartments, plus a handy, removable wire attachment for stemware (hangs up to four wine glasses). $69.99, amazon.com

C OXOXKXBXOX O XK XX S | KITCHEN

AUTUMN COOKING

PHOTO CREDIT

An array of new cookbooks, full of fresh ideas for fall meals and entertaining.

SNACKS FOR ALL

EAT TO THRIVE

MODERN VEGETARIAN

Planning a spread for a family gathering or party can be challenging when guests have different dietary lifestyles. In his new book Clean Snacks (Countryman, 2019), Arman Liew, a recipe developer and creator of “The Big Man’s World” blog, offers 50-plus options that are 100 percent paleo, vegan and gluten-free—with a chapter of ketogenicspecific recipes, too. Liew writes that his goal was to create sweet and savory snacks that are “easy, adaptable and full of variety,” like Baked Sweet Potato Zucchini Tots, Flourless Chocolate Chip Banana Bread and New York Keto Cheesecake.

For more than 25 years, chef and nutritionist Mareya Ibrahim has studied, cooked, tested and picked apart every calorie of food she could get her hands on. Her discovery: “We’ve become so obsessed with what not to eat and not to do that we’ve drained the living fork out of food.” In her new cookbook Eat Like You Give a Fork (St. Martin’s Griffin, 2019), Ibrahim shares 80 easy-to-prepare, “forking delicious” recipes to inspire readers to live well, treat their taste buds and thrive. Dishes include Zucchini Noodles with Romesco Sauce, Spaghetti Squash Pad Thai and No-Bake Oatmeal Peanut Butter Chocolate Chip Cookies.

With a focus on celebrating fresh produce, chef and food writer Alice Hart’s latest book, The Way to Eat Now (The Experiment, 2019), includes 200 vegetarian recipes organized in chapters like Mornings, Grazing, Quick, Gatherings, Grains, Rawish and Afters (aka yummy desserts!). The book is “packed to the rafters with ideas and a rainbow of colors, so you never need to wonder what to cook for any occasion,” she writes. Recipes include Sweet Potato Cakes with Lime and Avocado, Baked Purple Goat Cheese Gnocchi, and Blood Orange and Olive Oil Cake with Almonds.

GLUTEN-FREE AIR FRYING The words gluten-free and fry don’t often appear in the same sentence. So if your diet is gluten-free, but you love the crispness of fried foods (without the grease)— and you have an air fryer— you’ll want a copy of The “I Love My Air Fryer” GlutenFree Recipe Book (Adams, 2019) by Michelle Fagone of CavegirlCuisine.com. The 175 recipes encompass all manner of eats—from breakfast and breads to apps and sides to entrees and desserts. Unlike many GF menus, the recipes use simple ingredients that are easy to assemble and cook. Options include Pumpkin Cereal, Salmon Cakes with Dill Sauce and Apple Crumble Jars.

VISIT LIVENATURALLYMAGAZINE.COM FOR RECIPES FROM EACH OF THESE BOOKS, INCLUDING PUMPKIN CEREAL, NEW YORK KETO CHEESECAKE, ZUCCHINI NOODLES WITH ROMESCO SAUCE AND SWEET POTATO CAKES WITH LIME AND AVOCADO, LIVENATURALLYMAGAZINE.COM

E AT | DISH IT UP

ROOTING FOR FALL

The earthy root vegetables and fruits of the season find their way into five delicious creations. TURN TO PAGE 30 FOR RECIPES.

HALWA—INDIAN CARROT PUDDING

CELERY RÉMOULADE

SWEET POTATO GNOCCHI WITH BALSAMIC CARAMELIZED MUSHROOMS

SWEET NUTRITION One medium sweet potato provides 400+ percent of your daily vitamin A requirements and 37 percent of your vitamin C.

E AT FAST & FLAVORFUL P32 HEALTHY KITCHEN P36

Just 1 ounce of garlic contains 15 percent of your daily vitamin C needs and 17 percent of your vitamin B6.

RED-FLANNEL HASH

JENNIFER OLSON; FOOD STYLING: ERIC LESKOVAR; PROP STYLING: NICOLE DOMINIC

SELECT AND STORE ROOT VEGGIES Choose firm, bruise-free vegetables. If there are greens attached, make sure theyâ&#x20AC;&#x2122;re bright and firm (Hint: You can eat them!). Store the veggies in a cool, dry place.

THREE TYPES OF ROOT VEGGIES TAPROOTS carrots, beets, radishes, turnips TUBERS potatoes, sweet potatoes, Jerusalem artichokes BULBS leeks, garlic FRESH FALL SALAD

LIVENATURALLYMAGAZINE.COM

E AT | DISH IT UP

Celery Rémoulade SERVES 4

½ cup mayonnaise ½ cup Greek yogurt, whole or 2% 2½ tablespoons Dijon mustard 1 teaspoon sea salt, plus more to taste 2 tablespoons freshly squeezed lemon juice Freshly ground black pepper, to taste 1 large (about 2 pounds) celery root DIRECTIONS 1. Mix together mayonnaise, yogurt, mustard, salt, lemon juice and a few grinds of black pepper. 2. Peel celery root, and grate coarsely. 3. Mix dressing with grated celery root. Taste, and add more mayonnaise, lemon, salt or pepper, if needed. 4. Serve chilled. Can be made up to 2 days in advance and kept in the refrigerator. Note: Make dressing first; then grate celery root, because it discolors quickly. PER SERVING: 420 CAL; 8 G PROTEIN; 14 G FAT; 78 G CARB (27 G SUGARS); 1,520 MG SODIUM; 8 G FIBER

Fresh Fall Salad SERVES 4

½ pound brussels sprouts, ends trimmed 1 small garlic clove, finely grated 2 tablespoons fresh lemon juice ¼ cup finely grated Parmesan, ½ cup more to shave Kosher salt Freshly ground black pepper 2 bunches kale 1 cup pecans, roasted 1 fennel bulb, quartered, cored and thinly sliced lengthwise 1 tart apple, such as Granny Smith; quartered, cored and thinly sliced lengthwise ½ cup pomegranate seeds ½ cup parsley, tender leaves and stems; coarsely chopped 3 tablespoons olive oil DIRECTIONS 1. Remove all outer leaves from brussels sprouts, and place in a large bowl with garlic, lemon juice and ¼ cup Parmesan. Season with salt and pepper. 2. Remove stems from kale. Thinly slice leaves into thin ribbons by

FALL 2019 | LIVE NATURALLY

rolling them and then cutting. Add to sprouts and dressing. Massage leaves until evenly coated. Let sit about 5 minutes. 3. Add pecans, fennel, apple and pomegranate seeds to brussels sprouts; toss to coat. Add parsley and olive oil. Season with salt, pepper and more lemon juice, if desired. Garnish with Parmesan shavings. PER SERVING: 253 CAL; 5 G PROTEIN; 15 G FAT; 26 G CARB (8 G SUGARS); 1165 MG SODIUM; 4 G FIBER

Red-Flannel Hash SERVES 4

4 tablespoons olive oil 1 cup chopped onion 2 cups cooked, chopped corned beef 1½ cups cooked, chopped beets 1½ cups cooked, chopped potatoes ½ cup fresh, chopped parsley Freshly ground black pepper and salt, to taste DIRECTIONS 1. Heat oil in a medium pan over medium-high heat. Add onion, and cook until translucent. 2. Add corned beef, beets and potatoes. Stir to combine; then spread out evenly in pan. Reduce heat to medium. Press down with a metal spatula to help brown the mixture. 3. Let cook until nicely browned on one side. Then use a metal spatula to lift up sections of the mixture, and turn over to brown other side. 4. Remove from heat. Stir in chopped parsley, and sprinkle on black pepper and salt to taste. 5. Serve plain as a side, or with fried or poached eggs. PER SERVING: 483 CAL; 23 G PROTEIN; 34 G FAT; 19 G CARB (5 G SUGARS); 1315 MG SODIUM; 3 G FIBER

Sweet Potato Gnocchi with Balsamic Caramelized Mushrooms SERVES 6

GNOCCHI 1 cup cooked, mashed sweet potato 1 cup ricotta 2 large eggs 1 teaspoon kosher salt ½ cup freshly grated Parmesan, divided 3–4 cups all-purpose flour, divided

SAUCE 6 tablespoons butter, divided 1½ pounds cremini mushrooms, sliced 2 cloves garlic, minced or grated 2 teaspoons fresh, chopped thyme 2 teaspoons fresh, chopped rosemary 1 teaspoon crushed red pepper flakes ¼ cup balsamic vinegar ½ teaspoon pepper ¼ teaspoon salt DIRECTIONS 1. To make gnocchi: Mix sweet potato, ricotta, eggs, salt and ¼ cup Parmesan together in a large bowl. Add 2½ cups of the flour, and mix well with your hands. Dough will be sticky but should be sturdy enough to shape into a ball. Keep adding a little flour at a time until you get a soft dough. 2. Spread some flour on a large work surface. Roll dough into a log, and cut into four equal pieces. Take one piece, and cut in half. Roll piece into a log shape about ½-inch thick; then cut into pieces about the width of a fork. Dust gnocchi with a little flour; then use one finger to push gnocchi up onto the tines of a fork. Let gnocchi drop back to the work surface. Repeat with all pieces. 3. Bring a large pot of salted water to a boil. 4. While waiting for water to boil, in a medium skillet over high heat, add 2 tablespoons butter. When butter is melted, sprinkle in mushrooms in a single layer. Let caramelize on the bottom, about 2 minutes. When caramelized, toss once and season with salt and pepper, to taste. Continue to cook without stirring, 5 minutes. 5. Add remaining butter, and cook until it begins to brown. Once butter is browned, reduce heat and add garlic, thyme, rosemary and red pepper flakes. Sauté about 1 minute; then add balsamic vinegar. Simmer until mushrooms are glazed with

sauce. Remove from heat. 6. Add gnocchi to boiling water. Boil until they float; then remove with a slotted spoon, and add into skillet with sauce. When all gnocchi are placed in saucepan, return skillet to medium heat. Let gnocchi crisp on one side; then stir around to mix in mushroom sauce. Remove from heat, and serve immediately with remaining Parmesan and freshly ground black pepper. PER SERVING: 601 CAL; 23 G PROTEIN; 20 G FAT; 80 G CARB (5 G SUGARS); 320 MG SODIUM; 4 G FIBER

Halwa—Indian Carrot Pudding SERVES 4

5 large carrots 1½ cups almond, rice or oat milk 1 cup canned coconut milk 1 tablespoon butter or coconut oil 2 tablespoons honey ½ teaspoon ground cardamom 1 ⁄8 teaspoon ground ginger 1 ⁄16 teaspoon ground cinnamon 1 ⁄16 teaspoon ground cloves Dash of salt ¼ cup raisins ¼ cup pistachios, roasted, unsalted DIRECTIONS 1. Wash, peel and shred carrots. 2. Pour milk into a medium saucepan, and bring to a simmer over medium heat. Add carrots to pan; simmer 20 minutes. 3. After milk begins to thicken and take on an orange color from carrots, add butter or coconut oil and honey to pan. Stir until butter has melted; then add cardamom, ginger, cinnamon, cloves and salt. Toss in raisins; stir to combine. Continue to simmer 10 minutes, or until more of the milk has evaporated and carrots are very soft. Remove pan from heat. 4. Top with pistachios; serve warm or cold. PER SERVING: 418 CAL; 5 G PROTEIN; 36 G FAT; 24 G CARB (10 G SUGARS); 37 MG SODIUM; 2 G FIBER

Live Naturally is excited to partner with Johnson & Wales University (JWU). Vincent Armada, Chef Jorge de la Torre and Sarah Moon (L to R) developed these recipes. Known as a recognized leader in culinary education, JWU is changing the way the world eats. For info, visit jwu.edu/denver.

LESS SUGAR. POWERFUL ANTIOXIDANTS. AMAZING ONYX. ™

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E A T | FA S T & F L AVO R F U L

HAVING A SMALL GATHERING? STUFF ONE-DOZEN DATES AND SAVE REMAINING GOAT CHEESE TO USE AS A SPREAD ON YOUR FAVORITE SANDWICH.

S Simple ta r ters Kick off your fall party or potluck with these quick and easy appetizers.

B Y G E N E V I E V E D O L L | P H O T O S J E N N I F E R O L S O N | F O O D S T Y L I N G E R I C L E S K O VA R | P R O P S T Y L I N G N I C O L E D O M I N I C

Spiced Goat Cheese Stuffed Dates Quick and simple to make, these decadent morsels are eye-catching, too. They can be made a day ahead and stored in the refrigerator overnight. Wait to garnish until serving. MAKES 25 DATES

FALL 2019 | LIVE NATURALLY

25 Medjool dates 4 ounces goat cheese, room temperature 1 teaspoon orange zest ½ teaspoon cinnamon ¼ teaspoon cardamom Pinch of salt 2 tablespoons pistachios, roughly chopped Pomegranate seeds, for garnish

DIRECTIONS 1. Remove stems, and slice dates lengthwise to remove pit and create an opening for filling. 2. In a small bowl, mix goat cheese, orange zest, cinnamon, cardamom and salt with a spatula until well combined. 3. Fill each date with about 1 teaspoon spiced goat cheese. Garnish with chopped pistachios and pomegranate seeds. PER DATE: 85 CAL; 1 G PROTEIN; 2 G FAT; 18 G CARB (16 G SUGARS); 50 MG SODIUM; 2 G FIBER

FA S T & F L AV O R F U L | E A T

Rosemary Delicata Squash D ip Delicata squash is a fall favorite, sweet and tender with an edible skin—no need to peel. This dip will come together quickly after squash is roasted. MAKES APPROXIMATELY 2½ CUPS

2 delicata squash (about 1½ pounds) 3 tablespoons olive oil, divided 1 teaspoon salt, divided 1 cup vegetable stock 1 teaspoon chopped rosemary, more for garnish Pita chips and olives, for serving

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DIRECTIONS 1. Preheat oven to 425°. Remove ends of squash, and slice lengthwise. Use a spoon to scrape out seeds. Slice halves into ½-inch half-moons. 2. Place on a parchment-lined baking sheet, and toss with 1 tablespoon olive oil and ¼ teaspoon salt. Spread in a single layer, using a second baking sheet if needed. Bake 20 minutes, until squash begins to brown and is easily pierced with a fork. 3. Transfer to a food processor, and blend with stock, remaining 2 tablespoons olive oil and ¾ teaspoon salt. Process until smooth. Add rosemary; blend until well combined. 4. Transfer to a serving bowl, and garnish with chopped rosemary. Serve with pita chips and olives. PER TOTAL YIELD: 579 CAL; 9 G PROTEIN; 43 G FAT; 43 G CARB (3 G SUGARS); 501 MG SODIUM; 5 G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

RINSE SQUASH SEEDS, AND ROAST WITH OLIVE OIL, CURRY POWDER AND SALT FOR A YUMMY SNACK.

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E A T | FA S T & F L AVO R F U L

Miso Ginger Wings

A delicious meld of salty, sour and sweet, these wings will disappear quickly. They are also a great dinner option, served with jasmine rice and edamame. MAKES 20–24 WINGS 2 pounds chicken wings, drumettes and flats ½ teaspoon salt, divided 2 tablespoons white miso 2 tablespoons lime juice 1 tablespoon + 2 teaspoons maple syrup

1 tablespoon grated ginger 1 tablespoon sesame seeds Minced chives, for garnish

DIRECTIONS 1. Preheat oven to 450°. Place wings on a parchment-lined baking sheet. Sprinkle one side with ¼ teaspoon salt, flip, and sprinkle with remaining ¼ teaspoon salt. Bake 20 minutes, until cooked through. 2. Meanwhile, in a small bowl, whisk miso, lime juice, maple syrup and ginger.

3. Brush both sides of wings with glaze. Bake on top oven rack for an additional 5 minutes, until wings begin to brown. 4. Sprinkle with sesame seeds, and bake a final 2 minutes. Garnish with chives. PER WING: 33 CAL; 4 G PROTEIN; 1 G FAT; 2 G CARB (1 G SUGARS); 114 MG SODIUM; 1 G FIBER

FOR A CRISPIER SKIN, ALLOW CHICKEN WINGS TO COME TO ROOM TEMPERATURE BEFORE BAKING.

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FALL 2019

FA S T & F L AV O R F U L | E A T

White B e an Crostini

CHOOSE ORGANIC LEMONS WHEN POSSIBLE FOR ZESTING, AND ZEST BEFORE JUICING.

For even faster prep, serve dip style in a decorative bowl, with baguette slices on the side, and let guests plate their own. MAKES 32 CROSTINI

2 (15-ounce) cans cannellini beans ½ cup vegetable stock 1 tablespoon salted butter 1 medium garlic clove, minced ¾ teaspoon salt 2 teaspoons lemon juice 1 large baguette Lemon zest, for garnish Thyme leaves, for garnish Red pepper flakes, for garnish

DIRECTIONS 1. Preheat oven to 400°. Drain and rinse beans. 2. Heat a medium pot over medium heat. Add beans, stock, butter, garlic and salt. Bring to a simmer; reduce heat to medium low. Simmer about 7 minutes, until liquid is partially reduced. 3. Meanwhile, slice baguette on diagonal into ½-inch slices. Toast on a baking sheet in oven 5–6 minutes, until slightly crispy. 4. Remove beans from heat, and mash with a potato masher. Stir in lemon juice. Consistency should be soft and spreadable. Season to taste. 5. Spread about 1 tablespoon beans on each slice of baguette. Garnish with lemon zest, thyme and red pepper flakes.

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PER CROSTINI: 135 CAL; 6 G PROTEIN; 1 G FAT; 25 G CARB (1 G SUGARS); 268 MG SODIUM; 3 G FIBER

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a Sea of

E AT | H X XE XAXLT XH X XY K I T C H E N

RECIPES

Please your pescatarian palate with these four fish and shellfish dishes. BY TAFFY ELROD | PHOTOS JENNIFER OLSON | FOOD STYLING ERIC LESKOVAR | PROP STYLING NICOLE DOMINIC

TIP Look for grade B maple syrup; it has a more pronounced maple flavor than grade A and tends to be slightly less expensive.

The touch of sweetness from maple syrup and roasted vegetables make for a cozy fall meal. A perfect accompaniment: a salad of bitter greens with a tangy vinaigrette. SERVES 4 2 carrots, peeled 2 parsnips, peeled 2 small sweet potatoes 1 small cauliflower head ¼ cup + 1 tablespoon mild cooking oil, divided* 1 teaspoon sea salt ¾ teaspoon black pepper, divided

FALL 2019 | LIVE NATURALLY

1 teaspoon dry parsley 4 (4-ounce) salmon fillets 2 tablespoons Dijon mustard 1 tablespoon real maple syrup (Grade B preferred) ¼ teaspoon onion powder Fresh parsley or scallions for garnish (optional)

DIRECTIONS 1. Preheat oven to 375°. Cut carrots, parsnips and sweet potatoes into ½-inch pieces. Cut cauliflower into small florets. Toss cut vegetables with ¼ cup oil, salt, ½ teaspoon pepper and parsley. 2. Spread vegetables on a well-oiled sheet pan or cookie tray; bake on center rack of oven about 1 hour, until they are tender and beginning to brown around the edges. 3. Meanwhile, prepare fish. In a small bowl, stir together mustard, maple syrup, remaining tablespoon oil, onion powder and ¼ teaspoon black pepper. 4. Spread 1 tablespoon of mixture

over top of each piece of fish. Place fish on a well-oiled baking sheet. 5. When vegetables have been in the oven about 40 minutes, place tray of salmon in oven too, and bake 15–20 minutes, until fish is cooked through but still tender. It should be fully opaque and flake apart easily. 6. For each serving, place one piece of fish and about 1 cup of vegetable mix on each plate. Garnish with fresh parsley or chopped scallions, if desired. *Coconut oil, avocado oil or a light olive oil PER SERVING: 402 CAL; 25 G PROTEIN; 21 G FAT; 28 G CARB (11 G SUGARS); 128 MG SODIUM; 6 G FIBER

PHOTO CREDIT

Maple-Dijon Salmon with Roasted Winter Vegetables

H E A LT H Y K I T C H E N | E A T

Crispy Whitefish Sandwiches with Lemon-Caper Tartar Sauce These sandwiches are light, crisp and flavorful. Even people who think they don’t like fish are going to love these—the tartar sauce is a game changer. For best results, use any fresh, firm whitefish. SERVES 4 TARTAR SAUCE 1 cup mayonnaise, divided 1 tablespoon minced shallot 1 tablespoon capers, minced 1 tablespoon dill-pickle relish Zest of 1 lemon, about 1 tablespoon 1 tablespoon lemon juice 1 teaspoon Dijon mustard Pinch of cayenne pepper or dash of Tabasco

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FISH 4 (5-ounce) firm whitefish fillets, such as cod or haddock 1 teaspoon sea salt 1 teaspoon black pepper 1 cup panko-style breadcrumbs 1 tablespoon olive oil or melted butter 4 soft rolls, split and lightly toasted Lettuce, onion and dill-pickle slices

DIRECTIONS 1. For tartar sauce: In a small mixing bowl, combine ½ cup mayonnaise, minced shallot, capers, relish, lemon zest, lemon juice, Dijon mustard, and cayenne pepper or Tabasco; stir together. Refrigerate at least 30 minutes, up to overnight, to allow flavors to marry. 2. Preheat oven to 375°. Blot fish fillets dry, and season well with salt and pepper. Then spread them with remaining ½ cup mayonnaise, being sure to cover all parts of the fillets, including the sides.

3. Mix breadcrumbs with oil or butter in a shallow dish. Coat fillets with breadcrumbs, gently pressing crumbs on to be sure they adhere. Carefully transfer breaded filets to baking sheet lined with well-oiled aluminum foil. 4. Place in middle rack of oven, and bake about 20 minutes, until fillets are firm to the touch, fully opaque and flake easily when pressed with a fork. 5. To assemble sandwiches, stir tartar sauce, and spread some on top and bottom of split, toasted rolls. Place a piece of fish on bottom half of each roll, and layer on lettuce, onion and pickle chips. Place top of roll on fish. PER SANDWICH: 552 CAL; 34 G PROTEIN; 20 G FAT; 57 G CARB (6 G SUGARS); 1,065 MG SODIUM; 5 G FIBER

TIP Make these with glutenfree breadcrumbs and your favorite gluten-free rolls, or wrap them in romaine lettuce leaves for an even lighter “sandwich.”

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E A T | H E A LT H Y K I T C H E N

TIP Letting rice cook completely undisturbed and allowing it to steam in the pot after you remove it from the heat will go a long way toward a perfect pot.

Ginger-Garlic Shrimp and Wild Rice Pilaf Bowls This bowl has everything you need to keep you going through the chilliest fall activities. Once rice is cooked, the dish comes together in just a few minutes. The sweetness and tang of cranberries in the pilaf enhance the shrimp’s natural sweetness. SERVES 4 3 tablespoons coconut oil, divided 2 scallions minced, divided 3 teaspoons minced garlic (4 medium cloves), divided 3 teaspoons grated ginger (about 1-inch piece of ginger root), divided 2 tablespoons dried cranberries (optional) ¼ cup slivered almonds or shelled pistachios 1 cup whole-grain wild rice blend 2 cups water or

low-sodium broth DIRECTIONS 1. In a small saucepan with a tight1 pound large shrimp, fitting lid, heat 1 tablespoon coconut oil, cleaned and deveined, and add 1 minced scallion, 1 teaspoon with or without tails garlic and 1 teaspoon ginger. Cook until attached fragrant. Add cranberries (if using), nuts ½ teaspoon sea salt and rice to pan; stir to coat. Cook anoth½ teaspoon black er minute, stirring to prevent burning. pepper 2. Add water or broth, and stir. Allow 1 head bok choy, or your to return to a boil. Once water starts to favorite green vegetable boil, don’t stir the pot again. 2 tablespoons soy 3. Cover with lid, reduce heat, sauce and allow to simmer undisturbed 1 teaspoon rice about 50 minutes. When rice has wine vinegar absorbed all the water, remove ¼ cup water pan from heat and let sit undisHOVER YOUR turbed another 10 minutes. Sliced scallions, SMART PHONE CAMERA OVER for garnish 4. While rice is resting, season THIS CODE TO SHOP shrimp with salt and pepper. THIS RECIPE ONLINE.

FALL 2019 | LIVE NATURALLY

Heat a large skillet or wok over medium-high heat, and add 2 tablespoons coconut oil. 5. Add remaining scallion, ginger and garlic; cook until fragrant. Add shrimp, and cook about 2 minutes; then flip shrimp over for about 30 seconds just to brown, and add chopped greens. 6. When shrimp is almost cooked and greens are brighter in color, add soy sauce, vinegar and water. Stir, and cook until sauce is hot, about 1 minute. 7. To serve, place ¾ cup rice pilaf in each dish, and top with about 1 cup shrimp and bok choy mix. Garnish with more scallions, if desired. PER SERVING: 348 CAL; 29 G PROTEIN; 16 G FAT; 24 G CARB (6 G SUGARS); 978 MG SODIUM; 3 G FIBER

H E A LT H Y K I T C H E N | E A T

TIP Cooking zucchini briefly before you add sauce cooks off excess moisture, so the sauce clings to the “noodles” and they carry more flavor.

Zucchini Noodles with Red Clam Sauce A lighter twist on classic linguini with clam sauce, this dish has all the traditional deliciousness, with the modern touch of spiralized zucchini noodles. Don’t let cooking clams in the shell intimidate you: It’s easy, and the dish is a lot of fun to make. SERVES 4 2 pounds littleneck clams, soaked and scrubbed ¼ cup light olive oil 4 cloves garlic, minced 3 medium zucchini (about 1½ pounds), spiralized 1 cup prepared marinara sauce

½ teaspoon oregano ¼ teaspoon black pepper Small pinch of red pepper flakes (optional) ¼ cup clam juice, plus extra for thinning the sauce ¼ cup Parmesan cheese Parsley and extra cheese, for garnish

DIRECTIONS 1. Heat a large, heavy-bottomed pan with a tight-fitting lid over high heat. Add clams to pot, and cover tightly. Cook until clams open and release their juice. Discard any clams that never open. 2. Remove clams from pan, and strain juice through a fine strainer into a bowl; reserve for sauce. Remove clams from shells, and roughly chop. You may save a few clams in the shell for garnish. 3. Place a large skillet over medium heat, and add olive oil. When oil is hot, add garlic, and cook until fragrant and brown. 4. Add zucchini, and cook 1–2 minutes, until zucchini begins to look slightly dry. 5. Add marinara sauce, oregano, black pepper and red pepper flakes if using; stir to combine. Add ¼ cup clam juice and chopped clams; cook until hot. If too thick, add more clam juice (saved from cooking clams) 1 tablespoon at a time, until you reach desired consistency. Stir in Parmesan cheese. 6. Divide among four pasta bowls, and garnish with reserved clams in the shell, chopped parsley and more cheese. PER SERVING: 204 CAL; 8 G PROTEIN; 15 G FAT; 8 G CARB (3 G SUGARS); 122 MG SODIUM; 1 G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

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E AT | AROUND THE WORLD

Tasting the Horn of Africa Ethiopian food is a unique, fragrant and comforting cuisine, with no utensils required. BY REBECCA TREON

Ethiopian food is based on millennia of tradition. The country’s civilization dates to 2,000 B.C., and its roots are even older. The country has ties to ancient Egypt and upheld the traditions of Judaism before Christianity took over in the fourth century, forming the Ethiopian Orthodox Church. Islam arrived in the 600s. For centuries, these belief systems have coexisted and influenced Ethiopian cooking.

“T

rading with far Asia and the Middle East, especially Yemen, as well as the various battles across our history—including the one with Italy and its four years of occupation in 1935— are also factors that have shaped our cuisine,” says Yohanis Gebreyesus, in his new cookbook, Ethiopia (Interlink, 2019). “Yet never colonized, Ethiopia’s culinary and cultural diversity is a point of pride to the continent.” A few trivia tidbits: Ethiopian Orthodox, Jewish and Muslim faiths all prohibit consumption of pork or shellfish; instead, goat, chicken and beef are more commonly eaten. Vegan dishes are served on religious-fasting days. The Italian occupation created a taste for pasta. Coffee is ritually prepared after every meal; the ceremony includes flowers, prayers and incense and is served with popcorn. Dining etiquette dictates that the right hand is used to eat, and gursha (“mouthful”) is a common rite of feeding friends and family bites of

FALL 2019 | LIVE NATURALLY

food as a display of friendship or love. The backbone of Ethiopian cuisine is injera, a spongy, fermented, round flatbread that is used as a plate, torn off and used to scoop bite-sized pieces of stew. The bread is made from teff, the country’s most widely grown crop, with grains the size of a poppy seed. Teff has been cultivated for 3,000 years. It is gluten-free, very nutritious and, today, grown around the world. “Food is an object of survival, an entity believed to feed the body and soul across different cultures around the world. In Ethiopia, on the other hand, it holds another crucial dimension, one that conveys a positive human energy through a powerful saying ‘enebla,’" Gebreyesus says. “Enebla translates to ‘let us eat’ and our staple food injera is made in a way that invites more than one hand to the meal. It is a moment of sharing, of caring, and of showing respect for one another.”

Most Ethiopian dishes can be characterized as a selection of wot, or stewed dishes. Wot’s base is a mix of chopped red onion, grated garlic and ginger, known as kulet, cooked in niter kibbeh, a clarified butter. Spices are a part of every dish, too. Berbere is a blend of powdered chili pepper and other spices used in red stews, while fiery orange-red mitmita is a blend of piri piri peppers, cardamom seed, cloves and salt. Fish, beef, chicken, goat or lamb is added, as well as vegetables like potatoes, carrots or chard. Lentils and split peas are also common. Ethiopian cuisine presents a routine-busting opportunity to bring centuries of tradition and history to your modern-day table. Get started by shopping for teff, spices and other Ethiopian staples, and trying our recipe for One-Day Injera.

Sights and flavors of Ethiopia: (top) the Semien Mountains and valley around Lalibela; (bottom) a selection of “wot” (stewed dishes) on injera bread; (right) traditional Ethiopian coffee served at a street cáfe.

DIRECTIONS 1. In a large bowl, add flour and

be slightly foamy. Whisk in salt and baking powder. (The batter will deflate as you stir.)

cover pan with a large lid. (A glass lid is helpful, because it allows you to check doneness without uncovering.) Cook until edges of injera begin to curl, top is quite dry and injera has released from bottom of the pan, from 30–90 seconds. Do not flip the injera.

3. To cook injera, use a nonstick

6. When cooked, use a long, thin

water. Stir well. Cover with a dish towel, and let sit undisturbed on kitchen counter for 24 hours. 2. After this period, batter should

crepe pan or skillet. Moisten a paper towel with oil, and wipe the surface. Place pan over mediumhigh heat. 4. When pan is hot, use a spouted

One-Day Injera RECIPE EXCERPTED FROM ETHIOPIA BY YOHANIS GEBREYESUS.

Purists might balk at calling this injera, but this quick version can be made in one day. There are plenty of coveted eyes (ayen) on the surface; a hint of sourness, an important key to balancing the flavors of the stews; and a spongy, chewy texture. A standard 11-inch crepe pan is ideal for preparing this recipe. SHUTTERSTOCK (3)

SERVES 2

2 cups teff flour 2 cups water ¼ teaspoon salt

½ tablespoon baking powder Vegetable oil, for oiling pan

measuring cup to scoop ½–1 cup of batter, depending on pan size. Work quickly and carefully to pour batter evenly around pan. Starting at pan’s outside edge—going clockwise if you are right-handed or counterclockwise if you are left-handed—pour batter in a thin stream and in one continuous motion in a spiral formation, without overlapping, until you end at the very center. Although it’s not traditional, if using a crepe pan, swirl the pan if needed to evenly distribute batter. 5. Cook undisturbed until bubbles

begin to form on the surface and batter begins to set. When about 75 percent of surface batter has changed color (45–90 seconds),

spatula and a thin plate or piece of cardboard to transfer injera to a flat basket or a large plate lined with parchment paper without breaking. 7. Remove any stray dough from

cooking surface, apply more oil as necessary, and reheat the pan. (After the first few injera, lower the heat to medium low.) Continue cooking in same way, layering each injera on top of the last on the basket or plate as they are finished. Allow to cool at least 5 minutes before placing another on top, and allow all to rest at least 30 minutes before serving. Cover any leftovers loosely with plastic wrap; injera will keep for about 2 days. Note: There are several types of teff flour. The most common to use for injera are ivory and brown. PER SERVING: 257 CAL; 9 G PROTEIN; 1 G FAT; 51 G CARB (0 G SUGARS); 570 MG SODIUM; 0 G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

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SUPERCHARGE YOUR DIET WITH

EIGHT NUTRITIONALLY CHARGED FOODS WORTHY OF THE ESTEEMED TITLE!

BY S O P H I A Mc D O N A L D

FALL 2019 | LIVE NATURALLY

SUPERFOODS MAY bring to mind the image of a superhero— caped and masked, ready to swoop in to save you from bad food decisions. The reality is that while superfoods may not be able to whisk away the evil effects of every dietary supervillain, consuming them regularly can have heroic results: more energy, better skin and less likelihood of developing chronic disease. Jennifer Iserloh, an integrated holistic health coach and author of The Superfood Alchemy Cookbook (Da Capo Lifelong, 2019), says the term was coined in the early 2000s. “To me, a superfood is a food that is extremely nutrient-dense,” she says. While something like celery may have 1 to 2 percent of the micronutrients a person needs in a given day, a superfood such as kale may have 50 to 100 percent in the same serving size. “It’s a vast difference in terms of nutritional load.” People have long known that some foods contain vitamins and minerals that are important, says Tonia

Reinhard, R.D., a senior lecturer at Wayne State University and author of Superfoods: The Healthiest Foods on the Planet (Firefly, 2014). “What they didn’t know about were the phytonutrients. These are compounds that are mostly in plants, although a few appear in animal products. They’re things like beta-carotene or lycopene.” Phytonutrients are typically found in higher quantities in superfoods and can help ward off disease. They do this by fighting inflammation and oxidative damage, which can be key processes in many illnesses. Superfoods aren’t a magic cure for all that ails you. But they can exponentially enhance your daily diet. “The more superfoods you eat, the more chances you have for prevention,” Iserloh says. Medicine is great when we have an emergency, but when it comes to protecting the body, good nutrition is the greatest weapon, she explains. The exotic superfood du jour (acai berries! broccoli sprouts!) often hogs the media spotlight. But there are plenty of affordable choices lining the produce cases and shelves at supermarkets. A group of experts share eight of their favorites.

KA L E

S E I R R E B

When it comes to picking superfoods, kale continues to be at the very top, Iserloh says. In addition to being rich in nutrients such as iron and vitamin C, it contains something called glucosinolates, which are compounds that pull toxins out of the body. The fiber in kale also bonds to fat in the gut, which recent studies have shown can reduce cholesterol. “I always tell people not to steam anything in the cruciferous family,” Iserloh says. “[These foods] benefit from roasting because it compounds the sweetness. That’s one of the reasons kale chips got so popular.” She recommends tossing kale with olive oil and roasting it at 450 degrees for 10 minutes, or until it is crispy and beginning to brown. Combined with mayonnaise and artichokes in the blender, kale also makes a terrific dip.

The powerhouses of the fruit world, colorful berries are sought after for compounds that help the body in multiple ways. At the recent Berry Health Benefits Symposium, an international conference on the latest scientific research into berries and health, Navindra Seeram, Ph.D., a professor in the Department of Biomedical and Pharmaceutical Sciences at the University of Rhode Island, summed up the pluses of various berries in this way: Blueberries are great for the brain, strawberries benefit the cardiovascular system, cranberries play

a role in preventing urinary tract infections, and black raspberries show promising signs of slowing or preventing the growth of certain cancerous tumors. “Berries can be eaten fresh, but there’s clear data that if you can’t get your berries fresh, they’re just as healthy when they’re frozen or freezedried,” Seeram says. The compounds will survive heating and chopping, too. Don’t hesitate to make a blueberry compote to accompany pork chops, a strawberry salsa for chicken or a smoothie with any combination of berries.

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BROCCOLI & OTHER BRASSICAS

Broccoli, brussels sprouts and cauliflower all belong to the plant family Brassicaceae (so does kale). Though they differ in appearance, they share a common trait: a high dose of fiber and phytonutrients, including indole-3-carbinols. “They have the ability to sponge up bad estrogen,” Mincolla says. (Just as there is good and bad cholesterol, scientists now believe there is good estrogen, which helps prevent cancer, and bad estrogen, which may cause it.) All of these vegetables benefit from roasting, which caramelizes the natural sugar and tamps down the bitter flavor of the sulfurous compounds. Roast a batch of veggies and serve them as a side dish for dinner. The next day, toss any leftovers on a green salad with a balsamic vinaigrette.

FOR DELICIOUS RECIPES USING THESE SUPERFOODS, VISIT LIVENATURALLYMAGAZINE.COM

FALL 2019 | LIVE NATURALLY

BEANS Chickpeas, soybeans and other beans are high in isoflavones, which are a type of phytoestrogen, a plant-based substance that affects the body in much the same way as human-produced estrogen. Because of that, “beans have the ability to slow down a lot of symptoms of menopause,” says Mark Mincolla, Ph.D., author of The Whole Health Diet (TarcherPerigee, 2015). Women struggling with hot flashes might consider adding more to their diet. Anyone with an Instant Pot can cook up a batch of beans in almost no time at all. Keep beans around to throw on top of a salad, scramble with eggs and tomatoes, or blend into hummus-style veggie dips.

SPINACH This leafy green is loaded with vitamin C, calcium, magnesium, iron and several other nutrients. Getting the maximum nutritional benefit from spinach (and many other leafy green vegetables) requires preparing it correctly and not overcooking it. “When you crack open the cells of these superfoods, it makes them more bioavailable, so blending them raw is actually good,” Iserloh says. That makes greens like spinach a good choice for dishes such as smoothies, dips and pesto. Several of the nutrients in spinach, including vitamins A and K, are watersoluble. Thus, steaming the leaves can destroy the nutrients. As an alternative, Iserloh recommends pan-searing spinach with a bit of grass-fed butter or olive oil.

MUSHRO OMS Mushrooms were once used as medicine, and when you look at a list of their beneficial compounds, it’s not hard to see why. Protein, fiber, B vitamins, phytonutrients—it seems mushrooms have it all. Reinhard is a fan of enoki mushrooms, which are the long, stringy-looking fungi from Japan that can sometimes be found in produce departments. “What I like to do is sauté some onions until they’re nice and brown; then I put in some regular mushrooms that are a little cheaper, then put in the enoki and then add a little soy sauce, which also has phytonutrients,” she says. The whole mixture can be served as a side dish or a topping on baked potatoes.

R E D B E LL P E PP E R S

COFF EE Reinhard refers to coffee as a laboratory in which all kinds of phytonutrients work together to benefit the body. “Coffee pretty much has zero calories until you start putting stuff in it,” she points out. It is high in antioxidants, has anti-inflammatory properties, can help control blood glucose levels, and is packed with essential B vitamins and other nutrients. Chlorogenic acid, which is found in green coffee beans and may be retained if the beans are roasted a certain way, is thought to help with weight loss.

THERE'S NO DENYING THAT SUPERFOODS PACK A NUTRITIONAL PUNCH.

The nutrient information for red bell peppers reads almost like a vitamin bottle. They are high in folate, riboflavin, niacin, thiamin, pantothenic acid, potassium, manganese and vitamins A, B6 and C. “[The vitamin A] comes in the form of several free-radical-fighting antioxidant carotenoids, such as beta-carotene, alpha-carotene and betacryptoxanthin,” Reinhard says. This is a great vegetable for people looking to consume more foods with antioxidant properties. Reinhard recommends putting peppers in soups or egg dishes, such as frittatas and omelets. Iserloh likes to roast them and blend with almonds to make a Romesco sauce that’s delicious on pasta or as a dip.

GET THE MOST OUT OF THEM BY EATING A GOOD VARIETY AS PART OF AN OVERALL BALANCED AND HEALTHY "SUPER" DIET.

Stress

BUSTERS Left unchecked, everyday stressors can lead to chronic ailments. Consider these natural supplements—and a few lifestyle changes—to put you back on a healthier, more balanced track.

hese days, stress has become a regular fixture in our daily lexicon. With 44 percent of Americans reporting that their stress levels have increased over the past five years, and three out of four Americans saying they have experienced at least one stress symptom in the past month, according to the American Psychological Association, it’s no surprise that “Stressed!” has become the common response to “How are you?”

“I think that we live with way more stress than we have lived with in a very long time,” says Dr. Jennifer Tufenkian, N.D., founder of Enjoy Full Health clinic in Portland, Ore. “We work more as working parents, we have environmental stress and 24/7 demands to stay on top of the news and social media, and we are parenting more intensively than we have in other generations. There also is

FALL 2019 | LIVE NATURALLY

financial stress—how much you have to work to cover basic living expenses is massive. There are a lot of stressors in our lives, and it is a big piece that leads to chronic disease for a lot of people. Learning how to manage our stress is really beneficial.” It is in fact critical to long-term health. Stress ultimately can affect our relationships and our ability to sleep,

and lead to depression. It can cause digestive issues, an increased risk of heart disease, and can ultimately suppress immune-system function. Usually people know they are stressed, but Tufenkian says a good indicator is if you are walking into the office at the start of the day and you’re already overwhelmed. “Another sign that someone needs help is if they look at me and say, ‘I can’t get through a day without my caffeine. There is no way I can do this.’ Then I know there is an issue,” she says. When working with patients who are experiencing stress, Tufenkian first looks at lifestyle fixes, such as exercise, diet and sleep, and only after those issues have been addressed will she consider supplementation options. “If someone has already worked on exercise,

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breathing or meditation and addressed those things, and it is still affecting their relationship, mood and energy, I will suggest supplementation,” she says. Stress, says Tufenkian, is a big term, and there are a number of things that can cause it. It can be hormonal, or there could be underlying health issues. Our stress response is often referred to as adrenal fatigue, but the correct term, Tufenkian says, is hypothalamic-pituitary-adrenal (HPA) axis dysregulation. The HPA axis influences how we respond to stress, by releasing cortisol and other

“There are a lot of stressors in our lives, and it is a big piece that leads to chronic disease for a lot of people. Learning how to manage our stress is really beneficial.” hormones. HPA axis dysregulation is when the body is no longer able to produce normal amounts of cortisol. “Our stress response can be stuck on overload, in a high-alert emergency state, where cortisol levels get really high. If this is prolonged, we end up with low cortisol levels and fatigue. “High alert leaves us

wired and tired and feeling like we drank a lot of bad coffee, or low cortisol leaves us feeling really draggy,” she explains. To help patients get back on track, Tufenkian has certain supplements she offers patients. Consult with a specialist for the right dose, or follow product directions. Here is her go-to list. »

YOUR GO-TO LIST OF STRESS-BUSTING SUPPLEMENTS ADAPTOGENIC. HERBS. This class of herbs, which has been used for centuries in traditional Chinese medicine and Ayurveda, helps the body restore and maintain healthy homeostasis and adapt to stress. “They are a wonderful class of botanicals. If you have high stress, they bring you down to normal; or if you are down, they will bring you up,” Tufenkian says. “There are a lot of nice combination formulas. I look for the root cause of the stress and try to address that. One combination might influence a person’s healing more than another.” Of the adaptogens, ashwagandha is particularly popular and helpful for feeling more balanced and improving energy in those who suffer from chronic stress. Rhodiola is another adaptogen thought to improve focus and concentration and fend off stress. A study published in The Journal of Alternative and

Complementary Medicine also outlined this herb’s ability to take the edge off symptoms brought on by severe depression without any side effects. Licorice root is helpful, particularly if a patient has low cortisol, is fatigued, and is suffering from adrenal exhaustion or HPA Axis Dysregulation. Licorice root can help by limiting the body’s breakdown of cortisol, so it has a chance to rebuild its cortisol reserves.

VITAMINS B AND C,. AND MAGNESIUM. “A lot of people are very deficient in vitamin C, magnesium and the B vitamins that are essential for managing stress,” Tufenkian says. “Often taking the B-complex alone will help to boost people’s energy.” Studies have shown that vitamin B can ease stress by promoting the release of dopamine, which regulates our emotional responses. Magnesium has also been shown to calm the brain.

YERBA MATÉ,. GREEN TEA AND. HERBAL TEAS. “If your HPA axis is off-kilter, caffeine is not your friend. It feels like it is in the short term, but in the long term it makes it worse, overstressing the system and making it off-balance,” Tufenkian says. To wean people off caffeine, she suggests yerba maté or green tea to make the transition a bit less bumpy. “They still have caffeine in them, but they are better options [than coffee].” Ultimately, she encourages patients to substitute coffee with decaf and to then take the step toward herbal teas, such as chamomile, which calms the digestive and nervous systems.

KALI PHOS. CELL SALTS.

nontoxic and safe to give to young children and babies, Tufenkian says. “If you are too wired to sleep, Kali Phos will calm you down.” Derived from potassium phosphate, these salts can overcome mineral imbalances in the body to offer relief for stress and nervous tension.

ESSENTIAL OILS. “Essential oils are really powerful for lowering stress, as they go straight to the limbic brain from the olfactory center,” Tufenkian says. The limbic brain is the part of the brain that manages emotional stimulation and memory. When choosing your scent, Tufenkian says lavender is a classic for stress, and wild orange and bergamot both help with anxiety.

This homeopathic remedy, which typically comes in tablets that you dissolve under your tongue, is

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TRY

Fabulous Fennel With the flavor of sweet anise, this versatile bulb lends itself to a variety of cooking options. BY DINA DELEASA-GONSAR

A member of the celery and parsley family, fennel hails from the Mediterranean region. Its distinct aromatic flavor, reminiscent of licorice or anise, becomes more delicate when cooked. Tossing with a vinaigrette after braising and adding caramelized figs introduces another level of rich flavor. SERVES 4-6 BRAISED FENNEL 2 fennel bulbs, cut into quarters 2 tablespoons butter or ghee Kosher salt and ground black pepper, to taste 2 garlic cloves, chopped 1 cup chicken or vegetable stock ¼ cup orange juice FIGS 8 large figs, cut in halves 1 tablespoon butter 1½ tablespoons roughly chopped walnuts, for garnish

WALNUT VINAIGRETTE ½ cup walnut oil 1 ⁄3 cup orange juice 1 teaspoon honey 1 teaspoon apple cider vinegar 2 teaspoons Dijon mustard 1 clove garlic, minced 1 teaspoon kosher salt ½ teaspoon black pepper 1 teaspoon fennel fronds, chopped

@ DISHITGIRLDINA | Dina Deleasa-Gonsar loves to create recipes and, in particular, experiment with ingredients.

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DIRECTIONS 1. Cut off and discard stalks from fennel bulbs, reserving fronds. Chop 1 tablespoon fronds and discard remainder. Cut bulbs lengthwise into ½-inch-thick slices. 2. Melt butter in a 12-inch heavy skillet over moderately high heat; then brown fennel slices well, turning over once, 3–4 minutes. 3. Return heat to low. Season fennel with salt and pepper, adding in garlic. Stir to combine. Let fennel sauté 1 minute longer, until garlic is fragrant. 4. Add chicken stock and orange juice. Make sure fennel is covered; if not, add up to ¼ cup of water. 5. Cook covered, about 12 minutes, until fennel is tender. Remove from heat and drain. Let fennel cool.

6. Meanwhile, using same skillet, add 1 tablespoon butter. Once melted, add figs cut side down over medium-high heat. Sauté figs until they caramelize or turn brown, about 4 minutes. Set aside.

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7. In a large bowl, whisk together vinaigrette ingredients. 8. Add fennel to bowl, and gently toss. Place fennel on a long serving tray or large shallow bowl. Add figs over top and garnish with chopped walnuts. PER SERVING: 301 CAL; 3 G PROTEIN; 27 G FAT; 13 G CARB (4 G SUGARS); 142 MG SODIUM; 3 G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

JENNIFER OLSON; FOOD STYLING: ERIC LESKOVAR; PROP STYLING: NICOLE DOMINIC

Braised Fennel and Figs with Sweet Walnut Vinaigrette