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CONTENTS SUMMER/FALL 2020

30 20

Baked Radish Chips 34 Cinnamon-Honee Butter 35 Grilled Peach Smash Cocktail 30

5 BEGIN How to Be a Conscious Eater PLUS Ask the dietitian, building your immunity, meditation tips and healthy routines for kids. 16 KITCHEN Plant-Based Meats PLUS Fuel for fitness, grilling tips, fabulous farmers and fun kitchen gadgets.

EAT 28 Dish It Up Great grilling recipes— including cookies!—from the folks at Traeger Grills. 32 Fast & Flavorful Plant-based dishes that will please your palate. 36 Healthy Kitchen A collection of fun, healthy creations to make with the kids.

SUMMER/FALL 2020 | LIVE NATURALLY

BOOST

Homemade Vegan Mayo 32

40 Bergamot This sour fruit has numerous health benefits.

Jackfruit Reuben 32

43 Stress Management Natural supplements to fight anxiety and stress.

Oatmeal Banana Bites 37

46 Sleep Tight Natural ways to help you get your ZZZs.

TRY 48 No-Bake Chocolate Almond Bars These easy-to-make bars will melt in your mouth.

Jalapeño Hush Puppies 35 No-Bake ChocolateAlmond Butter Bars 48 Salted Almond-Dark Chocolate Banana Pops 39 Self-Love Spaghetti 33 Spicy Grilled Shrimp 30 Strawberry Lemonade Breakfast Soft Serve 36 Stuffed Berry French Toast 38 Traeger Chocolate Chip Cookies 30 Whole Roasted Cauliflower with Garlic Parmesan Butter 30

(CLOCKWISE FROM TOP LEFT): TRAEGER KITCHEN, MICHAEL KARTES, SHUTTERSTOCK

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Empowering

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FROM THE EDITOR

Health and Happiness

SHUTTERSTOCK

’m sure I’m not alone in saying that it’s been a year like no other so far. My personal priorities have been to stay healthy and happy, and to keep in regular touch with family and friends— whether it be a phone call, FaceTime or Zoom—since many of us can’t connect in person. I’ve been on many fun video calls, like “Cocktails and Costumes” with a group of girlfriends, and a reunion with my old Ultimate Frisbee team. One of my nieces has been sharing the adventures of her gaggle of guinea pigs. And I’ve had a chance to catch up “face-to-face” with cousins living abroad in Colombia and Tajikistan. I’ve also been doing some fun Facebook Live recipe videos with cookbook authors, such as Layne Lieberman (Beyond the Mediterranean Diet) and Laura Theodore (Vegan for Everyone). Keep your eyes peeled on our Facebook and Instagram pages for more of these! Thank you to everyone who filled out our reader While restaurants are slowly survey earlier this year. opening up or offering takeWe appreciate your feedback! Here are the out (which my husband and I five lucky winners of take advantage of every now $250 grocery gift cards: and then), I continue to enjoy Sandra C., Moorpark, CA poring through my library of (Ralphs reader) Janet F., Mulino, OR cookbooks or searching online (Fred Meyer reader) to find new and interesting Marlene H., Springville, UT recipes to make at home. The (Smith’s reader) options are endless. Dave B., San Luis Obispo, CA (Ralphs reader) Some days I gravitate toward Rae Ann A., Denver, CO tried-and-true dishes I’ve been (King Soopers reader) making for years. Or I marinate a bunch of veggies and roast them on the grill. Thank goodness for summer weather! But more often, I’m seeking out ways to imitate favorite

VISIT US ONLINE livenaturallymagazine.com

ethnic dishes that I would typically order at a restaurant. This has required buying some ingredients that I haven’t used much in the past, like tamarind paste for pad thai. Or Chinese five-spice powder for stir-fries or as a rub on baked or grilled tofu and tempeh (my husband and I cook vegetarian at home). I’ve read that this spice (a blend of star anise, cloves, cinnamon, pepper and fennel seeds) is also good in cakes and desserts, adding a savory twist to something that’s normally sweet. I haven’t gone there…yet. My book club recently read a story about a young girl growing up in Nigeria. So, for our meeting, we all made different Nigerian dishes mentioned in the book, like dodo (fried plantains) and puff puff (deep-fried dough). We all had so much fun researching and making recipes, that we vowed to choose future books with a connection to different countries so we can continue this tradition. If you’re in a cooking slump and looking for some new ideas, turn the pages. In this issue, we’ve selected healthy, delicious, creative recipes from some of our favorite cookbooks. And don’t miss the easy-to-make no-bake bars on our back page, too. In these challenging times, I hope you all are making the best of each and every day. Take care of yourself. Take care of your loved ones. Cook some yummy meals. Plan some socially distanced picnics. Schedule some Zoom happy hours. It’s all good medicine for health and happiness.

Rebecca Heaton, Editor editor@livenaturallymagazine.com

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How to Be a Conscious Eater In her new book, health and sustainability expert Sophie Egan shares how to make practical foodrelated decisions that you can feel good about. B Y R E B E C C A H E AT O N

here’s no denying that we are living in unprecedented times. But one thing that remains constant is the need to eat. In her latest book, How to Be a Conscious Eater (Workman, 2020), Sophie Egan, M.P.H., a Stanford lecturer and regular contributor to the The New York Times Health section, offers a holistic, easy-to-follow framework on how to navigate the sometimes overwhelming world of food to make healthy choices and become a conscious eater.

SHUTTERSTOCK

What inspired you to write this book? Through touring for my first book, Devoured (William Morrow, 2017), and writing for The New York Times, I’ve been fielding reader questions about conscious and healthy eating. I discovered that 8 in 10 Americans are confused about how to make good food choices and align those with values, like sustainability and supporting local, because of an overload

of nutritional, environmental and scientific information and misinformation. My book aims to be a prescription lens to navigate that overload, save time, and make smart, informed food choices that are science-based.

During these uncertain times, what advice can you offer on eating consciously? I suggest asking yourself three questions in evaluating a given food: 1) Is it good for me? 2) Is it good for others?

3) Is it good for the planet? Conscious eating is not a diet or about missing out on all the foods you love, but rather it’s the lifelong intention to align your food choices with your values. This mental checklist is evergreen and meant to empower you over the long haul. In the time of the pandemic, I call it “coronaconscious” eating. During this time, I encourage you to think about how new definitions and new factors have emerged. When it comes to what’s good for you, this may now include eating to support your immune system. How does what you eat affect your sleep? That’s one of the most important things we can do to keep our immune systems humming. Think about foods that may upset your stomach and make you uncomfortable as you try to fall asleep. Sugary foods deserve extra caution, both for inflammation as well as for potential sleep disruption. And so on. When it comes to good for others—whom I define as all the animals and people affected throughout the supply chain (from the farm to the processing plant to the storage facility, to the distributor, to the grocery shelf, to your delivery worker)— think about a whole new set of “others” hopefully now on your radar: slaughterhouse workers, farmworkers, grocery delivery drivers, restaurant workers, small-business owners struggling to hold on. How can you use your food dollars to support fair wages, paid sick leave and humane work

conditions for these essential workers? How can you raise your voice at a policy and company level to raise the bar for these issues, not only for your specific meal or specific ingredient but on a systems level? And lastly, when it comes to good for the planet, on a very hopeful note, let’s all take heart in the continued urgency and power of food as a tool for climate action. Think about creative ways to continue the great cultural momentum around minimizing single-use plastics and emphasizing reusability— and the increasingly popular notion of circularity, or keeping materials in use as long as possible—while also being safe in terms of minimizing the spread of the virus.

You mention ways to avoid food waste. It seems like now, more than ever, that’s so important to address. Do you have some tips? Food is truly a gift—each and every bite you have access to and that you have the opportunity to enjoy—so try to do what you can to minimize your household food waste. My top tips are: 1 Always use a shopping list to make sure you have an intended use for every item you buy. 2 Of all the things not to waste, red meat is the most important because of its especially high water and carbon footprints. 3 Love your leftovers. 4 Organize your refrigerator to make foods visible. 5 Extend the life of leftovers and fresh foods by putting them in the freezer. LIVENATURALLYMAGAZINE.COM

BEGI N | D ID YO U KN OW ?

PROBIOTICS & PREBIOTICS FOR DEPRESSION New research reveals potential for these supplements to reduce stress and anxiety. B Y R E B E C C A H E AT O N

he benefits of probiotics (and prebiotics) are constantly touted for good gut health—which in turn affects overall wellness. In a recent article published in BMJ Nutrition Prevention & Health, a group of researchers explored a series of studies from 2003 to 2019 on the potential therapeutic contribution of pre- and probiotics in adults with depression and/or anxiety disorders. Through their review, they concluded that probiotic supplements—either alone or in combination with prebiotics—may be linked to measurable reductions in depression. The researchers suggest that probiotics may help direct the action of tryptophan, a chemical thought to be important in the gut-brain axis in psychiatric disorders. But they also note that pre- and probiotic therapy warrants further investigation relating to patients with clinically recognized anxiety disorders.

Your Teen’s Brain on Iron To give your adolescent a brain boost, make sure they have plenty of iron. Recent research published in The Journal of Neuroscience concluded that young people—study participants ranged in age from 8 to 26—with lower iron concentrations in their brain tissue also performed more poorly in cognitive tasks, even if they were otherwise healthy. Previous studies have shown

similar results with babies and younger children, but this was one of the first studies to show a correlation between brainiron levels and cognitive skills in teenagers. Our bodies best absorb iron from animal foods—such as meat, fish, poultry and eggs—but beans and lentils, nuts and seeds, and dark-green leafy vegetables all provide iron as well. Eating them with vitamin C–rich foods can increase absorption. —K.K.

A diet rich in vitamin A may reduce your skin-cancer risk, according to a study published in JAMA Dermatology. Brown University researchers analyzed data from 75,170 U.S. women and 48,400 U.S. men and found that, after controlling for other factors, participants whose diets were high in vitamin A—from food versus supplements—were 17 percent less likely to develop skin cancer than people with low vitamin A intake. Vitamin A–loaded foods include sweet potatoes, carrots, leafy greens, apricots and cantaloupe. —Kellee Katagi

SUMMER/FALL 2020 | LIVE NATURALLY

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Protect Your Skin

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B E G I N | H E A LT H

Happy Hands(washing)

Tips on keeping your skin healthy while washing your hands often—because that’s what you need to keep doing. BY LISA A. BEACH

water is preferred, but hand sanitizer can be used if soap and water are not available,” Kovarik says. The Centers for Disease Control and Prevention (CDC) recommends using a hand sanitizer that contains at least 60 percent alcohol to effectively kill germs.

PAT DRY.. When using soap, gently blot (rather than rub) your skin until damp. When using hand sanitizer, rub it on your hands until dry.

DON’T FORGET TO. MOISTURIZE..

MOISTURIZING INGREDIENTS IN SOAP

OLIVE OIL COCOA BUTTER

JOJOBA GENTLY CLEAN.. Go back to the basics. “Wash with soap and lukewarm water for at least 20 seconds—making sure to get between your fingers and around your nails,” says boardcertified dermatologist Carrie L. Kovarik, M.D., a spokesperson for the AAD. Avoid hot water—it removes your natural skin oils more quickly, which can cause or amplify the dryness. An associate professor of dermatology at Perelman School of Medicine at the University of Pennsylvania, Kovarik suggests using a fragrance-free, dye-free, moisturizing bar soap, which can be less irritating to the skin. When it comes to using hand sanitizer, think of it as a last resort. “Washing with soap and

SUMMER/FALL 2020 | LIVE NATURALLY

After washing, slather on a moisturizing ointment, cream or lotion. This helps lock in the moisture on your skin. Choose ointments and creams over lotions; they’re more effective and less irritating, Kovarik notes. Also, look for ingredients such as olive oil, jojoba oil or shea butter—all of which help soothe dry skin. Need additional dry-skin relief? Kovarik suggests dabbing petroleum jelly on your hands before bed.

MAKE. HANDWASHING A. FOREVER HABIT..

GLYCERIN

HYALURONIC ACID

“Continuing good handwashing practices when the pandemic is over will not only help reduce the number of respiratory virus illnesses like coronavirus, but can also prevent diarrheal infections and some skin and eye infections,” Kovarik says.

NEED MORE CONVINCING? Check out Show Me the Science – Why Wash Your Hands? cdc.gov/handwashing/why-hand-washing.html

SHUTTERSTOCK

ith the focus on health and hygiene, thanks to COVID-19, you’re probably washing your hands more than ever to help stop the spread of the virus. But the result of all that extra scrubbing—and all that alcohol from hand sanitizers—means your skin feels like a rough paper towel. Dry skin is more than just a nuisance. It can flake, itch, crack and even bleed, making you more susceptible to germs and other bacteria, according to the American Academy of Dermatology (AAD). So how can you keep your skin clean without drying it out? And, once the threat of the coronavirus passes, should you still worry about excessive handwashing? Here, an AAD spokesperson answers these questions and more.

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A STRONG DEFENSE Five steps to boost your immune system. BY DR. JOSH AXE

our immune system is constantly adapting and learning. Every day, it fights viruses, bacteria and other pathogens, serving as the body’s ultimate defense mechanism. But when it’s not working properly, your body is at risk of illness. Thankfully, it’s possible to rebuild your immune system naturally with small dietary and lifestyle changes. By taking care of yourself with rest, physical activity and an immunity-enhancing diet, you’re strengthening your defenses for the long run.

Eat a Nutrient-Rich Diet

Bringing anti-inflammatory, nourishing foods into your diet increases your body’s ability to protect itself from invaders. Some foods you should consume regularly include bone broth, leafy greens, ginger, berries, citrus fruits, bell peppers, carrot juice and sweet potato. As part of an immune-boosting diet, it’s also essential that you avoid ultraprocessed and sugary foods. Excessive alcohol consumption can also diminish immune function by negatively impacting your gut health and making you more susceptible to harmful pathogens. Limit your alcohol intake to one to two drinks per week or fewer.

Research indicates that high levels of physical activity improve immune function in older adults, compared with those who live a more sedentary lifestyle. Prioritize daily exercise—aim for 30 minutes a day—to build your immune system. This can be walking or jogging, doing yoga, lifting weights or bike riding, to name a few options.

Use Immunity-Friendly Herbs and Supplements

Get Enough Sleep

Reduce Stress

A handful of herbs and supplements can reduce inflammation, help your body manage stress, enhance your resistance to infection and support a healthy immune system. The most powerful herbs for immunity include echinacea, elderberry and astragalus root. For supplements, probiotics are the most important for boosting gut health, which significantly influences immune function. Vitamin D, vitamin C and zinc also promote immunity.

Sleeping less than six hours a night can make you more vulnerable to infection. Studies show that people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as a common cold. Lack of sleep can also affect how fast you recover if you do get sick. Aim for getting at least seven hours of sleep every night to rebuild and maintain a healthy immune system.

Chronic stress increases inflammation and weakens your body’s ability to fight infections. To promote health and healing, it’s important to reduce stress and encourage feelings of happiness, contentment and gratitude. Meditation is a great option.

Dr. Josh Axe, D.C., D.N.M., C.N.S., is the creator of the natural-health website draxe.com, cofounder of the health company Ancient Nutrition, and author of The Collagen Diet (Hachette, 2019) and Essential Oils: Ancient Medicine (Destiny Image, 2018).

SUMMER/FALL 2020 | LIVE NATURALLY

ELDERBERRY + PROBIOTICS Elderberry is high in vitamin C and unique antioxidants that promote a healthy immune system. When it’s fermented and paired with probiotics, this formula offers immune and gut support unlike any other.

ECHINACEA + ASTRAGALUS Echinacea and astragalus are two powerful herbs that work together to improve immune health. These powerhouse ingredients have been used and valued for decades for their ability to strengthen immune defenses, healthy digestion and more.

@ DRJOSHAXE

SHUTTERSTOCK

Exercise Often

Our bodies don’t manufacture zinc, but it’s involved in hundreds of enzymatic functions, which is exactly why we need to take in enough of the essential mineral. It strengthens immune system health and is necessary for overall wellness.

WELLNESS | BEGIN

Benefits of Meditation Closing your eyes and breathing for just a few minutes a day is so good for you. And so easy, too. BY ROBIN ROENKER

aking a few moments to simply be present each day can have lasting effects on your body and mind. Meditation has been shown to reduce stress and anxiety, promote emotional well-being, sharpen concentration and improve sleep. And now we can add gaffe-busting to the list. A recent study from Michigan State University found that meditation can help you be less error prone, too. Researchers discovered that just 20 minutes of meditation can enhance the brain’s ability to detect and pay attention to mistakes.

JUST BREATHE

To start reaping the benefits of meditation, all you have to do is breathe. “There are 8 billion different ways to meditate,” says Erin Rachel Doppelt, an international wellness speaker, meditation expert and host of the Wise Woman podcast. “But for a beginner’s level, specific practice would be to do the ‘yogic breath,’” she says. “It immediately energizes the body and relaxes the nervous system.” Doppelt describes yogic breath as three distinct steps: inhale lower belly, inhale upper chest, long exhale release. She recommends doing three cycles to reap meditative benefits. “It literally takes just seconds and has the power to transform your day,” she says.

FIND YOUR STYLE

GETTING STARTED WITH QUIET MEDITATION 1 Find a quiet spot. 2 Sit cross-legged on the ground or on a comfortable mat or cushion. Keep your back straight but not too rigid. 3 Close your eyes. 4 Focus on your breathing. Inhale and exhale through your nose, slowly and completely. Be mindful of how the air is filling and then leaving your body. 5 Try to let other thoughts drift away. 6 If your mind wanders,

return your focus to your breathing. 7 Start with just 2–3

minutes a day, and slowly work up to longer sessions. Source: Meditation 101 Gaiam.com/blogs/discover

SHUTTERSTOCK

For more active or guided meditation, paid apps like Headspace or Calm—or the free Insight Timer app—offer a great way to get started, particularly if you’re new to meditation. YouTube is another treasure trove for guided meditation practice, including a new musical/visual meditation series called Gratitude (youtube. com/c/gratitudevideo), which aims to pivot the brain away from stress and anxiety to focus instead on appreciation and contentment.

“Some people are looking for more peace in their hectic day,” says Gratitude series producer Frank Kilpatrick. “Meditation provides a dramatic counterpoint to the frenetic life that we lead. It’s a shift in your being for a bit.” If you find it difficult to sit silently and breathe for long periods without the chatter in your head distracting you, consider starting with active meditation, which prioritizes mindful awareness of your movement and surroundings. “When you practice active meditation—which really is light movement that includes yoga, or could for some people be chopping up vegetables or going gardening or running a couple of miles—then you can prepare your body for more silent, seated meditation,” Doppelt says.

LIVENATURALLYMAGAZINE.COM

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Ask the Dietitian Kroger dietitian Molly Hembree, M.S., R.D., L.D., answers your health and wellness questions.

A lot of articles and media stress the importance of antioxidants. Can you tell me more about why I need them and the best ways to get them?

Antioxidants combat oxidative stress Kudos to you on dialing back on added from our environment and body sugars! Professional health organizaprocesses, which can damage cells and tions like the American Heart is linked to inflammation. Some Association (AHA) and the of the most common antioxiStevia is Academy of Nutrition & dants are vitamin E, vitamin C derived from and beta-carotene (precursor to Dietetics have identified added the leaves of the plant vitamin A). You can get adequate sugars as a top public health species Stevia amounts through a plant-centric concern in our eating patterns. rebaudiana, diet and inclusion of healthy fats Specifically, the AHA recomand is 200 to 300 times (like nuts, seeds and peanut mends women consume no more sweeter than butter), citrus, peppers, green than 25 grams of added sugar table sugar. per day and men no more than vegetables, and orange- or 36 grams. red-colored produce. Stevia is a “nonnutritive” sweetener, meaning it offers little to no I enjoy eating meat but am calories or sugar. Stevia is GRAS trying to cut back on its (Generally Recognized as Safe) by the consumption and incorporate more FDA and is safe to consume in the vegetables in my diet. When I have a amounts present in many of our craving for meat, what are the favorite treats and sweet-tasting healthiest types and why? beverages. Stevia is a terrific option to Amping up the veggies in your diet sweeten a morning brew or use in a is a smart way to increase nutrition, favorite baked good recipe. provide lasting energy and fight

chronic disease. Virtual high-five! So, without ignoring the need to include vegetables on your plate (aim for 1 cup of vegetables per meal), we still want to include space for protein. Turn to lean (less than 10 grams of total fat, 4.5 grams saturated fat and 95 milligrams cholesterol per 100 grams, or about a 3.5-ounce serving as packaged) versions of meat and poultry if consuming meat. Stay under one serving total of red meat (including beef, pork, lamb and bison) and processed meat (including bacon, sausage and hot dogs) per week. High intakes of saturated fat increase the risk of heart disease, diabetes, stroke and certain cancers. Keep in mind that some vegetables like tomatoes, mushrooms, eggplants and beans provide a “meaty” flavor to dishes. Consider using these ingredients instead and you may not miss the meat!

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 and plant-based nutrition.

SUMMER/FALL 2020 | LIVE NATURALLY

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I’m trying to cut back on sugar consumption. I see a lot of products that say “no sugar,” but they list stevia as an ingredient. Is stevia healthy?

Have a nutrition- or diet-related question? Send it to editor@ livenaturallymagazine.com.

FOOD AS MEDICINE | BEGIN

Foods to Reduce Cancer Risk Are diet and lifestyle influential enough to significantly minimize cancer formation and progression? The answer is yes. B Y K I M B E R LY L O R D S T E W A R T

he statistics are sobering: One in two men and one in three women in the U.S. will be diagnosed with some form of cancer in their lifetimes. According to the American Cancer Society, the disease is the second most common cause of death in the U.S., exceeded only by heart disease. Although it’s appealing to think of cancer-fighting foods that might wholly prevent or treat cancer, they unfortunately don’t exist. However, eating healthy foods can reduce one’s risk of the feared disease, says Geovanni (Geo) Espinosa, N.D., L.Ac., C.N.S., from New York University’s Langone medical center and author of Thrive Don’t Only

Survive: Dr. Geo’s Guide to Living Your Best Life Before & After Prostate Cancer (CreateSpace, 2016). For decades, Espinosa has been treating men for prostate cancer and helping them reduce their risk through lifestyle changes. “It’s essential to create a microenvironment that is hostile to cancer and build the type of eating lifestyle you need to combat age-related diseases,” Espinosa says. He emphasizes eating foods containing abundant healthy fats, antioxidants and colorful phytochemicals. Following is Espinosa’s list of the top types of foods to add to your diet to reduce overall cancer risk.

CRUCIFEROUS VEGETABLES

Crunchy, peppery, bitter and hearty vegetables—like arugula, bok choy, broccoli, brussels sprouts, cabbage, cauliflower, collard greens and kale—are the body’s best defenders against cancer risk. Why? They contain tongue-twister nutrients called glucosinolates, such as sulforaphane and 3,3’-diindolylmethane, which are biologically active compounds that, according to research, block canceractivating enzymes. They are particularly valuable for reducing breast, prostate, bladder and skin cancer risks by lowering inflammation, helping to induce cancer cell death and removing carcinogens.

HEALTHY FATS FROM FISH, SEEDS & NUTS

To lower your cancer risk, reducing inflammation by consuming foods with essential fatty acids is a good place to start. These healthy fats affect cell signaling, cell membrane structure and fluidity, all of which modulate inflammation. Cold-water fish—such as wild salmon, mackerel, herring, oysters and sardines—contain essential fatty acids called DHA and EPA (docosahexaenoic acid and eicosapentaenoic acid) that can be derived only from diet. Research has shown that plant sterols, as well as polyunsaturated and monounsaturated fats, in nuts, seeds and avocados, all reduce inflammation.

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HERBS AND SPICES

Research continues to demonstrate that colorful phytochemicals in spices like turmeric, allspice, cinnamon, garlic, saffron, chiles, oregano, fenugreek, cardamom and ginger contain bioactive compounds that may inhibit cancer cell formation and migration. For instance, turmeric contains properties that regulate hormones or hormone receptors that lower risk of breast, prostate and lung cancers. Ginger and garlic reduce the risk of digestive cancers. The benefits are too numerous to list here, but medical experts recommend consuming fresh and dried spices and herbs daily.

To get t benefit he most hea brocco s of brocco lth brocco li sprouts or li, eat li minute and let it sit cut fresh s b e fo r at le cook. T e you eat o ast 30 his allo r lightly w activat ion of s for the enzym which es, le sulfora ads to more phane brocco in the li.

TESTING AND PREVENTION According to the American Cancer Society, screening can prevent colorectal and cervical cancers by detecting precancerous lesions that can be removed. Screening can also detect some cancers early, when treatment is more often successful. Screening is known to reduce mortality for cancers of the breast, colon, rectum, cervix, lung (among current or former heavy smokers) and probably prostate. In addition, being aware of changes in the body, such as the breast, skin, mouth, eyes or genitalia, and bringing these to the attention of a health care professional, may also result in early cancer detection.

LIVENATURALLYMAGAZINE.COM

Rewarding Routines for Kids

You don’t need to be a super-scheduler to energize your kids’ after-school activities. BY VICKI MARTINEZ

FINDING THE RIGHT RHYTHM Research acknowledging that regular routines are essential to positive child development (and parental mental health) abounds. Although every family’s schedule will look different, there are some basic guidelines for creating the foundation of an effective after-school routine.

Fuel first Some kids need to run around outside for a big energy dump right after school. Others want to focus on getting homework out of the way. What they all need is to refuel. It’s important to have healthy snacks available when they walk in the door or shut down the laptop.

Downtime

THE POWER OF ROUTINE Children learn how to respect boundaries.

It teaches kids the impor-

Crafting may not be every child’s forte, but these projects, designed to do as a family, result in a sense of accomplishment. Plus, children are rewarded with the positive feelings gained from doing something for someone else.

Care Packages Decorate the inside of boxes (paint, stencils, stickers, printed quotes), creating secret surprises inside for the receiver. Take an entire week of nights or one day a week to make packages for upcoming occasions: birthdays, Grandparents Day, teacher appreciation or a new arrival. Use this activity to teach kids how rewarding it can be to bring sunshine and happiness to a shut-in neighbor, deployed military personnel or a hospitalized church member. Search Pinterest or Google for “care packages” for more ideas.

tance of organization.

Homemade Cards

Again, depending on the child, this could be right before bed or in preparation for diving into homework, but all kids need time to decompress. Parents can use this time to go through backpacks or to sign papers.

I t’s proven to reduce stress. hildren develop a C

Chores

For a more budget-friendly option, designate one afternoon a week for designing homemade cards. Kids will learn how to plan ahead by having cards ready for the next holiday, birthday, graduation, wedding and the like.

It’s a building block for

Assign chores daily or weekly. Research shows that children who learn the responsibility and regularly contribute to household chores have a greater sense of self-esteem and confidence.

stronger sense of safety when they have expectations of consistency. developing good habits.

Routines foster responsibility.

Bedtime rituals Experts agree that following a set bedtime routine ensures a great start to the morning. This may include choosing snacks, packing lunch or organizing tomorrow’s ensemble. Opt for a routine that’s adaptable and fluid, rather than a rigid, strict schedule. And prevent your routine from becoming the dreaded “rut” by including regular activities that are fun, interesting and engaging. Here are some routine-worthy activities to consider adding to the family calendar.

Creative & Crafty

SUMMER/FALL 2020 | LIVE NATURALLY

Purposeful Crafting Let’s face it—there’s only so much counter and fridge space available to display of your kids’ art projects. If you have crafty kiddos, keep the glue gun going by making crafts for others. Check out organizations like createtodonate.org.

Mandala Another proven method for reducing stress and anxiety, mandala coloring books are available for any age. Have the family color one. Frame them together in a poster-size family mandala collage. Everyone will look forward to Mandala Mondays!

SHUTTERSTOCK (4)

It’s that time again: back to school. Whether kids are heading to the classroom or opting for a remote-learning school day, the adjustments they’ll need to make have the potential to be incredibly stressful. One surefire method to keep kids grounded is to create—and stick to—a regular after-school routine.

FA M I LY | B E G I N

food for thought Regardless of age, every child can benefit from spending time in the kitchen. Use these ideas to add a culinary component to your daily, weekly or monthly routine.

Waffles for the Week Once a week, whip up a double (triple, quadruple?) batch of batter, create an assembly line, and make enough waffles to freeze for next week’s grab-and-toast DIY breakfast.

Grab-and-Go Breakfast Assembly Tired of waffles? Same idea. Different food. Gather in the kitchen every Wednesday night to make on-the-move breakfast muffins.

H O W TO A R D S UCE REW E: D O R INT IN IS ROUT INTO TH a team-

ys s hild displa When a c de, finishes chore u it te tt le mp s player a sked or co ut a g in e b t witho withou omework m to h ir e th ll a e t, allow th complain e activity of choose th oon. the aftern

nurture nature Incorporate appreciation for and connection to nature into your routine.

become an action hero Physical activity is an absolute necessity in daily routines. Intersperse all-familyon-deck activities with unstructured, self-driven free play. Mix it up by choosing a different “workout” each week: Take a family bike ride. Create a backyard obstacle course. Fly kites or play kickball at the park.

Play tennis (enclosed outdoor courts

are a blessing, and you don’t have to play actual tennis).

If you have access to a basketball hoop, try H-O-R-S-E, around the world or knockout.

Write the classics (hide-and-seek,

freeze tag, follow the leader, blind man’s bluff, hopscotch, jump the river) on slips of paper. Pick one from a basket every Tuesday.

Gardening

Winner, Winner, Let’s Do Dinner Every family’s calendar should have a designated night or two when kids cook or help prepare dinner. Perhaps their reward is a pass on after-dinner cleanup that night. Check LIVENATURALLYMAGAZINE.COM for delicious and kid-friendly waffle, morning-muffin-cup and dinner recipes.

A large plot isn’t necessary to enjoy the benefits of gardening. Container gardening and indoor herb gardens achieve the desired effect. Don’t have a green thumb? Start with easy-to-grow plants such as basil, kale, radishes, peppers, mint, zucchini or yellow squash.

Birding One activity that’s really taken flight during COVID-19 is birdwatching. The National Audubon Society’s website (audubon.org) offers resources and information on how to get started. Also, Google “easy ways to get kids birding” for tips and advice.

Scavenger Hunts Have a bug lover? Send them outside to find what new creepy-crawlies have appeared since last week. Or create a giant nature mural, using a long stretch of butcher-block paper. Have kids attach the unique nature they find. This activity stays fresh and new, because the outdoors changes from week to week.

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KI TCHEN F U E L F O R F I T N E S S P 2 0 // S U P E R N U T S P 2 2 // F A R M E R S P 2 6

plant-based

BOOM

SWEET EARTH

For the past few years, you could try Impossible Burgers only in chain restaurants like Burger King, Red Robin and White Castle as a vegetarian option. Now the brand has expanded to grocery stores nationwide and is adding sausage patties, too.

Sweet Earth Mindful Chik’n Strips are a great way to enjoy vegan chicken in all of your favorite meals. Try them in stir fries, pastas or soups, on kebabs or in chicken salad.

Protein: from soy and potatoes

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

n these ever-evolving times, one trend continues for a growing portion of the U.S. population: the desire to eat more plant-based. According to a recent Gallup poll, nearly one in four Americans (23 percent) are eating less meat. Of these, 9 in 10 cite health as the reason, followed by environmental concerns, issues with food safety and animal welfare. Filling this gap is the next generation of plantbased alternatives that cook up and taste like, well, meat.

SUMMER/FALL 2020 | LIVE NATURALLY

Flavor: from yeast extract and seasonings, including roasted onion powder

Flavor and smell: from heme (the molecule that makes meat taste meaty). Impossible Foods makes its own plant-based heme via fermentation of genetically engineered yeast.

Fat: from canola oil

Fat: from coconut and sunflower oils

Bonus points: Non-GMO soy with several organic ingredients; 20% daily value of iron per serving

Binders: (methylcellulose and food starch), so you can make meatballs and patties

Plant-based foods have gone from niche to mainstream, and one of the biggest categories is alternative meats. Here’s a look at the latest.

Protein: from soy

Nutrition: ¾-cup serving: 140 calories, 4 grams fat, 420 milligrams sodium, 6 grams fiber, 19 grams protein

Nutrition: 4-ounce burger: 240 calories, 14 grams fat, 370 milligrams sodium, 3 grams fiber, 19 grams protein NEW. SAUSAGE PATTIES Same ingredients as burgers, plus onion, garlic and other spices for added flavor.

Bonus points: Added essential B vitamins—including B2, B6 and B12—in its burgers and sausage patties, a plus for vegans and vegetarians, whose diets are usually deficient.

A Big Plus In contrast to animal products, plantbased meats contain zero cholesterol.

COURTESY IMPOSSIBLE FOODS; SHUTTERSTOCK (4)

the

IMPOSSIBLE FOODS

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

How do plant-based meats get their sizzle on a griddle? From added oils, like canola, coconut, palm and sunflower.

PRODUCTS AVAILABLE IN SELECT DIVISIONS

INCOGMEATO This new, cleverly named ready-to-cook burger is from the Kellogg Company’s MorningStar Farms, known for its line of frozen veggie burgers. Protein: from soy and potatoes Color and flavor: from vegetable juice concentrate and yeast extract Fat: from canola and palm oils

OZO Created by recently launched Planterra Foods, OZO offers plant-based ground meat and burgers made from a blend of pea and rice protein, fermented with shiitake mushrooms for better digestion. Protein: from pea and rice protein Color and flavor: from vegetable and fruit juices and yeast

Nutrition: 4-ounce burger: 250 calories, 5 grams fat, 370 milligrams sodium, 8 grams fiber, 21 grams protein

Fat: from canola and sustainable palm oils

Bonus points: Made with non-GMO soy; contains 100% daily value for B12 and 90% for thiamin (B1)

Nutrition: 4-ounce burger: 210 calories, 10 grams fat, 350 milligrams sodium, 1 gram fiber, 22 grams protein

COMING SOON.

Bratwurst and Italian Sausages, and Chik’n Nuggets

Binder: methylcellulose, so you can make meatballs, patties and more

Bonus points: 100% Non-GMO and Certified Vegan by BeVeg; soy- and nut-free

PURE FARMLAND All of Pure Farmland’s plantbased meat offerings— burgers, breakfast patties, meatballs and ground—are gluten- and dairy-free. Protein: from soy Color and flavor: from vegetable and fruit juices, yeast extract, and spices Fat: from canola and coconut oils Binder: with methylcellulose, so you can make meatballs and patties from the ground version Nutrition: 4-ounce burger: 240 calories, 18 grams fat, 580 milligrams sodium, 3 grams fiber, 14 grams protein Bonus points: As part of its partnership with the American Farmland Trust, for every product purchased in 2020, Pure Farmland will donate the cost of protecting 1 square foot of farmland.

Flavor and Nutrition from Yeast Often used in plant-based meats for an animal-meat flavor, yeast extract also adds a taste sensation known as “umami,” a savory taste typically associated with meat and fish products. Along with amping up the flavor factor, yeast extract boosts nutritional value: When fortified, as it usually is, it’s an important source of vitamin B12, which is crucial for vegans and vegetarians because it’s predominantly found in animal products such as meat, fish, milk and eggs. Vitamin B12 is essential for red blood cell formation, cell metabolism, nerve function and DNA production.

WHERE TO LOOK IN THE STORE Having trouble finding some of these plant-based options in your local store? Look for them in the meat department! According to new research from the Plant Based Foods Association and the Kroger Co., sales of plant-based meat alternatives increased by 23 percent when merchandised in the meat department at grocery stores. Why? Shoppers, particularly flexitarians who eat mostly vegetarian but consume some meat and fish, have found it appealing to have plant-based options alongside meat.

LIVENATURALLYMAGAZINE.COM

KITCHEN | TIPS

VEGAN GRILLING ...

Think it’s hard to grill with plant-based meats? Vegan chef Laura Theodore shares her tips and tricks on how to go gourmet on the grill with tofu, tempeh, veggie burgers and more.

you bet!

TOFU

TEMPEH

VEGGIE SAUSAGE

VEGGIE BURGERS

When grilling tofu, baked tofu is my preferred choice. The firm, chewy texture of flavorful, marinated and pre-baked tofu makes for a great meat substitute for kebabs and cutlets.

When grilling tempeh, I like to steam it first for 10 minutes, then marinate in a flavorful sauce (in the refrigerator) for 1 to 3 hours before proceeding with your recipe.

Store-bought vegan veggie sausage is very convenient for summer grilling in place of kielbasa or hot dogs.

Make sure to choose vegan burgers that are firm in texture. If they are “mushy” or soft, they will fall apart while grilling them.

An "Apricot Glaze" is great on veggie sausages. Measure 6 heaping tablespoons apricot preserves, 2 tablespoons tamari or soy sauce, 2 tablespoons maple syrup, 1 tablespoon extra-virgin olive oil and 1⁄8 teaspoon cayenne pepper and stir to combine. You are ready to go!

My "Easiest BBQ Sauce" from Vegan for Everyone is a great go-to for grilling veggie burgers. Put ½ cup ketchup, 2 tablespoons maple syrup, 1½ teaspoons chili powder and 1 teaspoon extra-virgin olive oil in a small bowl, and whisk to combine.

GRILLING TIPS

My "Quick Teriyaki-Style Sauce" makes an easy marinade for tempeh. Simply mix together tamari or soy sauce with maple syrup in a 1:1 ratio. Add favorite herbs or spices, if desired. Delicious! FAVORITE SAUCE

That’s easy! My "Smoky and Sweet Sauce" makes a delicious marinade for pre-baked or plain, extra-firm tofu. Combine 6 tablespoons maple syrup, 4 tablespoons tamari, 3 tablespoons extra-virgin olive oil and 1 teaspoon smoked paprika. Add some garlic powder and/or a dash of cayenne pepper for a bit of heat, if desired. FAVORITE SAUCE

Tempeh “Triangle” Cutlets are tasty grilled or baked. Cut each 8-ounce slab of store-bought tempeh into 8 equal-sized triangles. Steam 10 minutes, marinate, let stand in refrigerator for 1 to 3 hours, and grill. BEST USES

The best way to serve grilled tofu is cubed and threaded onto soaked bamboo skewers along with chopped sweet peppers, small whole mushrooms, thick-sliced onions, whole grape tomatoes and sliced zucchini squash—all slathered with a spicy BBQ sauce or Smoky and Sweet Sauce. BEST USES

GRILLING TIPS

FAVORITE SAUCE

My favorite way to serve grilled veggie sausage is to alternate it with cremini mushrooms on a skewer, brushed with a bit of Apricot Glaze (above) and grill to perfection. BEST USES

GRILLING TIPS

FAVORITE SAUCE

Grilled veggie burgers are best served in the traditional manner! Pile them high with all of the classic fixin’s like sweet onion, pickles, lettuce, tomatoes, ketchup and/or mustard, and serve nestled in a whole-grain bun. BEST USES

TRY GRILLING PORTOBELLOS, TOO

Host of the “Jazzy Vegetarian” cooking show on PBS, Laura Theodore is a vegan chef, award-winning cookbook author and nationally renowned jazz singer. Her latest book is Vegan for Everyone (2020, Scripe Publishing).

SUMMER/FALL 2020 | LIVE NATURALLY

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Portobello mushrooms are a vegan favorite for grilling. These “meaty” wonders hold up beautifully on the grill and make an excellent choice for serving vegans and omnivores alike. Slather each clean, de-stemmed mushroom with BBQ sauce or teriyaki sauce, then cook on the grill until golden. Once cooked, let rest 3 to 5 minutes, slice each mushroom on the bias and serve over quinoa, mashed spuds or rice. This dish substitutes beautifully for a steak-based summertime supper!

Servings 6 Prep time 15 min Total time 30 min

Ingredients 1 (12oz) package of Impossible™ Burger 1 (10oz) can of diced tomatoes with green chilies 1 tablespoon of taco seasoning Pinch kosher salt 1 tablespoon vegetable oil (for cooking meat) 6 (4-inch) street taco tortillas

Toppings 1 yellow onion, diced 1 bunch of cilantro, chopped fine Shredded lettuce Salsa

SAVE $1.00 Manufacturer’s Coupon

Expires: 11/30/20

12oz Package of Impossible™ Burger! RETAILER: NCH Marketing Services, Inc. or a subsidiary, will reimburse you the face value of this coupon plus 8¢ provided it is redeemed by a consumer at the time of purchase for the product(s) specified. Cash value 1/100¢. Coupon can only be distributed by Impossible Foods Inc. or its agent. Mail to: Impossible Foods #1749, PO Box 880001, El Paso, TX 88588-0001. Offer Expires: November 30, 2020. Void where taxed or restricted. LIMIT ONE COUPON PER PRODUCT AND ONE COUPON PER CUSTOMER. Good only in the USA. CONSUMER: Limit one coupon per purchase of product specified and one coupon per consumer. Any other use constitutes fraud. Void if copied, transferred, prohibited, taxed, or restricted. Consumer pays sales tax. Coupon cannot be combined with any other offer.

To make the filling, crumble the Impossible™ Burger in a large mixing bowl with the tomatoes, taco seasoning, and salt and mix until well combined.

In the skillet over medium heat, warm the oil and add the Impossible™ Burger mixture.

Cook until browned and mixture is cooked through, about 4 minutes. Remove from heat and set aside.

Warm tortillas and place equal amounts of taco filling into each. Add toppings as desired.

KITCHEN | FITNESS

L E FU SS E N FIT FO R

hen you’re active, it’s important to keep your body fueled before, during and after play time or a workout. Powders are a quick and easy solution. Just add a scoop or two to a glass of water or your favorite dairy or nondairy milk and away you go. Here are a few to try.

ORGAIN

VEGA

Organic Protein Plant Based Protein Powder

Protein & Greens

Raw Organic Protein

1 SCOOP (31 G) .

1 SCOOP (30 G) .

2 SCOOPS (46 G) .

110 calories | 22 g protein

110 calories | 20 g protein

150 calories | 21 g protein

You’ll feel good reading this powder’s ingredient list: organic pea protein, plus 13 organic sprouted grains, seeds and legumes including sprouted brown rice, amaranth, buckwheat, millet, and chia, flax and sesame seeds. Sweetened with stevia and erythritol.

This powder’s protein comes from peas, brown rice and sacha inchi powder (a superseed from the rainforest), with added greens, including spinach, kale, alfalfa grass and broccoli. Stevia adds a sweet taste.

Organic pea and brown-rice proteins and chia seeds serve up the protein in this powder, with other organic ingredients and no added sugar. Sweetness comes from stevia and erythritol.

Flavors include: chocolate cacao, vanilla, vanilla spiced chai and unflavored.

Flavors include: chocolate, vanilla, salted caramel, berry and coconut almond. GF SF NG

GF DF NG

SUMMER/FALL 2020 | LIVE NATURALLY

Flavors include: creamy chocolate fudge, chocolate coconut, peanut butter, chocolate peanut butter, vanilla bean and unsweetened. O

SF GF NG

SHUTTERSTOCK

GARDEN OF LIFE

PLANTBASED

O USDA ORGANIC

V VEGAN GF GLUTENNG NONDF DAIRYFREE FREE GMO

SF SOYFREE

NF NUTFREE

BEST WAYS TO USE POWDERS S tir into water or other beverages, like dairy or nondairy milks Add to smoothies ix into pancakes, M oatmeal or baked goods dd into recipes A for desserts

ALOE VERA FOR HYDRATION One of the most important fuels for your body when you’re active is liquid. ALO drinks—available in a wide range of flavors with different fruit juices— are made with sustainably farmed aloe vera from Thailand, which has a wealth of health benefits, including phytonutrients with antioxidant and anti-inflammatory properties, and vitamins C and E. Aloe vera is also one of the few plants with vitamin B12.

ANCIENT NUTRITION

ASCENT Native Fuel Whey

Bone Broth Protein

1 SCOOP (33 G) .

1 SCOOP (22 G) .

120 calories | 25 g protein

90 calories | 20 g protein

Made with native whey, the least processed whey protein with leucine to support muscle protein synthesis, this powder contains zero artificial ingredients and is sweetened with a touch of monk fruit and stevia. Flavors include: chocolate, cappuccino, vanilla bean, chocolate peanut butter, lemon sorbet and unflavored.

A combination of ingredients in this powder benefit your joints, digestion and skin including: bone broth, collagen, glucosamine, chçondroitin, hyaluronic acid and 19 amino acids. Flavors include: vanilla, chocolate, turmeric—all delicious mixed in a dairy or plant-based milk or water— and Pure, with a savory chicken broth flavor, best mixed in warm water.

GF SF GF DF NF

COLLAGEN BONUS Collagen is the most abundant protein in the body, giving structure to hair, skin, nails, bones, ligaments and tendons. Thanks to collagen, we’re better able to move, bend and stretch. But as we age, our body produces less of it. Vital Proteins Collagen Water, with 10 grams per 12-ounce bottle, replenishes the body with collagen so you can stay active longer. Available in several flavors.

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Super Nuts Just as Ironman has his brains and the Hulk has his brawn, each nut boasts its own competitive advantage. Read their power profiles here. B Y K E L L E E K ATA G I

t’s proven fact: All nuts are good for you. They provide healthy fats, fiber, protein and more. But, just as every superhero has unique special powers, each nut variety has its own set of super-skills—a nutrient mix that delivers unique benefits to those who eat it. Here’s a rundown of what six common nut varieties bring to the table.

walnuts peanuts

Walnuts are the only nut considered an excellent source of the essential omega-3 fat ALA, a nutrient that can benefit heart health, says Hillary Wright, MEd, R.D., director of nutrition at Domar Center for Mind/Body Health in Boston. Research on male fertility has also tied higher intakes of ALA from walnuts to less frequent sperm chromosome abnormalities, which can cause genetic conditions like Down syndrome, Wright adds.

Peanuts have more protein than any nut (7 grams per serving), says Jada Linton, a spokesperson for the National Peanut Board. This makes peanuts an excellent high-protein option for people eating a plantbased diet. They also come out on top for their levels of folate, which is vital for DNA synthesis and fetal development, and niacin, a heart-healthy B vitamin that also supports your brain.

t en tri nu r e w po h nc pu

In 1 ounce of peanuts, you’ll get 7 grams of protein, 10 to 17 percent of your DV of folate (depending on how they were processed) and 17 to 19 percent DV of niacin. One serving also contains 10 percent of your daily fiber and 9 to 16 percent of your DV of copper. Plus, nearly 90 percent of the fat in peanuts is unsaturated, which is the happy-heart variety.

nt n u t r ie r e w o p pu n ch

One serving of walnuts (1 ounce or ¼ cup) contains 2.5 grams of ALA and nearly half your DV of manganese. Walnuts also supply 4 grams of protein, 22 percent of your copper DV and decent levels of melatonin, which is linked to sleep quality.

pistachios

nt n u t r ie r e w o p pu n ch

SUMMER/FALL 2020 | LIVE NATURALLY

Although there has been only one study done on pistachios’ melatonin content, it found 660 nanograms per gram, which is substantially higher than any other food source. They also contain 18 to 24 percent of your DV of B6 and 18 to 22 percent of your copper needs in each serving.

SHUTTERSTOCK

A recent study at Louisiana State University concluded that pistachios far outrank other nuts for levels of melatonin, an important plant compound that encourages a healthy sleep cycle. Pistachios also offer the most vitamin B6, which supports your heart, brain, eyes and mood. They are also highest in lutein and zeaxanthin, which are important nutrients for eye health.

F L AV O R S | K I T C H E N

pecans “Traditionally thought of as a dessert nut, pecans are actually a nutritious addition to healthy eating lifestyles,” contends the American Pecan Council. And they’ve got the numbers to back it up. Pecans are the tree nut highest in manganese, a nutrient essential for metabolism and bone health, and carb-watchers will be glad to hear that pecans are neck-and-neck with walnuts for the lowest number of carbohydrates—about 1 percent of your DV for carbs per serving. They also provide the most monounsaturated fats, which are the kind your heart likes best. nu

Each 1-ounce serving of pecans provides 63 percent of your DV for manganese, 11.4 grams of monounsaturated fats, 11 percent of your daily fiber needs and 12 percent of your daily intake needs for thiamine, a B vitamin that benefits your nervous system.

tri en t po we r pu nc h

cashews Copper content is a standout in this nut’s nutritional profile, which means it benefits your blood cells and vessels, immune system, nerves and bones, and helps you absorb iron, which it also contains more of than any other nut. Cashews also contain the most vitamin K, making them a good bet for bone health, effective blood clotting and more. And they rival almonds for their levels of magnesium, which is essential for heart and bone health. In addition, a study published in Nutrients in 2018 found that cashews may have 16 percent fewer calories than most labels report. nt n u t r ie power pu n ch

You’ll get nearly a third of your daily copper needs in each 1-ounce serving of cashews. They also contain 12 percent DV of vitamin K, 18 to 20 percent DV of magnesium and 9 to 10 percent DV of iron.

Almonds “Ounce for ounce, almonds are the tree nut highest in vitamin E, calcium, and the B vitamins riboflavin and niacin, making them one of the healthiest snacks around,” says Jenny Heap, a registered dietitian nutritionist and spokesperson for the Almond Board of California. In fact, almonds are one of the top food sources of vitamin E, a nutrient that benefits your immune system, skin, eyes and more. They also contain more fiber than any other tree nut and are high in magnesium, which can regulate blood pressure and protect against type 2 diabetes and osteoporosis.

nt n u t r ie power pu n ch

A 1-ounce handful of almonds provides nearly 40 percent of the vitamin E DV, 20 percent DV of magnesium, 17 percent DV of riboflavin and 7 percent DV of calcium. It also offers 6 grams of plant protein, 4 grams of hunger-fighting fiber and 9 grams of healthy monounsaturated fat.

LIVENATURALLYMAGAZINE.COM

KITCHEN | GADGETS

P Consid RO TIP pulp in er using t h muffin smoothie e s s o r soup , depe s specif nding on t , h ic ing redien e ts.

Healthier Juice… and More “Juicer” is a very humble moniker for the Hurom Celery & Greens Slow Juicer. Yes, it produces delicious juice from just about any fruit or vegetable—although it’s specially designed to handle celery, wheatgrass, leafy greens, and root veggies like beets and ginger—but it can also grind coffee beans or nuts, mince herbs and garlic, and even make noodles. The machine is BPA-free and easy to assemble and clean. Plus, it’s classy looking, with matte black, silver and champagne color options. $499, hurom.com

Open Any Jar Pick a jar, any jar—or bottle, for that matter—and the Kuhn Rikon 5-in-1 Jar Opener can help you get the top off with ease. It’s simple to adjust for various size lids, and it even has a function to assist with pull tabs on cans. To clean, wipe with a damp cloth. $25, kuhnrikon.com

SUMMER/FALL 2020 | LIVE NATURALLY

Kitchen Wares

Tools and gadgets to make life easier in the kitchen.

Beautiful Boards Hailing from Australia, Fab Slabs boards are made from sustainable Camphor Laurel trees, a type of timber that is naturally antibacterial. Each board is made from a single slab of kiln-dried wood and is individually cut, for a unique design every time. Available in a variety of sizes and shapes to fit any decor and use. $24.99-$74.99, depending on board size; fabslabsusa.com

Keep Food Fresh Reduce both plastic and food waste with Food Huggers, silicone food-savers designed to tightly seal cut fruits and vegetables or the tops of open cans or jars. They come in a variety of sizes to accommodate a range of produce, from tomatoes and onions to lemons and apples. There are even avocadospecific varieties. Plus, they’re BPA- and phthalate-free and dishwasher- and freezersafe. $12.95 for a set of five, foodhuggers.com

Versatile Mat Simple in design but complex in its usability, the Kuhn Rikon Magic Mat can serve as a cutting board, a bowl, a colander or a funnel. It snaps easily into the various configurations, making it especially ideal for camping and travel or for people with small kitchens or a minimalist aesthetic. The flexible material is knife-friendly and dishwasher-safe. $20, kuhnrikon.com

Yes, you peCAN! Make your snacking super this season. The versatile Original Supernut brings plant-based protein, ﬁber and good fats* to these super-tasty snack recipes. Discover even more to munch on at americanpecan.com.

R S U PE R T I P E K C A an SN ans in

pec e Store er in th ontain r to c t h g e z e airti e or fr fridge esher, hem fr keep t ger. lon

Honey Ginger Pecan Snack Mix serves 18 Ingredients 1 1/2 cups pecan halves 1 large egg white 2 tablespoons honey 2 teaspoons ground ginger 1 teaspoon salt 3/4 cup toasted coconut chips

Steps

1 Whisk egg white, honey, ground 1 ginger and salt until well-blended. Fold in pecan halves, then spread those beauties onto a parchmentlined baking sheet. 2

Bake at 275° F for 40-45 minutes or until pecans are nicely toasted, and be sure to give ‘em a toss while baking. Allow to cool completely before transferring to a bowl.

Mix in coconut chips, banana chips and dried pineapple. YUM!

3/4 cup banana chips 1 cup dried pineapple (or dried tropical fruit mixture)

Chocolate and Pecan Dipped Banana Pops serves 6 Ingredients: 3 8 1 1 6

large bananas ounces dark chocolate, roughly chopped teaspoon coconut or pecan oil (optional) cup toasted pecan pieces popsicle sticks

Steps: 1

Line a baking sheet with wax or parchment paper.

Melt the chocolate, and oil if using, in a double boiler (or the microwave!) until silky smooth.

Peel and cut bananas in half, then spear each with a popsicle stick. (It won’t hurt them. They’re bananas.)

Dip each banana half into the melted chocolate, allowing the excess to drip off. Then dip into the chopped pecans and place on the prepped baking sheet. Repeat!

Stick the baking sheet in the freezer for at least 4 hours. Store your pops in an airtight container in the freezer up to 7 days (if you can resist ‘em for that long!).

*A 1oz serving of pecans has 3g plant-based protein, 3g ﬁber, 18g unsaturated fat and only 2g saturated fat.

Meet farmers in Ohio and the Dominican Republic who bring organic milk and cacao from their farms to your table. B Y N A N C Y C O U LT E R - P A R K E R

urious where your food comes from? We continue our series on farmers from around the country—and the world—who work with well-known natural brands to supply healthy options to grocery stores…and to you!

MEET.

ERNEST & NORMA

ERNEST MARTIN AND HIS YOUNGEST DAUGHTER, JANAE ANN, WITH THEIR DAIRY COWS.

“I see the small farms that produce products for Organic Valley as some of our elite farmers in the country,” Martin explains. “We care deeply about the earth and how we produce things. And we care about our animals. We put a lot of time and effort into making sure we do things in harmony with nature. We have to be profitable, but it’s not all about making a profit. It’s about living in harmony with nature.” At the time the Martins transitioned their farm to organic, there was no other organic dairy in Ohio. But the Martins connected with a small group of farmers and made the switch together, becoming organic pioneers for their region. Since then, Martin says, the movement has blossomed, with now close to 200 certified-organic dairy farmers in the state of Ohio. Martin has found that organic is a good place for owners of small farms, who tend to have less of an advantage in the farming playing field. “We can’t buy in quantity. Huge scale brings advantages, and we don’t have that. But as smaller farmers, we are able to take better care of our acreages. Organic doesn’t fit as well with the mega-farms. So it aligns with our small-farm philosophy.” In addition to organic aligning with Martin’s values on nature, it also supports his idea of community. With 10 kids, three of whom are married and living in his community, two of them on farms, and seven children at home, ranging in age from 3 to 18, community is important to the Martins. “We focus very much on community, which aligns closely to what Organic Valley believes in. We are in this together—all for one, one for all,” Martin says. Or, he adds, in the words of Benjamin Franklin, “We must indeed, all hang together or, most assuredly, we shall all hang separately.” Martin says his Christian community believes that “we are here to help each other. This is why we embrace organic.”

MENNONITE DAIRY As far back as he In 2000, the Martin FARMERS can trace, Ernest farm became certified Richland Farms, Martin’s family has been organic. In 2002, they Ohio in agriculture. His grandfajoined the Organic Valley ther was a beef and tobacco co-op and have been farmer in Pennsylvania; his dad thrilled to be a part of it ever was a dairy farmer. Today, Martin is since. Now, with 150 acres and following in his father’s footsteps in dairy, approximately 90 cows, the Martins, yet his version of farming is a bit different. who are Mennonites, say the values of In 1994, Martin and his wife, Norma, their community align very closely with followed his brother from Pennsylvania to organic and Organic Valley. Richland County, Ohio, where they found farmland they could afford and a place to raise their family. Although the dairy farm they bought was a conventional confinement operation, the young farmers switched it to a grass-fed venture. “When we started grazing the cows, we saw that the cows were healthier. You take them off of concrete and put them on grass for most of the year, weather permitting, and they were healthier,” he explains. Not only was there improvement in herd health, but there was also improvement in soil health. From there, transitioning to organic was a natural fit. THE MARTIN FAMILY (L TO R): BONITA, LEONARD, MOM NORMA “We try to farm as closely to nature as we WITH JANAE ANN, ERIC AND DAD ERNEST, ALVIN RAE AND MELINDA. possibly can,” Martin says.

SUMMER/FALL 2020 | LIVE NATURALLY

NANCY WRIGHT; OPPOSITE: COURTESY CLIF BAR

From the Source

M E E T T H E FA R M E R S | K I T C H E N

MEET. DARIOS WITH HIS DAUGHER, DARIELYS.

CHANO, BIAN & DARIO

Not all crops CACAO FARMERS beloved in the Dominican United States can be grown Republic here. In fact, cacao (think chocolate) and coffee are imported. And not unlike farmers in the U.S., the men and women who grow these crops face the effects of climate change. “Climate change is our biggest challenge. It destabilizes our harvest. It drops our productivity, so our BIAN (ON LEFT) economies also get destabilized,” says WITH MARCIALITO, A FELLOW FARMER Jesus Maria Arias, who goes by Chano. IN THE PROGRAM. The 38-year-old grew up in a family of farmers and has been farming on his own for more than 20 years, growing cacao and other fruit trees. Cacao, he says, is “Organic farming is common for cacao an important crop where he lives. “Since farmers in this country. But many of the I was a boy, I’ve known cacao as the main practices connected to organic farmsource of income for this community ing—most people don’t do them,” Bian and this region.” explains. “Before, we would let nature do But like any other crop, cacao relies its own thing. Now thanks to the project, on the weather, and climate change has we make our own compost. We’ve realized made it hard for farmers in Chano’s region plants need food, and we need to feed to be economically stable. “With climate them so that they can produce better. change, every other year there’s a ‘bad’ We’ve learned to properly prune in order to year [low harvest]. That means that we have a better harvest. Now, I trust myself have unsustainable economies,” he says. better in the management of my farm.” Although many farmers in the DominThe farmers have also learned ican Republic grow their cacao organitechniques like mulching or how to use cally, 35-year-old Santo Cruz, who goes hedgerows, a common agroforestry pracby Bian, says there’s a lot they can still tice to plant trees or shrubs alongside stand to learn. Clif Bar has been helping crops or around pastureland to increase them with that. The cacao grown in the biodiversity and reduce erosion. Altamira municipality goes exclusively to “We have worked with organic farming Clif Bar. In turn, the company has partfor over a decade, protecting our crops nered with the Dominican government, from chemicals or external sources of agronomists and farmers to implement contamination. Thanks to this project, we the Living Income Project, which aims are becoming pioneers in creating optito close the living-income gap for cacao mized agroforestry systems that provide farmers. Clif Bar has helped farmers different crops for subsistence, as well as to diversify their crops and implement for additional income,” Chano says. organic agroforestry systems to stabilize The ultimate intent of the project is crops and bring in more income. to help these small-shareholder farmers

improve their situation, with the hope of moving beyond poverty. “A smallholder goes through a lot of struggle,” says 50-year-old Zacarias Polanco, who goes by Dario. “The little we make is not enough for us to cover our personal and family expenses, to raise our children. When you don’t have a living income, you can’t properly feed your children, which is the most important thing in life.” With more income, farmers could buy more land and increase their cacao production, which is a huge step toward getting out of poverty. “The income we are currently getting from cacao is not enough. It doesn’t allow us to think about the future; it just allows us to cover our basic needs [and sometimes not even],” Chano says. But with the help of Clif Bar, Chano now allows himself to dream a little and think about what the future could hold. A living income, he says, “would mean family and personal stability. I wouldn’t have to worry about the future, because I can have an income that allows me to save. Saving would allow me to grow my farm, and I could improve my situation as a farmer.” LIVENATURALLYMAGAZINE.COM

E AT | DISH IT UP

GRILLED SPICY SHRIMP SKEWERS

Don't miss the kick in this spicy shrimp with Thai chiles and garlic.

GET GRILLING TURN TO PAGE 30 FOR RECIPES.

SUMMER/FALL 2020 | LIVE NATURALLY

PHOTO CREDIT

Crustaceans, cauliflower, cocktails and cookies on the grill? The culinary experts at Traeger Grills share their how-tos with an array of creative gourmet-style recipes.

E AT WHOLE ROASTED CAULIFLOWER WITH GARLIC PARMESAN BUTTER

FAST & FLAVORFUL P32 HEALTHY KITCHEN P36

Who says cauliflower has to be bland and boring?

Muddle grilled peaches and a hint of mint to top off this bourbon blend.

GRILLED PEACH SMASH COCKTAIL

PHOTO CREDIT

TRAEGER CHOCOLATE CHIP COOKIES

Give your family and friends a sweet treat of warm, homemade cookies...fresh off the grill!

LIVENATURALLYMAGAZINE.COM

E AT | DISH IT UP

DIRECTIONS 1. When ready to cook, set grill temperature to 450˚ and preheat, lid closed, for 15 minutes.

Spicy Grilled Shrimp TRAEGER KITCHEN

SERVES 4-6

2. Brush cauliflower with olive oil and season liberally with salt and pepper.

6 oz Thai chiles 6 cloves garlic 2 Tbsp Traeger Chicken Rub 1½ tsp sugar 1½ Tbsp white vinegar 3 Tbsp olive oil 2 lbs shrimp, peeled and deveined

3. Put cauliflower in a cast iron skillet, place directly on the grill grate and cook for 45 minutes, until golden brown and the center is tender.

2. Place shrimp in a bowl, add chili garlic mixture and place in fridge to marinate for at least 30 minutes. 3. When ready to cook, set grill temperature to high and preheat for 15 minutes. Remove shrimp from fridge and thread onto bamboo or metal skewers. Place shrimp on grill and cook 2 to 3 minutes per side, or until shrimp are pink and firm to touch. *Cook times will vary depending on set and ambient temperatures. PER SERVING: 355 CAL; 41 G PROTEIN; 11 G FAT; 28 G CARB (16 G SUGAR); 250 MG SODIUM; 11 G FIBER

Whole Roasted Cauliflower with Garlic Parmesan Butter BY AMANDA HAAS

5. During the last 20 minutes of cooking, baste cauliflower with the melted butter mixture. 6. Remove cauliflower from the grill and top with extra parmesan and parsley if desired. PER SERVING: 294 CAL; 3 G PROTEIN; 30 G FAT; 4 G CARB (1 G SUGAR); 253 MG SODIUM; 1 G FIBER

Grilled Peach Smash Cocktail TRAEGER KITCHEN

SERVES 1

1 peach, sliced and grilled 5 fresh mint leaves ¾ oz Traeger Smoked Simple Syrup 2 oz bourbon 1 mint sprig, for garnish DIRECTIONS 1. When ready to cook, set grill temperature to 375° and preheat, lid closed, for 15 minutes. 2. Cut peach into six slices and brush with Traeger Smoked Simple Syrup. Place directly on grill grate and cook 10 to 12 minutes, or until peaches soften and get grill marks.

SERVES 4-6

1 head cauliflower ¼ cup olive oil Salt and pepper, to taste ½ cup butter, melted ¼ cup shredded Parmesan cheese 2 cloves garlic, minced ½ Tbsp chopped parsley

3. In a mixing glass, add three slices of grilled peaches, five mint leaves and Traeger Smoked Simple Syrup.

Live Naturally is excited to partner with the gourmet grilling experts at Traeger Grills, who created this tasty array of recipes. Traeger Grills use wood pellets, so you can grill, smoke, bake, roast, braise and BBQ on them with pure, hardwood flavor. For info, visit traegergrills.com. @ TRAEGERGRILLS

SUMMER/FALL 2020 | LIVE NATURALLY

TRAEGER GRILLS TIMBERLINE SERIES 850 PELLET GRILL

4. Muddle ingredients to release oils of the mint and juices from the grilled peaches. Add bourbon and crushed ice. 5. Shake and pour into a stemless wine glass. Top off with more crushed ice. Garnish with a grilled peach and mint sprig. PER SERVING: 171 CAL; 1 G PROTEIN; 31 G CARB (29 G SUGAR); 21 MG SODIUM; 2 G FIBER

Traeger Chocolate Chip Cookies TRAEGER KITCHEN

SERVES 8-12

3 cups all-purpose flour 1 tsp baking powder ½ tsp baking soda 2 tsp kosher sea salt 1 cup unsalted butter, cold 1 cup brown sugar ½ cup granulated sugar 2 eggs 2 tsp vanilla 1½ cups dark chocolate chips Kosher sea salt, as needed DIRECTIONS 1. When ready to cook, set grill temperature to 375º and preheat, lid closed, for 15 minutes. 2. In a medium bowl, combine the dry ingredients and whisk well. 3. Add butter and both sugars to bowl of a stand mixer and

mix with the paddle attachment on medium speed for 3-4 minutes, until the mixture becomes light in color and sugar is incorporated into the butter. 4. Add eggs one at a time, waiting until the first is incorporated before adding the next, followed by the vanilla. 5. Reduce speed to medium low, and add flour mixture in three parts. When just incorporated, add chocolate chips, and mix 15 seconds longer. 6. Line two half sheet trays with parchment paper. Using a six-ounce scoop, portion cookie dough out, placing four cookies on each sheet tray. Keep them mounded up high, as this will result in a chewy, doughy center but cooked exterior. Sprinkle the top with additional sea salt, if desired. 7. Place sheet trays directly on grill grate and bake 20-25 minutes, until the outside is lightly browned. Cookies will look a little underdone (exterior will be lightly browned, but center will still look gooey) which is what you’re shooting for. 8. Remove them from grill and let sit at room temperature for 10 minutes to set up. Enjoy! PER SERVING: 500 CAL; 8 G PROTEIN; 24 G FAT; 64 G CARB (33 G SUGAR); 506 MG SODIUM; 4 G FIBER NUTRITIONAL VALUES CALCULATED AT HAPPYFORKS.COM/ANALYZER

COURTESY TRAEGER GRILLS

DIRECTIONS 1. Place all ingredients besides shrimp in a blender, and blend until a coarse textured paste is reached.

4. While cauliflower is cooking, combine melted butter, parmesan, garlic and parsley in a small bowl.

PLANT-BASED

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

PLEASERS We’ve gathered a colorful and creative collection of plant-based recipes from some of our favorite cookbooks.

JACKFRUIT REUBEN

Eating raw sauerkraut is a great way to up your probiotic intake. Rye is the classic bread to use, but serve with your favorite. BY ILENE G ODOFSKY M O R ENO

JACKFRUIT FILLING 2 cups shredded jackfruit (young jackfruit from a can) ¼ cup red sauerkraut 1 batch Thousand Island Dressing (at right) Salt and black pepper, to taste SANDWICHES 8 slices of bread 2 Tbsp Dijon mustard 1 cup packed baby spinach

MAKES 4

¼ cup sliced pickles 4 slices vegan Swiss cheese THOUSAND ISLAND DRESSING ¼ cup vegan mayo (see below) 1 Tbsp ketchup 1 tsp pickle brine 1 tsp maple syrup 1 ⁄8 tsp garlic powder

DIRECTIONS 1. To prepare the jackfruit filling, stir all ingredients together in a medium bowl. 2. Stir together Thousand Island Dressing ingredients in bowl until smooth. Store in an airtight container in the refrigerator for up to 1 week. 3. To assemble sandwiches, lay out four slices of the bread and spread mustard on each slice. Layer on spinach, jackfruit filling, sliced

pickles and cheese, and top with remaining slices of bread. 4. Grill sandwiches in a panini press or in a pan on the stove until cheese melts. Enjoy warm. PER SERVING: 356 CAL; 11 G PROTEIN; 14 G FAT; 48 G CARB (24 G SUGARS); 1,118 MG SODIUM; 3 G FIBER REPRINTED FROM THE COLORFUL FAMILY TABLE, COPYRIGHT © 2019, BY ILENE GODOFSKY MORENO. PUBLISHED BY BENBELLA BOOKS.

HOMEMADE VEGAN MAYO MAKES 2 CUPS

Blend in blender until smooth: 1 (14-ounce) pkg silken tofu, 2 Tbsp olive oil, 2 Tbsp apple cider vinegar, juice of ½ lemon, 1 tsp maple syrup, ½ tsp dry mustard, ½ tsp salt

ILENE GODOFSKY MORENO

Transfer to an airtight container and store in the refrigerator for up to 5 days.

SUMMER/FALL 2020 | LIVE NATURALLY

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

SELF-LOVE SPAGHETTI

This recipe is my stomach’s security blanket. Packed with all of my BFFs, I rely on this soul-soothing supper more than I rely on candlelit bubble baths. BY TA L I A P O L LO CK

12 to 16 oz brown rice spaghetti 2 Tbsp extravirgin olive oil Sea salt or pink salt, to taste 1 large sweet potato, chopped into cubes ¼ cup pine nuts (pumpkin seeds work, too) (optional) 1 to 3 garlic cloves, minced

1 small bunch of kale, stems removed and chopped Red pepper flakes to taste (optional) Juice of ½ lemon

SERVES 3 OR 4

DIRECTIONS 1. Bring a pot of water to a boil. 2. Add pasta to the pot of boiling water and cook it according to the package’s instructions. 3. While it cooks, in a large sauté pan over medium heat, add 1 tablespoon of olive oil, a few pinches of sea salt, and the sweet potatoes. Cook, uncovered, for 5 minutes. Toss the sweet potatoes around with a wooden spoon, cover the sauté pan with a lid, and cook for 5 more minutes. 4. Place the pine nuts in a sauté pan over medium heat if using and toast them for 3 minutes, stirring frequently or shaking the pan until they’re golden. 5. Your pasta should be done around now, so drain it and return it to the pot.

6. Add garlic and kale to the sauté pan with the sweet potatoes, plus the red pepper flakes if using. Cook for 2 to 3 minutes, until the kale has wilted and turns bright green. 7. Remove from the stove and pour lemon juice over them. 8. Drizzle the remaining tablespoon of olive oil over the cooked pasta, add the sautéed vegetables and pine nuts, and toss. Season with salt to taste and sit down, take deep breaths, think happy thoughts, and serve warm, preferably with ginger tea or ginger kombucha on the side. PER SERVING: 613 CAL; 13 G PROTEIN; 16 G FAT; 106 G CARB (4 G SUGARS); 407 MG SODIUM; 8 G FIBER

LINDA XIAO

REPRINTED FROM PARTY IN YOUR PLANTS: 100+ PLANTBASED RECIPES AND PROBLEM-SOLVING STRATEGIES TO HELP YOU EAT HEALTHIER COPYRIGHT © 2020 BY TALIA POLLOCK. PUBLISHED BY AVERY, AN IMPRINT OF PENGUIN RANDOM HOUSE LLC.

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

BAKED RADISH CHIPS Radishes add their own bite that makes these chips a bit more exciting than other veggie varieties. BY LIZ MACD OW EL L

2. In a large mixing bowl, toss the radish slices with the salt. Let sit for 5 minutes. 3. After 5 minutes, the radishes should have released some moisture. Spread the radish slices on a clean dish towel or paper towel and blot dry. Dry the mixing bowl.

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4. Return the radishes to the mixing bowl and add the olive oil, granulated garlic, and

pepper. Mix to coat the radishes in the oil and spices. 5. Arrange the radishes on the lined baking sheet so that they do not overlap. 6. Bake for 25 minutes, until the larger chips are uniformly golden. Serve warm. PER SERVING: 138 CAL; .8 G PROTEIN; 13.6 G FAT; 4 G CARB (3 G SUGARS); 315 MG SODIUM; 2 G FIBER REPRINTED FROM VEGAN KETO: 60+ HIGHFAT PLANT-BASED RECIPES TO NOURISH YOUR MIND & BODY COPYRIGHT © 2018 BY LIZ MACDOWELL. PUBLISHED BY VICTORY BELT.

LIZ MACDOWELL

1 pound (454 g) large radishes, thinly sliced ½ tsp salt ¼ cup (60 ml) extra-virgin olive oil ¼ tsp granulated garlic ¼ tsp cracked black pepper

4 SERVINGS

DIRECTIONS 1. Preheat oven to 375°F (190°C) and line a rimmed baking sheet with parchment paper.

SUMMER/FALL 2020 | LIVE NATURALLY

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

JALAPEÑO HUSH PUPPIES

“Hush puppy” first appeared in print as a reference to gravy, but in the 1900s morphed to refer to the delicious fried cornmeal we all love today. BY JENNÉ C L A I BO R NE

SERVES 4 TO 6

1 cup plain unsweetened soy milk or other nondairy milk, at room temperature 1 tsp white vinegar 2 Tbsp ground flaxseed meal 1 cup cornmeal 1 cup unbleached all-purpose flour ½ tsp baking soda 1 tsp salt 2 Tbsp grapeseed, canola, or safflower oil, plus 1 quart for frying 4 green onions, minced 1 jalapeño pepper, seeded and minced CINNAMON-HONEE BUTTER 1 cup plain unsweetened soy milk or other nondairy milk, at room temperature ¾ cup vegan butter at room temperature 2 Tbsp Bee Free Honee or other vegan liquid sweetener 1 tsp ground cinnamon 1 ⁄8 tsp sea salt

DIRECTIONS 1. In a small bowl, stir together soy milk and vinegar to make a vegan buttermilk. Set aside to thicken and curdle for 5 minutes. 2. In another small bowl, stir together flaxseed meal and ¼ cup of water. Set aside to thicken for at least 3 minutes. In a medium bowl, whisk together cornmeal, flour, baking soda and salt. 3. Pour buttermilk mixture into flaxseed mixture. Add 2 tablespoons oil and whisk to combine. Pour wet mixture into dry and stir well. Fold in green onions and jalapeño. 4. In a large Dutch oven, heat the quart of oil to 350°. Doubleline a large plate with paper towels and keep nearby.

SIDNEY BENSIMON

5. Scoop balls of batter—each one should be about 2 tablespoons’ worth—into the hot oil. Add as many scoops as you can fit in at a time without overcrowding. Gently stir with a wooden spoon. Once balls float to the surface and turn golden color, they are done. Use a slotted spoon to transfer them to prepared plate. 6. To make Honee Butter, in a medium bowl, beat vegan butter with a hand mixer on medium speed. Add vegan honee, cinnamon and salt. Beat until light and airy. Add more sweetener if desired. Serve at room temperature. PER SERVING: 616 CAL; 9 G PROTEIN; 39 G FAT; 59 G CARB (13 G SUGARS); 760 MG SODIUM; 4 G FIBER NUTRITIONAL VALUES CALCULATED AT HAPPYFORKS.COM/ANALYZER

LIVENATURALLYMAGAZINE.COM

fun

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

familyFood YUMMY-FOR-THE-TUMMY RECIPES FOR KIDS...AND ADULTS, TOO!

The toppings are what makes this recipe really fun, so feel free to pile them on. Hearty additions like granola and nuts will help keep you full until lunchtime. BY ILENE G OD O FSKY M O R ENO

SOFT SERVE 2 frozen bananas (see note) 2 cups frozen strawberries Juice of 1 lemon 2 Tbsp maple syrup Nondairy milk, as needed to blend

SERVES 2

Dollop of nut butter Unsweetened shredded coconut Nuts

OPTIONAL TOPPINGS Additional banana and strawberry slices Cacao nibs Granola

DIRECTIONS 1. To prepare the soft serve, add the bananas, strawberries, lemon juice, maple syrup, and 1 tablespoon of nondairy milk to a blender or food processor. Blend, adding 1 tablespoon of milk at a time, as needed, until a texture similar to that of soft serve is formed. 2. Transfer the ice cream to bowls, add your choice of toppings, and enjoy right away.

Note: I always keep a stash of bananas in the freezer so we can have soft serve in a flash. The easiest way to freeze and store bananas is to peel them and slice them into 1-inch pieces. Then place the pieces on a baking sheet lined with parchment paper, freeze them for 2 hours, and transfer them to an airtight container and store in the freezer until needed. PER SERVING: 222 CAL; 3 G PROTEIN; 2 G FAT; 54 G CARB (35 G SUGARS); 15 MG SODIUM; 6 G FIBER REPRINTED FROM THE COLORFUL FAMILY TABLE, COPYRIGHT Â© 2019, BY ILENE GODOFSKY MORENO. PUBLISHED BY BENBELLA BOOKS.

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SUMMER/FALL 2020 | LIVE NATURALLY

ILENE GODOFSKY MORENO PHOTO CREDIT

strawberry lemonade breakfast soft serve

oatmeal banana bites BY DREENA BURTO N MAKES 8-12 BITES

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

These like bit muffines use p u re on sweete ed banana ly as a ner, an d they c an be as a bonus, p just m inutes repped in ! Ad f ro m V ive le V apted egan!

1 cup rolled oats (use gluten-free certified oats for gluten-free option) 1 cup oat flour (use gluten-free certified oat flour for gluten-free option) 1 tsp baking powder ½ tsp cinnamon ¼ tsp sea salt 1 ⁄8 – ¼ tsp freshly grated nutmeg 1 cup pureed overripe banana (roughly 2 large bananas; see note) 1½ tsp vanilla extract or ½–¾ teaspoon vanilla bean powder 3 Tbsp nondairy chocolate chips (optional, can substitute dried fruit; see note)

DIRECTIONS 1. Preheat oven to 350°F. Line a baking sheet with parchment paper. In a mixing bowl, combine the oats, oat flour, baking powder, cinnamon, sea salt and nutmeg. Stir through until well combined. 2. Add the banana, vanilla extract, and chocolate chips to the dry mixture, and stir through until combined. Using a cookie scoop, place 2-tablespoon mounds of the batter onto the prepared baking sheet. Bake for 13–14 minutes, until just firm to the touch and a light golden on top. Remove from oven and let cool on pan for a minute, then transfer to a cooling rack. Banana Note: Use an immersion blender and a deep cup to puree your bananas (this is easiest, but a blender or small food processor will also work). It produces a very liquefied mixture, not like what you can get through mashing.

NICOLE AXWORTHY

Idea: Try adding raisins, chopped dates, or chopped dried banana in place of the chips. PER SERVING: 159 CAL; 5 G PROTEIN; 2 G FAT; 30 G CARB (9 G SUGARS); 105 MG SODIUM; 3 G FIBER REPRINTED FROM PLANT-POWERED FAMILIES: OVER 100 KID-TESTED, WHOLE-FOODS VEGAN RECIPES COPYRIGHT © 2015 BY DREENA BURTON. PUBLISHED BY BENBELLA BOOKS.

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37 37

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

stuff berryed frenc toasth Want a decadent yet antioxidant-rich Sunday brunch meal? Then this is the perfect easy solution.

BY E L I Z A B E T H STEI N SERVES 4

8 eggs ¾ cup almond milk 1 tsp pure vanilla extract ¼ cup maple syrup

1 Tbsp cinnamon 8–10 pieces of gluten-free bread 4 cups fresh or frozen mixed berries

DIRECTIONS 1. In a large bowl, whisk together eggs, milk, vanilla, maple syrup, and cinnamon. Add bread slices and soak overnight. 2. Preheat oven to 350°. Lightly grease a pan or soufflé dish. 3. When the bread is all soaked, place half the bread slices into the prepared pan. Top with about two-thirds of the mixed berries. 4. Cover the berries with the rest of the bread then top with the rest of the berries. 5. Bake for 25 minutes and serve with maple syrup drizzled on top.

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SUMMER/FALL 2020 | LIVE NATURALLY

ELIZABETH STEIN

PER SERVING: 425 CAL; 20 G PROTEIN; 11 G FAT; 64 G CARB (32 G SUGARS); 418 MG SODIUM; 10 G FIBER

salted almond—dark chocolate banana pops

BY CY NTHIA LAI R MAKES 8 POPS

¼ cup almonds 4 medium ripe bananas, halved 8 wooden craft sticks

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

A tip o goes to f the hat nutritio one of my n Ellie Kr ist heroes, created ieger, who the recipe inspiration fo r fruity t these re a t s .

6 ounces 70 percent baking chocolate ½ tsp coarse sea salt

DIRECTIONS 1. Preheat your oven to 325ºF.   2. Place the almonds in a dry baking dish, and toast them until the color has darkened and a nutty aroma is present, about 25 minutes. 3. Insert a craft stick into the cut end of each banana half. Place them on a tray, cover it with plastic wrap or a plastic bag, and freeze them for 3 hours. 4. Break up the chocolate into small pieces. In the top of a double boiler over low heat, put the chocolate, reserving one 1-inch piece. Melt the chocolate, stirring constantly. As soon as the chocolate is melted, remove the pan from the heat and let it cool to just warm enough to touch comfortably. Now stir in the reserved piece of chocolate. This is a quick way to temper the chocolate. 5. Pour the chocolate into a pint jar or tall glass. Finely chop the almonds and put them on a large plate. Add the salt to the almonds and mix until even. 6. Dip each frozen banana half into the chocolate, tipping and turning to coat it. Then immediately roll it in the salty nuts and place it on wax paper. Repeat with the remaining banana halves. 7. Serve immediately or put the chocolate banana pops in a sealed container and keep them in the freezer.

MICHAEL KARTES

PER SERVING: 180 CAL; 2 G PROTEIN; 9 G FAT; 23 G CARB (12 G SUGARS); 150 MG SODIUM; 4 G FIBER NUTRITIONAL VALUES CALCULATED AT HAPPYFORKS.COM/ANALYZER

LIVENATURALLYMAGAZINE.COM

BOOST

BOOST | X X X X X X X

Bergamot Battle high cholesterol and balance blood sugar with this citrus superstar. B Y K E L L E E K ATA G I

WHAT IS IT?

THE SCIENCE

Grown primarily in southern Italy, bergamot oranges are a sour citrus fruit containing compounds found in no other citrus plant. Bergamot, an aromatic extract or essential oil derived from the fruit, gives Earl Grey tea its distinctive flavor and can be used in aromatherapy. When used as a supplement, itâ&#x20AC;&#x2122;s often called citrus bergamot, appears in capsule form and is thought to combat metabolic syndrome.

A study published in the International Journal of Cardiology showed that bergamot reduced cholesterol levels better than a leading statin drug. The best results occurred in participants who took bergamot along with half the recommended dose of the statin drug. Other research, in Frontiers in Pharmacology, found that over six months, bergamot supplements reduced LDL cholesterol, increased HDL cholesterol and lowered triglyceride levels in participants, all of whom had moderately high cholesterol levels to start.

USE IT FOR Bergamot is most commonly used to reduce LDL cholesterol, which is linked to cardiovascular disease. It may also increase healthy HDL cholesterol, improve blood-sugar levels and diminish fatty deposits in the liver.

Capsules are the most common form of bergamot supplements, but some studies used a liquid extract instead. Doses between 500 and 1,000 milligrams daily seem to be effective, with higher doses yielding better results.

SHUTTERSTOCK PHOTO CREDIT

Earl Grey tea owes its unique flavor to bergamot oil, but there likely isnâ&#x20AC;&#x2122;t enough in the tea to reduce cholesterol levels. For therapeutic benefits, opt for bergamot supplements.

HOW TO TAKE IT

SUMMER/FALL 2020 | LIVE NATURALLY

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on any TWO Nature’s Way® Sambucus or Alive! ® products! COUPON VALID AT PARTICIPATING RETAIL STORES ONLY. CONSUMER: LIMIT ONE COUPON PER SPECIFIED ITEMS. Good on the purchase of any TWO Nature’s Way ® Sambucus or Alive! ® products. Void if altered, copied, sold, purchased, transferred, exchanged, or where prohibited, taxed, or restricted by law. Good only in the U.S.A. Any other use constitutes fraud. Coupon may not be used with any other discount, coupon, offer, prior purchase, exchange or refund, or for cash. Consumer pays any sales tax. Specially marked items, such as Clearance or Specials may not be eligible for coupons. Nature’s Way ® reserves the right to modify or discontinue this offer at any time. Additional exclusions may apply. RETAILER: Nature’s Way ® will reimburse you the face value of $3.00 plus 8 cents handling, provided you redeem coupon on TWO Nature’s Way ® Sambucus or Alive! ® products. Any other use constitutes fraud. Invoices supporting purchases may be required. Void where taxed or regulated by law. Good only in the U.S.A. Cash value 1/20 cent. Redeem by mailing coupons you receive from consumers to Nature’s Way, CMS Department #20065, 1 Fawcett Drive, Del Rio, TX 78840. Nature’s Way ® will send you a check for $3.08 for each coupon you receive from consumers and send to us. ©2020 Nature’s Way Brands, LLC

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S U P P L E M E N TA L H E A LT H C A R E | B O O S T

Anti-Stress Strategies As the coronavirus ushers people into a different era of stress, consider these tips and supplements to reduce tension and anxiety. B Y N A N C Y C O U LT E R - P A R K E R

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o say that times have been a bit stressful is an understatement. Prior to COVID-19, in statistics gathered in 2017 by the American Psychological Association, people ranked the future of our nation, money, work, political climate, and violence and crime as the most common sources of stress. In 2020, an election year no less, these stressors haven’t gone away. If anything, they’ve likely amplified for people on at least one if not all of these fronts.

So, what can we do? A good start is to try to stress less. And we’re not just talking about mental stress. It’s important to address the stress the body faces, too. Now is a time to build resiliency both mentally and physically. Because when we’re stressed, we diminish our immune system’s ability to fight. Given that experts are estimating we will be battling the coronavirus through the fall and winter and into 2021, while at the same time being faced with the typical flu season, it would be a good idea to work on getting stress in check so your body is better able to fend off bugs and viruses in the months ahead. “We see stress rising in the midst of a political

election period,” says Jenn Dazey, N.D., R.H., with the Department of Botanical Medicine at Bastyr University in Washington, who also has her own consulting practice. “We are stuck at home or working from home and are not able to care for one another as we are accustomed to doing. We can’t support restaurants or our parents, so we don’t get the fulfillment from being a part of a community and helping one another. The current stresses are so profound—there are so many layers.” To manage stress, Dazey recommends focusing on the staples of sleeping, maintaining a good diet and exercising. “Pay close attention to the things that LIVENATURALLYMAGAZINE.COM

B O O S T | S U P P L E M E N TA L H E A LT H C A R E

SUPPLEMENTS TO TAKE THE EDGE OFF STRESS . Magnesium Taken solo or with calcium, magnesium is known to calm the nervous system. It’s not sedating but just makes the system work better, Dazey says. Many people, she notes, take it at night to help them relax and sleep. Magnesium is also known to ease leg cramps or muscle tension, which Dazey says can be important when you want to stay active. “If our muscles feel sluggish or crampy, we are more likely to sit and let that stress build and build. To manage the fight-orflight feeling of stress, you should be moving your body. When we don’t move, stress builds and it becomes chronic.” Consider taking 500–600 mg of magnesium a day. If you are taking it with calcium, look for a 2:1 ratio of calcium to magnesium.

SUMMER/FALL 2020 | LIVE NATURALLY

L-theanine The amino acid L-theanine is known to help calm, focus and quiet the mind. It’s found in green, oolong and black tea, and is also available as a supplement. “If you have anxiety, where it feels like you have had too much coffee, L-theanine is helpful. It is calming, and you don’t have to take it every day. It will work for four hours at a time,” Meyers explains. That way, you can keep L-theanine in your desk or in a purse and have it at the ready if you feel yourself getting anxious. And unlike some anti-anxiety drugs, it is nonsedating and will simply calm you down. As a supplement, try 100–200 mg, two to three times a day.

Vitamin D Important for overall health, vitamin D also is good for mood, says Meyers, who recommends 2,000 IU per day. Studies have linked vitamin D to reduced depression, as well as decreased levels of the stress hormone cortisol.

B vitamins The B vitamins are helpful for stress, in particular B12 and B9, which can keep nerve cells healthy and balance our mood, and B6, which helps the body produce neurotransmitters such as the mood-booster serotonin. Taking a multivitamin or a B-complex supplement will suffice here.

Ashwagandha Used in Ayurvedic medicine, ashwagandha is a go-to adaptogen for stress and can also lessen fatigue, particularly in those suffering from chronic stress. “Ashwagandha is a calming, safe adaptogen that works for almost everyone,” Dazey says. Be aware, however, that it tends to work better over time; it doesn’t always kick in right away, she says. Try starting with a dose of 500 mg daily.

CBD Also known as cannabidiol, most research surrounding CBD has shown it to help with sleep, pain and inflammation, as well as anxiety. “It can be very relaxing for some people,” Meyers says. When used for the purposes of anxiety, Meyers says you need only a small dose and recommends taking 5 mg twice a day.

SHUTTERSTOCK

add small insults to your health. Comfort and snack foods, for instance. How can you polish those up?” asks Dazey, who suggests deconstructing your favorite snacks to make them healthier, with a focus on micronutrient density. “Superfoods and nutrient density help to lower inflammation and your environmental toxicity burden, which will help you to be more vibrant and resilient,” she says. Self-care also is more important than ever, says Leslie Meyers, N.D., with WaterLeaf Naturopathic Medicine in Asheville, N.C. “Self-care practices—where you have time for yourself, where you are doing things that are not task-oriented, that make you feel good and you enjoy—are key. Sit with a cup of herbal tea and a book. Take a bath or pick up a sport, gardening or knitting, or something like that,” she explains. A mindfulness practice such as meditation and being kind to yourself are also important. Or if things get difficult, Meyers says, it’s important to get support. Whatever activities and habits you choose, Meyers emphasizes the importance of having a routine to mitigate stress. “Routine is really important during these times. If you don’t have one, it’s a good idea to at least build it in for the first half of the day. Wake up, meditate, have breakfast, exercise, do your work projects you need to do online, and go outside— and then whatever else for the rest of the day,” she says.

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Sleep Tight If insomnia is getting the best of you at night, consider these natural remedies. B Y N A N C Y C O U LT E R - P A R K E R

n these stressful and unprecedented times, it can sometimes be a little too easy to take the pillars of health—nutrition, exercise and sleep—for granted. Just as we fudge on eating healthy and exercising, we don’t always give sleep the credit it’s due. The National Institutes of Health recommends that adults older than 18 get seven to nine hours of sleep each night. When we don’t, we set ourselves up for myriad health issues. “The most common sleep problem is simply not getting enough hours of sleep. About 40 percent of adults don’t get seven hours or more,” says Catherine Darley, N.D., founder of the Institute of Naturopathic Sleep Medicine in Seattle. “People should feel energetic and on top of their game throughout the day, with maybe a little dip in their energy midafternoon. They should not feel like they have to sleep or must have caffeine to get going.” Likewise, she says, if you sleep more on the weekends or on vacation, that too is a sign of not getting enough sleep. Conversely, if a person is spending time in bed but not sleeping, it can be a sign of an underlying health issue that needs to be addressed. An inability to sleep can in fact be a window into our health. “There are many

SUMMER/FALL 2020 | LIVE NATURALLY

things that cause insomnia; there also are very many things that insomnia causes. It’s kind of a circular thing,” says Amy Rothenberg, N.D., who practices natural medicine in Connecticut. “Insomnia can cause so many problems, and not just around the things you would think of like a lack of focus, creativity and coordination. All the statistics point to a lack of sleep increasing the risk of a number of chronic diseases.” Research has associated poor sleep with heart disease and stroke, hormone and blood-sugar-regulation issues, obesity, and even cancer. This is why Rothenberg says when she works with a patient, it’s important to gauge their quantity and quality of sleep. “It’s a reflection of overall health and impacts overall health,” she says.

S U P P L E M E N TA L H E A LT H C A R E | B O O S T

Both Darley and Rothenberg emphasize sleep hygiene, such as no screen time or bright light before bed and limiting caffeine and alcohol intake. Rothenberg points to the importance of exercise in mitigating stress and aiding sleep, and Darley’s first go-to is usually cognitive-behavioral therapy. “There are a lot of psychological factors that contribute to insomnia, and supplements don’t address those or remove them,” she says. Even so, dietary supplements can be a good option to include in an overall sleep toolkit, because they are not habit-forming, nor do they have side effects, as many prescription drugs do. When trying a new sleep supplement, wait two weeks to evaluate its effectiveness, says Catherine Darley, N.D. “Give it time to react and take effect. Sometimes, people having sleep difficulties can get really panicked looking for results. It can be helpful knowing that you are just going to stick with a therapy for a few weeks to see how it works.” Committing to a time frame can help people stay calm, Darley says, and it’s better than switching the therapy every other night. Here are Rothenberg’s and Darley’s top suggestions for natural sleep remedies. »

MELATONIN.

L-THEANINE.

This sleep hormone, which influences the sleep-wake cycle, is produced naturally from the amino acid tryptophan and secreted by the pineal gland in the brain and microbiome. Our natural melatonin levels decline as we get older, Darley says, so it is common for older people to use melatonin for a longer period of time. But keep doses relatively low, Darley recommends. If you are falling asleep easily but waking up in the middle of the night, then consider taking a timed-release melatonin. A recent study found that sustained-release of 2 mg of melatonin given to insomnia patients ages 55 to 80 was notably effective. Recommended dose: 1 to 3 mg before bedtime.

This amino acid is found in tea leaves, particularly green tea. It’s also found in some mushrooms. What does it do? It helps transmit nerve impulses to the brain. “I use it with people having a harder time budging insomnia,” Rothenberg says. L-theanine boosts brain-calming neurotransmitters such as GABA, serotonin and dopamine, and for this reason is considered an effective, gentle and helpful supplement to calm a restless, active mind at bedtime. GABA, which is also an amino acid and used for reducing anxiety, is often paired with L-theanine in sleep formulas to assist GABA uptake. Recommended dose: 200 mg at bedtime or half an hour before.

GLYCINE.

This herb is thought to decrease sleep latency, or the time it takes to fall asleep. Studies suggest that it helps with insomnia and improves sleep quality. It can take time to be effective, so if this is your supplement of choice, Darley says, give it a couple of weeks to work. Recommended dose: There is not a standard dose; studies recommend between 400 to 900 mg taken 30 to 45 minutes before bed, or as early as two hours before bed.

This nonessential (meaning our body produces it, so we don’t have to get it through diet alone) amino acid is an inhibitory neurotransmitter in the central nervous system. What does this mean? It actually lowers your core body temperature. “Our core body temp is not steady throughout the 24-hour day. It goes down before bed, and when it is decreasing or low we will feel sleepy. Glycine has been shown to decrease the amount of time it takes to fall asleep,” Darley says. Recommended dose: 3 grams.

VALERIAN.

Additional Natural Remedies Try calming chamomile tea or decaffeinated green tea before bedtime. Green tea is rich in L-theanine, and chamomile contains an antioxidant called apigenin that is thought to decrease anxiety and mellow us out. Similarly, diffusing lavender oil in your room before sleep or rubbing a few drops on your neck and temples, or even your pillow, can also induce sleep. “It’s not just a cultural myth; lavender is showing that it does improve sleep quality, and people feel less sleepy upon wakening. Try one of those aromatherapy pillows or a drop or two of lavender oil on your pillow,” Darley says.

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Dreampad Using a patented music technology, this smart pillow (with a hypoallergenic ecofilling) allows you to play relaxing music of your choice via an app that only you can hear to lead your body into a deeper state of relaxation to fall asleep and stay asleep. $139–$149, depending on pillow size and fill. LIVENATURALLYMAGAZINE.COM

TRY Easy-to-Make Bars These are grain-free, vegan, gluten-free, dairy-free and Paleo to suit a bevy of diets. And, oh yes, they taste darn good, too. BY RACHEL CONNERS

MAKES 16 BARS

FOR THE BASE 1½ cups (384 g) creamy almond butter 1 ⁄3 cup (67 g) refined coconut oil, melted ¼ cup (85 g) pure maple syrup ¼ cup (32 g) coconut flour ¼ tsp kosher salt (skip if the nut butter is salted)

FOR THE CHOCOLATE TOPPING 4 oz bittersweet chocolate, finely chopped (about 2⁄3 cup) 2 Tbsp creamy almond butter Flaky sea salt, for sprinkling

DIRECTIONS 1. LINE an 8×8-inch baking pan with parchment paper and grease lightly with coconut oil. 2. FOR THE BASE In a mixing bowl, stir together the almond butter, coconut oil, maple syrup, coconut flour, and salt. Press evenly into the prepared pan and refrigerate. 3. FOR THE CHOCOLATE TOPPING Put the chocolate and almond butter in a microwave-safe bowl. Microwave in 30-second intervals, stirring between each, until the chocolate mixture is melted and smooth, 1 to

1½ minutes. Pour the chocolate over the almond butter base and spread it to cover the top of the base. Sprinkle with the sea salt. 4. REFRIGERATE for at least 2 hours. Use a sharp knife to cut the bars into 16 servings. Refrigerate the bars, tightly wrapped, for up to 2 weeks. PER BAR: 262 CAL; 7 G PROTEIN; 22 G FAT; 12 G CARB (4 G SUGARS); 41 MG SODIUM; 4 G FIBER NUTRITIONAL VALUES CALCULATED AT HAPPYFORKS.COM/ANALYZER

@ BAKERITABLOG

Rachel Conners loves sharing the joy of food and plants. Always gluten-free, refined sugar-free & dairy-free

SUMMER/FALL 2020 | LIVE NATURALLY

RACHEL CONNERS

No-Bake ChocolateAlmond Butter Bars

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