Make-Ahead Holiday Appetizers

When a meal is too much, but chips and salsa aren’t enough food (or festiveness), give these delicious starters a try.

BY LISA TURNER

You’re looking forward to showing off your mad kitchen skills at a festive, friend-filled holiday soirée. But the day of the event finds you frazzled and frantic, too stressed to enjoy your own celebration and with a kitchen that looks like a disaster zone. And then there’s the end-of-meal clean-up disaster—plus enough leftovers to feed a small country, and no room in the fridge.

Sound familiar? We’ve got your fix. Instead of a full dinner, try this curated selection of both hot and cold appetizers, hearty enough for a full meal and festive enough for a proper party—all of them designed to make ahead of time, with minimal last-minute prep. So you can greet guests with a clean kitchen and relaxed attitude, ready to ring in the holidays. (Bonus: they’re all clean and nutritious, with gluten-free and vegan options to satisfy all your guests.)

Photography | Pornchai Mittongtare Prop Styling | Kim Wong Food Styling | Claire Stancer

Cranberry-Walnut Stuffed Dates

Serves 12 (makes 36 dates)

This meat-free twist on bacon-wrapped dates features holiday-centric cranberries and walnuts for a fast, festive, no-cook app. Mascarpone is an Italian triple-cream cheese with a rich, luxurious texture and mild, sweet flavor. If it’s hard to find, a blend of cream cheese and heavy whipping cream is a decent substitute. For a vegan version, swap agave for honey and use vegan cream cheese or raw cashew butter instead of Mascarpone.

³/4 cup Mascarpone cheese ¹/4 cup toasted walnuts, finely chopped ¹/4 cup dried cranberries, chopped 1 Tbs. honey 1 tsp. vanilla extract 36 pitted Medjool dates Finely minced chives for garnish, optional

1. In small bowl, combine Mascarpone cheese, walnuts, cranberries, honey, and vanilla extract. Stir with spatula until well-blended.

2. Split one date lengthwise with small, sharp knife. Stu with about 1 Tbs. cheese mixture, and transfer to platter. Repeat with remaining dates. 3. Cover platter with foil or plastic wrap and refrigerate until ready to serve, up to 24 hours. Just before serving, garnish with finely minced chives, if desired.

Serve chilled.

Per serving: 260 cal; 4g prot; 14g total fat (5g sat fat); 29g carb; 25mg chol; 5mg sod; 3g fiber; 25g sugar

Winter Greens and White Bean Hummus in Endive

Serves 12 (makes 24 endive leaves)

This festive spin on hummus—loaded with fiber-rich, nutrient-dense greens— is a healthier (and hipper) alternative to the standard spinach and artichoke dip. Plus, it's naturally vegan and dairy-free. Pre-separate the endive leaves and store in a zippered plastic bag for day-of-party ease. For even faster prep, skip the endive and serve in bowl with crackers or creative crudités; try sliced daikon radish, sugar snap peas, asparagus spears, artichoke hearts, heirloom carrots, or purple string beans.

1 15-oz. can white beans ¼ cup olive oil 1 small leek, thinly slice (white part only) 1½ cups packed winter greens (escarole, kale, chard, endive, arugula) 3 large garlic cloves, chopped ½ tsp. red pepper flakes, or to taste 4 heads Belgian endive, separated into individual leaves Smoked paprika for garnish, optional Minced parsley for garnish, optional

1. Drain beans in colander and rinse well.

Set aside.

2. In large skillet, heat olive oil over medium high heat. Add leeks and cook 2 minutes, until just starting to soften.

Add greens, toss to coat with oil, and cook 3–5 minutes, until greens are just tender. Add garlic and red pepper flakes; cook 1 minute more, stirring constantly.

Remove from heat and let cool briefly. 3. Combine beans and greens mixture in food processor, and process until smooth and creamy, scraping down sides as needed. Season to taste with salt and pepper. 4. Transfer to plastic container with tight-fitting lid and refrigerate until ready to plate. Two hours or less before serving, spoon mixture into individual endive leaves. Arrange on platter and sprinkle with smoked paprika and parsley, if using.

Refrigerate until ready to serve.

Per serving: 90 cal; 3g prot; 4.5g total fat (0.5g sat fat); 10g carb; 0mg chol; 125mg sod; 3g fiber; 0g sugar

Parsnip Bundles with Tarragon Crème Fraîche

Serves 12 (makes 24 bundles)

Nutrient-dense parsnips, rich in fiber and antioxidants, make this simple, elegant appetizer a healthy addition to standard party fare. For more color, substitute red or purple heirloom carrots or garnet sweet potatoes. If you can't find crème fraîche, swap sour cream, or use dairy-free sour cream to make it vegan. This do-ahead app is served chilled or at room temperature. Or serve it hot: cut parsnips and pre-tie bundles the day before, store in fridge, and roast just before guests arrive.

4 medium parsnips 2 Tbs. olive oil 3 large bunches scallions 8 oz. crème fraîche 1–2 Tbs. minced fresh tarragon

1. Preheat oven to 400°F. Line baking sheet with parchment paper. 2. Peel parsnips and cut into strips about 4 inches long and ½-inch thick. Toss with olive oil and sprinkle with salt.

Arrange on baking sheet and roast 20–25 minutes, until tender and golden.

Remove from heat and let cool.

3. While parsnips are roasting, cut green tops from scallions; reserve white bulbs for another use. Steam scallion tops in

vegetables steamer until just wilted. Set aside to cool. Separate scallion tops into 24 strips. 4. While parsnips are roasting, in small bowl, combine crème fraîche with tarragon.

Season to taste with salt and pepper.

Transfer to tightly covered container and refrigerate up to 24 hours. 5. Divide parsnips into 24 bundles, and gently tie one scallion strip around each bundle. Arrange on serving platter, cover tightly with foil or plastic wrap, and refrigerate up to 24 hours. Top each bundle with dollop of crème fraîche.

Serve chilled or at room temperature.

Per serving: 120 cal; 1g prot; 10g total fat (5g sat fat); 6g carb; 25mg chol; 15mg sod; 2g fiber; 2g sugar

Caramelized Onion & Black Olive Crostini

Serves 12 (makes 24 crostini)

Slow-cooking onions brings out their natural sugars, for a deep, intensely fl avorful topping that's high in nutrients and low in fat and calories. This minimalist, vegan crostini is designed to highlight the rich onion fl avor; for more color, add chopped arugula, roasted tomatoes, or wild mushrooms. Or customize for your guests: swap gluten-free, Paleo, or Keto bread for the baguette.

2 Tbs. olive oil 1 large yellow onion, halved and thinly sliced 1 Tbs. finely minced fresh rosemary needles ½ cup finely chopped black olives 1 large baguette, cut on the diagonal into 24 slices Olive oil for brushing baguette Fresh rosemary for garnish (optional)

1. In large, heavy skillet, heat olive oil over medium heat. Add onion and toss to coat with oil. Cook 20–25 minutes, stirring frequently, until onions are golden-brown and soft. Stir in rosemary and cook 2 minutes longer. 2. Remove from heat and let cool. Stir in olives and season to taste with salt and pepper. Transfer to tightly sealed container and refrigerate until ready to serve.

3. While onions are cooking, preheat oven to 400°F. Line baking sheet with parchment paper. Arrange baguette slices on baking sheet. Brush tops with olive oil and bake 7–10 minutes, until golden and crispy. Remove from heat and sprinkle with salt. Let cool and store in tightly sealed container until ready to serve. 4. To serve, top each baguette slice with caramelized onion and olive mixture.

Arrange on serving platter, garnish with fresh rosemary, if desired, and serve immediately.

Per serving: 300 cal; 10g prot; 5g total fat (0.5g sat fat); 54g carb; 0mg chol; 540mg sod; 0g fi ber; 3g sugar

Butternut Squash, Sage, and Apple Bisque Shooters

Makes 12–16 shooters

This creamy, luxurious soup is equally delicious served hot or chilled—sub skim milk for a skinnier version, or make it vegan with unsweetened almond milk. Granny Smith or Pink Lady apples add tart-sweet undertones; swap Bosc or Anjou pears for intriguing, nutty-sweet notes. We topped ours with toasted hazelnuts for easy crunch and fl avor. Or try this elegant garnish: fry small fresh sage leaves, drain on paper towels, and sprinkle with salt. Top each shooter with one fried sage leaf just before serving.

2 Tbs. olive oil 1 small leek, thinly sliced 3 garlic cloves, chopped 2 large apples, peeled, seeded, and chopped 2 12-oz. bags frozen butternut squash, thawed 3 cups chicken or vegetable broth ½ –1 tsp. dried sage ½ –1 cup heavy cream or milk Chopped toasted hazelnuts for garnish

1. Heat olive oil in large soup pot and cook leeks 3 minutes, until just softened. Stir in garlic and cook 1 minute more, stirring constantly.

Add apples, butternut squash, 3 cups broth, and dried sage. Bring to a boil, reduce heat, and simmer 5–7 minutes, until apples are soft.

Stir in cream or milk.

2. Transfer to blender and purée until very smooth and creamy. Season to taste with salt and pepper. Refrigerate in tightly covered container up to 24 hours before serving. 3. To serve cold: divide among small, squat glasses, sprinkle with chopped hazelnuts, and serve chilled. To serve hot: warm through 20 minutes before serving, divide among individual small cups, sprinkle with chopped hazelnuts, and serve immediately.

Per serving: 90 cal; 2g prot; 5g total fat (2g sat fat); 12g carb; 10mg chol; 20mg sod; 1g fi ber; 5g sugar

It’s the Bomb!

Inspired by the chocolate masters of Italy, Eric Torres-Garcia left the world of finance behind to create his own delicious confections—Cocoa Bombs.

BY CHRIS MANN

In the spring of 2019, two years into pursuing his master’s degree in finance in Turin, Italy, Eric Torres- Garcia found himself increasingly drawn to a more creative, sweeter calling. “Turin is very passionate about its confection industry,” says Torres-Garcia, 25. “I saw and experienced a lot during my time there—and the chocolate made a big impression on me.” Months into an unfulfilling accounting job he took when returning to the U.S. that fall, lingering visions of a popular European Easter egg treat inspired Torres to transform hot cocoa—and his life.

“One December morning, I got up and felt a great urge to start playing around with this idea,” he recalls. “I bought around $15 worth of ingredients, came home, and started attempting a prototype. After many failed attempts, I finally ended up getting a good version.”

Torres-Garcia’s video of the results, featuring a hollow chocolate orb suddenly bursting forth with hidden mini marshmallows and hot cocoa under a cascade of steamed milk, received over 2.5 million views on Tik-Tok. The video’s

“One December morning, I felt a great urge to start playing around with this idea,” says Cocoa Bombs creator Eric Torres-Garcia. “I bought around $15 worth of ingredients and started attempting a prototype. After many failed attempts, I finally ended up getting a good version.”

title: “Would anyone buy these?” The world’s answer: “By the boatloads.”

Two years later, TorresGarcia’s CocoaBombs.com remains the overnight candymaker’s magic ticket to culinary success. His tasty treats are now shipped worldwide and available in select stores and bakeries. What’s more, he shares with readers how to whip up seasonal, special-event, and everyday chocolaty explosions in his new book, Cocoa Bombs: Over 40 Make-at-Home Recipes for Explosively Fun Hot Chocolate Drinks.

BN: Why, based on the reactions you received, did this culinary trend explode?

ETG: Hot cocoa is an item that has stayed the same since it was invented by the Mayans around 500 B.C. When you go to the grocery store and make your way to the hot cocoa aisle, all you see is powder. Our product disrupted the entire industry because it was, and continues to be, a novelty and specialty item. It’s irresistible!

BN: Which of your book’s recipes would you recommend for beginners?

ETG: If it were me, I would go with a milk chocolatebase recipe. Working with dark and white chocolate can be a little challenging. Dark chocolate contains more cocoa, which makes it a lot more runny, and white chocolate doesn’t contain as much cocoa, making it a lot more sensitive to temperature. Milk chocolate is the smoothest and easiest to work with. It contains just the right amount of cocoa, and it’s not too runny or chunky.

BN: What goes into your keto-friendly High- Protein Cocoa Bombs?

ETG: The Keto-friendly Bomb is made with a sugar-free, extra-dark-chocolate shell and high-protein hot cocoa mix. The high-protein hot cocoa mix—either fudge brownie or chocolate fl avor works great here—can be found at most supplement stores or online.

BN: How do you incorporate matcha powder in your White Chocolate and Matcha Cocoa Bombs?

ETG: These are a fan favorite! When the white chocolate is melted, you can infuse it with a little ceremonial matcha to give it a nice pastel green color. To decorate, you can drizzle over the remaining tempered chocolate, then sprinkle each with a light dusting of matcha powder.

BN: Any tips on tempering and working with di erent types of chocolates?

BN: What equipment and essential ingredients are needed to make these treats?

ETG: You will need a silicone mold, food thermometer, soup spoon/pastry brush, microwave-safe bowl/double boiler, cupcake liners, piping bag, and, of course, chocolate, marshmallows, hot cocoa mix, sprinkles, and other candies.

BN: Which spices, oils, and other natural ingredients are must-haves for holiday and winter-themed Bombs?

ETG: Our customers love spicy Bombs during colder weather. I’m a big fan of our Mexican Cinnamon Cocoa Bombs. As we get into winter and the holiday season, we have seen great success with our Peppermint and S’mores Bombs.

BN: What extras go into creating your Reindeer Cocoa Bombs?

ETG: These can be made with just a few extra ingredients. We break up some pretzel twists for antlers and use chocolate drops or even a cinnamon gumdrop for the red nose.

ETG: Chocolate can be very fi nicky! Typically, the higher the cocoa content, the higher the melting point and runnier it is when melting and molding. When tempering chocolate in the microwave, make sure to heat it up using a microwave-safe bowl, start with 30–45-second intervals, and mix until it is thoroughly melted and at the correct temper/working temperature. When tempering using the double boiler method, be sure to stir constantly so that the heat doesn’t burn your chocolate. Take o the double boiler when it is melted, and stir until it cools down. Milk and white chocolate are typically tempered at around 85–88°F and dark chocolate at 88–91°F. Always consult your chocolate supplier for directions.

Win a copy of Cocoa Bombs! We have 3 copies ready to give out. To enter, email your name and address to betternutritionfreebie@ How to Gift and Serve Cocoa Bombs for the Winter Holidays gmail.com. Please put

“There are endless twists for gifting and serving Cocoa Bombs,” says Eric Torres-Garcia. “We have seen Cocoa Bombs served in cocktails such as dark chocolate Irish co ee, chocolate “Cocoa” in the subject line. Good luck! bourbon whiskey, white chocolate peppermint schnapps, and tons of variations with fi llings and toppings. We’ve also seen a lot of sugar-free requests, and if you’re able to fi nd sugar-free chocolate, it can be a great way to serve a healthier Cocoa Bomb. The countless options also apply when gifting Cocoa Bombs. Some of the ways we typically see these items gifted are inside of mugs or in candy boxes and cellophane bags that can be personalized and decorated with bows and notes. You really can’t go wrong with hot chocolate during the winter!”

Easy Holiday Entrée

Tired of the same-old holiday turkey and ham? This simple-yetsatisfying pork tenderloin dish may be just what you’re looking for to freshen things up this year.

BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC

Pork tenderloin is an amazing “alternative” to standard holiday fare. It’s relatively easy to prepare, and makes for really tasty leftovers. And there’s nothing to fear in the fat from pasture-raised pigs. Which brings us to an important point about animals in the food supply.

A food and cooking column might not be the most perfect forum to discuss the debate over eating animals, but I can’t wholly recommend pork—or, actually, any meat—without making a disclaimer: I am an animal lover.

At the same time, as a nutritionist, I am of the opinion that humans do better with some animal products in their diets.

So, I try to eat beef, pork, chicken, and eggs only from pasture-raised animals. This isn’t always possible, of course, but in researching this column, I easily found a dozen places online that sell pastured pork, grass-fed beef, and the like—and farmers markets across the country are filled with people who raise their livestock humanely. Yes, it’s usually a little more expensive than the horrible, factory-farmed, hormoneand-antibiotic-filled meat sold at most supermarkets, but I’d rather eat less of the good stuff than more of the stuff that’s bad for my body and the planet.

With that in mind, pork tenderloin—also known as pork filet—is an excellent source of protein, vitamin B1 (thiamine), phosphorus, vitamin B6, and niacin. It’s also a very good source of potassium, vitamin B2 (riboflavin), and zinc (important for immunity).

All those old commercials touting pork as the “other white meat” were based on the fact that pork is low-fat, but we now know that fats—even saturated fats—aren’t the problem in our diets. Sugar and processed carbohydrates are. And pork has none of those!

FEATURED INGREDIENT

Peanuts

Most of us are familiar with salted peanuts as a snack bartenders o er to make us thirstier, but the lowly peanut is actually surprisingly high in antioxidants. In fact, scientists from the University of Florida’s Institute of Food and Agricultural Sciences found that peanuts rival many fruits. “When it comes to antioxidant content, peanuts are right up there with strawberries,” says Steve Talcott, one of the researchers whose study was published in the Journal of Food Chemistry.

But peanuts o er more than just antioxidants. When researchers at Purdue University investigated the impact of peanut consumption on total diet quality, “We found that including peanuts in the diet significantly increased magnesium, folate, fiber, copper, vitamin E, and arginine, all of which play a role in the prevention of heart disease,” says Dr. Richard Matttes, one of the principle investigators of the study, which was published in the Journal of the American College of Nutrition.

About half of the fat in peanuts comes from monounsaturated fat, the same kind that’s so plentiful in the Mediterranean diet, which has been shown in virtually every study to be associated with lower levels of heart disease and cancer. A new peanut has been developed recently called a “high oleic peanut,” which is good news because oleic acid is the monounsaturated fat that all the shouting is about. The new high oleic peanut has been engineered to have about 80 percent of its fat (instead of 50 percent) from oleic acid, thus boosting the peanut’s monounsaturated fat content even higher.

WORTH KNOWING

In my local natural foods store, there’s a little grinder that sits in the produce section. You throw peanuts into the sieve and put a little plastic container underneath, flip the switch, and out comes the richest, most delicious, oily, thick peanut butter you can imagine. That’s real peanut butter with nothing added, just the benefits of the peanuts described above. You can also buy ready-made jars of peanut butter like that in health food stores, usually labeled natural, and sometimes also organic.

make it!

Braised Peanut Pork Tenderloin

Serves 8

2 Tbs. neutrally flavored vegetable oil 2 16-oz. pork tenderloins, trimmed of fat and silver skin (connective tissue) 2 Tbs. minced fresh garlic 1 Tbs. minced fresh ginger ½ cup unsalted crunchy natural peanut butter ¼ cup tamari 3 Tbs. fresh lemon juice 1 Tbs. brown sugar ¼ tsp. cayenne pepper ½ cup light coconut milk ½ cup water ¹⁄3 cup finely sliced scallions, greens only, optional for garnish ¼ cup chopped fresh cilantro, optional for garnish

1. Heat oil over medium-high heat. Gently arrange prepared tenderloins in pan and season lightly with salt and pepper. Sear until lightly browned, about 4 minutes. Flip, and repeat on the other side. Remove meat and set aside on plate to rest. 2. Add garlic and ginger to hot pan, and cook about 30 seconds, stirring frequently, until very fragrant. Add peanut butter, tamari, lemon juice, brown sugar, cayenne, coconut milk, and water, and whisk until well combined and just beginning to boil. 3. Reduce heat to lowest setting, return seared tenderloins to pan, roll gently to coat in sauce, cover, and cook until instant-read thermometer reads 145°F (or to desired doneness), about 12 minutes. Remove tenderloins and allow to rest 5 minutes before slicing. Serve slices with sauce and garnish with prepared green onion and cilantro, if using.

Per serving: 270 cal; 29g prot; 14g total fat (2.5g sat fat); 7g carb; 75mg chol; 570mg sod; 1g fiber; 3g sugar

Notes from the Clean Food Coach

If you want to stay with an Asian theme for your holiday meal, this dish pairs beautifully with coconut rice and a tangy marinated cucumber salad. To make a quick “pickled” salad, whisk together ¼ cup lime juice, 2 teaspoons sugar, ¼ teaspoon salt, and 2 tablespoons finely sliced scallions. Add ²/3 cup shredded carrots and 2 large cucumbers, halved lengthwise, seeded, and thinly sliced. If the skin is tough, peel before slicing. Toss to combine and chill until ready to serve.

Healthy Indulgences for the Holidays

Follow this guide to choose wines, co ees, and chocolates you can feel extra good about.

BY MELISSA DIANE SMITH

’Tis the season for holiday indulgences. During this festive time of year, you might want to relax with a glass of expensive wine, savor a cup of really good coffee, or treat yourself to a few pieces of the highest-quality chocolate. Unfortunately, the ingredients used to make these seasonal favorites are often sprayed with harmful pesticides and produced in unfair or unhealthy working conditions, which can throw a wet blanket on your holiday merrymaking.

But if you’re willing to do a little work—and, yes, pay a little extra—you can find wines, coffees, and chocolates produced with farming and fair-trade practices that are better for you, the environment, and everyone involved. So you can feel extra good about partaking in these luxuries and sharing them with your family or friends.

Wine Not Go Organic?

To enjoy the relaxing effects of wine without the harmful synthetic pesticides routinely sprayed on grapes, seek out organic varieties—or at least brands bearing the Made with Organic Grapes designation. The difference? It’s mostly a matter of sulfites, naturally occurring compounds that are often added as preservatives, which can cause severe allergic reactions in some people.

As you might imagine, a wine that qualifies as Made with Organic Grapes must be produced using 100 percent organic grapes. But while these wines must also adhere to some limits on additives that can be used during the winemaking process, added sulfites are allowed. Bonterra Organic Vineyards offers bottles, boxes, and cans of several varieties of this type of wine. Other “Made with Organic Grapes” brands include Bronco Rare Earth Cabernet Sauvignon and Grifone Pinot Grigio.

A wine that bears the USDA Organic label adheres to the same standards as wines made with organic grapes, but takes them one step further. Additives such as coloring agents, flavoring agents, and sulfites cannot be used during the winemaking process. The lack of added sulfites is a big health benefit because it allows some people who are sensitive to sulfites to enjoy a glass of wine without experiencing symptoms such as headaches, asthma, or stomach pain.

Frey Vineyards is considered America’s first organic and biodynamic winery. Based in Mendocino County, Calif., Frey has been producing vegan, glutenfree, organic wines with no added sulfites since 1980. Its brands include

Frey Organic, Biodynamic Field Blend, Organic Agriculturist, Pacific Red-

wood, and Sun & Rain, each of which celebrates an aspect of organic agriculture, biodynamic farming, or other themes. Frey Organic Pinot Noir, Pinot Grigio, and Biodynamic Cabernet Sauvignon are popular choices.

Other companies that produce USDA Organic wine with no added sulfi tes include Badger Mountain (from Washington), Stellar Winery (from South Africa), La Cantina Pizzolato (from Italy), and Spartico (from Spain).

Stop & Smell the Co ee

Coff ee is best known for its energizing caff eine, but it also contains antioxidants and other substances that help reduce infl ammation in the body. Drinking coff ee may also have a protective eff ect on the liver.

If only you or just a few people at your holiday gathering want coff ee, consider trying Mount Hagen, an easy-to-fi nd, instant, USDA Organic, Fair Trade coff ee—many people feel it tastes like fresh brewed!

Other highly rated, certifi ed organic coff ee brands found in many natural food stores include Laird Superfood, a company that emphasizes sustainability and social responsibility; Equal Exchange, which emphasizes farmer fairness as a top priority; and Kicking Horse, which also is labeled Fair Trade.

For super-smooth java, try Bulletproof Coff ee, available in whole bean, ground, Keurig-compatible pods, and on-the-go cold brew beverages. Bulletproof’s products are advertised as “clean,” grown on high-altitude estates in Guatemala and Colombia, washed, and tested for toxins. Many coff ee lovers fi nd them so smooth, they don’t even need to add sweetener.

For a brew that tastes like coff ee yet has medicinal mushrooms to prevent jitters, soothe the stomach, promote mental focus, and support immunity, consider Four Sigmatic Mushroom Coff ee, available as ground coff ee, coffee pods, and lightly sweetened individual latte packs that you add to hot water.

Calling All Chocolate Lovers

Chocolate is a product of the cacao bean, more commonly known as cocoa. Like coff ee, chocolate production often leads to ecological destruction and exploitative working conditions. To take the guilt

The Health Benefi ts of Wine, Coff ee, and Chocolate

Wine, co ee, and chocolate all can be harmful to your health if you overdo them. But each of these indulgences can also be benefi cial in small-to-moderate amounts. To get the most health bang for your buck, choose varieties made with clean, quality ingredients that work best with your individual biochemistry, and savor them in small amounts. The following is a quick nutritional and health rundown of each.

WINE

Research on the health benefi ts of wine has focused mainly on red wine, which is highest in the anti-infl ammatory compound resveratrol. But don’t overlook white wine, which has also been linked to health benefi ts. For about 125 calories, a glass of red wine provides a good dose of manganese, potassium, and magnesium. A glass of white wine has slightly fewer calories, but also supplies slightly lower amounts of these nutrients.

Many population studies have shown that wine drinkers have lower risks of death from all causes, including heart disease. One study found that people who drank low-to-moderate amounts of wine were less likely to die from heart disease or stroke than people who drank beer or other spirits. Another study in 2015 found that wine drinkers had a lower risk of osteoarthritis compared to beer drinkers.

CHOCOLATE

Made from the seeds of the cacao tree, dark chocolate is a good source of nutrients that can positively a ect your health. It’s rich in manganese, copper, iron, and magnesium and also provides some potassium, zinc, and selenium. And it’s positively loaded with biologically active antioxidant compounds such as polyphenols, fl avanols, and catechins. One study showed that cocoa and dark chocolate had more antioxidant activity, polyphenols, and fl avanols than any other fruits tested—including blueberries and açai.

The antioxidant-exhibiting compounds in dark chocolate can reduce insulin resistance, which is a common risk factor for diabetes and heart disease. They may also improve blood fl ow to the skin, protect skin against sun damage, and improve blood fl ow to the brain.

COFFEE

Co ee is made from beans, and many of the nutrients in co ee beans end up in brewed co ee. In fact, a single cup, which contains a paltry 2 calories, features several essential nutrients, including ribofl avin (vitamin B2), pantothenic acid, manganese, and potassium. Co ee beans also contain polyphenols, a type of antioxidant that can help rid the body of free-radical waste products. And research has shown that drinking co ee may help protect against type 2 diabetes, Parkinson’s disease, liver cancer, and non-alcoholic fatty liver disease.

out of this guilty pleasure, buy organic chocolate that’s also produced and distributed using Fair Trade practices.

Theo Chocolate is one brand with a mission and values that allow everyone in the bean-to-bar process to thrive. It sells a wide variety of bar flavors, including Orange Dark Chocolate and Mint Dark Chocolate, as well as chocolate-covered bites, cups, and caramels.

Equal Exchange is another ethical brand that offers unique flavors such as Coconut Milk Chocolate and Lemon Ginger Dark Chocolate. It also produces mini chocolates as well as Hot Cocoa and Dark Hot Chocolate mixes.

Alter Eco bills its products as “the cleanest, greenest chocolate” available. In 2020, the company launched The Alter Eco Foundation, which provides resources to help farmers transition to a form of regenerative agriculture known as dynamic agroforestry. This practice promotes a diversity of crops that benefit not only the land but also the farmers who live and work on it. Alter Eco sells a variety of bars, including Classic Grass Fed Milk Chocolate and Coconut Toffee Dark Chocolate, as well as assorted tru es and nut butter bombs.

Dr. Bronner’s, the family-owned maker of the top-selling brand of soap in North America, is the new kid on the block of ethical chocolates. It recently launched six varieties of Dr. Bronner’s All-One Chocolate bars, including Smooth Coconut Praline and Crunchy Hazelnut Butter. They’re made with 70 percent dark chocolate from cocoa beans using regenerative organic/dynamic agroforestry practices and sweetened with lower-glycemic coconut sugar.

For organic chocolate without cane or coconut sugar, try Heavenly Organics chocolate patties, which are sweetened with 100 percent organic, wild raw honey produced using non-invasive methods to protect wild bee populations. This honey is not only organic but also Glyphosate Residue Free Certified. Heavenly’s unique products include

Pomegranate Chocolate Honey Patties

and Mint Chocolate Honey Patties.

If you follow a no-added-sugar diet such as a keto or Paleo, try Evolved Chocolate Organic Keto Cups in flavors ranging from Hazelnut Butter to Coffee. They’re powerful combinations of creamy cacao on the outside and smooth nut butter and MCT oil on the inside. Plus, they’re sweetened with organic monk fruit extract, which doesn’t negatively impact blood sugar or insulin levels.

RETAILER SPOTLIGHT Chequamegon Food Co-op

The Chequamegon Food Co-op, located in Ashland Wis., is a member-owned cooperative with over 3,000 owners. Sitting on the shores of Lake Superior, it’s situated in an ecologically diverse area that lends to an array of local products.

“Chequamegon” is an Ojibwe word meaning “land of shallow water,” and the co-op honors this heritage by placing Ojibwe language signs throughout the store as an important step toward recognizing the original inhabitants of the land and keeping their language alive.

In the 1970s, the co-op started as a bulk food-buying club. Since then, it has expanded to its second storefront that’s just over 6,000 square feet in size. The grocery cooperative remains a leader in local, organic, ethical, and healthy foods, o ering a deli, a fresh produce department, bulk items, a comprehensive wellness department, community classes, and both micro-loan and “chip-up” programs to promote the local economy.

Giving back to the community is in Chequamegon’s cooperative nature. The co-op o ers no-interest micro-loans to local producers twice a year, awarding up to $30,000 every year. Additionally, its Round for Partners program asks customers to “chip up” their change to a round number at the register, and the extra cents are added up and donated to a di erent local community organization each month. Annually this project donates over $12,000 back into the local economy.

The Chequamegon Food Co-op believes that a healthy community lends itself to a healthy individual, and it remains dedicated to furthering that cause by providing ecologically sound foods and products, the production and quality of which promote the health of its members and its community.

Visit the Store

Chequamegon Food Co-op

700 Main Street West Ashland, WI 54806 (715) 682-8251 www.chequamegonfoodcoop.com

Hours:

7:30 a.m. to 8 p.m. daily

Immune Compromised Hours (Masks Required)

7:30 a.m. to 9 a.m. daily

PRODUCT SPOTLIGHTS

Irwin Naturals Global Wellness Immuno-Shield with Mega D3

Global Wellness Immuno-Shield with Mega-D3 is a dynamic formula that delivers targeted nutrients and botanicals to help keep your immune system balanced and ready to take on the workload that each day brings.

Xlear Nasal Spray

Physician-backed and scientifi cally proven, Xlear Nasal Spray with xylitol is the most e ective natural nasal spray. Not only does it alleviate congestion, it cleans your nose. In fact, studies show that xylitol inhibits bacteria and viruses from sticking to tissue, allowing them to be washed away. Breathe better, be better with Xlear.

Floradix Iron + Herbs

Floradix Iron + Herbs can help you achieve healthy iron levels that maintain the energy you need to live your best life. This best-selling liquid extract contains 10 mg of nutritional iron per serving in a gentle-to-digest and easily absorbed plant-based formula with essential B vitamins and herbs.

Host Defense Lion’s Mane Powder

Lion’s mane—known as “The Smart Mushroom”—supports memory, mood, and cognition. Long renowned for supporting the nervous system, lion’s mane has been shown in studies to increase nerve growth factor. This organic, sustainably grown, and highly bioavailable powder has a mild fl avor and can be mixed into your favorite beverage or recipe.

NOW Solutions Holiday Cheer Aromatherapy Gift Case

Add more cheer to the holidays with this NOW Solutions gift case that includes a mini essential oil di user plus four 10-mL bottles of festive essential oils: Clove, Nutmeg, Candy Cane Blend, and Christmas Tree Blend.

Arthur Andrew Medical Syntol AMD

When common ailments take a toll, or unwanted yeast grows out of control, turn to Syntol AMD. Its unique combination of probiotics, prebiotics, and enzymes supports your immune defenses and balances healthy fungal levels without the uncomfortable “detox” symptoms commonly associated with other cleanses.

Seasonal Superstar

Looking for a festive alternative to cranberries? Try adding a burst of healthful flavor to your dishes with pomegranates.

BY NEIL ZEVNIK

make it!

Mediterranean Couscous with Pomegranate Seeds & Mint

Serves 4

If you have leftovers of this flu y side dish, serve it as a zesty cold salad.

1 10-oz. box plain couscous 1 Tbs. lemon olive oil ½ cup pomegranate seeds ½ cup chopped walnuts ¼ cup chopped fresh mint ¼ cup chopped fresh flat-leaf parsley 2 Tbs. currants

Prepare couscous according to package directions, adding lemon olive oil to liquid. Flu couscous with fork, and lightly stir in remaining ingredients.

Per serving: 436 cal; 14g prot; 13g total fat (1g sat fat); 67g carb; 0g chol; 13g sod; 6g fiber; 10g sugars

SPINSscan Natural / Natural Products Supermarkets >$2MM / Total US - Natural Channel / Mushrooms Ingredient Report / 52 Weeks Ending 9/5/2021.

1,400MG

LION’S MANE PER SERVING

1,500MG

LION’S MANE PER SERVING

760MG

LION’S MANE PER SERVING

800MG

LION’S MANE PER SERVING

INTRODUCES MYCOBREW ®

LION’S MANE DRINK MIXES

New MycoBrew® mycelium-powered drink mixes are reinforced with organic, USA-grown Lion’s Mane, “The Smart Mushroom”!

TRY ALL FOUR MYCOBREW® DRINK MIXES FOR AN UPGRADE TO YOUR EVERYDAY ROUTINE!

MYCOBREW® COFFEE Organic Lion’s Mane and 100% Arabica instant coffee are the perfect upgrade to your morning routine! MYCOBREW® MATCHA An uplifting blend of Lion’s Mane and shadegrown Japanese matcha. MYCOBREW® COCOA A delicious blend of Lion’s Mane and Fair Trade Certi ed™ cocoa and coconut sugar. MYCOBREW®MOCHA This superfood formula combines 100% Arabica instant coffee, Lion’s Mane, and Fair Trade Certi ed™ cocoa and coconut sugar.