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We did it. We picked the winner of our first Vegan Recipe Contest! Drumroll, please…It’s a delicious, easy-to-make Pea Pesto Pasta with Basil and Mint (page 6).
Readers across the nation submitted more than 500 recipes for our esteemed judges, Chef Mark Reinfeld and Food Network host Ellie Krieger, to review. And judging wasn’t easy because there were a plethora of healthy, tasty, creative options, all using at least one Simple Truth product. Keep your eyes peeled on our website, as we’ll be trickling out an array of the top recipes for you to enjoy.
A few issues back I wrote about trying to eat more vegan. Dairy cheese is still the challenge for me, but I’ve been having fun experimenting with plant-based cheeses like Miyoko’s, Treeline Treenut Cheese and Kite Hill. I’ve also discovered that nutritional yeast is a flavorful substitute for grated cheese on popcorn or pasta, or as the main cheese in mac and cheese.
I was recently on a hike with a girlfriend who shared that her husband is wanting to eat better, with less meat. She was all for healthier meals but was feeling like she was in a rut, making the same things over and over. So, we had a fun conversation in which I recounted how I’ve been working to expand my meal repertoire with more options and a variety of dishes.
One trick I learned is building a bowl. Start with a grain like brown rice, quinoa, couscous, farro or buckwheat; next add some raw, steamed, or roasted veggies and greens; then add a protein (beans, tofu, tempeh, seitan); and top with a homemade sauce or dressing. One of my favorite quick dressings is a blend of tahini, soy sauce, water, crushed garlic, a bit
of chile paste and freshly ground ginger. I also like to sprinkle on some seeds, like flax or pumpkin, for added crunch and nutrition.
In this issue, we have a selection of fast and flavorful bowls (pages 23-25), including a Deconstructed Egg Roll Bowl with Sweet and Sour Sauce, and an Acorn Squash, Chicken Sausage and Sage Brown-Butter Bowl. Although they’re not all vegan, they are delicious. And you can always substitute ingredients.
We also have a section of hearty soups (pages 27-29) to keep your tummy warm and satisfied on those cooler fall days, including an Artichoke, Barley, Chicken and Lemon Soup and a Super-Quick Sweet Red Pepper and Green Chile Bisque.
What would a fall issue be without squash? Our friends at Johnson & Wales University College of Culinary Arts created a menu of options using different types of squash (pages 18-20). There’s a Delicata Squash, Garbanzo and Tofu Curry; a Spaghetti Squash Teriyaki Bowl; and Calabaza en Tacha (candied squash). And have you ever tried a Butternut Squash Lassi? It’s delicious!
Fall is one of my favorite seasons for cooking because when it’s cold outside, I want to be inside by a warm stove. Enjoy this time of year and let me know what you’re doing to add more variety to your meal rotation. I would love to hear from you.
Rebecca Heaton, Editor editor@livenaturallymagazine.comSay
BY KAREN MORSETRY
Roasted Root Vegetable Couscous with Horseradish Dressing
Celeriac
BY DINA DELEASA-GONSAR
Acorn Squash, Chicken Sausage and Sage
Brown-Butter Bowl 23
Artichoke, Barley, Chicken and Lemon Soup 28
Butternut Squash Lassi 20
Calabaza en Tacha (Candied Squash) 20
Deconstructed Egg Roll Bowl with Sweet and Sour Sauce 24
Delicata Squash, Garbanzo and Tofu Curry 20
Eastern Mediterranean Chickpea and Cauliflower Rice Bowl 25
Kabocha Agrodolce 20
Pea Pesto Pasta with Basil and Mint 6
Potato, Leek and Corn
Chowder with Oven-Fried Leeks and Bacon 27
Roasted Root Vegetable Couscous with Horseradish Dressing 32
BY KIMBERLY LORD STEWARTSpaghetti Squash Teriyaki Bowl 20
Super-Quick Sweet Red Pepper and Green Chile
Bisque 29
for muscle recovery and better sleep.
THE SUPER NATURAL SUPER FRUIT
Every super natural benefit from drinking Cheribundi is supported by science and research. It’s a great tasting, 100% natural, super fruit juice with incredible benefits, created to fit in perfectly with your healthy lifestyle. That’s why athletes like Aly Raisman and over 230 college and professional sports teams use Cheribundi to always be at their best.
SEE WHAT CHERIBUNDI CAN DO FOR YOU AT CHERIBUNDI.COM
ALY RAISMAN
Part of the Live Naturally family of Kroger magazines
FALL 2018 livenaturallymagazine.com
PUBLISHER
Brendan Harrington
V.P./GROUP PUBLISHER
Deborah Juris EDITOR
Rebecca Heaton
ART DIRECTOR
Lindsay Burke
DESIGNER/DIGITAL
Shannon Moore
ASSISTANT EDITOR
Kellee Katagi
DIGITAL EDITOR
Jennifer Davis-Flynn
DIGITAL PRODUCTION ASSISTANT
Ashley McLeod
COPY EDITOR
Julie Van Keuren
MARKETING OPERATIONS MANAGER
Susan Humphrey
CONTRIBUTING WRITERS
Dina Deleasa-Gonsar, Genevieve Doll, Kellee Katagi, Shaelyn Katagi, Karen Morse, Kimberly Lord Stewart
CONTRIBUTING ARTIST AND STYLISTS
Aaron Colussi, Eric Leskovar, Nicole Dominic
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PUBLISHED BY www.hungryeyemedia.com
Thank you to everyone who participated in our first-ever vegan recipe contest. We received more than 500 entries! The grand-prize winner—selected by our esteemed judges Chef Mark Reinfeld and registered dietitian Ellie Krieger—is this tasty and refreshing pesto pasta by Danielle Cole of Boston, Mass., made with peas, basil and mint for a fun twist on a traditional dish. The easy-to-prepare recipe makes a great plant-based entrée or side dish.
SERVES 4
PESTO
1½ cups frozen Simple Truth Organic Green
Peas, thawed
1⁄3 cup fresh basil
¼ cup fresh mint
Juice of 1 lemon, about 2 tablespoons
2 tablespoons
nutritional yeast
3 tablespoons
hemp seeds
1 large or 2 small garlic cloves, finely chopped
¼ teaspoon salt
1–2 tablespoons water or Simple Truth Organic Italian Extra Virgin Olive Oil, to thin
8 ounces Simple Truth Organic Spaghetti Whole Wheat (or substitute Simple Truth Organic Gluten Free Spaghetti for a gluten-free option)
Extra peas and chopped basil and mint, for serving (optional)
Thinly sliced radish, for serving (optional)
DIRECTIONS
1. Bring 2 quarts of salted water to a rapid boil.
2. While waiting for water to boil, add pesto ingredients to a food processor or highspeed blender; start with 1 tablespoon of water or olive oil and increase if needed. Blend until a thick but creamy pesto is achieved.
3. Once water is boiling, add spaghetti and return to a boil. Cook uncovered 9–11 minutes, stirring occasionally.
4. Drain pasta, and reserve some of the water. Return drained pasta to pot.
5. Combine drained spaghetti and pesto sauce in pot. Toss pasta to ensure even coating. Add some of the
Special thanks to Carl Pluim for hosting us in his beautiful kitchen for our final recipe testing and photo shoot, and to Suzanne Prendergast for assisting on food prep and styling.
reserved pasta water if a thinner pesto sauce is desired.
6. To serve, divide pasta among four bowls and add extra peas, chopped basil and mint, and sliced radishes, if using. Enjoy!
PER SERVING: 210 CAL; 8G PROTEIN; 6G FAT; 31G CARB (4G SUGARS); 593MG SODIUM; 7G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM
One of the most decorated American Olympic gymnasts of all time, Raisman is a leader in promoting and encouraging everyone to live a happy and healthy life.
BY REBECCA HEATON
Asix-time Olympic medalist and two-time U.S. gymnastics team captain, Aly Raisman has journeyed through the highest highs and the lowest lows throughout her sports career. Today, she is working to spread a message of health and being your best self. We caught up with her to talk food and fitness, and her new partnership with Cheribundi Tart Cherry Juice.
You started gymnastics at age 2. What inspired you to stick to the sport?
I loved gymnastics so much—that’s what ultimately inspired me. I just always wanted to be at the gym. I loved watching the 2004 Olympics as well. I was about 10 years old at the time, so I watched it, dreaming and hoping that one day I would be there, too. I actually told my mom in 2004, while watching the Games on TV, that I was going to be at the Olympics someday. That was the first moment my mom realized how serious I was about the sport and that I wanted to compete at the Olympics.
Was your mom, who was a gymnast, a big influence as you grew up in the sport?
My mom always supported me. She never pushed me to continue to do gymnastics. In my opinion, that is the coach’s job. She was always there for me, whether I was first or last.
Through all your years of training, what role has nutrition played?
Nutrition is extremely important, whether you are training or not. Staying hydrated is so crucial. I compare my body to fueling up a gas
tank in a car; you constantly have to provide your body with energy. There are so many different diets and nutrition tips out there today. My advice would be to listen to your body and do what works best for you.
Do you follow any particular diet, for example: plant-based, paleo, ketogenic?
I am trying to be more plant-based. I’ve learned you have to listen to your body and do what makes you feel good. What works for you may not work for someone else. What works for me may not work for someone else. We are all different.
Do you enjoy cooking? What are some of your favorite go-to meals?
I just started to love cooking. I enjoy making vegan spinach and artichoke dip; it is so healthy and tastes refreshing, because I add extra basil and mint leaves from our family garden. I also really love veggie burgers. I haven’t tried making a veggie burger from scratch, but I want to do so soon. My family has a pizza oven outside, so I am trying to master
making a super-flat pizza. Cooking has been therapeutic and relaxing for me. Sometimes when I cook, I will play a guided meditation session on my phone; the combination is really soothing for me.
You’re an ambassador for Cheribundi Tart Cherry Juice. Please share what you like best about the brand and why. I love Cheribundi, because the product is healthy and soothing. It helps me recover, and I love drinking Cheribundi Relax before bed. Having that routine is really important to me. Keeping a balanced diet and staying hydrated helps me get a better night’s sleep and feel more rested throughout the day.
When you’re not training for gymnastics, what other activities do you enjoy?
Boxing, hiking, playing tennis (for fun), cycling, shopping, swimming, gardening, cooking.
If you could recommend three to five exercises or activities to busy people, what would they be? Going for walks to enjoy the fresh air. Crunches. Going up and down on your tippy toes as many times as you can to feel the burn in your calves. Finding a workout that is fun for you or therapeutic is also important.
Provided by Mrs. Meyer’s Clean Day
As the weather begins to cool, take time to prep and polish your home with these useful household tips.
Just like the leaves outside, fall is the perfect time to change up your color palette indoors. Paint your walls with warmer colors to make any room feel more welcoming this winter.
Remove leaves and debris from gutters to make sure water can easily drain out. Do the downspouts, for good measure.
As the days grow shorter, be sure to take advantage of as much natural light as possible. Clean your windows—especially south-facing windows—to let sunlight stream inside.
Take advantage of the warm soil to plant your spring garden. And while you’re flexing your green thumb, fertilize the lawn to give your grass the nutrients it needs to survive the winter. You won’t regret it come spring.
Give indoor surfaces a thorough scrub with products like Mrs. Meyers’ Lemon Verbena Multi-Surface Everyday Cleaner. This hard-working cleaner will keep surfaces spotless and sparkling all winter long.
From the team at Don Francisco’s Coffee, here are six tips to help you brew a flawless cup.
1 Opt for fresh, high-quality coffee. We recommend Don Francisco’s Coffee (of course!), made with freshly roasted 100 percent arabica beans and flushed with nitrogen to keep the coffee fresh until you open the package at home. Use within one week of opening, or store in an airtight container in the freezer.
2 Use good water. Coffee is 98 percent water, so the water you use will definitely impact the taste. Make sure it’s high quality and cold or room temperature, with no odor and no visible impurities. If you have hard water, consider using bottled water.
3 Choose a good brew strength. For a standard drip machine, use 2 rounded tablespoons of coffee for each 6-ounce cup of water. Add a bit more or less to adjust the strength of your brew.
4 Select the right grind size. Long-brew methods like cold brew require a coarse grind; fast-brew methods like espresso require a fine grind. For your home drip coffee maker, use a medium grind.
5 Keep equipment clean. Coffee has natural oils that stick to your brew cone and coffeepot. If you don’t clean your equipment properly, those oils build up and cause bitterness in your brew. Clean all washable parts after every use.
6 Drink immediately. For best flavor, drink your coffee within 15–20 minutes of brewing. Heat changes the flavor; don’t let your fresh pot sit on the burner for more than 30 minutes. Also, never reheat coffee; it will change the flavor.
Just in time for National Pasta Month in October, a new study suggests that pasta can be part of a healthy diet without packing on the pounds. Researchers at St. Michael’s Hospital in Toronto conducted trials with close to 2,500 people who consumed pasta (instead of other carbohydrates) as part of a healthy, low–glycemic index (GI) diet. Unlike most “refined” carbohydrates, such as white bread and white rice, pasta has a low GI, meaning the body digests and absorbs it more slowly, causing a gentler and smaller rise in blood sugar levels. Participants on average ate 3.3 servings of pasta per week and experienced a small weight loss (about 1 pound) over a 12-week period. Lead study author Dr. John Sievenpiper says: “We can now say with some confidence that pasta does not have an adverse effect on body weight outcomes when it is consumed as part of a healthy dietary pattern.” Can you say “spaghetti time”?
If you’re larger around the middle, chances are strong that you’re also low in vitamin D, suggests a recent study out of the Netherlands. Researchers examined data from nearly 6,700 participants, ages 45 to 65, and found that, for both men and women, higher abdominal-fat levels correlated with lower vitamin D levels—both of which are associated with higher risk of diseases, including diabetes, autoimmune disorders, lung disease, dementia, heart disease and more.
On the flip side, multiple studies have shown that higher levels of active vitamin D are linked to greater strength and lean muscle mass. What’s not clear in any of the studies, however, is which is the cause and which is the effect: Do low levels of D increase belly fat and zap muscle mass? Or does fat diminish your ability to absorb D? Until more is known, you’d be wise to shore up on your vitamin D (sunshine and supplements are your best bet) and optimize your exercise and healthy eating to minimize abdominal fat.
Kellee Katagi
October is National Pasta Month. Visit livenaturallymagazine.com throughout the month for great new recipes courtesy of Barilla, plus fun facts and stories about pasta.
Chateau Ste. Michelle winery in Woodinville, Wash. recently became LIVE Certified, joining its other facility and two of its estate vineyards. The LIVE Certification is a rigorous approval, which holds sustainability in the winemaking process to a very high standard—a standard that is evident in the product, says Chateau Ste. Michelle’s environmental specialist, Jessica Myer. The environmentally responsible way of growing and crafting wine results in the best wine possible, she explains.
Starting at the vineyards, Chateau Ste. Michelle uses drip irrigation for water conservation; soaps, oils and plant extracts as natural pesticides; and cover crops to reduce soil erosion. Uniquely, they also build nesting boxes for American kestrels, which provide natural pest control. In the wineries themselves, being water- and energyefficient is a priority. They also reduce waste by recycling every part of the bottle, and shrink their carbon footprint by using a rail system to ship their wine.
All this work is definitely not wasted. The care and passion from the workers in every step of the process can be tasted in every bottle of wine, says communications director Lynda Eller. Although the growing climate in Washington is conducive to many good wine varietals, Chateau Ste. Michelle is most known for its Cabernet, Chardonnay, Merlot and now Syrah, which is emerging as another signature grape. Great, eco-friendly wine is not the only thing Chateau Ste. Michelle gives to the community. The winery also hosts winter theater events and fall concerts, which support its charitable giving program, benefiting more than 400 nonprofits annually, including the Seattle Children’s Hospital and scholarship funds for local students. “Our culture revolves around sustainability as well as philanthropy,” Eller says. In every aspect, Chateau Ste. Michelle makes its libations the natural goodness wine should be. Learn more at ste-michelle.com.
When it comes to espresso, Tony’s Coffee can hang with the best.
It may seem crazy that a family-owned coffee shop in Bellingham, Wash. can actually make espressos better than most U.S. coffee giants, but Tony’s Coffee has won Coffee Fest’s America’s Best Espresso Competition, as well as many other accolades for its delectable drink.
“We started the same year as Starbucks [1971], and while we remained obviously much, much smaller, we were actually serving espressos before them,” says director of sales and marketing David Yake. “We kind of are responsible for bringing espresso culture to Bellingham, and in some ways, the whole Northwest.”
Beyond espresso, Tony’s roasts many delicious craft coffees, many of which are fair trade and organic, or single-origin—from places including Tanzania and El Salvador. Then, Tony’s helps you better enjoy these coffees by teaching you how to step up your home-brewing game. Check out their easy-to-follow videos at tonyscoffee. com/education.
Following the company rule to never settle, Tony’s Coffee always has something ambitious on the horizon. At the moment, its goal is to continue growing in sustainability by working with Climate Collaborative to reduce its carbon footprint, Yake says. What does this approach mean for the customer? That Tony’s Coffee is sure to satisfy your thirst, not just for coffee but for knowledge, too—all while striving to take care of the natural land the coffee is grown in. —
Shaelyn Katagi
Build a better bowl with these good-ingredient morning options that mimic less-nutritious standbys.
BY KELLEE KATAGISome mornings, only cereal satisfies. But often our go-to choices—those comfort-food cereals we grew up with—are laden with sugar and unnatural ingredients that make for a not-so-healthy start to our day. Here we identify better-for-you cold-cereal options that will appease your cravings with bowls full of ingredients that build you up, not drag you down.
OUR PICK. Grain Berry Multi-Bran Flakes
Why we like it: Grain Berry combines a particular type of the grain sorghum with whole wheat to create satisfying flakes that are ridiculously high in antioxidants. In one bowl you’ll get 20 percent of your daily fiber needs and just 5 grams of sugar.
Our tasters say: “Lightly sweet and super-crunchy.”
Bonus points for: Pareve
Also try: Uncle Sam Original Wheat Berry Flakes
OUR PICK.
Kashi Heart to Heart Honey Toasted Oat Cereal
Why we like it: Organic honey sweetens this American Heart Association–approved cereal so perfectly that you’ll be surprised to discover that each bowl has only 5 grams of sugar. It also serves up 15 percent of your daily fiber and 17 grams of whole grains.
Our tasters say: “I like that there’s no aftertaste.”
Bonus points for: Non-GMO, Organic, Sustainable Packaging
Also try: Cascadian Farm Organic Honey Nut O’s
OUR PICK
Mom’s Best Cereals
Toasted Cinnamon Squares
Why we like it: Mom’s Best uses real cinnamon to flavor these snackable squares, but they’re also notable for what’s not in them: no artificial colors or flavors, no partially hydrogenated oils, no high-fructose corn syrup.
Bonus: They’re made using renewable wind energy.
Our tasters say: “Ideal for when you’re craving ‘sweet.’”
Bonus points for: Sustainable Packaging
Also try: Cascadian Farm Organic Cinnamon Crunch
OUR PICK Barbara’s Peanut Butter Puffins
Why we like it: These tasty puffs achieve a rich, peanut-buttery taste using only 6 grams of sugar per serving. Plus, they’re made from whole-grain oats, non-GMO corn, and peanut butter that contains just peanuts and salt.
Our tasters say: “Yummy, even without milk!”
Bonus points for: Non-GMO, Rainforest Alliance Certified, Sustainable Packaging, Vegan
Also try: Nature’s Path Organic Envirokidz Peanut Butter Panda Puffs
OUR
Why we like it: Your kids will never suspect this cereal’s base ingredients: a blend of navy beans, lentils and garbanzo beans. The berry color and flavor come straight from dried blueberries, and with just 6 grams of sugar, a bowlful won’t launch your kids into a sugar coma.
Our tasters say: “Tastes just like fresh blueberries.”
Bonus points for: Gluten-Free, Non-GMO
Also try: Van’s Blissfully Berry
Why we like it: The American Heart Association certified these wholewheat biscuits as a heart-healthy food, thanks to their 365 wholegrain wheat kernels per biscuit. Each serving delivers 4 grams of fiber, 4 grams of protein and a mere 2 grams of sugar—without sacrificing flavor.
Our tasters say: “I love the texture— it’s not stringy!”
Bonus points for: Non-GMO, Rainforest Alliance Certified, Vegan
Also try: Grain Berry Shredded Wheat
TURN
THE PAGE FOR
Simple, whole-food, non-GMO ingredients—think almonds, sunflower seeds, whole-grain oats and more—and 6 grams of sugar or less per serving make these granolas a wise option. Choose from 11 flavors, including Maple Pecan, Honey Almond, Triple Berry, and gluten-free Cacao & Cashew Butter.
For a tummysatisfying crunch, it’s tough to beat granola. These natural brands incorporate deliciously nutritious ingredients that can keep you satiated until lunch.
BY KELLEE KATAGIKnown for sports bars and gels, Clif is expanding its energy expertise into the granola arena. Ingredients include organic oats, seeds, cashews, almonds and dried fruits. Bonus: All four flavors—Blueberry Crisp, Cinnamon Almond, Cocoa Almond and White Chocolate Macadamia Nut—are gluten-free and contain 8 grams of plant-based protein per serving.
Two words: seriously addictive. These granolas contain organic ingredients such as rolled oats, flaxseeds, dried berries, Fair Trade dark-chocolate chunks and more. Our favorite flavors: Dark Chocolate Macaroon, Dark Chocolate & Peanut Butter, and Dark Chocolate & Red Berries. And in case you need more incentive, for every Love Crunch product sold, Nature’s Path donates the equivalent in food or cash to food banks.
The stats on these granolas speak for themselves: 30–40 grams of whole grains per serving, 10 grams of protein in most varieties, five “super grains” (oats, millet, buckwheat, amaranth and quinoa) in each flavor, and no gluten or GMO ingredients. Flavors include Oats & Honey, Peanut Butter, Almond Butter and Cinnamon Oat.
This brand gets big points for variety and creativity. Its granola categories include ancient grains, grain-free, probiotic and nut butter. It also uses ingredients such as raw virgin coconut oil, coconut sugar and sea salt to achieve a delectable, saltysweet taste in every bite. Flavors include Blueberry Hemp, Maple + Almond Butter, Chocolate Sea Salt, Coconut Cashew and Pumpkin Cinnamon.
With their stripes and hues, from pale yellow to green to the brightest of oranges, fall and winter squash infuse dishes with a healthy aesthetic.
TURN TO PAGE 20 FOR RECIPES.
Winter squashes can be roasted, braised, steamed, boiled, microwaved or simmered.
Substitute any variety of cooked, mashed squash for canned pumpkin in soup, pie, cookie or bread recipes.
Mash cooked squash with sautéed onion or garlic and herbs for a savory side dish.
Bake squash halves with a savory vegetable and breadcrumb filling.
Use pureed squash as a side dish, or add to soups, sauces or stews for thickening, color and flavor.
In addition to being a food source to many Native American tribes, squash also served as food and water containers after being hollowed out and dried.
SOURCE: FOODREFERENCE.COM
SERVES 2
1 cup cooked butternut squash
½ cup plain yogurt
½ cup milk (can use nondairy, like almond or coconut)
2 tablespoons honey
½ teaspoon cinnamon
¼ teaspoon ground ginger
1⁄8 teaspoon each of ground cloves, allspice and nutmeg
¼ teaspoon turmeric
1
⁄8 teaspoon vanilla extract
A few ice cubes
DIRECTIONS
1. Put all ingredients in blender; blend until smooth.
PER SERVING: 164 CAL; 5G PROTEIN;
3G FAT; 32G CARB (25G SUGARS);
59MG SODIUM; 2G FIBER
Delicata Squash, Garbanzo and Tofu Curry
SERVES 4
2 tablespoons curry powder
½ teaspoon salt
¼ teaspoon freshly ground pepper
4 teaspoons canola oil, divided
1 (14-ounce) package
extra-firm tofu
1 large delicata squash, seeded and cut into 1-inch cubes
1 medium onion, halved and sliced
2 teaspoons grated fresh ginger
1 (14-ounce) can coconut milk
8 cups kale, mustard greens or chard; coarsely chopped
1 (15-ounce) can garbanzo beans, drained
½ cup cilantro, chopped
DIRECTIONS
1. Combine curry powder, salt and pepper in a small bowl.
2. Pat tofu dry with a paper towel, and cut into 1-inch cubes. Toss tofu in a medium bowl with 1 teaspoon of curry mixture.
3. Heat 2 teaspoons oil in a large nonstick skillet over mediumhigh heat. Add tofu and cook, stirring every 2 minutes until browned, 6–8 minutes total. Transfer to a plate.
4. Heat remaining 2 teaspoons oil over medium-high heat.
Add squash, onion, ginger and remaining spice mixture; cook, stirring, until vegetables are lightly browned, 4–5 minutes.
5. Add coconut milk; bring to a boil. Add greens and cook, stirring until slightly wilted, about 1 minute.
6. Return tofu to the pan; add garbanzos. Cover and cook, stirring once or twice, until squash and greens are tender, 3–5 minutes.
7. Remove from heat, and stir in cilantro. Serve over rice, quinoa, barley or any cooked grain you like.
PER SERVING: 658 CAL; 30G PROTEIN; 36G FAT; 64G CARB (6G SUGARS); 387MG SODIUM; 15G FIBER
Teriyaki Bowl
SERVES 4
1 medium spaghetti squash (3–4 cups cooked)
1 tablespoon vegetable oil
2⁄3 medium red bell pepper, thinly sliced
½ cup packed sliced carrots
½ cup sliced red onion
¾ cup chopped jackfruit
½ cup edamame
6 tablespoons teriyaki sauce
3 tablespoons water
1 teaspoon sesame seeds
¼ cup chopped cilantro
1. Preheat oven to 425°. Cut spaghetti squash lengthwise, remove seeds, and place facedown on cookie sheet. Bake 45–50 minutes, or until flesh can be combed with a fork and has a pasta-like texture. Set aside to cool.
2. When squash has about 10 minutes to go, heat large sauté pan with vegetable oil; add bell pepper, carrots and onion, and cook over medium heat 3–5 minutes.
3. Add jackfruit and edamame; cook 5–7 minutes, or until all vegetables are just tender.
4. Stir in teriyaki sauce and water; mix to combine until all veggies are covered in sauce.
5. Once spaghetti squash has cooked, cool 5–10 minutes; then scrape all flesh out and add to teriyaki-covered veggies. Stir to combine, top with sesame seeds and cilantro, and serve.
PER SERVING: 100 CAL; 2G PROTEIN; 7G FAT; 11G CARB (6G SUGARS); 510MG SODIUM; 2G FIBER
SERVES 4
1 (2-pound) kabocha squash; seeds removed, cut into 1-inch wedges
2 tablespoons olive oil
1 teaspoon kosher salt
1 teaspoon fresh ground pepper
¾ cup red wine vinegar
¼ cup honey
2 tablespoons golden raisins, chopped
1 teaspoon crushed red pepper flakes
¼ cup basil, chopped
¼ cup fresh mint, chopped
1. Preheat oven to 400°. Place kabocha on a large-rimmed baking sheet. Drizzle with oil; season with salt and pepper. Roast, tossing occasionally, until squash is golden brown and tender, 30–35 minutes.
2. In a small saucepan over medium heat, bring vinegar, honey, raisins, red pepper flakes and a pinch of salt to a boil. Reduce heat, and simmer until syrupy, 8–10 minutes.
3. Brush half of warm sauce over warm squash. Transfer to a platter.
4. Just before serving, reheat remaining sauce, adding a splash of water if needed to loosen. Spoon over squash, and add fresh basil and mint.
PER SERVING: 156 CAL; 5G PROTEIN; 6G FAT; 24G CARB (5G SUGARS); 397MG SODIUM; 3G FIBER
SERVES 8
1 medium acorn squash, about 4–5 pounds
2 small piloncillo cones, about 16 ounces total (can also substitute 16 ounces of light or dark brown sugar)
3 cinnamon sticks, whole or cut in half
1 orange sliced
4 cups of water
½ pound of panela, Asiago or Muenster cheese
1. Cut squash into 3-inch sections. Remove seeds.
2. Place piloncillo cones, cinnamon sticks and orange slices in a large, heavy pot.
3. Add 4 cups of water, and turn heat to medium-high until liquid starts boiling; the piloncillo cones will start to dissolve. Stir occasionally. Once piloncillo has dissolved, place some squash pieces with skin side down and then the rest of the squash with the skin side up. If you see that the pieces aren’t covered with liquid from the piloncillo, don’t worry: The squash will release some of its own juices, and steam will also help with the cooking.
4. Reduce heat, cover pot, and simmer. Cook 20–30 minutes; food will be ready when squash is tender and has soaked up some of the syrup.
5. Once squash is cooked, remove from pot using a large slotted spoon, and transfer to a tray. Cover to keep warm while syrup keeps cooking and reduces.
6. Return syrup to boil, turning heat to medium-high. Keep cooking, stirring occasionally until it thickens. Return squash pieces to pot, and spoon syrup all over the pieces.
7. Serve warm or at room temperature with a drizzle of syrup and a piece of sliced cheese on the side to balance sweetness with the savory cheese flavor.
PER SERVING: 317 CAL; 2G PROTEIN; 7G FAT; 62G CARB (56G SUGARS); 191MG SODIUM; 2G FIBER
Live Naturally is excited to partner with Johnson & Wales University. Chef Jorge de la Torre, Dean of Culinary Education at JWU's School of Culinary Arts, developed these recipes. Known as a recognized leader in culinary education, JWU is changing the way the world eats. For info, visit jwu.edu/denver.
FOR HEARTIER APPETITES, SERVE WITH YOUR FAVORITE GRAIN.
A simple recipe that celebrates the flavors of fall. Use your chef’s intuition to select a chicken sausage with a flavor profile that will complement the dish.
SERVES 4
2 small acorn squash (about 1 pound each)
2 tablespoons olive oil, divided
1 (12-ounce) package fully cooked chicken sausage, cut into ½-inch slices
Pile a delicious mix of good-for-you grains, protein and veggies into one bowl—and dig in.
BY GENEVIEVE DOLL5 ounces baby spinach, roughly chopped
2 teaspoons lemon juice
¼ cup salted butter
1 tablespoon minced sage leaves
DIRECTIONS
1. Preheat oven to 425°. Line a medium baking sheet with parchment paper. Slice each squash widthwise, and scoop out seeds with a spoon. Using 1 tablespoon olive oil, brush cut side of squash, and sprinkle lightly with salt. Place cut side down on baking sheet. Roast for 25 minutes, until easily pierced with a fork.
2. Meanwhile, heat remaining 1 tablespoon olive oil in a large sauté pan over medium heat. Add sausage in a single layer, and sauté for about 5 minutes, until lightly browned. Add spinach, and
cook for 2 minutes, until wilted. Stir in lemon juice.
3. In a small saucepan, heat butter and sage over medium heat. Cook for 3–4 minutes, stirring occasionally, until butter lightly browns and releases a nutty aroma.
4. Fill each squash with sausage and spinach, and drizzle with brown butter.
Try this healthy homemade version of a traditional sweet and sour sauce. Savor an egg roll experience, with less effort.
SERVES 4
½ cup rice wine vinegar
¼ cup honey
5 tablespoons tamari, divided
3 tablespoons ketchup
1 tablespoon arrowroot powder
1 tablespoon water
½ pound shrimp, peeled and deveined
1 tablespoon sesame oil
1 pound ground pork
3 cups thinly sliced cabbage (about ½ small cabbage)
1 cup shredded carrots
3 green onions, whites and greens sliced on the diagonal
4 large cloves garlic, minced
2 tablespoons minced ginger
½ teaspoon salt
Sesame seeds, for garnish
1. In a small pot over medium heat, add vinegar, honey, 3 tablespoons tamari and ketchup. Bring to a gentle simmer. In a small dish, dissolve arrowroot powder in 1 tablespoon water to create a slurry. Whisk into sauce, and remove from heat. Sauce should thicken so that it coats the back of a spoon.
2. Remove tails from shrimp, and roughly chop shrimp into small pieces.
3. In a large sauté pan, heat sesame oil over medium heat. Add pork, and sauté about 7 minutes, until no longer pink.
4. Add cabbage, carrots, green onion, garlic, ginger, remaining
2 tablespoons tamari and salt. Cover, and cook for about 5 minutes, until cabbage softens. Stir in shrimp, and cook for 2–3 minutes, until shrimp is no longer translucent but white in color.
5. Divide sauté between bowls, and drizzle with sauce. Garnish with sesame seeds.
PER SERVING: 527 CAL; 34G PROTEIN; 28G FAT; 32G CARB (23G SUGARS); 650MG SODIUM; 3G FIBER
Bursting with flavor and texture, this vegetarian bowl is surprisingly filling. Best enjoyed warm, immediately after cooking. SERVES 4
2 (15-ounce) cans chickpeas (about 4 cups)
5 tablespoons olive oil, divided
1 teaspoon cumin
1 teaspoon turmeric
2½ teaspoons salt, divided
1 pint grape tomatoes
1 medium cauliflower (about 1½ pounds), cut into medium-sized florets
½ medium onion, small dice
½ cup raisins
½ cup loosely packed parsley, roughly chopped
½ cup loosely packed mint, roughly chopped
1 cup whole-milk yogurt
2 tablespoons lemon zest
½ teaspoon freshly ground pepper
1⁄3 cup shelled pistachios
1. Preheat oven to 425°. Drain and rinse chickpeas. Transfer to a large rimmed baking sheet lined with parchment paper, and pat dry with a paper towel. In a small bowl, whisk together 2 tablespoons olive oil, cumin, turmeric and 1 teaspoon salt. Drizzle over chickpeas, and stir with a spatula to coat.
2. Line a second baking sheet with parchment paper and add tomatoes. Coat with 1 tablespoon olive oil and ½ teaspoon salt.
3. Roast chickpeas and tomatoes in oven for about 25 minutes. Chickpeas should be slightly crispy with a tender center, and tomato skins lightly browned and split.
4. Meanwhile, pulse cauliflower florets
TO SAVE TIME, PURCHASE FROZEN CAULIFLOWER RICE. RECIPE WILL REQUIRE ABOUT 4 CUPS.
in a food processor until tiny rice-like pieces form.
5. Heat remaining 2 tablespoons olive oil in a large sauté pan over medium heat, and add onion. Sauté 5 minutes, until onion is translucent. Add cauliflower, raisins and remaining 1 teaspoon salt. Cook for an additional 5 minutes, until cauliflower is tender. Stir in parsley and mint.
6. In a medium bowl, whisk yogurt, lemon zest and pepper, and season with a pinch of salt.
7. Top cauliflower rice with chickpeas, tomatoes and a dollop of yogurt sauce. Garnish with pistachios and fresh herbs. PER SERVING: 709 CAL; 27G PROTEIN; 20G FAT; 94G CARB (20G SUGARS); 750MG SODIUM; 23G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM
DELICIOUS SOUPS THAT WILL WARM YOU FROM THE INSIDE OUT. BY
Thick and creamy potato soup is a cold-weather standby. Dress this up with crispy leeks and smoked bacon. Making the crispy leeks will take longer than making the soup, but it’s well worth it. SERVES 4
2 tablespoons olive oil
2 leeks; sliced up to 1 inch into the greens
2 stalks celery, coarsely diced
1½ teaspoons fresh thyme leaves
1 quart chicken broth
3 large russet potatoes, peeled and diced into thick chunks
1 cup corn kernels
½ cup cream
Salt and pepper, to taste
4 slices cooked bacon, crumbled
CRISPY LEEKS
2 leeks; sliced up to 1 inch into the greens
½ teaspoon coarse salt
¼ teaspoon ground pepper
¼ teaspoon garlic powder
¼ teaspoon onion powder
Olive oil
1. Preheat oven to 400.
2. For crispy leeks, toss two leeks with seasonings in a bowl. Add a little olive oil to lightly coat the leeks. Place in a single layer on a baking sheet.
3. Bake 15-20 minutes, until crispy. Watch carefully to avoid overcooking.
4. For chowder, heat olive oil in a soup pot over medium heat. Add two leeks, celery and thyme. Sauté
until soft, about 10 minutes. Add broth, potatoes and corn. Bring to a boil, and reduce to a sturdy simmer. Cook for 20 minutes until potatoes are tender. Remove half the soup, and place in a blender. Puree until smooth. Return to the pot. Add the cream, and heat through. Season with salt and pepper. Garnish with bacon and crispy leeks.
This soup will remind you of a Greek avgolemono soup, but without the fuss of eggs that curdle all too easily. Serve with pita bread and a Greek salad.
SERVES 4
2 chicken breasts
5 green onions, thinly sliced
1 cup water
1 quart chicken broth
2 tablespoons olive oil
1½ cups green onion tops, thinly sliced
1 cup cooked barley
2 lemons, juiced
4 large kale leaves, cut into thin ribbons
1 (15-ounce) can waterpacked artichoke hearts, drained and quartered
¼ cup water blended with
2 tablespoons cornstarch
½ cup cream or milk substitute
10 basil leaves, thinly sliced
1. Place chicken, green onions, water and broth in a soup pot. Bring to a boil, and reduce to a simmer. Cook 20 minutes, until chicken is tender. Drain and reserve broth and chicken. Shred chicken when cool enough to handle.
2. Place oil in soup pot, sauté green onion tops until soft. Add barley, reserved broth, shredded chicken, lemon juice, kale and artichoke hearts. Simmer 15 minutes.
3. Add cornstarch slurry, milk and basil leaves. Bring to a slow simmer, and cook 5–10 minutes until thickened.
You won’t believe how quickly this recipe comes together. With the help of a few pantry items and a quick sauté, you will have a deep-red and luscious, creamy bisque (minus the cream). SERVES 4
2 tablespoons olive oil
1 medium sweet onion, thinly sliced
1 carrot, finely diced (wash, but don’t peel)
2 cloves garlic, minced
1 (16-ounce) jar sweet red roasted peppers, drained
1 (4-ounce) can whole green chiles, drained
2 cups organic chicken or vegetable broth
¼ cup cashew or oat milk (soy or almond OK, too)
Salt and pepper, to taste
Tortilla chips, for garnish
DIRECTIONS
1. Heat a soup pot over mediumlow heat. Add oil, onion and carrot. Sauté 13 minutes, or until onions and carrot are soft. Add garlic, and sauté until fragrant.
2. Place onion, carrot and garlic in a blender. Add red peppers, chiles, broth and milk. Puree on high speed, about 5 minutes, until very smooth.
3. Return to heat, and warm up (do not allow to boil). Season to taste with salt and pepper.
4. Serve with tortilla chips.
Ease pain and inflammation with one or more of these natural supplements.
BY KAREN MORSE, M.P.H.From allergies and gastrointestinal distress to autoimmune diseases and joint disorders like arthritis, conditions that lead to chronic inflammation can be anywhere from uncomfortable to disabling. Although many people reach for over-the-counter pain relievers, there are a multitude of natural inflammation-battling alternatives that provide both safe and effective relief. Here are six natural remedies that may leave you feeling healthier and pain-free.
This natural supplement, which hails from the bark of the white willow tree (Salix alba), has been used for centuries to treat pain and inflammation. White willow bark contains salicin, a compound similar to aspirin that gives the bark its antiinflammatory properties.
A 2001 study published in Phytotherapy Research found that subjects who were given white willow bark reported a 14 percent decrease in pain symptoms from their baseline, whereas subjects who took a placebo reported a 2 percent increase in their pain.
A typical dose of white willow bark is 240 milligrams per day. People who are allergic to aspirin should not use this supplement. Those with diabetes or liver problems, who may be more sensitive to aspirin, are also advised to use it with caution or as a physician directs.
The antioxidants in green tea are known for their ability to improve heart health and are even believed to help prevent some types of cancer.
Catechins are another plant-based compound found in green tea that have been shown to reduce inflammation symptoms.
A 2010 article published in Life Sciences found that EGCG, the main catechin in green tea, may reduce
joint inflammation and disease progression in patients with rheumatoid arthritis and osteoarthritis. Green tea extract is available in capsule form; a typical daily dose is between 300–400 milligrams.
Native to India, trees from the Boswellia species produce a resin called olibanum (better known as frankincense) that contains powerful anti-inflammatory and analgesic properties. Boswellia is often used to treat degenerative and inflammatory joint disorders, such as arthritis.
A 2003 study found that subjects with osteoarthritis of the knee who were treated with boswellia serrata extract for eight weeks reported a decrease in knee pain and had improved flexion and walking distance.
Experts recommend supplementing with 500 milligrams per day of boswellia extract, standardized to 30 percent boswellic acid.
Ginger has been used in Ayurvedic and Chinese medicine for years to treat a variety of ailments, from breathing difficulties to diabetes. In the United States, it’s common to reach for ginger to soothe nausea symptoms.
Food-based supplements like ginger continue to be
studied for their potential health benefits, including relieving pain and inflammation. In fact, a 2010 study published in The Journal of Pain found that supplementing with ginger reduced exercise-related muscle soreness.
Another study, involving subjects with osteoarthritis, found that when ginger was applied topically at the pain site, pain symptoms decreased, leading subjects to report an improved quality of life.
There is currently no recommended daily dose of ginger, but it has been generally recognized as safe by the U.S. Food and Drug Administration. Ginger can be enjoyed fresh, as a soothing tea or in capsule form.
Curcumin is derived from turmeric, a flowering plant of the ginger family. It’s traditionally used in Ayurvedic and Chinese medicines as an antiinflammatory agent.
Several clinical studies have shown curcumin’s abilities as both a powerful antioxidant and anti-inflammatory ingredient. Evidence from studies suggests that curcumin works similarly to over-the-counter pain relievers such as ibuprofen and even prescription medications known as cyclooxygenase-2 (or COX-2) inhibitors.
A 2012 study assessing the efficacy and safety of curcumin in subjects with rheumatoid arthritis found
that subjects who took curcumin alone reported fewer disease symptoms than subjects who took a prescription pain medication or a combination of curcumin and a prescription pain reliever.
There is no single recommended dose of curcumin, but subjects in the above study took 500 milligrams twice daily. Talk to your doctor about a dose that’s right for you.
Hint: When shopping for a curcumin supplement, look for a supplement that also contains piperine (from black pepper), which is said to increase curcumin’s bioavailability by up to 2,000 percent.
According to the U.S. Centers for Disease Control and Prevention, more than 3 million Americans are estimated to have inflammatory bowel disease (IBD), which is characterized by chronic inflammation of the gastrointestinal tract. A mix of genetics and lifestyle factors contribute to IBD. In addition to eating a clean diet, boosting the microbiome and immune system by taking a high-quality probiotic can help control IBD symptoms.
According to a 2013 study, Lactobacillus and Bifidobacterium (found in most probiotics), have been found to reduce gut inflammation.
Look for a multistrain formula, and remember to take it daily for best results.
This “ugly duckling” of the vegetable world has a distinct flavor that’s too good to ignore.
BY DINA DELEASA-GONSARKnobby and bulbous, celeriac root is a member of the celery family. But don’t let its looks intimidate you. Cut away the outer peel, soak it briefly in water and some vinegar to prevent browning, and then add it to roasting pans, soups and stews. Or eat it grated raw in salads for an added earthy taste.
SERVES 6-8 AS A SIDE DISH
1 celeriac root bulb, peeled and sliced thin
1 golden beet bulb, peeled and sliced thin
1 bunch radishes (about 6–8), sliced thin
1 cup rainbow carrots, sliced*
½ cup red onion, sliced
1 tablespoon olive oil
1 teaspoon kosher salt
1 teaspoon fresh ground pepper
2 cups pearled couscous, cooked and drained according to package directions
2 cups arugula, packed
*If you can’t find mixed rainbow carrots at the grocery store, orange carrots are fine.
DRESSING
2 tablespoons horseradish root, grated
3 tablespoons crème fraiche
1⁄3 cup olive oil
1 teaspoon honey
2 tablespoons lemon juice
Salt and pepper, to taste
Dina Deleasa-Gonsar loves to create recipes and, in particular, experiment with ingredients. See more of her creations at dishitgirl.com.
TO GET THIN SLICES, TRY USING A MANDOLINESTYLE SLICER FOR THESE TOUGH ROOT VEGETABLES.
DIRECTIONS
1. Preheat oven to 400°.
2. Place root vegetables and onion in a mixing bowl. Add oil, salt and pepper. Toss vegetables to evenly coat; then spread onto a large baking sheet. Bake 45 minutes, tossing vegetables every 20 minutes.
3. In a mixing bowl, whisk together all dressing ingredients.
4. To assemble: On a large platter, lay down couscous first. If couscous seems dry or stuck together, drizzle in some olive oil and mix before placing on the platter. Add arugula.
5. Arrange roasted vegetables over arugula. Top with some of the dressing, or set the dressing aside, allowing people to add it to their liking.
PER SERVING: 189 CAL; 3G PROTEIN; 10G FAT; 22G CARB (5G SUGARS); 433MG SODIUM; 3G FIBER
NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM
AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR; PROP STYLING: NICOLE DOMINIC
We’ve partnered with iconic tennis star, Roger Federer, to celebrate pasta as part of a healthy lifestyle. No matter which shape you choose, the quality of Barilla gives you the confidence to become a master of pasta.
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