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As we enter the colder months , with the holidays just around the corner, flu season in full swing and the coronavirus still looming , I’ve been thinking about the ways in which we can all stay healthy—and happy—during these taxing times.
There’s no denying that 2020 has been a year like no other. But here’s the deal: We’re all in this together, and we will soon be on the other side. So what can we be doing this fall and winter to take care of ourselves and our loved ones? I suggest the following.
Exercise. Don’t let the cooler temps or the busyness of the holidays deter you from exercising. The benefits of working out abound, from controlling your weight to strengthening bones and muscles, reducing the risk of heart disease and some cancers, boosting mental health and mood, and improving sleep. Do something for someone else. Any act of kindness is important. It can be something as simple as smiling at a person or saying hello. Numerous studies link random acts of kindness to releasing dopamine, a chemical messenger in the brain that can give us a feeling of euphoria.
Be grateful. List five good things about you, your surroundings, your family and the like. According to a study published in Personality and Individual Differences, grateful people experience fewer aches and pains and report feeling healthier than other people. Learn something new. Sign up for an online class or seminar. Try a different sport or craft. Make a new recipe. Neurologists tell us that practicing a new skill increases the density of myelin, the white matter in your brain that enables nerve cells to transmit information faster and allows for more complex brain processes.
Practice mindfulness. Instead of worrying about the future, or obsessing over something in the past, focus on what you can do and enjoy today. Those who live in the moment tend to be happier, more relaxed and more appreciative, according to experts.
Get good sleep. Sleep is vital to your physical and mental well-being. Endless studies show regularly getting quality sleep on a regular basis can positively affect a range of issues, from blood pressure and cardiovascular health to growth and stress hormones, appetite, breathing and immunity.
Most importantly: Eat well. Food is medicine and fuel for your body. A well-balanced diet gives you energy to stay active each day, provides nutrients for growth and repair, and supports immunity.
In this issue, we’ve gathered a selection of creative, fun, flavorful—and healthy—recipes for your holiday meals from an array of fabulous cookbooks. These include sweet and savory appetizers like Chai Spiced Nuts and vegan Smoked “Salmon” with “Cream Cheese,” Capers and Dill Canapés (pg. 18-19); a plant-based option for the classic Green Bean Casserole (pg. 22); a gorgeous Barley Nut Roast with Cranberry Sauce (pg. 20); plus to-die-for desserts like ChocolateDipped Peanut Butter, Miso and Date Caramels, and Paleo Thin Mints (pg. 24-27).
Please enjoy this issue, and here’s to a happy and healthy holiday season.
Rebecca Heaton, Editor editor@livenaturallymagazine.comBEGIN
Your Brain on Food
PLUS The ingredient that can extend your life, and why you should be taking vitamin D.
KITCHEN
Holiday Gift Guide
PLUS The benefits of pea protein, and all about the flavor of 2020: maple syrup.
18
EAT
Dish It Up
A selection of sweet and savory appetizers for nibbling.
Fast & Flavorful
Healthy and delicious plant-based recipes for your holiday menu.
Healthy Kitchen
Delectable desserts to satisfy all sweet tooths.
Around the World
The cuisine of Sicily, an island of traditions.
BOOST
Breathe Easy Research-backed supplements to support respiratory health.
TRY
So This Is Christmas A festive cocktail with bubbles and berries.
All the Rugelach 26
Barley Nut Roast with Cranberry Sauce 20
Chai Spiced Nuts 19
Chocolate Dipped Peanut Butter, Miso and Date Caramels 25
Colcannon 21
Delicata Rings with Kefir Ranch Dip 19
Green Bean Casserole 22
Holiday Paleo Thin Mints 27
Hummus Holiday Bowl 19
Mini Pumpkin Bundt Cakes with Lemon Glaze 24
Quinoa, Sweet Potato, Cranberry and Almond
Salad 23
Smoked “Salmon” with Cream Cheese, Capers and Dill Canapés 19
So This Is Christmas 32
The stories and recipes you’ve asked for delivered in more ways than ever before!
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HOLIDAY 2020 livenaturallymagazine.com
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Dr. Uma Naidoo shares how simple changes to our diet can benefit our mental health.
BY REBECCA HEATON
When it comes to diet, many people focus on how it affects their physical health, their figure and the environment. But we don’t often think about how our diet influences our mental state. In her new book, This Is Your Brain on Food (Little, Brown & Company, 2020), Dr. Uma Naidoo, a psychiatrist, nutritionist and trained chef, and director of Nutritional and Lifestyle Psychiatry at Massachusetts General Hospital, unpacks the complex ways in which food contributes to psychological wellness, offering practical—and sometimes surprising—dietary solutions for combatting a host of physical and cognitive health issues, including ADHD, depression, anxiety, sleep disorders, dementia and many more. We caught up with her to dig deeper.
What is nutritional psychiatry?
The field of working with individuals to use nutrition and nutrients (whole, healthy foods) and ingredients such as spices to improve mental well-being.
What inspired you to write this book?
In my clinical work as a psychiatrist, and having been trained in nutrition and as a chef, I had been speaking to patients about how to use nutrition to better cope with well-being and to improve the benefits of medications they were taking. It was getting incorporated into the style of work I was doing, which is a combination of holistic, integrated and functional. The book
itself is focused on using nutritional strategies to feel better.
You came across some surprising food finds in your research and writing. Could you share a few?
There is significant evidence that blueberries improve PTSD. Research shows that nitrates in processed meats drive depression. And turmeric with a pinch of black pepper has been very effective in mental well-being of several conditions.
During these times of COVID, your book topic feels especially relevant because so many people are anxious and dealing with mental health issues. Would you agree and why?
important than ever. Even if someone is coping OK, they still need to fortify their mental health to prevent any kind of lapse into depression or feeling anxious. It’s an important time to focus on brain health; gut-healthy foods will help with this. And boosting immunity is also important during these COVID times, not overdosing on supplements but paying attention to diet: eating a well-rounded diet of healthy, whole foods and embracing fruits, veggies and sources of lean protein.
In your book, you’ve developed a series of brain-healthy recipes for different issues, like depression, anxiety and focus. Does each menu have key ingredients that can help address these issues? Or is the intention that most or all of these recipes support overall mental health?
I looked carefully at the ingredients for different mental health issues [discussed in each chapter throughout the book] and tried to pair those up with recipes. But whole, healthy ingredients are meant to be interchangeable. So you can take something from Chapter 6 [dementia and brain fog] and even if you’re having symptoms from Chapter 2 [depression], I encourage you to mix and match ingredients as you wish, because my intention is that all of the ingredients and recipes have healthy brain benefits. The premise of the book is to integrate the types of foods I recommend into your routine during your journey toward eating for a healthy brain.
Adietitian is the recognized food and nutrition expert in the food and health care industry. They are a part of your health care team, alongside your doctor, physical therapist or chiropractor. You may not know what to expect if you are contemplating working with a dietitian, so here are six things a dietitian will and won’t do for you.
Consider your busy lifestyle with their recommendations.
If you’re concerned about the idea of improving your diet amid the craziness of your life, a dietitian will adapt their recommendations to accommodate your lifestyle. After all, what good would it do to advise you to make elaborate meals, spend hours at the grocery store or sift through a library of cookbooks if it’s not something you can tuck into your active schedule? Let your dietitian find corners you can cut to save time and energy, all while eating food you enjoy that also gives your body exactly what it needs.
Want to hear all about your experiences with food. This is your opportunity to share your feelings, reactions
and behaviors surrounding food to a health professional who is all ears. We are eager to hear your struggles and triumphs in your journey with food and are excited to find ways together to pinpoint answers that will improve your eating habits.
Make eating simpler. There is a lot of confusion on what is healthy and what is not. A dietitian can cut through the clutter to demystify nutrition and make it understandable. This may mean navigating the basics of good nutrition, debunking some nutrition myths or providing straightforward direction on how to eat following a new diagnosis like diabetes or kidney disease. A dietitian can translate the science behind a medical condition into practical food choices.
Expect you to make major changes overnight. You may have big dreams of one day mastering the art of meal prepping every week, losing 100 pounds or having a perfectly curated shopping list. Certainly, these are all things a dietitian can and will support if it’s your desire to do so, but many of us are looking for the more subtle changes. Research tells us that many little changes add up to big changes, and this is what leads to long-term success.
Be the food police. Maybe you aren’t pleased with the food you’ve gotten into the habit of eating. Poor decisions when it comes to food may have put you into a vicious cycle of guilt and shame in the past. A dietitian wants to change that narrative for you, not only as a nutrition mentor but also as an accountability
partner. As your partner, a dietitian will not judge your decisions, but rather help you learn from them and reframe them as a chance to make adjustments that will get you on a path of success.
Assume you know how to cook.
A dietitian can work with you even if you are a little unsure how to boil water, rocky on how to toast bread or don’t own measuring cups. A dietitian also gives you permission to take advantage of nutritious convenience foods! Let us shower you with easy food, meal and product ideas that work toward meeting your health goals. Or, if you want to improve your cooking skills or attempt some beginner recipes, a dietitian would be thrilled to share some pointers or trustworthy resources to improve your competency in the kitchen.
While there is currently no cure for coronavirus, a recent retrospective study of patients tested for COVID-19 by researchers at the University of Chicago Medical Center found an association between vitamin D deficiency and the likelihood of becoming infected with the virus. “Vitamin D is important to the function of the immune system, and vitamin D supplements have previously been shown to lower the risk of viral respiratory tract infections,” says David Meltzer, M.D., a lead author of the study. “Our statistical analysis suggests this may be true for the COVID-19 infection.”
In the study, published in JAMA Network Open, researchers looked at 489 subjects whose vitamin D level was
measured a year before being tested for COVID-19. Patients who had a vitamin D deficiency that was not treated were almost twice as likely to test positive for coronavirus compared with patients who had sufficient levels of the vitamin.
Half of Americans are deficient in vitamin D, with much higher rates seen in African Americans, Hispanics and indi viduals living in areas like Chicago where it is difficult to get enough sun exposure in winter. “Vitamin D is inexpensive, gen erally very safe to take and can be widely scaled,” says Meltzer, whose team is con tinuing clinical trials.
The Mediterranean diet is regularly ranked by health and wellness experts as the best diet for preventing health conditions like heart disease and increasing longevity. And according to researchers at the University of Minnesota Medical School, one of the diet’s main ingredients may be the key to living longer. What is it? Olive oil.
Early studies by the researchers suggested that red wine was a major contributor to the health benefits of the diet because it contains a compound called resveratrol, which activated a certain pathway in cells known to increase lifespan and prevent aging-related diseases. But new lab findings recently published in Molecular Cell suggest that it is the fat in olive oil, another component of the Mediterranean diet, that is actually activating this pathway.
Researchers note that merely consuming olive oil is not enough to elicit all the health benefits, though. Their studies indicate that the effects of consuming olive oil will be most pronounced when coupled with fasting, limiting caloric intake and exercising.
There is no better time than now to focus on boosting your health. With cold and flu season in full swing and the coronavirus continuing to circulate until there is a vaccine, this is the time to prioritize healthy habits to enhance your overall wellness. We asked the experts for their top tips on the best ways to stay healthy this fall and winter and beyond.
When you’re stressed, your body produces hormones— adrenaline and cortisol—that tax the immune system and affect an area in your brain called the amygdala, which controls emotions like fear. Andrea Marcellus, a life strategist, fitness expert and author of The Way In (Avrock Press, 2019), shares a technique on how to manage this. “Allow in the extraordinary by making a point to learn something new every day, even if it’s just a little thing,” she says. “Because when you open up the curiosity center of your brain [the prefrontal cortex], taking in new information, maybe learning a new recipe or trying a new online exercise class, your brain releases good hormones like dopamine, which in turn helps quiet the amygdala, creates a feeling of more calm and perspective, and puts us in a place to put our best foot forward.”
“This fall, I really like to emphasize vitamin D and iron,” says Suzi Gerber, a chef, food and diet medical research specialist, and author of the soon-to-be-released PlantBased Gourmet (Apollo, 2020). “The number-one thing research has been very clear on with flu and COVID is that low vitamin D and iron are associated with getting infected and really negative outcomes.” Gerber advocates getting these nutrients from foods including spinach, shiitake mushrooms, broccoli, bell peppers, soy products,
lentils and beans, nuts and seeds, oats, oranges and even chocolate. “Particularly in the fall and winter months, when it’s harder to get vitamin D from sunlight, a number of these foods are helpful because they also contain calcium, which helps with vitamin D absorption,” she adds.
According to the Centers for Disease Control and Prevention, one in three Americans don’t get enough sleep. “Sleep is a time for the nervous system to reset itself and go into a lower inflammatory state,” says Daniel A. Monti, M.D., coauthor of Tapestry of Health (Kales Press, 2020). “When you’re not getting consistent sleep, it is an open invitation to illnesses. And with many people working at home or being furloughed because of the pandemic, normal schedules are slipping and our biorhythms are being thrown off.” Monti advocates weaving in “sleep hygiene” aka, good sleep behaviors. “These include what time you’re going to bed, what you’re eating before bed, are you going to bed with the TV on, etc.” He recommends getting to bed by 11 p.m. and getting rid of extra light in the room (TV, iPad, smartphone) because “artificial light affects your ability to sleep.” He also suggests limiting alcohol at night because it impairs the ability to go into deep sleep, and avoiding foods with saturated fats, which contribute to inflammation. As Plato says and Monti seconds: “The part can never be well unless the whole is well.”
Top tips for strengthening your immune system and practicing preventive care to stay healthy.
Pickup and delivery grocery shopping is all the rage. Here’s how and why to make it work for you.
BY KELLEE KATAGIAlot has changed over the past year, including the way many people shop for groceries. Options such as pickup and delivery, which had already been doubling or tripling each year in popularity, skyrocketed during the pandemic. In response, grocery stores and services such as Instacart have added features that streamline the shopping process and make it safer and more affordable—whether you’re in-store or online. Here we outline both the advantages and limitations of online shopping, and offer tips to improve your digital experience.
It’s like takeout, but for groceries. In your home, at your convenience, you use your computer, tablet or smartphone to select your items from the store’s website. Once your digital cart is full, you schedule a pickup or delivery day and time (usually a one-hour window).
For pickup, when you arrive at the store, you text or call to let them know you’ve arrived, and they bring your groceries out and load them in your car. For delivery, you can choose a “no-contact” option, if you’d prefer not to interact with the driver.
“I love it because I don’t have to take my kids to the
grocery store with me, which generally takes three times as long as shopping by myself,” says Lindsey Winkler, a Colorado mom of two, who has been using pickup services at King Soopers (a Kroger brand) for about four years. “It now takes me about 30 or 40 minutes to do my weekly shopping— from the convenience of my couch—and that includes my meal-planning time.”
In Winkler’s experience, the store shoppers are welltrained in picking out fresh produce and the like. “Only once or twice over the years have I gotten an item that was bruised or brown, and that was toward the beginning of the pandemic,” she says.
Winkler adds that online
shopping also helps her save money, because it cuts down on impulse buying. (Although, fair warning: Just before you check out, a few suggested items will pop up on your screen that you could impulsively add to your order, if you’d like.)
Order anytime, from anywhere, up to a week in advance, or two weeks if you use Instacart’s “Order Ahead” service. On the flip side, you can often get same-day service.
Because of the pandemic, many stores, including all Kroger brands, have waived fees for pickup (usually around $5). Also at Kroger-affiliated stores, tips are not accepted for pickup services.
Delivery is an ideal option for people who can’t or don’t want to leave their home. You can also have groceries delivered to a friend or family member.
If the store doesn’t have an item you ordered, they may swap it for a different item or not fill the order. You can minimize problems by adding notes about acceptable alternatives just before you check out (on Kroger sites, click on the item and then click “Special Instructions” or “Item Details”). When you receive your order, a sales associate will give you a list of all swaps and items not fulfilled.
Online selection is not exactly the same as in the store, and prices may differ slightly.
There are hundreds of healthy, delicious recipes... and they’re easy to shop!
Save time by building a list of your regular items in your online account. On Kroger-brand sites, click the list icon next to “Add to Cart.” Those items are now saved as favorites for easy shopping in the future.
Look for digital coupons as you shop online: Click on an
item to check for discounts, or use the Digital Coupons tab at the top of the home page to browse all the offerings. You can also have the store associate scan paper coupons at pickup, but it will add to your pickup time.
You can check nutrition labels by clicking on any particular item.
Try coming in the middle of your pickup time to avoid the rush. Items are kept at appropriate temperatures until you arrive.
Keep your phone handy in the hour before your delivery/ pickup window, in case your shopper contacts you with questions about your order, including substitution options.
BY REBECCA HEATON, KELLEE KATAGI AND SHAELYN KATAGI
Whip up authentic street tacos in minutes with the Tortilla Press Kit by Verve Culture. The kit includes a real-deal tortilladora—a gorgeous red-powdercoated, cast-iron tortilla press, handmade in Mexico—and a matching handmade warming towel. It’s super-easy to use—simply mix masa corn flour with water, roll into balls, flatten the balls in the press, and heat the pressed dough on a griddle or pan. $45
Little or no time to cook? The Chef iQ Smart Cooker is a set-it-and-forget-it pressure cooker with lots of cool features. It pairs seamlessly with the Chef iQ app, which features guided cooking and how-to videos and recipes, and the ability to create custom cooking settings for your favorites. Use the cooker to sear, sauté, steam, slow-cook, even ferment. Measure ingredients via the built-in scale. And monitor your meal using the app. $200
For cooks who like to pull up recipes on their smartphone or tablet, the Farberware Plastic Soft Holder Spoon Rest gives your device—and spoon— support. Rest a cooking utensil on the holder, and set your device in the slot for easy viewing while you cook. Rubber caps on the bottom of the rest keep everything secure on your counter. $20.99
Anyone who likes to make recipes—or even just keep them organized—will appreciate the kitchenoriented offerings from The Happy Planner. The Classic Happy Planner – Foodie recipe organizer has room for 160 handwritten recipes, divided into eight categories, including Favorites and Healthy Fare, plus a bonus bound-in pad for shopping lists. All planners are spiral-disc-bound and feature beautiful photos. $27.99
Get playful in the kitchen with The Wonderffle Cast-Aluminum Stuffed-Waffle Iron, which makes Belgian-style waffles that you can easily stuff with all kinds of deliciousness—savory or sweet (or both—think a Monte Cristo with turkey, ham, Swiss cheese and jam). The cast aluminum means the pan is nonstick and portable (no cord!), so it can be used on electric and gas stovetops, outdoor grills or any open flame. $69
135° IS AN OPTIMUM TEMPERATURE FOR DRINKING TEA; 120°–140° FOR COFFEE
Keep coffee or tea hot to the last drop with the self-heating Muggo travel mug. A high-tech reinvention of the traditional travel mug, the 12-ounce Muggo can be used at home, at the office or on the go to keep beverages at a precise temperature setting—between 95 and 150 degrees—for up to three hours. The mug stays warm via a rechargeable battery that attaches to the base. Set preferred temperature via touch-sensitive LED buttons. $129.99
Handmade by a husbandand-wife duo in their
Upstate New York workshop, the elegant—and environmental—5.5-quart Enameled Dutch Oven from Borough Furnace cast-iron cookware is a kitchen workhorse on the stovetop and in the oven. Use it for braising meat; cooking soups, stews and sauces; frying chicken; and even baking bread. Made from recycled iron in a furnace powered by electricity from wind offsets. $240
Balmuda The Toaster may be the ultimate in toasters. The oven-style device takes a techie approach, using steam to crisp the bread’s surface while keeping the inside from drying out. Various modes allow you to adjust for the type of bread, as well as to heat pastries, pizza and more to perfection. Bonus: Its classy design will elevate your kitchen’s aesthetic. $329
OLIKA’s Hydrating Hand Sanitizer
Clip-On is easy to stash—or clip!—in a handbag, gym bag or child’s backpack. Made with aloe, glycerin, essential oils and 65 percent ethyl alcohol, this hydrating spray kills 99.9 percent of germs. Scents include Cucumber Basil, Mint Citrus, Lavender or fragrance-free. $14.99 for a pack of 3.
Bells
For people who like sparkling water or drinks, the Drinkmate instaFizz makes adding bubbles easy. Simply pour your favorite drink into the 21-ounce bottle, twist the base to fizz and, voilà, you have a bubbly beverage. Perfect for back-to-school, the office and when you’re on the move. $59.99
With many of us cooking at home more, give the gift of experience with a DIY food kit from Global Grub. Make things like Japanese mochi ice cream balls, sushi or fortune cookies. Each kit includes instructions, shelf-stable ingredients and special cooking tools. Home cooks just add their favorite fresh/basic items to customize to their tastes (for example, ice cream flavors for the mochi kit). $27.99–$31.99
The manuka flower blooms only 2–6 weeks per year!
Ding-ding! Add some foodie fun to a bike with an Electra Bike Bell . From ice cream to pizza, burgers to hot dogs, and avocados too, there’s a design for everyone. $12.99–$15.99
Bees
Knees
Delicious and decadent, Comvita Manuka Honey comes from New Zealand’s manuka flower, revered for its antibacterial compounds and medicinal qualities, from cough and cold relief to digestion and even wound care and DIY skin care. Delicious in tea, in a smoothie or simply by the spoonful. $23 for an 8.8-ounce bottle.
For ice cream lovers, the GoodCook Smart Scoop ($14.99) makes eating their favorite frozen treat as easy as it is delicious. Simply squeeze the handles together as you scoop; then release to let a beautiful sphere fall into a bowl. The nonstick, professional-grade utensil makes serving dessert easier than ever. $14.99
This vegetarian source of protein has a bounty of health benefits.
BY REBECCA HEATONWHAT IS IT?
Pea protein is extracted from yellow and green split peas.
FIND IT
In plant-based milks, veggie burgers, nondairy ice cream, dietary supplements or on its own as a powder. Stir powder into hot cereal, baked goods or smoothies.
WHAT’S IN PEA PROTEIN
1 scoop of powder contains:
120 calories | 24 g protein
2 g fat | 1.5 g fiber
8 mg iron ( 45% DV)
Also contains zinc, potassium, niacin and folate
Vegan, gluten-free and dairy-free
Free of the top eight food allergens:
peanuts, tree nuts, eggs, fish, shellfish, cow’s milk, wheat and soy
Helps build muscle when paired with resistance training
Founded by a biochemical engineer and climate scientist, Ripple Plant-Based Milk is pea-protein based, non-GMO and made without lactose, nuts and soy. It is fortified with calcium and vitamins A, D and B12. Each serving has 8 g of protein, 50 percent more calcium than 2 percent dairy milk¹ and contains half the sugar of 2 percent dairy milk..
Flavors: Original, Unsweetened Original, Vanilla, Unsweetened Vanilla, Chocolate
Ripple is a certified B Corporation. They use only natural ingredients, and their bottles are made of only 100 percent post-consumer recycled plastic that is recyclable.
EXPIRATION DATE: 1/30/21
1.00 OFF $ ANY (1) RIPPLE® 48oz BOTTLE
CONSUMER: LIMIT ONE (1) COUPON PER PURCHASE OF SPECIFIED PRODUCT AND QUANTITY STATED. LIMIT OF TWO (2) IDENTICAL COUPONS IN SAME SHOPPING TRIP. NOT TO BE COMBINED WITH ANY OTHER COUPON(S). Void if expired, reproduced, altered, copied, sold, purchased, transferred, or exchanged to any person, firm, or group prior to store redemption, or where prohibited or restricted by law. Any other use constitutes fraud. RETAILER: Ripple Foods PBC, will reimburse you for the face value of this coupon plus 8¢ handling if submitted in accordance with Ripple Foods, PBC. Coupon redemption policy (available upon request). Coupon is not subject to doubling. Mail coupons to: Inmar Dept #55643, Ripple Foods, PBC, 1 Fawcett Drive, Del Rio, TX 78840. Cash value 1/100¢. Valid only in the USA.
Used to be maple syrup came in Grades A, B and C, differentiating how strong the maple flavor was. But around 2015, the system was revamped, and now everyone gets an A. Here’s how the new A grades break down, from mildest to boldest.
Maple syrup’s uses and benefits extend way beyond pancake topping.
BY KELLEE KATAGIIt’s been a longtime star of the breakfast table, but Americans are finding more ways—and reasons—than ever to enjoy maple syrup. As refined white sugar and high-fructose corn syrup (HFCS) get an increasingly bad rap for their negative effects on health, consumers are turning to maple syrup as an alternative sweetener.
Nearly all maple syrup experts recommend storing maple syrup in the fridge once opened because it can get moldy. That said, if you go through it fairly quickly, you can probably get away with keeping it in your pantry. You can also freeze it—it thickens but stays pourable.
Glass packaging tends to extend the shelf life far beyond plastic.
In 2020, U.S. maple farmers produced 4.4 million gallons of the sweet stuff, up 200,000 gallons from 2019. But is it actually good for you? Compared with refined white sugar and HFCS, yes. Maple syrup is considered a low-glycemic food—meaning it causes a
minimal blood-sugar spike—while table sugar and HFCS are high-glycemic foods. Maple syrup also contains minerals, most notably your full daily dose of manganese per serving and about a quarter of your zinc. Plus, it harbors 24 distinct antioxidants, which squash chronic inflammation. It’s still a form of sugar, though, so it’s wise to use it in moderation. Also, check labels to ensure you’re getting the healthiest kind. (See “Straight A’s” for how to choose the flavor-type you prefer.) Look for “100% Pure” maple syrup or its equivalent, and avoid the words “mapleflavored.” Translation: contains not-asgood-for-you maple-flavored sugar. Most farmers don’t use pesticides or chemicals on their maple trees, but organic products adhere to stricter standards of equipment and the defoamers used when the sap is boiled to make syrup.
Grade A: Golden Color, Delicate Taste. Comes from the earliest spring harvest.
Former Name: Grade A: Fancy
Grade A: Amber Color, Rich Taste Darker color and fuller flavor. Most common type for table syrup.
Former Name: Grade A: Medium Amber
Grade A: Dark Color, Robust Flavor
Harvested later in the season. Hearty, brown-sugar-like taste.
Former Name: Grade B
Grade A: Very Dark, Strong Flavor Mostly used commercially, so it’s hard to find in stores. Good for baking.
Former Name: Grade C
Eat healthy, get your rest and take E ster- C ® ever y day.* Taken just once a day, E ster- C ® c apsules ,
packet s absorb into your system and stay there longer than regular vitamin C to deliver 24 -hour immune suppor t and potent antioxidant ac tivit y.* So now more than ever, trust your immune health to E ster- C ® Nothing Else Works Like It *
Beetroot gives this hummus its wonderful red color.
A festive snack with 4 kinds of nuts and 7 spices.
Caramelized delicata rings with a guthealthy dip.
MAKES 2 LB 4 OZ
4 medium raw beetroots (beets), scrubbed and cut into wedges
1 garlic clove, skin on and cut in half
1⁄3 cup olive oil, plus extra for drizzling
4 cans (14 oz) cooked chickpeas (garbanzo), drained
Juice of 1 lemon
1 tsp sesame oil
1–2 tsp dried thyme
Salt and black pepper
TOPPINGS
Olives, chioggia beetroots, thyme, rosemary, unhulled white and black sesame seeds
DIRECTIONS
1. Preheat oven to 425°.
2. Place beetroots in an ovenproof dish with garlic. Drizzle a little olive oil over the top and roast 30 minutes or until the beetroots have softened. Leave to cool slightly; then squeeze garlic out of its skin.
3. Put all ingredients in a blender, preferably a high-speed one, or use a stick blender. If you use a blender with a bowl you may need to do this in two batches, since this is a real mega batch. Add ¾ cup water and blend until smooth and creamy. Season to taste with salt and pepper.
4. The hummus in the picture is topped with olives, thinly sliced chioggia beetroot, thyme, rosemary and unhulled white and black sesame seeds.
PER 9-OZ SERVING: 879 CAL; 19 G PROTEIN; 62 G FAT; 66 G CARB (16 G SUGAR); 833 MG SODIUM; 19 G FIBER
Mixture of nuts (14 oz nuts total)
1 cup pecans
1 cup macadamia nuts
1 cup cashews
1 cup walnuts
3 Tbsp maple syrup
1 tsp cinnamon powder
1 tsp cardamom powder
¼ tsp nutmeg powder
½ tsp ginger powder
¼ tsp clove powder
1 tsp orange zest
DIRECTIONS
1. Preheat oven to 350º.
2. Mix all of the nuts in a bowl. Drizzle with maple syrup and mix through. Mix cinnamon, cardamom, nutmeg, ginger and clove powders in a small bowl. Add these to nuts and mix through. Add orange zest and stir.
3. Spread nuts on a baking tray lined with parchment paper. Make sure they are spread out well and not clumping. Bake 10 to 12 minutes, making sure not to burn them. Let nuts cool completely before eating.
PER 1-CUP SERVING: 900 CAL; 18 G PROTEIN; 81 G FAT; 39 G CARB (15 G SUGAR); 11 MG SODIUM; 9 G FIBER
EXCERPTED FROM VEGAN HOLIDAY COOKBOOK: FESTIVE PLANT-BASED MEALS AND DESSERTS FOR THE THANKSGIVING AND CHRISTMAS TABLE © 2020 BY KATIE CULPIN. PUBLISHED BY SKYHORSE PUBLISHING.
FOR THE SMOKED “SALMON”
Juice of 1 lemon
5 large carrots, peeled
FOR THE “CREAM CHEESE”
½ cup raw cashew nuts
2 Tbsp lemon juice
Pinch of sea salt and white pepper
1 Tbsp nutritional yeast
½ cup filtered water
TO SERVE
6 slices toasted rye bread (or a gluten-free bread), cut into small pieces for canapés
Lemon slices
SERVES 4-6
DELICATA RINGS
3 delicata squash (3 pounds total), sliced ½ inch thick and seeds/center cut out with a biscuit cutter or paring knife
3 Tbsp preferred cooking oil
1½ tsp kosher salt
1 tsp freshly ground black pepper
KEFIR RANCH DIP
PUBLISHED BY PAVILION.
2 cups vegetable stock
1 Tbsp miso paste
3 Tbsp sweet smoked paprika
1 large sheet of nori
2 Tbsp maple syrup
2 Tbsp smoked sea salt (or regular sea salt)
3 Tbsp capers
Small handful of fresh dill
1. Place all “salmon” ingredients except carrots into a medium saucepan, bring to a boil, and then lower to a simmer for 10 minutes to let flavors infuse.
2. While broth is cooking, use a peeler to slice carrots into long ribbons and place in a large heatproof bowl.
3. Pour broth through a sieve directly over carrots into the bowl. This will lightly cook them. When broth has cooled, cover the bowl with plastic wrap or place mixture into sterilized jars. Refrigerate for at least a day (or up to seven days). The broth acts as a marinade.
4. To make the “cream cheese,” soak nuts in boiling water for 15 minutes. Drain away soaking water, and tip nuts into a blender cup with rest of the ingredients. Blitz everything until smooth, then use straightaway or store in fridge for 3 to 4 days.
5. To serve, generously spread “cream cheese” onto pieces of toasted bread, top with smoked “salmon” (drained of marinade), and then top with lemon, capers and dill.
PER SERVING: 236 CAL; 8 G PROTEIN; 38 G CARB (11 G SUGAR); 501 MG SODIUM; 7 G FIBER
½ cup plain full-fat kefir
½ cup finely chopped fresh chives, plus a few for garnish
2 Tbsp chopped fresh dill
2 tsp onion powder
½ tsp kosher salt
¼ tsp freshly ground black pepper
1. Preheat oven to 425°.
2. Divide squash rings between two rimmed baking sheets. Use a pastry brush to coat both sides of rings with oil. Season with salt and pepper, making sure to get both sides.
3. Roast until golden brown and just tender, 30 to 35 minutes, flipping the squash after 20 minutes and switching baking sheets from top to bottom rack and rotating them front to back.
4. Meanwhile, in a small bowl, stir together kefir, chives, dill, onion powder, salt and pepper.
5. Set bowl of dip on a serving platter and arrange squash rings around it. Sprinkle with a few chives to make it pretty.
Note: Delicata skin is edible! PER SERVING: 214 CAL; 6 G PROTEIN; 10 G FAT;
29 G CARB (7 G SUGAR); 944 MG SODIUM;
6 G FIBER
EXCERPTED FROM HELP YOURSELF: A GUIDE TO GUT HEALTH FOR PEOPLE WHO LOVE DELICIOUS FOOD © 2020 BY LINDSAY MAITLAND HUNT. PHOTOGRAPHY © 2020 BY LINDA PUGLIESE. REPRODUCED BY PERMISSION OF HOUGHTON MIFFLIN HARCOURT.
NUTRITIONAL VALUES CALCULATED AT HAPPYFORKS.COM/ANALYZER
With a combination of sweet and savory, this mouthwatering barleynut roast hits all the right spots.
BY KIRSTEN KAMINSKI 8 TO 10 SERVINGSBARLEY-NUT ROAST
2 Tbsp olive oil, divided
1 medium red onion, finely chopped
2 cups roughly chopped chestnut or cremini mushrooms
2 cloves garlic, minced
1 Tbsp finely chopped fresh rosemary
¾ cup pearl barley
3 cups vegetable broth
¾ cup unsalted pistachios, plus more as needed
1 cup pecans, plus more as needed
2 Tbsp quick oats
Zest of 1 lemon
2 Tbsp tapioca flour
1 tsp salt
Black pepper, to taste
CRANBERRY SAUCE
1 tsp tapioca flour
¼ cup water, divided
¼ cup dried cranberries, plus more as needed
1 Tbsp pure maple syrup
1 tsp fresh lemon juice
1. Heat 1 Tbsp oil in a large saucepan over medium heat. Add onion and cook 5 minutes, until golden brown. Add mushrooms and cook 5 minutes. Add garlic and rosemary and cook 2 minutes. Increase heat to medium-high and add barley.
2. Cook the mixture, stirring, 1 minute, and then add broth, 1 cup at a time, until each addition has been
completely absorbed (this process will take about 15 minutes). Stir mixture continuously, as this will make it creamy. Once all liquid is absorbed, transfer mixture to a large bowl and allow it to cool.
3. Preheat oven to 350°. Line an 8-inch loaf pan with parchment paper or grease with oil.
4. Combine pistachios, pecans and oats in a food processor and pulse 1 to 3 times, until crumbly but still coarse. Add nut mixture to barley mixture. Add lemon zest, tapioca flour, salt and pepper; adjust seasonings to your liking. Combine everything until mixture is creamy.
5. Transfer barley-nut mixture to prepared loaf pan. Use a spoon to press loaf down evenly; then wrap pan in aluminum foil and bake 60 minutes. Once golden brown on top, remove
from oven and let cool 10 minutes before removing from the loaf pan and placing on a serving platter.
6. While roast cools, prepare cranberry sauce. Dissolve tapioca flour in 1 tsp of water to create a slurry. Set aside. Place cranberries, maple syrup, lemon juice and remaining water in a small saucepan over medium-high heat and cook 5 minutes, until cranberries are soft. Add tapioca slurry, stirring constantly, until sauce has thickened slightly. Spoon cranberry sauce onto the roast and serve. PER
EXCERPTED FROM VEGAN HOLIDAY COOKING: 60 MEATLESS, DAIRY-FREE RECIPES FULL OF FESTIVE FLAVORS © 2019 BY KIRSTEN KAMINSKI. PUBLISHED BY PAGE STREET PUBLISHING.
This Irish cabbage and potato mash is a delicious side dish.
SERVES 4
2¼ lb floury potatoes, peeled and cut into chunks
5 Tbsp dairy-free spread, plus extra for frying and topping
2⁄3 cup unsweetened oat milk
1¾ cups chopped leek
4 cups chopped white cabbage
Salt and black pepper
1. Boil the potatoes in salted water until thoroughly soft.
2. Drain, then mash the potatoes using a potato masher. Add the dairy-free spread and oat milk and stir together to make a smooth mash. Add salt and pepper to taste.
3. While the potatoes are boiling, gently fry the leek and cabbage in dairy-free spread until they have softened but without letting them color.
4. Fold the cabbage mixture into the mash. Pile into a bowl, make a little dip in the middle, add a dollop of dairy-free spread and leave to melt. To finish off, crack some pepper over the mash.
PER SERVING: 377 CAL; 7 G PROTEIN; 15 G FAT; 57 G CARB (7 G SUGARS); 192 MG SODIUM; 9 G FIBER
EXCERPTED FROM HAPPY VEGAN COMFORT FOOD © 2020 BY KAROLINE JÖNSSON. PUBLISHED BY PAVILION.
BY ISA CHANDRA MOSKOWITZ
An updated vegan version of this classic dish that is still as embarrassingly good as its predecessor.
SERVES 8
1 cup raw cashews, soaked in water for at least
2 hours and drained
3 cups vegetable broth
½ cup all-purpose flour
2 Tbsp nutritional yeast flakes
2 Tbsp olive oil
1 pound green beans, trimmed and cut into 2-inch pieces (about
4 cups)
1 small onion, finely chopped
1 tsp salt, plus a pinch
4 cups sliced mushrooms
1 Tbsp onion powder
Freshly ground black pepper
1 (6-oz) can fried onions
1. Preheat oven to 375°. Lightly grease a 9 by 13inch casserole dish.
2. Combine the cashews, broth, flour and nutritional yeast in a blender. Puree until completely smooth; this can take up to 5 minutes depending on the strength of your machine. Periodically stop the machine to prevent it from overheating, and scrape down the sides of the blender jar with a rubber spatula to make sure you get everything.
3. Meanwhile, heat a large sauté pan over medium-high heat. Heat the olive oil; then sauté the green beans and onion with a pinch of salt until the green beans are softened,
about 5 minutes. Add the mushrooms and sauté 7 to 10 minutes more. The mushrooms should have released most of their moisture.
4. Add the blender mixture to the pan, along with the onion powder, remaining 1 tsp salt and a few grinds of black pepper. Cook, stirring often, until thickened, about 10 minutes. Add half
of the fried onions.
5. Transfer the green bean mixture to the casserole and top with the remaining fried onions. Bake until browned and bubbly, 22 to 25 minutes. Let cool for a few minutes before serving.
BY DANIELLE RENOV
Technically a seed, quinoa partners with fruits, vegetables and almonds in this colorful dish.
SERVES 4
1 cup red quinoa, rinsed well
¼ cup + 1 tsp extra-virgin olive oil, divided
¾ tsp kosher salt, divided
1¾ cups water
3 Tbsp apple cider vinegar
2 Tbsp honey
½ tsp coarsely ground black pepper
1 large sweet potato
(or 2 small), peeled, cut into ¼-inch cubes
¼ tsp paprika
¼ tsp sumac
½ tsp granulated garlic
½ cup slivered almonds
1 cup dried cranberries
4 scallions, chopped
1 cup parsley leaves, chopped
1. Place 1 tsp oil, quinoa and ½ tsp salt in a small pot (that comes with a lid) over medium-high heat. Stir about 1 minute to ever-so-slightly toast the seeds. Add water. Bring mixture to a boil.
2. Reduce heat to low, cover the pot, and allow quinoa to simmer for about 15 minutes, until it is tender.
3. Pour cooked quinoa into a fine mesh strainer and allow any excess liquid to strain out. (Quinoa retains lots of liquid, so although this step is not absolutely necessary, it is highly recommended.)
4. Add vinegar, honey and pepper to the drained quinoa. Mix to distribute evenly.
5. While quinoa simmers, preheat oven to 350°. Line two baking sheets with parchment paper.
6. Place sweet potato, 2 Tbsp oil, paprika, sumac, garlic and ¼ tsp salt onto a prepared baking sheet.
7. Bake 35 minutes, until edges of the sweet potato begin to char ever so slightly. Remove from oven;
with a spatula, gently move sweet potatoes around so they don’t stick.
8. Meanwhile, place almonds on second prepared baking sheet. Bake 10 to 12 minutes, stirring every few minutes, until almonds are fragrant and lightly golden. Allow each element to cool separately.
9. Once cooled, combine quinoa, sweet potato, almonds, cranberries, scallions and parsley in a large bowl. Serve cold and enjoy!
BY ISA CHANDRA MOSKOWITZ
Don't have mini Bundt pans? You can bake these in a muffin tin; just reduce cook time to 20 minutes.
MAKES 6 MINI BUNDTS
FOR THE CAKES
2 cups (225 g) pumpkin puree
½ cup (120 ml) olive oil
1¼ cups (250 g) granulated sugar
¾ cup (180 ml) unsweetened nondairy milk
2 tsp pure vanilla extract
1¾ cups (225 g) all-purpose flour
2 tsp baking powder
2 tsp pumpkin pie spice
1 tsp salt
FOR THE GLAZE
2 cups (205 g) confectioners’ sugar, sifted
½ tsp pure vanilla extract
3 Tbsp fresh lemon juice
1 Tbsp refined coconut oil, melted
1. MAKE CAKES: Preheat oven to 350°. Lightly grease mini Bundt pans.
2. In a large mixing bowl, beat together pumpkin puree, olive oil, sugar, milk and vanilla until smooth and creamy.
3. Sift in the flour, baking powder, pumpkin pie spice and salt. Stir until relatively smooth.
4. Spoon batter into baking pans, filling each one about three-quarters full. Bake 26 minutes, until a toothpick inserted into the center comes out clean. Cakes are done when they are firm and puffy on top and lightly pulling away from sides of the pan. Let cool in the baking pan and, once you can handle it, invert the
Bundts onto a cooling rack to cool. Flip rightside up to cool completely.
5. MAKE GLAZE: Place confectioners’ sugar in a large bowl. Add vanilla, lemon juice and coconut oil and stir vigorously, until a thick and smooth but pourable icing forms. If it seems too thick, add warm water by the teaspoon until the desired texture is achieved.
6. Pour approximately 2 Tbsp of icing onto each Bundt, letting the excess drip off. Let set in a cool place.
These decadent caramels hide their healthful status. To make 100 percent vegan, just use vegan chocolate.
MAKES 36 1-INCH SQUARES
1 Tbsp coconut oil, melted, plus more for brushing
1½ cups tightly packed pitted soft Medjool dates (14 ounces)
½ cup natural peanut butter
2 Tbsp chia seeds
¼ cup flaxseed meal
2 Tbsp white miso paste
¼ tsp ground nutmeg
1 tsp pure vanilla extract
3.5 oz 85% dark chocolate, broken into chunks
1 tsp flaky sea salt
1. Brush an 8½ by 4½-inch loaf pan with oil, and line with parchment paper that hangs over each side by 1 inch.
2. In a food processor or blender, combine dates, peanut butter, chia seeds, flaxseed meal, miso, nutmeg and vanilla. Process on high until you have a smooth paste and mixture forms a ball.
3. Scrape paste into prepared pan and pat until smooth. Fold overhanging parchment down and press down with a second loaf pan. (If you don’t have one, no worries—the caramels will turn out fine!) Freeze 1 hour.
4. Brush a wire rack with coconut oil and set over a rimmed baking sheet. Line a cutting board with parchment. Turn caramels out of pan onto cutting board so the bottom is face up. Top with parchment from the pan and roll out to ½ inch thick. Cut caramels into 36 (1-inch) squares.
5. Place chocolate in a microwave-safe bowl and microwave in 15-second bursts, stirring after each, until melted. Stir in melted coconut oil. Use a fork to dip a caramel into melted chocolate. Place on the prepared rack, let set for 5 seconds, and then sprinkle with sea salt. Repeat to coat remaining caramels. Freeze 1 hour before serving.
PER SERVING: 63 CAL; 1 G PROTEIN; 2 G FAT; 11 G CARB (9 G SUGARS); 154 MG SODIUM; 1 G FIBER
LINDA PUGLIESE. REPRODUCED BY PERMISSION OF HOUGHTON MIFFLIN HARCOURT.
Rich and buttery and sweet and cinnamony, these iconic Jewish cookies will satisfy all sweet tooths.
MAKES 4 DOZEN COOKIES
FOR THE DOUGH
2 cups all-purpose flour
¼ tsp salt
¾ cup refined coconut oil, at room temperature
3 Tbsp unsweetened applesauce
1 cup plain unsweetened coconut or soy yogurt
FOR THE BASIC FILLING
½ cup sugar
1 Tbsp ground cinnamon
1 cup finely chopped walnuts
1. PREPARE DOUGH: In a large mixing bowl, sift together flour and salt, and then add coconut oil in small clumps. Use a pastry cutter to cut oil into flour until pea-sized crumbs have formed. Add applesauce and yogurt, and mix to form a stiff dough.
2. Divide dough into four equal parts, and then form them into disks. Wrap each with plastic wrap and refrigerate at least 2 hours.
3. FILLING: In a food processor, pulse together sugar, cinnamon and walnuts until tiny crumbs.
4. On a clean, flat surface, roll a disk into a 9-inch circle. Sprinkle some cinnamon mixture all over disk, leaving about ½ inch at edges.
5. Have ready a large-rimmed baking sheet lined with parchment. Use a pizza cutter to cut each round into 12 wedges, like a pizza pie. Roll each triangle from the base up to the point to form the rugelach. Place rolled rugelach on baking sheet, and put in refrigerator while you prepare other disks.
6. When all cookies are formed, let chill another 15 minutes in fridge. Preheat oven to 375°. Bake until lightly browned and a little puffy, 18 to 22 minutes. The sugar should appear caramelized and melty. Transfer to wire racks to cool completely.
PER SERVING: 73 CAL; 1 G PROTEIN; 4 G FAT;
7 G CARB (2 G SUGARS); 14 MG SODIUM; 0 G FIBER
BY DANNY SEO
Tastes like the classic Girl Scout cookie. Paleo friendly. With chocolate. What's not to love?
MAKES 12 COOKIES
1 cup almond flour
2 Tbsp cocoa powder
Pinch of sea salt
2 Tbsp coconut oil, melted
¼ cup maple syrup
1 tsp peppermint extract, or more to taste
1 cup dark chocolate chips
1. Preheat oven to 350°. Line a baking sheet with parchment paper.
2. Place almond flour, cocoa powder and salt in a medium bowl and stir to combine.
3. Fold in coconut oil, maple syrup and peppermint extract until evenly incorporated.
4. Allow batter to rest 10 minutes in refrigerator.
5. Roll 1 tablespoon of cookie batter between palms of hands to form a ball and place on baking sheet. Press to flatten into approximately a 1/8-inch-thick disc.
6. Bake 10 minutes then cool a few minutes on baking sheet before removing to a wire rack.
7. Melt half the chocolate chips in a double boiler. Take off heat and fold in remainder of chocolate to temper the mixture.
8. Dip cookies in chocolate and place back on parchment-lined baking sheet. Or you can drizzle chocolate on top of cookies.
9. Refrigerate cookies 15 minutes to set chocolate coating.
PER SERVING: 152 CAL; 2 G PROTEIN; 10 G FAT; 14 G CARB (9 G SUGARS); 53 MG SODIUM; 2 G FIBER
NUTRITIONAL VALUES CALCULATED AT HAPPYFORKS.COM/ANALYZER
EXCERPTED FROM NATURALLY, DELICIOUS DESSERTS: 100 SWEET BUT NOT SINFUL TREATS © 2020 BY DANNY SEO. PHOTOGRAPH BY RIKKI SNYDER. PUBLISHED BY GIBBS SMITH.
This island’s cuisine is a fusion of food traditions, with an imprint of family on every dish.
BY REBECCA TREONSicily is the largest island in the Mediterranean and has been a global crossroads of international trade routes for millennia. At times it has been controlled by Phoenician, Greek, Roman, Vandal, Ostrogoth, Byzantine Greek, Islamic, Norman, Aragonese and Spanish governments, each of whom left a mark on Sicilian cuisine.
Although Sicilian food shares many things in common with mainland Italian food, it has Greek, Spanish, French and Arab influences as well.
“The culinary influences come from the sea, the mountains, the history of the land, religious tradition, and from the evolution of both aristocratic and peasant cuisines over the centuries,” says Melissa Muller, author of Sicily: The Cookbook, Recipes Rooted in Traditions (Rizzoli, 2017). Muller, who ran several successful Sicilian
restaurants in New York City and spent summers on Sicily in her grandmother’s hometown, has now relocated permanently to Sicily, where she runs culinary tours and cooking classes. “Sicilian recipes are multilayered and are combinations of traditions of each time period,” she describes. “The tastes are bold and rich, and full of unique flavors, such as the typical agrodolce [Sicilian sweet and sour], that are only present in Sicilian cuisine.” Recipes are accented with exotic Mediterranean touches: pesto punched up with capers, gelato made with pistachios, pasta laced with saffron and numerous
dishes laden with strong flavors like wild fennel and oregano.
The typical dishes of Sicily go far beyond the “red sauce” that most Americans think of as traditional Sicilian dishes. “Much of the conception of so-called Italian food comes from literature, film, press and the so-called ‘Italian’ restaurants, which came to life after the mass wave of immigration from Italy,” Muller explains. “When I opened my Sicilian restaurant in Manhattan, I experienced that the cuisine of Sicily was imagined through films like The Godfather, and guests were immediately perplexed when they didn’t find Spaghetti with Meatballs on the menu. Instead they found, Spaghetti with Tuna Bottarga (fer-
mented tuna roe) or with sea urchin.”
There are common foods (such as arancini, caponata, granita, cannoli, cassata) that can be found throughout the island, but for the most part, the recipes change from city to city, from village to village, Muller says. “Take something as simple as tomato sauce, for example. So many variations exist, and there is no one recipe. Which is the most authentic?
As my dear elderly aunt (and culinary mentor)
Zia Franca puts it: ‘Ogni ricetta ha l’impronta della famiglia,’ or ‘Every recipe contains the imprint of the family.’”
“Sicilian food needs to be felt with all the senses,” Muller says. “It’s not a science but an act of pure love, transmitted from the cook to the family.”
This dish is a classic wintertime pasta, prepared with minor variations around the island. For vegetarians, the anchovies can be omitted without jeopardizing the goodness of the dish.
SERVES 4
Salt
1 medium-sized cauliflower head, cut into small florets, stem cut into fine pieces
2 Tbsp olive oil
1 large white onion, finely chopped
3 preserved anchovies in olive oil, crushed with the back of a fork into a paste
2 Tbsp pine nuts
2 Tbsp golden raisins, soaked overnight in water or wine and drained ½ tsp saffron threads
1 pound of any short-cut pasta
TRY: Barilla Rigatoni or Ziti
1 cup grated ragusano or aged pecorino cheese
4 Tbsp coarse breadcrumbs
1. Bring a large pot of salted water to a boil over high heat. Add cauliflower and blanch until slightly tender, about 2 minutes. To test if ready, remove one floret from the water and insert a paring knife inside the stem. If the knife is smoothly inserted with ease, cauliflower is ready. Transfer cauliflower with a slotted spoon to a strainer to drain excess water. Reserve pot of boiling water to cook the pasta.
2. In a sauté pan, heat olive oil over low to medium heat. Add onion and cook until translucent, about 5 minutes. Add anchovies, pine nuts, raisins and saffron threads. Let all ingredients simmer together a few minutes, then add blanched cauliflower florets. Add about 1 cup of the boiling pasta water to pan and let simmer until water is reduced by half and the sauce appears amalgamated but not dry.
3. Meanwhile, cook pasta until al dente; drain. Add pasta to sauce along with cheese, and toss together until pasta is coated with the sauce. Taste for salt and add more accordingly.
4. Plate pasta and top with the breadcrumbs.
PER SERVING: 355 CAL; 13 G PROTEIN; 17 G FAT; 40 G CARB (3 G SUGARS); 897 MG SODIUM; 8 G FIBER NUTRITIONAL VALUES CALCULATED AT HAPPYFORKS.COM/ANALYZER
Care for your respiratory health with these five research-based and expert-recommended natural supplements.
BY KATHRYN LEAVITTBreathing is such an extraordinary process. Each day, according to the American Lung Association, we breathe 17,000 to 23,000 times, taking in more than 2,000 gallons of air—enough to fill a normal-size swimming pool. And although we might associate respiration simply with our lungs, “the respiratory system actually includes many other parts of the body, like the diaphragm, trachea (windpipe), mouth, nose and sinuses, and everything else you need to breathe,” says Sarah Tindall, N.D., of the National University of Natural Medicine. “It goes without saying that you cannot live without your respiratory system!”
The respiratory system ensures proper gas exchange—breathing in oxygen to be delivered to your cells and removing carbon dioxide by exhaling. Perhaps lesser known, the respiratory system also plays a pivotal role in our immunity—all that air coming in may contain potentially harmful invaders, and the respiratory system
needs to act quickly and effectively against them, which is especially important because many colds and flus attack the respiratory system.
“It is probably one of those things most people take for granted or don’t frequently consider,” Tindall says of our respiratory system. “Unless someone has a respiratory health condition or meditation/yoga practice where they are really focusing on breathing, people in general may not give much thought to it.”
It would be wise to do so, from a whole-body standpoint, says Jennifer McLemore, L.Ac, an acupuncturist and Chinese medicine herbalist in Boulder, Colo. “We are born
when we take our first breath, that breath of life, and it is through the act of breathing that our body is animated throughout our life,” she says. “We need to keep our lungs healthy to keep the process of life going.”
To boost your respiratory system, both McLemore and Tindall say it’s key to eat real food (with a focus on fruits and vegetables), cut out white sugar and drink plenty of water, plus get regular exercise and reduce exposure to indoor and outdoor air pollution. As people are paying more attention to their health right now, these experts also suggest the following research-backed supplements for added support of respiratory health.
“This is a well-tolerated (and also delicious!) botanical that is often used to help address colds and the flu,” Tindall says. Elderberries contain flavonoids, which have natural antioxidant activity, and there is also evidence that elderberry has a triple-pronged action: It’s antiviral, antibacterial and anti-inflammatory. Research has shown it to reduce both the severity and duration of upperrespiratory symptoms. A 2019 study in particular found that it blocks entry of viruses to the cells, helping with prevention, and also minimizes symptoms if flu strikes. “If there was one herb that I could recommend, it would be elderberry,” McLemore says.
Dose: For adults, 1 to 2 teaspoons, one to two times a day is very safe, McLemore says.
Antioxidants are a powerful line of defense for immunity and respiratory health, and vitamin C leads the pack, according to McLemore. Though vitamin C is critically important, we can’t make it in our bodies, and for all we’ve heard about it, most people still aren’t getting enough through their diet alone, she says. Studies indicate that vitamin C deficiency is related to risk of flu and severity of flu symptoms and, alternatively, that taking it decreases inflammation (helping subdue the processes involved in infections) and helps prevent the common cold. Vitamin C is currently being studied to test whether it may help with COVID-19 patients, but it is too soon to make any conclusions about this.
Dose: Adults should take 1,000 mg twice daily, McLemore says.
“Most people have probably heard about the benefits of this supplement for one reason or another,” Tindall says. It affects everything from cardiovascular to immune, mood and bone health.
Lesser known, perhaps, is vitamin D’s direct effect on lung function. A deficiency of vitamin D has been associated with an increased likelihood of pneumonia, bronchitis and other lung infections, and higher levels have been found to improve overall lung function. Of course, vitamin D also helps regulate certain types of immune cells, encouraging an overall healthy immune response, Tindall says.
Dose: Adults should take 1,000 to 2,000 IU daily, McLemore says.
“This is probably my favorite supplement,” Tindall says. “There is abundant evidence supporting its efficacy in addressing several different health conditions,” including detoxification and immunity. Also, NAC is a precursor to glutathione, a critically important antioxidant made in our bodies, Tindall says— so important, in fact, that it is widely considered to be a master antioxidant. In terms of respiratory health, NAC is “mucolytic,” meaning it works to break up mucus, which in turn can relieve coughs.
NAC has also been shown to help with viruses by reducing inflammation in lung cells and also decreasing the effects of pneumonia, which is linked with oxidative stress and inflammation.
Dose: Adults should take 600 mg twice daily, best on an empty stomach, but can be taken with food if necessary, McLemore says.
Zinc
Studies show that many people are deficient in zinc, and this deficiency is associated with reduced immunity. Specifically, zinc is a cofactor in killer T cell production (killer T cells find and destroy infected cells),
McLemore says, and it also directly protects the cells in the respiratory system. In addition, a number of studies have found that if a cold does strike, zinc can reduce its length and severity. A 2020 meta-analysis found that zinc is particularly effective for adults (versus children), and there is also interest in maintaining zinc status among the elderly, who are at increased risk for respiratory diseases.
Dose: Adults should take 30 mg daily, always with food to prevent nausea, McLemore says.
This drink is right for any family celebration. Perfect for cold winter months, the champagne keeps you warm and the rosemary reminds you of the crisp, fresh air.
½ oz Rosemary Simple Syrup
(see below)
½ oz pomegranate juice
1 tsp pomegranate seeds
Champagne, for topping glass
Rosemary sprig, for garnish
BY AYESHA CURRY
DIRECTIONS
1. In a champagne flute or highball glass, combine the rosemary syrup, pomegranate juice, and pomegranate seeds. Top off the glass with champagne and add a rosemary sprig for garnish.
ROSEMARY SIMPLE SYRUP
Combine:
½ cup water, ½ cup sugar, 1 cinnamon stick, 1 star anise, 2 cardamom pods and
2 small fresh rosemary sprigs in a small saucepan over medium heat, stirring until the sugar dissolves. Strain, transfer to a lidded jar and refrigerate; the syrup will keep for up to 2 weeks.
MAKES 1 DRINK @
This cookbook is all about getting delicious meals on the table in a flash so you can enjoy the people you love.
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