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 39-42), including a Kale Bowl with Lemon-Tahini Dressing; 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 45-48) to keep your tummy warm and satisfied on those cooler fall days, including Vegetable Broth with Chickpea Dumplings and an Artichoke, Barley, Chicken and Lemon Soup.
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 34-36). 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.comBEGIN
Talking with Aly Raisman
PLUS The physics of food, turmeric is on trend, natural home spa tips and life without straws.
KITCHEN
Cereals and Granolas
PLUS New cookbooks, cool kitchen gadgets, baking mixes and our favorite frozen meals.
feature | SAY CHEESE
People are eating more cheese—every year. And it’s not just options made from cow’s, sheep’s or goat’s milk. Plant-based cheeses are on the rise, too.
BY GIGI RAGLAND
EAT
Dish It Up
Fall is the season for squash. Enjoy recipes courtesy of Johnson & Wales University.
Fast & Flavorful
Get all the flavors you crave in our simple bowl creations.
BY GENEVIEVE DOLLHealthy Kitchen
When the nights are chilly, come inside for a bowl of warm soup.
BY KIMBERLY LORD STEWART
Around the World Oaxaca, Mexico, is the land of many flavors.
BY REBECCA TREONBranch Out with Olives
Popular varieties of these flavor-intensive fruits.
BY KELLEE KATAGIBOOST
Spirulina
Go green with this nutritional heavyweight.
BY KELLEE KATAGISay No to Inflammation
An array of natural supplements to ease pain and inflammation.
BY KAREN MORSERoasted Root Vegetable
Couscous with Horseradish Dressing
Celeriac root has a flavor that’s too good to ignore.
BY DINA DELEASA-GONSARAcorn Squash, Chicken Sausage and Sage
Brown-Butter Bowl 39
Artichoke, Barley, Chicken and Lemon Soup 47
Butternut Squash Lassi 36
Calabaza en Tacha (Candied Squash) 36
Deconstructed Egg Roll Bowl with Sweet and Sour Sauce 40
Delicata Squash, Garbanzo and Tofu Curry 36
Eastern Mediterranean Chickpea and Cauliflower Rice Bowl 42
Kabocha Agrodolce 36
Kale Bowl with LemonTahini Dressing 41
Pea Pesto Pasta with Basil and Mint 6
Potato, Leek and Corn Chowder with Oven-Fried Leeks and Bacon 45
Roasted Root Vegetable Couscous with Horseradish Dressing 64
Sopa de Elote con Queso (Corn Soup with Queso) 51
Spaghetti Squash Teriyaki Bowl 36
Super-Quick Sweet Red Pepper and Green Chile Bisque 48
Vegetable Broth with Chickpea Dumplings 46
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
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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.
Things are always buzzing at Made in Nature’s test kitchen in Boulder. Getting ready to celebrate its 30th anniversary, the healthy-snack company continues to create flavorful, innovative nibbles using fruits, vegetables and other ingredients from around the world.
“I describe our products as ‘ferociously flavorful,’” says Wendy Goldner, vice president of marketing. “We are dedicated to producing the cleanest products that you can buy, and we’re always searching for ingredients with the best taste of place.” That means figs and cherries from Turkey, mangoes from Mexico and the Philippines, dates from Tunisia, blueberries from Canada, and apples from the United States—all USDA Certified Organic and non-GMO.
Goldner shares that it takes about six months from testing and tasting to production and packaging for a new product. “We use a culinary approach to all of our new products,” she says. “We always start with a palette of fresh fruits and/or veggies, and then play with combinations with other ingredients, like spices, seeds and nuts, to create unique, exciting snacks. Everything is either baked or dried.”
Take Made in Nature’s yummy Figgy Pops, for instance, made from fruit, nuts or seeds, and spices. “They’re all raw with no added sugar and make a great snack for energy on the go,” says Goldner. There are also the newly launched Veggie Pops, made with ingredients like kale, chickpeas, almonds and spices.
“We like to say that we are creating nutritious, good-tasting, whole-food snacks that people can live on,” says Goldner. More at madeinnature.com.
What started as a food truck in Denver has morphed into a grocery-store-available burrito with a home-style taste. “My mom, Mame, started the company in 2005 when she was 65 years old,” says daughter and Mame’s Burrito Company CEO Lisa Wolff. “She was in the corporate world but then got breast cancer, so she took time off from work. As she was getting better, she started asking herself, ‘What do I want to do when I grow up?’ The answer was to start a food truck.”
According to Wolff, Mame always loved to cook, and gourmet burritos were one of her specialties—hence the company name. From the start, Mame’s goal was to be the best burrito out there.
“One of our sayings is ‘Real food just tastes better,’ so we source the best ingredients possible and as much local as possible,” says Wolff. The food truck lasted a few years, and then Mame and her team decided to ramp up and produce burritos for sale in grocery stores, like King Soopers.
“We’ve modified our burritos to be all-natural with less-traditional flavor combos, like Chicken with Chipotle Sauce and Chorizo and Sweet Potato. We also custom-make all of our sauces and seasonings,” says Wolff. “We’re definitely a family of foodies.”
Find Mame’s Burritos in the frozen section. Read more at mamesburritos.com.
Skoop has launched a line of yummy vegan cookies that are non-GMO and gluten-, soy-, whey- and dairy-free, with 10 grams of protein per cookie. Flavors include Double Dark Chocolate, Mocha Chip and Chocolate Walnut Chunk.
The anti-inflammatory spice enhances a host of flavorful foods and drinks. BY
KARA NIELSENBy now, it’s well-recognized that turmeric does a body good. Numerous studies show that this super-spice has anti-inflammatory benefits, improves brain function and alleviates arthritis. In a 2017 study, curcumin, the active ingredient in turmeric, was also found to combat nonalcoholic fatty liver disease. Results like these add more fuel to the healthy turmeric trend, currently on fire across food and beverage categories.
Finding ways to add turmeric to our diets has never been easier, thanks to its continued popularity and the wide variety of food and drinks that feature the ingredient. A day gets off to a great start with a turmeric-accented juice, such as Uncle Matt’s Organic Orange Juice with Turmeric and Probiotics or, in the same orange-hued vein, Simple Truth Organic Carrot Turmeric Cold-Pressed Juice. Turmeric also plays an active role in many tonics and herbal teas. KeVita Apple Cider Vinegar Tonic: Turmeric Ginger and Traditional Medicinals Organic Turmeric with Meadowsweet & Ginger are cold- and hot-drink examples.
Find this recipe online at livenaturallymagazine.com.
black pepper, which unlocks the benefits of curcumin in the body. Make it from scratch with powdered spices, ginger and honey, or from a mix, such as Jarrow Formulas Golden Milk Turmeric Infusion powder. Another way to enjoy the experience of golden milk? Nature’s Path Organic Golden Turmeric Cereal, which incorporates the beverage into a bowl of cornflakes, flavored with coconut, cinnamon and honey. Purely Elizabeth also uses coconut and turmeric in an instant Vibrant Oats cup, made with quinoa, flax and chia.
A sign of a maturing trend is when it moves further from its source—in this case, when turmeric starts flavoring snacks, crackers and confections. Larabar Organic with Superfoods bars mix fruits, nuts and seeds with kale and turmeric for a portable antioxidant boost. RW Garcia Organic Lentil with Turmeric Crackers show how easy and logical it can be to use healthful spices in familiar places. Vosges Dark Milk Turmeric Ginger chocolate bar and Theo Coconut Turmeric Chocolate Clusters are two sweet treats that weave in wellness.
Real oats, quinoa, nut butter and brown rice crisps.
Golden milk is another surging turmeric trend. It’s a blend of turmeric with steamed coconut or nut milk and
Take advantage of turmeric’s trendiness to find new ways to add the powerhouse to your diet.
It’s hard to avoid news and images about the impacts of plastic waste on our planet. One of the culprits is straws. According to the One Less Straw campaign, Americans use close to 500 million plastic straws every day. That’s enough straws to circle the earth 2.5 times. They are the 11th most found ocean trash. And each year, 1 million seabirds and 100,000 marine animals die from ingesting plastic, including straws. But plastic straws aren’t just bad for the environment. According to a recent article in The Washington Post, they can also be bad for your body. How?
Drinking sugary or acidic beverages with a straw can increase the risk of cavities, because straws send a concentrated stream of liquid toward a small area of teeth, which can erode enamel and cause tooth decay.
Use of straws can lead to wrinkle lines around your mouth, the same ones smokers get.
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Sipping from a straw introduces air into the digestive tract, which can cause gas and bloating.
Two simple ways to reduce use of plastic straws are:
1 Next time you’re at a restaurant, request your drink without a straw (a growing number of restaurants are serving drinks either without straws or with reusable ones).
2 Use reusable straws, like ones from Klean Kanteen.
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Gastrophysics makes you look at your plate in a whole new way. BY
VICKI MARTINEZOf all our senses, smell is the dominant one when it comes to how things taste.
Our olfactory receptors—tiny hair follicles inside the nose that transmit information— connect directly to the brain, unlike the other senses.
Spence references a lab study where tomato soup eaters reported feeling fuller sooner when the food’s aroma was pumped into the room. Participants consumed almost 10 percent less. Of course, our homes aren’t equipped with atomizers. Spence’s recommendation: “Be sure to inhale the aroma of your food frequently; after all, this is where the majority of the pleasure resides.”
Allowing the brain to focus on a food’s texture increases the sense of feeling full. “Our brains use the amount of sensation we receive from textures as one of the cues to tell us when to stop eating,” explains Spence. The next time you’re tempted to tell the kids to stop playing with their food, don’t. In fact, go ahead and join in the finger-food fun.
Remember the trick you used as a kid to swallow something you thought would taste awful: Hold your nose, and gulp it down as fast as you can? Turns out, you were on to something.
In Gastrophysics: The New Science of Eating (Viking, 2017), Oxford professor Charles Spence reveals his groundbreaking work in sensory science, explaining that our enjoyment of food is not simply a matter of taste, but a multisensory experience of sight, sound, touch and smell. If we recognize that eating involves more than our taste buds, we can use this information to make healthier choices.
The reason you “can’t have just one” chip may have less to do with a craving for salt than the sound the chip makes as you crunch into it. In Spence’s Oxford lab, researchers found that magnifying the crunching sound when participants bit into a chip caused them to believe the chip was crunchier and fresher—by 15 percent.
Next time that craving hits, try satisfying this sensory need by reaching for healthier “loud” foods (think apples, carrots, celery or nuts).
Perhaps you’ve heard that eating on a red plate makes a difference. It’s no rumor. The science-backed fact is that the sight of red triggers an avoidance behavior, which causes people to eat less. Another way to “trick the brain,” as Spence puts it, is through size perception. Subjects were given food on large and small plates. People reported feeling fuller when eating from the smaller plates. The punch line: The amount of food on the large plate was the same as on the smaller one.
The ancient Roman gourmand Apicius is credited with saying, “The first taste is always with the eyes.” So, pull out the kiddie plates for your next meal and watch your waistline shrink.
“The pleasures of the table reside in the mind, not the mouth.”
CHARLES SPENCE
Have you ever wondered what it would be like to be a student again? What if you could go back to school and choose classes on happiness, longevity or compassion? It’s very likely that your busy day-to-day life is a deterrent to your ability to get to a classroom, so we’re bringing the curriculum straight to you. Here are five things to focus on learning this fall to support and enhance your well-being in the “classroom of life.”
1 | COURAGE.
Stemming from the Latin cor or French coeur, both of which mean “heart,” courage is the foundation for all people pursuing the best version of themselves. It is the first quality to study on how we live from our heart, how we trust from our heart and how we use full-hearted living. It takes courage to be uncomfortable and outside what is familiar, but it’s also when we begin the journey toward true optimum wellness.
2 | OPTIMISM.
A positive emotional predisposition is a great way to help lower systemic inflammation, which is associated with unhealthy aging and disease. As part of your back-to-school, back-to-your-best self, what intention will you set every day? Maybe it’s moving more or eating well. If you follow through on that intention, you’ve automatically cultivated a greater level of optimism.
3 | CREATIVITY & CURIOSITY.
The Harvard Business School shares that the number one asset in today’s workplace is a sense of curiosity and creativity. More Fortune 500 companies are seeking employees with this innate sense. What can you do to make yourself more curious and creative? Think of what you would like to learn more about and pursue it. Get involved with some kind of art. Did you know that many people who have won the Nobel Prize in science are typically people who have a personal outlet and interest in the arts?
4 | MINDFULNESS & PRESENCE.
The happiest, most influential people are the ones who are mindful and present. Work on mastering the art of single-tasking versus multitasking. Taking a few minutes every morning to meditate, pray or simply focus on breathing sets the tone psychologically and neurochemically for presence.
5 | BECOME A COMMITTED POSSIBILITARIAN. Our goals around well-being tend to be best realized when we connect to expressing a version of ourselves that is aligned with everything in our heart that we know to be true. It’s natural to lose your sense of comfort and become more complacent. That’s life. Giving ourselves the moniker of “possibilitarian” allows us to reengage in the power of possibility, the experience of greater purpose and a reignition of our personal passions.
“If your mind is empty, it is always ready for anything, it is open to everything. In the beginner’s mind there are many possibilities, but in the expert’s there are few.”
-Shunryu Suzuki, Zen Mind, Beginner’s Mind (Weatherhill, 1970).
Women use an average of 12 skin-care products daily. According to the Environmental Working Group (EWG), those products contain an average of, gulp, 168 chemicals. What’s more, your skin absorbs up to 60 percent of those chemicals. (Men use an average of six products daily, with 85 unique ingredients, according to the EWG.)
It’s good that we’re paying attention to our skin: “It is a living, breathing system, not a mere inert covering that simply holds your bones, muscles and organs together,” says Stephanie Tourles, a licensed holistic aesthetician and author of Pure Skin Care (Storey, 2018). It needs consistent TLC to maintain its smooth texture as you age, but spending an exorbitant amount of money on your skin care doesn’t always pay off, says Tourles, and the chemicals can contribute to premature aging. To head off aging and look your best:
Body brushing naturally activates the lymphatic/detox system to promote a youthful, healthy glow. With a medium-soft natural-fiber body brush, begin by brushing your hands, and then work up to your arms, underarms, neck, chest and upper back. Next, brush each leg, beginning with the feet and moving up to the calves, thighs, groin, buttocks, lower back, sides and stomach. Avoid the face, breasts and genitals, and brush toward the heart, without ever scrubbing. Bathe as usual.
Avoid chemicals and instead choose products with natural, nourishing ingredients, such as jojoba oil, sunflower oil, olive oil (preferably organic Tuscan, says Tourles), lavender and white cosmetic clay.
Fill a 1- to 2-ounce dark-glass bottle with purified water, and, if desired, six drops of your favorite skin-pampering essential oil, such as lavender, rose or chamomile, for each ounce of water. Shake well, and spray a light mist on your face whenever you’re outside, up to every hour, for supple (aka, younglooking) skin.
“I see extreme minimalists who use only water on their skin and those who feel the need to use every product available,” says Tourles. Find the balance: First, determine your current skin type: normal, oily, dry or a combination. Then use a cleanser to remove makeup and pollutants; a toner or astringent for deeper cleaning and hydration; a facial oil to promote elasticity and glow; and, finally, if your skin is normal to dry, a moisturizer for your face and a body lotion applied from the shoulders down.
According to Juliette Goggin, author of Handmade Spa (Jacqui Small, 2018), many commercial skin-care products don’t contain adequate amounts of skin-supporting ingredients. These books show you how to make your own products. It’s easy, really!
Handmade Spa: Natural Treatments to Revive and Restore reminds you that spa treatments for relaxation and longevity have a long, worldwide history, and shows you how to tap into this muchneeded restorative practice at home. Recipes for hair, skin and body are elegant and go a few steps beyond beauty, with a Relaxing and Calming Reed Diffuser, Sleepy Herbal Tea Infusion, Incense Cones, and Lavender and Hops Pillow Mist.
Pure Skin Care: Nourishing Recipes for Vibrant
Skin & Natural Beauty is full of information about the skin and how to care for it, providing you a solid foundation before you even get to the kitchen to start mixing. Recipes run the gamut, from balms and cleansers to toners and moisturizers, as well as muchneeded recipes you may not think of, like After-Sun Aloe Spray and No More Calluses Foot Soak.
BY DR. DEBRA ROUSE
Fall is my favorite season, yet it is also a time when I heap extra stress upon myself. With the coming holidays and festivities, do you tend toward stress and excess? More spending, more socializing, more eating, more drinking, less sleep, less exercise? During this time of year, many of us tend to put others’ needs before our own, too, neglecting our self-care habits. Let’s change that. These easy-to-implement strategies will help you put self-care first and get ahead of the stress before it takes you down.
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 PICK. Love Grown Berry Polar Puffs
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
OUR PICK. Weetabix Whole Grain Cereal
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
As you upgrade your cereal, you may want to consider nondairy alternatives to accompany it. A few of our faves include Silk’s broad range of options, including Almond, Soymilk, and one of its newest flavors, Prebiotics Almond and Cashew with Oats. Or get a gut-flora boost with Califia Farms Probiotic Dairy Free Yogurt beverages, made with an almond-coconut blend and loaded with 10 billion CFUs of live, active probiotics.
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.
Born from a family flapjack recipe, Kodiak Cakes natural pancake and baking mixes are inspired by rugged pioneers exploring the wilderness in need of rich, real food for energy and nutrition. The Power Cakes mixes are made with non-GMO whole grains and packed with fiber, protein, vitamins and minerals to fuel an active lifestyle. Use them for baking, too.
No time to bake? No problem. Pancake and baking mixes have come a long way.
In an ideal world, we would be making cakes, muffins, cookies, brownies and pancakes from scratch like Grandma used to. But in our busy, modern times, convenience is king. Enter a growing number of brands that are creating healthier, homemade-style mixes for breakfast and baked goods.
Matt LaCasse and Lizzi Ackerman always loved pancakes but couldn’t find a just-add-water mix without “junky ingredients.” So, they set out to create a better option. Today, Birch Benders sells an array of natural and organic pancake and waffle mixes, including their popular paleo mix: a blend of cassava, coconut and almond flours that is naturally grain-free, with protein and fiber.
When they couldn’t find a healthy, protein-packed pancake mix to feed their busy, active family, Jennifer and Dave Bacon decided to make their own. FlapJacked Protein Pancake & Baking Mixes are made with whole oats and coconut flour, with whey and pea protein. Just add water for pancakes, or use as a flour replacement in your favorite recipes.
Sweet Loren’s OK, so this isn’t a mix, but we would be remiss to not mention Sweet Loren’s vegan, gluten-free, non-GMO, plant-based, dairy-free, nut-free, 100 percent whole-grain, all-natural cookie doughs. Bake one cookie—or as many as you want—at a time!
Three parents and longtime friends, including actress and mom Sarah Michelle Gellar, loved to bake for their kids. But as busy parents, they were on the lookout for healthier, natural mix options. Foodstirs was born, offering USDA Certified Organic cake, cookie and brownie mixes made with clean ingredients.
Looking for convenient meal options with better-for-you benefits? Check out the frozen aisle.
BY REBECCA HEATONAccording to experts at Frozen & Refrigerated Buyer magazine, an increasing number of shoppers, in particular Millennials and Gen Xers, are visiting the frozen aisle in search of healthier, less-processed options. And the options are there. Here are highlights on the latest trends and some of our favorites to try.
GRAINFUL
Mushroom & Chicken
Italian-inspired risotto with aromatic herbs and all-natural chicken
SAFFRON ROAD
Tan Tan
Ramen Bowl
Japanese-inspired, with rich broth, fermented bean paste and chiles
EVOL
Cilantro Lime Chicken Burrito
Made with antibiotic-free chicken and 70% organic ingredients TRY
GOOD FOOD MADE SIMPLE
Turkey Sausage Breakfast Burrito
Made with all-natural turkey and cage-free eggs
TRY
BLAKE’S Turkey Pot Pie
Made with free-range, all-natural, antibiotic-free turkey
TRY
CEDARLANE
Roasted Vegetable Tamales
Gluten-free, with chiles, jalapenos, veggies and spices
CAULIPOWER
Margherita Pizza
Grain-, gluten- and dairy-free crust made from cauliflower
TRY
DAIYA
Fire-Roasted Vegetable Pizza
Dairy-free and gluten-free with plant-based mozzarella
MEXICAN MEALS GOING MAINSTREAM
MORE MEALS MADE WITH HUMANELY RAISED PROTEINS
NATURAL FROZEN BURRITOS SALES UP 10%
HEALTHY FROZEN PIZZA SALES UP 8.2%
We’re on a mission to help people feel & be awesome every day. Enjoy this great tasting, plant-based nutrition made with clean ingredients–starting with Almond Butter as our #1 ingredient and 10g of protein thanks to a scoop of our protein powder made from peas & brown rice–no wheat, whey or soy here!
Butter fanatics will appreciate the Trudeau Porcelain Butter Boat, which keeps the spread perpetually soft. The boat comes in three parts: the water reservoir, the boat and the lid. Fill the reservoir to the designated mark with water. Unwrap a stick of butter, place it in the boat and set the boat inside the reservoir. Then set the lid on top, leave the boat on the counter, and rejoice the next time you reach for butter and find it spreadable. How does it work? The porcelain keeps the water cool, and the water keeps the butter just cool enough to stay fresh without hardening. $19.99
Easily measure spices and seasonings—sugar, too—with the Chef’n MeasureUp Spice Measurer. The unique, top-down design allows you to shake, pour or grind fresh spices directly into the measurer, from a pinch to a quarter-cup. It’s a handy little kitchen tool to get precise measurements for all your baking and cooking recipes. Dishwasher-safe, too. $4.99
With a BakerStone Pizza Oven Box, you can make a woodfired Italian-style pizza in your kitchen or on your outdoor grill. Simply place the box on your gas stove-top or gas grill, and turn up the heat. Then slide your pizza in. With patented technology, interior stones heat up to 600 to 800 degrees, hot enough to cook a pizza in two to four minutes. But it’s not just for pizza. Roast meats, fish and vegetables, too. Two versions available: one compatible with gas stoves and another that sits atop a gas grill. $129.99
Gadgets to help you cook through the holidays and beyond.
Your new best friend in the kitchen for healthy drinks, blended soups and dips could be the Ninja Smart Screen Blender Duo with FreshVac Technology. It features a “smart” base with a menu of preset programs that transforms into two high-performance appliances: FreshVac Total Crushing Pitcher and Single-Serve Cup. The FreshVac Technology features a trademarked “pump” that removes oxygen and locks in vitamins and flavor, so drinks and other blends stay fresh and tasty even hours after you make them. $169.99
Chopping some veggies but realize your knife is dull? Not a problem with the Farberware Non-Slip 10x14-inch Cutting Board with EdgeKeeper PopUp Sharpener. Simply fold up and latch the built-in ceramic sharpener; then pull your knife through heel to tip a few times for a razor-sharp edge. The cutting board is reversible for right- and left-handed users, as well as dishwasher-safe for easy cleanup. $12.99
For busy parents, mealtime can be a scramble. In her new cookbook Build-aBowl (Storey, 2018), Nicki Sizemore, food blogger (fromscratchfast.com) and mother of two, shares her formula of balanced one-bowl meals that can be made in an hour or less. All of Sizemore’s 77 fuss-free recipes start with a grain base—think brown rice, millet, quinoa, sorghum, buckwheat and barley— and are customizable to suit different tastes and dietary restrictions, such as gluten-free, vegetarian and vegan. From Millet Muesli to Double-Broccoli Power Bowls and Crunchy Vietnamese-Inspired Chicken and Rice Salad, there are options for every meal of the day.
fresh crop of cookbooks to add to your kitchen.
It’s a hard statistic to swallow: 40 percent of food—about 133 billion pounds—goes uneaten in the United States every year. To fight back, the U.S. Department of Agriculture has set a nationwide goal to reduce food waste by 50 percent by 2030. In Cooking with Scraps (Workman, 2018), Food52 writer Lindsay-Jean Hard explains how to do your part to achieve this goal by turning ingredients such as stems, peels and other scraps into 80 delicious, inspired recipes. Use a cheese rind in Brothy Beans with Roasted Garlic and Parmesan Rind and carrot tops in Carrot
Top Pesto Tartlets. The book also includes tips and techniques to repurpose “trash” into culinary treasures.
In Nutritious Delicious (America’s Test Kitchen, 2018), the editors at America’s Test Kitchen TV show have compiled 125 recipes packed with healthful, flavorful superfoods. Each recipe includes a detailed description and explanation of cooking tips and nutritional benefits of various ingredients, plus mouthwatering photos. The editors have also compiled a handy section of 50 superfoods to turbocharge your everyday cooking. Choose from Frittata with Broccoli and Turmeric (rich in phytonutrients), Raw Beet and Carrot Noodle Salad (packed with antioxidants), Swiss Chard Enchiladas (loaded with vitamins A, C, E and K) and Butternut Squash Polenta (full of fiber).
Most people don’t have the energy to cook a healthy dinner from scratch every night. Author and chef Elisabeth Bailey knows this well. In her latest book, The Make-Ahead Sauce Solution (Storey, 2018), she offers 61 freezer-friendly sauces to “flavor bomb” basic ingredients into delicious creations. Bailey’s system is to make sauces on the weekend, and then store them in the fridge or freezer until ready to use on basic staples. Try Eggplant Ragu on a sandwich or pasta; Creamy Chipotle on rice or shrimp; or Hot Orange on tofu, chicken or beef.
VISIT LIVENATURALLYMAGAZINE.COM FOR RECIPES FROM EACH OF THESE BOOKS, INCLUDING CRUNCHY VIETNAMESE-INSPIRED CHICKEN AND RICE SALAD, BROTHY BEANS WITH ROASTED GARLIC AND PARMESAN RIND, FRITTATA WITH BROCCOLI AND TURMERIC, AND EGGPLANT RAGU.
Expand your squash repertoire with these versatile varieties.
The term “squash” derives from the Native American Narragansett word askutasquash, which translates as “eaten raw or uncooked.” Squash is one of the oldest known crops, 10,000 years old according to some estimates. All forms of squash arose in the Americas, primarily in the areas that are now Mexico and Central America.
George Washington and Thomas Jefferson were enthusiastic squash growers. In the 19th century, merchant seamen returned from other parts of the Americas with many new varieties. This resulted in the various colors, shapes and sizes that are available today.
Fall squash refers to varieties harvested during the fall. This group includes zucchinis, crooknecks, pattypans (scalloped types) and tender spherical squashes.
Winter squashes are more diverse and includes all varieties harvested at the end of fall when they are fully mature. These include: acorn, butternut, delicata, spaghetti, all gourds and a host of pumpkins. Winter squash is a warm-weather crop, but it gets its name because it can be stored through the winter. Unlike its fall counterparts, winter squash is harvested at a mature age, which makes the skin hard and inedible. The skin, however, is protective and increases its storage life. Winter squash can be stored for three months or longer.
Spaghetti: The flesh separates into strands when roasted, so it can be served like pasta. The larger the squash, the thicker the strands and the more flavorful the taste. Contains small amounts of vitamin C, vitamin B6 and manganese. Has a bright-yellow skin.
Delicata: Also called sweet potato squash, this variety is thin-skinned, so you can eat the peel after roasting. Has a mild, sweet flavor. Good source of vitamins A and C. Light-yellow color with orange and green stripes.
Acorn: One of the most widely available. Baking is the best way to bring out its flavors. No need to peel; the skin is edible. Good source of potassium, manganese and vitamin C. Dark-green skin, with one yellow or orange spot where it was resting on the ground.
Butternut: This is a real crowd-pleaser: very flavorful and sweet. Easily skinned with a vegetable peeler, making it easy to cut and prepare. Baking enhances its sweet, nutty flavor. Excellent source of vitamins A and C. Skin is light brown, but the inside is bright orange.
Kabocha: This Japanese squash, shaped like a small pumpkin, becomes extra creamy when cooked, so it makes a good puree for soup. Exceptional sweet flavor. Despite the rind’s rough texture, it can be eaten when cooked. Great source of vitamin A. Dark-green with pale-green speckles.
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 36 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
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
Optimum Wellness 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
The perfect make-ahead lunch. Kale is a hardy green and retains its texture overnight, even when dressed. Soaking quinoa overnight ensures an evenly cooked grain, soft and fluffy with a nice bite. SERVES 4
1 cup water
¾ cup white quinoa, soaked overnight
½ teaspoon salt
1 medium bunch curly kale, de-stemmed and torn into bite-sized pieces
2 tablespoons olive oil
6 mini sweet peppers
1 large pear, thinly sliced ¾ cup crumbled feta
DRESSING
6 tablespoons olive oil
¼ cup tahini
¼ cup lemon juice
1 tablespoon water
¾ teaspoon salt
1. In a small pot, bring water to a boil. Drain and rinse quinoa. Add to boiling water with salt, cover, and reduce heat to low. Simmer for 15 minutes. Turn off heat, and steam with lid on for 15 minutes. Fluff with a fork.
2. Meanwhile, place kale in a large bowl with olive oil and two generous pinches of salt. Massage kale, squeezing with your hands for about 3 minutes, until kale is bright green, slightly wilted and reduced in volume.
3. Using a paring knife, remove stems and seeds from peppers, and slice into thin rounds.
4. In a blender, combine all dressing ingredients. Blend 30 seconds until well-combined. Consistency should be thick but pourable.
5. Divide kale among bowls, and top with quinoa, pears, feta and peppers. Drizzle with dressing. PER SERVING:
IF YOU HAVE A HIGHPOWERED BLENDER, TRY MAKING YOUR OWN TAHINI. SIMPLY BLEND SESAME SEEDS UNTIL A THICK PASTE FORMS.
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.
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.
A light broth with hearty vegetarian dumplings. Cut the soup vegetables into small, uniform pieces to fit on your spoon with the dumplings. SERVES 4
CHICKPEA DUMPLINGS
If desired, finely chop vegetables and herbs in a food processor before adding the flours and seasoning.
1 cup chickpea flour
2 tablespoons almond flour
½ small onion, finely minced
½ bunch flat-leaf parsley, finely minced
1
⁄
3 cup Greek yogurt
½ cup grated Parmesan cheese
1 teaspoon salt
½ teaspoon ground pepper
Pinch of baking powder
BROTH
2 tablespoons olive oil
1 medium onion, finely diced
1 stalk celery, finely diced
1 carrot, peeled and finely diced
1 teaspoon Italian seasoning
1 (15-ounce) can petite diced tomatoes (do not drain)
1 quart vegetable broth
Salt and pepper, to taste
1. Place all dumpling ingredients in a mixing bowl. Knead with hands until well combined. Form into just less than 1-inch balls.
2. Heat oil over medium heat. Add onion, celery, carrot, seasoning, tomatoes and broth. Bring to a simmer. Season with salt and pepper. Add dumplings, and gently simmer 10 minutes. Dumplings should begin to float within 1–2 minutes; cook another 8–10 minutes. Serve.
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. PER
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.
The southwestern Mexican state of Oaxaca (pronounced wä’-hä-kä) is home to the country’s most diverse gastronomy.
Known around the world for its unique contributions to Mexican cuisine, it’s varied both because of its geographical differences and its 16 indigenous cultures, like the Mixtecs and Zapotecs, for whom dwelling in isolated valleys has preserved their distinctive culinary traditions.
“The cuisine is mind-boggling,” says Pati Jinich, a chef, author and host of the award-winning Pati’s Mexican Table on PBS. “Oaxaca is the universe of little universes. In terms of food, it is one of the most rich, diverse and multilayered cuisines from all of Mexico.”
Oaxaca’s main staples are corn, black beans and chiles, and it’s a region that produces coffee, chocolate and mezcal. As in most of Mexico, corn is a staple in a typical Oaxacan diet—in fact, one traditional creation myth is that the first humans were made of white and yellow corn and came out of a husk, as seen in murals in Tlaxcala in central Mexico. Domesticated 7,000 years ago, Mexican corn now comes in 59 varieties (the United States grows only six), and it’s so important to the culture that seed banks have been started to preserve the distinct cultivars.
From the corn flour, staples like tortillas and masa for tamales are made. A popular delicacy made from corn is huitlacoche, or corn smut, an earthy, mushroomy fungus that grows on the cob and is used as a filling in quesadillas. Tortillas are obviously versatile (think tacos), but in Oaxaca, large, semidry tortillas are used to make tlayudas (or clayudas), a sort of Oaxacan pizza topped in refried black beans, tomatoes, avocados, stringy Oaxacan cheese (quesillo) and meat—typically chorizo, tasajo (jerky) or chicken tinga.
Tetelas—tortillas stuffed with black beans and then folded into triangles and cooked on a comal, or griddle—are a Mixtec specialty unique to Oaxaca. A
memela is a thick, toasted tortilla topped in locally made cheese, meat and sauce and is a favorite antojito (snack). Corn masa is also the base of tamales, whether wrapped in a corn husk or in fresh banana leaves, which is the favored way in Oaxaca. In Oaxaca, they are typically filled with mole negro, and chicken or black beans. Oaxacans also enjoy some unusual local treats: chapulines, or grasshoppers, are boiled, spiced with chile and lime, and sold in open-air markets as a snack. Along the coast, iguana meat is used as a tamale filling.
Oaxaca is known as the birthplace of mole—there are more than 200 known types in the state. Every family has its own version, made by toasting or frying, and grinding several types of chile peppers and spices to create a sauce. Mole is the star of many dishes and is most often served with meat. Some moles contain between 20 and 30 ingredients and are laborious to make, so they are reserved for special occasions.
“Moles are one of the more mind-boggling foods in Oaxaca, particularly those with 50 to 60 ingredients that take two days to make,” says Jinich. “But there are also moles with five ingredients with great flavor, too.” Among the ingredients that may be added to mole: chile peppers, plantains, chocolate, onion, tomatoes, tomatillos, nuts, tortillas, avocado leaves, cilantro, cloves, cinnamon, sesame seeds, garlic, parsley, marjoram and allspice.
Oaxaca is the birthplace of mezcal, a distilled spirit often compared to tequila, made by roasting the heart of the maguey (agave) plant in pits, giving it a smoky flavor. The region is an important producer of coffee, but it’s also one of the few states that cultivates cacao, which has been used in food, drink and medicinal preparations for centuries. Most cacao produced in Oaxaca is used for drinking as hot chocolate by adding water or milk to a cocoa-powder mixture.
Varied and diverse as it is, Oaxacan cuisine has made the state a destination for hungry explorers with adventurous palates. “It is very soulful food with a lot of flavor,” says Jinich. “And Oaxacans are really proud of how they make every ingredient shine.”
MIFFLIN HARCOURT, 2016) BY PATI JINICH SERVES 6
2 tablespoons unsalted butter
1 tablespoon vegetable oil
½ cup white onion, finely chopped
1. In a soup pot set over medium-high heat, melt butter with oil. Once it sizzles, add onion and chiles. Cook 3–4 minutes, until completely wilted and beginning to brown.
2. Add corn and salt, stir, and cook another 3 minutes. Add epazote or cilantro, and stir.
1–2 serrano or jalapeño chiles, stemmed and finely chopped
4 cups fresh corn kernels from 5–6 ears of corn, or substitute thawed from frozen
3. Pour in chicken broth, and bring to a simmer. Cover, reduce heat to low, and cook
7–8 minutes. Turn off heat.
4. Pour soup into bowls, and serve hot. Top with queso fresco.
FOR CHEF PATI JINICH’S FAMOUS MANCHAMANTELES DE POLLO (CHICKEN & FRUIT IN A RED MOLE SAUCE), GO TO LIVENATURALLYMAGAZINE.COM.
½ teaspoon kosher or coarse sea salt ¼ cup fresh chopped epazote leaves, or substitute cilantro
8 cups chicken broth
1 cup diced queso fresco
Go beyond generic green and black with these flavor-intensive olive varieties.
BY KELLEE KATAGI
“The olive tree is surely the richest gift of Heaven,” declared Thomas Jefferson, our nation’s third president. For thousands of years, people have shared this sentiment, appreciating the tree certainly for its shade, wood and leaves, but primarily for its decadent oil and edible fruit. To suit our modern tastes, however, olives must be cured before consumption to reduce their bitterness (for more on this process, see “Find a Cure”).
Many Americans reduce olives to two simple categories—green and black—but the reality is much more complex. In fact, green and black aren’t two different types of olives; the colors indicate where the olives are in their ripening process. They are green early on, deepening into brown, and then red or purple, and finally into deep-purple or black hues.
Hundreds of olive cultivars exist, but here we examine some of the most popular at your local store.
Hailing from Sicily, this green olive variety tends to be crisp and mild, making it ideal to pair with cheese and wine for an appetizer. Tip: Natural Castelvetrano olives are pale to apple green; if they’re too bright, they may have been dyed.
Greek olives are not a single type of olive; rather, it’s a catch-all name for any olive grown in Greece, the most popular of which is Kalamata (read on). Most often, you’ll find jars with a sampling of both green and black Greek varieties packaged together.
This purple, meaty olive is named after a city in southern Greece and is a staple of Greek cuisine. It’s typically processed in red wine vinegar or olive oil and has a strong, slightly bitter flavor that complements pizza and pastas, and makes for a tasty tapenade to spread on bread.
When you think of a stuffed green olive, you’re most likely picturing a Manzanilla, which is also a classic martini olive. It’s originally from Spain but is also produced in California, and its bitter, almost-smoky taste means it's well-suited to breads, chicken and, of course, Bond’s drink of choice.
Olives are not native to the Americas, but early missionaries in California developed this cultivar. The green fruit has a mildly nutty flavor, but it is most often picked while green, cured and then oxidized, which turns it into the familiar canned “black” olive so common on pizza and in Mexican dishes.
This variety is like Manzanilla olives’ big sister. It can refer to a number of Spanish cultivars, all of which produce a large green olive with a long pit and briny taste. Like Manzanillas, queen olives are often stuffed with pimento or garlic, or used in martinis.
Olive trees are rarely grown from seeds, because that can lead to small yields. Instead, branches or roots are cut from existing trees and planted deep in the ground or grafted into existing trees.
Find even more varieties, like Nicoise (for nibbling or in salads), Picholine (crisp and crunchy) and Cerignola (often stuffed with garlic or cheese).
Olives contain phenols—most prominently one called oleuropein—that make them too bitter to eat until they’re cured, a process similar to fermentation. Producers use a variety of curing techniques, but the most common is to soak the olives in lye. This is by far the fastest method, which is why producers use it, but it can also zap some of the flavor. If you’re willing to pay more, you may find fuller flavor in olives cured in brine, water, salt or even on the vine, as with the wrinkled Greek olive known as Thrubolea.
mericans just can’t get enough of cheese. According to a statistical report on U.S. cheese market consumer goods, cheese consumption has been steadily increasing for years. The projected per-person consumption of cheese in the United States rounded out to 33.92 pounds in 2014 and is expected to grow to a hefty 37 pounds by 2025. And the United States now ranks second in the world in cheese production, behind the European Union.
Within the mix of our favorite blocks and slices of cheddar, mozzarella, Swiss and Jack, there’s been an uptick of hand-crafted and specialty creations. According to Dairy Foods 2018, Cheese Outlook Study, allnatural, artisanal and organic are the hottest trends.
Several more slightly under-the-radar cheese-making developments are in the news, too. One of the biggest? The rise of vegan cheese options. And remember cottage cheese? The not-so-popular curd has moved to the forefront thanks to the passion of some organic cheese makers who are churning out fine, creamy creations.
BEVY
CREATIONS, WE SAY . 'THREE CHEERS FOR CHEESE.'
Can you really produce cheese without dairy milk?
Of course. Nondairy cheeses are made from a variety of ingredients, including soy protein; solidified vegetable oils like coconut, palm or safflower; arrowroot; nutritional yeast; pea protein; and nuts, like almonds and cashews.
Similar to dairy cheese, nut cheese is made via a process of fermentation and aging. A variety of brands are available, all with specialized techniques to create their own unique cheese profiles. One of those is Treeline Treenut Cheese.
Founder and CEO Michael Schwarz wants to create a whole new plant-based cheese experience that doesn’t imitate any particular dairy cheese but uses traditional dairy cheese-making methods. “We start with a cashew cream—using the entire kernel, not just the milk—and carefully ferment it using probiotic cultures. This produces a creamy, smooth texture, with rich, natural fermented flavors often associated with fine dairy cheeses,” says Schwarz. He adds that the process takes time and patience. “But the results are worth it—a unique artisanal, plant-based cheese that just about anyone will happily enjoy alongside the best dairy cheeses.”
People with special diets who ordinarily cannot enjoy dairy may be able to eat nut cheese. In the case of Treeline Treenut Cheeses, they are 100 percent free from dairy, lactose, casein, gluten, soy and added oils. Treeline offers a range of soft, French-style nut cheeses, flavored with savory combinations such as chipotle morita flakes and smoky serrano pepper, or fine herbs and garlic, plus several aged hard cheeses perfect for a cheese platter with crackers. The latest innovations are a Premium New York Style Cream Cheese, ideal for slathering on bagels, and Hudson Valley Maple Walnut, which kids will love.
HOW
ONE YEAR?
160 TO 200 POUNDS!
Source: Miyokos.com
not only produces delicious nut cheese, but also leads by example. Schinner’s mission is to inspire others to embrace the vegan lifestyle as a way of changing the world for the better.
Heralded as the “Queen of Vegan Cheese,” Miyoko Schinner is an award-winning vegan chef and author of Artisan Vegan Cheese (Book Publishing Co., 2012). Her talents span into the world of cheese-making for the global good as well. As a lifelong vegetarian and an animal activist, she created a vegan cheese company (Miyoko’s) that
On the Miyoko’s website (miyokos.com), vegan cheese enthusiasts can view recipes to try with the brand’s numerous nondairy cheeses. A favorite is the “Vegan Mozz,” a vegan version of mozzarella, designed to flavor Italian dishes, from lasagna and pizza to panini or Caprese. There’s an assortment of artisanal crafted cheese wheels, too—even one wrapped in wine-cured fig leaves.
Dubbed for years as a diet food, paired with fruit salad or sliced tomatoes, cheesy curds and whey has a new story to tell. No longer will it remain as bland pint or quart containers sandwiched next to sour cream. Full of nutrient-dense protein, cottage cheese can stand up to almost any main dish, acting as a stand-in snack when super-busy folks can’t sit down for a meal.
To create an “uncottage” image is the goal of some producers. Their techniques include providing more variations of packaging, such as smaller single-size portions, and embellishing the curds with trendy flavors like habanero chile or kalamata olive. While the curds are getting dressed up with flavors, some creative cheese-makers are focusing on crafting delicious, high-quality cottage cheese.
Goat's and sheep’s milk cheeses are the most lactose-intolerant-friendly cheeses. Why? According to James Mares, the glucose molecules in the milk are much finer than in cow's milk, which allows for easier digestion.
Enter, Good Culture organic cottage cheese. “We searched for a great-tasting cottage cheese that wasn’t loaded with additives, hormones and milk from confined animals, and ultimately decided to create our own,” says CEO and cofounder Jesse Merrill. “It was time to disrupt the very sleepy cottage cheese category with relevant innovation for today’s and tomorrow’s consumer.”
Good Culture’s creation, in flavors from sweet to savory, is made from a proprietary small and soft curd recipe, resulting in a thicker, creamier cottage cheese that isn’t slimy or soupy. The brand doesn’t skimp on ingredients or the way they treat their dairy cows either. The cottage cheese is produced from grass-fed milk from pasture-raised cows that roam free on sustainable family farms, live and active cultures, mineral-rich Celtic sea salt, and no additives (stabilizers, thickeners, artificial preservatives), with 16 to 19 grams of protein in a serving.
Not all dairy farms are created equal, especially when it comes to the treatment of animals and sustainable farming. Increasingly, consumers are looking to brands to be more transparent with their practices, asking questions such as: How are cows confined? How much time are the cows allowed outside to roam free or pasture-graze? What are the birthing methods? What type of diet are they fed? Is the land being sustainably farmed?
A number of dairy companies address these questions on their websites, including Horizon Organic, which displays a “Standards of Care” guide informing readers about the strict regulations required of their 700 partner organic farms. »
Here are a few of Horizon’s standards:
Dairy cows graze on organic pastures at least 120 days of the year during the grazing season.
Pastures are carefully managed as a crop, and farmers must adhere to practices that enhance and protect soil and water quality.
Cows move about freely and are not confined to tiny cells.
A birthing and maternity area provides a hygienic, stress-free environment for pregnant cows.
If you’ve perused the cheese section in your local store lately, chances are you’ve noticed the shelves continue to expand with an increase in flavors and varieties. You can find goat cheese rolled in herbs, sun-dried tomato cream cheese, jalapeno-studded Jack cheese, double-flavored cheese sticks braided with mozzarella and cheddar, and snacking cheese kits complete with fruit and crackers. We caught up with King Soopers cheese-division specialist James Mares on what he’s seeing as top sellers.
“Known as the ‘king of cheeses,’ this is our most popular cheese in our cheese shops,” says Mares, about this Italian grating cheese made from raw cow's milk. “It’s a great addition to any pasta."
An Alpine melting cheese made in Switzerland from raw cows’ milk. “Gruyère is very common in most quiche, fondue and casserole recipes.”
Made in Wisconsin with pasteurized cow's milk. “Cold and smoked to perfection, this cheese makes the perfect addition to a burger and also makes a wonderful mac and cheese.”
5
A best-selling cheese, especially in summer. “Our Murray’s mozzarella is made with Jersey cow's milk and is hand-stretched.” Fresh mozzarella is most commonly used in Caprese salad.
Available in three milk varieties: cow, sheep and goat. Cow's milk is the most popular, but sheep’s milk feta is the most traditional. “Feta is the perfect salty, tangy cheese to top any salad.”
Made in Wisconsin with pasteurized cow's milk. “Merlot BellaVitano has characteristics of Parmesan and cheddar-style cheeses combined; then it is soaked in merlot. Enjoy it with dark chocolate and cherries.”
Go green with this hyper-nutritious, heart-healthy algae supplement.
BY KELLEE KATAGISpirulina is by far the most palatable alias for this nutrition heavyweight, which also goes by blue-green algae or its street name: pond scum. Despite its unappetizing moniker, it’s one of the world’s most nutrient-dense foods and has been consumed since the time of the Aztecs. It grows in both fresh and salty waters in tropical and subtropical regions.
Managing cholesterol levels, reducing triglycerides, combating oral-cancer lesions, supporting immunity, enhancing muscle strength and endurance, relieving seasonal allergies
Scientific support for spirulina’s benefits is promising but incomplete. The USDA affirms its high nutrient levels:
Spirulina easily absorbs toxins from its environment, so be sure to research your supplement’s source. Avoid spirulina from natural lakes; look for indications that it’s been tested for microcystins, BMAA and other toxins; and buy organic when possible.
SORRY, NO B12. DON’T BE FOOLED: ALTHOUGH IT’S SOMETIMES TOUTED AS A GOOD B12 SOURCE, SPIRULINA CONTAINS ONLY PSEUDOVITAMIN B12, WHICH IS INACTIVE IN THE HUMAN BODY.
1 tablespoon provides 4 grams of protein, 21 percent of your daily copper requirements, 15 percent of vitamin B2, and 11 percent of both iron and vitamin B1. It’s also rich in antioxidants. Some studies suggest it can lower triglycerides and improve cholesterol levels, and multiple studies found it to diminish precancerous oral lesions. High doses of spirulina (4.5 grams per day) have been shown to reduce blood pressure.
Spirulina can be eaten as a whole food but is most commonly found in powdered form, either as tablets or capsules. No daily dose has been established, so consult your doctor and follow label directions. Also, be extra-cautious if you have an autoimmune disease, because spirulina can stimulate the immune system.
At LifeSeasons®, we are all about providing solutions that address daily health challenges. With you in mind, we have gone to nature’s pantry of ingredients to formulate 36 personalized, synergistic and scientifically-supported formulas to best support your health.
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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.
ROGER