Healthy Edge Magazine Chamberlin's AUG2023

• Tips to keep kids healthy

• Prebiotics & probiotics

• Focus on heart health

tomato

Nothing says summer better than a ripe, juicy tomato sitting on the counter, ready to be chopped into a salad, sliced into a sandwich, or taken in hand and enjoyed as is. Besides its status as the taste of the season, the tomato is bursting with nutrition as well as flavor, all in a low-calorie package (only 32 calories per cup).

Nutrients

Vitamin C leads the pack, with close to 25 grams per cup. Tomato also provides plenty of vitamin A (75 micrograms); vitamin K (14 micrograms), carotenes (alpha, 182 micrograms, and beta, 808 micrograms); and lycopene (4,630 micrograms). Rounding out the nutrition profile are some B vitamins and a fistful of minerals including calcium, magnesium, phosphorus, and potassium.

Health benefits

Lycopene: Studies have shown that this carotenoid in tomatoes has protective effects against cancers (including liver, lung, prostate, breast, and colon cancer) and osteoporosis. A review of 174 studies showed that eating lycopene-rich tomatoes was “inversely associated with all-cause mortality,

coronary heart disease mortality, cerebrovascular disease mortality,” and other health conditions.

Antioxidants: Besides vitamin C, tomatoes are rich in antioxidant compounds that “are effective in protecting the human body against oxidative stress–related diseases,” according to a review published in the journal Foods in 2021.

Plant sterols: Phytosterols in tomatoes can reduce the body’s absorption of cholesterol, thus lowering the circulation of low-density lipoprotein (LDL) cholesterol in the bloodstream. Phytosterols also stimulate the immune system and provide antiinflammatory activities. ●

SELECTED SOURCES “Nutritional composition and bioactive compounds in tomatoes and their impact on human health and disease: A review” by M.Y. Ali et al., Foods, 1/21 • “Tomato and lycopene and multiple health outcomes: Umbrella review” by N. Li et al., Food Chemistry, 5/21 • “Tomatoes, raw,” USDA FoodData Central, http://fdc.nal.usda.gov, 10/30/20

20

A flexitarian eating plan offers health benefits without major restrictions.

22 adult nutrition chart

Make sure you’re getting everything your body needs to stay healthy.

to support

Keep your ticker in top shape!

All about plant-based milks.

Strategies to help you curb your food cravings.

Summer’s in full swing . . .

. . . and we couldn’t be happier. Our stores’ produce sections feature an abundance of fresh fruit and veggies, making it a fun chore to decide what’s for dinner.

If you’re the type of parent who’s already planning for your children to go back to school, be sure to read “The ABCs of Kids’ Health” on page 16, for ideas to keep them in vibrant health. On page 17, nutritionist Sally Karlovitz discusses the many benefits of probiotics, including promoting immunity for all ages; how to add them to your diet; and feeding these friendly bacteria with prebiotics.

Living vigorously means having a strong heart. Diet and exercise play a part, of course, and herbs and supplements have a role in keeping the body’s engine running well: See “3 Ways to Support Heart Health” on page 24.

If you want to be outdoors but spend more time sneezing than enjoying, check out our ways to cope with hay fever (page 6).

Cooking and eating are two of our favorite activities at any time of year, and this issue is packed with informative articles on those topics. From cooking and baking with plant-based milks (page 26) and making skillet dishes (page 12) to weekly meal-prep tips (page 18), you’ll find lots of food for thought. We talk about following a flexitarian diet (page 20) and about what to do if food cravings are interfering with your weight and nutrition goals (page 28).

To accompany any August meal, make our blackberry popovers (page 5). They’re a treat!

Enjoy radiant health for the rest of your summer—

Contributing Writers

Mary Ann O’Dell MS, RDN

Sally Karlovitz CN

Chief Content Officer and Strategist

Lynn Tryba (Lynn.Tryba@TasteforLife.com)

Contributing Editors

Lisa Fabian, Rich Wallace

Associate Editor

Kelli Ann Wilson

Art Director

Michelle Knapp

Custom Graphics Manager

Donna Sweeney

Chief Marketing and Business Development Officer

Amy Pierce

Customer Service 800-677-8847

CustomerService@TasteforLife.com

Client Services Director - Retail Judy Gagne (x128)

Client Services Director - Advertising & Digital Ashley Dunk (x190)

Vice President – Retail Sales and Strategic Partnerships

Anna Johnston (Anna.Johnston@TasteforLife.com)

Founder and Chief Executive Officer

T. James Connell

Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 155 Washington Street, Keene NH 03431, 603-283-0034 (fax 603-283-0141); © 2023 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher.

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Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended:

★★★★★ Extraordinary (50 percent or better), ★★★★ Top source,

★★★ Excellent source, ★★ Good source, ★ Fair source

*These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.

Mary Ann O’Dell, MS, RDN

Blackberry Popovers

From the Taste for Life test kitchen

2 large eggs, room temperature

1 c buttermilk*

1 tsp vanilla extract

¼ c sugar

½ tsp salt

1 c flour

1 c fresh blackberries

1. Preheat oven to 400˚.

50 min prep time makes 12 popovers

2. Spray a 12-cup nonstick muffin pan with cooking spray.

3. Whisk eggs until frothy in a medium bowl. Whisk in buttermilk, vanilla, sugar, and salt.

4. Whisk flour into batter. Gently fold in blackberries.

5. Divide batter evenly among muffin cups. Bake for 30 to 35 minutes, or until popovers are golden. Remove pan from oven, and immediately poke a small hole or cut a small slit in the center of each popover to release steam.

6. Serve popovers fresh and warm.

*If you don’t have buttermilk on hand, you can easily make your own. Add 1 tablespoon of lemon juice to 1 cup of whole milk. Let mixture stand for 10 minutes and use as directed.

Per serving (2 popovers): 163 Calories, 6 g Protein, 55 mg Cholesterol, 30 g Carbohydrates, 13 g Total sugars (8 g Added sugars), 3 g Fiber, 2 g Total fat (1 g sat), 276 mg Sodium, ★ Vitamin B2 (riboflavin), B12, Phosphorus

coping with hay fever

natural ways to keep symptoms at bay

The ragweed allergies that pop up at the end of summer can be overwhelming.

Over-the-counter antihistamines, decongestants, and inhalers can help to ease symptoms, but may come with unwanted side effects. Fortunately, there are natural options available. Here are a few allergyfighting tips:

✸ Wraparound sunglasses can protect eyes from pollen, as can eye drops.

✸ Ragweed pollen levels tend to be highest in the morning, so plan your day accordingly.

✸ During a high pollen day, shower after you’ve been out of the house and put on fresh clothing. Keep windows shut if possible.

✸ Certain foods fight allergies by boosting immunity and triggering allergy-easing processes in your body. Try adding more broccoli, citrus fruits, garlic, onion, and leafy greens like collards and kale.

✸ Taking probiotics may reduce symptoms and improve quality of life, especially if used long term.

✸ Use of a neti pot can help flush pollen from your sinuses. Use distilled water or tap water boiled for 3 to 5 minutes and cooled to room temperature in your neti pot.

✸ Saline nasal sprays that contain xylitol are a convenient and effective option. A couple of quick squirts will wash your nose, rinsing out pollens and making it harder for allergens to adhere to tissues in the nose and sinus cavities.

A wide variety of herbal teas help ease seasonal allergy symptoms. Try rooibos, ginger, peppermint, and green tea to block histamines and reduce inflammation. ●

Kelly Milner Halls has been a full-time freelance writer for the past 30 years. For more about her work, visit www.wondersofweird.com.

SELECTED SOURCES “Allergy facts and figures,” Asthma and Allergy Foundation of America, www.AAFA.org • “Antiadhesive effects of xylitol on otopathogenic bacteria” by T. Kontiokari et al., Journal of Antimicrobial Chemotherapy • “Do I need antihistamines for allergies?” www.WebMD.com, 1/24/22 • “How xylitol can help fight fall allergies,” www.Xylitol.com

Fight the fog

The symptoms of seasonal allergies are well known, the most common being sneezing, watery eyes, and an itchy, congested nose. Did you know that allergies can also cause brain fog?

When exposed to pollen, your immune system revs up and starts to create specific antibodies called immunoglobulin E (IgE). These antibodies then signal the body to release chemicals, like histamines, that cause the unpleasant symptoms we associate with an allergic reaction. Allergens also cause your body to produce cytokines, a type of protein that is used to fight infections like viruses.

Chronic inflammation caused by allergies can weaken your body and lead to feelings of fatigue, lack of focus, and difficulty concentrating. Plus,

allergy symptoms can make it hard to sleep, leaving you feeling groggy in the morning.

The first step to fighting allergy-related brain fog is pinpointing what is causing your allergies, so that you can develop a strategy to avoid those substances. When symptoms occur year-round, they may be due to indoor allergens like dust mites, mold, and pet dander. Seasonal allergies are typically caused by exposure to outdoor allergens like pollen from trees and grasses. An allergist can perform tests to help narrow down your triggers.

SELECTED SOURCES “Allergic reactions,” American Academy of Allergy Asthma & Immunology, www.AAAAI.org, 9/28/20 • “Allergies got you fuzzy-headed? Here’s why + how to cope,” Cleveland Clinic, https://health. ClevelandClinic.org, 8/19/20 • “Sneezy and dopey? Seasonal allergies and your brain” by Matthew Solan, Harvard Health Publishing, https://health. harvard.edu, 5/22/23

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Barlean’s Omega Pals, Chirpin’ Slurpin’ Lemonade Fish Oil

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North American Herb & Spice Kid-e-Kare Strawberry Oral Clenz

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Lunchskins Paper Sandwich Bags, Sharks

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BY LISA FABIAN

meals made simple in one pan

What s not to love about one-dish dinners? Cleanup s a breeze, and they re a pleasure to serve. These flavorful dishes feature some of summer’s favorite vegetables for meals made to satisfy.

prep time makes about

Chicken Puttanesca

From Cast Iron Keto by Alex and Lauren Lester ($21.99, Page Street Publishing, 2020)

¼ c plus 2 Tbsp olive oil, divided

1 lb chicken fillets

1 tsp sea salt, divided

½ tsp black pepper, divided

½ c diced white onion

3 cloves garlic, minced

1 Tbsp Italian seasoning

½ tsp red pepper flakes

3 anchovy fillets, minced

1½ c crushed tomatoes

Juice of 1 lemon

½ c Kalamata olives

¼ c minced fresh parsley

1. Heat 2 tablespoons of the oil in a 10-inch or larger cast-iron skillet over medium-high heat. Season chicken with ½ teaspoon of the salt and ¼ teaspoon of the black pepper. Sear chicken for 3 to 4 minutes per side, until golden and internal temperature reaches 165°. Transfer chicken to a plate and set aside.

2. Add remaining ¼ cup oil to skillet and reduce heat to medium. Once oil is hot, add onion and garlic. Cook for 4 to 5 minutes, until onion is soft but not brown.

3. Add Italian seasoning, red pepper flakes, remaining ½ teaspoon of salt, remaining ¼ teaspoon of black pepper, and anchovy fillets. Cook mixture for 1 minute, until fragrant.

4. Add crushed tomatoes and lemon juice. Bring sauce to a simmer and cook for 5 minutes. Return chicken to skillet and add olives and parsley. Cook for 3 to 4 minutes, until chicken is warm. Serve immediately.

Kitchen Note: Briny anchovies, crushed tomatoes, and salty olives hit the spot. To give this classic dish a twist, it’s been put into a quick and easy skillet dinner using chicken as the protein. Feel free to swap seared scallops or mussels for the chicken, as seafood pairs equally well with the sauce.

Per serving: 480 Calories, 23 g Protein, 88 mg Cholesterol, 9 g

Carbohydrates, 3 g Total sugars (0 g Added sugars), 2 g Fiber, 40 g

Total fat (8 g sat), 599 mg Sodium, ★★★★★ Vitamin B3 (niacin), K, ★★★ Vitamin B6, C, ★★ Vitamin E, Iron, Phosphorus, ★ Vitamin A, B1 (thiamine), B2 (riboflavin), B12, Potassium, Zinc

Saut ed Corn, Shiitake Mushrooms, and Cherry

Garlicky Parsley Rof

Tomatoes

From Simply West African by Pierre Thiam with Lisa Katayama ($28, Clarkson Potter, 2023)

4 large cobs of sweet corn

2 Tbsp extra-virgin olive oil

1 c thinly sliced shiitake mushrooms, cleaned and stemmed

1 c quartered cherry tomatoes

3 Tbsp vegetable stock or water

½ tsp fine sea salt

¼ tsp freshly ground black pepper

2 Tbsp Garlicky Parsley Rof (recipe follows)

1. Remove husks and silks from corn and cut kernels off cobs (you should have about 2 cups). Place corn in a medium bowl.

2. In a large skillet, heat oil over mediumhigh heat. Add mushrooms and sauté, stirring frequently with a wooden spoon, until tender and starting to brown, about 5 minutes.

3. Add corn kernels, tomatoes, vegetable stock, salt, and pepper. Continue cooking until tomatoes soften and liquid reduces, about 5 more minutes.

4. Add the rof and stir to combine. Serve hot.

Kitchen Note: Going to a barbecue and not sure what to take? This recipe is the solution for you. It’s the ideal complement to pretty much anything. The crunch of summer sweet corn paired with the tart, juicy burst of cherry tomatoes strikes the perfect harmonious balance with the meaty, earthy shiitake. But it’s the garlicky parsley rof that really makes the dish special and uniquely West African.

Per serving: 163 Calories, 3 g Protein, 0 mg Cholesterol, 18 g Carbohydrates, 7 g Total sugars (0 g Added sugars), 3 g Fiber, 10 g

Total fat (2 g sat), 309 mg Sodium, ★★★ Vitamin C, ★★ Vitamin K, ★ Vitamin B1 (thiamine), B3 (niacin), B6, E, Folate, Magnesium, Phosphorus, Potassium

From Simply West African by Pierre Thiam with Lisa Katayama ($28, Clarkson Potter, 2023)

2 c finely chopped flat-leaf parsley ½ c extra-virgin olive oil

4 garlic cloves, finely chopped

1 tsp fine sea salt

1 tsp freshly ground black pepper

1 habanero or Scotch bonnet chili, seeded and chopped

1. Using a mortar and pestle or a blender, combine parsley, oil, garlic, salt, pepper, and habanero. Grind until well blended but sauce is not entirely smooth. You want a consistency similar to fine salsa or chimichurri. (Alternatively, in a medium bowl, combine all ingredients using a large wooden spoon, until you get desired consistency.)

2. Store sauce in a resealable jar with a tight-fitting lid in the refrigerator for up to 3 days.

Kitchen Note: Rof, a traditional Senegalese sauce, adds herbaceous vibrancy to whatever it’s paired with: steamed vegetables, grilled fish, a simple burger, and barbecued everything.

Recipe photo on page 14

continued from page 13

Sautéed Corn, Shiitake Mushrooms, and Cherry Tomatoes; Garlicky Parsley Rof

Recipes on page 13

75 min prep time serves 4

Mushroom and Swiss Chard Quesadillas with Avocado Salad

From The Complete One Pot by America’s Test Kitchen ($34.99, America’s Test Kitchen, 2020)

½ c extra-virgin olive oil, divided

1 onion, chopped fine

1 lb white mushrooms, trimmed and sliced thin

¾ tsp table salt, divided

½ tsp black pepper, divided

3 garlic cloves, minced, divided

2 tsp ground coriander

¼ tsp red pepper flakes

1 lb Swiss chard, stemmed, leaves sliced into ½-inch-wide strips

4 tsp lime juice, divided

8 oz Monterey Jack cheese, shredded (2 c)

4 (10-inch) flour tortillas

2 avocados, halved, pitted, and cut into ¾-inch pieces

3 radishes, trimmed and sliced thin

¼ c fresh cilantro leaves

1. Heat 2 tablespoons of the oil in a 12-inch nonstick skillet over medium-high heat until shimmering. Add onion, mushrooms, ½ teaspoon of the salt, and ¼ teaspoon of the

pepper. Cover and cook, stirring occasionally, until mushrooms have released their moisture, 8 to 10 minutes. Uncover and continue to cook, stirring occasionally, until liquid has evaporated and mushrooms are well browned, 8 to 10 minutes.

2. Stir in two-thirds of the garlic, the coriander, and pepper flakes. Cook until fragrant, about 30 seconds. Add chard, cover, and cook until wilted but still bright green, 1 to 2 minutes. Uncover and cook, stirring often, until liquid evaporates, 4 to 6 minutes. Off heat, stir in 1 teaspoon of the lime juice. Let mixture cool slightly, and then stir in Monterey Jack.

3. Lay tortillas on a counter. Spread vegetable filling over half of each tortilla, leaving a ½-inch border around edge. Fold other half of tortilla over top and press firmly to compact.

4. Whisk 3 tablespoons of the oil, remaining 1 tablespoon of the lime juice, remaining ¼ teaspoon salt, remaining ¼ teaspoon pepper, and remaining garlic together in a medium bowl. Add avocados and gently toss to coat.

Transfer avocado mixture to a serving platter. Top with radishes and cilantro.

5. Heat 2 tablespoons of the oil in now-empty skillet over medium heat until shimmering. Place 2 folded quesadillas in skillet and cook until browned and cheese has melted, about 2 minutes per side. Transfer to a cutting board. Repeat with remaining 1 tablespoon of oil and remaining 2 quesadillas; transfer to cutting board. Cut into wedges and serve with avocado salad.

Kitchen Note: For a vegetable quesadilla with a flavorful filling folded into a crunchy tortilla, the same skillet is used to first precook the filling and then fry up the quesadillas. The quesadillas need just a few minutes to brown, and once they are ready to serve they are accompanied by a quick, fresh salad of avocado, radishes, and cilantro.

Per serving: 707 Calories, 26 g Protein, 50 mg Cholesterol, 46 g Carbohydrates, 7 g Total sugars (0 g Added sugars), 12 g Fiber, 50 g Total fat (16 g sat), 1,154 mg Sodium, ★★★★★ Vitamin A, B1 (thiamine), B2 (riboflavin), B3 (niacin), C, K, Calcium, Folate, ★★★★ Vitamin B1 (thiamine), B6, E, ★★★ Iron, Magnesium, Potassium, Zinc,

★★ Vitamin B12

BY MARY ANN O’DELL, MS, RDN

the ABCs of kids’ health

When kids head back to school, it’s time to face the challenges of keeping them—and your whole family— healthy. Here are some basic building blocks of good health to help everyone stay well all year. Monitor Diet. Make sure healthy food options are available at home. For breakfast, plain instant oatmeal topped with fresh fruit and nuts, or whole grain toast with nut or seed butter, provide a blend of protein and complex carbohydrates to enhance focus and keep your child satisfied during morning hours. Plain yogurt, fresh fruit, veggies, and hummus can offer nourishment after school. Limit sugar intake from sweets, soda, and juices. Excess sugar can weaken the immune system, making a child more susceptible to infections like colds and flu.

Encourage Exercise. Daily activity is essential for healthy weight control and for maintaining energy and focus. Children with lots of energy need to get out and run! Make sure your kids get outside for fresh air and activity whenever it’s possible during the day. Help with Hygiene. Good basic hygiene practices

can help protect overall health. Taking a bath, brushing teeth, and other routines are good habits to start at a young age. Teach about hand washing since it is essential for keeping bacteria and viruses at bay.

Rest and Recharge. Healthy sleep is critical for children and teens since it helps with focus, mood, and immunity. Make sure your kids are getting adequate rest to recuperate each day. Turn off all devices at least 1 hour before bed to help ease them into nighttime rest.

Supplement to Fill Gaps. Once you’ve established a good foundation (as outlined above), you can enhance kids’ health and wellbeing in specific areas. A good multivitamin can help fill the gaps in nutrition for a picky eater or a growing child. An immune support formula may be good to keep on hand for cold and flu season. Probiotics can help maintain a happy gut and assist with digestion, immunity, and mood.

Whatever the need, make sure you have the right building blocks to maintain your child’s health, as well as your family’s health, throughout the school year. ●

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BY SALLY KARLOVITZ, CN

GI friends: prebiotics & probiotics

Bacteria. When most people hear this word, they think of it negatively, as something that causes disease. But not all bacteria are bad. In fact, the key factor in the immunity of the intestines is the friendly bacteria that colonize the gut, commonly known as probiotics. The name “probiotic” comes from the Greek language and means “for life.” There are between 400–500 different species of probiotics that reside in the gastrointestinal (GI) tract. Here are some of the ways that probiotics play a crucial role in the body.

✔ Keeping bad bacteria and yeast in check. If probiotics decline, bad bacteria and yeast can quickly flourish and spill out of the gut. Yeast can thrive in many areas of the body, so controlling it in the gut is essential.

✔ Supporting a healthy intestinal wall. Probiotics help keep the intestinal lining clean and reduce inflammation.

✔ Enhancing absorption of certain nutrients. Without probiotics the body cannot utilize B vitamins correctly.

✔ Promoting immunity. Probiotics are the main immunity-supporting substance in the digestive tract.

✔ Supporting mood health. Since scientists have discovered neurons in the GI tract that communicate like neurons in the brain, there has been an increased focus on the gut-brain connection. Controlling inflammation in the GI tract and supplementing with probiotics may result in more GI balance and improvement in brain function and symptoms of mild depression.

Unfortunately, many things in life can deplete or diminish good bacteria: poor diet, stress, illness, and the use of antibiotics. To build up and maintain

probiotics in the body, it is important to include fermented foods in the diet such as yogurt, kefir, kombucha, and sauerkraut. There are also powerful probiotic supplements available that are designed to get higher levels of probiotics into the gut, and formulated for everyone from infants to seniors.

Along with probiotics, there is growing evidence to support the use of prebiotics. Prebiotics are nondigestible carbohydrates that go through the digestive system and help good bacteria grow and flourish. Basically, they are food for probiotics. Prebiotics are derived mostly from plant fibers and have been shown to improve digestion, enhance the absorption of minerals, strengthen the immune system, and help reduce the likelihood of colorectal cancer. Look for herbal formulas with chicory or triphala, fiber supplements that contain inulin or acacia, or probiotic supplements with FOS added. ●

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make a meal plan

easy ways to get organized

Dinnertime doesn’t have to be stressful. A little planning can go a long way to making weeknight mealtimes easier, healthier, and more affordable for you and your family. Here are some tips to get you started.

✔ Create a master list. Write down a list of your family’s favorite meals, and the ingredients needed to make each dish. When it’s time for your weekly grocery trip, you can easily copy what you need from your master list to your shopping list, and half the work is done!

✔ Pick a theme. Everyone loves Taco Tuesday, but how about Pasta Wednesday and Stir-Fry Friday? Assigning each day of the week its own theme makes it easy to know which recipes you’ll be using during the week ahead, and what ingredients you’ll need to get at the store.

✔ Check your cabinets. If your cabinets are stuffed with a random assortment of canned beans,

dried grains, and sauces, it might be time to shop your shelves. You can save time and money by planning meals around what you already have at home. You’ll be cutting down on food waste and simplifying your shopping. Don’t forget to check your freezer, too.

✔ Get more for your money. There are a host of ingredients that are both inexpensive and nutritious. Planning meals around low-cost, nutrient-rich items like beans, squash, sweet potatoes, lentils, brown rice, tofu, mushrooms, and eggs will ensure you’re getting the most bang for your buck.

✔ Clip those coupons! Many grocery stores offer weekly specials, so check your local paper or online for the latest deals. Find recipes that feature sale items. Buying in-season produce is also likely to be less expensive, and fresher too. ●

Coconut Curry Lentils

From the Taste for Life test kitchen

2 Tbsp coconut oil

3 cloves garlic, minced

1 Tbsp curry powder

1 bunch scallions, thinly sliced, divided

¼ c tomato paste

2 c brown or green lentils

55 min prep time serves 6

1 (14½ oz) can diced tomatoes

Salt and freshly ground black pepper

1 can coconut milk

Cilantro (for garnish, optional)

Jalapeño pepper, sliced (for garnish, optional)

1. Heat coconut oil in a large saucepan over medium-high heat.

2. Add garlic, curry powder, and white and light green parts of scallions to pan. Cook for 3 minutes. Add tomato paste and lentils. Cook for 2 minutes. Add diced tomatoes and salt and pepper to taste.

3. Add 2 cups of water to the pan. Bring mixture to a boil over high heat. Reduce heat to medium-low and simmer for 20 minutes.

4. Add coconut milk to pan. Bring mixture to a simmer over medium-high heat. Reduce heat to medium and simmer, stirring frequently, 20 to 25 minutes, until lentils are tender.

5. Garnish with dark-green scallion tops, or optional cilantro and jalapeño. Per serving: 429 Calories, 19 g Protein, 48 g Carbohydrates, 9 g Fiber, 21 g Total fat (17 g sat), 301 mg Sodium, ★★★★★ Vitamin B1 (thiamine), K, ★★★★ Iron, ★★★ Phosphorus, ★★ Vitamin B6, C, Potassium, ★ Vitamin B2 (riboflavin), B3 (niacin), Magnesium, Zinc

BY LISA FABIAN

the flexitarian diet learn more about this flexible eating plan

If eating more plant-based foods without becoming a full-time vegetarian is your goal, the flexitarian approach may be for you. The combining of two words (flexible and vegetarian), the flexitarian diet is one that’s partially vegetarian—meaning there’s still the occasional serving of meat or fish.

A flexitarian approach can be an excellent choice for those who don’t want to give up meat entirely, as it allows for flexibility. Meat is ingested but less often. The end goal is to replace animal protein with more plant-based foods like whole grains, fruits, and vegetables, which are rich in fiber, lower in calories, and help with satiety.

Vegetarian sources of protein (including beans, tofu, peas, and eggs) tend to be cheaper than poultry and meat, making the flexitarian diet more affordable. The health benefits are there too. Plant-based foods are typically higher in nutrition and lower in calories than animal-based options. Because plant-based foods are lower in saturated fats and cholesterol, these items improve heart health and encourage lower weight.

The flexitarian diet is recommended for lowering the risk of developing heart disease and cancer, particularly colorectal cancer. Emerging evidence also suggests a flexitarian diet may improve body weight, blood pressure, and markers of metabolic health, as well as reducing Type 2 diabetes.

How to get started

According to author and dietitian Dawn Jackson Blatner, beginner flexitarians should start with two days of meatless meals a week. Those considered advanced avoid meat three to four days a week. An expert flexitarian goes meatless a minimum of five days a week. To avoid feeling overwhelmed when starting the diet, Blatner recommends only one shift per day. Add extra vegetables to each meal. Focus on the five Flex food groups: the new meat (beans, legumes, tempeh, tofu); fruits and vegetables; whole grains (oats, barley, quinoa, brown rice); dairy (animal and plant-based options); and sugar and spice (healthier sweeteners, herbs, spices, and healthy fats like avocados, nuts, and seeds). ●

SELECTED SOURCES “The Flexitarian diet,” www.WebMD.com, 3/23/23 • “Flexitarian Diet: Flexible approach to focusing on plant foods,” American Institute for Cancer Research, www.aicr.org, 4/13/21 • “Flexitarian diets and health: A review of the evidence-based literature” by E.J. Derbyshire, Frontiers in Nutrition, 1/6/17 • “Flexitarian starter guide” by Dawn Jackson Blatner, www.DawnJacksonBlatner.com

25 min prep time serves 4

Grilled Portobello Burgers

From the Taste for Life test kitchen

2 large portobello mushrooms

¼ c your favorite balsamic vinaigrette dressing, divided 1 tsp dried rosemary

1. Remove stem from each mushroom. Discard stems and set mushroom tops to the side.

2. Heat a grill to medium-high heat.

3. Whisk balsamic dressing and rosemary together in a small bowl. Brush mushrooms all over with half of vinaigrette.

4. Place mushrooms on grill. Close grill. After about 5 minutes, when mushrooms begin to soften, brush with remaining vinaigrette. Flip mushrooms over. Cover grill.

5. Cook mushrooms for about 7 minutes, or until tender when pierced with a knife.

Kitchen Note: Serve these alone, or on your favorite buns with lettuce, tomato, and sliced red onion.

BY MARY ANN O’DELL, MS, RDN

3 ways to support heart health

With every heartbeat, blood is pumped throughout your body by a complex circulatory system of blood vessels. This system of arteries, veins, and capillaries running through your body is over 60,000 miles long! These vessels carry oxygen-rich blood, nutrients, minerals, and vitamins to organs and the entire body, yet this is something most of us don’t even think about. Here are three key ways to support overall cardiovascular health, from your heart to your tiny capillaries.

q Boost Antioxidants & Fiber. Controlling cholesterol and inflammation are vital to maintaining

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s Manage Blood Pressure. Even mildly elevated blood pressure can cause damage over time. Along with exercise and stress reduction techniques, certain nutrients and herbs can support healthy blood pressure. To help control blood pressure, keep sodium in check and increase potassiumrich foods in the diet. The minerals calcium, magnesium, and potassium help maintain electrolyte balance in the body and are necessary for regular heartbeat and normal blood pressure. The amino acid L-arginine may play a role in healthy blood pressure by increasing nitric oxide in the body, which in turn causes blood vessels to relax and dilate, lowering blood pressure.

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milks

There is an incredible selection of milk alternatives these days. Coconut, soy, oats, cashews, hemp, macadamia nuts, almonds, and rice—these are just some of the foods made into dairy-free milks. You can even find one made from mushrooms!

Not only are these milks popular for blending into smoothies and pouring over cereals, but they also make healthy and tasty additions for cooking and baking dishes both sweet and savory.

Here are some of the more popular plant-based varieties of milk.

Almond milk. This nutty-tasting variety has a thinner consistency than most of the other milks. Some brands may even be watery. Almond milk typically doesn’t work well in savory dishes because of its naturally sweet flavor. Use it in desserts and baked goods.

Cashew milk. Creamy with a slight nutty flavor, this one is good for recipes both sweet and savory. It works especially well in cakes and cookies.

Coconut milk. There are two types: coconut milk beverage found in paper cartons, and canned coconut milk packaged in metal cans. Use the beverage variety in both sweet and savory dishes. Canned coconut milk has a higher fat content and makes a creamy and flavorful addition to curries, sauces, and soups.

Hemp milk. With a strong earthy and slightly nutty flavor, hemp milk lends itself to savory recipes. It has a thinner consistency than cow’s milk, which makes it a poor choice for baked goods.

Macadamia nut milk. Creamy and slightly nutty, this all-purpose variety works in both sweet and savory recipes. Some brands are creamy, while others can be thin. To balance out its nutty flavor, combine macadamia nut milk with other milk alternatives.

Oat milk. Creamy and slightly sweet, this popular alternative to cow’s milk adds sweetness to baked goods. Oat milk offers a consistency that’s thicker than cow’s milk.

Rice milk. This milk tends to be starchy and watery. It works best in sweet recipes. Keep in mind that it has a thin consistency. Try adding sunflower or coconut oil to thicken it for sweet recipes, or to make glazes for cookies, cakes, and breads.

Soy milk. The unsweetened variety is a popular

and versatile addition to both baked and cooked dishes. Be aware that soy milk’s strong flavor can overwhelm mild-tasting recipes. This milk has a consistency most similar to cow’s milk. Because of its high protein content, it’s considered by many to be the best cow’s milk alternative for baking. ●

SELECTED SOURCES “How to use plant-based milks in baking,” www. VeganFamilyRecipes.com, 12/31/22 • “Plant-based milk alternatives” by Jane Eklund, www.TasteforLife.com • Vegan for Everybody by the Editors at America’s Test Kitchen ($29.95, America’s Test Kitchen, 2017)

Vegan Herbal Ranch Dressing

From The Plant-Powered Plan to Beat Diabetes by Sharon Palmer, MSFS, RDN ($24.99, Union Square & Co., 2023)

½ c light vegan mayonnaise

¹⁄³ c plain unsweetened plant-based milk

1 tsp white vinegar garlic clove, minced

3 Tbsp chopped fresh herbs (such as dill, basil, oregano, chives, parsley, cilantro, or tarragon), or 1½ Tbsp dried

¼ tsp sweet paprika

Pinch of salt (optional)

5 min prep time serves 8 (2 Tbsp each)

1. In a small bowl, whisk together mayonnaise, milk, and vinegar until smooth. Stir in garlic, herbs, and paprika. Season with salt, if desired.

2. Dressing will keep in an airtight container in the refrigerator for up to 2 weeks.

Per serving: 55 Calories, 1 g Protein, 0 mg Cholesterol, 1 g Carbohydrates, 0 g Total sugars (0 g Added sugars), 0 g Fiber, 5 g Total fat (0 g sat), 122 mg Sodium, ★ Vitamin K

Summer Berry Cobbler with Rosemary

From The Plant-Powered Plan to Beat Diabetes by Sharon Palmer, MSFS, RDN ($24.99, Union Square & Co., 2023)

Fruit Filling

5 c fresh, frozen, or canned mixed berries (drained, if canned)

1 tsp vanilla extract

1 teaspoon ground cardamom

Juice of ½ orange

Dough

½ c whole wheat flour

½ c all-purpose flour

½ c old-fashioned oats

¼ c chopped pecans

55 min prep time serves 9

1 Tbsp chopped fresh rosemary, or 1 tsp dried

1½ tsp baking powder

Pinch of salt (optional)

¾ c plain unsweetened plant-based milk

2 Tbsp vegetable oil

½ tsp monk fruit sweetener

1. Preheat oven to 375º.

2. In a 9-inch square baking dish, combine berries, vanilla, cardamom, and orange juice. Stir well.

3. In a medium bowl, combine both flours, the oats, pecans, rosemary, baking powder, and salt (if using). Stir well. Create a well in middle of mixture and add milk, oil, and monk fruit. Gently stir until just blended; do not overmix.

4. Using a spoon, drop dough on top of fruit in 9 even mounds. Bake until dough is cooked through and golden, 35 to 45 minutes.

5. Remove from oven and let cool slightly. Serve warm.

Kitchen Note: Fruit-forward desserts are the best treats for your body since they offer rich nutrient rewards. Fruits are some of nature’s most antioxidant-packed foods, and they’re naturally sweet, so you can better manage your glucose levels. This recipe takes full advantage of summer fruit, pairing it with a whole-grain pastry that’s deliciously scented with rosemary. To make this recipe gluten-free, substitute a gluten-free flour blend for the wheat flours. Try making this recipe with other ripe summer fruit, such as peaches, cherries, or apricots.

Per serving: 178 Calories, 4 g Protein, 0 mg Cholesterol, 27 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 5 g Fiber, 6 g Total fat (1 g sat), 134 mg Sodium, ★★★ Vitamin C, ★★ Phosphorus, ★ Vitamin B1 (thiamine), Calcium, Magnesium, Folate

BY SARAH REAVELEY

fight food cravings

Food cravings, described by staff at Harvard T. H. Chan School of Public Health as “an intense urge to eat a certain food—ideally right away, most often conjure up a hankering for food that’s sugary, salty, or fatty, or some combination of the three.

What causes cravings?

They can pop up with no obvious trigger, or may be sparked by “seeing, smelling, or hearing about a specific food,” according to Chan School staff. Hormones can play a role, especially during pregnancy or at certain times in the menstrual cycle. So can emotions, like when you’re sad or stressed and you long for comfort food.

It’s possible that your body may crave a certain food because it’s lacking a specific nutrient. If you’re vegan, for example, you might be craving chocolate because you need iron. A craving for salt can mean you’re dehydrated or stressed. If carbs and high-fat foods, which generate hormones that regulate sleep, are calling to you, you might need a good night’s worth of shut-eye.

It’s more likely, though, that you’re simply jonesing for treats that are unhealthy, like sweets and processed carbohydrates. And even though you know you’ll regret it, you find yourself reaching for a pastry or nachos or French fries.

Ways to resist

It’s tough to fight the urge to devour whatever it is that you’re craving, but it’s not impossible. Here are a few strategies to keep cravings at bay:

Chew gum: Give your mouth something to do!

Out of sight, out of mind: If it’s hard to avoid unhealthy snacks because you walk past them every day in your kitchen or work breakroom, put them in a drawer or cabinet. That way others can find them, but you don’t have to be constantly tempted.

Take a month off from a craved food: Is there a particular food that you can’t stop eating once you’ve started? Take it completely out of your diet for four to six weeks. It may be hard at first, but it will get easier as time goes on and your taste buds reset.

Distract yourself: Change your routines, especially those associated with unhealthy snacking, like TV watching. If you get a craving, try breathing exercises, take a walk, listen to music, or watch a funny video.

The good news? Cravings will usually go away if you wait them out. If you suspect a nutritional deficiency or a health problem may be playing a part in your craving, check with your healthcare practitioner. Otherwise, put a little physical and mental distance between yourself and the donuts. You may forget all about them! ●

SELECTED SOURCES “5 ways to deal with food cravings,” Rush University, www.Rush.edu • “Cravings,” Harvard T.H. Chan School of Public Health, www. hsph.harvard.edu, 4/21 • “Food cravings: Causes and how to reduce and replace cravings” by Jon Johnson, www.MedicalNewsToday.com, 5/16/23 • “What your cravings may be telling you” by Meghan McLarney, University of Nebraska Medical Center, www.NebraskaMed.com, 4/15/21

Sugar-busting supplements

If you’re craving sweets, the cause may be a blood sugar imbalance. It’s tough to resist sugar cravings, but not impossible. Begin by trying some of these blood-sugar-regulating supplements.

Vitamins and minerals: Research suggests that vitamin D supplementation may help control blood sugar and reduce insulin resistance. The body uses zinc to make and secrete insulin; a 2017 study found that zinc supplementation led to improved blood sugar stability in people with Type 2 diabetes. Magnesium is also active in insulin secretion and activity. Adding folate to your regimen may lower homocysteine, which can help even out blood sugar levels.

Fiber: Supplementing with fiber has also been found helpful in stabilizing blood glucose.

Probiotics: One overview of probiotic studies in people with Type 2 diabetes concluded that supplementing with probiotics improved fasting glucose levels; another found the beneficial effects were greatest after two months of supplementation.

SELECTED SOURCES “L-theanine regulates glucose, lipid, and protein metabolism . . .” by L. Lin et al., Food & Function, 2020 • “Supplements to lower blood sugar,” US Department of Veterans Affairs, www.VA.gov • “Why we crave sugar, and how to beat the habit” by C. Seidenberg, Washington Post, www.WashingtonPost.com, 1/30/18

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ave not been evaluated by the Food & Dr ug Administr ation. These produc ts are not intended to diagevent any disease This infor mation is presented as gener al infor mation and is not meant to repl ace use per sons and circumstances can var y, self treatment may not be r ight for you Consult a qualified er for advice per taining to any par ticul ar per son or case or before beginning any new exercise, diet, or supplementation progr am Use produc ts only per l abel direc tion

*These statements have not been evaluated by the Food & Drug Administr ation These products are not intended to diagnose, treat, cure, or prevent any disease This information is presented as gener al information and is not meant to replace medical advice Because persons and circumstances can var y, self treatment may not be right for you Consult a qualified health care pr actitioner for advice per taining to any par ticular person or case or before beginning any new exercise, diet, or supplementation progr am Use products only per label direction

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