• Health benefits of cranberries
• Lung health support
• Holiday casseroles inside
market gourmet
for heart health
to
Sliced
casseroles
Celebrate the season with whole grains.
catch your breath
Supplements to support respiratory health. 25 adapt to stress Herbs to support a healthy stress response.
Make a festive charcuterie board.
It’s December! Twinkling lights are everywhere, bravely warding off the darkness of the month’s long nights.
Cranberries come into the spotlight this month. Strings of them decorate trees, and sauces and chutneys add a rich, red color and inimitable tart flavor to holiday dinners. We cover the nutritional (page 2) and health (page 16) benefits of this beautiful little fruit.
See the food feature beginning on page 12 for dressed-up casseroles to add to your family feasts. If you’re entertaining, you can easily put together a charcuterie platter for your guests to enjoy (page 26). And when it’s time to bake, you may find you’re missing a key ingredient. Instead of reaching for your car keys to make a last-minute trip to the store, check out this month’s Quick Tips department for easy substitutions (page 18).
During this month of celebrating time-honored traditions, our In Focus department (page 22) looks at whole grains, an important part of a healthy diet.
Despite the joy of sharing this month’s activities with family and friends, the hectic pace can bring stress. See page 25 to learn about adaptogens, herbs that help the body stay balanced, and page 20 for ways to keep anxiety at bay.
If you do begin to feel and act stressed, you may have heard someone say, “Take a deep breath.” That may be easier said than done if your lungs aren’t in tip-top shape. Check out the article on respiratory health on page 24 for nutrition and lifestyle advice on keeping your lungs their healthiest.
When it’s time to celebrate, the last thing you want is to be brought down by a virus. This month’s Supplement Spotlight (page 28) looks at things you can do to ward off colds and flu and stay healthy.
Time for a treat? Make a batch or two of chocolate-peppermint cookies, perfect for the holidays. You’ll find our recipe on page 5.
Happy December from all of us to you and yours—
Contributing Writers
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analysis from Edamam. Nutritional
Mary Ann O’Dell, MS, RDN
45 min prep time + 1 hr chill time makes approx. 24 cookies
From the Taste for Life test kitchen
2 c all-purpose flour
¹⁄³ c unsweetened cocoa powder
½ tsp baking powder
½ tsp baking soda
½ tsp salt
½ c unsalted butter, at room temperature
1¹⁄³ c sugar
2 large eggs, at room temperature
2 tsp pure vanilla extract
¾ c chocolate chips
1¼ c coarsely chopped peppermint candy canes
1. Sift flour, cocoa powder, baking powder, baking soda, and salt together in a medium bowl. Set aside.
2. Using a hand mixer or a stand mixer fitted with the paddle attachment, beat together room-temperature butter and sugar until light and fluffy. Reduce speed and beat in eggs, one at a time, and vanilla.
3. With speed on low, add flour mixture, beating until just combined, about 1 minute. Do not overmix.
4. Gently fold in chocolate chips and chopped candy canes. Place dough in fridge for 1 hour.
5. Preheat oven to 350°. Line 2 large baking sheets with parchment paper.
6. Using a 1-ounce scoop (equal to 2 tablespoons), scoop out 6 balls of dough onto each lined baking sheet. Place balls approximately 3 inches apart. If there’s any exposed candy cane, push back into dough.
7. Bake for 10 to 12 minutes, until cookies are set in their centers, rotating pans halfway through cooking time. Remove cookies from oven and transfer to cooling racks.
8. Repeat steps 6 and 7 to make remainder of cookies with the dough.
Drinking coffee may offer protection from certain cardiometabolic diseases, including coronary heart disease, Type 2 diabetes, and stroke. Researchers assessed coffee and caffeine intake from adults who were free of such diseases at the start of the trial.
“Consuming three cups of coffee, or 200–300 mg [milligrams] caffeine, per day might help to reduce the risk of developing cardiometabolic multimorbidity in individuals without any cardiometabolic disease,” said lead author Chaofu Ke, MD, PhD. Participants who consumed that amount had more than a 40 percent lower risk of developing cardiometabolic multimorbidity, compared to participants whose daily intake of caffeine was less than 100 mg per day.
The study did not mention the effects of added sugar and other flavorings in the coffee.
SELECTED SOURCES “Habitual coffee, tea and caffeine consumption, circulating metabolites, and the risk of cardiometabolic multimorbidity” by X. Lu et al., Journal of Clinical Endocrinology and Metabolism, 9/24 • “Moderate coffee and caffeine consumption is associated with lower risk of developing multiple cardiometabolic diseases, new study finds,” Endocrine Society, 9/17/24
Including nuts in a weight-loss plan may help shed pounds. That’s partly due to their tendency to make you feel fuller, according to a recent review of studies. Nuts are rich in protein, fiber, and healthy fats.
The studies focused on the effects of cashews, pecans, hazelnuts, and macadamia nuts.
Experts at the University of California Berkeley offer several tips for including more nuts in your routine:
n Mix them into oatmeal, yogurt, or salads.
n Add them to stir-fries or sautéed vegetables.
n Mix nut butter into smoothies.
n Have nuts with fruit or cheese for an afternoon snack.
SOURCE “Go a little nuts,” University of California Berkeley Wellness Letter, 9/9/24
A new policy statement from the American Academy of Pediatrics strongly supports reading to kids, including infants. The organization notes that shared reading helps promote social-emotional health and the development of cognition, language, and literacy.
“Reading together with young children weaves joyful language and rich interactive moments into the fabric of daily life,” said Perri Klass, MD, FAAP. “As a pediatrician and parent, I suggest making books your bedtime routine, using them to connect and wind down after a busy day, and generally building them into life with a young child. It will strengthen the bonds that hold you together and build your child’s developing brain.”
SOURCE “American Academy of Pediatrics promotes shared reading starting in infancy as a positive parenting practice with lifelong benefits,” American Academy of Pediatrics, 9/29/24
Taking a vitamin D supplement during pregnancy resulted in stronger bones and leaner bodies in children as they grew. The mothers received 1,000 IU per day of cholecalciferol or a placebo from about 14 to 17 weeks’ gestation until they gave birth. The children were evaluated at age 4 and again a few years later. The authors concluded that “pregnancy vitamin D supplementation may be an important population health strategy to improve bone health.”
SOURCE “Pregnancy vitamin D supplementation and offspring bone mineral density in childhood: Follow-up of a randomised controlled trial” by R.J. Moon et al., American Journal of Clinical Nutrition, 9/18/24
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Recipe and photo credit: Sunfood.com and @cafewithmay
1 c cranberries
¼ c sugar
¼ c water
1 Tbsp lemon juice
½ c nut milk
1 tsp Sunfood Matcha Powder Splash of hot water
1. Mix cranberries, sugar, water, and lemon juice together on a stove at high heat until it becomes a paste. Let cool.
2. Whisk 1 tsp matcha powder with hot water until combined. Careful, it’s hot!
3. Add cranberry purée to your favorite glass.
4. Add ice to the glass, pour in nut milk, and top with matcha mixture.
5. Mix as desired and enjoy!
12 Minutes walking
9 Servings of fruits & veggies per day
6
Essential oils for stress relief and sleep: Lavender, lemon, bergamot, ylang ylang, clary sage & jasmine
3 Enzymes to ease indigestion: Amylase, protease & lipase, found in enzyme formulas
11 Extra minutes of sleep
8 Ounces of water, eight times per day
5 Counts of deep breathing In… and out.
2 Herbs for energy: Yerba mate and ginseng can give you a boost
10 Seconds (twice) for hand washing
7 Hugs to give family & friends
4
Core nutrients for immune support: Zinc, Vitamin C, Vitamin D & elderberry
1 Expression of gratitude for those you love
Members of the rose family, pears were introduced to North America in the 1600s. Today, most pears in the US are grown in the Pacific Northwest. Popular varieties include Anjou, Bartlett, Bosc, and Comice. Rich sources of fiber, vitamin C, and potassium, pears may help control inflammation, manage blood sugar levels, and support digestion. Pears can be enjoyed fresh, added to salads, or used in smoothies and parfaits. When choosing canned pears over fresh varieties, be sure to select products that are packed in water or juice, rather than ones packed in syrup, to avoid consuming excess sugar. Here are two recipes featuring fresh pears for the holiday season. ●
SELECTED SOURCES “Pears and diabetes: Benefits, risks, and nutrition,” www.WebMD.com, 6/15/24 • “Systematic review of pears and health” by H. Reiland and J. Slavin, Nutrition Today, 11/23/15
From the Taste for Life test kitchen
2 lb sweet potatoes
2 pears, peeled and cored
1 medium onion
4 egg whites
¹⁄³ c matzo meal
¼ tsp ground cinnamon
30 min prep time serves 8 (3 latkes each)
Freshly ground black pepper, to taste Cooking oil spray
Low-fat sour cream (optional) Applesauce (optional)
1. Place two nonstick baking sheets in oven and preheat to 450°.
2. Peel potatoes. Peel and core pears. Grate potatoes and pears with a food processor. Strain any excess liquid. Grate onion. Set aside.
3. In large bowl, beat egg whites, matzo meal, cinnamon, and pepper. Stir in potatoes, pears, and onion. Mix until coated.
4. Remove hot baking sheets from oven with protective oven mitts. Spray sheets with cooking oil. Spoon latke mixture onto sheets, forming two dozen 2-inch patties.
5. Bake until golden brown, about 12 to 15 minutes per side, turning once with a spatula. Serve with low-fat sour cream and warm applesauce, if desired.
Per serving (with ¼ c applesauce per serving): 184 Calories, 4 g Protein, 0 mg Cholesterol, 40 g Carbohydrates, 16 g Total sugars (0 g Added sugars), 6 g Fiber, 2 g Total fat (0 g sat), 87 mg Sodium, ★★★★★ Vitamin A, ★★ Vitamin B6, C, ★ Vitamin B1 (thiamine), B2 (riboflavin), Phosphorus, Potassium
From the Taste for Life test kitchen
2 tsp whole cloves
6 c sparkling water
2 c filtered water
2 pears, cored and cut into slices
24 grapes, sliced in half ¾ c pomegranate seeds Ice, for serving
1. Place cloves in a tea ball or tea sachet.
2. Add sparkling water, filtered water, pear slices, grapes, pomegranate seeds, and tea ball or sachet to a large glass pitcher.
3. Let mixture sit in the fridge for 2 hours to steep. Remove tea ball or sachet and discard cloves.
4. Add ice to each of 6 glasses. Pour mocktail into glasses along with pear slices, grapes, and pomegranate seeds. Serve.
Per serving: 54 Calories, 1 g Protein, 0 mg Cholesterol, 14 g Carbohydrates, 9 g Total sugars (0 g Added sugars), 3 g Fiber, 0 g Total fat (0 g sat), 34 mg Sodium, ★ Calcium
Comforting, convenient, and portable, casseroles are the ultimate for December’s gatherings. Here are some new favorites to try.
From Entertaining with Charm by Eden Passante ($29.99, Weldon Owen, 2024)
For the Crust
2½ c all-purpose flour, plus more for dusting
1 Tbsp sugar
1 tsp salt
1 c (2 sticks) cold unsalted butter, cut into cubes
¼ c cold vegetable shortening, such as Crisco
5 Tbsp ice water, plus more if needed
For the Filling
1½ c chopped broccoli
1½ c shredded Jarlsberg cheese, divided
½ c shaved Parmesan cheese
4 large eggs
1 c heavy cream or whole milk
½ small yellow onion, grated (use the small holes on a box grater)
½ tsp salt
¼ tsp ground black pepper
⅛ tsp ground nutmeg
1 large egg, lightly beaten, for egg wash
1. To make crust: in a large bowl, stir together flour, sugar, and salt, mixing
well. Scatter butter over top and, using a pastry blender or your fingers, work in butter until it is size of peas. Add shortening and work it in with your fingers until mixture is consistency of coarse crumbs. Do not overmix. Mixture should be dry and powdery. Sprinkle with ice water and mix water in with your fingers until dough holds together when pinched and comes together in a loose, rough ball. If dough crumbles, add a little more ice water.
2. Transfer dough to a lightly floured work surface and pat it into a thick disk. Wrap in plastic wrap and refrigerate for 30 minutes. Roll out dough with a rolling pin into a 12-inch round about ½-inch thick. Roll dough around rolling pin and position pin over a 10-inch deep-dish pie dish. Unroll dough and center it in dish, gently pressing it into bottom and up sides. Using a small knife or kitchen scissors, trim dough, leaving a 1-inch overhang. Roll overhang under itself to create a high edge, and then pinch dough to form a fluted edge. Freeze crust for 30 minutes. Preheat oven to 350°.
35 min prep time serves 4
3. To make filling: half fill a skillet with water and bring to a boil over high heat. Add broccoli, reduce heat to medium, cover, and cook until crisp tender, 3–5 minutes. Drain and set aside.
4. In a large bowl, whisk together 1 cup of the Jarlsberg, the Parmesan, eggs, cream or milk, onion, salt, pepper, and nutmeg, mixing well. Fold in broccoli.
5. Remove crust from freezer and pour filling into it. Sprinkle remaining ½ cup Jarlsberg over top. Brush edge of crust with egg wash. Bake quiche until filling is just set and top is golden brown, 40–45 minutes. Transfer to a wire rack and let cool before serving.
Kitchen Note: This quiche can be served for any meal. The filling has a light, fluffy texture, and the Jarlsberg cheese gives it a distinctive nutty flavor. The crust is flaky and buttery. If pressed for time, use a good-quality store-bought crust.
Per serving (made with whole milk): 607 Calories, 19 g Protein, 193 mg Cholesterol, 35 g Carbohydrates, 4 g Total sugars (2 g Added sugars), 2 g Fiber, 43 g Total fat (23 g sat), 438 mg Sodium, ★★★★★ Vitamin B12, Phosphorus, ★★★★ Calcium, ★★★ Vitamin A, ★★ Vitamin B2 (riboflavin), K, Zinc, ★ Vitamin B6, C, E, Folate
From A Very Vegan Christmas by Sam Dixon ($19.99, Hamlyn, 2023)
4 large aubergines (eggplants), cut lengthwise into about ¼-inch-thick slices
Salt and pepper
2 Tbsp olive oil
10 oz vegan cream cheese
1 Tbsp vegan mayonnaise
1 Tbsp oat milk
1 garlic clove, crushed
2 roasted red bell peppers from a jar, drained and sliced
1. Lay aubergine slices on a chopping board, sprinkle with some salt and leave for 10 minutes for excess liquid to be released.
2. Meanwhile, preheat broiler to high.
3. Pat aubergine slices dry with a paper
towel or a clean tea towel. Arrange slices on baking trays, drizzle over oil, and season with pepper. Place slices under broiler for about 6 minutes, turning over halfway through cooking, or until nicely charred on both sides.
4. Mix together cream cheese, mayonnaise, oat milk, and garlic in a bowl. Season to taste with salt and pepper.
5. Line a 2-pound loaf tin with a large piece of clingfilm so that there is plenty of excess clingfilm overlapping sides. Lay a single layer of aubergine slices in base of tin, followed by a thin layer of cream cheese mixture, and then a layer of bell pepper slices and another thin layer cream cheese mixture. Repeat layers, finishing with a final
35 min prep time + 6 hr chill time serves 6
layer of aubergine on top, and then cover surface with excess clingfilm.
6. Press down gently so everything is firmly packed into loaf tin, and then chill in refrigerator for 6 hours, or overnight.
7. When ready to serve, unwrap and gently unmold on to a plate. Cut into thick slices.
Kitchen Note: If you want something a bit different as your holiday event main dish, this make-ahead aubergine terrine fits the bill perfectly when served alongside a variety of seasonal accompaniments.
Per serving: 289 Calories, 7 g Protein, 0 mg Cholesterol, 29 g Carbohydrates, 16 g Total sugars (0 g Added sugars), 15 g Fiber, 20 g Total fat (6 g sat), 406 mg Sodium, ★★★★★ Vitamin C, ★★★ Vitamin B6, ★★ Folate, Potassium, ★ Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), E, K, Magnesium, Phosphorus
From the Taste for Life test kitchen
Cranberry-Maple Syrup
1½ c maple syrup
1 c cranberry sauce
1 Tbsp grated orange zest
Eggnog French Toast
2½ c eggnog
6 large eggs
2 tsp vanilla extract
⅛ tsp salt
18 slices sturdy (not-too-soft) bread, divided
6 Tbsp unsalted butter, melted, divided
¾ c sliced almonds, divided
1. In a saucepan over medium heat, stir together maple syrup, cranberry sauce, and
orange zest until mixture is well combined and heated through. Set aside.
2. Adjust oven rack to middle position. Preheat oven to 350°. Grease a 13x9-inch baking dish.
3. Whisk eggnog, eggs, vanilla, and salt together until well combined. Set mixture aside.
4. Place 6 of the bread slices in an even layer on bottom of greased dish. You may need to trim bread so slices will fit in a single layer. Brush slices with 2 tablespoons of the melted butter. Sprinkle ¼ cup of the almonds over bread slices.
5. Place 6 more of the bread slices over first layer of bread. Brush slices with 2
55 min prep time serves 10
tablespoons of the melted butter. Sprinkle ¼ cup of the almonds over bread slices.
6. Place final 6 slices bread over second layer of bread. Brush slices with remaining 2 tablespoons of melted butter.
7. Pour eggnog mixture over layers of bread, making sure all bread is submerged in liquid. Sprinkle last ¼ cup of almonds over.
8. Bake on middle rack of oven for 30 minutes, until mixture is golden brown and bubbling around edges. Serve with cranberry-maple syrup.
Per serving: 528 Calories, 14 g Protein, 152 mg Cholesterol, 75 g Carbohydrates, 46 g Total sugars (28 g Added sugars), 4 g Fiber, 20 g Total fat (8 g sat), 355 mg Sodium, ★★★★★ Vitamin B2 (riboflavin), ★★★ Phosphorus, ★★ Vitamin B1 (thiamine), B3 (niacin), B12, E, Calcium, Zinc, ★ Vitamin A, B6, Folate. Iron, Magnesium
BY MARY ANN O’DELL, MS, RDN
The holiday season is the time for that little red berry, the tart cranberry, to shine! It adorns trees and is part of the holiday feast, but cranberry is much more than a condiment or decoration to be celebrated just once a year. Rich in vitamin C and other antioxidants that may help protect against infections and heart disease, the cranberry has become a popular herbal remedy.
Cranberries’ big beginnings started with Native Americans, who used cranberries well before English settlers arrived. The Pilgrims learned how to use cranberries for medicine, food, and even to dye cloth. The name cranberry is believed to have come from German and Dutch settlers who first named the berry “crane-
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berry” because it appeared to be the favorite food of cranes, and the blossom of the cranberry look somewhat like the head and neck of a crane. Crane berry eventually was shortened to cranberry.
Cranberries supply carbohydrates and fiber. One cup of cranberries supplies about 3.6 grams of fiber, or almost 13 percent of the daily value for fiber. Cranberries are best known for their antioxidant value, supplying flavonoids, including proanthocyanidins (PAC).
Urinary Tract Health. The most popular reason cranberry is taken as a remedy is for urinary tract health. Studies have shown that cranberry juice and cranberry supplements can help reduce the risk and recurrence of urinary tract infections (UTIs). One study found that people who consumed cranberry juice significantly reduced the ability of both E. coli and S. aureus (responsible for Methicillin-resistant Staph aureus—MRSA) to multiply and thrive, reducing risk for infection. Another study showed that cranberry capsules lowered the risk of UTIs by 50 percent—even more than cranberry juice. It is known that the PAC flavonoids interfere with the ability of pathogenic bacteria to cause infections in the urinary tract.
Heart Health. Compounds in cranberries help improve the flexibility and health of arteries, resulting in
better circulation and blood flow. One study found that participants who consumed strong cranberry juice had a significant reduction in arterial stiffness, an indicator of heart disease. Another study found that daily consumption of cranberry for a month raised HDL (“good”) cholesterol by 10 percent, reducing heart disease risk. Other research suggests cranberries may help reduce LDL (“bad”) cholesterol, triglycerides, and insulin resistance.
Gut Health. Research has found that cranberries can support the beneficial bacteria in the gut that are tied to immunity, mood, and digestive health. It is thought that antioxidant polyphenols and other compounds could protect gut microflora, which in turn could result
in antioxidant and anti-inflammatory protection in other systems in the body. Since cranberries are a good source of fiber, that fiber can help reduce constipation and support overall digestive health.
Cranberry is available as a fresh berry, dried berry, or in juice form. It is important to note that cranberries are naturally sour, so most commercial cranberry juice cocktails contain added sugar. When drinking cranberry juice, look for 100 percent cranberry juice or 100 percent pure cranberry juice blends to avoid the excess sugar. In addition, cranberry concentrates are available in supplement form, which offer the benefits of cranberries without the extra calories. ●
5 min prep time serves 2
A refreshing mocktail that’s sure to be a hit with both kids and adults at any holiday party.
Recipe courtesy thebetteredblondie.com
8 oz Ginger Beer
4 oz Pure Cranberry Juice, unsweetened
4 oz Fresh Orange Juice
1. Fill 2 glasses with ice and pour in ginger beer.
2. Add cranberry and orange juice.
3. Stir, serve with garnishes of choice, and enjoy! Garnishes could include orange slices, fresh cranberries, and/ or rosemary sprigs. You can also sugar the rim of the glass by running a wedge of orange to coat around the rim, and dipping the glass onto a plate of sugar.
Amid all the holiday preparations that December brings, baking is an activity the whole family can enjoy. But as you gather your children and ingredients together to make a batch of cookies, you may be dismayed to discover that a main ingredient is missing. Don’t panic!
Before you pile everyone into the car for an unscheduled grocery-store run, check out these tips. Keep in mind that the final product may not be quite the same as if you’d followed the recipe to the letter.
If you don’t need to separate eggs or beat egg whites separately, try just ¼ cup of unflavored, carbonated water for each egg, or use ¼ cup of either applesauce or mashed banana. If you have ground flaxseed (or flax meal) on hand, mix 2 Tbsp of it with 3 Tbsp cold water and let it sit for 10 minutes before adding to the recipe.
For each cup of butter, use the same amount of margarine or shortening. Or use ⅞ cup vegetable oil.
Baking soda: Use baking powder, three times the amount of soda.
Baking powder: For each tsp of baking powder, use ¼ tsp baking soda mixed with ½ tsp cream of tartar. If you don’t have cream of tartar, use ¼ tsp baking soda combined with 1 tsp lemon juice or vinegar.
Brown sugar: This one’s almost too easy: Just use granulated sugar. Confectioners’ sugar: Pour a cup of granulated sugar into the food processor with 1 tsp cornstarch. Pulse until it’s ground very finely.
Honey: Replace with an equal amount of maple syrup.
Milk: Use an equal amount of yogurt or sour cream; mix evaporated milk equally with water; or just use water.
Buttermilk: To make a cup of buttermilk substitute, add 1 Tbsp vinegar or lemon juice to a cup of milk.
Half-and-half: Swap in an equal amount of nondairy coffee creamer.
Heavy cream: Use evaporated milk or coconut cream (not coconut milk) instead.
SELECTED SOURCES “All the common baking substitutes you’ll ever need to know” by M. Eby, www.FoodandWine.com, 2/25/23 • “Common ingredient substitutions” by Allrecipes Editorial Team, www.allrecipes.com, 1/6/21 • “The ultimate guide to baking substitutions” by S. Leffler, www.RealSimple.com, 7/28/23
Life can be anxiety-provoking nowadays, to put it mildly. The holiday season can add to stress. While many people look forward to celebrating with friends and family, the uptick in activity, responsibilities, and expenses can heighten anxious feelings.
Nutritional deficiencies can make stress symptoms worse. If your diet has been less than ideal, consider adding more foods rich in key stress-fighting nutrients; supplements may also help.
Vitamin A contains antioxidant properties that may keep stress under control. Foods rich in vitamin A include cantaloupe, eggs, mango, milk, red bell peppers, and tomatoes.
B-complex vitamins offer support for the nervous system. Vitamin B9 (folate) can be found in beans, eggs, fresh fruit, leafy greens, peanuts, sunflower seeds, and whole grains. Poultry, salmon, and tuna are rich sources of vitamin B6. You can get vitamin B12 from dairy products like milk, cheese, and yogurt, as well as eggs, fish, poultry, and fortified breakfast cereals.
Vitamin C helps reduce feelings of anxiety caused by oxidative damage. Fruits and vegetables like bell peppers, broccoli, Brussels sprouts, cabbage, cauliflower, grapefruit, lemon, kiwi, strawberries, tomatoes, and white potatoes are the best sources of vitamin C.
Vitamin D deficiency can make it harder for your body to absorb other vitamins and make the symptoms of stress feel more intense. Sunlight can be scarce during the winter, depleting the body’s vitamin D reserves. Evidence indicates vitamin D deficiency plays a role in seasonal
affective disorder (SAD). Besides sunlight, fatty fish and fish oils are the best food sources of vitamin D, but it can also be found in fortified cereals, juices, and milks.
Magnesium deficiency can make it harder for the body to respond to stress. In turn, stress tends to deplete magnesium resources, creating a feedback loop of compounding stress. Good food sources of magnesium include almonds, bananas, brown rice, cashews, leafy greens, dark chocolate, milk, oatmeal, poultry, pumpkin seeds, raisins, and yogurt.
If you are thinking about supplemental magnesium, try magnesium glycinate or magnesium bis-glycinate, recommends Cheryl Myers, RN, an integrative health nurse and expert on natural medicine. While magnesium can loosen stool and even cause diarrhea, “people rarely have digestive issues with this form,” she says.
Omega-3 essential fatty acids help reduce inflammation and have been linked to lower levels of the stress hormone cortisol. Fatty fish contain the highest levels of omega 3s, but you can also get them from some plant sources like avocados, chia seeds, flaxseeds, olive oil, and walnuts. ●
SELECTED SOURCES “Coping strategies,” Anxiety and Depression Association of America, https://adaa.org • “Eat these foods to reduce stress and anxiety,” Cleveland Clinic Health Essentials, https://Health. ClevelandClinic. org, 6/15/21 • “Folate (folic acid)—vitamin B9,”; “Magnesium,”; “Vitamin A,”; “Vitamin B6,”; “Vitamin B12,”; “Vitamin C,”; “Vitamin D,” Nutrition Source, Harvard T.H. Chan School of Public Health, www.hsph.harvard. edu, 3/23 • “Magnesium,” National Institutes of Health, https://ods.od.nih • “Natural interventions for anxiety” by Cheryl Myers, www.TasteforLife. com • “Omega-3 supplementation and stress reactivity of cellular aging biomarkers . . . ” by A.A. Madison et al., Molecular Psychiatry, 4/20/21
20 min prep time + 2 hrs marinate time serves 2
From the Taste for Life test kitchen
2 Tbsp tamari (gluten-free soy sauce)
2 Tbsp honey
1½ Tbsp lemon juice
Pinch of red chili pepper flakes
1 lb salmon, cut into two pieces
1 Tbsp oil
2 tsp sesame seeds
1. Whisk together tamari, honey, lemon juice, and pepper flakes in a small bowl.
2. Place salmon pieces in a shallow bowl. Pour tamari mixture over salmon and let marinate in fridge for 2 hours.
3. Heat oil over medium heat in a pan. Add salmon, setting aside any extra marinade. Cook salmon for 3 minutes per side. Add reserved marinade to pan and let it cook for 2 minutes, creating a glaze for the salmon.
4. Garnish salmon with sesame seeds and serve.
Kitchen Note: Rich in anxiety-fighting nutrients like B-complex vitamins and omega 3s, this glazed salmon recipe is easy to make and supports a healthy mood.
Per serving: 633 Calories, 49 g Protein, 22 g Carbohydrates, 19 g Total sugars (17 g Added sugars), 1 g Fiber, 39 g Total fat (8 g sat), 1,141 mg Sodium, ★★★★★ Vitamin B3 (niacin), B6, B12, E, Phosphorus, ★★★★ Vitamin B1 (thiamine), ★★★ Vitamin B2 (riboflavin), ★★ Vitamin C, Magnesium, Potassium, ★ Folate, Iron, Zinc
As a second-generation immigrant living in an Italian-American community, the traditions and practices of my Italian family were not even thought of as “traditions,” if thought of at all; they were just a part of daily life.
Consumption of whole legumes and grains, such as the traditional Calabrian dish cuccìa, as well as broad beans, chickpeas, and so on, occurred at midwinter and autumn celebrations when these foods were thought to be blessed and when the dead were nearest to the living.
Beans and grains are seeds, and seeds are believed to hold the regenerative and life-giving potential that when eaten revitalizes and reinvigorates the living and honors the deceased.
Cuccìa has many variations and is a traditional dish made to celebrate the feast of Santa Lucia in December. It is also commonly cooked around Christmas, for good luck on New Year’s Day, and anytime during the winter for a warm bowl of deep nourishment.
The name comes from cucìa, meaning “cooked” and referring to a legend about the arrival of wheat during a famine whereby the food was cooked as quickly as possible, so the hungry people didn’t have to wait any longer. Instead of taking the time to make bread, the wheat was boiled into a quick porridge. As soon as it was ready the cook shouted, “Cucìa, cucìa!,” “Cooked, cooked!” Or it may stem from the Greek Ko (u) kkìa, which means “wheat.”
There are multiple versions of cuccìa with some being sweet and some being savory. It’s basically boiled wheat berries with whatever else sounds good added to it. In some recipes it’s more of a pudding and includes ricotta. ●
Lisa Fazio is a clinical herbalist and the founder of “The Root Circle,” a plant medicine educational center. Lisa is trained in traditional Western herbalism and the folk ways of her Italian immigrant family. She lives in Newport, New York. Excerpted with permission from Della Medicina by Lisa Fazio ($24.99, Healing Arts Press, 2024).
Whole grains contain all parts of the grain, as opposed to refined grains that have been milled and exclude the bran and germ. Research suggests that dietary fiber found in whole grains may lower the risk of heart disease, stroke, and Type 2 diabetes. The American Heart Association recommends choosing products that contain at least 51 percent whole grains—like whole grain pasta and bread—and including a variety of whole grains as part of a healthy diet. Common whole grain foods include
• Barley
• Brown rice
• Bulgur
• Corn
• Farro
• Millet
• Oats
• Popcorn
• Quinoa
• Wild rice
Taste for Life staff
SOURCE “Get to know grains: Why you need them, and what to look for,” American Heart Association, www.Heart.org, 6/25/24
From Della Medicina by Lisa Fazio ($24.99, Healing Arts Press, 2024)
1 c wheat berries—traditionally, farro is used*
1 c lentils or other legume, such as chickpeas or fava beans
Olive oil
1–3 cloves of garlic, chopped
½ to 1 tsp salt
½ tsp pepper
Spices for seasoning (fennel seed, rosemary, turmeric, cumin, nutmeg, or cinnamon)
3 Tbsp tomato paste or ¼ cup diced tomatoes
1 Tbsp lemon juice
Splash of red wine
Parmesan cheese (optional)
1. Cover wheat with about 1 inch of water.
1 hr, 45 min prep time serves 4
2. Bring to a boil, then turn down heat and simmer for about an hour or until the grain opens and is soft. The cooking time will depend on the variety of wheat you have and whether you soaked it overnight.
3. Cook the lentils separately by putting ½ cup of lentils and about 1 cup of water or vegetable broth in a saucepan. (You may want to add a little more water or broth depending on the consistency you want.) Bring to a boil then turn down heat and simmer until soft.
4. Meanwhile, heat olive oil in a separate medium pan, add chopped garlic, salt, pepper, and any other desired spices.
5. Add in tomato paste or diced tomatoes, lemon juice, a splash of red wine, and the lentils and warm all together.
6. Add lentil mixture to the wheat, stir together, sprinkle with Parmesan cheese, if using, and enjoy!
* While the wheat berries/farro do cook fairly quickly, it is often recommended to soak them overnight to speed up the cooking time even more.
Kitchen Note: This recipe is more on the savory side and includes lentils because that’s my favorite way to make it. Other optional ingredients to add include nuts, fresh pomegranate seeds, dried cranberries, raisins, chopped figs, honey, or greens. I add this to the lentil combo and cook it with the tomato paste in the pan.
Per serving (made with farro, lentils, and tomato paste): 364 Calories, 3 g Protein, 13 g Carbohydrates, 19 g Protein, 0 mg Cholesterol, 65 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 11 g Fiber, 5 g Total fat (1 g sat), 271 mg Sodium, ★★★★★ Folate, ★★★★ Vitamin B1 (thiamine), Phosphorus, ★★★ Vitamin B6, Iron, ★★ Vitamin B3 (niacin), Magnesium, Zinc, ★ Vitamin B2 (riboflavin), E, Potassium
BY MARY ANN O’DELL, MS, RDN
Take a deep breath . . . it’s something many of us take for granted. For the millions of people with asthma, allergies, and chronic obstructive pulmonary disease (COPD), normal breathing is something they often wish for. Having strong healthy lungs contributes to good overall health. Getting enough oxygen is important, since oxygen is carried by the blood to every system throughout the body. Healthy lungs are often better equipped to handle illness and immune challenges. But when asthma or other lung diseases arise, help can still be found. Natural approaches to lung health can help address symptoms and underlying issues of these health problems.
Saturated fats and excess sugar have been linked to increased inflammation in the body, which can weaken lung function. On the other hand, antioxidantand omega-rich foods, including fruits, vegetables, nuts, seeds, and fish, provide the nutrients needed for healthy lung function. Exercise, fundamental for overall health, can also help you breathe better. Yoga, breathing exercises, walking, and aerobic exercise, can all help strengthen the lungs and increase their capacity. Be sure to check with your healthcare provider before starting an exercise program.
Supports immunity and heart and liver health.*
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Supplies 600 mg N-Acetyl Cysteine (NAC) per capsule.
N-acetyl cysteine (NAC), a potent antioxidant and precursor to the detoxifying compound, glutathione, can have a profound effect on lungs. Studies show NAC can help break up and thin lung mucus, improving conditions like bronchitis and allergies.
Oregano is the perfect herb to keep on hand for winter respiratory challenges, as well as to take with you when you travel. It is a well-known antimicrobial agent that fights bacteria and viruses, and it may be useful for respiratory tract disorders such as cough, bronchitis, and asthma.
The bioflavonoid quercetin, often found in allergy formulas, can also act as an anti-inflammatory, helping to reduce inflammation and support normal lung tissue health. It may play a role in reducing the risk of developing upper respiratory infections. In one study looking at COPD, quercetin reduced markers of oxidative stress and lung inflammation.
While life conditions can make lung function weak and breathing more difficult, you can catch your breath with help from lifestyle changes and support from Nature. ●
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Standardized extract of wild Mediterranean oregano in convenient capsule form.
A focal point of any gathering, a charcuterie board is a fun way to feed guests. Easy to make, a board is also a creative way to display an assortment of meats, cheeses, nuts, fresh and dried fruits, sliced veggies, crackers, olives, and condiments (honey, preserves, mustards, relishes, and chutneys).
Here are some tips on curating a show-stopping board.
● Wood is typically the most popular choice for a board. It’s not as heavy as other materials, and it has a classic look. Rub wood boards with olive oil after scrubbing, so berry stains and knife marks are less noticeable.
● A slate or marble board is also a good option for charcuterie, as is a large platter, plate, or tray. You can even use your kitchen cutting board. Just give it a good cleaning first.
● Serving guests a charcuterie board doesn’t need to be expensive. Search your pantry for items you may already have on hand: crackers, nuts, dried fruits, olives, chutneys, pickles, relishes, honey, and jams. Spread out the expensive ingredients (meats, cheeses, chocolates) on the board with lots of crackers, fresh fruits, and vegetables in between.
● Stick to only edible items when organizing your board. While inedible garnishes may be attractive additions, they aren’t safe to include. Remember: People tend to eat anything that appears on a board, even if unbeknownst to them it’s a toxic plant or flower!
● You want everything to be used up equally, so offer a variety of choices. An assortment of foods also helps the overall look of the board.
● Here are some per-person quantities to aim for when crafting the board:
5 oz cheese
4 oz crudités or vegetables
4 to 5 crackers
3½ oz meat or smoked fish
3 oz fruit
2 oz accompaniments (nuts, dried fruits, pretzels, etc.)
● If big eaters will be present, you may want to increase the above amounts. Also, consider what else will be served. Is the board intended to be a snack or a meal?
● A charcuterie board looks most appealing when it’s almost completely full of items. But if you’re using a large board and don’t want to fill it up, group items together in the center of the board and have space all around.
● If guests will be dining around a table, a long and narrow board works best for sharing.
● Place dips, sauces, jams, pickles, and olives in their own small bowls. Teacups make cute containers. Include spoons, forks, knives, small sets of tongs, and toothpicks for easy serving.
● Brush the cut surfaces of apple and pear slices with lemon juice to prevent browning.
● Cut the veggies and cheese in different shapes for visual interest. Try wedges, chunks, slices, sticks, or crumbles.
● Consider labeling items on the board, especially if guests have food allergies. Or have a printed menu near the board with a listing of items and their ingredients.
● Make the board a sensory experience. Include foods that can be spread, dunked, sprinkled, and squeezed. Offer items of different colors and textures.
● When it comes to arranging food on the board, start by placing items from the largest to smallest. Fill in the gaps as you go. ●
Pick one or more of the following combinations of cheese and accompaniments when designing your board:
7 oz blue cheese, served with oatcakes, walnuts, and honey
7 oz sharp Cheddar cheese, served with Fruit & Nut Crackers (recipe follows) and black grapes
7 oz goat cheese, served with charcoal crackers and fresh fig quarters
7 oz Brie, served with a baguette and sliced pear
7 oz aged Gouda, served with water crackers and dried apricots
7 oz Manchego, served with rye crackers and membrillo [quince paste]
Fruit & Nut Crackers
1 c all-purpose flour
1 tsp baking powder
½ tsp salt
2 Tbsp packed light brown sugar
1 c whole milk, warmed
2 Tbsp honey
¾ c raisins
¾ c pumpkin seeds
¾ c hazelnuts
1 tsp dried thyme
1. To make Fruit & Nut Crackers: preheat oven to 350°. Line six to eight mini loaf pans with nonstick parchment paper. Place flour, baking powder, salt, and sugar in a bowl. Mix with a handheld electric mixer until combined. Alternatively, use a food processor or stand mixer fitted with a whisk attachment. Gradually add milk and beat until mixture forms a thick batter. Add remaining ingredients and mix gently together until well combined. Fill loaf pans two-thirds full with batter. Bake for 25 to 30 minutes or until risen and firm. Let cool in pans. Remove cooked loaves, wrap in plastic wrap, and freeze for 3 to 4 hours.
2. Preheat oven to 325°. Slice frozen loaves thinly into crackers using a serrated knife. Arrange crackers on a baking pan in a single layer and bake for 15 to 20 minutes or until dried out, making sure they don’t burn. Let cool, and then store in an airtight container for up to 2 weeks.
25 min prep time + 4½ hrs prep + freeze time for crackers serves 8
3. To assemble board, select a medium platter or board. Choose a board that’s long and narrow (you want to keep cheeses and their accompaniments in groups, so you can see which elements go together). Space cheeses out down length of board and arrange accompaniments around them, keeping groups separate.
Kitchen Note: This board is as delicious as it is entertaining. Each cheese has been matched with its perfect cracker and accompaniment, but mix up the suggestions and see what you like! Use a package of store-bought fruit-and-nut crackers, if you prefer.
You could add a list of cheeses and accompaniments, so your guests can see how they’re meant to be paired. Or you could also find out their personal favorite combinations and add those.
Per serving (board made with 7 oz each Cheddar, Brie, and goat cheese; 1 apple; 1 pear; ¼ cup dried apricots; 20 walnuts; and 32 crackers): 427 Calories, 19 g Protein, 61 mg Cholesterol, 24 g Carbohydrates, 8 g Total sugars (0 g Added sugars), 4 g Fiber, 30 g Total fat (14 g sat), 580 mg Sodium, ★★★★ Phosphorus, ★★★ Vitamin B12, ★★ Vitamin A, B2 (riboflavin), Calcium, Zinc, ★ Vitamin B1 (thiamine), B6, Folate, Iron, Magnesium
Colds, flu, RSV, COVID-19 and its growing list of variants—there seems to be no end to the onslaught of respiratory viruses during the winter months. As you review your natural remedy arsenal, consider having the herb elderberry on hand for garden-variety respiratory infections.
Elderberry (Sambucus nigra) has served as a safe and popular food ingredient for centuries—especially in elderberry pie, wine, and jam. This herb has a long history as a folk remedy for respiratory infections. As far back as Roman times, elderberry served as a flu remedy, which remains this herb’s forte even today.
Elderberry offers solid health benefits, but it’s a good idea to set expectations appropriately. The herb won’t keep you from getting sick, but evidence does show that elderberry users enjoy a quicker recovery from winter crud. With elderberry by your side, you’ll get back to school or work faster than without it.
But there’s a catch. Elderberry seems to work best when taken early in an infection.
Research has shown that folks taking elderberry (as a liquid extract) in the first day or two of an influenza-like illness recover up to four days sooner than those who are given a placebo. Not only does the elderberry group get back on their feet sooner, but they also don’t need to take as much or as many medications for symptom relief.
Scientists at the Franklin Institute of Wellness, which serves as one of the only research-focused natural health institutions, grouped together several smaller studies to examine the health outcomes of elderberry supplements in a total of 180 patients with upper respiratory infections. This metaanalysis revealed solid benefits from elderberry supplementation, especially in terms of quicker symptom relief.
Additionally, the researchers stated that relying on elderberry offered the side benefit of avoiding antibiotic misuse, which happens
when people take antibiotics for viral infections even though antibiotics can help only with bacterial infections. Elderberry also serves as a safer treatment than prescription medications for the common cold and influenza.
Remember: Experts advise starting to take elderberry at the earliest sign of a cold or flu for best results. ●
Victoria Dolby Toews, MPH, is a journalist specializing in evidencebased, integrative medicine. She received her Master of Public Health from OHSU-PSU School of Public Health. She is the author or coauthor of numerous books.
SELECTED SOURCES “Black elderberry (Sambucus nigra) supplementation effectively treats upper respiratory symptoms: A metaanalysis of randomized, controlled clinical trials” by J. Hawkins et al., Complementary Therapies in Medicine, 2/19 • “Elderberry for prevention and treatment of viral respiratory illnesses: A systematic review” by L.S. Wieland et al., BMC Complementary Medicine and Therapies, 4/7/21 • “Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections” by Z. Zakay-Rones et al., Journal of International Medical Research
There’s no better time than right now to stock up a few tried-and-true cold and flu healers.
Vitamin A: This vitamin helps to prevent infections by maintaining the body’s barriers (skin, lungs, and the linings of the mouth and throat). While your multi probably has adequate amounts of vitamin A (about 4,000–5,000 IU per day), many holistic practitioners recommend higher doses (around 5,000–25,000 IU daily) for strong immune support.
Note: High doses of vitamin A are
not recommended for expectant or nursing mothers; talk to your doctor. Alternatively, beta carotene (or mixed carotenoids) can be taken (15–50 milligrams daily), and the body will convert it to vitamin A.
Vitamin C: The research clearly shows that vitamin C shortens the duration and severity of the common cold.
Zinc: Sucking on zinc lozenges starting in the first 24 hours of a cold is well-documented for shortening time spent under the weather. Getting an early start with this cold-busting method is very important for success.
A CProbiotics: The immune system is better at fighting infections with probiotics as part of the daily diet. Probiotics from Lactobacillus and Bifidobacterium strains earn especially high marks for fighting colds.
SELECTED SOURCES “Modulation of gut microbiota and immune system by probiotics, pre-biotics, and post-biotics” by Y. Liu et al., Frontiers in Nutrition, 1/2/22 • “Role of vitamin A in the immune system” by Z. Huang et al., Journal of Clinical Medicine, 9/6/18 • “Vitamin C,” Linus Pauling Institute, https://lpi.oregonstate. edu • “Zinc lozenges and the common cold: A meta-analysis comparing zinc acetate and zinc gluconate, and the role of zinc dosage” by H. Hemila, JRSM Open, 5/2/17
Origin Creamery Sharp Cheddar A2 Cheese
100% A2 heritage cheese. Full flavor, superior nutrition.
Regenerative organic cheese exclusively from pasture raised Guernsey cows.
ShiKai Borage Therapy Dry Skin Lotion
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Himalaya Hello Immunity
Immune support formula.*
With quercetin, elderberry, turmeric, and ginger. Plus essential nutrients, vitamins C and D, and zinc.
Paragon PlusTM Organic Castor Oil
Get long-lasting moisture from this organic castor oil.
Cold-pressed from organic castor seed, hexane free.
Perfect for massage, skin care, and hair care.
Pinky Up Mango Guava Boba Tea
All the indulgence of your favorite boba tea, none of the guilt!
Honeybush and rooibos tea with papaya, mango, and guava.
Whole leaf tea + fruit and tapioca pearls in a sachet for full flavor.
Wiley’s Finest Vegan Omega-3 Gummies
Plant-powered nutrition.
Formulated using a blend of omega 3s from algal oil and Ahiflower seed oil.
262 mg omega 3s per serving. Refreshingly tangy Lemonade flavor.
KAL BP Defense
Cardiovascular support.*
Intended to provide nutritive support for arterial health.*
Formulated with a combination of herbs, antioxidants, and essential amino acids.
Bach Hope & Joy Comfort Kit
Take a breath, find hope, and be optimistic.*
Contains 3 full-size remedies: Star of Bethlehem, Gorse, and Sweet Chestnut.
Use as individual remedies or blend.
Great gift idea!
*
LAKE MARY
LAKE MARY
3005 W Lake Mary Blvd 407-936-9470
3005
3005 W Lake Mary Blvd
Lakewood Ranch 6574 University Pkwy Sarasota , FL 34240
3005 W Lake Mary Blvd 407-936-9470 Altamonte Springs 1086 Montgomery Rd 407-774-8866
4924
Lakeland
4001 US Highway 98 N 863-815-0001
Chamberlin's Organic Moringa 600 mg
Nutritional superfood.*
Source of naturally occurring vitamins, minerals, amino acids, and other phytocompounds.*
Supports healthy adaptogenic function when under stress.*
*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is presented as general information and is not meant to replace medical advice. Because persons and circumstances can vary, self treatment may not be right for you. Consult a qualified health care practitioner for advice pertaining to any particular person or case or before beginning any new exercise, diet, or supplementation program. Use products only per label direction.