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thing I’ve always wanted to do, but it Naturally to the printer, I wonder, “Will always seemed too complicated. I picked readers enjoy this issue? Are the stories up a copy of your magazine, and it got interesting and engaging? Will they learn me started!” something new? Will they “It inspires me to Congratulations! like the recipes?” continue to eat and live In our winter issue, we in a healthy way.” As part of our reader survey, asked you, our readers, to “There is a good bal we picked five winners of fill out a survey to let us ance in the magazine. $250 gift cards. They are: know what you think It has it all.” Regina Davidson about Live Naturally. “I always learn some Melody Dover Thanks to the more than Ali Mata thing new and truly look Vicki Vasquez 3,000 of you who took forward to the recipes.” Casie Zalud the time to answer our “As a former health We hope you enjoy shopping questions, and offer com professional of 34 years, I for a wealth of healthy foods! ments and suggestions. find this magazine informative and necessary I thought it would be fun to share some in our attempts to improve good health.” highlights: ✱ FAVORITE SECTIONS. Almost 60 Along with plenty of interesting stories and percent of readers favor our array of food and health news in this issue, we’re recipes. Articles and coupons came in pleased to share a wealth of flavorful and at a close second. healthy recipes, from COLD SOUPS (pages ✱ HOW MUCH DO YOU READ? 62 percent 32–34) to CREATIVE SALADS (29-31) and of respondents shared that they read every dishes using AVOCADOS (pages 24-26). We issue cover to cover. also welcome a new contributor, Dina ✱ TRYING NEW PRODUCTS. We were Deleasa-Gonsar, who will be creating thrilled to learn that a whopping 94 yummy recipes using lesser-known ingre percent of respondents have tried new dients. This month’s ingredient: MISO. products after reading Live Naturally, Enjoy reading—and cooking—and either from learning about them in stories always feel free to reach out to me with or recipes, or from advertisements. your comments. I love to hear from you. ✱ LEARNED SOMETHING NEW. Our goal in every issue is to inspire and educate readers on eating and living healthier. More than 66 percent of respondents replied that our magazine is a valuable source of new information. ✱ RECIPES. 65 percent of respondents have made recipes from the magazine. Of those, 57 percent have saved them to prepare another time. There were many individual comments, too. Here are just a few of my favorites: “Cooking and eating healthy is some

Rebecca Heaton, Editor editor@livenaturallymagazine.com

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contents summer 2017

departments begin 5 THE BULLETPROOF DIET PLUS Adaptogens in foods, Organic Every Day event, all about stevia and the power of affirmative eating.

kitchen 13 CHIPS & FUNCTIONAL DRINKS PLUS Using summer herbs,

36 feature

WAKE UP AND SMELL THE COFFEE A daily ritual for many Americans, coffee drinking is becoming an art form of sorts. By Nancy Coulter-Parker

rotating foods, tips on what to feed your pet and great new cookbooks.

eat 23 DISH IT UP Avocados are full of healthy monounsaturated fats…and more. Try them in our medley of recipes, from dinner to dessert, courtesy of the budding chefs at Johnson & Wales University.

29 FAST & FLAVORFUL Chop and toss these hearty, nourishing, detoxifying salads in 30 minutes or less. By Genevieve Doll

32 HEALTHY KITCHEN Chill out with four flavorful and summery cold soups, from savory to sweet. By Kimberly Lord Stewart

family 42 HEALTHY LUNCHES FOR KIDS Tasty lunches and packing ideas for busy parents and back-to-schoolers. By Bevin Wallace

boost 45 B EDUCATED An outline of the eight essential B vitamins. By Kellee Katagi

try 48 GARLIC MISO SLAW Get ready to add extra depth to a favorite summer side dish. By Dina Deleasa-Gonsar

2 Summer 2017 / Live Naturally

Avocado & Pomegranate Crostini 26 Avocado Buckwheat Belgian Waffle with Blueberry Confit 26 Avocado Cilantro Cornbread 26 Avocado, Coconut & Lime Cheesecake 26 Beet Salad with Goat Cheese, Maple Pecans & Mint Vinaigrette 30 Chilled Caramelized Corn Soup with Shrimp Jalapeno Salad 34 Chilled Udon & Broth with Miso and Mushrooms 34 Chipotle Tomato Watermelon Gazpacho 34 Garlic Miso Slaw 48 Grilled Peach Salad with Radishes, Prosciutto & Jalapeno Vinaigrette 29 Red Potato Salad with Herbs 31 Southwestern Avocado & Wild Rice Soup 26 Sweet & Sour Cherry Dessert Soup 34 COVER PHOTOGRAPHY: AARON COLUSSI FOOD STYLING: ERIC LESKOVAR

AVAILABILITY OF PRODUCTS FEATURED IN THIS ISSUE MAY VARY BY STORE LOCATION.

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EASY! Yummy for kids, easy for you and packed with Horizon® organic goodness. Look for Horizon® organic milk, cheese, crackers and more — available at Kroger. ©2017 WhiteWave Services, Inc. All Rights Reserved.

Part of the Live Naturally family of Kroger magazines

Summer 2017 livenaturallymagazine.com

V.P./GROUP PUBLISHER Deborah Juris EDITOR Rebecca Heaton

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READ US ON THE GO Pull us up on your smartphone or tablet. Swipe through our all-natural product recommendations.

ASSOCIATE ART DIRECTOR Lindsay Burke ASSISTANT EDITOR Kellee Katagi COPY EDITOR Julie Van Keuren MARKETING OPERATIONS MANAGER Susan Humphrey DESIGNER Shannon Moore NATIONAL BRAND MANAGER Sue Sheerin CONTRIBUTING WRITERS Genevieve Doll, Dina DeleasaGonsar, Kellee Katagi, Karen Morse, Kara Nielsen, Nancy Coulter-Parker, James Rouse, Kimberly Lord Stewart, Bevin Wallace CONTRIBUTING ARTIST AND STYLIST Aaron Colussi, Eric Leskovar ADVERTISING SALES Deborah Juris, Sue Sheerin PUBLISHED BY

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www.hungryeyemedia.com 800.852.0857 PRESIDENT Brendan Harrington

begin Biohacking His Biology Silicon Valley entrepreneur, creator of Bulletproof Coffee and New York Times best-selling author Dave Asprey is on a mission to make people feel better. BY REBECCA HEATON

t’s amazing how much nicer people are when they have energy. This according to Dave Asprey, who, more than 20 years ago, began a personal journey of health and wellness that he’s transformed into the wildly successful Bulletproof Coffee and two best-selling books: The Bulletproof Diet (Rodale, 2014) and his latest, Head Strong (HarperCollins, 2017). What triggered you to go on your two-decade odyssey to hack your own biology?

I was in my 20s and profoundly successful in Silicon Valley…and I weighed 300 pounds. My brain was all over the place. I got medical tests, I worked out every day, I ate low fat, but I was still overweight. Then one day I realized: This is not me; I’m doing the wrong things. So I developed a practice of “biohacking,” realizing that I could take charge of how I felt. Please explain “biohacking.”

COURTESY DAVE ASPREY

It’s the art and science of changing the environment around you and outside of you so that you have full control of your biology. I had made a career of managing complex systems, so I thought that maybe I could do something similar for myself. I started an anti-aging group. I started running. I researched

about health online until I fell asleep at my desk. I got smarter. I got thinner. As part of your biohacking practice, you traveled the world. Can you share a memorable experience?

I went to Tibet to learn meditation at the base of Mount Kailash, which is at 18,000 feet. I wasn’t feeling well, and a woman gave me a cup of tea with yak butter. I felt better than I had in months; it was so unlikely and profound. This planted the seed for Bulletproof Coffee and the Bulletproof Diet. Tell us about Bulletproof Coffee and the Bulletproof Diet.

When I came back from Tibet, I couldn’t get yak butter, so I bought regular butter and blended it with coffee. It was gross. After extensive testing, I discovered that butter from

grass-fed cows worked because of its special fatty acids. So I invested in a line of ultraclean, Guatemalan-grown coffee to which you can add grass-fed butter and another product, Bulletproof Brain Octane, to energize your mind and body for hours. The Bulletproof Diet book followed. After spending so much time and money on myself to get my biology where it is today, I wanted to share this experience with people struggling with health issues who don’t have the time and resources I have. I wrote the book because I want people to learn how to feel the way I feel. One of the things I discovered is that when you eat foods that are not compatible with your biology, you have less energy and focus. So I developed a road map of foods that, as you follow it more closely, the more bulletproof you’ll become. Tell us about your new book, Head Strong.

I wanted to write more about willpower and how you can hack it. If you don’t have willpower, it’s not that you’re weak or don’t try enough. It’s a physical thing in your body, and you can change it. You have way more control than you ever thought possible of your body and mind. How are you feeling today?

I am 44. I’m 100 pounds lighter. I’m a dad, a husband, a CEO and a book author. I have a brain that works. I have energy. My emotional regulation is incredible. I’m full of energy because of biohacking. And I’m planning to live until I’m 180.

Download the Bulletproof Diet Roadmap at blog.bulletproof.com/the-completeillustrated-one-page-bulletproof-diet. livenaturallymagazine.com

begin

DID YOU KNOW?

Eggs for Eggheads

n egg a day may keep cognitive decline away, according to a recent study out of Finland. Researchers evaluated the egg consumption of 1,260 men ages 42 to 60; then after about 22 years, researchers checked in to assess any dementia or Alzheimer’s disease (AD) diagnoses, as well as performance on cognitive tests compared with baseline scores from four years into the study. They found that egg consumption was not linked with greater incidence of dementia or AD, but higher egg intake (at least four eggs per week) did correspond with better cognitive-test results—specifically on tests involving verbal fluency, perceptual motor speed, visual searching and sequencing, and making conceptual shifts. Our conclusion: Get cracking! —K.K.

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SIMPLE TRUTHS

Trend Watch FOOD NEWS THAT’S GOOD TO KNOW.

GOT STRESS? Adaptogens are here to help, as the latest functional food ingredient. BY KARA NIELSEN

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lthough their name may be unfamiliar, adaptogenic plants are age-old herbs, roots and fungi that traditional Eastern medicine has relied on for centuries. Ginseng is the most familiar to Westerners, but today adaptogens such as maca root, ashwagandha herb and reishi mushrooms add functional benefits to wellness beverages, superfood snacks and grain bars. These functional benefits are just what the doctor ordered: relief from physical and mental stress. The plants take their name from how they adapt to what a body needs. They work to bring balance to fatigued organ systems, including the adrenals, which are overly taxed by frequent surges of stress. Adaptogens also provide energy—not in short bursts like other energy-boosting ingredients, but by supporting endurance over the long haul. Some also improve mood and increase libido; others relieve menopausal symptoms. These are holistic helpers, intended to be consumed regularly. Until recently, they were mostly available in supplement form.

Maca root, one of the most popular adaptogens, is conveniently featured in a variety of beverages. Dubbed Peruvian ginseng, maca root comes from the Andes Mountains. Califia Farms makes three kinds of ready-to-drink almond milk with 8 grams of plant-based protein and 1 gram of maca root powder. Vanilla, chocolate and coldbrew-coffee flavors make these attractive sips with functional flair.

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The Indian herb ashwagandha headlines Rebbl Ashwagandha Spicy Chai, made with coconut milk, Assam tea and Ayurvedic spices. The Rebbl brand is built around adaptogenic “super-herbs” with a range of elixirs and protein beverages that blend different plants with coconut water into enticing flavors like Maca Cold-Brew and Reishi Chocolate. Reishi mushrooms are one of several medicinal fungi featured in Purely Elizabeth’s latest: functional granola bars. Each bar sports 2 grams of mushroom powder from Om, Organic Mushroom Nutrition, as well as shiitake and lion’s mane mushrooms, which contain healing and stress-relieving properties.

With traditional adaptogens enhancing new herbal teas, protein bars, and popcorn and nut snacks, it won’t be long before they join other superfoods in many a nourishing diet.

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SIMPLE TRUTHS

Why Eat Organic? Once found only in health food stores and at farmers’ markets, organic is now a regular feature alongside conventional food at Kroger stores. Which should you choose? We break down some of the facts to help you shop.

Visit organicseveryday.com for yummy organic recipes, including a gluten-free Fresh Cherry Crisp.

What is Organic? According to the U.S. Department of Agriculture (USDA), organic meat, poultry, eggs and dairy products come from animals that are given no antibiotics or growth hormones. Organic food is produced without using most conventional pesticides, fertilizers made with synthetic ingredients or sewage sludge, bioengineering or ionizing radiation.

First, organic produce contains fewer pesticides that can leave residue on (and in) the food we eat. Organic foods often taste fresher, too, because they are free of preservatives that make them last longer. Some studies have shown a small to moderate increase of nutrients in organic produce, such • NIC as flavonoids with antioxidant properties, ORGA DAY according to the Mayo Clinic. The reason: EVERY r e g ro K er how g In the absence of pesticides and fertilizers, Discov n ti ra b s is cele d idea plants boost their production of the phytonic. Fin s at a rg o eating 0 in coupon chemicals (vitamins and antioxidants) that m 0 and $1 everyday.co ics strengthen their resistance to bugs and weeds. –26. organ 9 ly u from J Eating organic is also good for the environ• ment. According to the Organic Trade Association, organic farming reduces pollutants in groundwater and creates richer soil that aids plant growth while reducing erosion. It also decreases pesticides that can end up in drinking water. 8 Summer 2017 / Live Naturally

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SIMPLE TRUTHS

Sweet, Sweet Stevia

What you need to know about this popular sugar alternative. BY KELLEE KATAGI

mong many nutritionists, added sugar is now the ultimate supervillain. But America’s sweet tooth remains alive and well, causing many people to seek out sugar substitutes. One of the most popular, since its FDA approval in 2008, is stevia. Here we examine what stevia is, how it affects your body and how best to use it.

What is Stevia? Stevia sweetener derives from a small shrub native to South America that is now grown in many places; in fact, China is now the largest stevia exporter. It’s sold in many forms, which makes sorting out its merits and demerits a challenge.

Types of Stevia Unprocessed stevia leaves can taste bittersweet and have a licorice flavor. Fresh stevia leaves are rare in stores, but dried, crushed leaves are sometimes used in tea, or ground into a green powder. Stevia leaves are 30 to 40 times sweeter than sugar. In the 1970s, Japanese researchers discovered how to extract compounds— called steviol glycosides—that make the leaf sweet. The glycosides most commonly used in stevia sweeteners are stevioside and rebaudioside A (or reb A). Stevioside is roughly 140 times sweeter than sugar, while reb A is about 240 times sweeter. Reb A is also less bitter and has less of an aftertaste, but stevioside seems to be the compound that delivers most of stevia’s health benefits. The extracts are sold in two main forms: white powder and liquid drops.

HOW TO USE STEVIA. Substitute stevia powder or drops for sugar in beverages, oatmeal, yogurt, smoothies and more. You can use stevia in place of sugar in baked goods, but it’s not a 1-to-1 swap, and it can be tricky to find the right amount, so it’s usually best to stick with established stevia recipes. Visit livenaturallymagazine.com for Cocoa Brownies with stevia.

HAVE QUESTIONS ON WHICH BRAND TO BUY? Ask a natural products expert at your local store.

10 Summer 2017 / Live Naturally

Our bodies don’t absorb stevia well, which is what makes it popular: The result is that it provides 0 calories and has a 0 rank on the glycemic index, meaning it doesn’t raise blood sugar or insulin levels. This makes it a hit with diabetics,

but some health practitioners recommend consuming stevia only in moderation. They contend that habitual stevia use can overwork the adrenal glands because the ultrasweet taste primes the body to process sugar by lowering blood sugar levels; then, when no sugar is delivered, the adrenal glands pump out adrenaline and cortisol to restore balance. To date, little to no research exists to test this theory. Research has shown some positive benefits to stevia—such as normalizing blood pressure and reducing pancreatic cancer risk—but the studies primarily used high-dose stevia supplements containing stevioside, not sweetener extracts.

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Is It Good For You?

POWER OF WE

Clean & Free

Eat Sugar-

Affirmative Eating Now

with

Get the most spirited “bang from your brain” by feeding your neurotransmitters. BY DR. JAMES ROUSE

ou may find it inspiring to know you can positively impact your thinking, emotions and outlook through a practice of affirmative eating. How? By choosing foods rich in key compounds that serve as building blocks for your brain’s chemical messengers called neurotransmitters. There are four powerful neurotransmitters that, when supported through healthier living and eating, can help you feel less moody, depressed and anxious, and assist with focus, energy, concentration, sleep and controlling sugar cravings. They are serotonin, dopamine, acetylcholine and norepinephrine.

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Serotonin is a natural antidepressant and reduces your cravings for carbohydrates like cookies, cakes and chips. When your levels are healthy, your mood and sense of personal peace are well. Build your stores by eating foods rich in the amino acid tryptophan, found in poultry and avocados, and in whole grains, legumes and tofu.

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Dopamine contributes to energy, passion and greater concentration. When fatigue and lethargy set in, support your dopamine levels with foods rich in the amino acids tyrosine and phenylalanine, which can be found in dairy products, eggs, rice and fish. Acetylcholine promotes mental fitness and supports overall optimism and balance. If you are experiencing more than just temporary difficulties with recall, and

concentration is fleeting, consume cholinerich foods like oatmeal, soy, nuts, whole grains, sesame seeds and brewer’s yeast. Norepinephrine stimulates the brain and encourages positive perception, motivation and energy. When you experience stress, sleep disturbances, depression or general unhappiness, you may want to boost your levels with the amino acid phenylalanine, found in fish, eggs, poultry, legumes, red vegetables, spinach, apples and, thank goodness, dark chocolate. Affirmative eating can be a vital pleasure on the path to greater peace and wellbeing. Begin today. Set your table and your intention. Let the grace begin.

Dr. James Rouse has a doctorate in naturopathic medicine. He is an inspirational speaker, personal coach, author and the cofounder of Skoop, a line of powdered superfoods.

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kitchen A Better Crunch

FRYER BE GONE! Finding new ways of cooking chips has been perhaps the best health innovation we’ve seen. Baked chips are a popular alternative, but the most creative approach comes from Popchips, which “pops” potatoes in a pressurized container to create light, delectable, crunchy chips—some varieties even have ridges.

Today’s chips use healthier, innovative ingredients to make snack time every bit as delicious, but with less guilt. BY KELLEE KATAGI

one are the days when your only chip options were potato and tortilla. The chip aisle is now full of brands that offer inventive base ingredients, oils and cooking styles that make snacking healthier and more appetizing. Here are our top choices— broken down by main ingredient—for getting your crunch on.

Type

POTATO

CORN

VEGETABLE

BEAN/LEGUME

FRUIT

Our pick

Kettle Brand

Garden of Eatin’

Terra Real Vegetable Chips

Off the Eaten Path

Dang Coconut Chips

Why we like it

Kettle Brand won our hearts with no-nonsense ingredients lists and interesting flavors (try: Maple Bacon or Pepperoncini). Some flavors use avocado or olive oil, and every bag comes with a tater-tracking code you can use to learn about your chips’ farm of origin.

You can taste the “natural” in Garden of Eatin’s hearty tortilla chips and (new!) corn chips, both made with USDA Organic corn. The seasonings— nacho, ranch, BBQ black bean—come from real, wholesome ingredients, like organic cheddar and organic cumin.

We did not expect these to be so addicting! Whether the thick, crinkly sweet potato variety or the original mix of root vegetables (taro, cassava, parsnip and more), these chips deliver a depth of delicious flavor and natural color unusual for a chip—in a very good way.

These crunchy crisps score high in both taste and creativity. Some use real chickpeas as a base, while others incorporate chunks of beans and peas right into the chip. The ingredients are few, easily recognizable and very yummy.

The crunch of a chip with the subtle sweetness of fruit—yum! Made from the simplest of ingredients—toasted coconut with minimal, real-food flavorings— these crisp snacks are high in fiber and healthy fats. Eat plain or atop salads or yogurt.

Our tasters say

“Love the creative flavors!”

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“Yummy any time of day.”

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kitchen

GET SMART

helpful for dogs and cats with specific dietary sensitivities, but it’s not something that all cats and dogs necessarily need to be on. Grains provide fiber, carbohydrates and protein, and are good sources of energy,” says Stockman. There’s also the raw-food trend. “While there are potential benefits of food that is less processed, these have not been proven in pets, and there is higher risk of raw food being contaminated,” says Stockman. “So in general, I recommend to avoid it.”

Nourish Your Pet Tips on feeding the best food to your furry friends. BY REBECCA HEATON

ou work hard to eat a healthy diet. So why shouldn’t your pet have the same opportunity? Dr. Jonathan Stockman, D.V.M., D.A.C.V.N., a veterinary nutritionist at Colorado State University Veterinary Teaching Hospital, offers advice on choosing the most nutritious food for your furry family member. JUST MEAT? Dogs and cats have higher protein requirements than people, but feeding your pet 100 percent meat is not a balanced diet, says Stockman. “The issue is that a number of nutrients like calcium, phosphorus, vitamin D and zinc are not available in meat in sufficient amounts, so it’s important to supplement with 16 Summer 2017 / Live Naturally

other nutrients.” The best option, Stockman recommends, is to review your pet’s diet with a veterinary nutritionist via your veterinarian. A nutritionist can also offer insight into preparing the most nutritious homecooked pet food. What about a grain-free diet? “I think grain-free can be

INGREDIENTS When shopping for pet food, Stockman suggests looking for brands with the Association of American Feed Control Officials (AAFCO) statement, which means the product meets AAFCO

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NUTRIENTS According to Stockman, there are approximately 40 essential nutrients that dogs and cats should consume; most need to come from diet, including vitamin D. “We can form vitamin D in our skin when we go outside, but dogs and cats don’t have that ability,” says Stockman, noting that vitamin D in dogs and cats is important for bone health; plus, it may have anti-cancer and anti-inflammation properties. On the other hand, oversupplementation of vitamin D can be dangerous and should be avoided. Other important nutrients are zinc, which supports a healthy coat and skin, and choline for healthy metabolism. Stockman recommends speaking with your veterinarian or contacting a boarded veterinary nutritionist regarding safe supplementing.

COOKBOOKS

TOY: COURTESY PLANET DOG

nutrient guidelines that are updated each year. “It also might be beneficial for pet owners to contact the pet food company and ask for additional information, such as who formulated the recipe and what kind of qualitycontrol tests are done,” he says. The World Small Animal Veterinary Association website (wsava.org) is also a good resource for pet owners, offering a tool kit on how to select the best food. TREATS What pet doesn’t like a little something special? “For more balanced nutrition, I usually recommend 10 percent of daily calories from treats,” says Stockman. He recommends packaged treats that provide a specific benefit, such as oral health, and to avoid bulk options. “Often those bulk treats have not undergone proper cooking or sterilization, and are not stored well,” he says. But Stockman says that fruits and vegetables make great treats for dogs and some cats, too. “You’d be surprised, but some cats actually like zucchini!” he says. Of course, it is important to avoid treats that may be toxic to dogs and cats, such as chocolate, grapes, raisins, garlic, onion, xylitol-containing foods and macadamia nuts.

TREAT YOUR PUP TO A FUN, NEW TOY! Planet

Dog offers eco-friendly and durable “foodie” dog toys, from artichokes and strawberries to chile peppers, carrots and eggplants. planetdog.com

What’s Cooking? Turn the bounty of summer into delectable dishes with recipes from 3 new cookbooks. 1 | FOR FERMENTATION FANS Like spice? Enjoy making fermented foods? Fiery Ferments: 70 Stimulating Recipes for Hot Sauces, Spicy Chutneys, Kimchis with Kick, and Other Blazing Fermented Condiments (Storey, 2017) will expand your recipe repertoire. Kirsten and Christopher Shockey have developed tongue-tantalizing fermented formulations of condiments and recipes for drinks and dishes— including desserts—that use them. The book also provides complete instructions on the tools and techniques for mastering fermentation methods. With recipes like Thai Pepper Mint Cilantro Paste, Habanero Carrot Sauce and Thai-Inspired Green Bean Relish, this book will please spice-friendly palates.

2 | EASY VEGETARIAN In her book Simple Green Suppers: A Fresh Strategy for One-Dish Vegetarian Meals (Roost, 2017), cook/writer/farmer Susie Middleton introduces her “one-dish veggie supper strategy” via 125 easy vegetarian meals. The strategy is pairing fresh veggies with one major “player” from your fridge or pantry in each recipe: noodles, grains, beans (and other legumes), leaves, toast, tortillas, eggs or broth. Have a nice head of cauliflower? Mix it with chickpeas in an Indian Curry with Chickpeas, Cauliflower, Spinach, Tomatoes and Coconut Milk. Match carrots with couscous in a Couscous with Colorful Carrots and Citrus Tarragon Butter Sauce. Options abound.

3 | EXTRAORDINARY VEGETABLES Chef Joshua McFadden offers 225 flavorful and inventive recipes for veggie main dishes, side dishes and even desserts in Six Seasons: A New Way with Vegetables (Artisan, 2017). McFadden divides his book into six seasons of recipes to address the ever-changing cycles of vegetables at their peak: spring; early, mid and late summer; fall; and winter. Spring is for delicate greens, asparagus and artichokes. Summer seasons are for almost everything under the sun. Fall is beets, carrots and leafy greens. And winter is cabbage, squash and root vegetables. It’s healthful eating all year long.

Visit livenaturallymagazine.com for yummy recipes from each of these books, including Couscous with Colorful Carrots, Thai Pepper Mint Cilantro Paste and Beet Slaw. livenaturallymagazine.com

FLAVORS

Ways to Use the Herbs of Summer Fun ideas for three fresh herbs. BY REBECCA HEATON

ummer is a fabulous time for cooking, because produce is at its best. Fresh herbs in particular are abundant, adding color, flavor and goodness to most any dish. We caught up with Brittany Wood Nickerson, author of Recipes from the Herbalist’s Kitchen (Storey, 2017), for three of her favorites and how she uses them in her kitchen.

CILANTRO.

PARSLEY.

“This is a wonderful cooling herb, and it helps your body gently detoxify, too,” says Nickerson. She explains that, according to several studies, cilantro binds with a number of heavy metals and helps remove them from your system. “Because it removes heat from the body, it’s an excellent herb for a hot day.”

“Of all the culinary herbs, parsley is the highest in nutrients, with vitamins A and C, plus calcium, magnesium and potassium,” says Nickerson. “Parsley is excellent for the kidneys, as it helps the body process waste and detoxify.” She adds that it can also help manage high blood pressure and premenstrual bloating.

HOW TO USE Mix into spicy foods, such as salsa; use as a garnish; or blend into curries or pesto. “Because it’s cooling, cilantro complements hot, spicy flavors.”

Have le ftover fresh h erbs? B lend cilantro or parsle pesto, th y into en freez e. Use m in tea. U int se in ice cubes fo summe r drinks r . Use in it will la butter; st severa l days in fridge, o the r severa l month s in the fr eezer.

MINT. “Like cilantro, mint has a fresh, vibrant flavor and is very cooling and detoxifying for the body,” says Nickerson. “It has a distinctive flavor that is a nice addition to a lot of fresh summer dishes.” HOW TO USE Adds a fresh pop to salads or dressings, yogurt or strong cheeses. “Make a mint and feta bruschetta. The oniony, minty flavor really complements the saltiness of the cheese.” Drop a few leaves in a cold drink, or steep in boiling water for a digestive tea.

HOW TO USE As a flavoring herb and garnish; also as a vegetable. “I like using it in large quantities. I make a parsley and apple salad, and also pesto.” Nickerson prefers more mild flat-leaf parsley as a vegetable, and stronger, saltier-flavored curly parsley as a garnish.

To make Brittany’s Cilantro Lemonade, visit livenaturallymagazine.com.

18 Summer 2017 / Live Naturally

THE HERBALIST’S KITCHEN BY BRITTANY WOOD NICKERSON IS NOW AVAILABLE.

ALEXANDRA GRABLEWSKI, USED WITH PERMISSION FROM STOREY PUBLISHING

kitchen

FUNCTIONAL DRINKS

Smart Sips Once upon a time, hydration was enough. Now people want functional drinks with more benefits. We take a look at some of the most interesting brands. BY REBECCA HEATON

BAI ANTIOXIDANT INFUSIONS

ALŌ ORIGINAL

Coffee fruit is the “secret” ingredient in Bai’s Antioxidant Infusions. It’s the pulp that surrounds a coffee bean and is laden with healthy antioxidants that strengthen your immunity and protect against free radicals. With no artificial colors or preservatives, Bai’s concoctions are low in calories—they use 0-calorie natural stevia leaf extract as a sweetener—and contain about one-third the amount of caffeine as a cup of coffee.

Drinking aloe vera versus using it to soothe sunburn may sound odd, but don’t let that deter you from trying Alō. The Original line, which is Non-GMO Project Verified, is made with natural aloe vera juice and pulp, combined with fruit juices and other ingredients for a variety of flavors. Aloe vera is packed with antioxidants, vitamins, minerals and amino acids that offer numerous health benefits, including promoting healthy digestion and decreasing inflammation.

FUNCTIONS: Energy, antioxidants, hydration FLAVORS: 9 fruit-infused flavors SERVING: 8 ounces | Calories: 5 | Sugars: 1g Sodium: 5mg | Caffeine: 35mg

FUNCTIONS: digestion, inflammation, antioxidants, hydration FLAVORS: 10 flavors SERVING: 8 ounces | Calories: 60 | Sugars: 15g Sodium: 30mg | Caffeine: 0mg

Made from 100 percent Non-GMO Project Verified coconut water, with no added sugar, Zico naturally supports hydration with five electrolytes: potassium, magnesium, sodium, calcium and phosphorus. You can also try cooking with it; substitute it for water when preparing veggies, rice or chicken for an added flavor and nutrition boost. Also available in blends with natural fruit flavors, and even one with chocolate.

C2O COCONUT WATER This 100 percent coconut water comes from young green coconuts harvested in Thailand. Non-GMO Project Verified with no artificial ingredients, colors or preservatives, C2O is low in calories and easy on the stomach, thanks to various enzymes that aid digestion and may boost fat metabolism. It also hosts nutrients and electrolytes, including potassium and magnesium for heart health and preventing dehydration.

FUNCTIONS: electrolytes, hydration FLAVORS: Natural, Watermelon Raspberry, Chocolate, Pineapple

FUNCTIONS: electrolytes, hydration FLAVORS: Natural, With Coconut Pulp, Espresso, Pineapple, Tropical Punch, Ginger Lime Turmeric

SERVING: 8.45 ounces | Calories: 50 | Sugars: 9g Sodium: 70mg | Caffeine: 0mg

SERVING: 17.5 ounces | Calories: 50 | Sugars: 11g Sodium: 66mg | Caffeine: 0mg

20 Summer 2017 / Live Naturally

TOP: SHUTTERSTOCK

ZICO 100% COCONUT WATER – NATURAL

NEURO

GUAYAKÍ BRAND YERBA MATE Yerba maté (yer-bah mah-tay) has the strength of coffee and the health benefits of tea. Made from the naturally caffeinated leaves of the rainforest holly tree in South America, maté has been sipped for centuries, traditionally from a gourd. It boasts 24 vitamins and minerals, 15 amino acids and numerous antioxidants, and is both fair-trade and organic certified. A feel-good factor: Guayakí is working to restore 200,000 acres of South American rainforest and create living-wage jobs.

This line of low-calorie, lowsugar drinks is flavored with a variety of natural fruit extracts and serves a variety of daily functions, from Sleep (with melatonin) and Bliss (stress reduction) to Sonic (energy), Trim (weight management) and Daily (immune support). All except Daily contain L-theanine, an amino acid commonly found in green tea that can reduce anxiety and high blood pressure, as well as improve mental acuity. Daily contains impressive RDAs of vitamin D (250%), vitamin C (100%) and zinc (50%), plus antioxidant-laden aloe vera. All drinks except Sleep are lightly carbonated.

FUNCTIONS: mental acuity, energy FLAVORS: 10 natural fruit and herb flavors; sweetened and unsweetened; in bottles and cans

FUNCTIONS: sleep, stress reduction, immune support, energy, weight management FLAVORS: Sleep (Mellow Mango), Bliss (White Raspberry), Daily (Tangerine Citrus), Sonic (Superfruit Infusion), Trim (Tropical Lychee)

SERVING: 8 ounces (mint flavor) | Calories: 56 Sugars: 14g | Sodium: 10mg | Caffeine: 75mg

SERVING: 14.5 ounces | Calories: 35 | Sugars: 9g | Sodium: 0mg Caffeine: 0–100mg, varies per flavor

Upgrade y��r SNACKS

You never have to trade off craveable taste for real ingredients – because life’s a balance, not a compromise. Product selection varies by store.

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eat Advocating for Avocados There’s a lot to love about this unusual fruit—not least, its favorable fats and fiber.

GOOD FAT The avocado is virtually the only fruit that contains healthy, beneficial monounsaturated fat. More than 75 percent of the fat in avocado is unsaturated. Monounsaturated fat in avocados can help lower LDL (bad) cholesterol levels while raising the amount of healthy HDL cholesterol in your body. Fat is essential for every single cell in your body. In fact, more than 60 percent of your brain is made of fat. Eating healthy fats supports skin health; enhances the absorption of fat-soluble vitamins, minerals and other nutrients; and may even strengthen your immune system. Eating fat slows the breakdown of carbohydrates into sugar, which helps to keep blood sugar levels stable.

NUTRIENT DENSE This fruit is naturally sodium-, cholesterol- and trans fat–free. Avocados act as “nutrient boosters” by improving the absorption of fat-soluble nutrients like vitamins A, D, K and E.

AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR

One medium avocado contains 9 grams of fiber, a third of your daily needs. Consuming foods rich in fiber may reduce the risk of heart disease, obesity and diabetes.

WHAT’S INSIDE 1 medium avocado (150g) contains nearly 20 vitamins, minerals and phytonutrients, including: FIBER (33% DV), 9 grams FOLATE (30% DV), 132 mcg POTASSIUM (18% DV), 762 mg VITAMIN E (18% DV), 4 mg

➺ 240 calories Source: California Avocado Commission

DID YOU KNOW? 95 percent of U.S. avocado production is located in Southern California, where the coastal climate creates ideal growing conditions, including rich soil, warm sunshine and cool coastal breezes.

eat

DISH IT UP

Avocados All Around There’s more to avocados than guacamole. From savory soup and cornbread to breakfast waffles and cheesecake, this nutritious, creamy, green fruit adds color, nutrients and flavor to many a meal. BY JOHNSON & WALES UNIVERSITY TURN TO PAGE 26 FOR RECIPES

HOW TO... RIPEN To ripen an avocado, place the fruit in a paper bag with an apple, banana or kiwi for two to five days at room temperature (these fruits accelerate the process by giving off ethylene, a natural hormone that promotes ripening). When the avocados yield to gentle pressure, they are ready.

CUT 1. Start with a ripe avocado on a cutting board, and cut it lengthwise around the seed. Cut into the avocado until the knife hits the seed; then rotate the avocado with one hand while holding the knife horizontally in the other hand.

Southwestern Avocado and Wild Rice Soup

2. Turn the avocado by a quarter, and cut it in half lengthwise again. 3. Rotate the avocado halves in your hands, and separate the quarters. 4. Remove the seed by pulling it out gently with your fingertips.

5. Peel the fruit by sliding your thumb under the skin and peeling the skin back.

STORE Cut avocados will naturally oxidize or “brown” if left unprotected. To store: 1. Cut fruit. 2. Sprinkle with lemon or lime juice, or white vinegar. 3. Wrap tightly in plastic wrap, and store in the refrigerator. Ripe, uncut fruit can be stored in the refrigerator for 2–3 days. To store guacamole, place in an airtight container and press clear plastic wrap on the surface of the guacamole before covering to help prevent oxidation; then refrigerate.

24 Summer 2017 / Live Naturally

✳

Swap avocados for butter in baked goods recipes. The creamy texture and healthy fats make for a surprisingly easy baking substitution. And, no, your muffins or cookies won’t look green. Replace butter with avocado for healthier chocolate chip cookies, banana bread and brownies.

AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR

TIP Using this cutting method eliminates the other common seed-extraction method (striking the seed with a knife and twisting), which requires some skill and is not recommended.

DID YOU KNOW? The Hass avocado is a California native. The Hass variety was discovered in La Habra Heights, California in the 1920s by Rudolph Hass. In fact, every Hass avocado in the world can trace its lineage to the original Hass Mother Tree.

Avocado Buckwheat Belgian Waffle with Blueberry Confit

It takes 14â&#x20AC;&#x201C;18 months to grow single a a vocado . On avocad o tree c e an produc e up to 200 avocad os (or 1 00 pounds of fruit) a seaso n.

Avocado, Coconut & Lime Cheesecake

Avocado Cilantro Cornbread Muffins

ium 1 med 50g) o d (1 avoca ly 20 s near d in als an conta miner g , s in d in lu vitam rients inc ut n d o n t a y ph folate fiber, sium. potas

Avocado & Pomegranate Crostini

livenaturallymagazine.com

eat

DISH IT UP

Southwestern Avocado and Wild Rice Soup Serves 8 8 cups vegetable broth 2 cups wild rice 2 cups corn, frozen 1 cup cilantro, chopped 1 red onion, diced 3 tablespoons vegetable oil 2 teaspoons garlic salt 4 tablespoons Southwest seasoning* 2 avocados; peeled, pitted and cut into ¼-inch pieces

1. In a large pot, bring broth to a boil; reduce to medium heat. Add rice. Stir constantly until rice is al dente, about 45 minutes. Add corn and cilantro. 2. In a medium pan, sauté red onion with vegetable oil. 3. When rice is done, turn heat to low; add onions, garlic salt and seasoning. 4. Pour a serving into a bowl; add cut avocados on top. PER SERVING: 290 CAL; 8G PROTEIN; 11G FAT; 43G CARB (4G SUGARS); 300MG SODIUM; 6G FIBER

CONFIT

1. Place half of the blueberries in a small saucepan with all other ingredients; cook over medium heat approximately 10 minutes, until blueberries start to break down and liquid thickens. 2. Fold in remaining blueberries; cook an additional 8 minutes until heated and all blueberries are tender. PER SERVING: 250 CAL; 10G PROTEIN; 4.5G FAT; 46G CARB (4G SUGARS); 250MG SODIUM; 6G FIBER

Avocado Cilantro Cornbread Muffins Serves 8 1 very ripe avocado; peeled, seeded, pureed ¼ cup honey 2 eggs 1 cup buttermilk 1 teaspoon baking soda 1 cup cornmeal 1 cup whole-wheat flour 1 jalapeno, seeded and finely chopped 1 clove garlic, finely chopped ½ cup chopped cilantro ½ teaspoon salt

* If you’re watching your sodium, use a salt-free version of Southwest seasoning.

Avocado Buckwheat Belgian Waffle with Blueberry Confit Serves 8 1½ cups buckwheat flour ½ cup all-purpose flour 2½ teaspoons turbinado sugar 2¼ teaspoons baking powder ¼ teaspoon salt 1¾ cup milk 1 egg 1 egg white ½ very ripe avocado; peeled, seeded, pureed BLUEBERRY CONFIT 2 cups frozen blueberries, divided ¼ cup water ¼ cup maple syrup or agave nectar 2 teaspoons fresh lemon juice Diced avocado, for garnish

1. In a large bowl, combine flours, sugar, baking powder and salt. 2. Whisk milk, egg, egg white and avocado in medium bowl. 3. Whisk milk mixture into dry ingredients until fully incorporated. 4. Preheat waffle maker. Pour 1 cup batter onto center of the bottom grid. Close top. Bake until golden, about 4 minutes. Garnish with blueberry confit and avocado, if desired. 26 Summer 2017 / Live Naturally

1. Preheat oven to 350°. Grease a muffin tin with oil or butter. 2. In a large bowl, mix avocado, honey and eggs; beat until well blended. Combine buttermilk with baking soda, and stir into mixture. 3. Add cornmeal and flour; mix until no lumps remain. 4. Add jalapeno, garlic and salt; give mix a final stir. Pour batter into muffin tin. 5. Bake 15 minutes, or until center of a muffin is firm. If muffin tin is large, increased baking time is expected. PER SERVING: 280 CAL; 10G PROTEIN; 6G FAT; 51G CARB (7G SUGARS); 400MG SODIUM; 8G FIBER

Avocado & Pomegranate Crostini

around the edges. Set aside. 3. In a mixing bowl, combine avocado, lime juice and scallions; mash and blend until creamy. Season with salt and pepper. 4. Spoon avocado mixture onto crostini pieces, top with pomegranate seeds and feta, and serve. PER SERVING: 260 CAL; 7G PROTEIN; 17G FAT; 22G CARB (5G SUGARS); 340MG SODIUM; 7G FIBER

Avocado, Coconut & Lime Cheesecake Serves 8 CRUST 1 cup almonds 2 cups shredded coconut 2 ounces raisins 2 teaspoons water 1 teaspoon cinnamon 1 tablespoon melted coconut oil FILLING 2 medium/large avocados 6 tablespoons agave nectar ½ cup lime juice 1 teaspoon vanilla extract 1 tablespoon sugar 5 tablespoons melted coconut oil 4 tablespoons melted butter Lime zest to taste

1. Grind almonds in a food processor. Add coconut, raisins, water and cinnamon, and grind into a dough. 2. Add coconut oil. Grind again into a mixture that will hold together when pressed in your hand. 3. Press into bottom of a 9-inch springform pan, and set aside. 4. Blend avocados, agave, lime juice, vanilla and sugar until smooth and creamy. 5. Add oil, butter and some zest. Blend to incorporate. Add more zest if needed. 6. Pour over crust. Allow to firm in refrigerator for at least 8 hours. PER SERVING: 510 CAL; 6G PROTEIN; 40G FAT; 37G CARB (28G SUGARS); 70MG SODIUM; 6G FIBER

Serves 8 1 baguette, thinly sliced into 1-inch slices 1 ounce olive oil 1 large avocado; peeled, seeded and cubed 2 ounces lime juice 2 tablespoons chopped scallions ¼ cup crumbled feta cheese 2 tablespoons pomegranate seeds Salt and ground black pepper to taste

1. Preheat oven to 350°. Line a baking sheet with parchment paper. 2. Place sliced bread on baking sheet and lightly brush all pieces with olive oil and salt. Bake until golden brown

Live Naturally is excited to partner with Johnson & Wales University. Brianda Esquivel, Chef Adam Sacks, Taylor Sherwin and Emily Smith (l to r) 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.

*per serving

A Fresh Take on Plant-Based Milk

Good Karma Dairy Free Flaxmilk isn’t just dairy free, its full of plant-based omega-3s and allergy-friendly goodness, with a luscious creaminess. Made from tiny-but-mighty flax seeds, each serving contains 1,200mg of omega-3s and as much calcium and vitamin D as dairy milk. Plus, it’s always vegan, non-GMO and perfect for a smoothie or bowl of cereal – or simply enjoyed by the glass. Available in select stores. MANUFACTURERS COUPON | EXPIRES 10/31/17

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on any ONE (1) Good Karma™ Dairy Free Flaxmilk Consumer and Retailer: LIMIT ONE (1) COUPON PER PURCHASE OF SPECIFIED PRODUCT AND QUANTITY STATED. NOT TO BE COMBINED WITH ANY OTHER COUPON(S). LIMIT OF TWO (2) IDENTICAL COUPONS IN SAME SHOPPING TRIP. Void if expired, reproduced, altered, copied, sold, purchased, transferred, or exchanged to any person, firm, or group prior to store redemption, or where prohibited or restricted by law. Any other use constitutes fraud. Consumer: You pay any sales tax. Retailer: Good Karma Foods will reimburse you for the face value of this coupon plus 8¢ handling if submitted in accordance with Good Karma Foods Coupon Redemption Policy (available upon request). Mail coupons to: Inmar Dept #29462, Good Karma Foods, 1 Fawcett Drive, Del Rio, TX 78840. Cash value 1/100¢. No cash back if coupon value exceeds selling price. Valid only in the USA.

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FAST & FLAVORFUL

eat

Creative, Colorful Salads These fresh and easy dishes top our list of go-to recipes for warm nights. BY GENEVIEVE DOLL

Grilled Peach Salad with Radishes, Prosciutto & Jalapeno Vinaigrette Peaches take center stage in this salad, pairing beautifully with crisp radishes, rich prosciutto and tart lime. For a simple summer dinner, grill chicken breast alongside peaches. If you prefer, peaches can be seared in a cast-iron skillet. This dish is best served immediately. Serves 4 1 tablespoon coconut oil, divided 1½ lbs. peaches at room temperature, sliced into wedges 1 bunch radishes, thinly sliced rounds 1 tablespoon olive oil 1 tablespoon lime juice 1 tablespoon minced jalapeno ½ teaspoon maple syrup ¼ teaspoon salt 2 oz. prosciutto, torn into pieces Small handful Italian parsley leaves, for garnish

1. Heat a grill or cast-iron skillet over medium-high heat. 2. Add 1½ teaspoons of the coconut oil and half of the peaches. 3. Sear on both sides until you see light-colored grill marks or browning. Repeat with remaining coconut oil and peaches. 4. Remove from heat and toss with radishes in a medium bowl. 5. Combine olive oil, lime juice, jalapeno, maple syrup and salt in a small jar, shake vigorously to emulsify. 6. Stir dressing into salad until well combined. 7. Before serving, top with prosciutto and parsley.

Shake all dres sing ingredients in a small jar for a quick and easy way to m ake salad dressin g.

PER SERVING: 147 CAL; 4G PROTEIN; 7G FAT; 19G CARB (15G SUGARS); 297MG SODIUM; 3G FIBER

NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

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FAST & FLAVORFUL

Beet Salad with Goat Cheese, Maple Pecans and Mint Vinaigrette Summer is the time to enjoy the sweet earthiness of beets in their prime. This beautiful medley of flavors is complemented by tart goat cheese, sweet and salty pecans, and a subtle pop of fresh mint. Serves 4 2 lbs. medium beets, mix of red and golden if available MAPLE PECANS ¾ cup whole raw pecans 2 tablespoons maple syrup ½ teaspoon salt MINT VINAIGRETTE ¼ cup firmly packed mint leaves, minced

2 tablespoons olive oil 1 tablespoon apple cider vinegar ½ teaspoon maple syrup ½ teaspoon salt 2 oz. goat cheese, crumbled Mint leaves, for garnish

1. Prepare a medium pot for steaming. Add a couple of inches of water to a medium pot, add a steaming basket and cover. Place over medium heat and bring water to a lively simmer. 2. Meanwhile, trim ends of beets and peel. Slice each beet into 8 wedges. 3. Steam 18–20 minutes, until tender and easily pierced with a fork. 4. Meanwhile, toast pecans in a medium sauté pan over medium-low heat, stirring occasionally. When fragrant and lightly browned, add maple syrup and salt and stir continuously for a couple of minutes, until sugar crystallizes. Remove from heat. 5. Combine all ingredients for vinaigrette in a small jar and shake vigorously to emulsify. 6. In a medium bowl, combine steamed beets and vinaigrette until beets are well coated. 7. Before serving, top with pecans, crumbled goat cheese and mint leaves.

Make extra peca ns for a delicious sn ack. Experiment with adding different spices like cinnamon or curry powder.

30 Summer 2017 / Live Naturally

NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR (2)

PER SERVING: 391 CAL; 10G PROTEIN; 26G FAT; 32G CARB (22G SUGARS); 807MG SODIUM; 8G FIBER

FAST & FLAVORFUL

Warm Red Potato Salad with Herbs Infuse a classic summer favorite with bright flavor from fresh herbs. Serve this salad warm, or make ahead and refrigerate. An excellent dish to enjoy as part of a picnic, or alongside your favorite grilled protein. Serves 6 2 lbs. small red potatoes 1 cup whole milk yogurt 2 stalks celery, small dice 1/3 cup minced fresh herbs (any combination of parsley, dill, chives, rosemary) 2 tablespoons coarse ground mustard 1 shallot, minced 1 tablespoon capers, minced Zest of 1 lemon 1 teaspoon sea salt Freshly ground pepper

1. Bring a large pot of salted water to a boil over high heat. Add potatoes, reduce heat to a gentle boil and cook 20â&#x20AC;&#x201C;25 minutes, until easily pierced with a fork. 2. Meanwhile, in a large bowl, combine remaining ingredients. 3. Strain potatoes and let them cool for a few minutes until they can be handled. 4. Roughly chop into bitesized pieces and combine with other ingredients. Season to taste. Serve warm.

+â&#x20AC;&#x201A;

PER SERVING: 141 CAL; 5G PROTEIN; 2G FAT; 28G CARB (4G SUGARS); 526MG SODIUM; 3G FIBER

e by Save tim ga in d n u mo erbs o tion f h combina ard, o b cutting on your ase le re to ce and min l u a delightf aroma.

NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

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HEALTHY KITCHEN

Summer Soups Four cold concoctions that pack a nutritious punch and take the heat off on hot summer days. BY KIMBERLY LORD STEWART

TURN TO PAGE 34 FOR RECIPES

Chilled Caramelized Corn Soup with Shrimp Jalapeno Salad

FRESH, FROZEN OR CANNED? Nothing, and we mean nothing, beats fresh summer tomatoes, cherries and corn. But if your hankerings are ahead of the season, these recipes work just as well with frozen or canned fruits and vegetables where noted.

32 Summer 2017 / Live Naturally

AARON COLUSSI

Chilled Udon and Broth with Miso and Mushrooms

Sweet and Sour Cherry Dessert Soup

Gazpacho originated in Spain. The original recipe was blended stale bread, olive oil and garlic, with water or vinegar and vegetables pounded together in a mortar.

Chipotle Tomato Watermelon Gazpacho

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HOW TO PICK A WATERMELON AT THE GROCERY STORE. PICK IT UP. It should be heavy from all the water stored inside (92 percent).

FOOD STYLING: ERIC LESKOVAR

LOOK IT OVER. It should be symmetrical and free of dents and cuts. CHECK THE BELLY. A good watermelon will have a yellow underside from sun exposure with some rough patches.

livenaturallymagazine.com

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HEALTHY KITCHEN

Chilled Caramelized Corn Soup with Shrimp Jalapeno Salad This one-bowl corn soup and seafood salad is cool and refreshing. Makes 4–6 servings SOUP 2 tablespoons vegetable oil 4 shallots, peeled and sliced 6 cups frozen or fresh white corn kernels (2 pounds frozen), divided 3 cloves garlic, minced 4 cups water, divided ¼ teaspoon paprika 3 sprigs fresh dill, leaves removed; divided Salt and pepper to taste 1 cup plain kefir SHRIMP SALAD 1 cup corn/shallot mixture 1 pound cooked shrimp, deveined and tails removed 1 mango, diced 1 tablespoon diced sweet and hot jalapeno, from jar 1 clove garlic 5-inch English cucumber, diced 1 red pepper, diced 1 lime, juiced 1 sprig fresh dill; chopped, fronds removed Salt and pepper to taste

1. Heat oil in a large skillet over medium heat. Add shallots, and sauté until soft. Add corn, and turn heat to high. Sauté until corn begins to brown. Add garlic, and stir until fragrant. Remove from heat, and take out 1 cup of corn/shallot mixture for the salad. 2. While corn cools, toss salad ingredients together and refrigerate. 3. Place corn in a blender, add 2 cups of water, paprika and most of dill leaves (reserve some for garnish). Puree. Add more water until soup is as thick as pancake batter, but pourable. 4. Place a wire-mesh colander over a bowl. Pour corn soup in strainer in batches. Push solids through the wire until all liquid is removed. 5. Add ½ cup kefir to soup, and stir well. Season with salt and pepper. Add more kefir if too thick. 6. Transfer to a pitcher, and refrigerate for 2 hours or more. 7. Serve a generous spoonful of salad in individual shallow bowls, pour a few inches of soup into the bowl, and garnish with reserved dill. PER SERVING: 318 CAL; 22G PROTEIN; 8G FAT; 45G CARB (13G SUGARS); 148MG SODIUM; 5G FIBER

34 Summer 2017 / Live Naturally

Chilled Udon and Broth with Miso and Mushrooms

Chipotle Tomato Watermelon Gazpacho

This tasty soup is delicious as is or with a sliced flank steak. Makes 4–6 servings

A light summer soup with sweet and savory flavors. Makes 6 servings

4 tablespoons vegetable oil, divided 1 yellow onion, quartered (don’t peel it, the skins add color to the broth) 4 inches unpeeled ginger, sliced 3 unpeeled garlic cloves, smashed with the side of a knife 4 cups beef broth (or vegetable broth) 4 cups water ½ cup white miso ½ cup mirin wine (sweet rice wine) 1/3 cup + 2 tablespoons low-sodium tamari or soy sauce, divided 1 pound baby bella mushrooms; washed, stems separated from caps Hefty pinch crushed red pepper, to taste 12 ounces udon noodles 2 tablespoons sesame oil 1 bunch scallions, sliced, divided 2 bunches baby bok choy, sliced, divided 3 boiled eggs; peeled, halved (for garnish) White beech mushrooms (for garnish); washed, clusters separated Sriracha sauce

15 ripe tomatoes, chopped (or 15 canned whole tomatoes with juice) 1 cup tomato-based vegetable juice (delete if using canned tomatoes) ½ English cucumber, diced 4 stalks celery with inner leaves, sliced 1½ cups seedless watermelon cubes 2 canned chipotle peppers in adobo sauce 10 basil leaves 3–4 tablespoons red wine or sherry vinegar ½ cup slivered almonds Salt and pepper to taste Extra-virgin olive oil, for drizzle

1. Heat 2 tablespoons vegetable oil in a large soup pot over medium-high heat. Add onions, and cook until very browned. Add ginger and garlic, and cook for another 2 minutes. 2. Add broth, water, miso, mirin, 1/3 cup tamari (soy sauce) and mushroom stems. Bring to a boil, and reduce heat to a simmer. Add crushed red pepper to taste, and cook for another 30 minutes at a low, rumbling simmer. 3. Prepare noodles, and cook until just tender. Drain, and rinse under cold water. Toss with sesame oil and 2 tablespoons of soy sauce. Refrigerate until serving. 4. Drain broth from vegetables, and refrigerate broth for 3 hours or more. Put pan back on the stove (don’t clean it). 5. Thickly slice mushroom caps. Heat sesame oil in the soup pot over mediumhigh heat, and sauté mushrooms until brown. Scrape any brown bits from the pan, and cook until liquid is gone. Add half the bok choy and half the green onions, and sauté 1 minute. Refrigerate. 6. Place noodles in bowls. Pour broth over the noodles, and garnish with cooked mushrooms, remaining raw onions, bok choy, egg and beech mushrooms. Serve with Sriracha and tamari or soy sauce. PER SERVING: 493 CAL; 22G PROTEIN; 21G FAT; 56G CARB (6G SUGARS); 1801MG SODIUM; 5G FIBER

1. Place all ingredients except the vinegar, oil, salt and pepper in a blender. Puree, and pulse until soup is thick. Add half the tomato juice or water, and pulse. If too thick, add more liquid. 2. Season with vinegar, salt and pepper. Pulse to mix; taste, adjust seasoning. 3. Chill until ready to serve. Pour into bowls, and drizzle with olive oil. PER SERVING: 155 CAL; 6G PROTEIN; 7G FAT; 21G CARB (13G SUGARS); 46MG SODIUM; 6G FIBER

Sweet and Sour Cherry Dessert Soup Serve this tart cherry soup over sweet Bing cherries, ice cream and grated chocolate. Serves 4–6 3 cups pitted sour cherries or 2 cans water-packed sour cherries (drained, but reserve the juice) ½ cup light red wine ½ cup sugar 7 ounces plain Greek yogurt Juice of ½ lemon 1 cup water (if using fresh sour cherries) Pinch of cinnamon Pinch of salt 1 cup sweet fresh or frozen cherries Vanilla ice cream Unsweetened dark or semi-sweet chocolate, grated for garnish

1. Put sour cherries, red wine, sugar, yogurt and lemon juice in a blender. Puree until smooth and sugar is dissolved. Thin with cherry water or water until it’s a thick soup; blend well. Add cinnamon and salt; then blend again. 2. Chill at least 1 hour, until ready to serve. 3. Serve in small glasses. Pour soup over sweet cherries and a small scoop of ice cream. Top with grated chocolate. PER SERVING: 205 CAL; 4G PROTEIN; 3G FAT; 44G CARB (39G SUGARS); 54MG SODIUM; 2G FIBER

NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

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wake up & smell the

By Nancy Coulter-Parker

A daily ritual for many Americans, coffee drinking is becoming an art form of sorts. This primer will help you master it.

o other beverage or even food plays such a steadfast role in our daily rituals and habits. We sip it when we wake up. We consume it while we drive. We gulp it to boost our energy. We drink it when socializing with friends. No matter how we like it, the truth is that approximately 62 percent of Americans drink coffee daily. And we’re not talking about your mom’s instant coffee. These days, the more the coffee market grows and evolves, the more we as consumers demand unique and varied offerings. Not only did the percentage of Americans drinking coffee daily increase from 2015 to 2016, but the most prominent driver of growth was our increasing enthusiasm for gourmet coffee varieties, according to the National Coffee Association’s (NCA) annual National Coffee Drinking Trends report. The gourmet category includes espresso-based beverages, premium whole-bean or ground coffee, and “NonEspresso-Based Beverages.” Think cold-brewed, nitrogeninfused and frozen blended drinks. And, Millennials aren’t the only ones driving this change. The desire for gourmet is seen across all age groups, including consumers as young as 13 up through the 60-plus crowd. And the choices are bountiful: The beans may be from Panama or Papua New Guinea, Guatemala or Ethiopia. You might prefer breakfast blends over cold brews. What your friend drinks may not be your cup of tea, so to speak. “We didn’t have this generations ago. But the best coffee for me may not be the best for my wife or friends or family gatherings,” says Spencer Turer, vice president of Coffee Analysts, a coffee testing laboratory. “Everyone can figure out what they like or don’t like, and everyone has access to these coffees.” This trend toward gourmet comes from consumers seeking transparency, Turer says. Consumers start with drinking coffee. But the gourmet trend, he says, advances

when consumers go from drinking a generic blend, such as a breakfast blend, to single-origin coffees and knowing where their coffee comes from. Typically, a blend is made to a specific flavor specification so that it looks and smells the same every time, but those who buy it don’t necessarily know where the beans come from. Turer says the next step in purchasing would be to buy a blend for which you know its origin, for instance Guatemala, Costa Rica or Indonesia. “This is when a consumer starts to get an awareness of where exotic coffees come from, and they start to have a greater expectation of their coffee.” Single origin is when the beans and coffee all come from one country, such as Colombia. “The consumer wants to know the country, and they may want to even know the region.” As consumers home in on countries or regions they like, an increase in quality is also expected. From here, Turer says, Millennials and Generation X purchasers in particular like to buy from local producers. Although coffee is inherently an imported product, it is typically roasted domestically. Alternatively, consumers may focus on the community producing the coffee with the thought that, “If I buy this coffee it will somehow positively affect children growing up in that country.” But Turer says as packaging becomes fancier, with information about different regions and how the coffee is made, producers need to be careful not to alienate customers— not everyone is going to spend $15 to try something new. “If there are too many foreign words that a consumer doesn’t know how to pronounce, they may feel alienated because they don’t understand the merchandising. The adventurous person will buy it and try it. The hesitant person won’t because they don’t know what it means. There are some instances where transparency works against us.” Yet, he adds, coffee education is happening. “Coffee today is where the wine industry was in the late ’70s and early ’80s. Consumers are opening their eyes and are not as overwhelmed by the details presented to them.”

➳➳➳

··{ The Flavor of Coffee }··

EE FACTS COFF

he species of coffee, the variety of plant, the chemistry of the soil, the climate—whether sunny or rainy—as well as the altitude at which coffee grows all play into how it tastes. “What makes coffee so distinctive from one region is the unique climate conditions. A single varietal tree in that region, or a mix of varietal trees plus the microclimate, make the flavor profile of the bean,” explains Joe DeRupo, director of external relations and communications for the NCA. How a coffee “cherry” is processed after being picked and how it is roasted significantly enhance flavor profiles, too. Coffee beans are in fact the pits of fruit called coffee cherries. Like a cherry, a coffee cherry has a thin outer skin to cover the fruit or pulp of the cherry. Inside the fruit is the bean, which is covered by a thin silverskin, which itself is protected by a layer of parchment. Another layer of slimy mucilage lies between the parchment and the fruit. Coffee cherries are typically picked by hand and prepared one of two ways: The Dry Method. Coffee cherries are spread out on surfaces, raked during the day and covered at night for up to several weeks, until the fruit can be pulled off in one step to release the inner, green coffee bean. The Wet Method. The fruit or pulp of the cherry is removed, leaving only the parchment and skin on the bean. A machine removes the pulp from the bean. The beans are separated by size during this process and moved to water-filled fermentation tanks. Here they remain for 12 to 48 hours to remove the slimy mucilage layer attached to the parchment. After the wet process, the beans are then dried. Beans are then hulled and polished to remove the parchment and silverskin. What’s left is the green coffee bean. This is typically how coffee is transported. Roasting, which typically happens in the U.S., is what changes green coffee into the brown beans we typically purchase. How you grind and brew your coffee is then up to you!

➳ ➳

Coffee is grown in more than 50 countries around the world.

Typically, coffee plants take three to five years to bear fruit. And then a plant bears fruit for approximately 15 years. There is typically one major harvest a year. In Colombia, there are two.

100 to 200 pounds of coffee cherries produce approximately 20 to 40 pounds of coffee beans. Source: ncausa.org

··{ New Flavor Trends }·· TRY THIS

➳

38 Summer 2017 / Live Naturally

Chill out Make coffee ice cubes and add your favorite milk for a cool drink on hot summer days.

PREVIOUS SPREAD AND THIS SPREAD: SHUTTERSTOCK

ascara. Cascara is the fruit of the coffee cherry. You can make a tea out of it or use it in coffee. It is a cross between a Bing cherry and a giant cranberry. Typically, the fruit has been removed and discarded during coffee bean production. It’s rich in antioxidants but can taste quite bitter. “It’s a novelty product on the market,” says DeRupo of anything cascara. “I think it reflects a larger phenomenon over the years. It seems like the more options that are introduced in the market, the more people want.” Honey Coffee. Honey processing falls between the dry method and the wet method. For this, the coffee cherry comes off the tree, and the pulp or fruit of the cherry is removed. The mucilage is left on top of the parchment and then put in the sun to dry. Spencer Turer of Coffee Analysts likens the process to making a roux for sauces. “As you cook those sugars in the sun, you can go from a yellow honey to a red honey to a black honey, and in doing so, change the way the coffee will look, smell and taste.”

Lucky for us, coffee has some health benefits. According to a recent study by researchers at the Harvard T.H. Chan School of Public Health, people who drink three to five cups of coffee a day may be less likely to die prematurely from some illnesses than those who drink less or don’t drink coffee at all. Similarly, research done by the ongoing Nurses’ Health Study has found coffee to protect against both type 2 diabetes and cardiovascular disease. When consumed daily, coffee delivers antioxidant benefits. But coffee doesn’t affect everyone the same way, says Bonnie Taub-Dix, R.D.N., creator of betterthandieting. com and author of Read It Before You Eat It (Plume, 2010). “When you hear stories, ‘coffee is addictive,’ ‘it hurts my stomach,’ ‘it keeps you up at night’ or ‘it gives me energy,’ all of it is true depending on you,” she says. The takeaway? You have to know how and if it works for you. “There are some people [for whom] before they exercise in the morning it gives them just that burst to give them more energy and have a more productive workout. Others feel jittery and uncomfortable and have a stomachache. If you are caffeine sensitive, it is really not for you.” For those who feel more energetic when they drink coffee, you’re not imagining it. Coffee in fact blocks the chemical reaction of adenosine, the neurotransmitter that makes us feel sleepy. “It actually does make you feel more awake,” says Taub-Dix. But she warns, “Some people don’t need a lot of caffeine; others may have three cups. But what they really need to do is get into bed earlier and stop looking at their phones.”

DID YOU KNOW ? According to a recent study of cyclists in the Journal of Applied Physiology, athletes don’t need to abstain from caffeine days before an event. On the contrary, the study shows that one can drink coffee daily and still get a performance boost. on race day So sip some joe and hop on that bike!

livenaturallymagazine.com

prêt-à-porter

There are hundreds of coffee species, but two primary ones: Coffea arabica and Coffea robusta (aka Coffea canephora). Each has its own family trees of varietals and cultivars. Typically, robusta is hardier. It’s easier to produce and less sensitive to insects, making it more affordable to grow than arabica. This hardiness derives in part from the fact that robusta has almost double the caffeine content of arabica, which makes it more toxic to bugs. The higher caffeine content also gives this coffee more of a burnt flavor. It is typically less acidic and more bitter than arabica. Robusta makes up approximately 30 percent of the coffee market. It is commonly found in coffee and espresso blends. Arabica makes up the bulk of the global coffee market. It was first cultivated in Ethiopia and Yemen. Currently, it is grown around the globe, but is predominant in Brazil, the world’s biggest coffeeproducing country. Arabica is almost exclusively found in gourmet coffees.

40 Summer 2017 / Live Naturally

Everything in the grocery story is going prêt-à-porter (ready to eat or drink) and coffee is no exception. Bloomberg recently reported that the canned and bottled ready-to-drink coffee market reached $2.4 billion in 2015, and it’s expected to keep going up. The ready-to-drink market is so prolific that the NCA made a new category for it in its annual survey, including cold brews, nitroinfused coffee and frozen blended drinks. Cold brews alone jumped 540 percent in sales between 2011 and

coffee 2016, according to a recent report by market-research firm Mintel. So what’s so special about cold brew vs. iced coffee? According to Turer, “It’s from a Peruvian recipe in the 1700s. So it’s not necessarily new, [but] it’s a modified recipe that became exciting and innovative.” While iced coffee is made by chilling warmbrewed coffee and adding ice, cold brew is ground coffee brewed in cold, filtered water for an ex-

tended period of time, often 12 to 16 hours. You can drink it cold or heat it up. Nitro coffee is simply nitrogeninfused cold-brew coffee. Think of a rich, creamy Guinness beer, and apply that to coffee. It’s mostly available at coffee shops, but a few brands offer it in cans. Old or new, we think cold brew tastes quite refreshing. Some brands worth considering are Chameleon Cold-Brew and High Brew ColdBrew Coffee.

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family Healthy Lunches for Kids Three tasty meals and packing ideas for busy parents and back-to-schoolers. BY BEVIN WALLACE

ummer is winding down, which means it’s school time for the kids. And time for parents to resume the ever-challenging “what to pack for the kids’ school lunch” routine. This year, make it easier on yourself by investing in the right lunch-packing tools. You’ll save time, natural resources and brainpower if you buy reusable containers that fit your kids’ eating styles and dietary habits. Here are three of my favorite containers, with ideas on how and what to pack for healthy, balanced lunches that will keep your kids happy and energized.

FOR KIDS WHO LIKE TO SNACK FOR LUNCH OR DON’T LIKE THEIR FOODS TO TOUCH. Unlike some bento lunch-box systems, the kid-friendly Bentgo Kids Leakproof Lunch Box does not involve separate containers that a child can spend her entire lunch period trying to open. This option is easy to use and easy to pack with a variety of your child’s favorite foods. You can go overthe-top fancy or keep it simple, but a nice array of colors is a good way to ensure you’re including a variety of nutrients.

LUNCH IDEA LUNCH IDEA

Asian-Style Chicken & Rice ✱ IN MAIN COMPARTMENT Cooked white or brown rice ✱ IN LID

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A sesame-flavor dressing

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42 Summer 2017 / Live Naturally

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1 Turkey and cheese roll-ups. Stack one slice of cheese and one slice of nitrate-free turkey together, roll and slice into smaller pieces.

Sliced red bell peppers and edamame

1 or 2 cuties

ILK?

milk is a to A box of addition iu calc m e week. th healthy f o y a d of box any number a lunch offers a tion? p o e Horizon re y-f ed a dair e milk N d . n rs o flavo d alm rs soy an h loaded c Silk offe a e s, boxe in single lcium. nty of ca with ple

Nibbles & Bits

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Sliced leftover chicken

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FOR THE KID WHO EATS SALADS— or cold pasta or rice dishes—but likes to retain control over what goes in and what gets eaten separately, the Sistema Klip It Collection Salad to Go Container features a large main compartment, plus separated sections in the lid for add-ins. An integrated dressing container and nifty snap-together utensils are all very kid-friendly and fun to use.

TRY Hellmann’s Organic May onnaise or nonGMO Vegan Spread on sandwiches.

FOR KIDS WHO LIKE A CLASSIC LUNCH BAG. The Lunchskins Reusable Lunch Tote is a modern, environmentally friendly alternative to a classic brown bag for the kid who likes a sack lunch. The tote features a Velcro closure and webbing handle. Unlike insulated lunch sacks—which can be bulky and smelly, and aren’t insulated in a meaningful way—this folds down small and washes well.

LUNCH IDEA

✱ 1 protein source ✱ 1 high-quality carbohydrate (think brown rice, whole-wheat or whole-grain crackers or bread) ✱ At least 1 fresh fruit or vegetable (it doesn’t hurt to include both)

Kid-Friendly Club Sandwich

Two slices whole-wheat or gluten-free bread, bacon, sliced tomato, turkey and lettuce TRY Dave’s Killer Bread 100% Whole Wheat, Udi’s Gluten Free Whole Grain Bread Organic apple

WHAT TO PACK

Small container (try Rubbermaid LunchBlox) of sliced cucumbers and baby carrots Small bag of popcorn or chips TRY PopChips Sea Salt

✱ 1 sweet treat or drink—you’ll probably make your kid’s day a little brighter! I try to include only one item that contains added sugar.

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THE B FAMILY B1

Thiamine

Also spelled thiamin, this vitamin helps keep your heart, mind and eyes working properly. It helps metabolize carbs, protein and fatty acids; supports RNA and DNA production; and assists nerve function. Three ounces of pork delivers nearly 75 percent of your RDA; half a cup of green peas provides almost 20 percent. RDA 1.2 mg/day for men; 1.1 for women; 1.4 for pregnant or breastfeeding women GOOD FOOD SOURCES fortified cereals, grains and rice; pork; green peas; lentils B2

Educated B vitamins are essential—and widely misunderstood. Here we outline why you need them and how to get enough. BY KELLEE KATAGI

SHUTTERSTOCK

very cell in your body needs B vitamins, a family of eight nutrients necessary for cell metabolism. A few of their headliner jobs: producing and regulating DNA and RNA (the body’s genetic material), turning food into energy, enabling nerve function, and equipping cells to divide and make new cells. The B vitamins are not all found in the same foods, but some of the most common sources are dark leafy greens, meats, poultry, whole grains, dairy products, eggs, fish and seafood, and nuts and seeds. Because the Bs are widely spread across many food groups, most Americans get enough B vitamins in their diet. Even so, it’s possible for people to have low levels, especially of B12, for two main reasons: 1. B12 is found only in animal sources (including eggs, fish and dairy), so vegans must rely on supplements (which use a synthetic form) to get enough; and 2. People ages 50 and older have a hard time absorbing it from food. “It’s recommended that people over 50 obtain most of their B12 from fortified foods or dietary supplements, because our bodies absorb the synthetic form better than the natural one,” says Carol Hagga ns, R.D., a consultant for the National Institutes of Health Office of Dietary Supplements. To get better acquainted with the B family and see if you’re a good candidate for a supplement, check out this quick primer. Pay special attention to B6, B9 and B12—the ones you’re most likely to need in supplement form.

Riboflavin

Riboflavin helps release energy from food, improves absorption of other B vitamins and iron, acts as an antioxidant, and is sometimes used to treat migraines and reduce risk of heart disease and cancer. In food sources, exposure to light quickly diminishes B2 levels, which is why milk is often stored in opaque containers. RDA 1.3 mg/day for men; 1.1 for women; 1.4/1.6 for pregnant/breastfeeding women GOOD FOOD SOURCES oats, milk, beef, almonds, eggs B3

Niacin

In addition to metabolizing nutrients, niacin also helps maintain healthy nerves, skin, heart, digestive system and triglyceride levels. B3’s upper-intake level is 35 mg/ day, because too much can cause flushing of the face, arms and chest when ingested in a form called nicotinic acid. RDA 16 mg/day for men; 14 for women; 18/17 for pregnant/breastfeeding women GOOD FOOD SOURCES poultry, fish, beef, mushrooms, fortified cereals, peanuts B5

Pantothenic Acid

This vitamin is essential to all life forms, so its presence is widespread in food, making deficiency rare. It metabolizes

*Adequate Intake (AI) is based on the minimum that healthy people generally consume; it’s used when not enough information is known to set a recommended daily allowance. livenaturallymagazine.com

SUPPLEMENTAL HEALTH CARE

DID YOU KNOW?

Q A

Why are numbers missing in the B sequence?

The numbering exists because 4, 8, 10 and 11 got booted from the family when scientists concluded they didn’t meet the essential vitamin qualifiers (necessary for life and not manufactured by the body) after all.

food, helps make red blood cells and sex and stress-related hormones, processes cholesterol and aids digestion. ADEQUATE INTAKE (AI)* 5 mg/day for men and women; 6/7 for pregnant/ breastfeeding women GOOD FOOD SOURCES sunflower seeds, fish, dairy, avocados, sweet potatos, poultry, eggs B6

Pyridoxine

B6 is necessary for brain function, mood regulation, heart and eye health, and protein metabolism, which means you might need more if you eat a lot of protein. Most Americans take in enough B6, but not all of it is bioavailable, which means people (especially vegetarians) are more likely to not get enough B6 than most other B vitamins. Women who take oral contraceptives or people with chronic inflammation may also have low B6 levels. RDA 1.3 mg/day for men and women; 1.9/2.0 for pregnant/breastfeeding women GOOD FOOD SOURCES garbanzo beans, fortified cereals, salmon, poultry, potatoes, spinach, bananas B7

Biotin

Also called vitamin H, biotin helps metabolize carbs, fats and proteins; regulates gene expression; and is thought to strengthen nails and hair. It’s also essential for healthy fetal development. Biotin is better absorbed from plants than from animal sources. AI 30 micrograms/day for men and women; 30 (or more)/35 for pregnant/ breastfeeding women. The National Institutes of Health recommends up to 300 micrograms daily for everyone. 46 Summer 2017 / Live Naturally

GOOD FOOD SOURCES almonds, sweet potatos, eggs, onions, oats, salmon, avocados, dairy, legumes

Folate/Folic Acid

The latter is a synthetic form of B9, found in supplements and fortified foods; folate occurs naturally in foods. B9 is crucial for mental and emotional health. It helps produce DNA, RNA and red blood cells, and enables the body to process iron. B9 isn’t always easy to absorb, so inadequate levels are more common than with most other B vitamins. Low B9 levels during pregnancy can lead to birth defects, so all women of childbearing age should consider B9 supplements. “The key development happens usually before women even know they are pregnant, so they shouldn’t wait until a positive test to start taking folic acid,” Haggans says. RDA 400 micrograms/day for men and women; 600/500 for pregnant/breastfeeding women GOOD FOOD SOURCES lentils, peanuts, asparagus, spinach, brussels sprouts B12

Cobalamin

Beyond metabolizing food, key functions of B12 include keeping nerve cells healthy; producing DNA, RNA and red blood cells; and working with folate to help iron do its job. Up to 15 percent of the population doesn’t get enough B12. More than half of people 50 and older have levels below the RDA because they have less stomach acid to digest it, and vegans may struggle to get enough because B12 is naturally found only in animal sources; experts recommend supplements for both populations. RDA 2.4 micrograms/day for men and women; 2.6/2.8 for pregnant/breastfeeding women GOOD FOOD SOURCES shellfish, beef, salmon, dairy, turkey, eggs

To find out what the best time is to take supplements visit livenaturallymagazine.com.

YOUR SUPPLEMENT QUESTIONS ANSWERED

Q A

Should I take a B-complex supplement?

Q A

What form of supplement should I take?

Q A

Will a B vitamin supplement give me more energy?

Even if you’re low in only one or two of the Bs, some experts recommend taking a supplement that contains all eight B vitamins because they work synergistically, and some evidence suggests that absorption may improve when they’re taken together—or at least when you’re getting enough of each one. They’re water-soluble, so you’re likely to excrete any excess, and their recommended upper limits are either very high or nonexistent (B6 is the main one to watch out for; the upper limit is high, but it’s dangerous to exceed it).

B vitamin supplements come in just about any form imaginable. In general, any of the forms are fine. Exception: If you have a digestive issue that makes it hard to absorb nutrients, opt for sublingual (under the tongue), spray or liquid forms, which bypass the digestive system and immediately enter the bloodstream.

Because the B vitamins help extract energy from food, they’re often billed as energy boosters. But science indicates that they’re helpful only if you’re not already getting enough. Extra doses won’t do anything for you.

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MANUFACTURER'S COUPON OFFER VALID 7/10/2017-10/31/2017

ssave $1

Consumer: Only one coupon per purchase. Limit of 4 like coupons in the same shopping trip, per day. You pay sales tax and/or deposit charge. Coupon may not be assigned, transferred, purchased, sold or reproduced. Any other use constitutes fraud. Cash Value 1/100 of 1¢. Retailer: We will reimburse you for the face value of this coupon, plus 8¢ handling allowance, if you and the consumer have complied with our Coupon Redemption Policy available at the redemption address. Mail coupons to: CMS Dept. 49000, One Fawcett Drive, Del Rio, TX. 78840. Not redeemable in liquor or tobacco retail outlets.

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on any one (1) 16.9 fl oz ZICO® Coconut Water

Holistic Holidays Mindful and healthful ways to navigate the season.

We Love Beets Scrumptious recipes for fresh and colorful beets.

Going Global

EXPERIENCE THE DIGITAL EDITION ON TABLET AND MOBILE

Delicious, easy-to-make dishes from around the world.

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try A Spin on Slaw Miso introduces probiotics and compelling flavor to a classic dish. BY DINA DELEASA-GONSAR

or your next summer barbecue or gathering, introduce a new twist on an old classic and make your spread stand out with this tasty miso-based coleslaw.

Garlic Miso Slaw Serves 4 SALAD 2 cups shredded white cabbage 2 cups shredded purple cabbage 1 cup julienned carrots 1 cup julienned apples (try Fuji) 4 large radishes, sliced thin 1/3 cup scallions, chopped

FIND IT

You’ll find miso in plastic tubs in the refrigerated sectio n of your grocery store.

1. In a large mixing bowl, add salad ingredients and toss to combine. 2. In a medium-sized bowl, whisk together all dressing ingredients until well combined. Keep in mind the miso will not totally break down. If you want the dressing smoother in consistency, pulse it in a blender. 3. In a large mixing bowl, add dressing to salad ingredients and gently toss to combine. Let mixture sit for about 30 minutes to allow vegetables to absorb dressing. PER SERVING: 217 CAL; 2G PROTEIN; 17G FAT; 15G CARB (9G SUGARS); 820MG SODIUM; 3G FIBER

WHAT IS MISO? Miso paste is made from fermenting soybeans, sea salt and koji (a mold starter), and sometimes rice or barley. The fermentation creates healthy nutrients, including copper, manganese and vitamin K, as well as probiotics. Miso has a potent and salty flavor, so use it in small amounts. Here are three common varieties:

48 Summer 2017 / Live Naturally

WHITE The most mild. Made from soybeans and rice. Use for marinades or dressings (like a coleslaw).

YELLOW Mild, earthy flavor. Made from soybeans, barley and a bit of rice. Nice addition to soups, glazes and marinades.

RED More concentrated flavor. Made from soybeans and barley. Best for hearty dishes, such as roasted vegetables, braises and stews.

Dina Deleasa-Gonsar loves to create recipes and, in particular, experiment with ingredients. She was recently named the Hallmark Channel’s “Home and Family’s Best Home Cook.” See more of her creations at dishitgirl.com.

AARON COLUSSI: FOOD STYLING: ERIC LESKOVAR

DRESSING ¼ cup olive oil 1 tablespoon sesame oil 1 teaspoon soy sauce 1 teaspoon honey 1 tablespoon lime juice, freshly squeezed 1 tablespoon garlic, minced ½ tablespoon white or yellow miso 1 teaspoon fresh tarragon, chopped ½ teaspoon celery salt ½ tablespoon sesame seeds 1 teaspoon kosher salt 1 teaspoon black pepper

REMEMBER THE GROCERIES ON YOUR LIST. WITHOUT THE LIST. NEW

STAY SHARP. STAY YOU. Go ahead, put down the list. Instead, pick up

MEMORY AND PERFORMANCE

Natrol Cognium. With Cognium, you can keep your energizes and protects the areas of your brain responsible for cognition.† So next time you’re at the grocery store, you’ll remember to get the thing you actually came for. PROVEN EFFECTIVE AND SAFE IN NINE HUMAN CLINICAL TRIALS

Memory Recall Score

mind sharp and your memory strong.† Cognium

100mg twice daily for three weeks • Published study 60

WITHOUT COGNIUM

WITH COGNIUM

After 21 days, results showed 90% improvement

Get the facts at CogniumMind.com †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Manufacturer’s Coupon

$5.00 OFF On (1) Natrol® Cognium™

EXPIRES 10/31/2017

CONSUMER AND RETAILER: LIMIT ONE (1) COUPON PER PURCHASE OF SPECIFIED PRODUCT AND QUANTITY STATED. NOT TO BE COMBINED WITH ANY OTHER COUPON(S). LIMIT OF TWO (2) IDENTICAL COUPONS IN SAME SHOPPING TRIP. Void if expired, reproduced, altered, copied, sold, purchased, transferred, or exchanged to any person, firm, or group prior to store redemption, or where prohibited or restricted by law. Any other use constitutes fraud. CONSUMER: Consumer pays any sales tax. RETAILER: Natrol will reimburse you for the face value of this coupon plus 8¢ handling if submitted in accordance with Natrol Coupon Redemption Policy (available upon request). Mail coupons to: Inmar Dept #47469, Natrol, 1 Fawcett Drive, Del Rio, TX 78840. Cash value 1/100¢. No cash back if coupon value exceeds selling price. Valid only in the USA.

MANUFACTURER’S COUPON

EXPIRES 10/31/17

DO NOT DOUBLE

SAVE $1.00

on any ONE (1) Hellmann’s® Organic Mayonnaise. Consumer: LIMIT ONE (1) COUPON PER PURCHASE on product/quantity specified and MAXIMUM OF TWO (2) IDENTICAL COUPONS allowed in same shopping trip. Void if reproduced, transferred, used to purchase products for resale or where prohibited/regulated by law. Coupon value may not exceed value of item purchased. NO CASH BACK. Consumer pays sales tax. Redeemable at participating retail stores. Valid only in the U.S. NOT VALID IN PUERTO RICO. Retailer: Unilever, Inc. 1370, NCH Marketing Services, P.O. Box 880001, El Paso, TX 88588-0001, will reimburse the face value of this coupon, plus 8¢, if submitted in compliance with our redemption policy, available upon request. Cash value 1/100th of 1¢. Any use of this coupon not specified herein constitutes fraud. ©2017 Unilever KRG17134