Live Naturally Fred Meyer Winter 2018 by Alive Publishing Group

Natural Supplements to Boost Brain Health

SPICED COCONUT CHIA PUDDING WITH TOASTED HAZELNUTS AND POMEGRANATE PG. 36

Breakfast BETTER

FAST AND FLAVORFUL OPTIONS â&#x20AC;¦LIKE CHIA PUDDING

CO MP L I M E N TS O F

WINTER 2018

PEAR-FECTLY DELICIOUS RECIPES

NEXT-GENERATION PROTEIN POWDERS

THE POWER OF PURPLE FOODS

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The th of the world

FROM THE EDITOR

A Day for Everything

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id you know there are close to 1,500 national days, weeks and months each year when you can celebrate your favorite mail carrier, share your joy for apple pie, wear pajamas to work or practice random acts of kindness? Here are several food-related days over the next few months that I’m marking on my calendar: JANUARY 26 National Green Juice Day. Started to encourage people to keep wellness resolutions in the New Year. Grab a cold-pressed green juice or make your own at home. FEBRUARY 9 National Pizza Day. Approximately 3 billion pizzas are sold in the U.S. each year, and 17 percent of all U.S. restaurants are pizzerias. Celebrate the day with a pie, from thin crust to Chicago-style or deep dish. FEBRUARY 24 National Tortilla Chip Day. Tortilla chips originated in a Los Angeles tortilla factory in the 1940s, when the owners found a way to make use of misshapen tortillas. Pick up some dips with your chips. MARCH 16 National Artichoke Hearts Day. One of my favorite vegetables, artichoke hearts (and leaves) are delicious, particularly when dipped in garlic butter. These oddly shaped veggies are a good source of antioxidants, vitamin C and magnesium. APRIL 2 National Peanut Butter and Jelly Day. The first known reference to this iconic sandwich was published in 1901. An excellent go-to food for a quick lunch or energy boost before or after a workout. National food days are a fun excuse to eat a particular food on a particular day. They’re also a way to expand our horizons by trying things we might not have considered. (Don’t like lima beans? Consider preparing some on April 20, National Lima Bean Respect Day.) That said, you don’t have to wait for National Pear Day on October 25 to cook

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up some delicious, pear-based recipes. Head to pages 32–34 for creations like Pear and Sweet Potato Soup; Grilled Pear Salad with Pistachio-Crusted Goat Cheese Grapes; and Whole-Wheat Spaghetti with Pears, Radicchio and Brown Butter. We’ll also get you ready for National Breakfast Day on March 13 with several fast and flavorful options, including Orange Cranberry Almond Muffins and Spiced Coconut Chia Pudding with Toasted Hazelnuts and Pomegranate (page 36–39). In honor of the unofficial National Seaweed Day, also on April 20, we share a unique way to make pesto, using sheets of nori (page 56), the seaweed most commonly used for sushi. By the way, National Apple Pie Day is Sunday, May 13, when you’ll find me in the kitchen baking one of my favorite pies. Check out nationaldaycalendar.com for a full list of ideas on how you can celebrate something every day this year.

A FULL SERVING OF FRUITS & VEGGIES. READY TO GO.

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Rebecca Heaton, Editor editor@livenaturallymagazine.com

CUSTOMER: Valid at participating retail stores in U.S., with original printed coupon. Not valid at Starbucks® stores. Limit 1 coupon per person. Cannot be assigned, transferred, copied or sold. No cash redemption value. Evolution Fresh and retailer reserve the right to limit quantities. Selection may vary by location. State and local laws may require or permit the retailer to charge sales tax on the selling price of the product without deduction for the amount of this coupon. Consumer is responsible for all sales and use taxes on the purchase and use of the product and the use or redemption of this coupon. RETAILER: Evolution Fresh will reimburse you for face value of this coupon plus 8¢ handling when redeemed by a consumer at the time of purchase for the speciﬁed brand. Coupon not properly redeemed will be void and not returned. Do not double. MAIL TO: Evolution Fresh, PO Box 880212, El Paso, TX 88588-0212. © 2017 Evolution Fresh. All rights reserved.

CONTENTS WINTER 2018

25 22

feature

DIETS DU JOUR Diets today are about more than losing weight— they’re about finding nutrition and lifestyle approaches that work for you. We highlight six popular eating plans. B Y S O P H I A M c D O N A L D

departments

KITCHEN 17 Protein Powders and Yogurt PLUS Winter cookbooks, cooking oils 101, cool kitchen gadgets and cooking with meat alternatives.

EAT 32 Dish It Up Versatile and delicious, pears are perfect for everything from breakfast to dinner and dessert. Try them in our medley of recipes, courtesy of the budding chefs at Johnson & Wales University.

WINTER 2018 | LIVE NATURALLY

Café con Leche 47 Chopped Purple Kale and Blackberry Chicken Salad 45

BOOST 36 Fast & Flavorful Tired of cereal or a granola bar for breakfast? You’ll be surprised at how many healthy breakfast ideas require very little effort. BY GENEVIEVE DOLL

41 Healthy Kitchen Purple is popular in the grocery aisles. We’ve come up with fun ways to use purple ingredients like eggplant, berries and beets. B Y K I M B E R LY L O R D S T E WA R T

46 Around the World A taste of Cuban history, culture and food, including traditional dishes with Spanish, African and French flavors. B Y K E L L E E K ATA G I

54 Supplements to Enhance Brain Health 5 mind-supporting supplements to preserve brain health and help you age gracefully. B Y K A R E N M O R S E

TRY 56 Seaweed Pesto Italy meets Japan in this tasty pesto variety. BY DINA DELEASA-GONSAR

Grilled Pear Salad with Pistachio-Crusted Goat Cheese Grapes 34 Leek and Spinach Frittata with White Cheddar 39 Nori Pesto with Spiralized Cucumber 56 Orange Cranberry Almond Muffins 38 Pear and Balsamic Onion Grilled Cheese 34 Pear and Sweet Potato Soup 34 Purple Cabbage Strudel 42

COVER // PHOTOGRAPHY: AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR; PROP STYLIST: NICOLE DOMINIC AVAILABILITY OF PRODUCTS FEATURED IN THIS ISSUE MAY VARY BY STORE LOCATION.

Purple Potato and Beet Salad 41 Roasted Grapes with Honey Goat Cheese 43 Spiced Coconut Chia Pudding with Toasted Hazelnuts and Pomegranate 36 Whole-Wheat Spaghetti with Pears, Radicchio and Brown Butter 34

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Meal Prepping Made Easy PLUS The Soulfull Project, all about sorghum, functional teas, foods your face with love and heart health for women.

Apple Ginger Sausage with Sautéed Kale 37

Fried Yuca with Cilantro Aioli Dipping Sauce 47

BEGIN 5

recipe index

THE OFFICIAL

MILK, YOGURT AND CREAMERS OF U.S. FIGURE SKATING

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face value of this coupon, plus 8¢ handling, provided you and your customer have complied with the terms of this offer. Consumer must pay all applicable taxes. Coupons not properly redeemed will be voided. Cash value 1/100¢. Limit one coupon per purchase. Void in Mexico and Canada and where regulated, prohibited or if altered, reproduced, sold, purchased, transferred, or exchanged. Any other use constitutes fraud. DO NOT DOUBLE. Send coupons to: CMS Dept. #25293 One Fawcett Drive, Del Rio, TX 78840

PROGRESS IS PERFECTION

Part of the Live Naturally family of Kroger magazines WINTER 2018

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

Recipes in f the palm o your hand the Download lly ra u at N Live app

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VISIT OUR WEBSITE, WHERE YOU CAN: • Create a personal recipe box and save your favorite recipes. • Make shopping lists from recipes with our checklist feature. • Order groceries online.

READ US ON THE GO Pull us up on your smartphone or tablet. Swipe through our all-natural product recommendations. Save healthy recipes and take us grocery shopping.

ART DIRECTOR Lindsay Burke DESIGNER/DIGITAL Shannon Moore ASSISTANT EDITOR Kellee Katagi DIGITAL EDITOR Jennifer Davis-Flynn COPY EDITOR Julie Van Keuren MARKETING OPERATIONS MANAGER Susan Humphrey NATIONAL BRAND MANAGER Sue Sheerin CONTRIBUTING WRITERS Dina Deleasa-Gonsar, Genevieve Doll, Kellee Katagi, Sophia McDonald, Karen Morse, Debra Rouse, Kimberly Lord Stewart CONTRIBUTING ARTIST AND STYLISTS Aaron Colussi, Eric Leskovar, Nicole Dominic ADVERTISING SALES Deborah Juris, Sue Sheerin PUBLISHED BY

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BEGIN

Making Meal Prep Easy and Fun YouTube stars Stephanie Tornatore and Adam Bannon of Fit Couple Cooks take a simple, unfussy—and fun—approach to empowering people to cook healthy meals at home. B Y R E B E C C A H E AT O N

COURTESY OF FIT COUPLE COOKS

or those of us trying to stay healthy amidst busy lives, cooking and meal prep should be easy and fun. That’s where Stephanie Tornatore and Adam Bannon come in. With their YouTube channel Fit Couple Cooks and new book Healthy Meal Prep (Alpha, 2017), the couple give home cooks the tools they need to ensure healthy and fast meals for the week for the whole family.

written recipes? Do you have videos, as I felt the art of a blog?” Now they have a cooking was dwindling. I collection of our recipes in called it Chef Stef. their hands. The book I met Adam, who is a includes 12 weeks of meal classically trained professional chef and personal trainer plans, with four recipes in from Australia, and brought each that you rotate. We him on as a guest chef. He’s a include a shopping list for natural in front of the camera. each week. We also list Adam had been meal prepping nutrients with each recipe for for the last 10 years; I was anyone counting calories. meal prepping without really Many of our meals can be calling it that. I would make made on the stovetop and food and then use it for the have no more than 10 rest of the week. A year and a ingredients. People worry it’s half ago, we changed the going to be complicated, but channel to Fit Couple it’s not. Cooks with weekly meal prep videos, What are and now have people’s biggest close to 400,000 obstacles to viewers. Adam meal prep? and I also got ST: They’re afraid STEPHANIE AND married last ADAM UPLOAD of getting bored A NEW VIDEO December! with making EVERY SUNDAY ON THEIR YOUTUBE meals using CHANNEL FIT What’s your similar ingrediCOUPLE COOKS. process ents repeatedly. planning your They’re afraid it weekly videos? will be too difficult to AB: We cater to a lot of make so many recipes at once. requests from fans and make And they’re worried it will comfort/fast foods into take them 10 hours a day to healthy meal prep recipes. We prep for the week. develop recipes together. It AB: People don’t realize how works out great because I use simple meal prep really is. my chef techniques and skills, They give up before they even while Steph has a start, deeming it “too diffimore practical cult.” In reality, it’s just approach. preparing food in advance so Together, it turns you can stay on course with into a really easy, your healthy eating. yet delicious meal. What do you like most

about working together? How did you start Fit Couple Cooks?

ST: When I was in college, I recognized it was healthier and cheaper to cook for myself. I would buy a piece of

meat, like chicken, and call my mom or grandma for ideas on how to prepare it. After college, I started a YouTube channel of healthy cooking

Tell us about your new cookbook Healthy Meal Prep. ST: So many viewers were asking: “Where are your

AB: Getting to work with your best friend is awesome! There’s nothing better than sharing the same passion with your wife, changing the world together. I am so grateful. LIVENATURALLYMAGAZINE.COM

SIMPLICITY HAS NEVER TASTED SO GOOD

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New Organic So Delicious Dairy Free Almondmilk with only 7 ingredients or less

on any ONE (1) So Delicious Ice Cream (any variety)

D ID YO U KN OW ? | BEGI N

SORGHUM: THE NEXT COOL GRAIN

When Does That Expire? A new initiative is focused on making food labels less confusing and reducing food waste.

FROM TOP: SHUTTERSTOCK (2), COURTESY OF SILK/WHITEWAVE

“S

ell by…” “Use by…” “Enjoy by…” These are just three of 10 expiration-date labels you might see on your next trip to the grocery store, in addition to products that have a date with no explanation at all. Problem is, research shows that most consumers don’t understand what these labels actually mean, which leads to tons (literally) of unnecessary food waste. One survey found that 91 percent of people have thrown out food because they mistakenly thought it was no longer fit to eat. Fortunately, help is on the way in the form of an initiative launched by Trading Partner Alliance (TPA)—a widespread, collaborative body of grocery manufacturers and retailers—that urges all food manufacturers to use only two labels: either “BEST If Used By” (or “BEST If Used or Frozen By”) or “USE By” (or “USE or Freeze By”). The former indicates when a product reaches its peak freshness (as estimated by the manufacturer), but doesn’t mean it’s no longer safe to eat after that time. The latter means the food might present a safety concern if consumed after that date. TPA is calling for all product labels to adopt the format by this July. But even this simplification isn’t as simple as you might hope. A few variations you might still see include abbreviations—“BEST By,” “BEST,” “BB” or “USE”—for small packages, and additional instructions like “Use within 7 days of opening.” —Kellee Katagi

DID YOU. KNOW?. Onyx Sorghum carries an antioxidant called 3-deoxyanthocyanin that neutralizes all known free radicals.

This little-known, gluten-free grain is gaining attention for its nutrition prowess and environmental friendliness. According to the Sorghum Checkoff Program, which promotes awareness of the grain, sorghum is in more than 1,000 items being sold in grocery stores across the U.S., and that number is growing. It can be served like rice or quinoa, and is full of nutrients including protein, iron, magnesium and phosphorus. One company, The Silver Palate, uses a specially formulated high-tannin, high-antioxidant black sorghum called Grain Berry Onyx Sorghum in its Grain Berry line of breakfast cereals. —K.K.

Plant-Based and Prebiotic Milk Silk, maker of non-dairy plant-based milks, creamers and yogurts, has added a new blend to its stable: Prebiotics Almond and Cashew milk with oats. So what’s the benefit? Prebiotics are specialized plant fibers that nourish the good bacteria in your gut. Technically, they are “food” for probiotics, which keep your gut healthy by controlling growth of harmful bacteria. According to a 2017 report, more than 80 percent of adults in the U.S. experience some type of digestive health problem. Each 8-ounce glass has 5 grams of added prebiotic fiber and only 50 calories.

LIVENATURALLYMAGAZINE.COM

BEGIN | FRED MEYER HIGHLIGHTS

presents

Branch Message Center Provided by Grace Bonney and Ms. Meyer’s Clean Day

MATERIALS & TOOLS L ong skinny branch (as straight as possible, but some curvature is OK) Two leather strips (up to 40 in. long) 1 2–24-inch roll of paper Two clothespins Two 1-inch nails

INSTRUCTIONS Decide how long you would like your leather straps to hang. We left ours 40 inches long, so they hang 20 inches when folded in half. Fold first strip in half to form a loop, and hold bottom of loop at height you want the roll of paper to hang. Place ends of strip together directly over one another and hammer a nail through ends to attach them to the wall. Slide roll of paper onto branch, then slip one side of branch into first loop on the wall. Fold second strip in half to make a loop; slide that loop under other side of branch. Ask a friend or use a level to help find where other strip should sit on the wall for paper to hang level. Once you’ve decided where the level height is, nail other loop of leather into the wall like you did with the first.

TIP If your paper won’t fit over the *branch, you can unroll the paper from the tube and make a looser roll you can fit over the branch.

The Soulfull Project Making healthy and delicious food accessible to all. B Y R E B E C C A H E AT O N

t’s an astounding statistic: More than 40 million people struggle with hunger in the LAUNCHING United States, including 13 million children. IN FRED MEYER IN Put another way, that’s one in eight Americans JANUARY! every day who do not know where their next meal is coming from. Megan Shea and the team at The Soulfull Project are working to counter this, one small step at a time. Launched in 2016 on the East Coast, the organization’s mission is this: For every cup purchased of one of their breakfast cereals, they provide a serving of their 4 Grain Blend hot cereal to a food bank. “In our first year, we donated 100,000 servings to 57 food banks in the New England and Atlantic regions,” says Shea, head of business and operations. Shea and several colleagues at Campbell Soup Company came up with the idea while on a consumer-research trip in Texas. “We met a single mother with three children who struggled to put food on their table, and we made a promise to help them in a more meaningful way,” Shea says. It took about a year, but finally, with financial support from Campbell, The Soulfull Project was born. Why breakfast cereals? “For so many people, breakfast is a big pain point. If you start off and make a bad choice at breakfast, your whole day is shot,” explains Shea. “Finding a healthy, wholesome breakfast that also helps your neighbor, there’s no better way to start your day.” The cereals, in bags and single-serve cups, are made with healthful oats and grains; some flavors also

COURTESY OF THE SOULFUL PROJECT

Clear the clutter and add a natural touch to your family’s message center. This easy DIY project creates a space to share information.

Delight in a

GARDEN-INSPIRED

CLEAN include seeds, spices and dried fruits. Then simply add hot water. “When you purchase our cereal, it’s a serving for a serving that goes back to your community,” says Shea. “Our hope is that The Soulfull Project will help make it easy for all of us to have an impact on the lives of our neighbors. We believe that everyone should have access to good things, and everyone deserves to feel good about the choices they make.” The organization is currently working with more than 200 food banks across the country, audited and approved through Feeding America, the nation’s largest domestic hunger-relief organization. And Shea shares that number will continue to grow. The cereals are also making their way into stores, including Fred Meyer. Read more inspiring stories about The Soulfull Project, and find recipes to make with their cereals at thesoulfullproject.com.

DARN GOOD SCENTS FROM HAND SOAP TO DETERGENT

BEGIN | SIMPLE TRUTHS

Food for Your Skin

Raid your pantry for ultra-healthy, cost-effective, DIY skin-care ingredients. Here’s what to look for. B Y K E L L E E K ATA G I

espite the high price tag on most skin-care products, maintaining healthy skin doesn’t have to be expensive. Most of the ingredients you need to nurture your skin can be found right in your kitchen cupboard, says Deborah Burnes, author of Natural Beauty Skin Care (Rockridge, 2016) and founder and CEO of Sumbody, a natural skin-care company featuring eco-friendly products. “Ingredients matter,” Burnes says. “Not all ingredients [in skin-care products] can penetrate skin, be metabolized by skin or are truly beneficial. Just because it costs more doesn’t necessarily mean it’s more effective. There’s a lot of power hiding in your pantry.” To get started, try this recipe from Burnes.

Cucumber contains vitamin C and caffeic acid, which soothe inflamed, irritated skin. Cucumber’s high water content makes it a hydration wonder. Tea plays different roles, depending on the kind: Chamomile calms inflammation and red, irritated or sensitive skin; red (rooibos) tea quells acne; and green and white teas fight wrinkles. Apple cider vinegar restores your skin’s pH balance, relieves sunburn and reduces age spots. As an antiseptic, it fights viruses, bacteria and yeast that cause acne and infection.

¼ cup sliced cucumber cup sliced lemon with rind 1 bag of chamomile, green, white or red (rooibos) tea ½ cup apple cider vinegar 1½ cups distilled water DIRECTIONS 1. Make tea using 1 tea bag and ½ cup boiling water. Let steep for 30 minutes. Cover, and set aside. 2. Slice cucumber and lemon; place in a small jar with a lid (like a jam jar). 3. Add apple cider vinegar. 4. Refrigerate overnight. 5. The next day, remove cucumber and lemon slices from apple cider vinegar and tea bag from the water. Add the tea to the cider, and shake well. 6. Place cooled toner in a misting bottle; keep in fridge. Mist on face after washing, or apply with a cotton ball.

FOR MORE NATURAL SKIN CARE RECIPES AND A LIST OF DEBORAH BURNES’ TOP FOOD-BASED INGREDIENTS FOR SKIN, VISIT LIVENATURALLYMAGAZINE.COM.

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CucumberLemon-Tea Toner

Teas for the Tummy

An old Indian proverb says, “Everything good is found in ginger.” Research from the University of Maryland Medical Center shows that the active oils and phenol compounds in ginger, such as gingerols and shogaols, give this spicy root its power to improve digestion, as well as enhance elimination and nutrient absorption.

Three natural herbs to soothe and support digestion

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GINGER

Have a bad stomach? Instead of popping pills or chewing an antacid, take care of your tummy the natural way with an herbal tea. Particularly during the colder months, tea is such a natural comfort. Here are three reliable choices.

PPERMINT

This herb’s naturally present menthol has relaxant and anti-spasmodic properties that relieve cramps and spasms in the gastrointestinal tract by moving gas through the body. Peppermint tea also stimulates bile flow to increase digestive efficiency and promote healthy bowel movements.

AMOMILE

Chamomile’s power comes in part from its essential oil, which has anti-spasmodic and anti-inflammatory properties that reduce flatulence and heartburn by mildly sedating and soothing the mucous membrane of the digestive tract. The natural sedative properties can also calm the nervous system and further ease digestion.

Numerous tea brands like Traditional Medicinals offer these single-herb teas, plus custom blends for digestion, including Ginger Aid, with ginger, blackberry and lemon myrtle, and Belly Comfort, with peppermint, fennel and ginger.

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POWER OF WE | BEGIN

A TOOLBOX FOR THE NEW YEAR Personal tools to inspire peace, positivity and prosperity. BY DR. JAMES ROUSE

e live in challenging times. So in this coming year, instead of simply turning to personal wellness resolutions and intentions, why not elevate wellness to the next level by also encouraging and inspiring others around you to live the best year of their lives. How? By using the following essential tools for your mind, body and spirit.

A Firewall MIND TOOL

You have the power to decide what to allow in your mind. This is your firewall. When I was learning to meditate, I was taught a Buddhist practice called “Strong Back, Soft Front,” in which you decide what to allow your mind to experience. Your front is soft when you are empathetic, loving and kind; your back is strong and courageous when you are discerning about what to allow in your environment. If you let in too much negative, your front weakens and can become negative. Use your firewall to keep a high watch, and integrate what encourages you, instead of what makes you less hopeful.

SHUTTERSTOCK

BODY TOOLS

Nutrition and Exercise

Good food and movement are two of the most powerful tools to keep your life in balance. When you over-sugar or overcarb, you are more susceptible to stress and become more emotionally liable to attract things you don’t want in your life. When you choose to eat a cleaner, healthier diet of organic and non-GMO foods whenever possible, this keeps your psyche and psychology clean. Eating more plant-based foods also lowers systemic inflammation, which in turn promotes optimism and vitality. Exercise has multiple benefits, too. Research shows that it positively affects our neurochemistry,

boosting production of feel-good compounds like dopamine and serotonin, which can bring a smile to your face and reduce stress by lowering your heart rate and blood pressure.

Karma Yoga SPIRIT TOOL

When you see a good person leading a good life, this becomes a positive contagion both psychologically and spiritually. When I was in my 20s, I lived in an ashram where I practiced karma yoga, the discipline of selfless action as a way to deeper purpose and meaning. It is about joyfully involving yourself in any activity. For me, it was working in the gardens, eating well, meditating and practicing mindfulness. My daily practices were in fact spiritual in nature and became a form of social activism that I imprint on others to promote self-care and be strong, courageous and compassionate. Research suggests we can stay strong and motivated when we see our wellness endeavors as a vehicle to move from “me” to “we.” The most important spiritual practice is to help elevate and serve others with less ego and more heart. We are alive to the degree we serve! 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.

BEGIN | WOMEN’S WELLNESS

Go Red for Heart Health EIGHT STRATEGIES FOR HEART-HEALTHY LIVING. BY DR. DEBRA ROUSE

t’s an eye-opening statistic: Heart disease remains the number one killer of American women. Approximately one in four women in the U.S. will die of heart disease. The good news is that it’s preventable. Heart health has been a longtime passion of mine, because I lost my father to sudden cardiac death when he was 59. In recognition of Heart Health Month in February, I offer the following heart-healthy advice.

Don’t skimp on healthy fats.

Aim for at least 20 to 30 percent fat in your diet in the form of avocado, extravirgin olive oil, wild salmon, grass-fed butter and/or ghee (in moderation), omega-3 fatty acids (DHA [docosahexaenoic acid] and EPA [eicosapentaenoic acid]), hemp seeds, flaxseeds and chia seeds. These fats offer anti-inflammatory and antioxidant benefits, and have been shown to reduce the risk of cardiovascular-related incidents.

Avoid unhealthy fats.

This includes partially hydrogenated fats/oils, hydrogenated oils, fried foods and trans fats. Evidence suggests eating these types of fats increases low-density lipoprotein (“bad”) cholesterol levels, which in turn increases the risk of heart disease.

WINTER 2018 | LIVE NATURALLY

Get lots of exercise.

Don’t smoke.

Interval training— short bursts of intense exercise followed by brief periods of rest—in particular is an effective and efficient way to strengthen the cardiovascular system and build a healthier heart. Smoking is a major risk, because it can damage the structure and function of your blood vessels. It is responsible for close to 20 percent of deaths from heart disease.

Consume plenty of fiber.

Get at least 25 to 30 grams daily. Adequate dietary fiber can protect against diabetes, stroke and high cholesterol levels. Choose foods like beans, legumes, fresh fruits and vegetables, ground flax, and hemp and chia seeds.

Don some red for National Wear Red Day on February 2 to increase awareness of heart disease. Share a photo of you and your friends in your best red gear on social media with #theheartfoundation.

Enjoy a plantbased diet.

Making the switch can lower your risk for high blood pressure, heart disease and type 2 diabetes. You don’t need to go vegan; simply eating a heavily plant-based diet will benefit heart health. Try including more high-fiber foods already mentioned. Substitute a few meat-based dinners for a vegetarian (bean, legume or nut-based) option. Include plenty of vegetables at every meal.

Practice mindfulness.

Decrease your sugar intake.

In a recent study of more than 200 people with active heart disease, practicing mindfulness meditation for 15 minutes daily lowered blood pressure and stress levels, which in turn decreased the risk of heart attack, stroke and death by nearly 50 percent.

Sugar elevates inflammation in the body and blood vessels. It also increases risk of type 2 diabetes, which raises heart disease risk. Aim to limit your intake to no more than 25 grams of sugar daily.

Dr. Debra Rouse is a registered naturopathic doctor and member of the Institute for Functional Medicine. drdebrarouse.com

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Omega-3s in the diet with the Omega-3 index.

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est known for post-workout recovery and nutrition, protein powder is also an ally when you’re time crunched in the morning and need a quick breakfast. Blend a scoop or two of powder with milk (dairy or nondairy) or water. Add in fruits and veggies, like spinach, even nut butter. Healthy, natural options abound, including a number of plant-based brands that are whey-free for vegans.

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Made with a diverse blend of plant-based proteins (several of which contain all essential amino acids), including: pea protein isolate (an isolate is higher in protein and lower in fat), artichoke protein, organic sprouted amaranth powder and organic sprouted quinoa powder. Sweetened with a touch of fructose and stevia.

Every serving of this new powder includes ¾ cup of dried kale and spinach, along with sprouted legumes and superfoods like pea protein, hemp, flaxseeds, chia seeds, turmeric, beets, lentils, and garbanzo and navy beans. More than 1 billion CFUs of Bacillus coagulans (a probiotic) support digestion and a healthy tummy. Lightly sweetened with monk fruit extract.

Both pea protein and organic sprouted brown rice protein give this plant-based meal replacement powder its maximum protein benefits. A blend of 23 vitamins and minerals provides 100 percent daily value (DV) of Vitamin C, 25 percent DV of calcium, and 20 percent DV of Vitamins A, D, E and K. Also provides prebiotic vegetable fiber for digestion and probiotics for gut health.

One bonus with this plant-based powder is a mere 1 gram of sugar per serving, thanks to natural stevia sweetener. Protein comes from a combination of pea protein and ground hemp seeds, pumpkin seeds and alfalfa. Also contains all nine essential amino acids for healthy body function.

Made with an impressive array of raw, organic, sprouted proteins (toting all the essential amino acids), including: pea protein, sprouted brown rice, organic amaranth sprout, organic buckwheat sprout, organic millet sprout, cracked-wall chlorella, quinoa, garbanzo beans, lentils and adzuki beans, plus flax, sunflower, pumpkin and sesame seeds. An added 3 billion CFUs of probiotics and enzymes in each serving support digestion.

Nutrition

1 scoop (30g): 21g protein; 120 calories; 4g carbs; 2g fat; 4g sugars

2 scoops (40g): 20g protein; 160 calories; 10g carbs; 6g fat; 1g sugars

2 scoops (60g): 22g protein; 210 calories; 29g carbs; 3g fat; 3g sugars

1 scoop (35g): 25g protein; 130 calories; 4g carbs; 2.5g fat; 1g sugars

2 scoops (31g): 22g protein; 110 calories; 2g carbs; 2.5g fat; 0g sugars

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KITCHEN | TIPS

Blade Basics

N K

n essential part of the kitchen, good knives can be a considerable investment. But once you have them, you’ll never go back. Following are tips from the experts at Viking cutlery on how to choose the best cutting tools for your kitchen.

The most important knives to have in the kitchen are: 1) a chef ’s knife (usually 8 inches), which can be used for chopping, carving, dicing and more; 2) a paring knife, which can be used for peeling and chopping, as well as more intricate work like removing seeds from a jalapeno or cutting small garnishes. A good pair of kitchen shears is also helpful for everything from trimming fat off meats to cutting leaves off root veggies or cutting a pita into triangles.

PA R I N G

WINTER 2018 | LIVE NATURALLY

For longevity, choose knives with a good stainless-steel blade. Look for full tang construction, which means that the blade and handle are one solid piece and that the metal in the handle goes the full length of the knife. This will be a stronger construction that will give you years of durability and use.

Rockwell hardness (rated as HRc for knives) is a good measure of the strength of the knife. The higher the HRc, the sharper the blade will be, but it will be more brittle. Ceramic knives have a high HRc. The lower the HRc, the more pliable the blade; that makes it easier to sharpen, but it won’t hold the edge as long between sharpenings. A good balance between ability to sharpen and edge-retention is 55–57 degrees of HRc.

N KITCHE

TIP Always hand-wash your good knives. Although most knives are dishwasher safe, the movement in the dishwasher puts the blade at risk of hitting other flatware and chipping or damaging the cutting edge.

TRY: The 8-inch Viking Culinary Professional Cutlery Carving Knife is great for holiday entertaining or everyday use. It has a heat-hardened German stainless-steel blade with an HRc rating of 55–56 for strength, sharpness and long life.

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TIPS | KITCHEN

Grilling. Despite its recent bad rap for the harmful chemical compounds it can create, grilling can be done safely if you stick to lower temperatures, avoid placing food directly over flames and remove it before it chars (or cut off charred parts). The American Institute for Cancer Research also recommends marinating meat in a mixture of vinegar, lemon juice, herbs and spices for at least 30 minutes before grilling to reduce HCA and PAH formation. Partially precooking meat immediately before grilling can minimize PAH formation by reducing the amount of time it’s exposed to smoke.

Stir-frying and sautéing.

Smart Cooking How you prepare your food can enhance or degrade its nutritional value. B Y K E L L E E K ATA G I

SHUTTERSTOCK

hould you boil your broccoli or steam it? Sauté chicken breasts or roast them? Taste and texture are, of course, important considerations for any cooking endeavor, but health implications should get a nod, too. Lower cooking temperatures are generally better for your health. That’s because higher temperatures alter the chemical makeup of your food, creating compounds with complicated names like heterocyclic amines (HCAs), polycyclic aromatic hydrocarbons (PAHs), advanced glycation end-products (AGEs) and acrylamide—all of which are bad for you and likely raise your cancer risk. That’s not to say we should eat only raw food. With food such as tomatoes and carrots, lower-temperature cooking slightly alters the form of some nutrients, making them easier for your body to absorb. Follow this guide to common cooking methods to make sure you’re using each to your advantage and not your detriment.

Steaming and slow cooking. The gold-standard healthy cooking methods: Temperatures are low, you don’t need oils or fats, and the moisture-contact is indirect (for steaming), which helps food retain its nutrients. Steamed vegetables are a no-brainer, but steamed fish and meats can be tasty, too. For tougher cuts of meat, slow cooking or steaming for several hours (aka braising) breaks down the connective tissue and tenderizes the meat.

Boiling. Boiling keeps food temperatures low, which prevents harmful compounds from forming, but it can also leach out substantially more nutrients than steaming, especially vitamin C and B-complex vitamins, which are water-soluble. Boil carrots to boost their available beta-carotene.

The key is to choose the right oil, one that can stand higher temperatures before it oxidizes and releases harmful free radicals. (For help selecting an oil, turn to page 26.) Even then, this method removes more nutrients from food than does steaming, according to China-based research. When stir-frying, keep your stove temperature at medium or low and stop just when food is tender.

Roasting. Keep temperatures as low as possible and remove food as soon as it’s done to minimize formation of acrylamide and other harmful chemical compounds. Try to avoid crispy or charred foods. Instead of coating vegetables with oil, add a small amount of water or vegetable stock to the bottom of the pan to keep them moist.

Broiling. Be careful with this cooking method, which uses high temperatures at close range to quickly cook your food. Keep cooking times short to reduce charring and crisping. If you broil meat, use thin cuts, which cook faster. LIVENATURALLYMAGAZINE.COM

K I T C H E N | H E A LT H Y P I C K S

The Many Faces of Yogurt

Today’s yogurt aisles are vast and varied. Here’s how to navigate yours. B Y K E L L E E K ATA G I

ou can’t argue with science: Studies show that yogurt eaters—both men and women—tend to be healthier overall and have better metabolic profiles than those who don’t eat yogurt. This creamy, versatile staple contains ample nutrients, including high doses of calcium, protein, vitamin B12, riboflavin, phosphorus and sometimes probiotics. In addition, these days there are so many varieties of yogurt that all people can find one type to suit their tastes. Here’s an overview of your options.

This thick, creamy variety skyrocketed in popularity over the past decade, now accounting for more than 50 percent of all yogurt sales. It’s made by straining out the liquid whey, leaving a dense and tangy yogurt that’s extra high in protein and low in lactose. Also, traditional Greek yogurt doesn’t contain modified cornstarch, whey concentrates or other thickening agents. Try: DANNON OIKOS Look for delicious flavors such as lemon meringue and triple berry. FAGE This popular brand contains live cultures and no added thickeners.

WINTER 2018 | LIVE NATURALLY

ICELANDIC. Also called skyr (pronounced “skeer”), Icelandic yogurt is becoming a consumer favorite. Even thicker and higher in protein than Greek yogurt—it takes four cups of milk to make a cup of Icelandic versus three cups for Greek—it’s also usually less tangy and contains less sugar. Try: SIGGI’S Uses milk from grass-fed cows; the flavored varieties have only 8–11 grams of sugar.

AUSTRALIAN. Fashioned after yogurt from Down Under, Australian yogurt generally uses whole milk, infused with a bit of honey and packed with live, active cultures. It’s not strained, so its texture resembles that of traditional yogurt. Try: NOOSA Every tub of Noosa’s blueberry flavor employs 70 farm-fresh blueberries; and don’t miss the Noosa Mates honey pretzel peanut variety with honey yogurt and crunchies.

ORGANIC. Some studies have shown organic dairy to be higher in omega-3s and conjugated linolenic acid (CLA), an essential fatty acid that may increase metabolic rates and strengthen immunity. Organic yogurts are also free of added steroids, growth hormones and pesticides that are toxic to humans. Try: STONYFIELD For more than 30 years, this brand has delivered delicious and pure, organic products. DREAMING COW This grass-fed yogurt features delicious flavors like honey pear and maple ginger.

SHUTTERSTOCK (2)

GREEK.

It’s All in the Delivery PROBIOTIC.

NONDAIRY.

All yogurts begin with live, active cultures, but not all contain clinically verified beneficial strains known as probiotics. To get more of these beneficial bacteria—good for your immune system and more—look for the phrase “live, active cultures” on the package, or a list of which strains the yogurt contains. Opt for types with less sugar, which can counteract the benefits of the probiotics.

Many people who are lactose-intolerant can enjoy yogurt because of its lower lactose levels, but for those allergic to milk, nondairy options offer creamy, tasty, plant-based goodness. Popular dairy substitutes include almond, coconut and soy milks.

Try: ACTIVIA Provides billions of CFUs of beneficial bacteria, which can relieve minor digestive distress. STONYFIELD Delicious, organic and packed with six strains of beneficial probiotics.

Try: SO DELICIOUS This vegan product uses coconut milk for its base, with a rich and creamy result. SILK Choose from tasty almondor soy-based flavors, including peach mango and dark chocolate coconut.

We’ve come a long way from simple tubs of yogurt. Shelves abound with packages that suit your every need. Innovations we applaud include: single-serve containers with separate compartments containing mix-ins, squeeze tubes for people on the go, and an ancient but newly popular style: drinkable yogurt (like Drink Chobani), also called kefir, which is high in probiotics.

A Kitchen Staple Yogurt is delicious on its own, but it’s also a healthy substitute for mayonnaise or sour cream in nearly any recipe. You can also use it to cut down on butter when baking: Replace half the butter with half as much plain yogurt—for example, for 1 cup of butter, use half a cup of butter and a quarter cup of yogurt. For oil, exchange half the oil for three-fourths the amount of yogurt. For creamy smoothies, use yogurt instead of milk.

VISIT LIVENATURALLYMAGAZINE.COM AND SEARCH “YOGURT” FOR DELICIOUS RECIPES USING VARIETIES OF YOGURT.

LIVENATURALLYMAGAZINE.COM

Find a spoonful of nutrition in every bite. Yogurt can be part of a healthy eating pattern because it is a smart snack, a delicious cooking ingredient or a great choice for dessert. Yogurt is nutrient-dense and a good source of protein, calcium and vitamin D. ©2018 The Dannon Company, Inc.

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F L AV O R S | K I T C H E N

America’s Mediterranean SWEETHEART Why olive oil has captured the nation’s heart—and how best to use it. B Y K E L L E E K ATA G I

live oil’s smooth, rich taste and abundant health claims make it the golden child of the U.S. oil scene. It’s a staple of the Mediterranean diet, which sources such as the Mayo Clinic and Harvard Health tout as a healthy approach to disease prevention (although nearly all experts recommend consuming it in moderation, because it’s so calorie-dense).

What’s in It? Abundant monounsaturated fats (one of the good kinds) account for much of olive oil’s popularity. High-quality varieties also provide about 10 percent of your daily requirements of vitamins E and K in each tablespoon. It’s also rich in phytosterols and anti-inflammatory polyphenols.

Buy It, Store It, Use It

SHUTTERSTOCK PHOTO CREDIT

Dig deeper before you buy. The USDA enacted new olive-oil standards in 2010, but they are not well enforced. Check each company’s website to learn more about how they process their oil. Also, look for the most recent harvest date for a fresher product. Store the bottle in a cool, dark place to minimize exposure to light, heat and air. Unopened olive oil can have a shelf life of 18 to 24 months, but once opened, experts suggest using it within one to six months (opinions vary widely!). Olive oil is ideal for salad dressings and bread dips. You can also use it for lower-heat sautéing, and some varieties for high-heat cooking above a 400° smoke point (see sidebar on page 35 about smoke IT TAKES 1,OOO points). It’s a tasty ingreOLIVES TO MAKE 1 LITER OF THE dient in granolas, soups, HIGHEST-QUALITY and some breads and OLIVE OIL. baked goods, too.

KNOW THE TERMS Olive oil comes in a dizzying number of varieties. Here we break down the label jargon so you know what you’re getting. Extra-virgin: The gold standard. Coldpressed once, without heat or chemicals, using fresh olives. Strongest flavor and most nutrients. Lower smoke point (320° to 375°). Ideal for dressings and dips. Virgin: Also uses mechanical, not chemical processing, but has some flavor defects (usually a higher acidity) and a milder flavor. Its smoke point is 390° to 420°. Cold-pressed: Extracted without chemicals or heat.

Pure: Don’t let the name fool you. This is a lower-quality oil, because it is partially or fully chemically extracted, with a smoke point of 420° to 450°. Light or Extra-Light: This refers to the milder flavor, not to the number of calories or amount of fat. It’s the most refined (read: processed) of the varieties, which means it has the least nutrition and flavor, but the highest smoke point (468°). Refined: Uses chemicals to extract the oil, which strips it of nutrients and flavor. Its smoke point is 450° to 468°. Expeller-pressed: Extracted without chemicals, but friction created during the mechanical processing can expose the oil to higher temperatures.

DID YOU KNOW?. All black olives were once green olives—they’re just riper. LIVENATURALLYMAGAZINE.COM

K I T C H E N | F L AV O R S

Oil-icious!

Your choice of cooking oil can make or break a dish. This guide can take the toil out of selecting the best option in every situation. B Y K E L L E E K ATA G I

ong gone are the days when choosing a cooking oil meant deciding between vegetable oil and butter. Today, the edible-oil shelves teem with variety, often leaving shoppers confused about what to buy. Use this quick primer to some of our favorite oils to discern what to look for in an oil—and which to use when.

Avocado.

Grapeseed.

Coconut.

Palm.

Use for: high-heat cooking, sautéing, roasting, salad dressing

Use for: high-heat cooking, sautéing, salad dressing

Use for: baking, stir-frying, sautéing

Use for: high-heat cooking, sautéing, roasting

Smoke point: 350˚ virgin, 450˚ refined

Smoke point: 450˚

Smoke point: 480˚ to 520˚ Key nutrients: vitamin E, lutein, oleic acid (monounsaturated fats) Keep in mind: Tends to be very expensive. Has a mild flavor.

Smoke point: 390˚ to 420˚ Key nutrients: vitamin E (19% DV in 1 tablespoon), antioxidants Keep in mind: Choose organic, or cold- or expeller-pressed; chemical processing creates harmful compounds called polycyclic aromatic hydrocarbons (PAHs). Also, is low in omega-3s and high in omega-6s.

Key nutrients: medium-chain triglycerides (MCTs), which are used for energy instead of being stored as fat. Keep in mind: Unrefined or virgin varieties impart a coconut flavor to dishes. Solid at room temperature.

Key nutrients: very high in vitamin A (about 400% DV in 1 tablespoon), vitamin E Keep in mind: Has a strong flavor. Opt for red palm oil, which is derived from palm fruit versus the seed. Also, choose Rainforest Alliance Certified or Palm Done Right products to prevent harmful deforestation. Semi-solid at room temperature.

COCONUT OIL IS TYPICALLY IN A SOLID FORM WHEN YOU BUY IT, BUT LOOKS LIKE THIS WHEN HEATED.

Buying Basics Consider paying the extra price for oils extracted and processed without chemicals or heat, both of which can strip them of flavor and nutrition, and oxidize them, making them harmful to your health. Words to look for on the label include: virgin or extra-virgin, unrefined, organic, cold-pressed, and expeller-pressed (uses mechanical processes that involve friction, which can introduce heat).

What is a smoke point? Each oil has a smoke point, the temperature at which it stops shimmering and starts to smoke. At this point, the fat starts to break down, releasing a substance called acrolein that can give food an acrid taste. It also oxidizes, creating harmful free radicals. Lower smoke point oils (under 400˚) are best suited to drizzling, dressings and lower-temperature cooking.

Sesame.

Walnut.

Sunflower.

Flaxseed.

Use for: stir-fries, dressings, dipping sauces, marinades

Use for: salad dressings, cold sauces, smoothies

Use for: salad dressings, smoothies

Use for: salad dressings, cold sauces, smoothies

Smoke point: 320˚ unrefined, 400˚ semi-refined

Smoke point: 225˚ unrefined; 440˚ refined, semi-refined

Smoke point: 225˚

Smoke point: 350˚ unrefined, 450˚ semi-refined Key nutrients: antioxidants, small amounts of vitamin K Keep in mind: Has a strong, distinct flavor, usually associated with Asian cooking. Comparatively stable against oxidization.

Key nutrients: omega-3s, antioxidants Keep in mind: Can make food bitter when heated, best used uncooked. Tends to be expensive.

Key nutrients: high in vitamin E (29% DV in 1 tablespoon) Keep in mind: Mild, neutral flavor. Mostly omega-6s. Don’t use unrefined for cooking. High-oleic varieties have more monounsaturated fats.

Key nutrients: omega-3s, vitamin E (12% DV in 1 tablespoon) Keep in mind: Very short shelf life (a few weeks, even when refrigerated). Not stable when heated, best used uncooked.

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LIVENATURALLYMAGAZINE.COM LIVENATURALLYMAGAZINE.COM

KITCHEN | GADGETS

Spy on Your Fridge

You’re at the grocery store, trying to remember if you need more milk or if you have all the ingredients for dinner. Enter FridgeCam, a wireless camera that allows you to see the contents of your fridge from anywhere, via the FridgeCam app. Along with providing a visual of the inside of your fridge, the app can send reminders about expiration dates to help you manage food waste, and alert you when specific items are running low or depleted. $150; smarter.am

Cool Kitchen Tools Trick out your kitchen with these handy gadgets.

High-Tech Tea

The British tradition of perfectly brewed tea is now available in the U.S. via the iKettle. This smart teakettle enables users to remote-boil water from anywhere using the Smarter app. The app can also adjust temperature and schedule Wake Up Mode so that water is always hot first thing in the morning or Home Mode for your return home in the evening. In addition to its stand-alone features, iKettle works with Amazon Alexa or Google Assistant to respond to a simple voice command. $150; smarter.am

WINTER 2018 | LIVE NATURALLY

Smart Mixer

The recipe instructions say “blend with a mixer for 2 minutes.” Do you set a timer? Keep a close eye on your watch? With KRUPS’ new 10-speed Digital Hand Mixer with turbo boost, you can simply set a count-up timer on the mixer to keep track of how long you’ve been mixing. There’s even a pause function if you need to put the mixer down to attend to something else and then start again. $50; krupsusa.com

Sharper Knives Grill Indoors

The T-fal OptiGrill + allows you to grill indoors yearround. A cooking sensor automatically adapts to the thickness of your food and delivers doneness from rare to well done for six different programs: burgers, poultry, panini, sausage and pork, red meat, and fish. There’s also a manual setting to customize the temperature for grilling veggies and fruit. Angled grills allow fat to drip off easily into the drip tray; grills and tray are dishwasher safe. $150; t-falusa.com

Dull knife blades make kitchen work unnecessarily difficult. AnySharp’s Pro Knife Sharpener can fix that. The compact tool features a PowerGrip suction base to securely attach it to any flat surface, making it safe and easy to use with one hand. Just three or four strokes—in the same direction—hones blades, even hardened steel and serrated knives. Available in nine fun colors. $22; anysharpusa.com

COOKBOOKS

COOKBOOKS FOR THE NEW YEAR

Three new cookbooks to boost your recipe repertoire in 2018. NURTURE YOURSELF FROM A GLASS Drinks are wonderful wellness tools because most are easy to make and easy to consume. In Healing Tonics, Juices, and Smoothies (Skyhorse, 2017), author Jessica Jean Weston, a holistic health coach and owner of Superfresh! Organic Café in Vermont, shares 100-plus flavorful and healthful drinks, including herbal teas, hot elixirs, smoothies and fermented concoctions. Just in time to accommodate New Year’s resolutions, the book also features three nourishing cleanses, with recipes for detoxing and hitting the reset button.

SLOW-COOKER IDEAS More than 80 percent of U.S. households use slow cookers. Stock the Crock (Oxmoor House, 2017), by New York Times best-selling cookbook author Phyllis Good, offers 100-plus delicious recipes to make in a slow cooker, as well as 200 easy-to-follow variations for dietary preferences, such as gluten-free, paleo and vegan. Enticing recipes include Lasagna in a Soup Bowl, Maple Brushed Salmon and Pumpkin Spice Crème Brulee. With this book, you can spend more time with family and friends while dinner is cooking.

RIGHT: SARAH ADDY PHOTOGRAPHY PHOTO CREDIT

FOR FAMILY AND FRIENDS Inspired by her Italian family’s cooking legacy, Valerie Bertinelli, award-winning actress, best-selling author and Food Network personality, shares more than 100 flavorful and nonfussy recipes in her new cookbook Valerie’s Home Cooking (Oxmoor House, 2017). “This book is filled with dishes that I personally love and share daily with family and friends,” she writes. Bertinelli shares a story behind every recipe, including how she made meatloaf for her son Wolfie every Thursday (now Turkey Meatloaf Burgers), along with entertaining anecdotes and cooking tips and tricks.

VISIT LIVENATURALLYMAGAZINE.COM FOR RECIPES FROM EACH OF THESE BOOKS, INCLUDING SORE THROAT SOOTHER, LASAGNA IN A SOUP BOWL AND HOMEMADE CANNOLI.

PREP LIKE A PRO

Cooking for Different Diets Shorten your learning curve on embracing a paleo or gluten-free lifestyle with these smart suggestions. B Y K E L L E E K ATA G I Dietary changes can often leave you floundering in the kitchen— sometimes to the point that you give up entirely. For a smoother switch to gluten-free or paleo, follow these expert tips from Jennifer Peters of Just BE Kitchen, a paleo and gluten-free eatery in Denver.

1 | Plan ahead. Take a few hours on Sunday to prep for the week. Make a slow-cooker dish of pulled pork, for example, and you can use it for a few days in a variety of dishes. Roast veggies, and portion some out for each day of the week. Grill a bag of chicken thighs for the week, and top with a nonsugar barbecue sauce.

2 | Consider your fats. Getting healthy fats in your cupboard is key. Invest in grass-fed butter, coconut oil and/or avocado oil to use as staples. Olive oil is great for dressings. Also, remember to reuse bacon fat and other animal fats for cooking.

3 | Keep costs down. Your best bet is to keep it simple. Emphasize vegetables and healthy proteins over packaged paleo or gluten-free products. Stock up on meats and other protein items when they go on sale, and then freeze the excess. Consider making your own, less-expensive gluten-free flours by investing in a high-powered blender and grinding rice or nuts into flour.

4 | Put your grill to use. In addition to meats, veggies roast wonderfully on the grill. Try mushrooms, peppers, asparagus, carrots, radishes, sweet potatoes and more. Use avocado oil as your marinade, and steer clear of sugar-based sauces and marinades—make your own instead. Paleo eater Jennifer Peters is the founder, CEO and chief foodie officer of Just BE Kitchen, a restaurant in Denver serving nourishing foods, free of gluten, grains and refined sugars. LIVENATURALLYMAGAZINE.COM

KITCHEN | GET SMART

Protein the Plant Way

Emulate the taste and texture of meat with a plethora of alternatives. B Y R E B E C C A H E AT O N

rotein. It’s an important nutrient and building block of bones, muscles, cartilage, skin and blood. It’s available from animal sources, including milk, meat, fish and eggs, but it’s also plentiful in plant sources such as soy, beans, nuts and peas. If you’re striving to follow a more plant-based diet, look for meat-substitute options made from soy, wheat gluten or vegetables (or a combination), which continue to pop up in the refrigerated and frozen sections of grocery stores. We asked cookbook author and award-winning vegan chef Mark Reinfeld (veganfusion.com) for his personal favorites and how best to prepare them.

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Higher in protein than tofu or tempeh, with a very meat-like texture, seitan is made from processed wheat gluten. If you’re celiac or gluten-free, it’s best to avoid. The name comes from the Japanese words “sei” meaning “to be, become, made of ” and “tan,” as in tanpaku, which means “proteins.” It’s a primary ingredient in many mock meats, such as Field Roast and Gimme Lean. TIPS “Depending on how you flavor it, seitan can emulate chicken, beef or pork,” says Reinfeld. It has a dense, chewy texture that holds up to grilling, baking, frying, simmering or steaming. Much like tofu, seitan has little flavor and acts like a sponge to absorb flavors from sauces and marinades. “I love using it in stir-fries,” Reinfeld adds. GOOD SOURCE OF calcium and iron

WINTER 2018 | LIVE NATURALLY

Tempeh

PROTEIN

31 grams per cup

20 grams per cup

Tempeh is a soy-based meat alternative that’s firmer than tofu with a grainier texture and a savory, nutty flavor. It’s made from cooked, slightly fermented soybeans formed into a firm patty or block. TIPS Tempeh is very versatile. Slice or cube it, and use just like meat in soups, stews and stir-fries. “I like crumbling or grinding it up in a food processor and using it like ground meat in a Bolognese sauce or chili,” Reinfeld says. GOOD SOURCE OF manganese, phosphorus, magnesium, riboflavin, fiber and calcium

Tofu

Tofu or bean curd is a great substitute for meats—including pork, chicken, beef and seafood—in recipes. It’s made by curdling fresh soy milk, pressing it into a solid block and then cooling it. TIPS Tofu gets a bad rap for being bland and spongy. “But it has an amazing ability to absorb flavors through spices and marinades,” says Reinfeld. Extra-firm tofu is best for baking, grilling and stir-fries. Use soft or silken tofu in sauces, desserts, smoothies and salad dressings. GOOD SOURCE OF calcium, iron, manganese, selenium and phosphorus

STOCKFOOD.COM

Seitan

72 grams per cup

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E AT | DISH IT UP

Peared Off Versatile and delicious in a multitude of recipes, pears boast more fiber, potassium and folate than apples. We offer up a selection of delectable savory and sweet dishes, using a plethora of pear varieties.

WHOLE-WHEAT SPAGHETTI WITH PEARS, RADICCHIO AND BROWN BUTTER

WINTER 2018 | LIVE NATURALLY

PEAR, BALSAMIC ONION AND GOUDA SANDWICH

PHOTO AARON CREDIT COLUSSI; FOOD STYLING: ERIC LESKOVAR; PROP STYLING: NICOLE DOMINIC

IN THE ODYSSEY, THE GREEK POET HOMER LAUDS PEARS AS A “GIFT OF THE GODS.”

GRILLED PEAR SALAD WITH PISTACHIO-CRUSTED GOAT CHEESE GRAPES

DID YOU KNOW?. Evident in the works of Renaissance masters, pears have long been a still-life subject for artists.

PEAR CRISP

PEAR CARE: RIPENING Did you know that pears are one of the few fruits that do not ripen on the tree? They are harvested when mature and, if left at room temperature, slowly ripen from the inside out. Leave firm, unripe pears at room temperature so they can ripen. To check for ripeness, apply gentle pressure to the neck, or stem end, of the pear with your thumb. If it yields to pressure, then it’s ripe and ready to eat. Once the pear is ripe, it can be refrigerated to slow the ripening process and saved for use up to five days later.

PHOTO CREDIT

PEAR AND SWEET POTATO SOUP

It’s best not to freeze fresh pears because the juice and fibers will separate when thawing. Freezing cooked or processed pears with added sugar, such as a pear sauce or pear pie filling, will work.

TIP: For speedy ripening, place underripe pears in a fruit bowl at room temperature near other ripening fruit like bananas, which naturally give off ethylene that accelerates the ripening process. And if you find yourself with a few too many overripe pears, blend them into smoothies, soups, sauces and purees.

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E AT | DISH IT UP

Pear, Balsamic Onion and Gouda Sandwich SERVES 8

2 ounces coconut oil, divided 2 red onions, sliced into ¼-inch-thick rounds 2 teaspoons kosher salt ¼ cup balsamic vinegar 1 tablespoon brown sugar Ground black pepper, to taste 16 slices crusty baguette or ciabatta bread 4 cups smoked gouda, grated 2 Red Bartlett pears; halved, cored and thinly sliced DIRECTIONS 1. To make balsamic onions: In a medium nonstick skillet, melt 1 ounce coconut oil over medium heat. Add onion and salt; cook, stirring often, until onion begins to caramelize. Add vinegar, sugar and black pepper; then simmer until onions are soft and liquid is reduced to a glaze. Set aside. 2. Building the sandwich: Top a slice of bread with ½ cup cheese, followed by pear slices and balsamic onions. Place second slice on top. Press gently. 3. Wipe out skillet used to cook the onions; melt remaining 1 ounce of coconut oil over medium heat. Place two sandwiches in skillet, press gently with spatula, and reduce heat to medium low. Cook 2–3 minutes or until golden brown. 4. Flip sandwiches, and again cook until golden brown. Repeat with remaining sandwiches. 5. Transfer sandwiches to plates, cut in half, and serve. PER SERVING: 319 CAL; 12G PROTEIN; 12G FAT; 42G CARB (12G SUGARS); 393MG SODIUM; 2G FIBER

Whole-Wheat Spaghetti with Pears, Radicchio and Brown Butter SERVES 8

2 pounds whole-wheat spaghetti 2 radicchio heads, cored and cut into 2-inch pieces 4 green Bartlett pears, sliced 2 tablespoons salted butter 2 tablespoons extra-virgin olive oil 3 cups arugula 2 cups Parmigiano-Reggiano cheese, grated 2 ⁄3 cup hazelnuts or pecans, chopped DIRECTIONS 1. In a large pot, boil water. Add spaghetti, and cook al dente (slightly starchy). 2. Prepare radicchio and pears for cooking. 3. Place a large saucepan over medium heat. Add butter, and cook for 3–4 minutes until it starts to brown lightly and becomes fragrant. 4. Drain pasta when finished, but reserve a cup of pasta water. It can be used if pasta is getting dry, or as a sauce thickener. 5. Add pasta to browned butter and coat well over low heat. Add radicchio and arugula; cook 1–2 minutes until wilted and well incorporated. 6. Turn off heat and add sliced pears, stirring gently. Add pasta water if needed. 7. Transfer to a bowl, and garnish with cheese and hazelnuts. PER SERVING: 420 CAL; 14G PROTEIN; 19G FAT; 49G CARB (10G SUGARS); 271MG SODIUM; 8G FIBER

Live Naturally is excited to partner with Johnson & Wales University. Jack Maguire, Chef Adam Sacks and Morgan Sauer (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. NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

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Grilled Pear Salad with Pistachio-Crusted Goat Cheese Grapes SERVES 6-8

Dressing: ¼ cup red wine vinegar 5 ounces reduced or no added sugar raspberry jam 2 tablespoons fresh basil, chopped 1 garlic clove, minced ½ teaspoon salt ½ teaspoon ground black pepper 1 ⁄3 cup canola oil

Salad: 3 Bartlett pears (red or green), cut into ½-inch-thick wedges 2 cups red, seedless grapes 4 ounces goat cheese ½ cup pistachios, ground 2 cups mixed salad greens, chopped ½ red onion, thinly sliced 2 cups fresh raspberries ¾ cup cashews, honey-roasted or raw

Pear and Sweet Potato Soup SERVES 8

¼ cup olive oil 2 cups chopped yellow onion 2 garlic cloves, minced 8 Anjou pears, peeled and chopped 3 sweet potatoes, peeled and chopped 2 teaspoons salt 2 teaspoons fresh thyme, chopped 2 quarts vegetable broth Salt and pepper, to taste 1 tablespoon butter 1 tablespoon brown sugar 1 Anjou pear, chopped in ¼-inch cubes 2 tablespoons roasted pumpkin seeds Pinch of cinnamon DIRECTIONS 1. In a large pot, heat olive oil over medium heat; add onion, and cook until translucent. Add garlic, and cook until fragrant, about 30 seconds.

DIRECTIONS 2. Add pears, sweet 1. Preheat grill to 350– potatoes, salt and 400° (medium high). thyme; cook 5 Pear Crisp Grill pear wedges minutes, stirring Find online at with grill covered, occasionally. livenaturally1–2 minutes on each magazine.com side, until gold3. Pour in broth. en. When finished, Bring to a boil; then remove pears from grill reduce, cover, and let and allow to cool. (Note: simmer 30 minutes. If a grill is not accessible, pears 4. Transfer to a blender, and procan be sautéed in a nonstick pan cess until very smooth. Season until golden brown.) with salt and pepper. 2. Whisk together red wine vin5. In a small saucepan, melt butegar, jam, basil, garlic, salt and ter, add brown sugar, and cook pepper in a small bowl. Slowly until melted. Add chopped pear add canola oil while constantly and pumpkin seeds, and sauté whisking until smooth. until caramelized. Sprinkle with 3. Cover grapes with goat cinnamon. cheese, and roll them in ground 6. Pour soup into bowls; then pistachios to make a crust. garnish with caramelized pear 4. In a large bowl, combine cubes. Can be served chilled mixed greens, onion, raspberries or warm. and nuts. Add desired amount PER SERVING: 190 CAL; 1G PROTEIN; 7G FAT; of vinaigrette, and toss. 35G CARB (20G SUGARS); 760MG SODIUM; 5. Serve and top with pears and crusted grapes, plus any remaining goat cheese. PER SERVING: 317 CAL; 7G PROTEIN; 20G FAT; 32G CARB (15G SUGARS); 78MG SODIUM; 8G FIBER

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E A T | FA S T & F L AV O R F U L

Morning Fuel

Tired of cereal or a granola bar for breakfast? Get out of the sameold-foods rut and kick-start your day with these easy-to-make ideas. BY GENEVIEVE DOLL

Spiced Coconut Chia Pudding with Toasted Hazelnuts and Pomegranate The ideal make-ahead breakfast, easy to eat on the go. Chia seed pudding is best prepared the night before, to properly thicken and allow flavors to develop. SERVES 8 (½-CUP SERVINGS)

2 cups water ½ cup chia seeds 1 (13.5-ounce) can coconut milk 1 ⁄3 cup maple syrup 2 teaspoons freshly grated ginger

WINTER 2018 | LIVE NATURALLY

1 teaspoon cinnamon ½ teaspoon ground cardamom 2 pinches salt 1 cup hazelnuts 1 medium pomegranate, seeds removed

DIRECTIONS 1. In a medium bowl, add water and whisk in chia seeds. Let sit 10 minutes, until mixture becomes gelatinous. 2. Meanwhile, in a small bowl whisk together coconut milk, maple syrup, spices and salt. 3. Add coconut milk to chia seed mixture; whisk vigorously to break up any clumps. 4. Allow pudding to chill for at least 20 minutes to thicken, preferably overnight.

5. Warm a medium skillet over medium-low heat. Add hazelnuts, and toast until golden brown, stirring often to prevent burning, about 5 minutes. Transfer to a dish towel, and rub to remove loose skins. Roughly chop. 6. Top chia pudding with hazelnuts and pomegranate seeds. PER SERVING: 315 CAL; 6G PROTEIN; 24G FAT; 25G CARB (13G SUGARS); 37MG SODIUM; 8G FIBER

AARON CREDIT COLUSSI; FOOD STYLING: ERIC LESKOVAR; PROP STYLING: NICOLE DOMINIC PHOTO

EXPERIMENT WITH ALTERNATIVE TOPPINGS, SUCH AS BERRIES AND TOASTED COCONUT FLAKES.

Apple Ginger Sausage with Sautéed Kale Apples and ginger take center stage in this sweet and mildly spicy breakfast sausage. A simple preparation of kale makes for a nourishing accompaniment. Any kale variety can be used; try purple or lacinato. SERVES 4 (2 SAUSAGES PER PERSON)

½ pound ground turkey ½ pound ground pork 1 teaspoon salt, divided Freshly ground pepper 1 medium Gala apple, medium dice (about 1 cup) 2 teaspoons grated ginger 1 large bunch kale 1 tablespoon unsalted butter Juice of ½ lemon, more to taste DIRECTIONS 1. Preheat oven to 425°. Line a baking sheet with parchment paper. 2. Place turkey and pork in a large bowl. Sprinkle ¾ teaspoon of the salt and pepper over top; then add apple and ginger. With lightly oiled hands, mix only until incorporated. 3. Form mixture into eight patties, about ¾-inch thick, and place on baking sheet. Bake 15–17 minutes, until firm to touch and juices run clear. 4. Meanwhile, remove stems from kale. Roughly chop into bite-sized pieces. 5. Melt butter in a large skillet over medium heat. Add kale and remaining ¼ teaspoon salt. Sauté 4 minutes, until leaves are bright green and volume has reduced by about half. Season with lemon juice, adding more to taste. 6. Serve sausage over a mound of greens. PER SERVING: 328 CAL; 23G PROTEIN; 20G FAT; 15G CARB (3G SUGARS); 420MG SODIUM; 3G FIBER

KALE STEMS CAN BE SAVED AND ADDED TO A FREEZER BAG OF VEGETABLE SCRAPS, TO LATER BE USED FOR VEGETABLE BROTH.

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USE A MICROPLANE ZESTER TO ACHIEVE THIN WISPS OF CITRUS ZEST. USE GENTLE PRESSURE WHEN ZESTING TO AVOID WHITE PITH, WHICH CAN BE BITTER.

Orange Cranberry Almond Muffins Quick and easy to prepare, this almond flour–based muffin provides a great source of protein to begin your day. Savor the inviting aromas of orange and cranberry, perfect for the season. MAKES 1 DOZEN MUFFINS

WINTER 2018 | LIVE NATURALLY

Zest of 2 large oranges 3 eggs 3 tablespoons unsalted butter, melted 1 ⁄3 cup fresh orange juice (about 1 large orange)

DIRECTIONS 1. Preheat oven to 375°. Line muffin cups with 12 muffin liners.

4. Use a scoop to distribute batter evenly among muffin cups.

2. In a large bowl, whisk together almond flour, coconut sugar, baking soda and salt. Stir in dried cranberries and orange zest.

5. Bake about 18 minutes, until golden and firm to touch. Allow to cool slightly before transferring to a cooking rack.

3. In a small bowl, whisk together eggs, butter and orange juice. Add to dry ingredients; stir just to combine.

PER SERVING: 219 CAL; 5G PROTEIN; 4G FAT; 41G CARB (15G SUGARS); 117MG SODIUM; 2G FIBER

PHOTO CREDIT

3 cups almond flour ½ cup coconut sugar ½ teaspoon baking soda ¼ teaspoon salt ½ cup dried cranberries

FA S T & F L AV O R F U L | E A T

Leek and Spinach Frittata with White Cheddar This rustic egg dish features leeks, spinach and parsley, but other vegetables in your refrigerator can be substituted. Incorporate a couple of additional egg whites for an extra-fluffy frittata. SERVES 6 2½ tablespoons butter, divided 2 medium leeks; white parts only, thinly sliced into half-moons 1 dozen eggs ½ teaspoon salt

Freshly ground pepper 2 cups loosely packed baby spinach, roughly chopped ¼ cup roughly chopped parsley ½ cup grated white cheddar cheese

DIRECTIONS 1. Preheat oven to 425°. Melt 2 tablespoons of the butter over medium-low heat in a 10-inch ovenproof skillet. Add leeks and a couple of pinches of salt. Sauté until softened, 3–4 minutes. 2. Meanwhile, whisk eggs, salt and pepper in a large bowl. 3. Add spinach and remaining ½ tablespoon butter to skillet; cook for about 1 minute, until spinach is wilted. 4. Whisk parsley into eggs, and pour eggs into skillet. 5. Place in oven, and bake 12–14 minutes, until frittata is puffed and eggs are firm to touch. Top with cheese, and bake an additional 2 minutes until melted. Serve warm. PER SERVING: 226 CAL; 14G PROTEIN; 17G FAT; 5G CARB (2G SUGARS); 390MG SODIUM; 1G FIBER

AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR; PROP STYLING: NICOLE DOMINIC

TOP WITH YOUR FAVORITE HOT SAUCE FOR A CONTRASTING FLAVOR.

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H E A LT H Y K I T C H E N | E A T

Put Some Purple on Your Plate

In case you hadn't noticed, purple is a popular color in the grocery aisles these days. Whether it’s violet cauliflower or purple kale, berries, potatoes or cabbage, the hue is strikingly beautiful on your plate and excellent for your health. B Y K I M B E R LY L O R D S T E WA R T

Purple Potato and Beet Salad Look for purple new potatoes prebagged with red and yellow varieties in the produce section. Vacuum-sealed, ready-to-eat beets, also found in the produce aisle, speed up the prep time in this bright and versatile salad. MAKES 6 SIDE-DISH SERVINGS.

1 teaspoon salt 8 small purple potatoes (1 pound), washed ¼ red onion, thinly sliced 2 tablespoons dill pickle juice 2 tablespoons red wine vinegar 1 tablespoon honey 1 (8-ounce) package readyto-eat beets, drained and cut into quarters 3 tablespoons half-and-half cream ½ teaspoon dried dill

AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR; PROP STYLING: NICOLE DOMINIC

DIRECTIONS 1. Fill large saucepan with water and 1 teaspoon salt. Add potatoes, and bring to a boil. Do not cut potatoes before cooking, or the purple color will fade. Cook until tender, about 15–20 minutes. Drain, and rinse under cold water to cool. 2. While potatoes are cooking, place onion, pickle juice, vinegar and honey in a small saucepan. Bring to a boil; reduce to a simmer until onions are soft, about 5 minutes. (Or place in a microwave-safe bowl, and cook on high for 3 minutes.) 3. Cut potatoes into quarters, and place in a bowl with beets. Scoop out onions from pan, and mix in. Reserve pickle juice mixture. 4. In a small bowl, stir together cream, dried dill and 2 tablespoons of pickle juice blend. Pour over vegetables; combine well. Cover, and chill in the refrigerator until ready to serve. PER SERVING: 92 CAL; 2G PROTEIN; 1G FAT; 19G CARB (6G SUGARS); 425MG SODIUM; 3G FIBER

We can thank Peru for perfecting the growing of the purple potato, which has been around for 8,000 years and includes 5,000 varieties. To retain all the purple polyphenols, do not cut the potatoes before boiling.

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E A T | H E A LT H Y K I T C H E N

Purple Cabbage Strudel Ask anyone with Eastern European heritage for their favorite family recipes, and no doubt a cabbage strudel will be in the mix. Serve this as a main dish or a side with oven-roasted bratwursts. SERVES 6-8

4 tablespoons butter, divided 2 tablespoons lemon juice ¾ head small purple cabbage, chopped (4 cups) 1 organic baking apple, such as Honeycrisp; cored and chopped (do not peel) ½ cup diced prunes ½ teaspoon salt ¼ teaspoon ground cardamom ¼ teaspoon ground cinnamon ½ cup sour cream 3 slices organic raisin bread 10 sheets phyllo dough 5 tablespoons oil, such as canola, safflower or coconut 1-2 tablespoons turbinado sugar DIRECTIONS 1. Preheat oven to 375°. Line a baking sheet with parchment paper. 2. Place 3 tablespoons butter and the lemon juice in a medium pan over medium heat. When butter is melted, add cabbage, apple, prunes, salt and spices. Cook 10–15 minutes, until cabbage is slightly soft. Cool for 10 minutes, and stir in sour cream.

4. Place first sheet of phyllo dough on a piece of parchment paper (with the long side nearest you). Brush with oil, top with another phyllo sheet, and repeat for a total of five layers. Sprinkle one-quarter of the breadcrumbs on the lower third of the phyllo. 5. Place half of the cabbage mixture over the crumbs. Spread across the dough, leaving 2 inches on each side. Sprinkle with one-quarter of the breadcrumbs. 6. Fold in the sides and begin rolling the strudel away from you to form a long pastry. Carefully transfer the roll to the baking sheet with a long spatula (it will be fragile). Repeat with remaining ingredients for a second roll. 7. Bake 25 minutes, until golden brown. Spread last tablespoon of butter over strudels and sprinkle with sugar; cut individual servings with a serrated knife. PER SERVING: 299 CAL; 4G PROTEIN; 18G FAT; 32G CARB (5G SUGARS); 323MG SODIUM; 3G FIBER

PHOTO CREDIT AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR; PROP STYLING: NICOLE DOMINIC

3. Toast raisin bread until very brown, and place in a small blender or food processor. Pulse to make breadcrumbs.

X X X X X X X X | E AT

DID YOU KNOW?. “Concord grapes are a dark-purple powerhouse that delivers many of the same polyphenols and heart-health benefits as red wine, while promoting healthy circulation to keep your blood pumping and energy flowing,” says Amber Pankonin, RDN, LMNT, and consultant to Welch’s.

Roasted Grapes with Honey Goat Cheese When you need a fast appetizer or healthy dessert that will grab guests’ attention, try this one. Roasting brings out purple grapes’ natural sweetness. Serve with crusty bread slices. SERVES 4–6

3 bunches of purple grapes 2 tablespoons extra-virgin olive oil 1 tablespoon balsamic vinegar Salt and pepper

Dried thyme 4 ounces honey goat cheese* Artisan bread, sliced Honey, for drizzling

DIRECTIONS 1. Preheat oven to 450°. Place grapes in a shallow glass baking dish, one you would also use as a serving dish. Brush grapes with olive oil and balsamic vinegar. 2. Sprinkle with salt, pepper and dried thyme. 3. Bake in oven 15–20 minutes, until sizzling and grape skins just begin to pop. 4. Serve alongside goat cheese and bread slices. Top bread with

a smear of cheese and a soft grape, drizzle with some honey. Dip in the balsamic vinegar and olive oil in the bottom of the dish. *If you can’t find honey goat cheese at your store, make your own! In a food processor, blend until smooth 4 ounces soft goat cheese, 1/8 cup honey, 1 teaspoon fresh lemon zest and 1 tablespoon fresh lemon juice. PER SERVING: 223 CAL; 6G PROTEIN; 9G FAT; 29G CARB (11G SUGARS); 434MG SODIUM; 2G FIBER

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H E A LT H Y K I T C H E N | E A T

Chopped Purple Kale and Blackberry Chicken Salad Get your greens and purple polyphenols in this one-dish salad. SERVES 4

1 large bunch purple kale, washed and chopped 2 half-pints blackberries; washed, divided 1 bunch green onions, sliced 1 â &#x201E;3 cucumber, thinly sliced 2 cups cooked, shredded chicken breast 1 cup raw pecan halves 6 tablespoons extra-virgin olive oil 2 tablespoons red wine or balsamic vinegar 1 tablespoon maple syrup Salt and pepper, to taste 2 ounces Manchego cheese, shaved DIRECTIONS 1. Toss kale, half the berries, green onions, cucumber, chicken and pecans in a serving bowl. 2. Place oil, vinegar, remaining berries, syrup, salt and pepper in a small blender or food processor. Blend until smooth. Serve on top of salad with shaved cheese. PER SERVING: 624 CAL; 31G PROTEIN; 45G FAT; 31G CARB (10G SUGARS); 1200MG SODIUM; 10G FIBER

PHOTO CREDIT

What is purple kale? Purple kale is a variety of Brassica oleracea that is not only grown for culinary use, but also for its ornamental value. It offers a very robust flavor, more intense than green kale.

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E AT | AROUND THE WORLD

Over the centuries, people from all over the world have descended on this island. The result has been delicious. B Y K E L L E E K ATA G I

WINTER 2018 | LIVE NATURALLY

SHUTTERSTOCK

A Taste of Cuba

escriptions of some cultures boil down nicely into just a few words. Not so with the nation of Cuba, where centuries of eclectic influences have molded its society into a colorful, if sometimes enigmatic, blend of tastes (both literal and figurative) and approaches to life. History has been a major player in shaping Cuban culture, but perhaps nothing defines the nation more than simple geography. Cuba is a tropical island—or rather 4,000 of them—and with that comes warmth of both climate and spirit. You feel it in the spicy dances (think mambo, rumba and cha-cha), taste it in the zesty cuisine and see it in the people’s friendly smiles. Cuba’s size and prominent Caribbean location also influenced its history. Christopher Columbus landed here in 1492, claiming the land for Spain and ushering in 400 years of Spanish rule. The island’s ideal climate for sugarcane and coffee plantations made it ripe for slave trade, with about 800,000 slaves trafficked to Cuba—nearly double the number who ended up in the United States. When the slave trade diminished in the mid-1800s, many Chinese people arrived with eight-year contracts to work on the plantations. Although few Chinese remain today, their imprint crops up occasionally in Cuban cuisine, along with more prominent native Caribbean (Taíno), Spanish, African and even French influences. Rice-and-bean dishes anchor many Cuban meals. One mainstay is black beans and rice, called Moros y Cristianos, which translates to “Moors and Christians.” Pork and ham are prominent meats, while tomatoes star in most sauces. The frequent use of tropical fruits like mango, guava and plantains, and root vegetables such as yuca (cassava) and malanga (taro) again nod to geography as a major shaper of Cuban culture. As does the popularity of Cuban sandwiches and even fritas, Cuban mini-hamburgers

X X X X XS P XX OXN S| O E RA ED T

that mix ground beef and chorizo and are topped with onions and shoestring fries; both of these American-style favorites emerged in the 1800s, when workers flowed back and forth more easily over the 90 miles of ocean between Cuba and Florida. Over the years, many a society has

left its stamp on Cuba, but—as with fritas—Cubans have a knack for taking the best parts of other cultures and adding their own unique twists. Then in turn, Cuba leaves its own indelible mark on anyone who has the privilege to delve into the rich offerings of its cuisine and culture.

Fried Yuca with Cilantro Aioli Dipping Sauce If you love french fries, try this unique vegetable fried. You will love the crisp exterior and the tender creamy center. Of course, the cilantro dipping sauce (which is also great with croquetas) is reason enough to make these. If you’ve never had yuca (a popular Hispanic root vegetable, often called yucca in English), try this version first. It is a unique substitute for french fries and has a mild flavor everyone loves. Make an extra batch of sauce, though—double dipping is the norm! SERVES 4 TO 6 1 tablespoon salt 1 tablespoon white vinegar Approximately 3 pounds frozen or fresh yuca Oil for frying

DIRECTIONS 1. Bring a large pot of water to a boil. Add salt and vinegar. Boil peeled yuca for about 45 to 50 minutes, until tender. 3. Let yuca cool and dry completely. 4. Cut the yuca into 2-inch-thick strips and deep fry in oil at 350°F. 5. Sprinkle with salt and serve with Cilantro Aioli sauce.

Cilantro Aioli 1 bunch fresh cilantro ¼ cup fresh lemon juice 3 tablespoons water ½ cup minced garlic 1 teaspoon salt 1 teaspoon black pepper 2 cups mayonnaise

DIRECTIONS Mix together all the ingredients except the mayo. Blend the ingredients using a hand blender until a fine purée forms, about 3 minutes. Combine with mayonnaise. Add salt and additional pepper if necessary.

Excerpted from The Versailles Restaurant Cookbook, by Ana Quincoces and Nicole Valls. Gainesville: University Press of Florida, 2014. Reprinted by permission of the University Press of Florida. Photo by Michael Katz

Want to cook Cuban at home? The Versailles Restaurant Cookbook A compilation of recipes from the world-famous Cuban restaurant in Miami. (University of Florida Press, 2014).

Each of these cookbooks offers a wealth of delicious recipes.

The Cuban Table A contemporary overview of Cuban food, recipes and culture. (St. Martin’s Press, 2014).

A Cuban Heritage: Café con Leche Courtesy of Don Francisco’s® Coffee

No morning in a Cuban household is complete without a café con leche. Literally translated as “coffee with milk,” it is sweetened espresso with warm milk. Follow this simple recipe at home. SERVES 2 16 ounces whole milk 4 ounces freshly brewed espresso 4 rounded teaspoons white cane sugar DIRECTIONS 1. Warm milk in a pan on the stovetop. Remove from heat before boiling. 2. Add espresso and sugar. 3. Mix well and serve in warm ceramic mugs.

Complete your traditional Cuban breakfast with buttered and toasted Cuban style bread. Don Francisco’s Coffee is named after our grandfather. Born on the family coffee farm in Cuba, he learned the art of growing and roasting coffee. He passed on this family tradition to his four children— Paco, Pedro, Jose and Leonor—who continue to lead the company their father started over 50 years ago in the U.S. This craftsmanship, handed down through generations, is what sets Don Francisco’s family crafted coffee apart. To learn more about Don Francisco’s Coffee, visit donfranciscos.com. LIVENATURALLYMAGAZINE.COM

Diets

are Diets today losing than about more ’re about ey weight—th le and lifesty n io t ri t u n u. finding work for yo t a h t s e h c ular approa ese six pop h t f o e n o See if s is a fit. eating plan IA BY SOPH

MCDONA

WINTER 2018 | LIVE NATURALLY

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one are the days when a diet was a temporary and much-dreaded way of eating to lose weight. In many circumstances, the word has been recast as a permanent way of eating (with some cheating allowed and expected) that can meet multiple goals, including losing and controlling weight, managing chronic health conditions and having more energy. Although this new mindset takes a more serious commitment, it often leads to much more satisfying long-term outcomes. If you’re thinking about adjusting your eating habits, how do you choose from among the dozens of diet plans out there to find the one that’s right for you? We looked into six popular diets to better understand what they entail and how to stick with them. Keep in mind that it’s always a good idea to consult your doctor before changing your eating habits, especially if you have a medical condition.

PHOTO CREDIT

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The term “plant-based diet” means different things to different people. A pescatarian meal plan includes fish and seafood, but no other meat. A vegetarian consumes no meat, while vegans refuse all animal products. A whole-food plant diet further cuts out all refined products, including many oils and sugars. Whatever path you choose to follow, there’s evidence that a plant-based diet is a good choice. “By and large, it gives people a lot of energy,” says Matt Frazier, coauthor of The No Meat Athlete Cookbook (The Experiment, 2017). “It helps them feel really good as long as they do it correctly— meaning enough food and whole foods, not vegan junk foods. Although plant-based foods are nutrient dense, they’re not very calorie dense, so it’s hard not to lose weight if it’s done correctly.” The key to success with this diet, according to Frazier, is to make sure you get

WINTER 2018 | LIVE NATURALLY

enough calories from whole foods. Beans, lentils, nuts and seeds are great protein sources. Calories can also come from all types of vegetables, fruits, grains, and eggs and dairy (unless you decide to go vegan). “If you’re just starting out, the choice doesn’t need to be, ‘Do I want to try this vegan diet and never eat a cheeseburger again the rest of my life?’ ” Frazier says. “If people have that idea in their head, it’s really hard to make it last. Start slowly. It was a five-year process for me to get from where I was to being plant-based.” When that cheeseburger craving strikes, Frazier gives you permission to give in. “It’s not a bad idea to make little compromises,” he notes. “People tend to want to do something all the way, and if they mess up they feel like they’ve failed and have to give up and start something new.” He adds that even going mostly plant-based can make a difference in how you feel.

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P lant-Based

DASH stands for “Dietary Approaches to Stop Hypertension.” It was developed to help people with hypertension lower their blood pressure, but it’s also been shown to decrease the risk of strokes, cancer and other health problems. The DASH diet advises people to eat mostly fruits and vegetables, lean meats, whole grains, low-fat dairy, nuts, seeds and legumes. It’s very similar to the “MyPlate” model that recently replaced the USDA’s food pyramid. When you serve yourself, fill half of your plate with vegetables. Lean protein should cover a quarter of your plate, with the remainder left for whole grains. Add some low-fat dairy, and you’re set. This common-sense approach to eating is one of the things that make it popular and easy to stick to. “It doesn’t have any crazy rules,” says Jennifer Koslo, Ph.D., R.D.N. and author of The Complete DASH Diet for Beginners (Rockridge, 2017). “There’s no elimination of food groups. All of them can fit, although some are better than others.” One misconception about the diet is that you need to remove all sodium. Although eating a lot of salty food is never a good idea, “you don’t have to eliminate salt from your diet,” Koslo says. “The first DASH trial didn’t restrict sodium, and the second one did. With and without the sodium restriction, people still saw beneficial results in lowering their blood pressure.” Koslo’s number one tip for succeeding at the DASH diet is to cook from scratch as much as possible. “It’s important to eat fresh, wholesome foods on this diet,” she says. “It does take some planning and preparation, but it doesn’t have to be overwhelming. It’s just a matter of time management. Take it one meal at a time; use that basic meal-planning principle, and you’ll be fine.”

Ketogenic Most of the time our bodies draw energy from glucose because it’s easier to process. However, during times of starvation or very low carbohydrate intake, we can get energy from fat particles called ketones. Getting your body to do this all the time (a state known as “nutritional ketosis”) is the goal of the ketogenic diet. Not only can it help you lose weight, but research has shown it can also be better for your brain and body. To achieve ketosis, it’s important to stick to a regimented ratio of foods. Your diet should consist of 60 to 85 percent fat, 15 to 30 percent protein, and 5 to 20 percent carbohydrates. Because that’s such a big range, experts sometimes recommend blood or urine tests to measure the presence of ketones and perfect your ratio. But according to certified nutrition specialist Amy Berger, who blogs at tuitnutrition.com, it doesn’t have to be that complicated. “The most important thing is keeping your carb intake very low,” she says. “The fat and protein intake are very individualized, depending on what you’re hoping to do with this diet.” Over time you can develop the ratio you need for weight loss or health maintenance. On the ketogenic diet, expect to eat plenty of non-lean meats, oily fish, cheese and yogurt, and eggs. To get enough fat, participants sometimes pour coconut milk into their coffee or snack on pork rinds. Low-carb vegetables such as leafy greens and celery are encouraged. Grains, processed foods and most types of fruit are off-limits. Sticking with such a regimented diet is hard, especially if you’re the only one in your household doing it. “If you can find a diet buddy, that makes it easier,” Berger says. Look for someone online or through a support group in your community.

Paleo

KEEP IN MIND THAT IT’S ALWAYS GOOD TO CONSULT YOUR DOCTOR BEFORE CHANGING YOUR EATING HABITS, ESPECIALLY IF YOU HAVE A MEDICAL CONDITION.

“The stereotype of the paleo diet is that it’s the ‘caveman diet,’ ” says Berger. “People think it’s nothing but red meat and animal fat. That’s not true. You can eat that way if you choose to, but the paleo diet is really defined by whole foods. There are fewer limitations, and it’s very customizable.” Adopting the paleo diet will mean cutting out some foods. Most plans call for no dairy, grains, legumes or beans, all of which are considered too processed and industrialized (some plans allow you to add in things such as raw milk, white rice and green beans). All kinds of meat, seafood, fruits and vegetables, nuts, seeds and seasonings remain on the menu. “The big focus is on food quality,” advises Berger. For that reason, proponents recommend purchasing grass-fed beef, naturally raised pork and chicken, and organic fruits and vegetables whenever possible. However, “if all a person can afford is regular meat and regular veggies in the grocery store, that’s fine,” says Berger. “People shouldn’t feel like they can’t do paleo because they don’t make enough money. If you had a choice between conventional beef and produce or Lucky Charms and Pop-Tarts, by all means, eat the meat.” A strict adherence to the paleo diet can make social situations tricky, Berger notes, and it requires cooking most of your own food. But its relative flexibility can make it a good place to start for people hoping to eventually follow a stricter eating plan, such as the ketogenic diet. Although the paleo diet hasn’t been studied extensively, there is some evidence that it can help lower cholesterol levels and inflammation, manage diabetes and contribute to weight loss.

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Whole 30

This is the only diet on this list that starts with a temporary way of eating. For 30 days, people who participate in a Whole30 challenge follow a diet similar to paleo by eliminating processed foods, dairy, grains, legumes, sugar and alcohol. Once you’ve completed the challenge, you slowly reintroduce other types of food one at a time. This will allow you to see what foods are causing indigestion, chronic pain or other problems. From there, you can customize what works for your body. Melissa Hartwig, certified sports nutritionist and co-developer of the Whole30 diet, says there are advantages to the plan that go far beyond improved health, better sleep and more energy. “I pulled out all the foods that I used to use as a reward or punishment, which created this incredibly transformed relationship with food,” she says. “Over those 30 days I felt like I had the healthiest relationship with food I’d had in my whole life.” The Whole30 isn’t considered a weight-loss plan. “We don’t ask people to count or restrict calories,” Hartwig says. “But 96 percent of people who participate in a Whole30 lose between 5 and 11 pounds in 30 days or improve their body composition.” They also report fewer cravings, and improvements in everything from asthma to diabetes. “The worst thing that’s going to happen on your Whole30 is you’re going to eat really healthy food for 30 days,” says Hartwig. That sounds like a side effect worth taking a chance on.

Mediterranean

If the idea of a low- or no-carb diet has got you down, the Mediterranean diet may be a good alternative. It’s based on eating foods commonly consumed in the Mediterranean region. Locals who stick to the region’s traditional diet have some of the longest average life-expectancy rates on the planet, which is how this diet gained its popularity. The Mediterranean diet encourages consumption of fruits, vegetables, legumes, nuts, unrefined grains and olive oil. Seafood, lean meats, and cheese and yogurt should make regular appearances on the menu. Enjoy a glass of red wine with dinner regularly. “When you mention ‘diet,’ most people think you’re going to get involved in some complicated regimen with things you can and can’t eat,” says Nancy Harmon Jenkins, author of several books, including The New Mediterranean Diet Cookbook (Bantam, 2008). “The most important thing about the Mediterranean diet—apart from that

it’s been shown to be a healthy way of eating—is that it’s so easy for Americans to follow. Almost anyone who can cook can prepare something that comes out of the Mediterranean.” Jenkins encourages people to shop for local, seasonal vegetables whenever possible to get the maximum nutrition and flavor from them. Also, make sure the grains you buy are truly whole grains. “I don’t mean whole-wheat flour,” she says. “I mean stone-ground flour, which has the whole-wheat germ in it.” If you can’t find it in stores, see if you can order it online. One downside to the diet is that it lacks a significant source of calcium. “There’s no milk in the diet other than a splash of milk in your morning coffee,” Jenkins points out. “But osteoporosis is not an issue in the Mediterranean. Osteoporosis is a problem in milk-drinking cultures, [which scientists surmise is because of high protein consumption in these cultures].”

PLANT-BASED. Winter Sunshine Salad

KETOGENIC. Dark Chocolate Avocado Mousse

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MEDITERRANEAN. Mediterranean Bean Soup with Spicy Greens

PALEO. Slow-Cooker Spare Ribs with Barbecue Sauce

WHOLE30. Shrimp Stir-Fry Over Cauliflower Grits

DASH. Carrot Cake Overnight Oats

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Visit LIVENATURALLYMAGAZINE.COM for a selection of recipes from these six diets:

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OMEGA-3s

You may have heard of fish such as salmon and sardines referred to as “brain food.” That’s because fatty fish is such a rich source of omega-3 fatty acids. In addition to omega-3s being a great heart health supplement, researchers have found that an omega-3 supplement containing both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) benefits cognition. “DHA is an essential nutrient for brain health,” says Kenneth R. Shields II, a national key account manager at California-based Nordic Naturals. “Original research on DHA has shown that it supports a healthy mood, structural integrity of the central nervous system and cognitive function.”

Supplements to Enhance Brain Health Preserve brain health and age gracefully with these powerful mind-supporting supplements. B Y K A R E N M O R S E , M P H

e all have those moments when we can’t find our keys or remember a PIN. A certain amount of memory loss is completely normal and part of the natural aging process. Mild cognitive impairment (MCI) is a more serious condition affecting memory. According to the National Institute on Aging, about eight of every 10 people with amnestic MCI (the type of MCI associated with memory loss) go on to develop Alzheimer’s disease within seven years. Nutrition plays a significant role in protecting brain health. A Mediterranean-style diet rich in fruits, grains, nuts, olive oil and fish has been linked to a lower risk for memory problems in older adults. A number of supplements are also known for their ability to give the brain a healthy boost. Here are a few of our favorites with science-backed results.

WINTER 2018 | LIVE NATURALLY

B VITAMINS

B vitamins are vital for a healthy brain and nervous system. Studies have found that B-vitamin supplementation can ease symptoms of stress and depression, as well as improve mental performance. A 2013 study found that consuming vitamins B6, B12 and folic acid can reduce levels of the amino acid homocysteine, which has been linked to brain shrinkage in neurological disorders such as Alzheimer’s disease. Thiamine (also known as B1) deficiency has also been connected with brain disorders, including dementia. DOSE: Although consuming a healthy, balanced diet can fulfill B vitamin requirements for some, experts recommend taking a good B-complex vitamin to fill in any dietary gaps.

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DOSE: The Academy of Nutrition and Dietetics recommends that adults get at least 500 milligrams of EPA and DHA daily.

CURCUMIN

A powerful antioxidant with anti-inflammatory properties, curcumin has been studied extensively in both Indian and Western medicine. “Curcumin has quickly elevated itself as a potent supplement for brain health,” Shields says. Study findings suggest that curcumin potentially helps prevent and treat Alzheimer’s disease and preserve brain health in general. One of the major challenges with curcumin supplementation has been that the body doesn’t absorb it well. New breakthrough formulas using free-form Longvida Optimized Curcumin are up to 70 percent more absorbable than other forms of curcumin, according to Shields. DOSE: Although an effective dose of curcumin has not been established, a study from The Ohio State University found a dose of 80 milligrams per day produced a number of health benefits in adults between the ages of 40 and 60.

RESVERATROL

A powerful antioxidant found in the skin of red grapes, as well as peanuts and berries, resveratrol has been studied extensively and is found to have numerous health benefits, including protecting the brain. Scientists believe that the plant-based compound may activate the SIRT1 gene, which is thought to ward off age-related diseases. A United Kingdom study on healthy adults published in The American Journal of Clinical Nutrition found that after resveratrol consumption, blood flow to the brain increased while people performed cognitive tasks that activated the frontal cortex. DOSE: Another study of 46 older adults found that those who took 200 milligrams of resveratrol daily for 26 weeks had improved memory performance when tested on word recall than subjects who received a placebo.

HUPERZIA SERRATA

A type of Chinese moss that has been used in traditional Chinese medicine for centuries, Huperzia serrata is another supplement with brain-boosting benefits. The plant, called Hup A for short, has been used in Asia to develop treatments for Alzheimer’s disease and dementia. Researchers have shown that Hup A is able to preserve acetylcholine levels in the brain—higher levels of acetylcholine are believed to result in less-severe cognitive impairment. DOSE: In a 2012 Chinese study on vascular dementia patients, Hup A was found to significantly improve cognitive function. Study subjects were given 100 micrograms of Hup A twice daily.

Other Ways to Stay Sharp Cognitive health is an important part of overall brain health. The National Institute on Aging offers a cognitive health–focused guide, which includes these recommendations:

Take care of your health: Manage chronic health issues; get regular screenings and enough quality sleep; limit alcohol use.

Eat healthy foods: Eat plenty of fruits and vegetables; whole grains; lean meats, fish and poultry. Limit solid fats, sugar and salt intake.

Be physically active: Aim to move 30 minutes per day on most days. Walking is a great option.

Keep your mind active: Volunteer; read books or magazines; play games; learn a new skill or hobby.

Stay connected:. Visit with family and friends; participate in social activities in your community.

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TRY Seaweed Unleashed Italy meets Japan in this supernutritious—and super-tasty—pesto variation. B Y D I N A D E L E A S A - G O N S A R IT’S AN UNUSUAL component for pesto. However, with its nutritional power of vitamins A, C, K and B12; iodine; omega-3s; and numerous minerals, including potassium, magnesium and sodium, seaweed is a formidable ingredient that pairs well with pasta and pasta substitutes. For this recipe, use nori (what sushi is wrapped in). If you can find a spicy version at your store, even better!

Nori Pesto with Spiralized Cucumber SERVES 2–3

THIS SEAWEED PESTO IS YUMMY ON PASTA, TOO!

DIRECTIONS 1. Using a spiral vegetable slicer with the chipper blade attachment (for thick noodles), cut cucumber lengthwise into “noodles.” Cut noodles into 2-inch lengths. 2. Place spinach, basil, nori, garlic, lemon juice, sesame oil, olive oil, salt and pepper into the bowl of a food processor. Pulse until well combined. Add up to 1 tablespoon water if mixture is too thick. 3. Spoon pesto on top of cucumber noodles, garnish with sesame seeds, and serve. *If you can’t find spicy nori strips, substitute two sheets of plain nori. To give your pesto a little kick, add a teaspoon of Chinese Five Spice or Japanese Seven Spice (Shichimi Togarashi) seasoning. PER SERVING: 330 CAL; 4G PROTEIN; 26G FAT; 25G CARB (4G SUGARS); 72MG SODIUM; 3G FIBER

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.

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Seaweed story: There are thousands of types of seaweed (scientists call it macroalgae), but only a few dozen are typically eaten. The most commonly consumed include wakame and kombu, two types of brown seaweed; and nori and dulse, both red seaweed.

PHOTO AARON CREDIT COLUSSI; FOOD STYLING: ERIC LESKOVAR; PROP STYLING: NICOLE DOMINIC

2 cucumbers, spiralized into “noodles” 2 cups baby spinach, packed ½ cup basil leaves, packed 8 strips spicy nori*, crushed 3 cloves garlic, minced ½ lemon, juiced 1 tablespoon sesame oil 1 ⁄3 cup olive oil Salt and pepper, to taste Raw sesame seeds

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