Live Naturally Fred Meyer Spring 2016 by Alive Publishing Group

FRED MEYER

BREAD WINNERS: HEALTHY OPTIONS ANY WAY YOU SLICE IT. page 17

Great r owe Caulifl nside es I Recip 28 pg.

Cool as a CAULIFLOWER Move over kale. This cruciferous curd is packed with goodness.

GLOBAL EATING Delicious dishes from around the world

FOOD AS MEDICINE Your kitchen is a pharmacy in disguise

GESUNDHEIT! Natural supplements for allergies

Compliments of

SPRING 2016

Shockingly CREAMY. s Rich, creamy, totally indulgentâ&#x20AC;Ś and always dairy-free Itâ&#x20AC;&#x2122;s healthy to be surprised once in a while.

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from the editor Waste Not THROWING AWAY FOOD. It’s something we do more often than we would like. Sadly, the statistics are shocking: About one-third of the planet’s food goes to waste. Meanwhile, according to the Food and Agriculture Organization of the United Nations, nearly 800 million people worldwide suffer from hunger. Growing up, my mother was adamant about my sister and me cleaning our plates at every meal. She reminded us of how her parents, who lived in Europe during World War II, lived through numerous food shortages, wondering where their next meal would come from. I remember during one visit with my grandparents, my grandfather pulled the rinds of a honeydew melon from the top of the garbage and showed me how much I’d let go to waste. He rinsed the rinds and cut out a surprising amount of perfectly edible melon. This memory has stuck with me, and I’ve conscientiously tried to live by his example since. In this issue, we spoke with Virginia Till, a recycling specialist for the U.S. Environmental Protection Agency, about the issue of food waste and the agency’s Sustainable Management of Food program. Till offers up a number of helpful tips on how you as an individual can reduce food waste. See our Q&A with her on page 7. I’ve been doing my best to put Till’s tips into practice, particularly when it comes to meal planning and shopping. Before heading to the grocery store, I make sure to scan

my fridge and pantry for what’s still fresh, and then buy just what I need for that week’s meals. Speaking of meal planning, we have an array of recipes in this issue for you to cook up. Think cauliflower is boring? Our recipe developers have morphed it into a delectable curry sauce over root vegetables, a pizza crust with savory toppings and even “tater” tots! Check out the mouthwatering photos and recipes on pages 28–30. We’ll also take you around the world with delicious international dishes (pages 33–35) and make sure you’re fueled for the day with a selection of healthy breakfasts that break the cold cereal mold (page 38–39). Enjoy eating healthy, and join me in trying not to waste. Don’t you want to show off those yummy leftovers to your jealous workmates?

Rebecca Heaton, Editor editor@livenaturallymagazine.com

VISIT US ONLINE at our newly designed website: livenaturallymagazine.com. CONTACT US with questions, favorite recipes and food stories, like how are you reducing food waste? Email editor@livenaturallymagazine.com. FOLLOW US on Facebook and Pinterest, where we’ll regularly post great recipes, interesting news and fun food tidbits and pics.

livenaturallymagazine.com

volume 04, issue 02: spring 2016

contents

departments

begin 07 5 WAYS YOU CAN

REDUCE FOOD WASTE PLUS: New dietary guidelines, fight stress with coffee, be sun smart in spring, and weeding and seeding your personal garden.

kitchen 17 HEALTHY BREADS

AND NATURAL SODAS PLUS: Cooking artichokes, using lemon as salt, all about vinegar and planning successful family dinners.

eat 27 CALLING CAULIFLOWER This versatile vegetable is full of good nutrition and flavor. The budding chefs at Bauman College share some creative recipes you just have to try.

33 MAKE IT, BUY IT Craving different flavors? Try one of our delectable dishes from around the world.

38 ITâ&#x20AC;&#x2122;S A BEAUTIFUL MORNING Creative, healthy breakfasts to help jumpstart your day.

think Meet your nutritional needs and care for your internal organs by eating with the season. BY GIGI RAGLAND

home 48 CLEAN AND GREEN Natural ways to make your house sparkle and shine. BY REBECCA OLGEIRSON

boost 52

51 BENEFITS OF TURMERIC A possible remedy for chronic inflammation. BY KELLEE KATAGI

52 NIP ALLERGIES IN THE BUD

feature 40

T HE HEALING POWER OF FOOD What we eat is central to our health. It can not only prevent but also treat some of the most common diseases. BY LISA MARSHALL

Natural supplements to help get you through allergy season. BY KATHRYN LEAVITT

try 56 HAVE YOU HEARD

ABOUT AQUAFABA? This magic liquid can take the place of egg whites in recipes, like meringue cookies.

2 Spring 2016 / Live Naturally AVAILABILITY OF PRODUCTS FEATURED IN THIS ISSUE MAY VARY BY STORE LOCATION.

CLOCKWISE FROM TOP: SHUTTERSTOCK (2), AARON COLUSSI, SHUTTERSTOCK

46 A DIET FOR ALL SEASONS

MANUFACTURER’S COUPON

FRED MEYER

Missed a ? Print Issue . m No Proble

Part of the Live Naturally family of Kroger magazines

Spring 2016 | volume 04 issue 02 livenaturallymagazine.com

GROUP PUBLISHER Deborah Juris EDITOR Rebecca Heaton CREATIVE DIRECTOR Mark Lesh

EXPERIENCE LIVE NATURALLY ONLINE VISIT OUR UPDATED WEBSITE, WHERE YOU’LL FIND: READ US ON MOBILE

Recipes + Cooking Tips Nutrition News Food Trends Women’s Health Supplements Advice … and so much more!

Pull us up on your smartphone or iPad Check out recipes and take us grocery shopping

ASSISTANT EDITOR Kellee Katagi COPY EDITOR Julie Van Keuren MARKETING OPERATIONS MANAGER Susan Humphrey DESIGNER Sean Parsons NATIONAL BRAND MANAGER Sue Sheerin CONTRIBUTING WRITERS Kellee Katagi, Kathryn Leavitt, Lisa Marshall, Rebecca Olgeirson, Gigi Ragland, Kimberly Lord Stewart, Bevin Wallace CONTRIBUTING ARTISTS AND STYLIST Aaron Colussi, Eric Leskovar, Sean Parsons ADVERTISING SALES Deborah Juris, Sue Sheerin

PUBLISHED BY

www.hungryeyemedia.com 800.852.0857 PRESIDENT Brendan Harrington

LIVENATURALLYMAGAZINE.COM

e h t n o Pour

! ss e n d Goo

Enhance the flavor of your favorite foods with the goodness of Nature’s Way® Liquid Coconut Oil. Great for baking, sautéing

or adding to dressings and dips, it’s the smart cooking oil alternative. It’s always liquid, even when refrigerated. AVAILABLE AT FINER HEALTH FOOD STORES IN THE SUPPLEMENT SECTION

begin

1 in 7

people is food insecure, lacking access to adequate food

21%

of waste in landfills is food waste

40%

$1,500

/year What a family of 4 spends on wasted food

of all food produced in the U.S. is thrown away

Fighting Food Waste THE EPA IS WORKING TO MINIMIZE FOOD LOSS THROUGH ITS SUSTAINABLE MANAGEMENT OF FOOD PROGRAM AND FOOD RECOVERY CHALLENGE. YOU CAN HELP, TOO. BY REBECCA HEATON THE NUMBERS ARE SHOCKING: 40 percent of all food produced in the U.S. is thrown away, half of which happens at home. One in seven Americans is food insecure, meaning they either don’t have enough to eat or don’t know where their next meal is coming from. Is anything being done to counter this? The answer is yes. Virginia Till, a recycling specialist in the Environmental Protection Agency (EPA) Region 8 Environmental Stewardship Unit, shares more. One of EPA’s programs concerns sustainable management of food. Tell us about that.

In 2011, EPA launched the Food Recovery Challenge to encourage grocers, universities, stadiums and hospitality businesses to reduce food waste generated, donate excess food and compost food scraps. In 2014, participants reduced wasted food by 606,000 tons. Of this, 88,600 tons was donated to feed people. Nearly 800 organizations nationwide are participating, including Disneyland, MGM Resorts International and the National Hockey League. This past September, EPA and the U.S. Department of Agriculture set a national target to reduce food waste going to U.S. landfills by 50 percent by 2030 via various sustainable food management efforts. What are the biggest impacts of food waste?

Wasting food harms our neighbors, our planet and our wallets. Think of all the resources that go into producing food: the hard work of farmers, water and land use, transportation costs—all wasted when we throw out the apple that rotted in our fridge. Then consider that 21 percent of waste in landfills is food, where it produces methane, a greenhouse gas with 20-plus times the potential climate

change impact of C02. Now consider the fact that 48 million Americans, including 16 million children, live in food-insecure households with inadequate access to affordable food, and a family of four wastes about $1,500 a year on food that ends up in the trash. What can individuals do to help prevent food waste?

First, be a smart shopper. Shop your fridge first: Cook or eat what you already have before buying more. Then before your next shopping trip, make a list with meals in mind and buy only what you need. Eat what you buy: Take leftovers for lunch or incorporate leftovers into a future meal, such as frittatas, soups or casseroles. Reuse food scraps in broths. Store food properly: Keep fruits and vegetables fresh with proper food-storage techniques (visit stilltasty.com for tips). Compost: Recycle food scraps into compost that feeds your yard and plants. And— probably most importantly—talk to your friends, your employer, local businesses and faith-based groups and ask, “How can we save this edible food?” Let’s all commit to being food savers. For more on sustainable management of food, visit epa.gov/foodrecovery. livenaturallymagazine.com

begin

SIMPLE TRUTHS

Don’t Toss That! 5 WAYS TO MAKE THE MOST OF YOUR PRODUCE. BY KELLEE KATAGI

Start today with Genesis Today weight management superfood supplements. Looking good on the outside starts with feeling good on the inside. That starts with nutrition including high quality food and supplements, water, rest and exercise. Garcinia Cambogia (60% HCA) has been shown to be beneficial in fat burning.*

www.GenesisToday.com *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

CUTTING FOOD WASTE is one of this year’s hottest trends. Get in on the action at home by eating every part of the fruits, vegetables and herbs you buy. Not only will you help save the planet (you hero!), but you’ll also discover tasty and nutritious new dishes in the process. INFUSE. Use peels, leaves or herbs to make looseleaf tea, flavored olive oils or vinegars, infused water and liquors. Always wash thoroughly before using. For tea, dry peels in a single layer on a cookie sheet in a warm room for three to six days; stir daily until peels are Turn to brittle. Try: page 21 citrus peels, for tips on strawberry infusing leaves, any vinegar. herbs

BLEND. Smoothies make an ideal home for nearly any leaves you’d like to use. Not a fan of full-on green smoothies? Toss just a few leaves into a berry smoothie for a nutrient boost that doesn’t affect the flavor. Or use greens for pesto:

8 Spring 2016 / Live Naturally

Combine them with basil, garlic, olive oil, pine nuts or walnuts, grated Parmesan, and salt and pepper. For tough or bitter stalks (like chard), simmer in salty water until tender and then puree with tahini, lemon juice, olive oil and garlic to make hummus. Try: beet and radish greens, carrot tops, cauliflower and broccoli leaves; veggie stems and stalks if you have a powerful blender

radish greens, carrot tops, cauliflower and broccoli leaves ADD. Slip nearly any green or stalk into soups and stocks; the cooking will tenderize and remove bitterness. Also, finely chopped carrot greens can sub in for parsley in nearly any recipe. Try: beet, radish and carrot greens; cauliflower and broccoli stems; asparagus ends

COMBINE. Greens, stalks and herbs work well in salads—if you know how to incorporate them. The key: Balance bold and bitter flavors, such as beet and carrot greens, with sweet or mild lettuces. Chop stalks or tougher leaves into tiny pieces. Try: beet and

BAKE. Kale chips are all the rage, but you can make a chip out of nearly any greens. Also, when roasting broccoli, cauliflower and other veggies, brush olive oil on the leaves, sprinkle with salt and add them toward the end of the cooking time. Try: any greens

SHUTTERSTOCK

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Save $5 on Vega Protein & Greens–Look for the ad in the clip section

begin Fred Meyer Highlights At age 87, founder Bob Moore remains active in the day-today operations of his company.

Yogurt That’s Yummy for the Tummy

Stone-Ground Goodness IN 1978, BOB AND CHARLEE MOORE stumbled across an abandoned mill (a red one) in Clackamas County and morphed it into Bob’s Red Mill Natural Foods. Started as a small, family-run business, the company is now owned by the 200-plus employees through an Employee Stock Ownership Program started in 2010, when founder Bob Moore turned 81. “My employees are my second family,” Moore says. Operating 24 hours a day, the 320,000-squarefoot mill grinds thousands of pounds of grains daily

for flours, hot cereals and baking mixes. The grains include the common—oats, barley, rice, rye, wheat, quinoa—and the not-so-common: amaranth, sorghum, spelt, teff and Kamut. The company uses old-fashioned quartz millstones to preserve nutrients that would be lost through modern heatintensive processes. Check out all of Bob’s Red Mill Natural Foods products, which include gluten-free and organic options, at bobsredmill.com.

Chips Off the Old Block Pepperoncini? Dill Pickle? These are some of the latest chip flavors from Kettle Brand. “We have a team of flavor innovators who are always developing new products based on trends they’re tracking in the culinary world,” says senior brand manager Marc McCullagh. Founder Cameron Healy started Kettle Brand in 1978, selling nuts and other natural products from the back of his van. In 1982, he took the leap into handcooked kettle chips. Today, the company makes an array of natural-flavored kettle chips, including two recently launched

10 Spring 2016 / Live Naturally

lineups: Kettle Brand Vegetable Chips made with just three ingredients—root vegetables, oil and salt—and chips cooked in 100-percent avocado oil and seasoned with infused salts. Along with its great products, Kettle Brand is proud to be working toward making its Salem-based facility zero waste. McCullagh says that none of the facility waste makes it to a landfill. Instead, used vegetable oil is converted into biodiesel, and any chips rejected for quality reasons are recycled into animal food.

Read more about Kettle Brand at kettlebrand.com.

Probiotics are friendly bacteria that promote a healthy digestive tract and immune system. And they’re the key ingredient in Nancy’s Yogurt, made by the family-owned Springfield Creamery in Eugene. In 1970, Nancy Hamren, who had yogurt-making experience from her grandmother, and Creamery cofounder Chuck Kesey, who had expertise with probiotics as a dairy technologist, paired up to create what has grown to a line of more than 100 products: natural and organic yogurt, cream cheese, cottage cheese, kefir and sour cream. Springfield Creamery uses local, rBGHfree milk, real fruits, no cane sugars and billions of live, beneficial probiotics in every Nancy’s product. Their newest addition is Nancy’s Sweet Cream Organic Yogurt, made with whole milk, organic cream and honey. Read about all of Nancy’s products at nancysyogurt.com.

SIMPLE TRUTHS

begin

Trend Watch

FOOD NEWS THAT’S GOOD TO KNOW.

Shop for Your Health HOW THE NEW U.S. DIETARY GUIDELINES SHOULD ALTER YOUR NEXT TRIP TO THE GROCERY STORE. EVERY FIVE YEARS, the feds publish a new roundup of nutrition recommendations called the U.S. Dietary Guidelines. The latest edition urges Americans to focus on overall healthy eating patterns rather than eliminating or overemphasizing specific foods or food groups. It advocates kick-starting dietary improvements with small swaps: whole fruit versus juice, whole grains versus refined grains and so on. Here we highlight a few of the suggestions to keep in mind next time you shop.

MORE VEGGIES FOR ALL. Data show that only 15 percent of us are eating adequate amounts. Devise ways to add veggies to every meal and snack you eat, and shop accordingly.

LESS PROTEIN FOR MEN. Most men and teenage boys are exceeding recommended protein levels, and not from healthy sources. Ease up on stocking your fridge with processed meats.

EGGS ARE OK. The guidelines stopped short of allowing a cholesterol freefor-all but did acknowledge eggs as a healthy source of protein and other nutrients. Read the guidelines for yourself at health.gov/ dietaryguidelines/2015. For a government document, they’re surprisingly understandable.

FIGHT STRESS WITH…COFFEE?

SHUTTERSTOCK (2)

HOW CAFFEINE CAN LESSEN THE EFFECTS OF CHRONIC STRESS. We tend to consider the link between caffeine and stress as a negative one: Picture chugging coffee during a stressful all-nighter. But numerous studies show that caffeine can significantly reduce the effects of chronic stress, and new research explains how. Scientists examined how caffeinated and noncaffeinated mice responded to stressful situations and found that rodents whose drinking water was laced with caffeine exhibited far fewer symptoms of depression and anxiety than did caffeine-free ones. Plus, their memory was better. Researchers then

used blood and brain tests to explore why. The verdict: Caffeine blocks brain receptors for a chemical called adenosine, and those same receptors regulate mood and memory. Therefore, inhibiting the receptors negates depression and other symptoms of repeated stress. Although the experiment was performed on mice, researchers expect that future studies will confirm the same phenomenon in humans. In the meantime, next time life throws you a curve ball, feel free to fight back with a cup of joe. —K.K.

livenaturallymagazine.com

begin

SIMPLE TRUTHS

Be Sun Smart in Spring USE THESE TIPS TO HEAD OUTDOORS WITH CONFIDENCE. BY KELLEE KATAGI

AS TEMPERATURES INCREASE in spring, so does our time outdoors. And because the sun isn’t blazing hot yet, it’s easy to forget that our skin still needs protection from its rays. Here’s what you need to know to prevent UV damage—for yourself and all those you love—as we head into the sunny seasons.

EVERY RAY. The safest sunscreens use minerals—zinc oxide or titanium dioxide— that reflect rays away from skin. Experts differ on the safety of chemical sunscreens, though, some of which may disrupt hormones (the most concerning ingredients are oxybenzone and octinoxate, according to the Environmental Working Group). But chemical sunscreen is better than no sunscreen, argues the American Academy of Dermatology (AAD). The AAD recommends a water-resistant sunscreen with an SPF of at least 30 that says “broad spectrum” on the

12 Spring 2016 / Live Naturally

label. Broad-spectrum products block both UVB and UVA rays. UVB rays cause sunburn, UVA penetrate more deeply, and both contribute to photoaging and skin cancer. EVERY ONE. Light-skinned people are at a higher risk for skin cancer, but darker-skinned people aren’t immune. Experts recommend that everyone slather daily. For kids and babies, opt for mineral sunscreens; research presented in the Journal of Pediatrics Review suggests that little ones may be more susceptible to negative effects of chemical sunscreens because their metabolic systems are less developed and they have a high surface area to body mass ratio.

WHAT SPF NUMBERS MEAN They indicate what percentage of the sun’s UVB rays the product filters. But be aware: SPF has nothing to do with whether the product protects against UVA rays. SPF 15: 93 percent SPF 30: 97 percent SPF 50: 98 percent * Source: American Academy of Dermatology

SHUTTERSTOCK

EVERY DAY. The negative effects of sun exposure are cumulative. That means 20 minutes a day during lunch is equivalent to a couple of consecutive hours, even if you don’t burn. And it’s not a myth: UV exposure can be up to 40 percent stronger on cloudy days, as the rays bounce off the clouds and spread. (For daily data, check the UV index, determined by the National Weather Service; download the EPA’s SunWise app at iTunes or Google Play.) To protect yourself, apply sunscreen daily, year-round, and reapply every two hours. Your morning lotion will have worn off by lunchtime.

POWER OF 3

Grow a Life You Love HOW? BY WEEDING AND SEEDING YOUR PERSONAL ‘GARDEN.’ BY DR. JAMES ROUSE

NOW THAT SPRING has sprung, it’s a great opportunity to take a look at your personal “garden”—how are you creating, building and growing a life that you love? One way to do this is a practice I call “weed and seed.” Take a piece of paper, and label two columns: “Weed” and “Seed.” Under “Weed,” note things that no longer serve you that you would like to remove from your personal garden. Under “Seed,” write down what you want more of in life. Then work to follow each list, weeding out the unhealthy habits and behaviors that are choking your garden and planting seeds of healthful and happy rituals that will lead you to grow a more fulfilling life. Looking for ideas to write down? I’ve broken it down into “power of three” subcategories— physical, mental and spiritual—to get you started.

PHYSICAL

SEAN PARSONS

Science shows the more sedentary our days are, the shorter our life expectancy. In the “Weed” column, consider noting things like too much time sitting behind your desk, excessive TV watching or not getting enough exercise. Ideas under “Seed” could be working at a standing desk versus sitting, doing 25 jumping jacks during every TV commercial or getting out for a walk over lunch whenever possible.

MENTAL

In this category, weeds could be negative people, gossip, and interacting too much via email, texting or social media. On the flip side, seeds could be uplifting relationships, affirmative speech and face-to-face engagement without cell phones or computers. An interesting study of people talking in person revealed a rise in levels of stress hormones when a cell phone was visible any place nearby during the conversation.

SPIRITUAL

Negative self-talk is a large weed in many personal gardens. The average American has 50,000–60,000 thoughts daily and, according to research, the majority are fault-finding, discriminatory and self-oppressive. To counteract this, add “mental floss” (clearing out bad thoughts) and mindfulness as seeds that will help you remove any dialogue that hinders growth in your personal garden.

The cofounder of Optimum Wellness, 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. livenaturallymagazine.com

begin

SIMPLE TRUTHS

FOOD FOR THOUGHT When it comes to thinking skills, it’s not just what you do that matters but also what you eat. Feed your noggin with this brainfriendly recipe adapted from The Healthy Mind Cookbook by Rebecca Katz.

Kale Quinoa Salad with Red Grapes Serves 4

HOW TO USE GYM TIME TO KEEP YOUR BRAIN SHARP. BY KELLEE KATAGI ANCIENT ISRAEL’S KING SOLOMON once penned that people can’t indefinitely rely on their smarts because “time and chance happen to them all.” Modern science agrees—age-related cognitive decline is inevitable. But new research published in the Journal of the American Geriatrics Society suggests a simple way to slow the decay: regular resistance training. The yearlong study tracked three groups of elderly women with white matter lesions (WMLs), which are linked to cognitive impairment and increased falls. One group did strengthtraining twice a week, another once a week, and the third did twice-weekly balance and toning exercises. After a year, the women who did resistance training twice a week had significantly fewer WMLs than did the other groups. And the brain benefits of exercise 14 Spring 2016 / Live Naturally

don’t stop there. A study done at the University of North Florida found that dynamic activities that required body awareness—rock or tree climbing, obstacle courses or even walking while paying attention to your posture— improved working memory, a fancy term for remembering, processing and using information. In the study, adults ages 18 to 59 improved their working memory up to 50 percent, when tested two hours after the activity. Two control groups— one learning new information via lecture and another while doing static yoga poses—showed no improvement. To put these findings into practice, commit to at least two resistancetraining sessions per week, and challenge yourself daily with activities like rock climbing, dynamic balance drills, or learning new sports or activities.

1. Place quinoa in a fine-mesh strainer; rinse well under cold running water. 2. In a small saucepan, bring 1½ cups of water and ½ teaspoon of the salt to a boil over high heat. Add quinoa and cover. Decrease heat to low and simmer for 15–20 minutes, stirring once halfway through, until quinoa is just tender. Remove from heat and allow quinoa to rest for 10 minutes. Fluff with a fork. 3. While quinoa is cooking, whisk together lemon juice, remaining ¼ teaspoon of salt, cumin, coriander, crushed red pepper flakes and olive oil together in a large bowl. Add kale and give it a quick massage with your hands. Add quinoa, mint, parsley, lemon zest and grapes and toss lightly to combine. Serve at room temperature. Reprinted with permission from The Healthy Mind Cookbook Copyright © 2015 by Rebecca Katz with Mat Edelson, Ten Speed Press. rebeccakatz.com

SHUTTERSTOCK (2)

Strong Muscles, Strong Mind

1 cup quinoa ¾ teaspoon sea salt, divided ¼ cup freshly squeezed lemon juice ½ teaspoon cumin ¼ teaspoon coriander Pinch of crushed red pepper flakes ½ cup extra-virgin olive oil 2 cups stemmed, finely chopped kale ¼ cup lightly packed, chopped fresh mint ¼ cup lightly packed, chopped parsley 1 teaspoon lemon zest ¼ cup halved red seedless grapes, or 3 tablespoons raisins

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kitchen

COMPARE

Bread Winners FIVE LOAVES YOU CAN FEEL GOOD ABOUT SERVING YOUR FAMILY. BY KELLEE KATAGI FOR MILLENNIA, bread has been at the heart of nearly every culture on earth. Unfortunately, in recent years, the demand for convenience and low costs has diminished much of the wholesome goodness of the

Our pick: Why we like it:

What it’s best for:

Bonus points for: V

VEGAN

bread we eat. That’s why we’re thankful for companies dedicated to restoring not only the deliciousness, but also the nutritious-ness of this staple food. Here are a few of our favorites.

Whole-grain

Multigrain

Gluten-free

Seeded

Organic

Dave’s Killer Bread 21 Whole Grains and Seeds

Oroweat 12 Grain

Udi’s Gluten Free Whole Grain

Franz Willamette Valley Organic Great Seed

Eureka! Grainiac

A lot of whole-grain breads taste like cardboard. Not Dave’s. Its texture is a pleasant blend of soft and crunchy, and every slice packs a lot of good nutrients, such as 5 grams each of fiber and protein, plus 22 grams of whole grains per slice–almost half of your RDA of whole grains!

A super-soft texture and mild flavor make this bread extraversatile. It’s low in sugars (only 2 grams), which leaves you a little license for sweet toppings like honey or jelly. What’s missing? Artificial colors and flavors, high-fructose corn syrup and trans fats.

Udi’s achieves what most gluten-free breads do not: the familiar smooth-andslightly-chewy texture of non-GF loaves. This bread’s pleasant but neutral taste and mere 70 calories per slice make it a good fit for any situation you desire bread.

If you don’t mind a little crunch, eating seeded bread is a no-brainer. The seeds add omega-3s, protein and a complex flavor to every bite. This all-organic bread also provides 5 grams of protein and 12 percent of your daily fiber needs in each slice.

Name your favorite grain—it’s probably in this tasty loaf. It’s loaded with 12 certified-organic grains, including quinoa, millet, spelt, buckwheat and amaranth. You’ll also find a host of seeds, such as pumpkin, flax, poppy and sesame, which give the bread a pleasant crunch and burst of nutrients.

sandwiches, toast

PB&J, French toast

any sandwich, accompanying soups or stews

savory sandwiches, buttered toast

savory sandwiches, toast

SOY-FREE

GLUTEN-FREE

DAIRY-FREE

OG ORGANIC

LOW-SODIUM

LOW-SUGAR

livenaturallymagazine.com

kitchen

FLAVORS

All About the Artichoke DON’T LET THE UNUSUAL EXTERIOR INTIMIDATE YOU. THIS LEAFY VEGETABLE IS EASIER TO PREPARE THAN YOU MIGHT THINK—AND DELICIOUS, TOO. BY REBECCA HEATON

Outer Petals

GOOD FOR YOU

Artichokes are rich in potassium, vitamin C, dietary fiber and magnesium.

Inner Petals

Center Choke

Heart ARE YOU READY?

An artichoke is ready to eat when a sharp knife goes through the base with ease, or a petal near the center pulls out easily.

Stem

STEP 1: PREPARE

STEP 2: COOK

STEP 3: EATING

First, rinse the artichoke under cold water. Next, with a sharp knife, cut off the spiky leaf tips—about a half-inch to an inch from the top—and trim the stem about a half-inch. Open the leaves a bit, too; this will help the choke cook more effectively.

You have several options, but the most common methods are boiling and steaming. Boil: Stand prepared artichoke in a deep saucepan or pot with 3 inches of boiling water. For flavor, add a tablespoon of olive oil, a tablespoon of lemon juice and a pinch or two of kosher salt. Cover and boil gently 30–45 minutes, depending on size. Steam: Place prepared artichoke in a double boiler. Cover and steam 35–45 minutes, depending on size.

Pull off an outermost petal and dip the base into your favorite sauce. Try melted butter with crushed garlic and lemon. Pull the petal through slightly clenched teeth to remove the soft, tender flesh at the bottom. Continue pulling off petals and eating. Once at the fuzzy choke, scoop it out with a spoon—don’t eat it!— and cut the remaining artichoke heart into bite-sized pieces, dip and enjoy. Discard petals and fuzzy inside to compost.

18 Spring 2016 / Live Naturally

HAVE A CROCKPOT? Try cooking artichokes in it. Fill crockpot with 2½ inches of water; add artichokes. Drizzle them with olive oil, balsamic vinegar and kosher salt. Stuff minced garlic between the petals, too. Cook on high 3–4 hours; larger chokes take longer to cook.

Citrus as Salt CUT BACK ON SODIUM—BUT NOT ON FLAVOR—BY USING LEMON JUICE AS A SALT STAND-IN. IF YOU ARE COOKING A DISH and find the salt you’ve added isn’t enough, try a squirt of lemon juice instead, recommends Eugenia Bone, author of several cookbooks, including The Kitchen Ecosystem (Clarkson Potter, 2014). Often what your taste buds are looking for is a flavor enhancement, which is exactly what lemon juice delivers. In fact, if you are out of salt or are trying to minimize sodium, you can replace it with half as much lemon juice, she adds. It will add a similar bright taste.

HOW TO JUICE A LEMON There’s nothing worse than getting a stinging squirt in the eye when trying to juice a lemon. Here are some tricks to “safely” extract every last drop.

1 Roll the lemon back and forth on your counter under the palm of your hand to massage it. Rolling bursts open some of the inside segments, so you’ll get more juice out of it and less chance of squirting.

TIP: Lemons are loaded with healthy vitamin C. When cooking with lemon juice, if possible add it at the end of cooking or after the dish has been cooked to minimize the loss of vitamin C.

2 Cut the lemon in half and squeeze into your cupped hand to capture the pits; let the juice dribble through your fingers into your dish.

DON’T LET THE SKIN GO TO WASTE: Zest the lemon first, either in strips with a citrus zester tool

or by grating with a fine grater. Zest freezes beautifully in a little jar, and is great to have on hand to add to soups and stews for flavor. Before zesting, scrub the lemon in soapy water, rinse well and dry; most lemons are waxed to extend their shelf life. Be sure to grate only the outer yellow portion of the skin; the white pith on the inside will give your dish a bitter taste.

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kitchen

FLAVORS

All About Vinegar FROM VINAIGRETTES AND MARINADES TO SOUPS AND SAUCES, VINEGAR IS A VERSATILE INGREDIENT. HERE’S WHAT YOU NEED TO KNOW ABOUT SOME OF THE MOST COMMON COOKING VINEGARS AND HOW BEST TO USE THEM. BY REBECCA HEATON

APPLE CIDER VINEGAR WHITE WINE VINEGAR This milder vinegar is made by fermenting a blend of white wines. It can be used interchangeably with red wine vinegar in recipes (when you desire a more subtle flavor)—or use a splash in place of heavy cream or butter to balance flavors without adding fat. Good for: rich sauces and vinaigrettes; brings out the sweetness of fruits like melon and berries; adds a flavorful twist to fresh salsa

Made from pressed, fermented apple juice, apple cider vinegar adds a tart and subtly fruity flavor to your cooking. It is also known to have medicinal properties, including soothing a sore throat and eliminating stomach trouble. Good for: salad dressings, homemade condiments such as barbecue sauce, as a finish to soups

RICE VINEGAR Most commonly produced in China and Japan from rice wine that’s allowed to ferment, rice vinegar has a lighter, sweeter taste than wine vinegars. It is widely used in a variety of Asian dishes. Good for: Asian salad dressings and stir-fries; dash over fruits and vegetables to liven up flavor

BASIC VINAIGRETTE Yield: 1 cup

Made from red wine that is allowed to ferment until it turns sour, this vinegar is a go-to for vinaigrettes. Its sharp taste also provides a punch of flavor; add a few teaspoons to a pot of soup at the very end of cooking for some extra zip. Good for: vinaigrettes, salad dressings, meat marinades, pickling, soups

20 Spring 2016 / Live Naturally

BALSAMIC VINEGAR Traditionally made in Italy from grape “must”— whole, pressed grapes, complete with juice, skin, seeds and stems—balsamic vinegar is cooked to a reduction, fermented and aged in wood barrels. This dark-brown vinegar has a balance of sweet and tangy flavors, making it a nice finishing touch for many dishes. Good for: salad dressings and marinades; as a condiment for drizzling on savory recipes, meats, and fruits like strawberries and melons

Whisk together vinegar, mustard, salt and pepper until salt is dissolved. Add the oil by droplets, whisking until emulsified. If emulsion breaks, rewhisk before using. For more flavor, add fresh or dried herbs or minced fresh garlic. COURTESY OF THE VINEGAR INSTITUTE

AARON COLUSSI

RED WINE VINEGAR

¼ cup wine vinegar (red or white) 2 tablespoons Dijon mustard Salt and freshly ground pepper, to taste ¾ cup oil (olive, canola or safflower)

DO IT YOURSELF

SHUTTERSTOCK

Do It Yourself: Infused Vinegar WHAT DO YOU GET WHEN YOU COMBINE VINEGAR WITH A FEW INGREDIENTS? INFUSED VINEGAR RECIPES THAT ADD FLAIR TO SALADS, SOUPS AND SAUCES. JUST FOLLOW THESE EASY STEPS.

Select glass canning jars or bottles with lids. Clean and sterilize everything with hot water.

Choose your ingredients and add to jars or bottles.Try fresh herbs, chile peppers or raspberries. White wine vinegar works best because it is clear and has a milder flavor, so you can see and better taste your infused ingredients.

Heat 3–4 cups of vinegar (depending on how many jars/bottles you have to fill) in a pot to warm, not boiling. Pour warm vinegar over infusion ingredients, and screw on lids.

Store jars/ bottles in a cool, dark place for three to four weeks.

Strain vinegar through a cheesecloth into another container; repeat as needed until all sediment is removed.

TIP: Infused vinegars make great gifts!

Compost the infusion ingredients, or place a small amount in the jar for presentation. It’s best to use infused vinegar within five months.

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kitchen

FOOD FOR FAMILY

Make Meals Meaningful THE BENEFITS OF FAMILY dinners are pretty astounding. It’s not surprising that kids who dine with their parents tend to eat more nutritiously and are less likely to overeat or be overweight. But studies also show that kids and teens who regularly share meals with their parents do better in school, are better readers and have a reduced risk of substance abuse. Mealtimes allow parents to model good eating habits and table manners, and are a chance for families to connect. It’s not easy, though, is it? One kid has swim practice, Mom’s on a deadline, Dad’s meeting ran late, the other kid’s addicted to The Voice. Making family dinners a reality takes persistence and ingenuity. Here are some suggestions for carving out time and making meals meaningful, without driving yourself or anyone else crazy.

22 Spring 2016 / Live Naturally

MAKE FAMILY MEALS A PRIORITY. With our busy schedules, it’s easy to lose sight of the importance of a family dinner: more important than basketball, piano, Boy Scouts or yoga. If you or your kids have multiple activities every night, it might be time to rethink. Commit to at least three or four nights each week. PLAN. There’s nothing worse than staring into the fridge at 6 p.m. with no idea what’s for dinner. Meal planning takes a lot of stress out of family meals. Your plans don’t have to be elaborate; just jot down ideas for four to five meals before grocery shopping. And get buy-in from the kids by asking them for menu suggestions and involving them in meal prep. UNPLUG. This should go without

saying. No phones, games or screens of any sort at family meals. BE FLEXIBLE. Eat early or late. Or if dinner just doesn’t work (someone works nights), sharing another meal is just as good. Try gathering for breakfast or weekend brunch. KEEP IT SIMPLE. Save the complicated recipes for impressing the in-laws. Homemade meals are great, but families bond just as well over store-bought rotisserie chickens and bagged salad. KEEP IT LIGHT. Don’t blow this chance to connect with your kids by using the time for lectures or drilling about grades. Instead, ask what made them laugh today. Or plan a family trip.

“Sitting down to a meal together draws a line around us. It encloses us and strengthens the bonds that connect us with other members of our selfdefined clan, shutting out the rest of the world.” —Miriam Weinstein, author of The Surprising Power of Family Meals

SHUTTERSTOCK

HOW TO PLAN FAMILY DINNERS THAT ARE FUN FOR EVERYONE. BY BEVIN WALLACE

FLAVORS

Spring Chicken

SIP, PAIR & MIX

HOW AMERICA’S FAVORITE BIRD CAN HELP POWER YOUR DAY.

WITH DRY SPARKLING!

BY KELLEE KATAGI

When we think “energy,” we tend to think “carbs.” And for good reason: They’re the body’s go-to fuel source. So it may seem odd to recommend chicken—which is 80 percent protein, 20 percent fat and 0 percent carbs—as a good choice when you’re looking for an energy boost in your diet. But relying on carbs alone can actually leave you feeling less energetic. It’s important to balance carb consumption with protein and fat, each of which play a role in keeping you revved (protein enables muscle building and repair; fat provides a more-sustained energy source). One serving of chicken (just 3 ounces) contains the following energy-aiding micronutrients. TM

Seattle-based DRY Sparkling creates craft beverages worthy of gourmet food pairing and premium mixology. Crisp and refreshing, DRY is an invitation to the party we call life. Cheers! B VITAMINS. These are essential for converting carbs into energy, and chicken is rich in them. For example, a serving delivers roughly a third of your daily B6 requirements.

Keep it clean.

POTASSIUM. Although it doesn’t directly provide energy, potassium contains components the body needs to make energy. Plus it supports heart and muscular function. One serving of chicken provides about 7 percent of your daily needs.

IRON. If you often feel weak, you may be low in iron, which helps the body make oxygen-carrying red blood cells. Beef and lamb are better sources of iron, but chicken is a good alternative if you don’t eat red meat. You’ll get about 8 percent of your daily requirements per serving.

MAGNESIUM. Studies show that most Americans don’t get adequate magnesium, a key component in energy production. Nuts, fish and bran are good sources, but it’s hard to get enough, so every bit helps. One serving of chicken offers 6–9 percent of the daily recommended intake.

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When possible, opt for chicken that was raised naturally, without added hormones or antibiotics.

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RAINIER CHERRY

kitchen

SNACKS

Natural Bubbles WHEN YOU’RE CRAVING SOMETHING SWEET AND SPARKLY, TRY ONE OF THESE ALL-NATURAL, HIGH FRUCTOSE-FREE OPTIONS. BY REBECCA HEATON

DRY SPARKLING CUCUMBER Cucumber soda? You might be pleasantly surprised. Crisp, light and refreshing, all of Dry Soda’s exotic flavors are sweetened—just slightly—with pure cane sugar and natural flavors, and are caffeine- and sodium-free. Fun stuff: Mix with a shot of rum, a few sprigs of mint, a slice of lime and ice for a refreshing cocktail. Dry flavors: Cucumber, Rainier Cherry, Vanilla Bean, Blood Orange Size: 12-ounce can Calories: 45 Sugar: 11 g Sodium: 0 mg Caffeine: 0 mg

24 Spring 2016 / Live Naturally

GUAYAKI BRAND YERBA MATE SPARKLING CRANBERRY POMEGRANATE Yerba maté (yer-bah mah-tay) is made from naturally caffeinated leaves from South American rain forests. Guayaki (gway-uh-kee) has infused it with a touch of juice (6 percent), a bit of organic cane sugar and sparkling water for a crisp, energizing, USDA Organic– certified concoction. Fun stuff: One can contains 80 milligrams of naturally occurring caffeine, equivalent to a cup of coffee. Guayaki flavors: Cranberry Pomegranate, Grapefruit Ginger, Classic Gold Size: 12-ounce can Calories: 65 Sugar: 16 g Sodium: 0 mg Caffeine: 80 mg

HANSEN’S GINGER ALE NATURAL CANE SODA This all-natural soda is a simple blend of carbonated water, cane sugar, ginger, citric acid (a natural preservative), and extracts of vanilla and limes, with no artificial colors, sodium or caffeine. The result is a light, refreshing soda that’s not overly sweet. Fun stuff: This soda’s flavors come from Chinese ginger root, and extracts of Madagascan vanilla bean and lime. Hansen’s flavors: 20 flavors of cane sugar and diet sodas; visit hansens.com for details. Size: 12-ounce can Calories: 170 Sugar: 44 g Sodium: 0 mg Caffeine: 0 mg

ZEVIA COLA Calling all diet-soda drinkers. Free of calories, chemicals and color, Zevia Cola is sweetened with stevia, an allnatural sugar substitute, and a touch of monk fruit, a tropical Asian fruit. Fun stuff: Zevia recently removed coloring from all of its colas, ginger root beer, ginger ales and cream soda. Zevia flavors: 15 of ’em! Visit zevia.com for details. Size: 12-ounce can Calories: 0 Sugar: 0 g Sodium: 20 mg Caffeine: 45 mg

WHAT IS STEVIA?

Stevia is an all-natural sweetener and sugar substitute extracted from the leaves of the Stevia rebaudiana plant. It has no calories and is 200 times sweeter than sugar in the same concentration. The FDA has approved the Reb A form of stevia, so look for this on ingredient labels.

REED’S EXTRA GINGER BREW

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If you like ginger, Reed’s Extra Ginger Brew delivers an invigorating blend of sparkling water, cane sugar, pineapple juice, honey, fresh ginger root, lemon and lime extracts, and spices.

SIMPLE TRUTH ORGANIC BLOOD ORANGE ITALIAN SODA

Made from 70 percent fruit juice—a blend of orange, apple, white grape and lemon—and sparkling water, this bubbly beverage is free of preservatives and refined sugars.

Fun stuff: One bottle contains 26 grams of fresh ginger; good for soothing stomach problems. Reed’s flavors: Extra Ginger Brew, Original, Premium Size: 12-ounce bottle Calories: 145 Sugar: 37 g Sodium: 5 mg Caffeine: 0 mg

Produced and packaged in Italy and USDA-certified organic, this soda lives up to its moniker. The blend of sparkling natural mineral water with organic sugar, blood orange juice and black carrot juice makes for a bright, refreshing drink that isn’t overly sweet…and an excellent mixer in spring and summer cocktails.

Fun stuff: One bottle contains two servings of fruit, according to USDA Dietary Guidelines. Izze flavors: Apple, Blackberry, Clementine, Apple, Pomegranate, Grapefruit Size: 12-ounce bottle Calories: 135 Sugar: 31 g Sodium: 15 mg Caffeine: 0 mg

Fun stuff: The mineral water in this soda comes from a source in the Apennine Mountains of Northern Italy. Simple Truth Organic flavors: Blood Orange, Sicilian Lemon, Grapefruit, Coconut Lime Size: 8-ounce serving (bottle is 24.5 ounces) Calories: 120 Sugar: 28 g Sodium: 35 mg Caffeine: 0 mg

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26 Spring 2016 / Live Naturally

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Cauliflower Is for C JUST 1 CUP OF THIS VERSATILE VEGETABLE DELIVERS NEARLY 80 PERCENT OF YOUR DAILY VITAMIN C— PLUS LOTS OF OTHER FLAVOR AND GOODNESS.

AARON COLUSSI, STYLE ERIC LESKOVAR

COLORFUL CAULIFLOWER

ABOUT

NUTRITION

SELECT & STORE

COOK

A cousin of broccoli, kale, cabbage and collards, cauliflower is a cluster of hundreds of immature flowers bonded together in little lumps that form the head or “curd.” The flowers are attached to a central stalk, and when broken apart, cauliflower looks a bit like a tree with cruciferous (crossshaped) branches. Traditionally, cauliflower is pure white. It has a sweet, nutty flavor that becomes more pronounced when cooked, particularly when roasted.

One cup of chopped raw cauliflower is loaded with vitamin C—a whopping 77 percent of your daily needs—which helps prevent cellular damage, aids iron absorption and reduces cholesterol. It is also an excellent source of dietary fiber for digestion, vitamin K to prevent blood clotting, vitamin B6 for metabolism and choline, a B vitamin known for its role in brain development. Cauliflower contains small amounts of calcium, iron, magnesium and potassium, too.

When buying cauliflower, look for a clean, creamy-white, compact curd in which the bud clusters are not separated. Heads surrounded by many thick, green leaves are better protected and will be fresher. Its size is not related to quality, so choose one that best suits your recipe needs. Store uncooked cauliflower in a paper or plastic bag in the refrigerator; it will keep for up to one week.

Cauliflower can be eaten raw for dips and salads. Cook it by steaming, roasting or stir-frying for best flavor. Don’t discard the smaller leaves surrounding the curd; add them to soups or stirfries. Some fun ways to serve cauliflower: cauliflower “steaks” (slice a head into thick slabs, coat with olive oil and bake on a parchment-lined baking sheet at 400° for 15–20 minutes); or cauliflower “rice” (chop up a head in a food processor; serve raw or sauté for a few minutes in olive oil).

White is the most common color of cauliflower. Why? Because the ribbed, coarse green leaves that surround the curd protect it from sunlight during growth, which hinders development of chlorophyll—the chemical reaction that turns plants green. But not all cauliflower is white. Some fun, hybridized varieties can be found in light-green, orange and purple hues.

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DISH IT UP

Get Creative with Cauliflower

THIS CRUCIFEROUS CURD INFUSES ANY RECIPE WITH WELCOME NUTRIENTS. HERE’S HOW TO INCORPORATE IT INTO A VARIETY OF FAMILIAR DISHES.

“Cheesy” Cauliflower Tater Tots

¼ teaspoon fennel seed ¼ teaspoon fenugreek seed 1½ teaspoons ground coriander 1½ teaspoons ground cumin ½ teaspoon cinnamon ½ teaspoon ginger powder ½ teaspoon mustard powder ½ teaspoon turmeric powder ¼ teaspoon chili powder ¼ teaspoon ground cloves ¼ teaspoon garlic powder ¼ teaspoon coconut sugar In a small sauté pan over medium low heat, toast fennel and fenugreek seeds about 2 minutes, or until fragrant. Remove from heat and grind in a spice grinder, or with a mortar and pestle. Combine with remaining spices. Makes 6½ teaspoons. Recipe by Ryan Elledge

28 Spring 2016 / Natural Living

AARON COLUSSI, STYLE ERIC LESKOVAR

Make Your Own Curry Powder

Cauliflower Dinner Roll

Root Vegetables with Cauliflower Curry Sauce Over Spiralized Zucchini

Cauliflower Pizza Crust with SunDried Tomato Roasted Red Pepper Sauce

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DISH IT UP

Root Vegetables with Cauliflower Curry Sauce over Spiralized Zucchini By Ryan Elledge Coconut milk and cauliflower make a delicious dairy-free curry. Serve over spiralized zucchini noodles for a nutrient boost. Serves 4 1 medium head cauliflower, cut into small florets, divided ½ sweet potato, diced 2 small carrots, diced 1 small parsnip, diced 3 tablespoons coconut oil, divided ¼ medium sweet onion, chopped 1½ cloves garlic, minced 2 tablespoons curry powder (or try recipe on the previous page) 1 can (14 ounce) coconut milk, divided Sea salt and pepper Juice of 1 lime 2 medium zucchinis, spiralized 3 ounces baby spinach Cilantro, for garnish 1. Preheat oven to 375°. Line two baking sheets with parchment paper. Place half of cauliflower florets and all sweet potatoes, carrots and parsnips on trays; roast 45 minutes, until vegetables are soft and slightly caramelized. Stir vegetables partway through to be sure they don’t burn. Set aside when done. 2. Make cauliflower curry sauce: Heat 2 tablespoons coconut oil in a medium saucepan over medium heat. Add onion; sauté 5–10 minutes, until translucent. Add garlic; sauté 1 minute, or until fragrant. 3. Add remaining cauliflower and curry powder. Cook 5–10 minutes, until cauliflower starts browning and begins to soften. 4. Add ¾ cup + 2 tablespoons coconut milk; simmer 10 minutes, until a fork easily pierces cauliflower. 5. Place in a blender; blend until smooth. Use remaining coconut milk to thin sauce to desired consistency. Season to taste with salt and pepper. 6. Combine cauliflower curry sauce with roasted root vegetables in a medium skillet. Let simmer 10 minutes. Season to taste with lime juice, salt and pepper. 7. Melt remaining 1 tablespoon coconut oil in a large skillet. Add zucchini; sauté 3–5 minutes, until softened. Stir in spinach to wilt. Season to taste with salt and pepper. 8. Toss root vegetables with zucchini noodles and spinach. Garnish with cilantro.

“Cheesy” Cauliflower Tater Tots By Mirasol Gomez These gluten-free, dairy-free tater tots make a great snack with any favorite dipping sauce, or a fun and nutritious side dish for a meal. Makes 18 tater tots 1 large head cauliflower, cut into florets 1 teaspoon coconut oil ¼ cup onion, finely minced 2 garlic cloves, minced ½ cup nutritional yeast (or grated Parmesan) ¼ cup parsley, minced

30 Spring 2016 / Live Naturally

½ teaspoon pepper 1 teaspoon salt, plus more to taste ¼ cup almond flour (or gluten-free breadcrumbs) 1 egg 1. Preheat oven to 400°. Oil or line a baking pan with parchment paper. 2. In a large pot, add cauliflower florets to salted boiling water and cook until fork tender. 3. Strain cauliflower; let sit in fridge until fully cooled. Or place in the freezer to speed up this process. 4. Add coconut oil to a small skillet on medium heat. Add onions; sauté 2–3 minutes, until translucent. Add garlic; sauté 3 minutes, being careful not to let garlic brown. Turn off heat, place in a small bowl, and set aside. 5. When cauliflower is cooled, place into a food processor and pulse just until finely shredded, the size of rice. Place in a large mixing bowl. 6. Add nutritional yeast, parsley, salt and pepper, and mix together. Fold in onions and garlic. Add salt to taste, as needed. 7. Add almond flour and egg; mix thoroughly. 8. Form into small tater tots and place on oiled or parchment-lined pan. Bake 15–20 minutes on each side, or until crispy brown. Serve with your favorite dipping sauce.

Cauliflower Pizza Crust with Sun-Dried Tomato Roasted Red Pepper Sauce By Jessica Essen Try a vegetable-based pizza crust, featuring cauliflower as the main component. Serves 4 CRUST 1 medium head cauliflower, cut into small florets 1 tablespoon olive oil, plus more for oiling baking sheet 1 tablespoon fresh oregano, minced 1 teaspoon salt 1 teaspoon chia seeds ½ cup water, divided ½ cup chickpea flour (or organic cornstarch)

Allow seeds to jell for 15 minutes, creating a “chia egg.” 4. In a food processor, pulse roasted cauliflower, chia egg, chickpea flour and ¼ cup water. 5. Spread “dough” on prepared baking sheet. Bake 25–30 minutes, until crust is golden. 6. To make sauce, in food processor combine sun-dried tomatoes, roasted peppers, Parmesan cheese, garlic, basil, oregano and olive oil. Process until completely smooth. Season with salt and pepper, to taste. 7. Spread sauce over crust. Sprinkle with Parmesan cheese; return to oven for 7 minutes, until cheese melts. 8. Remove from oven and top with arugula, walnuts and olives.

Cauliflower Dinner Roll By Lizzie Smith These rolls are a more nutritious alternative to the classic dinner roll. Makes 10–12 rolls 1 large head cauliflower, cut into florets ¼ cup spelt or whole-wheat flour ¼ cup grated Parmesan 1¼ teaspoons salt ½ teaspoon onion powder ½ teaspoon garlic powder 2 eggs 1 tablespoon sesame seeds Onion flakes for topping, optional 1. Preheat oven to 400°. Line a baking sheet with parchment paper. 2. Place cauliflower florets in food processor. Pulse until cauliflower has a fine consistency, resembling rice. Place in a large bowl. 3. Add dry ingredients to cauliflower; mix well. 4. In a small bowl, whisk eggs. Add to cauliflower mixture, stirring until the mixture forms a “dough” ball. Dough will be wet. 5. Roll dough into individual “rolls,” and place on baking sheet. Flatten each ball slightly with your hand to resemble a dinner roll. Sprinkle with sesame seeds and onion flakes. Bake 20–30 minutes, until golden brown. Serve warm with butter or extra-virgin olive oil.

RED SAUCE ½ cup sun-dried tomatoes, drained ¼ cup roasted red peppers, drained ¼ cup freshly grated Parmesan cheese 4 cloves garlic, chopped 2 tablespoons fresh basil, minced 1 tablespoon fresh oregano, minced 1 tablespoon olive oil Sea salt and pepper, to taste TOPPINGS ¼ cup freshly grated Parmesan cheese ½ cup arugula 1⁄₃ cup walnuts, toasted ¼ cup Kalamata olives, pitted and chopped 1. Preheat oven to 400°. Line a baking sheet with parchment paper and olive oil. 2. To make pizza crust, coat cauliflower florets in olive oil, oregano and salt. Roast for 15 minutes, stir, and cook for an additional 10 minutes, until soft and just beginning to brown. Set aside to cool. 3. Combine chia seeds with ¼ cup of water.

L to R: Jessica Essen; Genevieve Doll, culinary administrator; Lizzie Smith; Mirasol Gomez, kitchen manager; Ryan Elledge

Live Naturally is excited to partner with Bauman College, whose students created these recipes. Bauman is committed to spreading wellness through the healing power of fresh, whole food. Their programs equip students with the tools necessary to support people−locally and globally−in achieving optimal health. For more info, visit baumancollege.org.

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FEAST YOUR EYES ON NUTRITION FRUITS & VEGGIES, WHOLE GRAINS, LEAN PROTEINS

RETAIL

MAKE IT, BUY IT

eat

The World at Your Table IF YOUR RECIPE REPERTOIRE IS IN A RUT, THINK INTERNATIONAL FOR REFRESHING, IRRESISTIBLE FLAVORS. BY KIMBERLY LORD STEWART

Three-Cheese Mediterranean Flatbread MAKE IT: Use your imagination to put your own culinary twist on this quick, kid-friendly meal. Serves 4 INGREDIENTS 1 premade pizza crust 3 tablespoons extra-virgin olive oil 1 teaspoon dried oregano Salt and pepper 15 cherry tomatoes, cut in half 2 large roasted red peppers, thinly sliced 6 tablespoons premade olive tapenade (jar or from the deli case) 1⁄₃ cup crumbled herb and garlic feta cheese ½ cup grated Parmesan cheese (about 2 ounces block cheese) 15 small pearls of fresh mozzarella cheese, cut in half

DIRECTIONS 1. Preheat oven to 400°. Place crust on a baking sheet, and brush the dough with olive oil. Sprinkle with oregano, salt and pepper. 2. Top with cherry tomatoes, roasted red peppers, olive tapenade and all the cheeses. 3. Bake 10–15 minutes, until cheese is melted.

AARON COLUSSI, STYLE ERIC LESKOVAR

More Toppings Don’t be afraid to get adventurous with your flatbread toppings. Try any of these flavorful additions: Anchovies Shrimp Chicken, roasted and diced Pancetta Eggplant, thinly sliced and roasted Pesto

Fresh garlic, chopped Mushrooms, sliced Walnuts Zucchini or squash, thinly sliced and grilled

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MAKE IT, BUY IT

Green Chile and Cheese Pupusas MAKE IT: Lush masa wraps around cheese and chiles in these gluten-free Salvadoran treats. Pupusa corn cakes are cooked on the griddle and can be filled with just about anything. Try them with refried beans and chopped vegetables. These are traditionally served with a cabbage slaw. Makes 6–8 DIRECTIONS 1. Place masa harina and salt in a large bowl. Add water, and stir until well combined. 2. Divide dough into eight rounds. Roll each into a ball, and flatten into a disk with your hands. Form a dough cup in your palm, and add cheese and ½ teaspoon chiles. Don’t overfill. Bring edges together to encase the cheese and form a ball. 3. Pat out the pupusa into a disk on the plastic wrap or wax paper. Repeat with the rest of the dough. 4. Heat 2 tablespoons of oil in a nonstick skillet over mediumhigh heat. Cook 4 minutes on each side, until browned. Add more oil as needed to cook all pupusas. Serve immediately.

TIP: Masa harina is a finely ground corn flour that is traditionally used in Mexican-style cooking. You can find it in the baking goods aisle at your local store. If masa harina isn’t available, you can use a food processor to grind either regular corn meal or dry corn tortillas (which are made with masa harina) to a fine consistency.

34 Spring 2016 / Live Naturally

AARON COLUSSI, STYLE ERIC LESKOVAR (2)

INGREDIENTS 2 cups masa harina corn flour 1 teaspoon kosher salt 1½ cups water 1½ cups sharp cheddar cheese, grated 1 (4-ounce) can green chiles, diced 3–4 tablespoons canola oil Plastic wrap or wax paper

Chicken Biryani MAKE IT: With one skillet, you can whip up this popular Indian dish. Curry, ginger and golden turmeric blanket tender chicken, softly sautéed onions and rice. Serves 6

INGREDIENTS 4 tablespoons butter or vegetable oil 4 chicken breasts, cut into chunks 1 sweet onion, thinly sliced 2–3 tablespoons red curry paste 2-inch piece of fresh ginger, peeled and finely minced 2 teaspoons powdered turmeric 1 cinnamon stick ½ teaspoon powdered cardamom 1⁄₃ cup golden raisins 1½ cups white basmati rice 3½ cups chicken broth 3 tablespoons chopped cilantro, optional Slivered almonds for garnish Mango chutney, prepared (jar in international aisle)

DIRECTIONS 1. Heat butter or oil in a large skillet over medium heat; add chicken and sauté until brown. Remove from pan. Add onions and sauté 10–15 minutes, until soft. Add curry paste, ginger, turmeric, cinnamon stick and cardamom powder. Sauté 5 minutes, until spices are fragrant. 2. Add chicken, raisins, rice and broth. Stir well; raise heat until broth is boiling. Cover, and lower heat to low. Cook 5–8 minutes. Remove from heat; let sit 10 minutes for rice to absorb the liquid. 3. Garnish with cilantro and almonds, and serve with mango chutney.

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eat

MAKE IT, BUY IT

BUY IT DON’T FEEL LIKE COOKING TONIGHT? TRY ONE OF THESE READY-MADE, INTERNATIONALSTYLE MEALS FROM THE FREEZER SECTION. EACH IS A SERVING SIZE FOR ONE TO TWO. FOR A FAMILYSTYLE MEAL, TRY A COMBINATION OF OPTIONS TO SUIT ALL TASTES.

SAFFRON ROAD CHICKEN BIRYANI Made with antibiotic-free chicken, this entrée is infused with warm Indian spices like turmeric, fenugreek and ginger, and topped with sweet caramelized onions over a bed of basmati rice.

AMY’S BLACK BEAN TAMALE VERDE

LUVO ORANGE MANGO CHICKEN

When hunger pangs strike, this Mexican-style meal will do the trick. Made with organic masa (ground and cooked corn), the tamale is filled with a mix of black beans, veggies, chilis and jalapenos. A flavorful verde sauce tops it off.

Inspired by the Hunan region of China—known for growing rice, tea and oranges—this dish is filled with tender chunks of white meat chicken in a sweet and savory orange sauce. Paired with green tea-scented brown jasmine rice, broccoli and kale for a healthy dose of green.

36 Spring 2016 / Live Naturally

AMY’S SPINACH PIZZA This individual-size pizza has a hearty crust of organic wheat flour, wheat germ and wheat bran topped with an organic tomato puree, organic spinach and basil and spices. A blend of feta and mozzarella cheeses finishes off the goodness.

eat

HEALTHY KITCHEN

Good Morning…Let’s Eat!

WHETHER IT’S A LAZY SATURDAY MORNING OR A TIME-CRUNCHED WEEKDAY, THESE NUTRITIOUS AND DELICIOUS BREAKFAST RECIPES WILL WAKE UP YOUR SENSES AND YOUR TASTE BUDS. BY KIMBERLY LORD STEWART

Yogurt and Pomegranate Bircher Muesli This Swiss recipe is perfect for blearyeyed morning people. Make it before you go to bed, and you’ll wake to a treat. It keeps for a few days, so make extra. Serves 2 2 (5-ounce) containers yogurt, vanilla or your favorite berry flavor ¼ cup muesli cereal of your choice 2 tablespoons fresh cream 2 oranges, peeled and segmented ¼ cup pomegranate seeds 2 tablespoons slivered almonds 1. Stir yogurt, muesli and cream in a small bowl. Spoon into two medium-sized drinking glasses. 2. Place oranges, pomegranate seeds and almonds over the yogurt. 3. Cover each glass with plastic wrap and let sit overnight in the refrigerator. 4. By morning, the yogurt, cereal and cream will resemble a thick pudding.

Overnight Steel Oats After a long night’s fast, your body needs some ribsticking nourishment to start the day. But steel-cut oats take as long as 45 minutes to cook. This recipe takes only a few minutes in the evening and is ready by morning; just add one of the suggested sweet or savory topping options. Serves 3–4 4 cups water 1 cup steel-cut oats ¼ teaspoon salt

Topping 1: Combine 3 tablespoons dried cranberries, 2 tablespoons walnuts, ½ teaspoon cinnamon and a drizzle of honey. Topping 2: Combine ¼ cup hot chicken broth, 4 tablespoons finely grated Parmesan cheese and 6 chopped basil leaves. Topping 3: Combine ½ cup blueberries, 2 tablespoons ricotta cheese and 1 tablespoon lemon curd.

38 Spring 2016 / Live Naturally

AARON COLUSSI, STYLE ERIC LESKOVAR

1. Bring water to boil in a large, heavy saucepan. Add oats and salt. Stir constantly for 1 minute. If oats foam and boil over, remove from heat for a few seconds, and then continue cooking and stirring. 2. Remove from heat, cover and let sit overnight. 3. By morning, the oats will have absorbed all the water. Add one of the below topping combos.

Hash Brown Frittata Shredded hash browns form a crusty shell for this soft egg frittata. Be creative; use whatever vegetables, cheeses and meats are in your fridge. Serves 2 2 cups (¾ pound) peeled, shredded russet potatoes 2 tablespoons canola oil 3 green onions, white and half of green stems, chopped 2 thin slices antibiotic-free ham, sliced into thin strips 4 eggs, whisked ¼ cup milk ¼ cup sharp cheddar cheese Salt and pepper to taste 1. Preheat oven broiler. Place shredded potatoes on a paper towel; cover with another paper towel. Press down, and let sit for 10 minutes to absorb any water. 2. Heat oil in a small, oven-safe omelet pan or cast-iron skillet. Add potatoes and onions; brown 10–15 minutes. Press potato mixture into pan to form a crust. Top with ham strips. 3. Whisk eggs with milk. Pour into pan, and shake to distribute eggs. Cook 5–7 minutes. 4. Top with cheese, and place under broiler. Keep under heat until eggs are set and cheese is brown. Add salt and pepper to taste.

Eggs and Chickpea Shakshuka This spicy, single-skillet Israeli and Tunisian dish is a breakfast standby in Mediterranean and Middle Eastern kitchens. Add crusty wholegrain bread for sopping up the yellow yolks and spicy sauce. Serves 2, can be doubled or tripled 2 tablespoons extra-virgin olive oil ½ large sweet onion, thinly sliced ½ sweet yellow pepper, thinly sliced 2 cloves garlic, thinly sliced ½ teaspoon cumin ½ teaspoon paprika Hefty pinch cayenne pepper ½ (15-ounce) can garbanzo beans, drained 1 (15-ounce) can diced tomatoes, do not drain Water 4 eggs Salt and pepper to taste 1. Heat a 12-inch skillet to medium heat, add oil, and heat until it shimmers. Add onions and peppers, and sauté until soft. Add garlic, cumin, paprika and cayenne. Stir for another 1–2 minutes, until fragrant. 2. Add garbanzo beans and tomatoes with juice. Bring to a strong simmer. Add a little water (¼ cup at a time) to pan if there isn’t enough poaching liquid for the eggs. Gently break eggs into the sauce. Cover pan and cook for about 3 minutes, until egg whites are set. Add salt and pepper to taste. To serve, spoon into shallow bowls.

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40 Spring 2016 / Live Naturally

THE HEALING POWER OF FOOD NURTURE YOURSELF WITH A WHOLESOME DIET. WHY? GOOD FOOD CAN BOTH PREVENT AND TREAT COMMON CONDITIONS AND DISEASES. JUST ASK YOUR DOCTOR.

BY LISA MARSHALL

I SHUTTERSTOCK

n a glistening new 4,500-square-foot kitchen near New Orleans’ Tulane University School of Medicine, doctors-to-be trade lab coats for aprons to learn not only what food may help their patients, but also how to make it taste good. Two thousand miles away in Napa, Calif., endocrinologists and dermatologists rub shoulders with celebrity chefs for four days each February at the Healthy Kitchens, Healthy Lives Conference, an unlikely collaboration between the Harvard T.H. Chan School of Public Health and The Culinary Institute of America. Meanwhile in Deerfield, Ill., at the new Gaples Institute for Integrative Cardiology, heart specialists—a notoriously skeptical lot when it comes to integrative medicine—are flocking to courses about the healing power of food. “Everyone knows eating healthy is important for preventing disease,” says cardiologist Stephen Devries, M.D., executive director of the Gaples Institute. “What few people realize is the incredible potency of nutrition for treatment.”

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THE HEALING POWER OF FOOD

42 Spring 2016 / Live Naturally

associated with a medical school. There, a fulltime chef (a member of Tulane’s medical school faculty) teaches five classes per week to students, who in turn teach community members. Harlan stresses that he does not view healthy food as a cure-all. “We don’t use the term ‘food as medicine’ here because I think it sends the wrong message. There is a clear-cut role for pharmaceuticals, too.” No doubt, in some cases, a healthy diet can help people avoid

medication, he says. In other cases, drugs work “synergistically” with nutrients to help patients respond to treatment better and require lower doses of medication. So far, The Goldring Center has licensed its culinary medicine classes to 18 medical schools. And each day, Harlan gets another call from a curious administrator. “People are desperate for this kind of information. We may be the first of this kind, but we will definitely not be the last,” he says.

FIGHTING CANCER WITH FOOD: 4 INGREDIENTS YOU SHOULD EAT MORE OF One-third of cancers could be prevented if people ate well and kept their weight in check, according to the American Institute for Cancer Research (AICR). But nutrition can also influence cancer treatment, says Colleen Gill, an oncology dietitian at the University of Colorado Cancer Center in Aurora, Colo. “You cannot cure cancer with nutrition alone,” she says. “But you can create an environment that is inhospitable to it.” A diet rich in lean protein and healthy fats can help cancer patients avoid muscle wasting and weight loss that often forces interruptions in chemotherapy. Fiber−via fruits, vegetables, whole grains and legumes− can usher out toxins from medications, reducing side effects. The AICR also recommends minimizing refined carbohydrates (e.g., white bread and white rice), which can boost insulin levels and fuel tumor growth, and charred meat, which contains carcinogenic compounds called heterocyclic amines, and keeping red meat—which has been linked to colorectal cancer—to fewer than 18 ounces per week. More specifically, these four foods have been shown to possess potent anti-cancer properties: 1. Cruciferous vegetables. Broccoli, cauliflower, Brussels sprouts and mustard greens contain compounds called isothiocyanates, which help the liver detoxify carcinogens and keep cancer cells from proliferating, research shows. They also contain indole-3-carbinol (I3C), which helps metabolize harmful hormones that can drive breast, uterine and cervical cancer. One 2012 study found that breast-cancer patients who ate the most cruciferous vegetables were 62 percent less likely to die and 35 percent less likely to see their cancer recur than those who ate the least. [Discover some delicious cauliflower recipes on pages 28-30.]

to carcinogens. When combined with black pepper, curcumin is absorbed exponentially better. [Read more about turmeric on page 51.]

2. Turmeric (curcumin powder). This yellowish powdered spice from the shrub Curcuma longa is consumed in huge amounts in India, where cancer rates also happen to be a fraction of rates in the United States. Few human studies exist, but mice given curcumin are less likely to develop tumors when exposed

4. Cooked tomatoes. Tomatoes are rich in lycopene, a potent antioxidant. Cooking them in fat, such as olive oil, releases the lycopene and boosts absorption. Some studies show men who eat at least two tomato-sauce-based meals per week have a lower risk of prostate cancer.

3. Flaxseed. Flaxseed is loaded with lignans, believed to blunt estrogen’s cancerfueling effects on cells. One 2013 study followed 147 prostate cancer patients who added flaxseeds to their diets. Men with the highest levels of flaxseeds had the least tumor proliferation. Stick with freshly ground flaxseed versus flaxseed oil. Flaxseeds are a whole food and therefore contain a host of other nutrients that are not present in its extracted oil.

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Devries is among a growing number of doctors striving to reframe good nutrition as not just a commonsense means of fending off illness, but also an indispensable, science-backed tool for managing it. As far back as 1998, a seminal study in the journal Circulation showed heart disease patients who switched to a Mediterranean diet (rich in veggies, beans, whole grains and good fats, and lower in red and processed meat) were 72 percent less likely to have another heart attack within five years. Subsequent research has shown that dietary changes, and specific nutrients, can help reverse diabetes, boost cancer survival rates, ease depression, and fight acne and wrinkles. Until recently, budding physicians have had little opportunity to learn about such links. One 2015 University of North Carolina study found that out of 133 U.S. medical schools, 71 percent fail to provide even the minimum recommended 25 hours of nutrition education. Once they move on to training for specialties, students typically get no nutrition instruction. “I trained in top internal medicine and cardiology programs, and I did not have one minute of nutrition education,” says Devries, whose nonprofit aims to change that. “Even today, during the typical doctor visit, there is a brief mention about needing to eat well and then the conversation shifts to medication.” Another problem: Many doctors still associate healthy food with bland food, and few have much experience in the kitchen. “Nobody teaches people how to cook anymore,” says Timothy Harlan, M.D., a chefturned-physician and executive director of The Goldring Center for Culinary Medicine at Tulane. Opened in 2014, the center is the nation’s first teaching kitchen

OAT AND GARBANZO BEAN FLOUR PANCAKES These wonderfully delicious gluten-free pancakes deliver the heart-healthy benefits of flax and oats. Makes 8 pancakes 2 tablespoons ground flaxseed 3 tablespoons water ½ cup oat flour (see step 2) ½ cup garbanzo bean flour 1 tablespoon baking powder 1 teaspoon maple sugar (or date sugar) 1½ cups almond milk Real maple syrup, fruit and nuts for topping 1. Mix the ground flaxseed and water together in a small bowl, and let the mixture sit for 5 minutes. 2. Make your oat flour by processing ½ cup of oats in a food processor for about 30 seconds. The “flour” will have some texture to it. 3. Combine dry ingredients in a bowl, and whisk together. 4. In a separate bowl, stir together the flaxseed and water mixture with the milk. 5. Add the liquid to the dry ingredients, and stir well. 6. Preheat a nonstick skillet. Once the skillet is hot, place ¼ cup of batter into the skillet, and cook until you see bubbles forming on top. Turn the pancake over, and cook until browned on both sides. 7. Top with maple syrup, raspberries, blueberries, walnuts or other favorite toppings. ADAPTED FROM RECIPE BY CAROL D’ANCA IN REAL FOOD FOR HEALTHY PEOPLE (FOOD NOT MEDS, 2015), FOODNOTMEDS.COM

FEED YOUR FACE: 3 STEPS TO MORE YOUTHFUL SKIN

GLENN SCOTT PHOTOGRAPHY

When it comes to battling acne or wrinkles, what you take out of your diet is as important as what you add in, says Val Treloar, M.D., an integrative dermatologist in Newton, Mass., and coauthor of The Clear Skin Diet (Cumberland House, 2007). 1. Eliminate dairy and ease up on carbs. Dairy consumption can spike insulin fast, leading to skin inflammation and pimple formation. Recent studies show teenagers who drink more milk have more acne. “I have patients who do nothing but eliminate dairy and their skin clears up,” Treloar says. Refined carbs have a similar inflaming effect.

2. Eat more orange, yellow and red. “Wrinkles are the result of chronic, accumulated oxidative injury to the skin,” Treloar says. Antioxidant-rich veggies like carrots, peppers, beets and pumpkins can counteract that stress. They also contain carotenoids, which settle into the skin, giving it a rosy glow and protecting it against ultraviolet damage. Studies show that people with higher skin concentrations of carotenoids have fewer wrinkles.

3. Eat fatty fish. It’s loaded with anti-inflammatory omega-3 fatty acids, which can fend off acne and age-related skin problems. Worried about mercury and other heavy metals? Try anchovies—they are low in toxins and high in omega-3s.

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THE HEALING POWER OF FOOD

FENNEL AND ORANGE SALAD Enjoy the health benefits of fennel’s fiber, potassium, folate, vitamin C, vitamin B6 and phytonutrient content in this delicious salad recipe. Fennel’s significant amount of fiber lowers the total cholesterol in the blood, thereby decreasing the risk of heart disease. Serves 2

DRESSING Juice of 1 orange, freshly squeezed Pinch of sea salt 1 tablespoon olive oil (optional) 1. Peel the two oranges; also cut off the bitter pith. Cut off a small slice from the top and bottom of each orange. Using a sawing motion with a sharp serrated knife, slice each orange into thin rounds. Place slices on plates. 2. Cut off the green tops of the fennel; reserve for garnish. Finely slice the fennel bulb lengthwise. 3. Add slices of red onion and olives. 4. Finish by drizzling with the fresh-squeezed orange juice; salt to taste. Add olive oil, if desired. ADAPTED FROM RECIPE BY CAROL D’ANCA IN REAL FOOD FOR HEALTHY PEOPLE (FOOD NOT MEDS, 2015), FOODNOTMEDS.COM

44 Spring 2016 / Live Naturally

HEALTHY PLATE, HEALTHY HEART: 5 STEPS TO FIGHT CARDIOVASCULAR DISEASE In general, a Mediterranean diet is the way to go for heart disease patients hoping to fend off a heart attack or minimize medications, says Stephen Devries. But simple individual steps can also make a difference. 1. Eat four handfuls of nuts per week. Nuts are rich in “good” monounsaturated fat, cholesterollowering sterols and blood-pressure-lowering magnesium. As little as four handfuls per week can lower heart disease risk by 37 percent. 2. Eat three servings of berries per week. Brightly colored blueberries and strawberries contain compounds called anthocyanins that relax the lining of blood vessels, lowering blood pressure and easing strain on the heart. A 2012 study of 93,000 women found those who ate three servings per week were 30 percent less likely to have a heart attack. 3. Load up on leafy greens. Eating just one serving per day of dark green leafy vegetables lowers your risk of heart disease by 23 percent, Devries says. 4. Love legumes. Beans, including garbanzo beans, are a good source of protein without the saturated fat that comes with animal products. One cup of beans per day can lower “bad” cholesterol and triglyceride levels within 12 weeks, studies show. 5. Enjoy eggs in moderation. Contrary to popular belief, eggs are not an enemy of the heart, Devries says. Yes, they are high in cholesterol. But unlike other animal protein, including processed meat, eggs are very low in saturated fat. Studies show people can eat up to six yolks per week without raising heart disease risk (unless they are diabetic—in which case they should keep egg intake to a minimum).

GLENN SCOTT PHOTOGRAPHY (TOP), SHUTTERSTOCK

SALAD 2 large oranges (blood oranges, if possible; navel are OK) 1 head of young fennel, preferably with green tops 1 red onion, sliced thin Dry-cured Sicilian black olives

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A Diet for All Seasons NOT SO LONG AGO our ancestors depended on the bounty of the seasons to fill their plates. Diets consisted of what could be grown, foraged or hunted. Every season offered valuable contributions to the larder. Now we have the luxury of visiting the nearby grocery store to stock our pantries with just about anything desired at any time. But there is more to eating seasonally than just convenience; a seasonal diet is also connected with the harmonic nature of your overall health, your body and your internal organs. According to John Douillard, D.C., C.A.P.—a 46 Spring 2016 / Live Naturally

natural health, Ayurveda and sports medicine practitioner based in Boulder, Colo.—seasonal eating has the potential to fulfill three “best-selling” diets—each for four months of the year. “There is a low-fat spring harvest of bitter roots and leafy greens, a high-carb summer harvest of fruits and veggies, and a high-fat/high-protein fall harvest that stores easily for a long, dormant winter,” he explains. If we follow a more natural approach to our diet by eating active harvests during spring, summer and fall, he adds, we should be able to meet most of our nutritional needs.

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EAT THE WAY NATURE INTENDED FOR ORGAN AND BODY HEALTH. BY GIGI RAGLAND

SEASONAL EATING FOR YOUR ORGANS AND HEALTH Get started using the following chart.

Color Organs Taste to enliven organs Symptoms of imbalance

Foods of the season

Spring

Summer

Fall

Winter

Green

Red

White

Black

Liver and gall bladder

Summer: Heart and small intestine Late Summer: Spleen and stomach

Lungs and large intestine

Kidneys and bladder

Sour

Bitter and sweet

Pungent

Salty

Eye and skin problems, allergies, cracked nails, dull muscle and tendon pain, menstrual problems

Heartburn, poor memory, nervousness, insomnia, red complexion, bloating, sluggishness

Respiratory ailments, dry skin, negativity, constipation, digestive issues

Excess fear or stress, dehydration, bone issues, fatigue, insomnia

Eat fresh, lightly prepared greens. Spinach, chard, parsley, romaine lettuce, collard greens, kale, sprouts, seaweed, celery, chives, carrots, asparagus, broccoli, radishes, raspberries, strawberries, grapes, grapefruit, black beans, chicken, turkey, shrimp, chicken, eggs

Eat more raw foods and fresh fruit. Watermelon, apricots, peaches, cantaloupe, cucumber, bok choy, oranges, tomatoes, broccoli, corn, spinach, watercress, summer squash, mint, dill, cilantro, fish

Cut back on raw foods; eat more slow-cooked foods and soups. Sweet potatoes, onions, cabbage, mustard greens, garlic, leeks, bananas, plums, limes, lemons, apples, ginger, pears, eggs, yogurt, cheese, navy beans, soybeans, pork, walnuts, almonds, cinnamon, cardamom

Slow-cook soups, broths and stews. Black beans, kidney beans, squash, potatoes, root vegetables, winter greens, carrots, celery, endive, escarole, cabbage, mushrooms, apples, pears, lamb, chicken, walnuts, seeds, roasted nuts, quinoa, oats, rye, barley, millet

feeds the kidneys, which in turn create nutrients Douillard contends that seasonal eating for bone health. In contrast, the rejuvenating benefits organ health, too. A basic tenet of qualities of spring compel us to go outside into traditional Chinese medicine is that each season the warming sunshine and enjoy a diet rich in is associated with a color related to the types of fresh spring greens, which detoxify and cleanse foods eaten (green for spring, for example), as the liver. well as specific body organs and a As a professional athlete years ago, specific taste that stimulates the “SEASONAL Colleen Cannon, founder of Women’s organs. In short, he explains, our EATING Quest health and wellness adventure bodies are connected to the rhythms HAS THE retreats, discovered the benefits of a of seasonal cycles, so eating with POTENTIAL seasonal diet at the suggestion of her the seasons is a natural method TO FULFILL coach. Cannon says by following a of maintaining, detoxifying and THREE ‘BEST- seasonal diet she was able to win world strengthening the body and its SELLING’ and national triathlon titles. “I slowed organs. And if we aren’t eating DIETS−EACH down in winter to build energy for the the right foods at the right time of FOR FOUR training of spring, which enabled me year, an imbalance (or sickness) MONTHS OF to bloom during the summer racing can happen. Take a look at the THE YEAR.” season and harvest my growth and chart “Seasonal Eating for Your reseed in the fall.” Organs and Health” for common Now at age 55 and retired from imbalances and the foods you can racing, Cannon is still active, and she’s found eat each season to counter them.“Preparing that seasonal eating is helping her through foods seasonally is linked to the changing of our digestive strength, which takes place each season,” menopause. “When you follow the seasons, you listen to your body and the organs involved with Douillard says. Winter is traditionally a time to each season,” Cannon says. “I’ve learned to eat slow down, and meals consist of warm, hearty stews, broths and soups with root vegetables. This what makes me feel good year-round.”

THE 3-SEASON DIET CHALLENGE is a free monthly seasonal eating guide by John Douillard, D.C., C.A.P. The guide provides seasonal recipes, grocery lists, articles and videos on how to eat with the seasons for each month of the year. Sign up at lifespa.com/ 3seasondietchallenge.

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Green Cleaning OUR SIMPLE GUIDE TO CLEANING HOUSEâ&#x20AC;&#x201D; NATURALLY. BY REBECCA L. OLGEIRSON

ALONG WITH THE JOYS of spring comes the daunting task of spring cleaning. Grateful for warmer weather, we find ourselves reaching over dusty sills and throwing open surprisingly dirty windows. This year, take a cue from Mother Nature and bring a more natural-minded approach to your cleaning.

48 Spring 2016 / Live Naturally

KITCHEN SURFACES “In the kitchen it’s not so much about cleaning as killing,” says Leslie Reichert, author of The Joy of Green Cleaning (CreateSpace, 2015) and founder of greencleaningcoach.com. “White vinegar kills 98 percent of bacteria,” she says of her favorite kitchen cleanser. She adds a touch of lemon juice and hydrogen peroxide to further rid surfaces of festering bacteria. A few drops of dish soap also help lift the dirt, and Reichert suggests adding lemongrass essential oil for a fresh scent. (See Reichert’s recipe at right.)

FLOORING “Keep in mind you’re never going to totally disinfect your floors,” says Reichert. “So here we’re looking to pick up dust and dirt.” When it comes to floors, the tools are perhaps more important than the cleaning solution. Look for microfiber mop heads that are machine washable. First, sweep or dry-mop the floor to pick up dog hair and dirt. Next, Reichert suggests bucketless mopping: Fill a spray bottle with a combination of warm water and a few drops of multipurpose soap. Use a damp mop and spray each area before mopping.

WINDOWS As for those dirty windows obscuring your view of the daffodils? Reichert’s favorite tip is a microfiber cloth and water. Yes, water. “As long as you find the microfiber cloth labeled for windows, you don’t need any solution at all. The ridges in the cloth pick up all the dirt and grime,” she says. “You’ll even notice your windows stay cleaner longer—it’s amazing!” BATHROOMS Disinfecting is always an important goal in the bathroom, and Reichert’s white vinegar formula is a nice option. But what about the shower soap scum and the troubling task of the toilet bowl? Reichert uses her own natural scrub recipe to attack these problem areas. Combine equal parts (1 cup each) of baking soda, table salt and oxygen bleach (versus chlorine bleach). Add a few drops of your favorite essential oil for scent. Reichert recommends keeping the scrub in an old Parmesan cheese shaker for easy application.

FURNITURE One need not sacrifice shiny wood furniture when choosing natural cleaners. Reichert has created her own furniture polish to mix up each time she cleans. In a shallow bowl, mix 1 tablespoon each of mayonnaise and olive oil until combined. Gradually add 1 teaspoon of lemon juice, making sure the mixture doesn’t separate. Dab a small amount of the mixture onto a dry microfiber cloth. Work the mixture into the wood; then remove with the clean side of the cloth. Finally, buff wood to a beautiful shine.

TRY THESE PRODUCTS Simple Truth Fresh Mint Cleaning Wipes Free from chemicals like phosphates, sulfates and ammonia, these wipes are made with organic ingredients and have a pleasant minty scent. Use them to wipe most of your household surfaces; avoid using on unpainted wood.

Mrs. Meyers Multi-Surface Everyday Cleaner – Lavender With close to 98 percent naturally derived ingredients, this lovely lavender-scented spray can be used to clean surfaces all over the house, including countertops, walls, porcelain, finished wood, tile floors, and sealed natural and synthetic stone.

Seventh Generation Disinfecting Multi-Surface Cleaner The biodegradable, scented thymeoil formula disinfects most household germs, including Influenza A viruses such as H1N1 and the common cold virus. Use in the kitchen and bathroom; also good for floor spills.

Disinfecting Spray Cleaner au Naturel 8 ounces white vinegar 6 drops tea tree oil, for disinfecting 6 drops of any other essential oil, for scent 4 ounces vodka or rubbing alcohol 4 ounces hydrogen peroxide In a spray bottle, mix the vinegar with the oils. Add the alcohol and hydrogen peroxide; shake to combine. (The hydrogen peroxide will break down into water when it’s exposed to light. Just top off the container with more hydrogen peroxide right before you are ready to use it again.) This mixture can be used on countertops and floors. Avoid using on sealed countertops; acid from the vinegar can break down the coating. COURTESY OF LESLIE REICHERT

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Turmeric THE JURY’S STILL OUT, BUT IT’S LOOKING LIKE TURMERIC MAY BE A POWERFUL WEAPON AGAINST THAT DISEASE BAD BOY: CHRONIC INFLAMMATION. BY KELLEE KATAGI WHAT IS IT? Turmeric is the Southeast Asian plant (a member of the ginger family) that gives curry its distinctive flavor and color. It’s been used in traditional medicine for some 4,000 years to treat ailments like arthritis and digestive distress. It contains an antioxidant chemical called curcumin, which often gets the credit for turmeric’s medicinal qualities. USE IT FOR: Reducing chronic inflammation (a factor in many diseases, including arthritis, strokes, heart disease and diabetes), easing digestive upset, and support in preventing and treating some cancers. Topical turmeric treatments can reduce symptoms of skin inflammation caused by acne, eczema and burns.

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THE SCIENCE: Turmeric can claim millenia worth of anecdotal evidence as an antioxidant and antiinflammatory. In modern science, those claims have held up well in animal, test-tube and small-scale human studies, but larger clinical studies are lacking. One possible concern: Though turmeric itself is powerful, the human body may not be able to absorb it well enough to make it effective as a medicine. On the other hand, research shows almost no negative side effects of moderate consumption, so it likely won’t hurt to use turmeric while you’re waiting for the science to catch up (after checking with your doctor, of course). HOW TO TAKE IT: As a spice, turmeric is nutritious but likely doesn’t provide high enough doses to achieve medicinal benefits. As a supplement, turmeric comes in powder, extract and tincture form; follow label doses. Topical turmeric creams are also available for inflammatory skin conditions. livenaturallymagazine.com livenaturallymagazine.com

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SUPPLEMENTAL HEALTH CARE

Nip Allergies in the Bud NATURAL SUPPLEMENTS TO RELIEVE THE SNIFFLES AND SNEEZES OF ALLERGY SEASON.

AH, SPRINGTIME, when trees are budding, grasses are growing, flowers are blooming—and pollen is plentiful. For many, allergy season has arrived, bringing with it an onslaught of sniffling and sneezing. An ever-increasing number of people are affected: Up to 30 percent of the population now experience seasonal allergies, according to the American College of Allergy, Asthma & Immunology. What to do? Building a strong allergy-proof foundation starts with caring for the body as a whole by eating well, exercising and handling stress, says Jonathan Psenka, N.D., author of Dr. Psenka’s Seasonal Allergy Solution (Rodale, 2015). Experts agree it’s also crucial to pay special attention to the immune system. 52 Spring 2016 / Live Naturally

When allergies strike, the body is overreacting to something that is otherwise harmless because the immune system is stressed or lacking in certain nutrients. If you can get the immune system more in balance, you have a better chance of dealing with irritating allergens, says Jeanne Galloway, N.D., member of the American Association of Naturopathic Physicians. This involves replenishing nutrients that the body can’t make, that we can’t get enough of from food, and that may be depleted from stress and exposure to toxins. Although conventional allergy medication can offer some relief, the following natural supplements both relieve symptoms and support the whole body.

TIP: Don’t start taking five different supplements on the same day, says Jonathan Psenka. Go one by one and monitor how you feel. You will see a positive difference— in as soon as one day, in some cases. Now that’s nothing to sneeze at!

SHUTTERSTOCK

BY KATHRYN LEAVITT

VITAMINS C AND D  Vitamin C, a natural antihistamine, and vitamin D work at the cellular level, replenishing and repairing cells in the upper respiratory system and knitting together tissues, allowing them to do their jobs better, says Galloway. Although the jury is still out on vitamin D for treating allergies, there are many studies linking deficiency with allergies and asthma; one, from 2012, found that the prevalence of vitamin D deficiency was significantly higher in people with hay fever than others (30 percent versus 5.1 percent). Dose: 500 mg vitamin C two to three times per day, suggests Psenka, starting one or two weeks before allergy season begins. Ask your doctor to test your vitamin D levels. If you are deficient, supplement with as much as 4,000– 5,000 IU vitamin D daily. (Without testing, aim for 1,000 IU a day.) OMEGA-3 FATTY ACIDS Experts agree that while omega-3s are widely known for their use in heart health and even brain health, their antiinflammatory properties also damp down the pathway that causes allergies, which are essentially an inflammatory reaction. Studies show a link between the ever-decreasing intake of fish oil (which is rich in omega-3s) in our diets and an increase in allergies and asthma. Dose: Galloway suggests taking a product with a two-to-one ratio of EPA to DHA (two of the most common omega-3 fatty acids), up to a total of 1,000–3,000 mg daily, if no contraindications with other medications are present (ask your doctor to be sure). PROBIOTICS  Experts are enthusiastic about probiotics for seasonal allergies for the full-body connection. Probiotics balance good bacteria in the gut—where the majority of the immune system is housed—reduce inflammation in the gut and also inhibit inflammatory chemicals involved in allergic responses. Stated simply: If your

digestive tract is out of balance, it is impossible to improve your allergy symptoms, says Galloway. A 2015 review in the American Journal of Rhinology & Allergy showed that probiotics significantly improved quality of life and nasal symptoms in people with allergic rhinitis (hay fever). Dose: Take 1 billion CFUs, up to as high as 225 billion CFUs daily, varying by individual, for allergy support. Galloway recommends talking to your natural medicine provider about what’s best for you. QUERCETIN  One of the best natural antihistamines, say the experts, quercetin reduces inflammatory symptoms in the airways on contact. During an allergic reaction, mast cells, a type of white blood cell first called to the scene of inflammation, burst and release histamine, an allergic compound. Working in a similar way to Benadryl, quercetin inhibits this process, reducing mucus, itchiness and swelling in the sinuses, says Galloway. Dose: Available in powder, capsules and tincture; Galloway recommends taking 600–800 mg a day. STINGING NETTLE  Shown in test-tube studies to reduce inflammation, stinging nettle (also simply known as nettle) is another powerful histamine blocker, Galloway says. Derived from a plant that can actually sting and cause discomfort on contact, nettle is available in capsules or as a tea. This is a good one to sip on: “I have some patients that only need a few cups of [nettle] tea and their symptoms are markedly reduced,” says Carrie Demers, M.D., a holistic physician and medical director of PureRejuv Wellness Center in Pennsylvania. Dose: 300 mg 1–3 times daily, recommends Demers. Steep a tea bag (or a teaspoon of dry herb) in hot water for 5–10 minutes.

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MANUFACTURER’S COUPON ** No cash/credit back. Not valid on prior purchases. Good on one purchase only. This coupon redeemable at face value only. Coupon not subject to doubling. Consumer: Offer is limited to one coupon per purchase on products indicated and must be presented at the time of purchase. Not valid for online or mail-in purchases. This offer is not retroactive. Retailer: Jarrow Formulas® will pay face value of the coupon plus $.08 handling when used in accordance with our redemption policy. Cash value 1/100 of a cent. Void where prohibited, taxed or restricted by law. Mail to: Jarrow Formulas®, Inc. 1824 S. Robertson Blvd. Los Angeles, CA 90035. Cash value: $.001. One coupon per purchase, no doubling.

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try Stop! Don’t Toss That Chickpea Liquid THIS UNUSUAL INGREDIENT IS A VEGAN REPLACEMENT FOR EGG WHITES. Applesauce, finely ground flaxseed, silken tofu and bananas—all can be used as vegan replacers in recipes for whole eggs. But when it comes to recipes requiring egg whites, a vegan option has been elusive…until recently. Did you know that you can whip up the liquid (brine) from a

can of chickpeas into a beautiful vegan meringue? Dubbed aquafaba—aqua is Latin for water and faba is Latin for bean— chickpea brine mimics the structure of egg whites, which are used in recipes like meringues, as well as candies, desserts and baked goods. So instead of pouring your chickpea liquid down the drain, put it to use in a tasty recipe or two. (And use your chickpeas in another recipe!)

Vegan Meringue Cookies Makes 12 cookies Liquid from 1 (15-ounce) can of chickpeas ½ teaspoon cream of tartar ½ teaspoon vanilla extract ¾ cup organic coconut palm sugar, milled into powder 1. Preheat oven to 220°. 2. In a medium-sized bowl, add chickpea liquid, cream of tartar and vanilla extract. Beat with an electric mixer on high for 1 minute. 3. Add sugar gradually; continue to beat until stiff peaks hold in the meringue. 4. Line a baking sheet with parchment paper. Spoon teaspoons of the meringue onto lined baking sheet; leave 1 inch of space between cookies. 5. Bake for 1 hour, 10 minutes. Adapted from a recipe by Katrina Judd, facebook.com/groups/ veganmeringue.

Join the aquafaba movement and learn more about this remarkable liquid at aquafaba.com.

AARON COLUSSI

Three tablespoons of aquafaba stand in for one egg white.

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