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SPREAD THE NEWS: HEALTHY NUT AND SEED BUTTERS ABOUND
Olive Oil Ice Cream?
HEALTHY LUNCHBOX IDEAS FOR KIDS
REALLY? GIV E IT A TRY! pg 32
SIMPLE SMOOTHIES
A FEW INGREDIENTS GO A LONG WAY
FROM SWEET TO SPICY TO SCORCHING, PEPPERS PEP UP MOST MEALS
GRATE EXPECTATIONS TASTY RECIPES FOR THE GRILL Compliments of
SUMMER 2016
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ENJOY SOME
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Natural Ingredients | No GMOs | Gluten Free
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from the editor
Living Longer...and Better HARA HACHI BU. It’s a Confucian saying
that residents of Okinawa, Japan, murmur before a meal to remind them to stop eating when they’re 80 percent full. It’s also one of the nine lessons of the Blue Zones, five places around the world where people live the longest. Okinawa, Japan; the Italian island of Sardinia; Loma Linda, California; Costa Rica’s Nicoya Peninsula; and the Greek island of Ikaria: All are host to people who reach age 100 at rates 10 times greater the U.S. average. These areas were discovered by a group of researchers, along with best-selling author and National Geographic fellow Dan Buettner, who has written several books, including The Blue Zones Solution: Eating and Living Like the World’s Healthiest People (National Geographic, 2015). Buettner and the researchers found nine common lifestyle denominators among all of the places, where residents: 1. Move naturally, walking and working in gardens versus pumping iron or training for marathons; 2. Wake up each morning with a sense of purpose; 3. Have routines to shed stress, such as praying, napping or enjoying happy hour; 4. Avoid overeating. Okinawans use the hara hachi bu mantra daily; 5. Incorporate beans in most of their meals; 6. Enjoy moderate wine drinking; 7. Attend faith-based services; 8. Put family first; and 9. Spend time with healthy, like-minded people. We had the pleasure of speaking with Buettner about whether there are any more Blue Zones and what he and his team are doing to teach people how to
®
live longer, better lives. SEE OUR Q&A WITH HIM ON PAGE 5. The beauty of the Blue Zones message is that there isn’t one exact formula for how to live longer; it’s a combination of factors. But food is definitely the start of adopting healthier habits. That’s why we work hard each month to share DELICIOUS, NUTRITIOUS, EASYTO-PREPARE RECIPES. Check out pages 16-18, where we incorporate a variety of vitamin C–packed peppers into a gamut of meals, and even dessert—the Yellow Bell Pepper, Lemongrass and Ginger Sorbet is delightful! WHAT WOULD SUMMER BE WITHOUT GRILLING? We’ve got a selection of recipes
for your next outdoor cookout, with flavorful herbs and spices, including grilled pizza (pages 24-26). AND WHO DOESN’T LIKE SMOOTHIES? There are fun, fruity options, plus a creamy chocolate version, on pages 19-21. Mmmmm. Change doesn’t happen overnight, but there are doable steps that over time will help you to live longer. So consider incorporating some of the Blue Zones practices—who knows, maybe you’ll turn your kitchen and home into its own special Blue Zone.
Rebecca Heaton, Editor editor@livenaturallymagazine.com
VISIT US ONLINE livenaturallymagazine.com CONTACT US editor@livenaturallymagazine.com FOLLOW US livenaturallymagazine.com
1
contents volume 04, issue 03: summer 2016
departments begin 05 HOW THE BLUE ZONES PROJECT IS HELPING PEOPLE LIVE LONGER PLUS: Daily detox tips, the latest research on vitamin D and omega-3s for muscles.
24
kitchen 9 THE BEST IN NUT BUTTERS AND FROZEN SNACKS PLUS: Cooking eggplant, preserving herbs and healthy lunch-box menus for kids.
eat 15 PEPPY PEPPERS Try them in our medley of delicious recipes, from jam to lasagna, and even dessert, courtesy of the budding chefs at Johnson & Wales University.
19 MAKE IT, BUY IT
32
30
Smoothies are fun and flavorful. Blend up some fast and easy recipes.
24 GET GRILLING
boost 29 PREBIOTICS Nourish the good bacteria in your belly. BY KELLEE KATAGI
30 GOOD FOR THE GUT 4 natural supplements that keep your tummy healthy and happy. BY KAREN MORSE
try 32 OLIVE OIL ICE CREAM Used for dressing, dips and drizzling, olive oil adds a floral flavor to ice cream…plus health benefits, too.
COVER PHOTOGRAPHY: MARIA SAVENKO/SHUTTERSTOCK AVAILABILITY OF PRODUCTS FEATURED IN THIS ISSUE MAY VARY BY STORE LOCATION.
2 Summer 2016 / Live Naturally
CLOCKWISE FROM TOP LEFT: AARON COLUSSI, STYLE ERIC LESKOVAR, SHUTTERSTOCK (2)
Move the kitchen outside and grill up our array of tasty recipes.
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Part of the Live Naturally family of Kroger magazines
Summer 2016 | volume 04 issue 03 livenaturallymagazine.com
GROUP PUBLISHER Deborah Juris EDITOR Rebecca Heaton ART DIRECTOR Charli Ornett
Missed a ? Print Issue . No Problem
EXPERIENCE LIVE NATURALLY ONLINE
VISIT OUR WEBSITE, WHERE YOU’LL FIND: Recipes • Cooking Tips • Nutrition News Food Trends • Women’s Health Supplements Advice … and so much more!
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ASSISTANT EDITOR Kellee Katagi COPY EDITOR Julie Van Keuren MARKETING OPERATIONS MANAGER Susan Humphrey DESIGNERS Lindsay Burke, Shannon Moore NATIONAL BRAND MANAGER Sue Sheerin CONTRIBUTING WRITERS Kellee Katagi, Karen Morse, Kimberly Lord Stewart, Bevin Wallace CONTRIBUTING ARTIST AND STYLIST Aaron Colussi, Eric Leskovar
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www.hungryeyemedia.com 800.852.0857 PRESIDENT Brendan Harrington
begin Want to Live Longer? The Blue Zones Project is helping cities across the country create healthier environments for residents to live longer, better lives. BY REBECCA HEATON
3 1
4
5
2
The Blue Zones
T
here are just five of them around the world: They’re called Blue Zones, and they are where people live the longest. What is unique about these locations? According to Dan Buettner, head of the Blue Zones Project and author of The Blue Zones Solution (National Geographic, 2015), people enjoy healthy eating, natural physical activity, strong family and community connections, and a slower pace of life. We caught up with Buettner to learn how he is helping to spread this lifestyle around the nation. You’ve identified five Blue Zones around the world. Are there more?
My team is working with demographers and believes there may be one more Blue Zone (but we’re not prepared to share that yet). After that, we don’t believe there are any more because globalization and shifting food cultures have wiped them out. To be a Blue Zone, you must have a culture with healthy traditions that is cut off from modern influences.
SHUTTERSTOCK
You are working with U.S. cities on your Blue Zones Project. Tell us about that.
We are working with 26 cities to help them make their environments healthier. We have to shift the focus from making sick people less sick to keeping them healthy in the first place by optimizing their environment. We help cities design streets for humans instead of cars. We work with restaurants, stores
1. Loma Linda, California* 2. Nicoya Peninsula, Costa Rica 3. Sardinia, an Italian island 4. Ikaria, a Greek island 5. Okinawa, Japan * The only Blue Zone in the U.S., Loma Linda is home to a large population of Seventh-Day Adventists, whose church has built a culture focused on health.
and businesses and offer Blue Zone credentials when they make healthy changes. We organize community walking groups called “Moais” (mo-eyes) to help people meet others who are interested in being healthy. Across our focus cities, we have raised activity by 30 percent.
three years. And drink six glasses of water each day.
What are some of the most common foods and drink that people consume in the Blue Zones?
As a rule, you never want to be eating a meal with one hand on the wheel. In the Blue Zones, people eat with family, and they tend to eat more nutritious food more slowly. I am a big fan of expressing gratitude before a meal, too, because it forces you to look at food as something more than something you just stuff in your mouth. You are putting “punctuation” between the business of life and your meal.
The cornerstone of longevity is one cup of beans a day: lentils, garbanzos, black-eyed peas, fava beans. This can add four years to your life expectancy. There is a recipe for minestrone soup on our website (bluezones.com) that the longest-living family in Sardinia eats every day for lunch. Want another four years? Add a quarter-cup of cooked greens each day. Nuts are the go-to snack in Blue Zones. They’ll add two to
In an article by food critic Jeff Gordinier, you say that for longevity it’s not just about what you eat, but how you eat, and how much you and your friends enjoy a meal together.
For more on the Blue Zones Project, visit bluezones.com. livenaturallymagazine.com
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begin
SIMPLE TRUTHS
5 Ways to Detox Daily Easy-to-follow habits to keep you healthy and happy. BY REBECCA HEATON Cleansing (aka detoxing) gets a bad rap sometimes. Many equate it to a restricted diet of water and lemon over a period of time. But it doesn’t have to be that way. “Cleansing is really about eating good, healthy foods and eliminating big allergens from your diet,” says Jo Schaalman, cofounder of the Conscious
Cleanse, a 14-day cleanse based on eating real, whole foods. “Our program teaches sensible eating habits that you can take with you and incorporate every day.” So what are those daily-detox habits? Schaalman and Conscious Cleanse’s other cofounder, Jules Peláez, share their top five.
Start your morning with warm lemon water. 24–32 ounces, in fact. “It’s a great way to hydrate and alkalize your body,” says Peláez. “Your body is bombarded with toxins—food toxins, water pollutants, sugar, alcohol, caffeine—that put it in a more acidic state, so the lemon water helps flush them out.” Jo Schaalman (left) and Jules Peláez, cofounders of the Conscious Cleanse.
Pineapple Mint Green Smoothie Yield: 1 quart / 2 servings 2 cups water ½ avocado, pitted 1 lemon, peeled 1 cup fresh mint leaves 2 cups frozen pineapple 1 cup fresh spinach In a high-speed blender, combine all ingredients; blend until smooth and creamy. PER SERVING: 158 cal; 3g prot; 5g fat; 30g carb (17g sugars); 30mg sodium; 7g fiber
Sweat. This releases toxins from your body. “Exercise is a great way to sweat, or try a detox bath three to five times a week,” Peláez recommends. Fill your tub with hot water, and add 3 cups of Epsom salt, ½ cup of baking soda and a few drops of lavender oil. “Get in there and sweat; it’s a nice way to wind down each evening.”
6 Summer 2016 / Live Naturally
Take a high-quality probiotic. The standard American diet, with sugar, caffeine and alcohol, can put your tummy out of whack. “About 80 percent of our immune system lies in our gut, so it’s important to keep the healthy bacteria in balance by taking a high-quality probiotic daily,” Schaalman says. Eat lots of vegetables. “Make veggies the center of your universe,” Peláez advises. “When you have a meal, instead of meat being the focus, make veggies the main event by filling two-thirds to three-quarters of your plate with them.”
The next 14-day cleanses start on Sept. 7 and Nov. 2. Learn more at consciouscleanse.com.
LEFT: LUNA VANDOORNE/SHUTTERSTOCK
Drink a green smoothie. Make one with dark, leafy greens and nutrient-dense food. “They are really remarkable,” Schaalman says. “I got my dad drinking them, and in two months his cholesterol dropped by 60 points.”
Trend Watch
FOOD NEWS THAT’S GOOD TO KNOW. BY KELLEE KATAGI
Do We Need More D?
W and U.S. researchers. They reran the numbers the powers-that-be— e might need a lot more vitamin D, according to some Canadian
CHERNENKO EKATERINA/SHUTTERSTOCK
the Institute of Medicine (IOM) and the National Academy of Sciences (NAS)—used to establish the current RDA for vitamin D and found that it’s at least 10 times lower than what we really need. And with vitamin D levels being linked to immune system health, cancer and diabetes risk, bone health, and more, the debate may be much more than academic. The new calculation, published in the journal Nutrients, would place our daily requirement from nearly 4,000 IU (from supplements only; assumes a base amount of more than 3,000 IU from sun and food) to nearly 9,000 IU from all sources (sunshine, food and supplements)— contrasted with the 400 IU presently recommended. Are these higher levels safe? Absolutely, researchers say. They’re way below what our bodies produce from sun exposure (roughly 10,000 IU after 10 minutes sans sunscreen on a sunny summer day), and within the tolerable intake amounts set by the IOM and the Endocrine Society.
Trying to kick the junk-food habit? Sleep could be the answer.
T
he secret to curtailing afternoon munchies may be as simple as getting more sleep. Recent research published in the journal SLEEP found that restricted sleep (4.5 hours/night) altered participants’ brain chemistry that made them crave high-fat, high-sugar snacks, especially in the afternoon and evening. When the same participants slept eight hours, their junk-food intake decreased and their brain chemistry shifted to a normal pattern. Although the study’s sample size was small (14 men and women), the results were fairly consistent: Sleep-deprived subjects ate roughly 300 extra calories from sugary and salty snacks even when they had eaten 90 percent of their daily calories just two hours prior. In addition, they had elevated levels of a chemical that enhances enjoyment of foods, especially fatty, sugary and salty ones. When you do snack, another recent study in The Journal of Nutrition suggests avoiding salty foods may help you keep portions under control. Researchers measured caloric intake of 48 males and females during identical meals, except for sauces containing varying levels of salt and fat. They found that subjects ate 11 percent more when the salt content was high, regardless of fat content.
Omega-3s for Muscles The stats are clear: The older you get, the more your muscle mass deteriorates. A study published in The American Journal of Clinical Nutrition indicates that a daily dose of fish oil may help you fight back. In the study, adults ages 60 to 85 who took fish oil every day for six months maintained or increased muscle size and function, compared with those who didn’t. Other proven muscle boosters: resistance exercise and adequate protein intake. livenaturallymagazine.com
7
kitchen Peanut Butter and Beyond
Spike panc smoothies akes, an with PB2 P d more ow Peanut Bu dered contains 85 tter. It fat and 50 percent less perc calories th ent fewer an peanut butt regular er all of the fl —but avor.
Go nuts with these healthy nut and seed spreads. BY KELLEE KATAGI America is in love with nut butter: More than 90 percent of U.S. households consume peanut butter, and over half go through one or two jars of it a month—not to mention the rising popularity of alternative nut and seed butters. If you’re among the 90-plus percent, make sure your nut or seed spread is on the healthy side by trying these tasty options.
Type
BARE PEANUT
ALMOND
PEANUT
SUNFLOWER SEED
COCONUT
Our pick
Barney Butter Crunchy Almond Butter
Earth Balance Creamy Natural Peanut Butter and Flaxseed
Krema Natural Creamy Peanut Butter
SunButter Natural Sunflower Butter
MaraNatha All Natural Coconut Butter
Why we like it
This almond butter has the familiar look and texture of peanut butter, which make it an easier sell to kids and others wary of change. Plus, one serving delivers 25 percent of your daily vitamin E, 20 percent of magnesium and 14 percent of fiber.
Flaxseeds add bonus omega-3s without sacrificing the peanutbuttery goodness, while agave syrup provides just the right amount of sweet. Health highlight: 20 percent of the daily value of niacin—for healthy cholesterol levels—in one serving.
Here’s proof you don’t need all those other ingredients. This spread achieves deliciousness with a mere one ingredient: peanuts. You’ll also get 8 grams of protein per serving, plus high doses of niacin and magnesium.
It looks just like peanut butter but has a yummy, salty flavor all its own. Each serving contains 27 percent of your daily vitamin E needs, 25 percent of your copper and magnesium, and 17 percent of your fiber.
Made of nothing but coconut pulp, this jar of coconutty goodness is superhealthy and superversatile: Spread it on pancakes or toast, melt it on veggies, or add it to smoothies, baked goods, salad dressings, soups or stir-fries.
Our testers say:
“The big almond chunks are really satisfying.”
“I love its subtle sweetness.”
“I don’t usually like having to stir, but this was easy—and worth it.”
“It’s different—but pleasantly so.”
“A slice of coconut heaven.”
Try this
Blend a frozen banana with ½ teaspoon vanilla and/or ½ teaspoon almond extracts until creamy. Add 1 tablespoon almond butter, and blend. Serve immediately, or freeze.
World’s easiest cookies: 1 cup peanut butter, 2/3 cup sugar, 1 egg. Combine and roll into balls on a cookie sheet; flatten with a fork. Bake at 350° for 9 minutes.
Next time you make hummus, substitute peanut butter for the tahini. It’s surprisingly good!
Spread two tablespoons of SunButter, 1 medium, sliced banana, and 1 tablespoon of chocolate chips between two wholewheat tortillas. Heat over medium heat in a greased sauté pan.
Spread a little on dark chocolate for an afternoon treat.
Bonus points for
GLUTEN-FREE
NG
K
V
K
KOSHER
NG
NG NON-GMO
(no salt or sugar)
V
NG
PEANUT-FREE
V
SOY-FREE
K
NG
TREE NUT–FREE
V
V
VEGAN
livenaturallymagazine.com
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kitchen
FLAVORS
Esteemed Eggplant BY KELLEE KATAGI
As a member of the nightshade family, eggplant is a cousin to tomatoes, potatoes and bell peppers. But with its unusual shape and color and a less common presence at American tables, it can easily get passed over for more familiar produce. Plus, many a first-time eggplant cook has found the results to be bitter. Avoid this unpleasant fate with these selection and prep tips.
Choose Wisely
Cook It Up
Go small: Larger, older eggplants tend to be more bitter. Look for firm, glossy skin with minimal blemishes. The eggplant should be heavy for its size. Prime eggplant season is late summer through early fall.
Roast it, fry it, mix it into stews or stir-fries, blend it into burgers or meatballs, or try our favorite cooking method: grilling. Preheat grill to medium. Cut eggplant into ½-inch slices; brush with olive oil; and sprinkle with salt, pepper and your favorite herbs. Place eggplant in a grill basket or on a piece of aluminum foil directly on the grill. Cook about 8 minutes (covered for gas grill, uncovered for charcoal), turning occasionally. The trick is actually to avoid undercooking it, unlike most produce.
Prep Like a Pro Eggplant contains antioxidant compounds that make it extremely healthy but somewhat bitter at the same time; the bitterness increases the longer you wait to cook it. A trick to zap the bitter taste: Before cooking, wash the eggplant and trim off its top and bottom. For the best health benefits, leave the skin on. Slice or cube the eggplant, and generously salt the pieces. Let sit for 30–60 minutes. Then gently press pieces between paper towels to remove excess salt and juices.
For a Mini Eggplant Pizzas recipe, visit livenaturallymagazine.com.
Summer 2016 2016 // Live Live Naturally Naturally 10 10 Summer
DID YOU KNOW? The eggplant— called aubergine in many parts of the world— is not a vegetable. It’s actually a fruit, or even, according to some classifications, a berry.
STOCKFOOD
Learn the tricks to preparing this potentially intimidating produce item, and you’ll forever hold it in high regard.
TIPS
Fresh-Herb How-To... They add beauty, fragrance, nutrition and flavor to foods. But fresh herbs are also delicate and perishable, and can be a bit daunting to use. Here are tips to get you started. BY BEVIN WALLACE
...Use Fresh Herbs When buying herbs, look for bright-green leaves with no brown or black spots. To store, trim stems, wrap herbs in a damp paper towel, and keep in an airtight container in the fridge for up to a week. Clean herbs just before using by rinsing in a bowl of cool water and gently shaking or patting dry. When chopping herbs, make sure to use a sharp knife to avoid bruising them. Here are some easy and delicious ways to use fresh herbs.
Basil
Thyme
With kitchen shears, cut leaves into fresh tomato sauce just before serving. Sprinkle leaves on pizza or fresh berries.
Strip leaves from stalks, and sprinkle over vegetables or chicken when roasting.
Tarragon Add to homemade chicken salad or toss with sautéed mushrooms.
Parsley Make a persillade by combining finely chopped flat-leaf parsley and minced garlic; toss with roasted potatoes, or sprinkle over chicken soup.
Rosemary Cilantro Sprinkle leaves on fish tacos or tortilla soup. Add to Asian stir-fries.
Skewer sea scallops with whole rosemary branches; then grill.
AARON COLUSSI, STYLE ERIC LESKOVAR
...Preserve Leftover Herbs>> Don’t let herbs go to waste: Freeze them in ice-cube trays with olive oil. Simply chop up your herbs (pull leaves off any stems first)—try chives, thyme, oregano or rosemary, or make mixtures. Fill each tray cubby about half full with herbs; then pour olive oil over the herbs. Stick tray in freezer. The olive oil will thicken and turn a creamy, waxy white. That’s OK. When cubes are solid, pop them out and store in a freezer-safe container or ziptop freezer bag. When you’re ready to use them, they can go from the freezer to the frying pan. Or thaw a few out for a salad dressing or dip. Source: thehungrymouse.com
Visit livenaturallymagazine. com for a delicious Fresh Herb Vinaigrette recipe to toss with roasted vegetables or drizzle over grilled meats.
When you freeze herb s in olive oil, the cubes will lo ok white and w axy. That’s OK!
livenaturallymagazine.com
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kitchen
SNACKS
Cool Delights What is summer without frozen treats? Here are some of our favorite healthy options from the freezer section, for kids and grown-ups. BY REBECCA HEATON
ALDEN’S ORGANIC ICE CREAM COOKIES ‘N CREAM
NESTLÉ OUTSHINE FRUIT BARS STRAWBERRY
Started in 1938, Alden’s works with more than 30 farms to source ingredients for its USDA-certified organic ice creams. Free of antibiotics and artificial anything, Cookies ‘n Cream is a deliciously simple combination of creamy vanilla ice cream and just the right number of cookie chunks.
Chock-full of real strawberries—the first item on the ingredients list—Outshine’s Fruit Bar is an excellent source of vitamin C, offering up 20 percent of the recommended daily allowance (RDA). Plus, each low-calorie bar is free of fat and artificial anything.
OUR REVIEWERS SAY “It’s not super sweet or sugary, even with the cookie bits. I like the light, whipped texture—makes it taste more like homemade ice cream.”
OUR REVIEWERS SAY I like the chunks of strawberry. This is a fruity, refreshing treat; it tastes like a summer day.”
OUR REVIEWERS SAY It is so rich and creamy, I can’t believe this isn’t made with regular milk. It left me in a wonderful chocolate coma.”
SERVING: ½ cup | Calories: 180 Sugar: 15g | Fat: 10g | Protein: 2g
SERVING: 1 bar | Calories: 60 | Sugar: 14g Fat: 0g | Protein: 0g
SERVING: ½ cup | Calories: 180 | Sugar: 18g Fat: 9g | Protein: 3g
BEN & JERRY’S NON-DAIRY FROZEN DESSERT CHUNKY MONKEY
LUNA & LARRY’S ORGANIC COCONUT BLISS SALTED CARAMEL & CHOCOLATE
JULIE’S ORGANIC ICE CREAM SANDWICH VANILLA
Never a company to stop coming up with fun, new flavors, Ben & Jerry’s has created a new line of dairy-free options made with almond milk. A fresh take on a classic, NonDairy Chunky Monkey is full-on banana ice cream loaded with chunks of chocolate fudge and walnuts, but with a twist: It’s certified vegan.
If you like coconut, you will really like Coconut Bliss. USDA-certified organic, soyfree, dairy-free and vegan, this creamy concoction’s main ingredients are coconut milk and agave syrup (in that order), mixed with luscious caramel and chocolate bits, plus just the right touch of sea salt.
OUR REVIEWERS SAY Very milky and creamy, with a slightly different flavor than the original. Love the chunks of chocolate and nuts.”
OUR REVIEWERS SAY Very coconutty. I like the sweet and salty combination of flavors.”
SERVING: ½ cup | Calories: 260 | Sugar: 26g Fat: 14g | Protein: 2g
SERVING: ½ cup | Calories: 230 | Sugar: 18g Fat: 16g | Protein: 1g
12 Summer 2016 / Live Naturally
SO DELICIOUS DAIRY FREE CASHEW MILK FROZEN DESSERT DARK CHOCOLATE TRUFFLE Made with creamy cashew milk—a good source of heart-healthy monounsaturated fats—this certified vegan, dairy-free dessert of decadence is laden with organic fudge and shaved chocolate, fair-trade cocoa, and a touch of coconut oil.
What is more classic than an ice cream sandwich? This USDA certified organic version is made with creamy vanilla ice cream, sandwiched between two rich, chocolate cookies, all of which are free of any GMOs or artificial ingredients. OUR REVIEWERS SAY Nice chocolate cookie outside with a sweet, but not too sweet, vanilla inside. Hard to eat just one!”
Serving: 1 sandwich | Calories: 160 | Sugar: 9 g | Fat: 8 g | Protein: 3 g
FLAVORS
Lunch Boxes Made Easy Use this simple formula for planning and packing a week’s worth of healthy lunches for your kids. BY BEVIN WALLACE
D
o you toil over making reasonably healthy, varied lunches that won’t make your kids die of embarrassment (yes, that’s a thing) and that won’t come home in a squished, uneaten wad? Here’s how to make it easier. Just select four items.
MONDAY
Leftover Picnic Lunch • Grilled chicken leg, made the night before • Cut corn, either from the cob or frozen • Watermelon slices • Bag of Kettle Brand Sea Salt Potato Chips • Horizon Organic Lowfat Milk box
1 MAIN COURSE
A box of milk is a healthy calcium addition to a lunchbox.
2 FRESH FRUIT OR VEGETABLE 3 SNACK OR DESSERT
Need a dairy-free option? Silk offers soy and almond milk in single boxes, each loaded with plenty of calcium.
4 BONUS SNACK OR PRODUCE ITEM
When you work within this framework—keeping in mind your kids’ tastes and substitutions for any food allergies—it’s fairly easy to pull together a tasty lunch five days a week. To keep it healthy and filling, I follow two rules: 1 AT LEAST ONE ITEM SHOULD CONTAIN PROTEIN. 2 ONLY ONE CAN CONTAIN ADDED SUGAR.
*
AARON COLUSSI, STYLE ERIC LESKOVAR
Here are a week’s worth of sample menus to get you started.
See ou r review of natu ral nut bu tters o page 9 n .
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
Pizza Lunch
Breakfast for Lunch
Cold Noodle Lunch
Better PB&J Lunch
• Tortilla pizza: Whole-wheat flour (or corn) tortilla with tomato sauce, shredded mozzarella cheese and pepperoni • Mini carrots with Newman’s Own Ranch dressing • Fruit skewers: kiwi, strawberry and banana pieces on toothpicks • Clif Kid Chocolate Chip Organic ZBar
• Van’s Gluten Free Totally Original Waffle, with rolled, sliced ham (try Applegate Natural & Organic Meats) • A hard-boiled egg • Mixed berries: strawberries, blueberries, blackberries, raspberries • Kind Healthy Grains Peanut Butter Whole Grain Clusters granola
• Cooked pasta (fusilli or shells are fun) with small slices of nitrate-free salami (try Tyson Gallo Salame), cut green beans, sliced cherry tomatoes and pesto • Horizon Organic Mozzarella String Cheese Sticks • Red grapes • Annie’s Friends Bunny Grahams crackers
• PB&J: Organic wholewheat bread (try Dave’s Killer Bread or Udi’s gluten-free) with a natural nut butter * and Cascadian Farm Organic fruit spread • Bag of Popchips Sea Salt potato chips • Edamame • Fresh pineapple chunks
livenaturallymagazine.com
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Shockingly CREAMY. s Rich, creamy, totally indulgent‌ and always dairy-free It’s healthy to be surprised once in a while.
Learn more about Salted Caramel Cluster Cashewmilk Frozen Dessert and our other varieties at SoDeliciousDairyFree.com
eat Peppers, Please An integral part of cuisines worldwide, peppers come in thousands of varieties in a range of colors, shapes and heat levels, from sweet bells to spicy jalapenos to fiery habaneros. Available year-round, they are most abundant and tasty during the summer and early fall months. Pep up any meal with these piquant plants.
HISTORY Peppers belong to the nightshade (Solanaceae) family of plants, along with eggplant, tomatoes and potatoes. Their scientific name is Capsicum annuum, which includes hot varieties, also known as chili peppers, and sweet varieties, such as the bell pepper. Chili seeds first evolved in South America. Christopher Columbus brought seeds from the Caribbean islands to Western Europe, and soon Capsicum captivated people around the world, who adopted peppers to enhance, and even transform, local cuisines.
ALERT!
Always protect yo ur skin by wearing rub ber gloves when hand ling hot peppers: They can burn your ski n and eyes.
•
HEALTH Along with adding spice to any dish, all pepper varieties are great sources of vitamins A and C (which help with vision, immune system health and cell growth). Peppers also provide potassium (heart and organ health), folic acid (cell growth and metabolism), and fiber (healthy bowel movements). Peppers are the only plant known to contain capsaicin—aka, the heat—which can reduce pain and potentially ward off cancer.
AARON COLUSSI, STYLE ERIC LESKOVAR
HEAT The spiciness in peppers comes from a compound called capsaicin. Surprisingly, it is tasteless and odorless and is produced by glands in the pepper’s placenta at the pepper stem. Scoville heat units (SHUs) measure spicy heat based on the amount of capsaicin. The relatively mild poblano comes in at about 1,500 SHUs, while the superhot habanero can pack a whopping 100,000 SHUs or more. Heat varies from pepper to pepper, so the scale is just a guide. PEPPER
SHUs*
Sweet Bell
0
Anaheim 500–2,500 Poblano 1,000–2,000 Jalapeno 2,500–5,000
DID YOU KNOW? The flesh at the stem is much hotter than the rest of the pepper. If you want flavor without mouthscorching fire, remove the stem, along with the seeds and interior ribs. Want some kick in your dish? Use the whole pepper!
Serrano 6,000–23,000 Cayenne 30,000–50,000 Habanero 100,000–350,000 *Scoville heat units
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Some Like It Hot From mild to spicy, peppers add color and zip to many a meal, even desserts! TURN TO PAGE 26 FOR RECIPES
Red Pepper Chia Seed Jam
• Try this jam on some Ba nana Oat Muffin s—visit livenaturally magazine.co m for the reci pe!
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DID YOU KNOW?
Red pepper flakes are generally a blend of three to four peppers (such as bell, jalapeno, ancho and cayenne) in the range of 30,000–50,000 Scoville heat units. Some of the pepper seeds are included to increase the spice level.
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AARON COLUSSI, STYLE ERIC LESKOVAR
Yellow Bell Pepper, Lemongrass and Ginger Sorbet
Cremini, Anaheim Pepper and Polenta Lasagna
BONUS
Bell Pepper Pico de Gallo Yield: 1 cup
Roasted Poblano and Black Bean Frittata
TASTY FRITTATA TOPPINGS
3–4 bell peppers of various colors 1 large tomato, diced 2 small jalapenos, deseeded and diced 2–3 cloves of garlic, diced ½ onion, diced ¼ cup chopped cilantro 1 teaspoon paprika 1 teaspoon cumin 2 teaspoons chili/cayenne/chipotle powder (depending on your taste preference) Juice of half a lime Salt, to taste
Combine all ingredients in a bowl. Adjust seasonings to taste. PER 2 TABLESPOONS: 32 CAL; 1G PROT; 0G FAT; 7G CARB (0G SUGARS); 28MG SODIUM; 2G FIBER
Guacamole Yield: ½ cup 1 medium avocado, halved Juice of half a lime 3 tablespoons red onion, minced 1 small clove garlic, mashed ½ tablespoon chopped cilantro ½ jalapeno, seeded and minced, optional Kosher salt and fresh pepper, to taste
Place the pulp from the avocado in a bowl and slightly mash with a fork or a potato masher, leaving some large chunks. Add lime juice, red onion, garlic, cilantro and jalapeno; mix thoroughly. Add salt and pepper to taste. PER ¼ CUP: 80 CAL; 1G PROT; 10G FAT; 1G CARB (0G SUGARS); 15MG SODIUM; 2G FIBER
Jalapeno Cream Yield: ¾ cup ½ cup plain Greek yogurt (or sour cream) ¼ cup chopped cilantro 1 medium-sized jalapeno pepper, seeded and minced 2 tablespoons fresh lime juice
Combine all ingredients, and let stand at room temperature 30 minutes for best flavor. PER 2 TABLESPOONS: 53 CAL; 1G PROT; 5G FAT; 2G CARBm (0G SUGARS); 39MG SODIUM; 1G FIBER
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Recipes by Chef Adam Sacks, Chelsea Ring and Sara Walker
Red Pepper Chia Seed Jam This sweet and savory jam enlivens breads and breakfast muffins. Yield: 2 cups 2 cups chopped red bell peppers 1 cup apple juice 1–2 tablespoons lemon juice, to taste 1–2 tablespoons honey, agave or maple syrup, to taste 2 tablespoons chia seeds, plus more if needed
1. Add all ingredients to a medium saucepan over medium heat. Cook until peppers break down and are syrupy, 5–10 minutes. 2. Mash peppers with the back of a spatula or a potato masher, leaving them as smooth or as lumpy as you like. Simmer until the mixture reaches a jam-like consistency; adjust seasoning as needed. 3. Remove saucepan from heat; let stand 5 minutes, until mixture thickens. This won’t quite reach the firm consistency of regular jam, but it will noticeably thicken. If you like a thicker consistency, stir in more chia seeds, 1 teaspoon at a time. 4. Once jam has cooled to room temperature, transfer to a jar; refrigerate 15–20 minutes. Store in fridge for about 2 weeks. Jam will thicken and set once completely chilled. PER 2 TABLESPOONS: 50 CAL; 1G PROT; 0G FAT; 15G CARB (11 G SUGARS); 59MG SODIUM; 2G FIBER
Roasted Poblano and Black Bean Frittata This flavorful frittata, with its colorful accompaniments, will be a hit at your next breakfast or brunch. Serves 4 1 poblano pepper 1 tablespoon canola oil 1 shallot, minced ¼ teaspoon sea salt, plus more to taste ¼ teaspoon ground black pepper ½ teaspoon crushed red pepper flakes ¼ teaspoon ground cayenne pepper, or more to taste ½ cup cooked black beans, drained and rinsed if using canned ¼ cup grated sharp cheddar cheese 4 eggs, lightly beaten ¼ cup minced cilantro or parsley Blue corn tortillas, 6-inch size
1. Preheat broiler. Roast the poblano pepper, using tongs to turn carefully until all sides are blackened. Set pepper in a paper bag to steam for 5 minutes. Remove the skin, stem and seeds. Mince, and set aside. 2. Preheat oven to 400°. Heat oil in a small ovenproof 8-inch skillet over medium-high heat. Add shallot; cook until soft. Add poblano pepper, sea salt, black pepper, red pepper flakes and cayenne; stir to combine. 3. Add black beans, and turn heat to low. Sprinkle on cheese; then quickly pour beaten eggs into the skillet. Sprinkle with cilantro, plus salt to taste. Slide frittata into oven. Bake 7–10 minutes, until eggs have set
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and frittata has puffed up a bit. 4. While frittata is baking, heat corn tortillas; set aside. Prepare bell pepper pico de gallo, guacamole and jalapeno cream. (See previous page for recipes.) 5. Slice frittata into 3-inch rectangles and set onto corn tortillas; top with toppings. PER SERVING: 208 CAL; 12 G PROT; 12G FAT; 20G CARB (0G SUGARS); 525MG SODIUM; 4G FIBER
Cremini, Anaheim Pepper and Polenta Lasagna A delicious spin on traditional lasagna, with a robust red pepper sauce. Serves 6
Yellow Bell Pepper, Lemongrass and Ginger Sorbet This sorbet delivers a mouthwatering combination of flavors. Serves 6 2 lemongrass stalks 2½ cups water 6 medium yellow bell peppers 2 cups cane sugar 1 tablespoon lemon juice ½ cup fresh ginger juice (or blend 2 tablespoons fresh ginger with ½ cup water and strain) Fresh mint, for garnish
POLENTA 1. In a food processor or blender, puree 4 cups water lemongrass with water until mostly 1 cup dried polenta smooth. Pour mixture into a saucepan 2 Anaheim peppers, seeded and finely diced and bring to a simmer over medium heat, Olive oil for sautéing and oiling casserole dish until lemongrass becomes more fragrant. 2 cups sliced cremini mushrooms Remove from heat, cover pan, ½ bunch spinach and let lemongrass steep for 1 tablespoon chopped basil 20 minutes. leaves Want a snack that is 2. Cut bell peppers in half; 6 ounces ricotta cheese SAUCE ½ yellow onion, chopped 1 teaspoon olive oil 4 cloves of garlic, minced 1 cup chopped red bell peppers ½ cup Roma tomatoes 2 tablespoons red wine 1 tablespoon balsamic vinegar Salt and pepper, to taste
sweet, salty and savory—and made with peppers? Visit livenaturallymagazine. com for a Jalapeno Caramel Corn recipe.
1. Preheat oven to 375°. To make sauce, cook onions in a saucepan with olive oil on low heat until translucent; add garlic, stir for 1–2 minutes. Add bell peppers. 2. Puree half of the tomatoes in a blender, and put aside. Cut other half of the tomatoes in half (without removing the seeds), and place them face down on a baking pan; cook in oven until they begin to soften. 3. Add red wine, and let it reduce slightly. Pour in tomato puree and balsamic vinegar. Add salt and pepper to taste. Bring to a boil; then simmer covered for about 15 minutes. Roughly puree the sauce so that it remains slightly chunky. 4. Bring water to boil, and slowly add polenta while whisking. Bring to a boil; then reduce to a slight simmer. Continue to whisk every few minutes. Cook until polenta is thick but still spreadable. 5. Sauté Anaheim peppers in 1 teaspoon olive oil; set aside. When polenta is done, whisk in peppers. Sauté mushrooms with 1 teaspoon olive oil. On low heat, add spinach until wilted; set aside. Spread half of polenta over an oiled medium casserole dish. Pour half of sauce over polenta. Add spinach and mushrooms. Pour remaining polenta over the top, spread evenly. Add basil and remaining sauce. Evenly spread ricotta as the last layer. Bake 30–40 minutes. PER SERVING: 182 CAL; 14G PROT; 6G FAT; 22G CARB (0G SUGARS); 379MG SODIUM; 4G FIBER
remove seeds, and place peppers on a sheet pan with the skin up. Broil peppers until the skin has blistered, cover in foil, and set aside to cool. Once cool, gently remove skin. Place peppers in a blender or food processor, and blend until smooth. 3. Strain lemongrass from water, and pour into a saucepan. Over medium heat, stir in sugar until dissolved and mixture begins to simmer. Remove from heat, and cool. 4. Pour this simple syrup into the bell pepper puree. Mix in lemon and ginger juice. 5. If you have an ice cream machine, put mixture into machine and follow the instructions. Otherwise, put parchment paper over a cookie sheet, and pour mixture over it. Put tray in freezer. Once completely frozen, break puree into pieces and blend immediately in a food processor when ready to serve. Garnish with mint. PER SERVING: 280 CAL; 1G PROT; 0G FAT; 70G CARB (6G SUGARS); 15MG SODIUM; 2G FIBER
Optimum Wellness is excited to partner with Johnson & Wales University. Chef Adam Sacks, an instructor at the Denver campus, and a few of his star students developed these recipes. Known as a recognized leader in culinary education, JWU is changing the way the world eats. For info, visit jwu.edu/denver.
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Nice and Smoothies Pop a few essential ingredients in a blender and, voilà, you’ve got a healthy drink that will get you on your way. BY KIMBERLY LORD STEWART
Cucumber Melon Thirst Quencher Try this on a steamy summer day to satisfy your thirst and cool you down. Any melon will do—honeydew, cantaloupe or seedless watermelon. 1 serving ½ cup diced English cucumber 1 cup cubed, ripe watermelon, cantaloupe or honeydew melon 1 cup coconut water (try ZICO) Juice of half a fresh lime 2–3 fresh mint leaves Ice cubes
1. Place all ingredients in a blender. Puree until completely pulverized into a thick juice. 2. Pour over ice.
AARON COLUSSI, STYLE ERIC LESKOVAR
PER SERVING: 155 cal; 3g prot; 1g fat; 37g carb (29g sugars); 241mg sodium; 4g fiber
BUY IT ZICO coconut water is pure coconut water. That’s it. An 8-ounce serving contains 490 mg of potassium; most sports drinks contain only 45 mg of potassium per 12-ounce serving.
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Potassium is vital for proper heart function and aids in sore muscles.
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DEPT MAKENAME IT, BUY IT
Monday Morning Mousse Smoothie The dark chocolate and thick texture will tease your taste buds into thinking this is a decadent chocolate mousse shake. It’s actually rich in cardio-healthy cocoa and avocado, and it’s dairy free. 1 serving 1 tablespoon powdered cocoa ¼ cup plain Greek yogurt (try Fage’s Greek yogurt) ¾ cup cashew milk (try So Delicious Cashew Milk Unsweetened Vanilla) ¼ ripe avocado, peeled ½ ripe banana 1 teaspoon agave nectar 4–6 ice cubes 4 drops vanilla stevia elixir (optional)
BUY IT So Delicious Cashew Milk Unsweetened Vanilla has only 35 calories per cup. The vanilla adds smoothness to the sugar-free, dairy-alternative beverage.
1. Place cocoa, yogurt and cashew milk in a blender, and puree for 1 minute, until the cocoa powder is well mixed. Scrape down with a spatula to break up powdery clumps that stick to the sides. 2. Add avocado, banana, agave, ice and optional stevia to the blender, and blend until smooth. Add extra cashew milk if too thick. PER SERVING: 263 cal; 14g prot; 9g fat; 37g carb (22g sugars); 120mg sodium; 6g fiber
BUY IT Fage yogurt’s rich, creamy goodness is simply milk and a handful of live active cultures for a daily dose of gut-healthy probiotics. Each 200-gram serving has 18 grams of protein, which is the same as three eggs.
What about walnut milk? This dairy-free alternative adds a rich, creamy flavor—plus vitamins E, D and B12—to your smoothie. Try Elmhurst Harvest’s Original Walnut Milk, with 60 calories per cup.
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PHOTO CREDIT
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eat
Beta Carotene Gets Tropical Getting enough vegetables into your daily diet can be a struggle. You’ll get an A-plus with this vitamin A-rich smoothie recipe. 1 serving ¾ cup cooked and pureed butternut squash ½ cup orange juice 1 cup mango chunks, fresh or frozen ½ cup plain kefir (try Simple Truth Organic Plain Kefir, or plain yogurt) 1 ounce macadamia nuts; 12 nuts
1. Place all ingredients in a blender, and puree until fruit and nuts are smooth. 2. Add a little water to thin out if desired. PER SERVING: 462 cal; 9g prot; 23g fat; 62g carb (44g sugars); 212mg sodium; 8g fiber
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BUY IT Simple Truth’s Organic Plain Kefir is loaded with millions of probiotics, 11 grams of protein and 25 percent of your RDA of vitamin D.
1 ounce of macadamia nuts provides 17 grams of healthy monounsaturated fats.
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MAKE IT, BUY IT
BUY IT Don’t have the ingredients or time to blend up a smoothie? No problem. There are plenty of healthy premade options at the store. Here are a few of our favorites.
JAMBA FRUIT & VEGGIE SMOOTHIES: Green Fusion
SUJA: Sweet Beets Beets have come a long way. This tasty fruit and veggie smoothie contains beets, apples, carrots, oranges, bananas, pineapple and turmeric, which has anti-inflammatory and antioxidant properties.
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USDA-certified organic; no added sweeteners; 90 percent RDA of vitamin A, and 60 percent of vitamin C
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Equal to one full serving of fruit per U.S. Dietary Guidelines; contains 100 percent RDA of vitamin C
ODWALLA: Chocolate Protein
NAKED JUICE: Kale Blazer
Need energy? Craving chocolate? This soy and dairy protein shake might just do the trick. It’s chock-full of vitamins and minerals, and serves up a healthy 32 grams of protein per bottle.
Need to get more dark, leafy greens in your diet? This flavorful juice is loaded with greens galore, including kale, cucumber, spinach and celery, plus orange and apple juices and a pinch of ginger.
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DOLE SMOOTHIE SHAKERS: Mixed Berry No time to make a morning smoothie? No problem. Just add your favorite juice and shake, no blender needed. Made with strawberries, blueberries and yogurt, this flavor tastes great with orange, pineapple or apple juice. Look for Smoothie Shakers in the frozen aisle.
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Contains 90 percent RDA of calcium; 180 percent of vitamins B6 and B12
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If you’re a Jamba Juice lover, no need to drive to a store. You can mix one right at home with a “smoothie kit” like Green Fusion, a combo of bananas, pineapple, mangos, green apple, kiwi, broccoli and spinach. Simply blend with juice; we suggest apple.
No added sugar or preservatives; contains 2 grams of protein and 35 percent RDA of vitamin C
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Each 4-ounce serving contains 5 grams of protein and 50 percent RDA of vitamin C
The “New” Smoothie: Cold-Pressed Juice
S
moothies have been around since the invention of the electric blender in the 1930s, when they became popular in health food stores on the West Coast. Fast-forward to today when consumers can buy a rainbow of factoryproduced smoothies in bottles at the supermarket. But there’s a relatively new alternative to getting
your fruits and veggies in liquid form: cold-pressed juice. Made fresh at juice bars, which are sprouting up across the country, cold-pressed juice is becoming more readily available in bottled form in grocery stores. Compared to smoothies, which are made in machines with whirling blades and often have ingredients
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beyond fruits and veggies— crushed ice, dairy, nuts, seeds, chocolate, protein powder—cold-pressed juice is made with a hydraulic press that uses thousands of pounds of pressure to extract the maximum amount of liquid from just fresh fruits and veggies. Fresh cold-pressed juice has a shelf life of three to
four days before microbes begin to spoil it, so bottled versions go through a special pasteurization process that submerges sealed bottles in cold water under high pressure; this kills pathogens and extends shelf life to a whopping 30 to 45 days. While there is no published research available, some folks claim that since
cold-pressed juices are exposed to minimal heat and air during processing, they’re able to hold onto more vitamins, minerals and enzymes present in the whole fruit. So jump on the juice train and give it a try. Brands to look out for: Suja and soon-to-be-launched flavors from Naked Juice.
100% coconut water no sugar added
Not a reduced calorie food. See nutrition facts for sugar and calorie content. ©2016 ZICO Beverages LLC. All Rights Reserved.
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MANUFACTURER'S COUPON OFFER VALID 6/20/2016-10/31/2016 Consumer: Only one coupon per purchase. Limit of 4 like coupons in the same shopping trip, per day. You pay sales tax and/or deposit charge. Coupon may not be assigned, transferred, purchased, sold or reproduced. Any other use constitutes fraud. Cash Value 1/100 of 1¢. Retailer: We will reimburse you for the face value of this coupon, plus 8¢ handling allowance, if you and the consumer have complied with our Coupon Redemption Policy available at the redemption address. Mail coupons to: CMS Dept. 49000, One Fawcett Drive, Del Rio, TX. 78840. Not redeemable in liquor or tobacco retail outlets.
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MANUFACTURER’S COUPON EXPIRES 10/31/16 Consumer and Retailer: LIMIT ONE (1) COUPON PER PURCHASE OF SPECIFIED PRODUCT AND QUANTITY STATED. NOT TO BE COMBINED WITH ANY OTHER COUPON(S). LIMIT OF TWO (2) IDENTICAL COUPONS IN SAME SHOPPING TRIP. Void if expired, reproduced, altered, copied, sold, purchased, transferred, or exchanged to any person, firm, or group prior to store redemption, or where prohibited or restricted by law. Any other use constitutes fraud. Consumer: You pay any sales tax. Retailer: Suja Life, LLC will reimburse you for the face value of this coupon plus 8¢ handling if submitted in accordance with Suja Life, LLC Coupon Redemption Policy (available upon request). Mail coupons to: Inmar Dept #54208, Suja Life, LLC, 1 Fawcett Drive, Del Rio, TX 78840. Cash value 1/100¢. No cash back if coupon value exceeds selling price. Valid only in the USA.
eat
HEALTHY KITCHEN
Summertime and the Grillin’ Is Easy
BY KIMBERLY LORD STEWART
Chicken Drumsticks with Fresh Herb Jalapeno Olive Marinade This marinade takes its cue from a famous Argentinian chimichurri sauce that mingles fresh herbs with garlic and crushed red pepper. In this recipe, stuffed jalapeno olives replace the traditional crushed red pepper flakes for a tart and spicy changeup. Serves 4 6–8 antibiotic-free chicken drumsticks (try Simple Truth brand) 1 bunch parsley, stems removed 4 tablespoons fresh basil leaves 3 sprigs fresh mint, leaves pulled from stems 3 cloves garlic, peeled Hefty pinch kosher salt 16 Spanish olives, stuffed with jalapenos 1¼ cups extra-virgin olive oil, divided Salt and pepper, to taste
Chicken Drumsticks with Fresh Herb Jalapeno Olive Marinade
1. Place chicken in a large bowl. 2. Place parsley, basil, mint, garlic and salt in a food processor (the salt will provide friction to chop the herbs evenly). Pulse until herbs are chopped and garlic is minced. 3. Add olives, and pulse again until they are coarsely chopped. Scoop out half of the mixture. Place in a bowl with ½ cup olive oil. Stir, and set aside to use as a sauce. 4. Pour remaining olive oil over chicken to coat well. Add herb-olive mixture, and coat well. Let sit for 20 minutes. 5. Turn on all the outside grill sections, leaving a cool middle for indirect heat (see “Direct or Indirect Heat?”). 6. Place chicken on center grate, cover, and cook for 30–35 minutes until brown. Turn every 5–7 minutes to brown. 7. Serve with reserved sauce. PER SERVING: 515 cal; 29g prot; 43g fat; 2g carb (0g sugars); 554mg sodium; 1g fiber
Mushroom-Blended Burger with Roasted Peppers Vegetables on the inside and out give these burgers a healthy twist. Meaty mushrooms add moisture to lean ground beef. A vegetable grill pan is the ideal tool to caramelize sweet peppers and onions over the fire for a tasty topping. Serves 4 ½ pound cremini or white button mushrooms 3 tablespoons extra-virgin olive oil, divided 1 pound lean ground beef ½ teaspoon salt 1 onion, peeled, cut into eighths 8 sweet mini peppers; tops cut off, seeded
and cut in half lengthwise Salt and pepper to taste 4 tablespoons feta cheese, crumbled 4 whole-grain buns Vegetable grill pan
1. Heat grill to 500°. Finely dice half the mushrooms or gently pulse in food processor. Heat 1 tablespoon olive oil in a skillet, and add mushrooms. Sauté 5–7 minutes, until golden brown and the liquid has cooked down. Remove mushrooms from pan, and place in a medium-sized bowl. Cool 5 minutes. 2. Add ground beef and salt, and mix until combined. Form four patties. 3. Place onions and peppers in the vegetable grill pan, plus remaining half of mushrooms, sliced thick. Set over a large plate to prevent olive oil from dribbling out. Drizzle with 2 tablespoons olive oil, and season with salt and pepper. 4. Place vegetable grill pan and burgers on grill. Frequently turn the vegetables, and cook until well-roasted and slightly charred. 5. Cook burgers 3–4 minutes on each side for medium well, 5–6 minutes for well done. Top with feta cheese, peppers, onions and sliced mushrooms during the last few minutes. 6. Serve with peppers and onions on wholegrain buns. PER SERVING: 411 cal; 29g prot; 20g fat; 28g carb (5g sugars); 608mg sodium; 4g fiber
Za’atar Grilled Flank Steak In Middle Eastern countries, the spice blend of oregano, sumac and sesame, called za’atar, is as common as the ubiquitous American concoction called seasoned salt. In this country, it’s a bold new flavor that is exotic enough to stir tired palates, but it’s not so showy that it scares off timid eaters. Serves 4–6 ZA’ATAR RUB 2 teaspoons kosher salt 1 teaspoon ground sumac (or grated lemon zest) ½ teaspoon oregano ½ teaspoon ground pepper 2-pound flank steak Extra-virgin olive oil 1 lemon, halved 1 teaspoon sesame seeds, for garnish
1. Blend za’atar rub spices in a bowl. 2. Brush steak generously with olive oil. Coat each side of the steak with za’atar rub. RECIPES CONTINUE >>
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Nutritional values calculated via supertracker.usda.gov.
AARON COLUSSI, STYLE ERIC LESKOVAR
Escaping the kitchen to cook outdoors is one of the joys of warmer weather. Invite the neighbors over to celebrate the flavors of summer with bright spices, fresh herbs and smoky goodness.
Za’atar Grilled Flank Steak
Mole Grilled Pork Chops
DIRECT OR INDIRECT HEAT? Whether you are fond of gas grills or charcoal, there are two types of fires to master—direct and indirect heat. Direct heat is evenly spaced across the entire grill for both gas and coals. A hot fire means you can hold your hand over the fire 3 inches above the grate for 3 seconds before you have to pull your hand away. Indirect heat is divided into two temperatures, hot and cool. A middle cool section is sandwiched by live gas grill flames or hot coals on each side. A charcoal grill rack holds the coals in place, or you can simply push the coals aside. This method is preferred for recipes that need slower cooking times, like chicken and vegetables.
MushroomBlended Burger with Roasted Peppers
This recipe is inspired by the Mushroom Council’s Classic Blended Burger recipe. You’ll find it at livenaturallymagazine.com.
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HEALTHY KITCHEN
3. Heat gas grill to 500°; if using charcoal, prepare a hot direct-heat charcoal fire (see “Direct or Indirect Heat?”). 4. Place steak on hot grill grate. Sear each side for 4 minutes. 5. Lower heat to 350°, and cook for another 4 minutes on one side. Place lemon halves on grill, cut side down. 6. Turn steak, and cook another 4 minutes for the center to be on the rare side of medium rare; the thinner sides will be medium. Cooking times may vary by the steak’s thickness and how well done you prefer your meat. 7. Cut steak on the diagonal, sprinkle with sesame seeds, and serve with charred lemon. PER SERVING (5): 112 cal; 13g prot; 6g fat; 1g carb (0g sugars); 1,089mg sodium; 0g fiber
VEGGIE VERSION
Mole Grilled Pork Chops The ingredients of chocolate and coffee may surprise you in a grilling recipe. The flavor combo dates back to the Aztecs and works amazingly well as a quick topping for a grilled pork chop. Serves 4 4 antibiotic-free ½- to 1-inch-thick pork chops (try Simple Truth brand) Salt and pepper to taste 4 ounces dark chocolate–chili bar (if not available, a bar of dark chocolate will work) ¼ teaspoon salt 1 teaspoon ground coffee 2 teaspoons chili powder
1. Heat grill to 400° using the indirect cooking method (see “Direct or Indirect Heat?”). 2. Season pork with salt and pepper. Set aside. 3. Place chocolate, salt, coffee and chili powder in a food processor. Pulse until it’s a dense, coarse blend that resembles cookie crumbs. 4. Set pork on the live-flame section of grill, and grill for 3 minutes on each side. 5. Transfer pork to cool section of the grill. Top each chop with chocolate-chili mixture. Cover and let cook 8–10 minutes, until pork is cooked through (thin chops will take less time) and the topping is melted. Internal temperature should reach 145°. PER SERVING: 333 cal; 25g prot; 18g fat; 19g carb (15g sugars); 350mg sodium; 2g fiber
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Grilled Pizza, Pronto! In Italy, pizza is often cooked in a wood-fired oven. When that’s not available, the next best thing is a grill (gas or charcoal). Have all the ingredients ready, because it won’t take long. Serves 2 Refrigerated pizza dough (or any prepared pizza dough ball) Vegetable oil (for grill grates) 2 tablespoons extra-virgin olive oil ½ teaspoon dried oregano Salt, to taste 1 cup crushed tomatoes (canned is fine) 6–8 fresh basil leaves 6 slices prosciutto 4 tablespoons shaved Parmesan 1 cup grated part-skim mozzarella
1. Preheat grill to high heat (475° on a gas grill). 2. Roll out dough into a circle. Oil grill grates with vegetable oil. Immediately place dough directly on the grill. Working quickly, brush with olive oil and sprinkle oregano and salt over the top. Spread tomatoes evenly over dough. 3. Add prosciutto, basil, Parmesan and mozzarella. Place lid on grill for about 2–3 minutes. Once the bottom is crusty, use tongs to rotate pizza a quarter-turn at a time, every couple of minutes. Close lid each time. Cook about 7–9 minutes, until dough is crisp and toppings are melted. Watch carefully; cooking times will vary by dough thickness.
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PER SERVING: 528 cal; 33g prot; 34g fat; 46g carb (3g sugars); 1,838mg sodium; 4g fiber
5 ESSENTIAL GRILLING TOOLS Sturdy grill brush to remove charred debris from the grill grate.
Sauce mop and silicone brush for basting and sauces.
Meat thermometer to check the internal temperature.
Long-handled spatula and tongs to flip food without singeing eyebrows.
Vegetable grill pan for cooking tender vegetables that might otherwise fall through the grate.
AARON COLUSSI, STYLE ERIC LESKOVAR
Trade out firm tofu for the steak. All other ingredients are the same. Cut into half-inch slabs, dry well with paper towel—this is an important step, or the tofu will crumble on the grill. Place tofu in a shallow dish and coat with extra-virgin olive oil; season with za’atar on both sides. Turn up heat on the grill; clean well with a grill brush and oil grates with vegetable oil or place tofu on a piece of aluminum foil with a few holes poked through. Place tofu on the grill, turn off heat directly under the slabs and cook with indirect heat. Turn 90 degrees to create hatch marks; cook about 20 minutes. Serve with sesame seeds and grilled lemons.
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boost Prebiotics Nourish your good gut bacteria with this unique type of fiber. BY KELLEE KATAGI What are they? Not to be confused with probiotics—bacteria strains that benefit your digestive system and overall health—prebiotics are certain indigestible, plant-based fibers that appear to serve as food for the probiotics that already live in your gut. Because your body cannot digest these fibers, they aren’t destroyed as they pass through the stomach, as many probiotics are.
Use them for
B:11.125”
T:10.875”
The science Prebiotics were first identified in 1995, so scientists still have a lot to learn about how they work. Study results have been mixed, but promising findings include research published in The American Journal of Clinical Nutrition showing increased calcium absorption and bone density in teen girls after a year of prebiotic supplementation, as well as a 2011 study that reported weight loss and lower caloric intake in Chinese men who consumed daily prebiotics for 12 weeks.
How to take them Prebiotics are found in a number of fruits and vegetables, but generally in low amounts. The most potent food sources include chicory root, Jerusalem artichokes, dandelion greens, garlic, onions, leeks, wheat bran and bananas. But consuming the recommended prebiotic dose of 5–8 grams per day is nearly impossible from food sources alone. If you use a supplement, look for a “full-spectrum” product, which means it targets and strengthens more of the bowel wall to prevent dangerous toxins Garlic and from invading the bloodstream. onions are two food sources for prebiotics. PHOTO CREDIT
S:10.125”
Relieving symptoms of irritable bowel syndrome (IBS) and other digestive ailments, increasing absorption of calcium and other minerals, boosting regularity, encouraging good gut bacteria, controlling appetite, protecting against colon cancer, lowering heart disease risk factors.
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boost
SUPPLEMENTAL HEALTH CARE
store for recommendations to address your specific concerns. DOSE: Different brands of probiotics can contain anywhere from 1 billion to 10 billion colony-forming units (CFUs). Depending on your needs, to maintain a healthy digestive tract, 1 to 2 million CFUs daily is recommended. However, if you are taking antibiotics or have bacterial-imbalance symptoms such as diarrhea, you can take up to 10 billion CFUs to clear the problem up.
Peppermint Oil EASES IBS SYMPTOMS: Peppermint
oil has been used in both Eastern and Western medicine to combat digestive distress for years. Research has shown this powerful herbal oil to relieve symptoms of irritable bowel syndrome (IBS), a disease that affects between 10 and 15 percent of Americans, according to the American College of Gastroenterology. In a 2006 Taiwanese study, IBS patients who were given a coated peppermint oil–based capsule experienced decreased stool frequency, as well as less abdominal distension and gas than patients who did not take the supplement. What’s more, a whopping 79 percent of patients given peppermint oil reported having less abdominal pain than before they began taking the supplement. DOSE: Take 0.2–0.4 ml in capsule form on an empty stomach up to three times daily, or as directed by your physician.
Keep your tummy— and your whole body— happy and healthy with these four natural supplements. BY KAREN MORSE, MPH
The numbers are staggering: There are more than a trillion bacterial cells living in your gut that determine all sorts of things about your health. These microflora (or bacteria) living in your intestinal tract are critical to the process of digesting foods so you can absorb their nutrients, fight off viruses and toxins, and regulate your metabolism. To keep your body at its healthiest, it’s important to make sure that the good bugs in your gut outweigh the bad. Read on for four natural supplements to help your gut microflora flourish.
Probiotics REPLENISH GOOD BUGS: The friendly bacteria in our guts known as probiotics help with digestion, but they can be
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depleted by taking medications such as antibiotics, consuming a poor diet, falling ill, experiencing stress or even over-exercising. To replenish good bacteria and maintain intestinal health, experts suggest a probiotic supplement. While there are many species and strains of probiotics out there, the three species you’ll see most often (and those backed by the most research) are lactobacillus, bifidobacterium and streptococcus. When it comes to identifying these on the product’s label, the species will most often be abbreviated: L, B, and S. For example, L. acidophilus is Lactobacillus acidophilus, a well-known probiotic for small intestine health. Different probiotics have different effects, though, so talk to your doctor or a supplements expert at your
Psyllium Husk RELIEVES CONSTIPATION: In most cases, consuming a broad range of foods containing soluble and insoluble fiber, in addition to staying hydrated, will keep you regular. However, issues with chronic constipation are on the rise, with constipation-related emergency department visits reported to have increased by almost 42 percent between 2006 and 2011. Psyllium husk can provide a gentle, nonstimulant remedy. When it comes in contact with water in the intestinal tract, the husk absorbs water and swells, making it easier to move waste through the intestines. Studies have shown psyllium to improve other digestive disorders, including diarrhea, and ease symptoms of inflammatory bowel disease,
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Go with Your Gut
clip such as ulcerative colitis and Crohn’s disease. DOSE: As with other supplements, psyllium husk is best taken with direction from a physician. It is best to start with a low dose, such as half a teaspoon in an eight-ounce glass of water, and then increase the dose if needed.
Chamomile ALLEVIATES INDIGESTION: For centuries, chamomile (namely German chamomile) has been used in herbal preparations to ease upset stomachs and nausea as well as to promote relaxation. In recent studies, supplements containing chamomile have relieved symptoms of indigestion, too. Scientists are not exactly clear on how it does so, but chamomile reduces spasms in the gut that lead to stomach upset and related illnesses. DOSE: Chamomile is available as a supplement in both capsule and tea form. Look for caffeine-free chamomile teas and prepare as directed. Enjoy up to 3–4 cups of tea per day to ease nausea or digestive upset, but consult your doctor first if you are pregnant or breast-feeding.
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Probiotic Foods
The New Wellness Superstars Thanks to a multitude of recent studies linking probiotics to brain chemistry, weight management and improved overall health, probiotic foods are popping up everywhere. Check out some of these good-foryour-gut foods.
YOGURT Whether you prefer regular or Greek, plain or fruitflavored, the pros of yogurt are numerous. To make sure you are choosing the most nutritious option, the National Yogurt Association advises looking for the Live & Active Cultures seal on the label, which ensures that you are getting significant amounts of beneficial bacteria in each bite.
TEMPEH
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This savory meat substitute is derived from fermented soybeans and is a good source of both protein and fiber. Like tofu, tempeh can be marinated and added to soups and stir-fries. The microflora that live in fermented foods such as tempeh fight off harmful bacteria, such as salmonella. Research shows that adding tempeh to your diet may help boost heart health and aid in the prevention of type II diabetes.
SAUERKRAUT You may have enjoyed it on a hot dog from time to time, but did you know that sauerkraut has probiotic prowess? This simple blend of shredded cabbage and salt is a good source of lactic acid bacteria such as lactobacillus, as well as vitamin C and important digestive enzymes. Sauerkraut in cans or jars is easy to find in almost any supermarket, but don’t forget to check the cold food case for a tasty local homemade variety. livenaturallymagazine.com
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try Olive Oil Ice Cream This fruitful, healthful oil adds a unique flavor to frozen treats. Common in Italy, olive oil ice cream might seem an odd concoction to stateside tastes. Isn’t olive oil used for dressing, dipping, drizzling and sautéing? Yes, of course! But when mixed in to a cold, creamy blend of ice cream, olive oil adds a wonderful subtle floral flavor. Plus, you get the oil’s health benefits, such as antioxidants and healthy fats.
The Recipe Yield: 4 servings ⁄₃ cup sugar ⁄₃ cup heavy cream 1 cup half-and-half 4 egg yolks, beaten 1⁄₃ cup extra-virgin olive oil* Sea salt, optional garnish 1 1
Ice cream maker
1. Dissolve sugar, heavy cream and half-and-half in a pot over medium heat; stir until sugar has melted. Add egg yolks in a slow but steady stream, stirring with a whisk until yolks are incorporated. 2. Continue heating and stirring over medium heat until mixture thickens slightly and coats the back of a wooden spoon, 8–10 minutes. Optionally filter mixture through a sieve to remove any small egg yolk solids. 3. Add olive oil; stir to combine. Cool mixture overnight. 4. Before putting into ice cream maker, if mixture has separated from oil, stir to remix. Pour mixture into ice cream maker, and follow manufacturer’s instructions. Serve scoops with a dash of sea salt.
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Recipe courtesy of Jennifer Che, tinyurbankitchen.com. PER SERVING: 422 cal; 5g prot; 36g fat; 21g carb (20g sugars); 41mg sodium; 0g fiber
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Don’t skimp on the quality of olive oil. Use a light-bodied, fruity, floral variety for best results. Ask an expert at your local store for suggestions.
Nutritional value calculated on supertracker.usda.gov.
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