Live Naturally Fry's Spring 2019 by Alive Publishing Group

s ou i c i l De (and dairy-free!) DEMYSTIFYING THE EGG AISLE PG. 12

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DISCOVER THE DELIGHTS OF PLANT-BASED COOKING C H B LU E S E E S B E R RY B L I S G. 2 9 EC A K E BA R S P

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FROM THE EDITOR

Cooking Playground

ho doesn’t like toys? We’ve all grown up with them in some form, and as we age, the types of toys we like to play with morph with our interests. My fondest memories are playing “stuffed animals” with my little sister, where we would pull out our large collection of soft creatures and create a community where they would “talk” and “play.” That morphed to Barbie dolls, with their fashionable outfits (many sewn by my grandmother), high heels, and plenty of fancy parties and balls. Throughout my childhood, there were always board games, card games and puzzles, too. As an adult, my toys are now my bikes, my skis, my hiking boots, my yoga mat. Gardening tools are toys, too, as they get me out playing in the garden. I still play cards and some board games, but they’re far from the days of Candy Land and Crazy Eights. And I would be remiss not to mention that some of my favorite playthings are the ever-growing array of gizmos and gadgets in my kitchen. The scissors with multiple blades to finely trim up fresh herbs. The greens and herb “stripper” with different-sized holes to pull through stalks of kale, chard or fresh herbs to peel them off the stalk. The cannoli-looking rubber tube that peels garlic when you press and roll cloves in it. The small plate with a jagged, toothy surface for grating ginger, horseradish and other root herbs. Then there are my go-to appliances. The Cuisinart I’ve had since college (and replaced a few parts on), for pureeing soups and blending sauces and pesto. A Crock-Pot for those throw-in-a-bunch-of-ingredients meals that will be waiting for me and my husband at the end of the day. A juicer that lets me constantly experiment with ingredient combos, from fruits and veggies to nuts and herbs, to create tasty, healthful concoctions. And my new favorite: a SodaStream to bubble up fizzy water—which I drink constantly—anytime.

VISIT US ONLINE livenaturallymagazine.com

This array of toys has turned my kitchen into a cooking playground. And I always have my eyes open for more. That’s why each issue we strive to test and highlight cool, interesting, handy kitchen tools and appliances that make cooking more fun. Check out our picks for spring on page 14. Also in this issue: Remember when we hosted a vegan-recipe contest last spring? We had more than 500 entries and narrowed them down to our top 21. In this issue, we’re pleased to share a number of those winning recipes (pages 26–29), and you can now download an ebook of all the winning recipes on our website at livenaturallymagazine.com/ vegan-recipe-ebook. We’ve got more recipes, too, inspired by seasonal spring ingredients (pages 18–20), along with fast and easy lunches (22–25). Plus our usual collection of health, wellness, and nutrition stories and news. So, turn the pages, and enjoy this issue. Be sure and pick a few of our recipes, and get playing in your cooking playground!

Rebecca Heaton, Editor editor@livenaturallymagazine.com

SHOP RECIPES ON OUR WEBSITE

LIVENATURALLYMAGAZINE.COM

2_Frys_Spring19_Welcome_V01.indd 1

3/25/19 2:57 PM

CONTENTS SPRING 2019

recipe index Almond Alfredo 26 Asian Quinoa Salad 23 Blueberry Bliss Cheesecake Bars 29

departments 5

BEGIN Easy Steps to Eating Vegan PLUS Fuel for active kids, fun with rhubarb and Fry’s Cooking School classes.

10 KITCHEN Protein Bars and Cold-Brew Coffee PLUS An education on eggs and cool new kitchen gadgets.

SPRING 2019 | LIVE NATURALLY

Curry Kohlrabi Fries 20

EAT 18 Dish It Up Spring into colorful and tasty seasonal recipes, courtesy of the budding chefs at Johnson & Wales University. 22 Fast & Flavorful Easy lunches you definitely have time to make. 26 Healthy Kitchen Recipe winners from Live Naturally and Vegan Fusion’s veganrecipe contest.

BOOST 30 Stop Spring Sneezes Natural ways to fend off allergies before they start.

TRY 32 Pineapple-Pecan Tahini Nice Cream Get on the tahini train with this healthy, sweet treat.

Grilled Artichokes with Mustard-Greens Pesto 20 Grilled Chili Tofu with Corn-Mango Relish 28 Italian Chopped Salad 24 Kale Chicken Wrap with Avocado Caesar Dressing 25 Pineapple-Pecan Tahini Nice Cream 32 Roasted Eggplant and Red Pepper Dip 22 Spring Pea Risotto 20 Strawberry-Rhubarb Confit with Maple Sorbet 20

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

Veggie-Flax Burgers 27 Watercress and ShavedAsparagus Salad with Grapefruit Vinaigrette 20

SHUTTERSTOCK (2); ON RIGHT: AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR; PROP STYLIST: NICOLE DOMINIC

Pasture-raised Eggs from Happy hens

Outdoors Year Round • Room to Roam • Fresh Air & Sunshine Pastures Rotated • No Pesticides or Herbicides

$1 OFF PASTURE-RAISED Eggs

MANUFACTURER’S COUPON EXPIRES 7/31/19 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, exchanged or transferred 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: Vital Farms, Inc. will reimburse you for the retail price of the speciﬁed product, plus 8¢ handling if submitted in accordance with Vital Farms, Inc. Coupon Redemption Policy (available upon request). Send all redeemed coupons to: Vital Farms, Inc. Inmar Dept. # 62315, One Fawcett Drive, Del Rio, TX 78840. Cash value 1/100¢. No cash back if coupon value exceeds selling price. Valid only in the USA. © 2019 Vital Farms, Inc., All Rights Reserved.

WANT TO COOK MORE PLANT-BASED?

NEED RECIPE IDEAS? WE CAN HELP! Download the Live Naturally and Vegan Fusion ebook of recipes from the top 21 winners of our first-ever Vegan Recipe Contest.

Visit livenaturallymagazine.com/vegan-recipe-ebook.

Part of the Live Naturally family of Kroger magazines SPRING 2019

livenaturallymagazine.com VICE PRESIDENT & GROUP PUBLISHER Deborah Juris EDITOR Rebecca Heaton ART DIRECTOR Lindsay Burke DESIGNER/DIGITAL Shannon Moore ASSISTANT EDITOR Kellee Katagi DIGITAL EDITOR Lauren Yeates DIGITAL PRODUCTION ASSISTANT Ashley McLeod COPY EDITOR Julie Van Keuren

Vegan

DELIGHTS 21 PLANT-BASED RECIPES FROM DRINKS AND DESSERTS TO BREAKFASTS AND DINNERS

MARKETING OPERATIONS MANAGER Susan Humphrey CONTRIBUTING WRITERS Nancy Coulter-Parker, Dina Deleasa-Gonsar, Genevieve Doll, Omei Eaglerider, Kellee Katagi, Rebecca Treon CONTRIBUTING ARTIST AND STYLISTS Aaron Colussi, Eric Leskovar, Nicole Dominic ADVERTISING SALES Deborah Juris, Tracy McIlroy, Susan Tauster, Dan Vincent

BLUEBERRY BLISS CHEESECAKE BARS BY MEGHAN SHOOKMAN PG. 16

PUBLISHED BY

FOR MORE RECIPES LiveNaturallyMagazine.com

www.hungryeyemedia.com 800.852.0857 PRESIDENT Brendan Harrington

BEGIN

Vegan the Easy Way

With a step-by-step approach, Dr. Neal Barnard shows how to make plant-based eating easy and fun. B Y R E B E C C A H E AT O N

n his new book The Vegan Starter Kit (Grand Central Life & Style, 2018), New York Times best-selling author and faculty member of the George Washington University School of Medicine Neal Barnard, M.D., explains the why and how of converting to a plant-based lifestyle...and how easy it can be.

SHUTTERSTOCK

You are recognized as a leading medical authority on plant-based eating. Please share some history on your work and research in this area. I have to confess: My early life didn’t prepare me for this. I grew up in Fargo, N.D., in a family of cattle ranchers. I was helped when my father got out of it and went to med school, which paved the way for me. My early research at National Institutes of Health (NIH) was on test diets for diabetes. My team discovered that a vegan diet was much simpler for patients to follow than the conventional limiting-calories-and-carbohydrates approach, and that it was more effective. So we decided: to heck with the other

approaches, and we applied vegan to diabetes, as well as treating other issues like cholesterol, blood pressure, menstrual pain and rheumatoid arthritis.

Why did you decide to write this book? I’ve written many books, most of which are big enough to prop open a door. So, my goal was for people to be able to read this book in 45 minutes. I wanted to offer just enough information to give people confidence on how they can jump in on a healthy diet. I’ve organized the book to allow readers to make progress rapidly. I aim to answer the most common questions and address real-life situations when trying to eat plant-based,

such as grocery shopping, being on a budget, following a certain diet like gluten-free and eating out at restaurants. I’ve also compiled tried-andtrue recipes, with easy ingredients and instructions.

What do you see as the biggest roadblocks to eating vegan? People imagine that it’s hard. On a scale of 0 to 10, trying to quit smoking is a 6 in difficulty, whereas changing to a plant-based diet is a 1 or 2. About 15 or 16 years ago, one of my researchers who had diabetes admitted that converting to vegan for his health was much easier than he would have thought. Instead of meat chili, he made bean chili, for example. Once

on the diet, his issues with diabetes flat-out disappeared. In my studies, my team has concluded it takes about four to five weeks for people to feel comfortable and solid converting to a vegan diet. Another roadblock is when you’re on the road or traveling. When you have to eat at restaurants, think international: Italian pasta, Mexican burritos, Japanese vegetarian sushi, multiple vegetable Chinese dishes. There are options.

Could you offer a few starter tips for eating more vegan? Take seven days and, while not taking anything out of your diet, write notes about which foods you might want to try that are free of animal products. If you use dairy milk, think about buying almond milk instead. At the sandwich shop, consider an option with all kinds of vegetables, but no meat or cheese. And so on. The idea is to familiarize yourself with all the vegan things you already like and to think about trying some new things. Over the next three weeks, eat plant-based foods you identified that you like and rule out animal products completely. Incorporate transition foods. Instead of a hot dog, eat a veggie dog. Instead of sausage, veggie sausage. Instead of dairy, nut or soy milk and cheese. At the end of three weeks, you’ll discover you’re physically healthier: improved weight loss, better digestion and sleep, and more energy. Your tastes will also be changing. LIVENATURALLYMAGAZINE.COM

BEGIN | LOC AL HIGHLIGHTS

Ready for Rhubarb

FRY’S COOKING SCHOOL

Spring is prime season for cooking with this tart stalk. BY OMEI EAGLERIDER, FRY’S COOKING SCHOOL

Adult & Kid Classes

hat is that odd-looking red “celery”? It’s rhubarb! Often overlooked, this spring vegetable is loaded with nutrients and distinctive flavor. Here’s more on this unique stalk. • The part of the plant used for cooking is the long, red (or reddish) stalk. • Rhubarb is 95 percent water and contains potassium. It is also rich in vitamin C, dietary fiber and calcium. • Rhubarb is harvested in spring through early June, or if properly tended, all summer long. • With its tart flavor, rhubarb needs a sweetener added to it for desserts. It pairs well with cane sugar, maple syrup, agave and stevia.

Spring Green Fajitas with Rhubarb Salsa

Rhubarb Salsa

SERVES 6

Olive oil, as needed Spice Blend ½ teaspoon black pepper 1 teaspoon salt 1 teaspoon sugar 1 teaspoon paprika ¼ teaspoon onion powder ½ teaspoon garlic powder ½ teaspoon cumin Spring Vegetables 2 small sweet or yellow onions; peeled, halved and sliced 2 cups asparagus, young tender; cut into 1-inch pieces 2 cups snap peas 2 cups broccoli or broccolini, cut into bite-sized pieces 8 ounces mushrooms (portobello, cremini, morel or a mix), sliced

SPRING 2019 | LIVE NATURALLY

FOR SERVING Flour or corn tortillas Rhubarb salsa Other toppings: Monterey Jack, cheddar or Cotija cheese, or cheese substitute; sliced avocado; lime juice; chopped cilantro; sour cream DIRECTIONS 1. In a large bowl, combine spice blend with approximately 1/3 cup of oil. 2. Add vegetables to the mixture, and stir well. 3. Heat a large cast-iron skillet or wok over medium-high heat. Once hot, add marinated vegetables. Cook, stirring, until just tender, 5–7 minutes. Adjust seasoning. 4. Spoon into warmed tortillas with salsa and other desired toppings.

1 cup rhubarb stems, finely diced; thin, tender stalks are best ¾ cup English cucumbers, finely diced ½ cup yellow or orange bell pepper, finely diced ¼ cup chives, thinly sliced ½ cup fresh cilantro, chopped 1 teaspoon honey ½ teaspoon salt Freshly ground pepper 1 tablespoon vegetable oil Juice from half a lime Small handful fresh mint, finely chopped (optional) DIRECTIONS 1. Place rhubarb, cucumber, pepper, chives and cilantro in a medium-sized bowl. Mix thoroughly. 2. In a separate bowl, whisk honey, salt, pepper, oil and lime juice. Add to vegetable mixture. Stir to coat. 3. Adjust seasoning with more salt, pepper and honey, if desired. Top with chopped mint when serving, if desired.

Join us for spring cooking fun at Fry’s Signature Marketplace Store at Tatum and Shea in Phoenix. For the full schedule, visit frysfood. com/topic/fry-s-freshattractions. Upcoming classes include: JUNIOR CHEF. (AGES 8-12).

$30 per class Until May 28, 4:30 p.m. on Tuesdays; Saturdays at 10 a.m.

Summer Workshops begin June 4. EASTER TREATS. FAMILY FUN.

$35 per person Sunday, April 14 1 p.m. EASTER DINNER WITH. SONOMA-CUTRER WINES.

$50 per person Saturday, April 20 5 p.m. TEQUILA AND TACOS.

$50 per person Sunday, May 5 5 p.m. MOTHER’S DAY. BRUNCH.

$40 per person Sunday, May 12 1 p.m.

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B E G I N | FA M I LY

AT-THE-READY EATS Grab-and-go snacks that keep added sugar to a minimum.

Kashi by Kids

Fuel for Active Kids Expert tips for keeping children strong as they power through spring sports and beyond. B Y K E L L E E K A T A G I

STRATEGIC SNACKING

Every snack—and meal—should have three components: a carbohydrate, a protein and a fat, Delbridge advises. Consuming the three macronutrients together leads to what’s called delayed gastric emptying, meaning the food stays in your stomach longer and goes into your intestines slowly, causing a more gradual rise and fall of blood sugar levels. It also helps to avoid snacks and drinks with a lot of added sugar. Common culprits include yogurt, snack bars, juice boxes and sports drinks, Delbridge says.

SPRING 2019 | LIVE NATURALLY

Three-Ring Snacks These smart combinations incorporate carbs, protein and fats. Rollups made with lean turkey breast wrapped around a cheese stick and greens of choice Vegetables and hummus Apple slices with nut butter

Stonyfield Organic New USDA Organic Snack Packs are a yogurt dipper with graham crackers and low-fat yogurt, no spoon required. With 3 grams of protein per serving.

Homemade trail mix with nuts, dried fruit, a touch of dark chocolate Fresh-fruit smoothies with yogurt and ground flaxseed Pro tip: Add a bit of frozen cauliflower for extra (undetectable!) fiber and nutrients.

thinkKIDS These tasty protein bars provide 3 grams of fiber, 7 grams of protein from a whey and soy blend, plus 14 grams of carbohydrates for energy.

SHUTTERSTOCK

s leaves bud and the grass greens up, America’s fields and baseball diamonds come alive as well, with kids once again enjoying outdoor sports. Along with this rise in activity comes a need to make sure they’re adequately fueled. “The more exercise they do, the more calories they’ll need,” says Wesley Delbridge, R.D.N., a national spokesperson for the Academy of Nutrition and Dietetics and a school nutrition specialist. That doesn’t mean, however, that you should coax them to eat a set amount of food on a rigid schedule. “Let their hunger signals dictate when and how much they eat,” he recommends. Think beyond three meals a day, and be prepared to provide healthy snacks at any time, Delbridge says, especially at midafternoon before they head to practice or games. If your child’s school doesn’t offer an afternoon snack time, have something ready to go right after school, he suggests. “That way, by the time they start the practice they’re ready to go and not feeling sick because they just ate.”

A panel of kid influencers helped create tasty Super Food Bites, using nutrientheavy ingredients, such as organic chickpea flour, sweet potatoes and ground flaxseed. Each serving contains 2 grams of protein, so consider eating with yogurt or nuts.

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Protein Unwrapped

QUEST PROTEIN BAR. Chocolate Peanut Butter

Reach your daily nutrient goals—and satisfy your snack cravings—with these power-packed protein bars.

Bar size: 2.12 ounces | 20 g protein 210 calories | 1 g sugar What’s inside: Protein blend of milk and whey protein isolates. Plus, peanuts, soluble corn fiber and unsweetened chocolate. Sweetened with stevia and erythritol. Our tasters say: “Very dense. If you like bitter chocolate, this is a good choice.” Bonus points for: Only 1 g sugar

B Y R E B E C C A H E ATO N

e all need protein. Every cell in the human body contains protein, and it is the building block of our bones, muscles, cartilage, skin and blood. The USDA recommends 0.8 grams of good- quality protein per kilogram of body weight daily for both men and women. This averages to 46 grams daily for women, 56 grams for men. Protein bars can help you reach that goal. “When a daily nutrition plan is deficient in protein, protein bars can be extremely useful to ensure the right amount of protein is consumed,” says sports dietitian Bob Seebohar, R.D.N., owner of eNRG Performance in Colorado. “I always like to take the food-first approach and do everything possible with real food when addressing protein intake, but I realize that we are all busy and sometimes it is not possible to have real food at each meal or snack time. That said, I would definitely choose more of the ‘natural’ protein bar options instead of the highly processed, sugar-laden ones.” Read on for some healthier, natural bar choices.

Bar size: 1.4 ounces | 13 g protein 200 calories | 5 g sugar

POWER CRUNCH PROTEIN ENERGY BAR. Peanut Butter Créme

What’s inside: A proprietary hydrolyzed whey and milk protein blend for easier digestion. Creamy peanut butter filling, lightly sweetened with sugar, fructose and stevia. Our tasters say: “Really like the cream-filled wafer texture; not too dense or heavy. Tastes great.” Bonus points for: Only 5 g sugar

Bar size: 2.4 ounces | 20 g protein 270 calories | 21 g sugar

CLIF BUILDER’S PROTEIN. Chocolate Mint

What’s inside: Protein comes from a soy protein isolate. Sweetened with beet, organic brown rice and organic dried cane syrups. High daily values for vitamins C and E (50%), calcium (35%), vitamin A (30%), vitamin B6 (25%) and magnesium (20%). Our tasters say: “Crunchy inside from oats; nice touch of mint. Like the chocolate coating. Not overly sweet.” Bonus points for: Uses Rainforest Alliance Certified cocoa

MEAT BARS, TOO Some of us just want our protein straight from meat. Dried jerky has been the go-to for ages. But all-natural meat bars have become a mainstay option, minus the jaw-muscle-testing texture of most jerky. Brands like Epic, Country Archer and Krave combine grass-fed and humanely raised or sourced meat, poultry and fish with spices, veggies and fruits for flavors like Epic’s Chicken Sriracha, Krave’s Wild Blueberry Beef and Country Archer’s Herb Citrus Turkey. Bars typically have around 10–15 grams of protein and fewer than 200 calories, depending on the protein source.

SPRING 2019 | LIVE NATURALLY

C O M PA R E | K I T C H E N

LENNY & LARRY’S THE COMPLETE. COOKIE. Snickerdoodle

Bar size: 4 ounces | 16 g protein 400 calories | 22 g sugar What’s inside: Enriched wheat flour and a protein blend of wheat gluten, pea and rice proteins. With molasses, cinnamon and other natural flavors.

KIND NUT BUTTER FILLED. SNACK BARS.

Bar size: 1.3 ounces | 4 g protein 170 calories | 8 g sugar What’s inside: Almond butter leads the ingredient list for protein, followed by 100 percent whole grains (oats, quinoa, sorghum), cane sugar, honey, almonds and spices.

Our tasters say: “Rich, soft and dense. An energy version of a cookie.”

Our tasters say: “Really like the flavor and texture; just the right-sized bar for a snack or workout.”

Bonus points for: Vegan, kosher, non-GMO

Bonus points for: Gluten-free, kosher

THINKTHIN

GOMACRO

PLANT-BASED. HIGH PROTEIN BAR.

MACRO BAR. EVERLASTING JOY.

Lemon Delight

Coconut + Almond Butter + Chocolate Chips

Bar size: 1.41 ounces | 20 g protein 230 calories | 0 g sugar

Bar size: 2.3 ounces | 10 g protein 270 calories | 12 g sugar

What’s inside: A soy and whey protein isolate, with soy crisps and natural flavors, plus a white-chocolate coating. Sweetened with maltitol, a sugar alcohol.

What’s inside: Almond butter, sprouted brown rice and pea protein comprise the protein in this bar. Sweetened with brown rice syrup and coconut sugar, plus Fair Trade chocolate chips.

Our tasters say: “Like the coating; nice lemony aftertaste.” Bonus points for: Gluten-free, kosher, 0 g sugar

Protein Bars and Exercise

Honey Almond Butter

When is the best time to eat a protein bar when exercising? “It will depend on the type of workout, the goal of the individual, their age and, to some degree, gender,” says sports dietitian Bob Seebohar. “Generally speaking, we like to see a proteinand-carbohydratecombined source both before and after strength training and perhaps before and after endurance-based training. However, it is much more important for strength, because we are trying to have a positive effect on the net proteinsynthesis rate, which is affected more by strength versus endurance exercise.” As for during a workout, Seebohar says that before and after exercise is a much more important time frame for most people, depending on their goals.

Our tasters say: “Really like the flavor. Reminds us of the classic Almond Joy bar, but much healthier.” Bonus points for: USDA Organic, vegan, gluten-free, soy-free, non-GMO, kosher LIVENATURALLYMAGAZINE.COM

An Eggucation You’d think that buying eggs would be easy. But with all the confusing terms and misleading information, navigating the egg aisle can be overwhelming. Here’s a guide to making the smartest choice when it comes to eggs. BY REBECCA TREON

Cracking the Code: Eggs Are Healthy for You Eggs have been controversial in recent decades, with trends leaning toward avoiding consumption altogether or eating only the egg whites. “Eggs are part of a balanced diet,” says Janelle de Buzna, R.D.N., of Scottsdale, Ariz. “The vitamins and nutrients in eggs are important for your health, from gut health to brain function.”

SOME GOOD NEWS ABOUT EGGS:

Ninety percent of U.S. adults, pregnant women and children are lacking in this essential nutrient, which supports cell structure and nervous system function. One large egg contains 147 mg. Daily recommended adequate intake is 425 mg for women, 450 mg for pregnant women and 550 mg for men.

ARE A COMPLETE PROTEIN Eggs contain an adequate proportion of each of the nine essential amino acids necessary in the human diet. Other complete proteins include red meat, poultry, fish, cheese, soy and quinoa.

SPRING 2019 | LIVE NATURALLY

DO NOT NEGATIVELY AFFECT YOUR CHOLESTEROL

PROMOTE WEIGHT MANAGEMENT & SATIETY

Studies show that cholesterol in eggs has almost no effect on your blood cholesterol levels, which are more influenced by any saturated and trans fats you consume. “HDL reduces inflammation and keeps everything moving in the bloodstream. LDL is important because it delivers important nutrients to each cell,” says de Buzna. “LDL often gets a bad rap, but the body still needs it in moderation. In eggs, the LDL is in the yolk—but so are the nutrients—egg whites house most of the protein.”

In several clinical trials with men and women consuming either eggs or a bagel for breakfast, participants reported less hunger, more satiety, lowered body mass index, weight loss and higher energy levels from eating eggs. DID YOU KNOW?.

If you can’t tell which eggs in the fridge are hard-boiled, try spinning them. Raw eggs wobble as the liquid inside shifts, but hard-boiled eggs will spin smoothly.

SHUTTERSTOCK (2)

CONTAIN CHOLINE

GET SMART | KITCHEN

Pasture-Raised? Cage-Free? Organic? What Does It All Mean? With so many options—how can we know what we’re buying and why? Over the past 60 years, eggs have come a long way from fresh ones raised on a nearby farm to those from countless industrial, factory-farm operations. Egg-carton vocabulary has evolved and expanded too, so here we offer a breakdown of what the array of terms mean.

CONVENTIONAL The least-expensive choice, these eggs don’t mention farming practices on their labels. And there’s a reason why. Typically, four hens share a 1-square-foot battery cage in barns housing thousands of birds with no ability to roam. Cramped living conditions encourage injury and infection; hens may be given antibiotics to increase production. Molting (or shedding feathers, which causes a new production cycle) can be forced by withholding food or water. Feed is unregulated and is often supplemented with animal by-products.

ORGANIC Hens are fed a diet that is USDA Certified Organic, meaning it’s free of toxic synthetic pesticides, antibiotics and GMOs. Molting must occur naturally, but the organic standards do not include many welfare provisions.

CAGE FREE Chickens raised in a cage-free environment are not confined to cages, but are still housed in barns (they are required to have 1 square foot of space each) with thousands of birds and often have little to no exposure to sunlight. They may eat the same feed as conventional hens and may be given antibiotics, or they may be given healthier feed depending on the farm.

FREE RANGE Most small family farms, such as Pete and Gerry’s Organic Eggs in New Hampshire, ensure that hens have space to roam outdoors. “We believe that all hens should be raised in a way that allows them to engage in the behaviors that come naturally to them, such as foraging in the grass, scratching around in the dirt, and enjoying fresh air and sunshine,” says Jesse Laflamme, CEO of Pete and Gerry’s. Space standards are the same as cage-free, but free-range are guaranteed access to the outdoors, even if that means a fenced-in concrete slab—a loophole that larger operations often abuse. Free-range hen feed cannot contain antibiotics.

PASTURE RAISED

bird, hens are given several acres to roam, scratch, dust-bathe and do chicken-y things. Pastures are rotated as needed and regrow naturally. Because hens are not confined or stressed, they produce an egg that’s superior in flavor and nutrition. “This is really what egg farming used to be like 100 years ago,” says Dan Brooks, director of brand design and communications at Vital Farms, which sells organic and pasture-raised eggs. “And it’s what it should look like today.”

SOME BRANDS TO LOOK FOR IN THE EGG AISLE:

VITAL FARMS

PETE AND GERRY’S

CERTIFIED HUMANE This label isn’t managed by the government, but rather a nonprofit that uses consumers’ good conscience to drive more-humane farming practices. “Certified Humane is the most highly respected third-party animal welfare standard in the world, with rigorous annual audits and unannounced inspections of farms. So, when a consumer sees the Certified Humane seal, they can rest assured that the hens have the highest quality of life possible,” says Laflamme.

NUTRIENT ENHANCED Hens are fed a nutritionally enhanced vegetarian feed. “At Eggland’s Best, we know that consumers are looking for fresh, nutritious, better-tasting eggs, so it’s important that our hens are eating a nutritious diet,” says David Holdsworth, vice president of marketing at Eggland’s Best vegetarian-fed eggs. “We feed them a proprietary high-nutrition formula of good grains like rice bran and alfalfa, plus canola oil, sea kelp and vitamin E, without any recycled or processed ingredients, or hormones or antibiotics.”

SIMPLE TRUTH

EGGLAND’S BEST

ORGANIC VALLEY

57%

The majority of an egg’s nutrients are found in the yolk.

of egg protein is found in the egg white.

LARGE EGG CONTAINS: 70 CALORIES | 5 GRAMS FAT 6 GRAMS PROTEIN Plus varying amounts of 13 vitamins and minerals, including choline, calcium, magnesium, potassium, phosphorus, iron, vitamin B12 and vitamin D

These birds are living a bucolic life. With flocks of only a few thousand and access to more than 108 square feet per

LIVENATURALLYMAGAZINE.COM

KITCHEN | GADGETS

DIY Cold Brew

Cold brew is the thing (see “Some Like It Cold” on page 16 to find out why). The Bean Envy Cold Brew Coffee Maker makes it easy to tap into this trend, without shelling out $4 per cup at a coffee shop. Simply place coarse grounds in the stainless-steel filter, slowly pour water into the shock-resistant glass carafe, steep in the fridge or at room temperature for 12 to 24 hours (a nonslip silicone base keeps it in place) and serve straight from the pitcher. And it’s easy to clean when you’re done. $29.95

Bubbling Over

Cool Kitchen Upgrade your kitchenware with these latest gadgets.

Clearly Cool

Americans are drinking nearly 170 million gallons of sparkling water each year. Are you one of them? SodaStream’s new Fizzi One Touch sparkling-water maker gives you fizzy water at the touch of a button, with three levels of automatic carbonation to suit your bubble preference. Simply fill up the bottle with tap water, attach to the machine, press a button and voilà: bubble water. There are even naturally flavored Fruit Drops ($4.99 for 1.36 ounces) for custom flavors. $129.99

Leave it to the Swiss to design a beautiful, modern way to store and showcase your best kitchen knives. The Vision Knife Block from Kuhn Rikon is made from clear plastic to keep blades and scissors visible—no more guessing which knife to select. A flexible inlay along the top allows any size and combination of knives and won’t dull blades like wooden knife blocks do. Best of all: It just looks cool. $40

Feeling Grate

In our book, a food grater is an essential kitchen tool. The Tower Grater from Chef’n features three handy, removable grating surfaces—fine/zest, coarse and shaved—to tackle any array of cheeses, vegetables, citrus, ginger and more. Keep the grate plates on to catch food and avoid a mess. Or easily remove to grate directly over food while you’re cooking or when serving. A nonslip base keeps the grater steady when in use. Dishwasher-safe, too. $39.99

SPRING 2019 | LIVE NATURALLY

Tote for Your Trunk

Keep your grocery bags from sliding around and spilling in your car trunk with a CleverMade SnapBasket TrunkCaddy. This softsided, sturdy organizer holds up to 12 gallons—a large grocery bag, plus more—and has built-in handles, making it easy to carry from the car into the store or house. Velcro strips on the bottom keep it secure in your trunk. There’s also Velcro on the sides to connect multiple carriers. When not in use, just fold down flat. Two-pack for $34.99

Califia’s Cold Brew Coffees are crafted with 100% Arabica Beans, sourced via Direct Trade and custom roasted for a smooth-tasting, dairy-free brew you can feel good about. Available in select stores.

1.00 OFF

ANY ONE (1) CALIFIA FARMS 48 OZ COLD BREW COFFEE

MANUFACTURER'S COUPON

EXPIRES 8/30/19

RETAILER: CALIFIA FARMS, LLC will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request). Consumer must pay any sales tax. Send all redeemed coupons to CALIFIA FARMS, LLC Mandlik & Rhodes, PO Box 490, Dept #1127, Tecate, CA 91980. Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted. Void if copied, reproduced, altered, transferred, sold or exchanged. Customer pays sales tax. Cash value: 1/100¢. LIMIT ONE COUPON PER PERSON PER PURCHASE. DO NOT DOUBLE. MANUFACTURER’S COUPON EXPIRES 4/30/2019

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

Some Like It Cold

Discover the many reasons cold brew is so hot. B Y K E L L E E K ATA G I

old brew—which burst on to the American coffee scene a few years back and continues to grow in popularity—may sound like a synonym for “iced coffee,” but the two are quite distinct. And it all comes down to chemistry. “Really good coffee has natural sugars that develop during the roasting process, and the cold-brew method helps extract all of that really good sweetness from the coffee,” says Lisette Gaviña Lopez, marketing director for California-based Don Francicso’s Coffee. “It’s so drinkable and refreshing.”

ST K Cold Brew Coffee Un-Sweet Black

Califia XX Espresso Cold Brew Coffee with Almondmilk

This tasty, straight-up brew uses Arabicabased beans from Utz Certified (read: sustainable) farmers.

Six servings of dairy-free goodness fill this 48-ounce bottle of direct-trade (a.k.a. farmer-friendly) coffee.

BRANDS TO TRY

How It Works

SPRING 2019 | LIVE NATURALLY

Peet’s Baridi Black Cold Brew A bold East African brew with floral notes in a 10.5-ounce glass bottle.

Wandering Bear Cold Brew Vanilla with a Splash of Coconut Milk Grab this little Tetra Pak for delicious flavor on the go, with only 20 calories and 0 added sugars.

COLDLY CREATIVE. Cold brew makes an ideal base for protein shakes, sodas, cocktails and more. Or, for flavored cold brew, infuse it during the steeping process with extracts, spices, fruits or herbs. Get creative, or visit livenaturallymagazine.com for delicious recipes from Don Francisco’s Coffee.

SHUTTERSTOCK

Iced coffee is simply traditionally brewed coffee that has been refrigerated or cooled with ice cubes. For cold brew, however, the grounds steep in cold or room-temperature water for a full day, creating a concentrated beverage that is lower in acidity than regular coffee. “With regular brews, the heat extracts more acids from the coffee,” Gaviña Lopez explains. Lower acidity leads to a sweeter taste, which means you can often skip adding sugar to cold brews. The cold-brewing process also uses less water, which makes for a more-concentrated final product that has higher caffeine levels and a thicker mouthfeel. “It’s really strong, which means you can do a lot with it,” Gaviña Lopez says. Read on for a roundup of some of our favorite store-bought varieties.

BREWED LOW & SLOW PRODUCT SELECTION VARIES BY STORE

TWO SIMPLE WORDS FOR GRAIN BERRY® CEREALS...

THEY WORK!

FIRS CER T TO C O E A L NTAIN AMAZIN ONYX ™ G !

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Send this form, UPCs from any three (3) Grain Berry® Cereals with the sales receipt and a SELF-ADDRESSED STAMPED ENVELOPE to 211 Knickerbocker Rd, Cresskill, NJ 07626 for a coupon for a free box by mail.

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City _______________________________State ___________Zip_____________________ Phone _____________________________________________________________________ e-mail _____________________________________________________________________ No cash value. One coupon per household.

Retailer: Silver Palate Kitchens, Inc. will redeem this coupon for face value plus .08¢ handling provided coupon is redeemed in accordance with our offer. Customer pays any sales tax. Void if reproduced or where prohibited by law. Invoices proving purchase of sufficient stock to cover redemptions must be shown on request. Cash value 1/100¢. One coupon per item purchased. Send to: 211 Knickerbocker Road, Cresskill, NJ 07626. Coupon Good Only at Kroger Stores.

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EXPIRES 7/31/2019

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MAIL-IN COUPON

Fresh Flavors for Spring Welcome warmer weather with these spring-inspired recipes, filled with seasonal ingredients like fresh greens, artichokes, rhubarb, asparagus, strawberries and more. TURN TO PAGE 20 FOR RECIPES.

AMAZING ARTICHOKES Don't let the thorny exterior intimidate you. Artichokes are full of flavor and nutrition, with folate, fiber, vitamins C and K, and loads of antioxidants.

EAT FOR THE SEASON According to Chinese medicine, spring is time to feed your liver and gallbladder to smooth the flow of Qi (energy) through your body. Foods of the season include leafy greens, artichokes, peas and strawberries. Sour tastes like lemon and vinegar stimulate the liver, too.

SPRING 2019 | LIVE NATURALLY

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

GRILLED ARTICHOKES WITH MUSTARDGREENS PESTO

DISH IT UP | E AT

WATERCRESS AND SHAVED ASPARAGUS SALAD WITH GRAPEFRUIT VINAIGRETTE

CURRY KOHLRABI FRIES

FUN FACT The world record for eating peas is 7,175 peas one by one in 60 minutes using chopsticks!

STRAWBERRY RHUBARB CONFIT WITH MAPLE SORBET

SPRING PEA RISOTTO

LIVENATURALLYMAGAZINE.COM

E AT | DISH IT UP

Spring Pea Risotto SERVES 6 TO 8

2 tablespoons olive oil 2 shallots, diced 4 cloves garlic, minced 1 cup Arborio rice ½ cup dry white wine 2½ cups warm vegetable stock ½ cup Parmesan cheese ⁄3 cup mascarpone cheese

1 tablespoon lemon zest 1½ cups fresh peas, quickly blanched Kosher or sea salt and white pepper, to taste Pea tendrils, to garnish Lemon wedges DIRECTIONS 1. Heat olive oil in a large skillet over medium-high heat. Add shallots, and sauté until translucent. Add garlic, and sauté about 1 minute. Add rice, making sure to stir around in olive oil so that each granule is coated; toast about 90 seconds. 2. Remove skillet from heat, and add white wine. Return pan to heat, and stir rice until all wine has been absorbed. Next, start adding warm vegetable stock ½ cup at a time, making sure not to add more until previous addition has been absorbed. 3. Once rice is just tender, add cheeses and combine. Add lemon zest and previously blanched peas, and carefully combine into risotto. Remove from heat, and season with salt and pepper. Garnish with pea tendrils if available and a squeeze or two of lemon juice to serve. PER SERVING: 206 CAL; 5 G PROTEIN; 10 G FAT; 24 G CARB (1 G SUGARS); 270 MG SODIUM; 2 G FIBER

DIRECTIONS 1. Bring a large pot of water to boil. Add greens, and cook 1 minute, until bright green and tender. Drain greens in a colander, and let cool to room temperature (or rinse with cool water). Gently squeeze greens with hands to remove excess water. 2. Place greens in a food processor with pecans and garlic. Pulse until finely chopped. Add oil and salt; pulse until thoroughly incorporated. 3. Cut 1 inch off top of each artichoke half. Remove outer woody layer of leaves and inner thistles. Steam artichokes 30 minutes, until tender and easily pierced with a paring knife. Shock in an ice bath, and pat dry before grilling. 4. Turn grill up to high heat. Oil grates, and brush cut side of artichokes with oil to prevent sticking. Sprinkle each side with salt, and grill cut side down, 2–3 minutes. (If you don’t have a grill, turn oven broiler to high. Place steamed artichokes on a parchment-lined baking sheet, cut side up; broil 5 minutes, until edges are browned.) 5. To serve, place artichokes cut side up on a platter. Drizzle with pesto, and top with extra pecans, if desired. Can also serve artichokes with pesto as dip in a small bowl. Simply peel leaves, and dip in pesto. PER SERVING: 248 CAL; 4 G PROTEIN; 12 G FAT; 25 G CARB (0 G SUGARS); 108 MG SODIUM; 4 G FIBER

Curry Kohlrabi Fries SERVES 4

1 teaspoon cumin 1 teaspoon coriander ½ teaspoon turmeric ½ teaspoon ancho chili powder ¼ teaspoon fenugreek

Grilled Artichokes with Mustard-Greens Pesto SERVES 6 TO 8

1 pound mustard greens, washed, tough stems discarded, coarsely chopped ½ cup pecan halves, toasted, plus extra for garnish 2 cloves garlic, minced ½ cup extra-virgin olive oil 1 teaspoon kosher or sea salt, plus more for grilling 8 artichokes, cut in half

SPRING 2019 | LIVE NATURALLY

¼ teaspoon black pepper 2 tablespoons kosher or sea salt 3 kohlrabi bulbs, leaves and stems removed ¼ cup olive oil TANGY YOGURT SAUCE ½ cup Greek yogurt Juice of ½ lemon 2 teaspoons dried dill ¼ teaspoon paprika

DIRECTIONS 1. Preheat oven to 425°. In a small mixing bowl, combine spices and salt. 2. Peel kohlrabi, and cut into ¼-inch-thick strips. Toss with olive oil in a large bowl. Add spice mix, and toss to coat each strip. Spread in a single layer on a baking sheet. 3. Bake 15 minutes. Flip, and bake 10 more minutes. 4. Combine all sauce ingredients. Serve with warm fries. PER SERVING: 61 CAL; 2 G PROTEIN; 1 G FAT; 11 G CARB (0 MG SUGARS); 52 MG SODIUM; 2 G FIBER

sheet tray, and roast until tender and sweet, about 15 minutes. 3. In a medium bowl, whisk together grapefruit juice, honey, thyme, mint and 1 teaspoon salt. Slowly drizzle in ¼ cup olive oil while whisking to create an emulsion. Season to taste. 4. Add asparagus tips and fennel to leafy greens. Dress salad just before serving. PER SERVING: 104 CAL; 2 G PROTEIN; 4 G FAT; 15 G CARB (5 G SUGARS); 129 MG SODIUM; 3 G FIBER

Strawberry Rhubarb Confit with Maple Sorbet SERVES 4

Watercress and ShavedAsparagus Salad with Grapefruit Vinaigrette SERVES 8

¼ pound asparagus ½ bunch each leafy greens— butter lettuce, arugula and frisée 2 cups watercress ½ cup broccoli sprouts (alfalfa, clover or radish sprouts work, too) 4 fennel bulbs, ferns removed ¼ cup plus 3 tablespoons olive oil, divided 1½ teaspoons salt, divided 4 ounces grapefruit juice ¼ cup honey 1 tablespoon fresh thyme, minced 2 tablespoons fresh mint, minced DIRECTIONS 1. Wash asparagus, and pat dry. Cut tips off, saving for later. Using a peeler, shave the asparagus into long strips. Wash and toss leafy greens, watercress, sprouts and shaved asparagus together. 2. Heat a pot of water to boiling, and heat oven to 375°. Add fennel bulbs to pot, and cook 10 minutes, until slightly transparent and tender. Carefully remove bulbs, and shock in an ice bath. Julienne, and toss with 3 tablespoons olive oil and ½ teaspoon salt. Place on a parchment-lined

1 pound rhubarb, washed and cut into 1-inch pieces ¾ cup coconut sugar 2 tablespoons water ½ pound strawberries, washed, hulled and sliced, if large 3 cups oat milk (can also use coconut, cashew or vanilla soy milk) ⁄3 cup maple syrup

⁄8 teaspoon kosher or sea salt

¼ teaspoon almond extract DIRECTIONS 1. Place rhubarb in a medium saucepan. Add sugar and water; stir to combine. 2. Cover, and simmer over medium-low heat until rhubarb is tender, 5–7 minutes, shaking pan occasionally to prevent sticking. (If you stir, rhubarb will break up.) Remove from heat, and fold in strawberries. 3. To make sorbet, combine milk, maple syrup, salt and almond extract in an ice cream maker or bowl. Freeze according to ice cream maker’s instructions, or place in a loaf pan and freeze 4 hours to overnight. 4. To serve, spoon sorbet into small bowls and top with warm or chilled strawberry rhubarb confit. PER SERVING: 205 CAL; 1 G PROTEIN; 0 G FAT; 49 G CARB (43 G SUGARS); 23 MG SODIUM; 2 G FIBER

Live Naturally is excited to partner with Johnson & Wales University (JWU). Leilah Rice, Thomas Grabe, Amanda Fischer, Julianne Williams, Kevin Knaus and Chef Adam Sacks (L to R) developed these recipes. Known as a recognized leader in culinary education, JWU is changing the way the world eats. For info, visit jwu.edu/denver.

AVORIT F S ’ A C EE I R E G M A

STAYS FRESHER

LONGER

* *

*Compared to ordinary eggs

2019

Better taste. Better nutrition. Better eggs.®

FLAVOR WILL DEVELOP WITH TIME, SO PLAN TO MAKE AHEAD AND USE IN SEVERAL TO-GO LUNCHES THROUGHOUT THE WEEK.

Lunches To Go

Think you don’t have enough time to make your own lunch? Here are four simple, tasty make-ahead options that will garner the envy of your office-mates. BY GENEVIEVE DOLL P H O T O S : A A R O N C O L U S S I | F O O D S T Y L I N G : E R I C L E S K O VA R | P R O P S T Y L I N G : N I C O L E D O M I N I C

Roasted Eggplant and Red Pepper Dip This creamy dip is an excellent centerpiece for a platter-style lunch. Serve alongside pita chips, raw vegetable sticks and olives. Or pair with a simple chickpea salad: toss a can of chickpeas with lemon juice, fresh parsley, salt and pepper. SERVES 4

1 medium eggplant, cut into ½-inch rounds

1 teaspoon salt, divided

1 medium red bell pepper, large pieces

2 tablespoons lemon juice

6 tablespoons olive oil, divided

SPRING 2019 | LIVE NATURALLY

Freshly ground pepper 1 small garlic clove, minced Feta cheese, for garnish

DIRECTIONS 1. Preheat oven to 425°. Line a large baking sheet with parchment paper. Place eggplant and pepper slices on sheet, and brush with 2 tablespoons olive oil, ½ teaspoon salt and freshly ground pepper. Spread in a single layer. Roast for about 20 minutes, until eggplant is golden. 2. Transfer vegetables to a blender or food processor. Add remaining 4 tablespoons olive oil, lemon juice, garlic and remaining ½ teaspoon salt. Blend until smooth and creamy. 3. Sprinkle with feta and drizzle with olive oil before serving. Store in fridge for up to 1 week. PER SERVING: 243 CAL; 3 G PROTEIN; 22 G FAT; 11 G CARB (5 G SUGARS); 664 MG SODIUM; 5 G FIBER

SHOP RECIPES ON OUR WEBSITE

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

Asian Quinoa Salad This salad comes together quickly and makes a large batch, perfect for hosting spring lunch with friends. If cooking for only one or two, the recipe can easily be cut in half. SERVES 6 3 cups water 1½ cups quinoa

2 tablespoons sesame seeds

¾ teaspoon salt

DRESSING

3 cups thinly sliced red cabbage

¼ cup rice vinegar

4 stalks celery, small dice

¼ cup tamari or soy sauce Zest of 1 lime

4 medium carrots, small dice

3 tablespoons lime juice

½ medium cucumber, small dice

3 tablespoons toasted sesame oil

3 green onions; green parts only, thinly sliced

1 teaspoon grated ginger

DIRECTIONS 1. Bring water to a boil in a medium saucepan. Add quinoa and salt, cover, and reduce to a simmer. Cook about 20 minutes, until water is absorbed. Turn off heat, and steam with lid on for 5 minutes. Transfer to a baking sheet, and spread out to cool. Place in fridge until quinoa reaches room temperature. 2. Meanwhile, combine vegetables and sesame seeds in a large bowl. 3. In a small bowl, whisk together dressing ingredients. Toss with vegetables to combine. 4. Stir in cooled quinoa. Season to taste. PER SERVING: 278 CAL; 9 G PROTEIN; 11 G FAT; 35 G CARB (3 G SUGARS); 1,017 MG SODIUM; 6 G FIBER

FOR AN EXTRAHEARTY MEAL, TOP SALAD WITH POACHED SALMON.

ECOLUNCHBOX OVAL & SNACK CUP

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

Italian Chopped Salad A delectable medley of flavors and textures. This salad becomes more delicious when marinated overnight— ideal for a make-ahead lunch. Add extra pepperoncini peppers if you prefer a spicy dish. SERVES 4 3 cups bite-sized cauliflower florets ½ medium cucumber 1 (15-ounce) can cannellini beans 6 ounces summer sausage, small dice

½ cup chopped marinated artichokes ½ cup chopped green olives 3 tablespoons olive oil 2 tablespoons lemon juice

2 tablespoons apple cider vinegar 2 tablespoons chopped pepperoncini peppers 1 teaspoon salt Freshly ground pepper

DIRECTIONS 1. Place 2 inches of water and a steamer basket in a medium pot. Add cauliflower. Cover, and bring to a simmer. Cook 7 minutes, until barely tender. Transfer cauliflower to a bowl to cool slightly. 2. Quarter cucumber lengthwise, and slice into ½-inch pieces. 3. Combine all ingredients in a large bowl. Adjust flavors to taste. PER SERVING: 445 CAL; 18 G PROTEIN; 27 G FAT; 34 G CARB (3 G SUGARS); 1,621 MG SODIUM; 10 G FIBER

TO SAVE TIME, PURCHASE CAULIFLOWER FLORETS INSTEAD OF A WHOLE CAULIFLOWER. SLICE IF NEEDED TO ENSURE BITE-SIZED PIECES.

BUILT NY GOURMET BENTO GLASS SINGLE COMPARTMENT WITH STAINLESS STEEL UTENSILS SET

SPRING 2019 | LIVE NATURALLY

X X X X X X X X | E AT

ALTERNATIVELY, MARINATE WHOLE CHICKEN BREASTS IN SAUCE FOR SEVERAL HOURS, GRILL, AND THEN SLICE. PREPD PACK CONTAINER SET

Kale Chicken Wrap with Avocado Caesar Dressing An egg-free alternative to a classic Caesar dressing, avocado provides a creamy richness that complements the robust cruciferous vegetables. Extra dressing can be stored in the refrigerator up to one week. SERVES 4 1 pound boneless, skinless chicken breasts, cut into ½-inch slices 2 tablespoons balsamic vinegar

PHOTO CREDIT

¼ cup roasted sunflower seeds

2. Place chicken in an 8x8-inch baking dish. In a small bowl, whisk together balsamic vinegar, tamari, olive oil and mustard. Pour over chicken, making sure to coat well. Bake about 20 minutes, until cooked through.

⁄3 cup olive oil

2 tablespoons tamari or soy sauce

¼ cup lemon juice

2 tablespoons olive oil

2 small garlic cloves, roughly chopped

1 teaspoon mustard

DIRECTIONS 1. Preheat oven to 375°.

¼ cup grated Parmesan

¼ medium avocado

4 leaves curly kale, stems removed and leaves chopped

½ teaspoon salt

1 cup thinly sliced green cabbage

4 large wholewheat wraps

3. Place kale in a large bowl, and massage with hands for about 1 minute, until kale begins to wilt and reduce in volume. Stir in cabbage, Parmesan and sunflower seeds.

Freshly ground pepper SHOP RECIPES ON OUR WEBSITE

4. In a blender or small food processor, add olive oil, lemon juice,

avocado, garlic, salt and a generous amount of freshly ground pepper. Process until smooth. Dressing will be thick but pourable. 5. Transfer chicken slices to a cutting board, and roughly chop into bite-sized pieces. 6. Fill each wrap with chicken, kale mix and a generous drizzle of dressing. PER SERVING: 427 CAL; 28 G PROTEIN; 31 G FAT; 8 G CARB (2 G SUGARS); 689 MG SODIUM; 2 G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

LIVENATURALLYMAGAZINE.COM

E AT | H X XE XAXLT XH X XY K I T C H E N

VERY VEGAN

More than 500 readers submitted entries for our debut vegan-recipe contest. These four delicious, plant-based creations are among the 20 that rose to the top.

Almond Alfredo A take on the traditional pasta, but with almonds and cashews in place of heavy cream or butter, for a delicious vegan option. SERVES 4 BY EMMA RYAN

1 box pasta noodles (try recipe with Barilla Red Lentil Rotini or Penne)

1 tablespoon garlic, minced

¾ cup Simple Truth almonds

1 lemon, juiced

¾ cup Simple Truth cashews

1 teaspoon fresh-ground black pepper

1 tablespoon dried parsley 2 teaspoons salt

1 cup water ¼ cup nutritional yeast

DIRECTIONS 1. Cook pasta according to box directions. 2. As noodles cook, make sauce. Add all remaining ingredients into a high-speed blender. Blend on high, until smooth and creamy. Store in an airtight container in fridge, or serve immediately with pasta. TIP Add some grilled tofu, broccoli, lemon zest

or roasted brussels sprouts to your Alfredo. PER SERVING: 784 CAL; 29 G PROTEIN; 29 G FAT; 107 G CARB (6 G SUGARS); 1,182 MG SODIUM; 9 G FIBER

PHOTO CREDIT

DOWNLOAD THE FULL LIST OF WINNING RECIPES IN OUR NEW EBOOK AT LIVENATURALLYMAGAZINE.COM/ VEGAN-RECIPE-EBOOK.

SPRING 2019 | OPTIMUM WELLNESS

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

Veggie-Flax Burgers This meatless, dairy-free recipe has protein, fiber and the benefits of healthy fats. Try it with lettuce, diced tomato and avocado. SERVES 4 BY C YNTH I A BELL I N I

1 (6.5-ounce) jar artichoke hearts, drained and quartered 1 teaspoon garlic, chopped ¼ cup green onions, chopped 3 tablespoons fresh parsley, chopped, or 2 teaspoons dried ¾ cup Simple Truth garbanzo beans, drained and rinsed

PHOTOS: AARON COLUSSI | FOOD STYLING: ERIC LESKOVAR | PROP STYLING: NICOLE DOMINIC

¾ cup Simple Truth kidney or black beans, drained and rinsed 3 tablespoons ground flaxseed, regular or golden 2 tablespoons roasted tahini, or other nut butter 4 generous twists of freshly ground black pepper

DIRECTIONS 1. Place all ingredients except rice or millet in a food processor; pulse about eight times, until blended. Scrape down sides, and pulse another six times. Do not overprocess. Transfer to a bowl, and gently stir in cooked rice or millet.

A NOTE We asked recipe contestants to try and use Simple Truth ingredients when possible, but feel free to use your favorite brands in all of these dishes!

2. Divide mixture into four portions, and form into ½-inch-thick patties. 3. Heat a large, nonstick frying pan over medium heat, and coat with cooking spray. Fry burgers until bottoms are brown, about 5 minutes. Spray tops of burgers with cooking spray, and flip. Cook until brown, about 5 minutes. Serve on buns, with lettuce, diced tomato and sliced avocado, if desired. PER SERVING: 214 CAL; 9G PROTEIN; 7G FAT; 32G CARB (1G SUGARS); 317MG SODIUM; 10G FIBER

½ cup cooked brown rice or millet

LIVENATURALLYMAGAZINE.COM

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

TIP This recipe calls for grilling the tofu on an outside grill. If not available, use a grill pan on the stovetop.

Grilled Chili Tofu with Corn-Mango Relish A quick and easy appetizer or light entrée, with a blend of sweet, spicy and tangy flavors. SERVES 4 BY DALJEET SINGH

14 ounces Simple Truth firm tofu 2 teaspoons salt, divided 2 teaspoons Simple Truth chili powder 4 tablespoons vegetable oil, divided 3 teaspoons fresh lime juice

1 cup semi-ripe mango, peeled and diced ¾ cup red onion, chopped ½ cup jalapeno peppers, seeded and chopped ¼ cup fresh cilantro leaves, coarsely chopped

1 cup fresh corn kernels, lightly roasted

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SHOP RECIPES ON OUR WEBSITE

DIRECTIONS 1. Drain and rinse tofu; place on a plate and pat dry with a paper towel. Cut tofu block into four equal pieces; set aside on plate. 2. Combine 1 teaspoon salt with chili powder in a small bowl; mix well. Rub this mixture on both sides of tofu pieces. 3. For relish, whisk 2 tablespoons oil with lime juice and 1 teaspoon salt in a medium-sized bowl. Add corn, mango, red onion, jalapeno and cilantro. Toss, and set aside.

4. Preheat a grill to medium-high heat. (If a grill is not available, use a grill pan over a stove.) Oil racks with remaining oil. Place tofu pieces on rack, and cook, with grill lid (or grill pan lid) down, for 2 minutes. Rotate about 90 degrees, and cook, with lid down (or on pan), for another 2 minutes. Turn pieces over, and cook the other side the same way for 4 minutes. 5. Remove from grill or pan, and place tofu on four serving plates. Divide relish into four equal parts, and serve over tofu. PER SERVING: 294 CAL; 11 G PROTEIN; 19 G FAT; 23 G CARB (9 G SUGARS); 1,184 MG SODIUM; 4 G FIBER

Blueberry Bliss Cheesecake Bars Creamy layers of blueberry and vanilla “cheesecake” atop a naturally sweet crust of Medjool dates, pecans and slightly salty roasted almonds. Topped with fresh blueberries and coconut shreds for a blissful dessert. MAKES 8–12 BARS, DEPENDING ON CUT SIZE BY MEG HA N SH O O KM A N

1 cup coconut milk from 2 cans Simple Truth coconut milk, divided

4 tablespoons Simple Truth maple syrup, divided

1½ cups pitted Medjool dates

1 teaspoon Simple Truth Madagascar vanilla extract, divided

1 cup Simple Truth sea salt roasted almonds

1 cup desiccated coconut shreds, divided

1 cup toasted pecan pieces

½ cup Simple Truth frozen blueberries

1 cup raw cashews; soaked overnight and drained, divided

DIRECTIONS 1. Place 1 can of coconut milk in the fridge the night before making the cheesecake. 2. To make crust, add dates, almonds and pecans to a food processor; pulse until ingredients clump together in a crust-like consistency. Transfer to an 8x8-inch loaf pan, and press until uniform and flat. Place in freezer. 3. To make vanilla layer, add ½ cup of soaked cashews to food processor. Pulse until a smooth paste is formed. Add ½ cup coconut milk (from can placed in the fridge; scoop the cream from the top, and use the liquid), 2 tablespoons maple syrup, ½ teaspoon vanilla and ½ cup desiccated coconut. Process another 15-20 seconds. 4. Pull loaf pan from freezer, and layer vanilla cheesecake on top of crust. Return pan to freezer; allow 2 hours for vanilla layer to set.

TIP Be patient when processing ingredients in the food processor. The smoother the texture, the better the bars!

SHOP RECIPES ON OUR WEBSITE

5. To make blueberry layer, add ½ cup soaked cashews to food processor. Pulse until a smooth paste is formed. Add ½ cup coconut milk (from can placed in the fridge; scoop the cream from the top, and use the liquid), 2 tablespoons maple syrup, ½ teaspoon vanilla, ½ cup of desiccated coconut and ½ cup frozen blueberries. Pulse again another 15-20 seconds. 6. Pull pan out of freezer, and layer blueberry cheesecake on top of frozen vanilla layer. Garnish top with additional blueberries and coconut shreds, if desired. Allow to freeze 2 hours. 7. Remove from freezer, and allow to thaw 20–30 minutes. Slice into bars. PER SERVING: 474 CAL; 9 G PROTEIN; 32 G FAT; 45 G CARB (30 G SUGARS); 8 MG SODIUM; 7 G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

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B O O S T | S U P P L E M E N TA L H E A LT H C A R E

Stop Spring Sneezes Seasonal allergies can be something to dread, so consider these natural remedies to fend them off before they start. B Y N A N C Y C O U LT E R - P A R K E R

t’s easy to look forward to the longer days of spring, when everything is coming into bloom. But for some of us, as much as we love flowers and tree blossoms, spring also means seasonal allergies. In fact, it’s estimated that more than 50 million Americans suffer from allergies each year, making them the sixth-leading chronic illness in the United States, according to the American College of Allergy, Asthma and Immunology. Although over-the-counter remedies are available, natural remedies and lifestyle and diet solutions may actually offer more long-term relief. If you have chronic inflammation, for instance, your body is more likely to react to allergens in your environment. When treating patients for seasonal allergies, Julieanne Neal, a naturopathic doctor based in Boulder, Colo., first assesses their overall inflammatory picture to see if they react to just environmental triggers or if they also react to foods. “They may have inflammation coming from environmental triggers, but there may be things in their diet that could also be contributing to mucus formation, congestion and inflammation,” she explains. If you are prone to allergies, Neal suggests avoiding inflammatory and mucus-producing consumables, such as alcohol, gluten, dairy, eggs, sugar, and fried or processed foods. “If you have too much inflammation, your cup is full, and the body will hyper-react to any other thing that comes in. If you can drain the cup of

SPRING 2019 | LIVE NATURALLY

inflammation, the body can process things better,” says Neal. Getting better sleep and decreasing stress can also alleviate symptoms, she says. “People who are really stressed are more likely to have allergies.” Another key to treating allergies, says Neal, is to start to take preventive measures in the early spring, before allergies kick in. “You will have less traction if you wait until you start to feel symptoms to take anything.”

What Is an Allergy?

“It is like an inappropriate immune response. Your body acts like it has a cold or flu, but it doesn’t. Your immune system is working when it’s not supposed to be,” explains Lynn Wagner, M.D., who runs an integrative-medicine practice at BayCare Clinic in Wisconsin. What causes the body to act like that? Cells called “mast cells,” whose job it is to release histamine during an allergic reaction. “When an allergen comes in through the nasal passages or digestive tract, and your immune system doesn’t like it, your mast cells dump a bunch of histamine in your body. That is what causes the runny eyes and congestion from the histamine overload. If you can regulate the mast cells, you will be less likely to have a reaction,” says Neal.

FISH OIL OR FLAXSEED OIL.

What to Take?

“Most people need some sort of anti-inflammatory support year-round throughout their life. Fish oil or flaxseed oil can help reduce inflammation in the body in general and can be helpful for allergies,” says Neal.

HERE ARE A FEW KEY PLAYERS.

Recommended dose Up to 3 grams (3,000 mg) of fish oil from a brand with a higher amount of EPA and DHA. The higher the amount, the better the quality oil.

You can certainly take overthe-counter medicines, but there are plenty of natural remedies that can do the trick, too.

QUERCETIN. A flavonoid found in colorful fruits and vegetables, quercetin can also be taken in supplement form. It works like a natural antihistamine, and Wagner recommends taking it throughout allergy season with bromelain or vitamin C to support absorption. Recommended dose A typical dose is 1,000–3,000 mg daily. Start with 500 mg twice daily; you can move up to 1,000 mg three times daily.

STINGING NETTLE. This herb is also used for hay fever. Like quercetin, it acts as an antihistamine. Stinging nettle and quercetin can be taken individually or, says Neal, the two are often found combined in products.

VITAMIN C. Take it for a cold; take it for allergies. Vitamin C also has a natural antihistamine effect. Recommended dose Take up to 1,000 mg, three to five times a day. A possible side effect from a higher dose is diarrhea; simply lower the dose if this occurs.

SALINE NASAL SPRAY. Nasal spray or a neti pot can help keep your nasal-passage lining moist and keep mucus moving out. Use as needed. Or place saline solution in the shower as a reminder to use daily.

VITAMIN B12 AND B9. (METHYLFOLATE). These two B vitamins, says Neal, help your body process histamine. They can be found in leafy greens or taken in supplement form. “Often, people with allergies are more depleted in these nutrients,” she says. Recommended dose Try 1,000–5,000 mcg of B12 and 0.5–1 mg of methylfolate daily. Neal emphasizes the need to take methylfolate, the more active and natural form of folate, as opposed to its synthetic counterpart, folic acid.

PROBIOTICS. Probiotics can reduce potential for allergies by calming the immune system in your gut. “There is growing evidence to show that having gut problems, a.k.a. leaky gut, can lead to an overactivated immune system. By healing the gut, you can calm this down. This includes eating a healthy, wholefood, plant-based diet, using supplements like probiotics and possibly other gut-healing supplements,” says Wagner. Recommended dose Consult with a doctor, or take as directed per brand.

Recommended dose Start with 300–500 mg daily; you can go up to 300 mg of freeze-dried nettle two to three times a day.

BUTTERBUR.

SHUTTERSTOCK (2)

“Butterbur reduces mucus production and possibly reduces leukotriene activity,” says Wagner. Leukotrienes are one of the substances mast cells release to counter an allergen, but they cause bronchoconstriction, which restricts airways in your lungs. Recommended dose 50–100 mg daily. Be sure to choose a product that is “PA-free” or free of chemicals called pyrrolizidine alkaloids (PAs), which can harm the liver. LIVENATURALLYMAGAZINE.COM

TRY Sweet on Tahini Most commonly known as a key ingredient in hummus, tahini is great for dessert recipes, too. BY DINA DELEASA-GONSAR

A paste made from ground sesame seeds, tahini is the perfect addition to a frozen “nice” cream. The crunchy pieces of pecan and sweet pineapple in this recipe add pleasant complexity to the creamy tahini.

SERVES 2 TO 4

TAHINI IS RICH IN OMEGA-3 FATTY ACIDS, CALCIUM, PHOSPHORUS, POTASSIUM AND MAGNESIUM.

2 cups frozen crushed pineapple 2 cups frozen banana, sliced into rounds ⁄3 cup tahini, mixed*

2 teaspoons vanilla extract ⁄8 teaspoon salt

¼ cup pineapple juice ¼ cup almond milk ¼ cup maple syrup ½ cup toasted pecans, chopped ¼ cup dried pineapple, chopped Dina Deleasa-Gonsar loves to create recipes and, in particular, experiment with ingredients. See more of her creations at dishitgirl.com.

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DIRECTIONS 1. Line a rimmed baking sheet with parchment paper. Arrange crushed pineapple and banana on sheet in a single layer. Freeze until solid, about 2 hours. 2. Transfer fruit to a food processor; process until fruit is crumbly, about 30 seconds. Stop processor, and scrape down sides with a rubber spatula. With the motor running, pour in half of the tahini, and blend continuously for 1 minute. The bottom portion of the mixture will start to become smooth, while the top is still crumbly. Stop the processor; scrape down the sides. 3. Again, with the motor running, add in remaining tahini, repeating the process. Stop the processor as the mixture becomes smooth. Add vanilla, salt,

pineapple juice, almond milk and maple syrup to mixture, and blend until smooth and creamy. 4. Transfer to a large bowl. Fold in pecans and dried pineapple. 5. Line a lidded, airtight container or a loaf pan with wax or parchment paper. Transfer mixture to container, and freeze until solid, approximately 2 hours. *Make sure to mix the tahini well before using. You will most likely notice a separation of the oil at the top of your jar. PER SERVING: 537 CAL; 10 G PROTEIN; 30 G FAT; 64 G CARB (36 G SUGARS); 46 MG SODIUM; 8 G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

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

Pineapple Pecan Tahini Nice Cream