FRY’S
GOING CRACKERS: HEALTHY CHOICES FOR SNACKING. page 6
Pow(d)erful Cocoa This superstar superfood can be eaten in breakfasts, desserts and every way in between.
TERRIFIC TATERS A humble veggie and a nutritional powerhouse
PLUS: Knife skills to get you slicing like a chef
SEASONAL SALADS Winter-friendly recipes to get your green on
SOUPER BOWLS Cure the winter chill with a warm pot of goodness Compliments of
WINTER 2016
KEEP IT REAL THIS HOLIDAY SEASON. MANUFACTURER COUPON
EXPIRATION DATE 3/15/16
SAVE $1.00 off any TWO (2) Kettle Brand chips ®
Retailer: We will reimburse you the face value of this coupon plus 8¢ handling provided it is redeemed by a consumer at the time of purchase on the brand specified. Coupons not properly redeemed will be void and held. Reproduction of this coupon is expressly prohibited. (Any other use constitutes fraud.) Mail to: Diamond Foods, P.O. Box 880415, El Paso, TX 88588-0415. Cash value .001¢. Void where taxed or restricted. LIMIT ONE COUPON PER TRANSACTION. DIAMOND FOODS, INC.
KETTLE BRAND® POTATO CHIPS ARE REAL CHIPS MADE WITH REAL INGREDIENTS BY REAL PEOPLE. Our handcrafted cooking methods ensure that every bag of Kettle chips has the healthy Kettle “crunch” chip lovers crave, plus the big, bold flavors they love, without any preservatives. Bring some Kettle brand potato chips home for the holidays and have a happy, healthy, non-GMO New Year! www.kettlebrand.com
from the editor
Give It a Try WHEN I WAS ABOUT 6 YEARS OLD, my family and I visited close friends who own a farm in upstate New York. They had a beautiful vegetable garden and also were raising a variety of animals, from cows and pigs for meat, to chickens for eggs and goats for milk. One morning I sat down for breakfast to a bowl of cornflakes. My “Aunt” Susan poured the milk, and I dug in with my spoon for a bite. I was in for a surprise. Instead of the cow’s milk that I was used to on my cereal at home, Susan had poured on fresh goat’s milk. My taste buds weren’t happy, and I opted for toast instead. I have used this story for years to politely decline appetizers or dishes with goat cheese. It’s a flavor that I just can’t seem to enjoy. That said, I have successfully overcome a number of other food dislikes over the years. How? Simply by giving them a try every now and again. The world is full of foods and flavors that are beloved by some, and not so loved by others. According to the Monell Center in Philadelphia, a nonprofit science institute that researches the senses of taste and smell, our individual genetics cause us to react differently to various flavors. We are also predisposed to like foods that our mothers ate while pregnant. I’m pretty sure my mom didn’t drink goat’s milk. In this new year, I encourage you to give another shot
to something that you’ve scrunched your nose at in the past. To get you started, visit our new column, aptly named “TRY,” on page 32, where we’ll introduce food combinations that may seem not so tasty at first, but once you give them a chance, your taste buds may change your mind. Also read this month’s feature, “For the Love of Cocoa” (page 22), which might inspire you to experiment with this flavorful superfood in more savory versus sweet recipes. Variety is, as they say, the spice of life—and it’s healthy for you, too. By trying different foods with different flavors and from different food groups, you can create a more balanced and nutritious diet. As you embark on a quest toward a healthier you in 2016, make trying (and re-trying) new foods part of the great adventure.
Rebecca Heaton, Editor
livenaturallymagazine.com
1
volume 04, issue 01: winter 2016
contents
22
9
departments
18
begin 04 How recycling food and packaging can make landfills a thing of the past. PLUS: crunchy crackers, beautiful beets and cooking with cast iron.
eat This versatile vegetable is full of good nutrition and flavor. Try recipes courtesy of the budding chefs at Johnson & Wales University.
13
7
18 MAKE IT, BUY IT
30
Got a winter chill? We’ve come up with super soups to simmer on the stovetop and warm your belly.
20 SALAD IN WINTER Just because it’s cold outside doesn’t mean you can’t eat lettuce. Add a little color to the season with one of our seasonal salads.
think 28 THE TRUTH ABOUT PROTEIN Everyone seems to have an opinion— weigh yours against the facts. BY GINA DEMILLO WAGNER
boost 30 DO YOUR HEART GOOD Six supplements to support heart health. BY RADHA MARCUM
feature 22
F OR THE LOVE OF COCOA
try 32 BLACK BEAN BROWNIES
Much more than a candy-bar ingredient, this heart-healthy superfood can be eaten in breakfasts, desserts and every way in between. BY LISA MARSHALL
2 Winter 2016 / Live Naturally
You’d never guess these rich, velvety, chocolate treats contain a can of black beans.
COVER PHOTOGRAPHY BY AARON COLUSSI, STYLE BY ERIC LESKOVAR
CLOCKWISE FROM TOP LEFT: SHUTTERSTOCK (2), AARON COLUSSI, SHUTTERSTOCK (2), AARON COLUSSI
13 HOT POTATO
Life’s Better with Balance. 40%
Natural Ability
30%
Flexibility
30%
Possibility
You look good, you feel good, and with a Balance Bar®, you’re ready for anything. Balance Bar® comes in a variety of delicious flavors with the perfect 40-30-30 nutritional balance to give you lasting energy for all your daily adventures. So live life to the fullest today, and get ready to love tomorrow.
www.Balance.com
©2015 Balance Bar Company
798415BB-GG
begin
Growth Without Waste
GreenBlue’s Nina Goodrich would like to see the How2Recycle label on all packaging.
HOW RECYCLING CAN HELP MAKE LANDFILLS A THING OF THE PAST BY REBECCA HEATON WHAT IF WE COULD LIVE IN A WORLD where all or almost all of our trash could be reused? That is a goal of the Sustainable Packaging Coalition (SPC). A project of GreenBlue, a nonprofit that helps businesses employ more sustainable practices, the SPC strives to help its members create packaging systems that encourage economic prosperity and are “made to be made again” as part of a circular economy. GreenBlue executive director and SPC director Nina Goodrich explains.
It’s about keeping items in motion instead of dumping them in a landfill. For example, food waste can be composted and put back into the soil to grow more food. Plastics can be reused in other plastic products, construction materials, even clothing. A circular economy is restorative and regenerative by design. I believe in the power of the circular economy to provide economic growth without waste. Recycling is a piece of this because your waste can be someone else’s starting material. One of SPC’s flagship programs is called How2Recycle. Tell us more about it.
How2Recycle is an iconic label that clearly communicates recycling instructions to consumers. Knowing how to recycle a package or knowing if it’s even recyclable can be confusing to consumers, so this labeling system makes it easy to understand. We are excited to see that a growing number of big-name brands like Kellogg’s, General 4 Winter 2016 / Live Naturally
Mills and Pepsi are starting to use the How2Recycle label on their packaging. Companies like UPS, FedEx and the U.S. Postal Service are also using it; they deliver a lot of packaging! What can consumers do to get more companies to use sustainable packaging?
Contact and encourage your favorite brands to use sustainable, recyclable packaging and to include the How2Recycle label. There is nothing better than a consumer saying, “I like this; this label makes it easy for me to understand how to recycle.” We want to see the How2Recycle label on all packaging; that’s our push over the next year. Here in the U.S., we have low overall recycling rates, about 34 percent. But things like corrugate, paperboard, PET bottles, aluminum cans, washing-liquid jugs—these are super-easy to recycle. For more on the SPC and its How2Recycle program, visit sustainablepackaging.org.
SEAN PARSONS
What is a circular economy?
International Year of Pulses
SHUTTERSTOCK
PLEDGE YOUR ALLEGIANCE TO THESE VERSATILE SUPERFOODS. THE UNITED NATIONS has declared 2016 to be the International Year of Pulses. The moniker “pulses” refers to the edible dried seeds of legumes—dry peas, beans, lentils and chickpeas. Pulses are good sources of protein, fiber, minerals and antioxidants, and they play an important role in health, sustainability and food security around the world. Beginning this month, consider taking the “Pulse Pledge” and commit to eating pulses in any form at least once a week throughout 2016. By taking the pledge at pulsepledge.com, you will gain access to tasty recipes, meal plans and more. Here’s an easy way to start.
Roasted Cauliflower and Seasoned Lentil Tacos Makes 8 tacos 1 large head of cauliflower, sliced into bite-sized florets 3–4 tablespoons olive oil, divided Salt and freshly ground black pepper, to taste 1 cup chopped yellow or white onion 2 large garlic cloves, pressed or minced 2 tablespoons tomato paste ½ teaspoon ground cumin ½ teaspoon chili powder ¾ cup brown lentils, picked over for debris and rinsed 2 cups vegetable broth or water 8 corn tortillas ½ cup packed fresh cilantro leaves CHIPOTLE SAUCE ¹ ⁄ ₃ cup mayonnaise 2 tablespoons lime juice 2–3 tablespoons adobo sauce (from a can of chipotle peppers) or chipotle hot sauce, to taste Salt and freshly ground black pepper, to taste
LIVE KIND
TM
healthy habits start here KIND® is a registered trademark of KIND Management Inc.
1. Preheat oven to 425°. Toss cauliflower with 2–3 tablespoons olive oil. Season with salt and pepper, and arrange in a single layer on a large baking sheet. Roast 30–35 minutes, tossing halfway, until florets are deeply golden on the edges. 2. Warm 1 tablespoon olive oil in a medium-sized pot over medium heat. Sauté onion and garlic with a dash of salt for 5 minutes until onions are softened and translucent. Add tomato paste, cumin and chili powder and sauté for another minute, stirring constantly. Add lentils and vegetable broth or water. Raise heat and bring mixture to a gentle simmer. Cook, uncovered, for 20–35 minutes, until the lentils are tender. Reduce heat as necessary to maintain a gentle simmer. When ready to assemble tacos, drain off any excess liquid; then cover and set aside. 3. To prepare chipotle sauce, whisk together all ingredients and set aside. 4. To assemble tacos, warm tortillas individually in a pan over medium heat. Top each tortilla with lentils, cauliflower, a drizzle of chipotle sauce and a generous sprinkle of chopped cilantro. Recipe by Cookie and Kate blog, courtesy of USA Dry Pea and Lentil Council.
begin
COMPARE
Crackers au Naturel WHEN YOU CRAVE A CRUNCH, THESE HEALTHIER CRACKERS WILL SATISFY. BY KELLEE KATAGI WHETHER PAIRED WITH CHEESE on a party tray or as a standalone munchie, crackers are a snacking staple. Too often, though, they deliver empty calories, devoid of
Our pick: Why we like it:
Our testers say: Bonus points for:
Also try:
V
VEGAN
any healthy ingredients. With these selections, you can upgrade your cracker stash to make it not just good for your palate, but better for the rest of your body, too.
Nut- or Seed-based
Gluten-free
Organic
Cheese
Multigrain
Back to Nature Organic Stoneground Wheat Crackers
Horizon Cheddar Snack Crackers
Kashi Original 7 Grain Snack Crackers
Blue Diamond Almond Nut Thins
Simple Truth Multigrain Rice Crackers with Sea Salt
These crackers earn a thumbs-up both for what’s in them— wholesome, organic ingredients, including flaxseed and wholewheat flakes—and for what’s not: hydrogenated oils and artificial preservatives, flavors or colors.
Kids (and kids at heart) will go crazy for these mini cowshaped crackers made mostly with organic ingredients, including wheat and (real) cheese. What you won’t find: highfructose corn syrup, or artificial colors, flavors or preservatives.
The seven whole grains in these hearty crackers provide 3 grams of fiber per serving, which is 11 percent of your daily needs and way more than most crackers provide. Plus, they just taste great.
Real almonds (one of just six ingredients) give these crackers both a delicious flavor and a nutritional boost, including 3 grams of protein per serving. And knowing there aren’t any added sugars or artificial flavors will make them taste that much better.
True to the Simple Truth motto, these crackers stick to straightforward, natural ingredients like brown rice flour, sesame seeds and flaxseeds. Bonus: You’ll get 23 grams of whole grains per serving.
“Love the rich, buttery taste.”
“Watch out—these could be addicting!”
“Hints of both salty and sweet.”
“Just the right amount of salty.”
“Yummy just by themselves.”
OG
V
Simple Truth Organic Cheese Squares
SOY-FREE
6 Winter 2016 / Live Naturally
V
OG
Annie’s Homegrown White Cheddar Bunnies
GLUTEN-FREE
Simple Truth Simple Truth Rosemary & Olive Multigrain Crackers
DAIRY-FREE
Sesmark Sesame Rice Thins
OG ORGANIC
Blue Diamond Hint of Sea Salt Nut Thins
SIMPLE TRUTHS
Meet the Beet YOU’LL BE GLAD YOU MADE THE ACQUAINTANCE OF THIS NUTRIENT-RICH TREASURE. BY BLAIR YOUNG
Don’t discard the greens. Beet greens are full of iron, which helps your body produce oxygencarrying red blood cells. Rinse and chop the greens, and then flash-sauté them in coconut oil with minced garlic.
Easy BeetCoconut Soup Serves 6 ¼ yellow onion, diced 2 cloves garlic, finely chopped 2 tablespoons coconut oil 4 large beets, diced 3–4 cups vegetable stock 1–2 (15-ounce) cans coconut milk Fresh herbs, like dill, basil or parsley, for garnish
Beets can be eaten raw. Brighten up a salad by shredding beets and tossing them with sunflower seeds, avocado and greens. A simple balsamic vinaigrette is this dish’s best complement.
Planning a cleanse? Put beets on the menu. These root vegetables help purify your blood, while acting as a tonic for your liver.
SHUTTERSTOCK
Beets can lower your blood pressure, thanks to naturally occurring nitrates that your body converts into the nitric oxide needed to enhance blood flow.
In a saucepan, sauté garlic and onion until translucent. Add beets, and sauté for about 7 minutes; then add enough vegetable stock to cover beets. Simmer covered until beets are soft. Cool the mixture slightly; then puree in a blender or food processor. Return puree to low heat, add coconut milk, and stir until blended and warmed. Garnish with herbs. Recipe and some nutritional facts provided by Sue Van Raes, a licensed holistic nutritionist.
Get the most nutritional value out of beets by leaving the skins on. Just be sure to scrub them well.
livenaturallymagazine.com
7
begin
SIMPLE TRUTHS
Cut Above the Rest
Keep the blade tip in constant contact with the cutting board while slicing
A SIMPLE KNIFE TECHNIQUE FOR SAFE SLICING FLIP ON A COOKING SHOW and you’ll see TV chefs wielding sharp, shiny knives, chopping foods at lightning speed. Knowing good knife skills makes meal prep faster, more enjoyable—and safer. “There’s a good reason why the very first class any culinary student takes is knife work,” says J. Kenji López-Alt, managing culinary director of Serious Eats and author of The Food Lab: Better Home Cooking Through Science (W.W. Norton, 2015). “Cooking without mastering the basic strokes is like trying to run without knowing how to tie your shoes.”
Hold food steady, curling your fingers into a claw
THE SLICE HOLD THE TIP of the blade against the cutting board with the knife angled upward, the flat side resting against your knuckles. With the blade tip in constant contact with the cutting board, pull the knife backward slightly until the blade slices into the food.
HOW TO HOLD A KNIFE The first step to good knife skills is properly gripping your knife. You can hold a knife in a Handle Grip, with all your fingers behind the bolster (the junction between the knife blade and handle). Or try the Blade Grip: Rest your thumb and forefinger in front of the bolster, directly on the blade. This grip might take practice, but it can offer better control and balance when slicing and chopping.
8 Winter 2016 / Live Naturally
CONTINUE by pressing downward and forward, using the full length of the blade to slice through your food. Repeat, using a circular motion and keeping the blade tip against the board at all times. Use your “clawed” fingers to slowly push the food for each slice.
HANDLE GRIP
BLADE GRIP
Bolster
ILLUSTRATIONS BY GEORGE RETSECK
CREATE a flat, stable surface for your food to rest on by slicing it in half or slicing off a thin section of its face. Hold the food steady with your non-knife hand, curling your fingers into a claw.
4
Cooking in Cast Iron 4 REASONS TO USE THIS STURDY COOKWARE
IS VERSATILE 3 HOLDS HEAT
2 HAS HEALTH BENEFITS
Made of dense metal, cast iron heats slowly and then holds its heat, so food cooks quickly and evenly.
Cast iron is ovensafe, so cook in it on your stovetop or use for baking, such as cornbread.
If your cast-iron pan is well seasoned, you can cook with less oil because the pan is already coated. You also get a bit of iron in your food from the pan.
1 LASTS FOR DECADES
SHUTTERSTOCK
GOT RUST? Remove it with a potato. Cut a potato in half, dip cut end in mild dish soap or baking soda, and rub firmly over rusted area. Repeat until removed; then rinse and dry thoroughly.
TO SEASON CAST IRON: Heat oven to 350°. After washing and drying the pan, use a cloth or paper towel to apply a thin coat of cooking oil (vegetable, olive, coconut or flaxseed work well) to the inside and outside of the pan. Place pan upside down on oven’s center rack with aluminum foil underneath to catch any drips. Bake for an hour.
Cast-iron pans are durable if well cared for. It’s best to clean your pan right after use. Wash by hand with a bit of soap and sponge or stiff brush. Rinse and dry the pan over low heat on the stovetop.
NEW
MANUFACTURER COUPON
EXPIRES APRIL 30, 2016
SAVE $100 on any TWO Kashi products ®
(5.2 oz. or Larger, Any Flavor, Mix or Match) Offer excludes single-serve
™
Pepitas Red Beans Pea Crisps
™
Sorghum GLUTEN FREE
VEGAN ®, ™, © 2015 Kashi Company
CONSUMER: Limit ONE coupon per purchase of product indicated. Limit of FOUR like coupons in same shopping trip. Consumer pays sales tax. Coupon may not be bought, reproduced, transferred or sold. No cash value. NO CASH BACK. Void where taxed, restricted or prohibited. RETAILER: We will redeem this coupon in accordance with our redemption policy, copies available upon request. Cash Value 1/100¢. Void where prohibited, taxed, or restricted by law. Mail Coupons to: KASHI COMPANY, P.O. BOX 880299, EL PASO, TX 88588-0299 ®, ™, © 2015 Kashi Company 62004342
begin
SNACK SMART
Raise the Breakfast Bar DON’T HAVE TIME TO SIT DOWN FOR BREAKFAST? GRAB A BAR AND GO. BY REBECCA HEATON
GETTING READY IN THE MORNING isn’t always easy, particularly if you’re also trying to get family members out the door to work or school. If you have to eat on the go, put a fast and healthy spin on breakfast with these tasty, portable bar options.
KIND HEALTHY GRAINS VANILLA BLUEBERRY BAR
BALANCE BAR YOGURT HONEY PEANUT
KASHI TRAIL MIX CHEWY GRANOLA BAR
CLIF CRUNCHY PEANUT BUTTER BAR
The name says blueberry, but this bar contains a yummy blend of several fruits: blueberry, apple and plum purees, plus a touch of vanilla. It’s also gluten-free and chock-full of 20 grams of healthy whole grains, including oats, millet, quinoa, amaranth and buckwheat. The texture? Mostly chewy with a bit of crunch.
When you need protein, reach for this honey and peanut bar dressed in creamy yogurt. It provides 30 percent of your daily protein needs to keep you fueled and energized throughout the morning. It’s also an excellent source of healthy antioxidants, including vitamins A, C and E. Best of all: It tastes like peanut butter fudge.
In Japanese, kashi means “energy.” And that’s what you get from this tasty granola bar. Each bar serves up 11 grams of whole grains and has a nice crunchy, yet chewy texture, thanks to a blend of energy-inducing roasted whole almonds, sunflower seeds, sun-dried cranberries and raisins.
Loaded with organic oats and peanut butter, plus 11 vitamins and minerals, this bar is full of energy and goodness. Numbers we approve: 22 percent of your protein RDA, 20 percent of your daily calcium, plus healthy doses of essential minerals like phosphorous (25 percent) and magnesium (25 percent). And it tastes great, too.
NUTRITION DEETS Calories: 140 Fiber: 2.5 grams Protein: 2 grams Sugars: 7 grams
NUTRITION DEETS Calories: 200 Fiber: 1 gram Protein: 15 grams Sugars: 18 grams
NUTRITION DEETS Calories: 140 Fiber: 4 grams Protein: 6 grams Sugars: 6 grams
NUTRITION DEETS Calories: 260 Fiber: 4 grams Protein: 11 grams Sugars: 20 grams
CASCADIAN FARM ORGANIC CHOCOLATE CHIP CHEWY GRANOLA BAR Known for its array of healthy morning cereals, Cascadian Farm has taken some of its best ingredients and formed them into a delicious, chewy granola bar. USDAcertified organic, this bar has 8 grams of whole grains, plus semisweet chocolate chips to satisfy your morning sweet tooth. NUTRITION DEETS Calories: 140 Fiber: 1 gram Protein: 2 grams Sugars: 9 grams
As the first meal of the day, breakfast provides you with nutrients that lead to better concentration and more energy so you can perform your best. It’s a must for kids, too: A research review in Frontiers in Human Neuroscience found strong evidence that regular breakfasts improved both behavior and academic performance in schoolchildren.
10 Winter 2016 / Live Naturally
DR. J’S POWER OF THREE
Get Gritty in the New Year THREE WAYS TO ACHIEVE YOUR GOALS WITH GRIT BY DR. JAMES ROUSE A BEAUTIFUL NEW YEAR IS UPON US. It’s a time to celebrate and set goals for the year to come. Whatever you’re working on, come to your goals from a place of grit. Grit is defined as “firmness of character; indomitable spirit; pluck.” Research from respected institutions, including West Point and the University of Pennsylvania, shows that grit is the most powerful vehicle to dictate whether you achieve success in your overall life, from business to relationships to self care. So how can you cultivate and expand your grit, and crush your goals for the new year? Follow the power of three.
FROM TOP: SEAN PARSONS, JULIA VANDENOEVER
1
EAT
Science tells us the greatest way to improve your will and grit is to keep your blood sugar balanced. Simply put, make sure you eat. Instead of limiting yourself to a diet or detox for a certain number of days that you can’t wait to get through, set a goal to nourish your body every day. Choose whole, nutrient-dense foods over more refined foods to enable your body and mind to keep a steady flow of glucose, your brain’s preferred food source.
2
THINK
Getting gritty with goal setting comes down to one simple discipline: Write down your goals and read them every day. Studies show that only roughly 20 percent of people in the United States set goals, and of those 20 percent, 10 percent write them down. Research on goal setting from Virginia Tech shows that the 10 percent who write down goals actually see an eightfold increase in the likelihood of their success.
3
MOVE
When it comes to grit, leverage the power of exercise and movement. Why? All motion creates positive emotion in the form of powerful brain chemicals like dopamine that inspire motivation, focus and courageous conviction. So when you move, you boost your motivation, focus and grit.
Dr. James Rouse has a doctorate in naturopathic medicine. He is an inspirational speaker, personal coach, author and the cofounder of Skoop, a line of powdered superfoods. livenaturallymagazine.com
11
Try This
Tonight!
1
MANUFACTURER’S COUPON
Italian Star Salad
Italy’s never tasted so good.
EXPIRES 04/15/16
$ OFF any one (1) bottle of
Ingredients
1 large homegrown tomato 1 large avocado 3-4 green onions chopped 4 crispy bacon slices, crumbled 1/4 cup of sliced black olives 1/4 cup of feta cheese (or cheese of your choice) BRIANNAS Italian Vinaigrette Dressing
Consumer: Coupon void if transferred to any group, firm or person prior to store redemption. Coupon valid for items indicated; any other use constitutes fraud, may not be combined with any other offer. One coupon per purchase of product(s) indicated. Retailer: This coupon will be redeemed for the face value plus 8¢ handling provided terms of this offer have been complied with by the retailer and the consumer. Any sales tax must be paid by the consumer. Send to: Del Sol Food Company, Inmar dept. #27271, 1 Fawcett Dr., Del Rio, TX 78840. Cash Value .001¢. Offer limited to one coupon per purchase of product(s) indicated. Unauthorized reproduction prohibited. Good only in the U.S.A. © 2016 Del Sol Food Company, Inc.
Directions
1. Slice tomato and arrange on a plate in the shape of a star. 2. Slice avocado and place on top of tomato slices. 3. Sprinkle onions, olives and bacon on top along with the cheese. 4. Drizzle desired amount of BRIANNAS Italian Vinaigrette dressing on salad. 5. Chill for 15 minutes - ENJOY! Serves 2
Briannas.com © 2015, Del Sol Food Co., Inc. All rights reserved.
69-0269-2015 Briannas Kroger live naturally-03B.indd 1
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®, ™, © 2015 Kashi Company
eat Hot Potato
AARON COLUSSI, STYLE ERIC LESKOVAR
WHETHER YOU LIKE ’EM MASHED, BAKED, BOILED, ROASTED OR GRILLED, THESE POPULAR, VERSATILE VEGETABLES ARE SURPRISINGLY PACKED WITH POWER AND NUTRITION.
RUSSETS
WHITES
PURPLES/BLUES
REDS
YELLOWS
Most widely used in the United States, brownskinned russets have a mild, earthy flavor with a bit of sweetness. A favorite use is baking, resulting in a light, fluffy center surrounded by a crispy, roasted skin. Russets are also good for mashed potatoes and pan-fried potatoes.
Mashing is a common use for these subtly sweet, creamy, all-purpose potatoes. Their skin is so delicate, you don’t even need to peel them, even when mashing. Also try grilling whites (whole or thickly sliced) to bring out a more full-bodied flavor, or use them in soups or stews, as they hold their shape well when tender.
With a rich, vibrant color and distinctively nutty taste, cooked purples and blues are a great fit for potato salads, as well as green salads. Their moist, firm flesh retains its shape and ranges from purple to lavender to almost white. They’re delicious roasted, but microwaving best preserves their color.
Because their texture stays firm throughout the cooking process, reds do well in soups and stews. Keep the skin on—no need to peel them—to add color to any dish. Slightly sweet, with a smooth, creamy, alwaystender texture, reds are ideal for potato salads or creamy mashed potatoes.
Grilling is a favorite use for yellows, because it brings out their sweet, caramelized flavor. Plus, the crispy, golden skin enhances the dense, buttery texture of the flesh. This smooth texture also lends itself well to lighter versions of baked or roasted potatoes.
livenaturallymagazine.com
13
eat
DISH IT UP
SHOPPING FOR TATERS
Potato Power
When buying potatoes, look for clean, smooth and firm-textured spuds with no cuts, bruises or discoloration. See green on the skin? This is buildup of a chemical called solanine, a natural reaction to the potato being exposed to too much light. Solanine produces a bitter taste and, if eaten in large quantity, can cause illness. So cut away any green portions before cooking and eating.
THIS SEEMINGLY HUMBLE, SOMETIMES MALIGNED VEGETABLE IS REALLY A SUPERFOOD IN DISGUISE.
The Good Stuff in Spuds
One medium-sized potato (5.3 ounces with skin) contains: Vitamin C. A whopping 45 percent of your daily value; helps prevent cellular damage, aids iron absorption, and may help support the body’s immune system. Potassium. More than any vegetable or fruit (10 percent of your daily needs), including bananas, sweet potatoes and broccoli; encourages normal heart rhythm, fluid balance, and muscle and nerve function.
Heirloom Potato Salad with Roasted Shallot Vinaigrette
Fiber. 8 percent of your daily requirements (with the potato skin); improves digestion, cholesterol and blood sugar levels. Vitamin B6. 10 percent of your daily value; necessary for carbohydrate and protein metabolism. + Just 110 calories and no fat!
Baked Potato Doughnuts & Apple Compote
14 Winter 2016 / Live Naturally
AARON COLUSSI, STYLE ERIC LESKOVAR
Causa Morada
HOW TO FORM A PERFECT GNOCCHI
Gnocchi & Spicy Marinara Sauce
STEP 1: After kneading PETITES AND FINGERLINGS
These bite-sized spuds are smaller versions of their fullsized cousins and come in a wide range of skin and flesh colors. The difference? Because of their smaller size, their flavors are more concentrated and they cook more quickly. Both petites and fingerlings are excellent when roasted or in potato salads.
gnocchi dough and cutting into smaller pieces, flour a fork and place a piece of dough on fork.
STEP 2: Press gnocchi
dough down on fork tines with your thumb.
STEP 3: Roll piece of TO PEEL OR NOT TO PEEL?
While the skin contains about half of the potato’s dietary fiber, the majority of nutrients are found within the potato itself. If peeling, use a vegetable peeler or sharp paring knife and keep the peeling very thin to preserve nutrients that are found close to the skin. You’ll get the most nutrients, however, when potatoes are cooked and eaten with the skin on.
dough down the fork to make ridges. Voilà, you’ve created a perfect gnocchi! Repeat with all pieces.
TURN THE PAGE FOR THE FULL RECIPE.
Potato facts and tips courtesy of the United States Potato Board. Learn more about these super tubers at potatogoodness.com. livenaturallymagazine.com
15
eat
DISH IT UP
Heirloom Potato Salad with Roasted Shallot Vinaigrette By Jasmine Smith With a rainbow of potato types, this is a colorful side dish. Serves 4 1½ pounds petite red, white and purple potatoes, washed, unpeeled and quartered 3 garlic cloves, minced ¾ cup canola oil, plus 2 tablespoons; divided 2 shallots, unpeeled ¼ cup red wine vinegar 2 tablespoons honey 2 tablespoons chives, minced Salt and pepper, to taste 1. Preheat oven to 400°. Mix potatoes, garlic and ¼ cup of canola oil. Spread on a baking sheet. Bake until potatoes are tender enough to pierce with a fork, about 30 minutes. 2. Meanwhile, drizzle 2 tablespoons canola oil on shallots and wrap in aluminum foil. Bake 15 minutes, until tender. Once cooked, peel shallots, combine with vinegar and honey in a blender; blend to a liquid consistency. Slowly pour remaining ½ cup oil into blender on low speed, until completely emulsified. 3. Toss potatoes in the shallot vinaigrette, with chives, salt and pepper.
Causa Morada By Jorge de la Torre This Peruvian, layered potato and chicken dish adds sky-blue creativity to your menu. Serves 6 2 pounds purple potatoes Fine sea salt ½ cup olive oil ¼ cup lime juice, freshly squeezed 2 boneless, skinless chicken breasts 1 yellow onion, whole 1 carrot, whole 1 tablespoon chopped mint leaves ¾ cup Greek yogurt ¼ cup jalapenos, finely chopped ½ cup celery, minced ½ cup red onion, minced Black pepper, to taste 1½ cups semi-ripe avocados, thinly sliced 6 kalamata olives, pitted 1. Place potatoes in a large saucepan. Cover with cold, salted water, and bring to a boil. Reduce heat and simmer until tender, about 20 minutes. Let cool. 2. Peel potatoes and mash very finely in a large bowl. Knead lightly with gloved hands (to avoid getting blue color on skin), slowly drizzling in olive oil until potatoes reach a doughlike consistency. Add lime juice, and season with salt. Refrigerate about 2 hours. 3. Put chicken, onion, carrot and mint into a large saucepan, add just enough water to cover; bring to a slow boil. Cook until chicken is fork-tender, about 20 minutes. 4. Toss or compost whole onion, carrot and mint. Transfer chicken to a medium bowl. Once cool, shred chicken with fingers or a fork. Mix in yogurt, jalapenos, celery and red onion. Season to taste with salt and pepper. Refrigerate until cold, about 1 hour. 5. Oil a 2-quart casserole. Spoon half of the potato mixture into the casserole, followed by chicken mixture, and then remaining potato mixture. Refrigerate until firm, about 2 hours.
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6. Put a dollop of avocado dressing (recipe below) on each plate. Slice and serve on dressing; garnish with avocados and olives. CREAMY AVOCADO DRESSING 1 ripe avocado 3 tablespoons Greek yogurt Salt and pepper, to taste
*To roast jalapenos: Hold jalapeno with tongs over a gas burner flame until skin is blackened. Or roast for 45 minutes at 350°. Let peppers sit 15 minutes; then peel skin, de-seed and mince.
Baked Potato Doughnuts & Apple Compote By Nicole Sandor
Mash all ingredients until smooth.
Potatoes are the stealth ingredient in this moist, delicious doughnut. Yields 12 doughnuts
Gnocchi & Spicy Marinara Sauce By Michael Brooks
DOUGHNUTS 2 russet potatoes ½ teaspoon kosher salt 1 cup all-purpose flour, plus more for dusting 1 cup whole-wheat flour 1 teaspoon baking powder ¼ teaspoon baking soda ½ teaspoon nutmeg 1 teaspoon cinnamon ½ cup brown sugar 3 tablespoons sugar ½ cup sour cream 1 egg
Who knew it was this easy—and fun—to make your own gnocchi? Serves 4 GNOCCHI 3 large russet potatoes 1 tablespoon kosher salt Ground black pepper, to taste 1 egg yolk, beaten 1 cup unbleached flour 1. Bake potatoes at 350° for 45 minutes, or until fork-tender. Let potatoes cool, peel them, and then mash them in a medium-sized bowl. 2. Gather 2 cups of mashed potatoes, and form a well in the center. Stir salt and black pepper into beaten yolk, and pour into well. 3. With both hands, work mashed potato and egg together; then gradually add flour until it turns into a dough. Do not overknead. 4. Dust a large cutting board or clean counter with flour. Cut dough into six equal parts, and roll into ½- to ¾-inch thick ropes. Slice ropes at ½- to ¾-inch intervals. 5. Flour a fork and press gnocchi along tines with thumb; roll down to make ridges. 6. Add gnocchi to boiling, salted water; cook until they float to the top, 1–3 minutes. SAUCE 3 tablespoons olive oil 2 medium shallots, minced 4 garlic cloves, minced 2 roasted jalapeno peppers, minced* 1 (28-ounce) can whole, peeled tomatoes 6 basil leaves, thinly sliced 1 teaspoon kosher salt ¼ teaspoon black pepper Parmesan cheese, grated, for garnish 1. Heat oil over medium-high heat in medium saucepan. Add shallots, and sauté until translucent; add garlic, and sauté 2 minutes. 2. Add minced jalapeno and tomatoes, and crush with a masher while in pan. 3. Bring to a boil; then lower to simmer for 15–20 minutes, stirring every few minutes. 4. Remove from heat. Stir in basil and gnocchi. Season with salt and pepper. Top with parmesan if desired.
Optimum Wellness is excited to partner with Johnson & Wales University. Jorge de la Torre, dean of culinary education 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 more information, visit jwu.edu/denver.
1. Preheat oven to 350°. Line a baking sheet with parchment paper. 2. In a medium pot, boil potatoes with skins until fork-tender. Drain excess water; peel skins. Mash the potatoes and let cool. 3. In a medium bowl, whisk together salt, flours, baking powder, baking soda and spices. 4. In a large bowl, combine mashed potato, sugars, sour cream and egg. 5. Add dry ingredients to potato mixture, and beat until just incorporated. Dough will be sticky. Let dough rest for 10 minutes. 6. Dust counter with all-purpose flour; roll out dough to ½-inch thickness. Using a 3-inch circular cookie cutter, punch holes from dough and line them up on parchment-lined baking sheet. Take a 1-inch circular cookie cutter and punch holes in the dough center. 7. Bake 12–13 minutes, until donuts start to turn golden brown. Remove from pan, and cool on a rack. Prepare topping. APPLE COMPOTE 2 tablespoons unsalted butter 1 tablespoon brown sugar 2 tablespoons agave nectar or honey 2 cups apple juice 1 apple, diced in ¼-inch pieces 1 tablespoon all-purpose flour Water, as needed 1. In a small sauté pan, melt butter and then add sugar, creating a paste. Add agave, stir; then add juice and apple. Simmer 5 minutes. 2. In a small bowl, add water to flour a little at a time, creating a slurry to prevent clumping. 3. Slowly stir slurry into hot liquid, cook until thickened. Top doughnuts with compote.
eat
MAKE IT, BUY IT
Souped Up WHEN THE TEMPERATURES DIP, THERE IS NOTHING MORE COMFORTING THAN A WARM BOWL OF SOUP. WHETHER FROM YOUR OWN KITCHEN OR PREMADE, SPOONFUL BY SPOONFUL THESE HEARTY, HEALTHY OPTIONS WILL TAKE THE CHILL OFF AND FILL YOUR BELLY, TOO. BY KIMBERLY LORD STEWART
Chicken Tikka Masala Soup MAKE IT: We dare you not to say “Mmmmm” after your first bite of this take on an Indian favorite. Serve with whole-grain naan or flatbread. Serves 6–8 INGREDIENTS 2 tablespoons canola oil 1 onion, diced 1 red pepper, cored and cubed 2 teaspoons garam masala spice blend 2 cloves garlic, minced 1-inch knob fresh ginger, peeled and minced 1 garnet sweet potato, peeled and cubed 1 yellow sweet potato, peeled and cubed 1 (28-ounce) can crushed tomatoes 32 ounces chicken stock, divided 1 (16-ounce) jar tikka masala sauce (try Kroger Private Selection) 1 (15-ounce) can garbanzo beans, drained ½ small cauliflower, stems removed, cut into small florets ½ roasted chicken, meat pulled off the bone Salt and pepper, as desired Greek yogurt for garnish
BUY IT: AMY’S INDIAN DAL CURRIED LENTIL In Indian cuisine, dal means lentils, peas or beans. In Amy’s dal, you’ll find all three: mung dal beans, organic black mung lentils, green lentils and split yellow peas, all in a mild curry base. 18 Winter 2016 / Live Naturally
DIRECTIONS 1. Heat oil over low heat in a large soup pot. Add onions and peppers; sauté 15–20 minutes, until soft. 2. Turn up heat to medium, add garam masala, and sauté for 2 minutes. Add garlic and ginger. Stir, and sauté for 1 minute. Add sweet potatoes, tomatoes and half of the chicken stock. Fill tomato can halfway with water, swish to remove tomato clinging to the can, and add to the pot. 3. Bring to a simmer, and cook on low for 30 minutes, until sweet potatoes are soft. 4. Add tikka masala sauce, garbanzos, remaining chicken stock, cauliflower and roasted chicken. Bring back to a simmer, and cook for 10 minutes, until cauliflower is cooked. Season with salt and pepper; serve with a dollop of yogurt for each bowl.
Cashew Butternut Squash Soup with Spiced Marshmallows MAKE IT: Warm baking spices give this otherwise traditional winter soup an added blanket of warmth. The marshmallow garnish is optional, but it’s a fun way to get your kids to eat their vegetables. Serves 4–6 INGREDIENTS 3 tablespoons extra-virgin olive oil 1 onion chopped 1 carrot, chopped 1 celery stalk, diced 1 large shallot, diced 1 Honeycrisp apple, peeled, cored and chopped ¼ teaspoon ground cumin ¼ teaspoon ground ginger 1⁄8 teaspoon ground nutmeg 1 medium butternut squash, peeled and cubed
½ cup raw cashews 32 ounces vegetable stock ¾ cup light, canned coconut milk 6 large marshmallows, one per person, cut in half to make two flat disks; sprinkle each cut side with a light dusting of cayenne or cinnamon (optional)
AARON COLUSSI, STYLE ERIC LESKOVAR
DIRECTIONS 1. Add olive oil to large soup pot on medium heat. Add onion, carrot, celery, shallot and apple. Sauté until golden brown, about 10 minutes. 2. Add cumin, ginger and nutmeg. Sauté for 3 minutes. 3. Add squash, cashews and stock. Bring to a low boil and simmer until squash is soft. 4. Let soup cool for about 30 minutes (or refrigerate). 5. Transfer soup in batches to a blender. Puree each batch until smooth, and return to pot. Add coconut milk to thin out soup. Reheat. 6. Place spiced marshmallows in the bottom of each bowl, and pour in the soup. The heat will melt the marshmallows as they float to the top.
BUY IT: PACIFIC ORGANIC CREAMY BUTTERNUT SQUASH SOUP Butternut squash sweetness meets nice and spicy in this creamy soup. Ginger, cinnamon and nutmeg round out the sweet squash flavors. Dairy- and glutenfree food lovers will flock to this delicious vegan soup. livenaturallymagazine.com
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HEALTHY KITCHEN
Salad in Winter
JUST BECAUSE THE WEATHER IS COLD IS NO REASON TO LET YOUR SALAD RECIPES HIBERNATE. BY KIMBERLY LORD STEWART
Thai Glass Noodle and Edamame Salad
These noodles go by different names—glass, vermicelli rice, cellophane or rice stick noodles. No matter the name, rice noodles are a fun way to get kids to eat their vegetables. Serves 4 2 cups frozen, shelled edamame 1 (8-ounce) package glass rice noodles 2 cups finely shredded purple cabbage 1 tablespoon sesame oil 1 cup sugar peas or snow peas, sliced 1 cup shredded carrots 1 red pepper, thinly sliced 1/3 cucumber, cut in half down the middle, sliced into moons 2 green onions, thinly sliced ½ bunch cilantro, chopped 1/2 cup roasted peanuts, chopped 2 cups cooked chicken breast, shredded DRESSING 2 tablespoons sweet chili sauce 2 tablespoons rice vinegar 1 lime, juiced 2 tablespoons soy sauce ½ teaspoon ground ginger 4 tablespoons peanut butter Water Sriracha sauce, to taste
1. Bring a large pot of water to a boil. Add the edamame, and stir. When the water returns to a boil, add the noodles. Remove from the heat, and let sit for 6 minutes. Add cabbage to noodles and hot water to soften. Stir, and let sit for 2 minutes. Immediately drain in a colander, and pat dry with a towel. 2. Place in a serving bowl, and add sesame oil. Toss lightly to coat the noodles and vegetables. 3. Add remaining vegetables, cilantro, peanuts and chicken. 4. Whisk dressing ingredients. If too thick, add a little water to thin it out. Season with Sriracha sauce as desired. 5. Dress salad, and stir gently to coat well.
Greens are good, but think about adding more color to your plate with red leaf lettuce, red radicchio and shredded purple cabbage.
Grilled Mediterranean Caesar with Capers and Sun-Dried Tomatoes
2 organic whole romaine hearts, cut lengthwise 2 pounds salmon or flank steak 4 tablespoons capers 16 sun-dried tomatoes (oilpacked), drained and thinly sliced ¹⁄₈ red onion, thinly sliced 1 lemon, cut into quarters DRESSING 1 garlic clove, crushed 1 tablespoon lemon juice ¹⁄₃ cup plain 2% Greek yogurt 1 teaspoon Dijon mustard 1 teaspoon Worcestershire sauce 1 tablespoon white wine vinegar ½ cup grated Parmesan cheese, divided ¼–½ cup extra-virgin olive oil Salt and pepper, to taste
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1. Prepare dressing: Place garlic, lemon juice, yogurt, mustard, Worcestershire sauce and white wine vinegar in a blender or small food processor. Process until smooth. Add half the cheese, and pulse until mixed in. Start with ¼ cup olive oil, and puree until smooth. Add more if necessary to thin out dressing. Season with salt and pepper to taste. 2. Brush cut lettuce halves and fish or steak on both sides with dressing. 3. Grill salmon or steak on an outside grill or in a hot skillet on your stovetop to desired internal temperature. During the last 2 minutes of grilling, place the lettuce cut side down on the grill or in another skillet; grill until lightly browned. 4. Place lettuce on a plate, grilled side up. Garnish with capers, sun-dried tomatoes and red onion. Serve with the meat or fish. Drizzle both with the remaining dressing. Serve with extra lemon.
AARON COLUSSI (5), STYLE ERIC LESKOVAR
Pair this eggless Caesar salad with grilled salmon or steak, and you’ll have an elegant meal in less than 30 minutes. No yolk! Serves 4
Roasted Root Vegetables with Arugula
Oven-roasting brings out the sweetness in winter vegetables. Any winter vegetables will do, so experiment with your favorites. Try to cut all of the vegetables the same size so they cook evenly. Serves 4 1 parsnip, peeled, cut lengthwise into quarters, and again in 2-inch bars 2 carrots, peeled, cut like the parsnip 1 sweet potato, peeled, cut into 2-inch pieces 1 onion, peeled, cut into eighths 1 bunch small beets (any color), peeled, cut into eighths 2 apples, peeled, cut into eighths ¹⁄₃ cup extra-virgin olive oil 2 teaspoons dried thyme Kosher salt and pepper, to taste 4–5 cups arugula 3 ounces strong blue cheese DRESSING ¼ cup apple cider vinegar ¾ cup extra-virgin olive oil 2 tablespoons maple syrup ¹⁄₈ teaspoon dried mustard (or ½ teaspoon Dijon mustard) Salt and pepper to taste
1. Preheat oven to 425°. Line a large baking sheet with parchment paper. Place vegetables and apples in a single layer on baking sheet. Drizzle with oil, and season with thyme. Stir to coat well. Season with salt and pepper. 2. Bake for 30–40 minutes, until vegetables are tender. 3. Remove from oven and transfer to a cool baking sheet. Refrigerate to bring to room temperature (about 15 minutes). 4. Whisk dressing ingredients together. 5. Divide arugula on salad plates. Top with roasted vegetables and blue cheese. Spoon dressing over salad, and serve.
Pink Shrimp and Citrus Medallion Salad
After one bite of this seaside, main-dish salad, you’ll forget it’s winter. Serves 4 1 large head butter lettuce, washed, dried, torn into bite-size pieces 2 bunches baby bok choy, washed, torn into bite-size pieces 4 fresh mint sprigs, divided 5 fresh dill stems, divided 2 naval or blood oranges 2 pink grapefruits ¹⁄₃ English cucumber, thinly sliced 1 ripe avocado, pitted, peeled, cut into 8 segments 1½ pounds cooked, peeled shrimp DRESSING ½ cup avocado oil 1 lemon, juiced 1 tablespoon white wine vinegar 2 teaspoons agave Salt and pepper, to taste
1. Gently toss lettuce and bok choy in a bowl. Set aside. 2. Remove mint leaves from the stems. Sprinkle half on the salad. Chop the rest, and set aside. Chop the dill leaves; put half on the salad. Set the rest aside. 3. Cut away the peel and white pith from the oranges and grapefruits. Cut out the segments; set aside. Reserve the orange and grapefruit membrane insides. 4. Squeeze the juice from what is left of the orange and grapefruit insides into a small bowl. Add avocado oil, lemon juice, vinegar, agave and reserved mint and dill. Whisk, and season with salt and pepper. 5. Retoss the salad, and place greens on dinner plates. Top each with cucumbers, avocado, citrus segments and shrimp. Dress and serve.
Remember, oil and water don’t mix. Lettuce greens need to be dried well so the dressing won’t slide off. livenaturallymagazine.com
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FOR THE LOVE OF
COCOA
HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT OVERDOSING ON SWEETS BY LISA MARSHALL
B
y now, you’ve seen the headlines: Cocoa is good for you. Deep within that scrumptious chocolate bar or frothing cup of hot cocoa rest powerful bioactive compounds called flavanols (also present in berries, tea and wine), linked to everything from preventing heart attacks and dementia to stabilizing blood sugar and boosting sports performance. But before you sink your teeth into another candy bar, consider this: To get enough cocoa flavanols (600 to 750 mg daily) to prompt such probable health benefits, you’d have to eat as much as 1,000 calories of dark chocolate, or many thousands of calories of sugarand-fat-loaded milk chocolate each day. “The evidence is very promising that cocoa flavanols could reduce risk of heart disease and other disorders,” notes cocoa researcher JoAnn Manson, M.D., chief of the
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Division of Preventive Medicine at Brigham and Women’s Hospital in Boston. “But we wouldn’t recommend trying to obtain large quantities by simply eating more chocolate. The added calorie intake would be too high.” Instead, she and other nutrition experts suggest this: Try to consume cocoa in as pure a state as possible—as unsweetened cocoa powder, cacao nibs or sparing amounts of high-quality dark chocolate—and incorporate its earthy, savory taste into a variety of meals. “We are talking about a nutrient-dense, phytochemicalrich food that can be eaten in breakfasts, desserts and every way in between,” says registered dietitian Matt Ruscigno, coauthor of Superfoods for Life: Cacao (Fair Winds, 2014), a cookbook that features everything from smoothies to sandwiches, quinoa and lasagna. “Today in the Western world it has unfortunately become mostly just a candy bar. But it has so much more to offer,” Ruscigno says.
SHUTTERSTOCK
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FOR THE LOVE OF COCOA GLOSSARY: COCOA VS. CACAO CACAO BEANS: The dried, fatty seed of the fruit of the Theobroma cacao tree. Some vegans and raw foodists eat them raw for snacks, but they are very bitter. If you are expecting a “chocolate” taste, you’re in for a surprise. CACAO NIBS: Cracked, shelled cacao beans, usually roasted, but sometimes available raw. Have a bitter taste, like cacao beans. None of the inherent cocoa butter has been removed, so they are high in good fat. CACAO POWDER: Not to be confused with cocoa powder, cacao powder is made from grinding down the shelled cacao bean. Sometimes raw, sometimes roasted. Unlike cocoa powder, in which the cocoa butter has been removed, it is high in fat and has a fullbodied texture. COCOA LIQUOR: The paste made from ground, roasted, shelled and fermented cacao beans. This is what is referred to as “percent cacao” on food packaging.
As far back as 3000 B.C., chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao, aka cocoa tree, to make a fermented alcoholic drink, says Santa Fe–based chocolate historian Mark Sciscenti. By around 2000 B.C., residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency. Mayans and Aztecs dried and roasted the beans, mixed them into a paste with cornmeal and spices, and crumbled them into water for an ancient, often cold, chocolate beverage reserved for religious ceremonies, medicinal treatments and elite treats. “Its consumption was pretty much the exclusive right of the rulers, the priests and the warriors,” Sciscenti says. Notably absent was sugar, leaving those early cocoa drinks with a bitter taste. Only in the late 1500s, when cacao beans made their way to Spain, did people start adding mild sweeteners. By the 1700s—after the French and Italians piled on a little more sugar—hot chocolate had become a European luxury item, lauded for its energy24 Winter 2016 / Live Naturally
boosting and aphrodisiac properties. It would take another century until, in the mid-1800s, inventor Joseph Fry developed the first chocolate bar. Today, according to market research firm Mintel, the average American eats about 9.5 pounds of chocolate each year—the vast majority of it milk chocolate. That’s too bad, says Sciscenti, because all of that added milk and sugar negates many of the health benefits that come from cocoa. The good news: Traditional uses of cocoa have been enjoying a renaissance, with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies, artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats. “I love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it has,” says registered dietitian and chef Sara Haas. “It makes a great platform for savory recipes and adds interest to dishes (like beef, chicken or duck) that are otherwise a little one-note.”
COCOA BUTTER: When cocoa liquor is pressed and the cocoa solids are removed, slightly more than half of the remaining product is the cacao fat, or cocoa butter. It is 100 percent fat and is used in foods and cosmetics. COCOA POWDER: What is left after the cocoa butter has been removed from the liquor. Cocoa powder is one of the most recognized and used forms of cacao. CHOCOLATE: Cocoa liquor plus cocoa butter plus sugar. The percentage of cocoa liquor in chocolate determines how “dark” it is. (Milk chocolate, which also includes milk products, typically contains around 10–12 percent cocoa liquor. White chocolate contains about 20 cocoa butter, plus sugar and dairy ingredients. Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients.)
SHUTTERSTOCK
FROM BITTER BEAN TO SINFUL BAR
AZTEC-STYLE CHOCOLATE DRINK This drink is based on the original Aztec cacao beverage, for which they ground the beans into a mealy powder and cooked it with water and spices. 4 servings ½ cup raw cacao powder or nibs 3 cups water 1 teaspoon fresh or dried minced chili pepper, or to taste 1 cinnamon stick, crushed Pinch of salt 1 vanilla bean 1. Take a mortar and pestle, and grind the nibs into a powder; or if your powder has pieces in it, grind that into a finer texture. You can also use a food processor. 2. Add the water, chili and cinnamon stick to a medium-size pot, bring to a boil, reduce heat, and simmer for 10 minutes. Strain, saving the chili water. Mix the chili water with the cacao and salt. Bring to a boil, stirring. Lower to simmer, and cook for 15–20 minutes. Scrape the vanilla bean, and add both the scrapings and the bean to the concoction for the last few minutes of simmering. Serve hot or warm. CREDIT: SUPERFOODS FOR LIFE: CACAO, BY MATT RUSCIGNO, RECIPE
GLENN SCOTT PHOTOGRAPHY
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BAR The first ingredient should be “cocoa (cacao) beans,” “cocoa mass” or “chocolate liquor.” If sugar is first, it’s candy, not chocolate. If it contains milk, it’s milk chocolate and likely far lower in cocoa flavanols. Look for the percentage of cocoa on the label: 75 percent and up is best.
200 milligrams of cocoa flavanols is equivalent to 2.5 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar).
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FOR THE LOVE OF COCOA
RICH CHOCOLATY VEGETABLE TARTS Each vegetable works well with chocolate by itself, but when used all together, this recipe is to die for. Makes 12 servings
DO-IT-YOURSELF COCOA PIECRUST Yield: 2 crusts 2 tablespoons sugar ¼ cup sweetened or unsweetened cocoa powder 1¼ cups sifted unbleached white flour ¼ teaspoon salt ½ cup cold vegan margarine (or oil: coconut oil works well; use slightly less than ½ cup) 3–4 tablespoons cold water
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Preheat oven to 425°. Mix the sugar, cocoa powder, flour and salt in a bowl. Cut in margarine until the mixture resembles coarse crumbs. Mix water in by the tablespoon until you can form a malleable ball. Roll out the dough to fit lightly greased pie pans, and press in gently. Prick here and there with a fork; then add filling. CREDIT: SUPERFOODS FOR LIFE: CACAO, BY MATT RUSCIGNO, RECIPE BY JOSHUA PLOEG
1. Preheat oven to 425°. Lightly grease a 12-cup muffin tin. 2. Mix mushrooms, onion, garlic, tamari and chives together in a bowl. Set aside. 3. Divide the dough into 12 little balls, roll out into thin crusts (¼-inch thick) on a floured board, and press into the muffin tin. In each crust, place an equal portion of artichoke, followed by an equal portion of mushroom mixture on top. Sprinkle with a little lemon juice if you wish, and salt. Next add a basil leaf, then a tomato slice, and finish with chocolate pieces and a sprinkle of olive oil. 4. Bake for 12 minutes, reduce temperature to 375°, and cook for 15 minutes more, or until the crust is done to your liking.
GLENN SCOTT PHOTOGRAPHY
1 cup sliced mushrooms ½ cup thinly sliced onion 2 minced garlic cloves, or to taste 1 teaspoon tamari, or to taste ¼ cup minced, fresh chives 1 batch Do-It-Yourself Cocoa Piecrust, using half the sugar and 1/2 teaspoon garlic powder 2 cups sliced artichoke hearts Juice of 1 lemon (optional) ½ teaspoon salt 12 basil leaves (more if they are small) 1 cup sliced tomatoes, or 12 thin slices, drained to remove excess water 3–4 ounces chopped bittersweet or unsweetened chocolate 1 tablespoon olive oil
5 WAYS TO COCOA UP YOUR DAY A NEW WEAPON AGAINST HEART DISEASE?
flow to a region of the brain associated with age-related memory loss and performed better on memory tests. Small amounts of stimulants like caffeine and theobromine may also contribute to cocoa’s “feel-good” effect, says Ruscigno. Because it is nutrientdense, boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage, cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout, or a recovery drink afterward. Manson stresses that, thus far, human studies around cocoa have been believed to trigger natural production 2. Add some powder to your milk before small and preliminary so it’s too early of nitric oxide (the active ingredient in adding it to your to say for sure just how much cocoa many cardiovascular drugs) triggering coffee. flavanol people should be getting every artery walls to relax, letting blood, 3. Mix cocoa powder day. “Large-scale trials are needed,” oxygen and nutrients flow more freely in with a little almond she says. To meet that need, Brigham to the heart, brain and muscles. Cocoa or peanut butter to and Women’s Hospital and Harvard may also diminish inflammation and use as a spread for Medical School just launched the help stabilize blood sugar, which could toast or fruit. COSMOS (Cocoa Supplement and support brain health, too, Manson says. 4. Toss crushed cacao Multivitamin Outcomes Study), the One recent study, published in the nibs in with rice pilaf British Journal of Nutrition, found that for a nutrient-dense largest study yet of cocoa’s health benefits. The four-year study will look healthy men and women ages 35–60 vegetarian dish. at 18,000 men and women, some of who consumed a drink containing cocoa 5. Use cocoa powder whom will take 600 mg daily of cocoa flavanols twice a day for four weeks had as one of the spices flavanols in the form of supplements lower blood pressure, better blood flow in your chili. Or mix to see what impact—if any—cocoa has and improved cholesterol. In all, their risk it with chili powder, paprika, cumin and on heart attack, stroke and other health of being diagnosed with cardiovascular brown sugar, and measures. disease within the next 10 years fell 22 incorporate it into an Until then, aim for 400 to 700 mg per percent. Another study, by Columbia earthy rub for beef, day, mostly via unsweetened cocoa, and University researchers, found that chicken or pork. go easy on the candy bars. “Chocolate in volunteers who drank a cocoa beverage SOURCES: REGISTERED moderation is perfectly fine,” Manson containing 900 mg of flavanols per day DIETITIANS SARA HAAS AND says. “But it is not a health food.” for three months had increased blood MATT RUSCIGNO
SHUTTERSTOCK (LEFT), GLENN SCOTT PHOTOGRAPHY
1. Add unsweetened cocoa powder to One of the first hints of cocoa’s powerful your fruit smoothie or yogurt in the health properties came from a tribe morning, or cacao of Kuna Indians living off the coast of nibs to your oatmeal Panama. They drink huge quantities of or granola. Start minimally processed cocoa (as much as sparingly, so you five cups per day) and deaths from cancer, don’t make your dish too bitter. For a richer hypertension and cardiovascular disease are extremely rare among them, according taste and consistency, use raw or roasted to research conducted at Harvard. When cacao powder, they move away and stop drinking cocoa, which—unlike cocoa their incidence of disease spikes. powder—still contains the fatty components More recent research has offered of the cocoa bean. hints as to why. Cocoa flavanols are
BABY CARROTS WITH LEMON AND CHOCOLATE This is an easy way to spruce up boring, old baby carrots. 4 servings 2 cups baby carrots 1 garlic clove, minced or pressed ¼ cup diced white onion 1 tablespoon olive oil ½ teaspoon salt, or to taste ¼ teaspoon black pepper 6 lemon slices, about ¼-inch thick 2 teaspoons minced, fresh oregano ¼ cup vegetable broth 2 ounces bittersweet chocolate, chopped 1 tablespoon tomato paste Sauté the carrots, garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes. Add the lemon, oregano and broth; cook for 5 minutes more. Stir in the chocolate and tomato paste, and cook for 2–3 minutes. Add additional salt and pepper to taste. Serve warm. CREDIT: SUPERFOODS FOR LIFE: CACAO, BY MATT RUSCIGNO, RECIPE BY JOSHUA PLOEG
Summerlivenaturallymagazine.com 2014 / Optimum Wellness
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think
The Truth About Protein PROTEIN IS THE MVP ON YOUR DINNER PLATE, BUT IT’S ALSO A SOURCE OF DEBATE. HERE WE DELIVER FACTS ABOUT PROTEIN TO HELP YOU PLAN YOUR NEXT MEAL. BY GINA DEMILLO WAGNER
YOU ARE WHAT YOU EAT One thing experts agree on: Protein is essential to the human diet. The old adage “you are what you eat” holds especially true, because our muscles, skin, hair, bones and organs are made primarily of protein. In fact, protein is the second-most abundant molecule in the body (after water). It’s one of the three 28 Winter 2016 / Live Naturally
macronutrients essential to providing your body with energy; fat and carbohydrates are the other two. And it plays an essential role in healing, muscle building and growth. HOW MUCH PROTEIN SHOULD YOU EAT? The USDA recommends a daily allowance (RDA) of 0.36 grams of protein per pound of body weight—that’s roughly 54 grams per day for a 150-pound person (to put that in real-life terms, check out “What Does 20 Grams of Protein Look Like?” on page 49). But many experts believe that’s not enough. Recently, the International Society of Sports Nutrition looked at available research and released a position statement on protein. They say that if you’re an active adult, your body needs more than the RDA of protein to build lean tissue and repair exercise-induced muscle damage. Other research out of Harvard Medical School suggests that replacing some starch, sugars and processed fats in your diet with protein is good for your heart and your waistline. But the question remains: How much more protein do we need?
SHUTTERSTOCK
YEARS AGO, most of us gave little thought to protein. But thanks to the advent of high-protein/low-carbohydrate diets like Atkins and, more recently, the paleo movement (which advocates a diet high in unprocessed protein like wild-caught fish and grass-fed meat), this macronutrient has become a source of debate. How much protein should you eat? What are the best sources? Should you load up on protein after exercise? Can vegetarians and vegans get enough protein from plants alone? To answer these questions, we scoured dozens of research papers, spoke with nutrition experts and consulted the latest U.S. dietary recommendations. Here’s what we found.
What Does 20 Grams of Protein Look Like? To meet your daily protein target, plan to eat 20 grams of protein at each meal, plus a couple of proteinpacked snacks in between. Here are a few examples of what approximately 20 grams of protein looks like.
1¼ CUP COOKED LENTILS
1 CUP ALMONDS
1 SMALL CHICKEN BREAST
1 CUP TOFU
3½ CUPS SUN-DRIED TOMATOES
1 (3-OUNCE) CAN OF TUNA IN WATER
1 TURKEY AND CHEESE SANDWICH (WITH 3–4 SLICES OF TURKEY)
1 (4-OUNCE) SALMON FILLET
1½ CUPS COOKED BLACK BEANS
2 CUPS COOKED QUINOA
3–4 LARGE EGGS (OR EGG WHITES)
There’s no simple answer to that question, says Jonathan Bailor, New York Times best-selling author of The Calorie Myth (Harper Wave, 2013) and founder of sanesolution.com, a diet and weight loss program. Your dietary protein needs vary with your body size and activity level, he says. A good rule of thumb, based on recommendations from several recent studies, is this: If you’re sedentary, then the RDA of 0.36 grams of protein per pound of body weight should suffice. But if you’re active—say you exercise a few times per week—bump that up to 0.5 grams per pound of body weight, about 75 grams per day for a 150-pound person. And if you’re highly active—looking to build muscle, endurance and strength—you can consume even more: 0.6 to 0.9 grams per pound of body weight per day, or 90 to 135 grams for a 150-pound person. WHEN IS THE BEST TIME OF DAY TO EAT PROTEIN? For years we’ve been told that the best time to consume protein is at dinnertime, and/or within an hour of exercising to promote muscle recovery. As a result, protein shakes are very popular, especially among fitness and weight-loss enthusiasts. But new research says that it’s better to consume protein throughout the day, at every meal. Researchers at Lehman College in New York City and California State University, Northridge, found that total protein intake throughout the day (plus regular exercise) is more crucial to muscle gains than protein loading at certain times of day. PROTEIN STAVES OFF BINGES AND CRAVINGS One benefit of eating protein throughout the day is that it diminishes junk food cravings. Protein takes longer to digest, Bailor says, and leaves you feeling fuller much longer than other foods, like carbs and processed grains. For that reason, it’s not a bad idea to drink a protein shake after you exercise. For one, the protein restores your energy and helps you feel full, so you’ll be less likely to “reward” yourself with unhealthy food post-
2 OUNCES BEEF JERKY
1 CUP (8 OUNCES) OF GREEK YOGURT WITH NUTS OR GRANOLA
workout. A dose of protein will kick-start recovery and muscle building, too. HOW CAN VEGETARIANS AND VEGANS GET ENOUGH PROTEIN? The Academy of Nutrition and Dietetics says well-planned vegetarian diets deliver all the vitamins and nutrients the human body needs, including protein, and that vegetarian diets are associated with several health benefits, including lower blood cholesterol levels, lower risk of heart disease, lower body mass and decreased risk of diabetes. “Plant protein can meet protein requirements when a variety of plant foods is consumed,” the academy writes. Variety is key. If you’re vegetarian or vegan, you will have to be more vigilant, making sure you’re getting enough protein from numerous sources. Combining legumes, whole grains and greens, for instance, will ensure that you get not just protein, but the full range of amino acids your body needs. NOT ALL PROTEIN SOURCES ARE CREATED EQUAL Some protein sources are more concentrated than others. For example, eggs are about 34 percent protein. Beans are about 20 percent protein, and nuts are less than 20 percent protein. “Compare that to wild-caught seafood and humanely raised animals, which can be upward of 90 percent protein, and you’ll see why animal sources are most efficient,” says Bailor. “Animal sources of protein also provide dramatically better amino acid profiles (they are ‘complete’ proteins).” A complete protein is one that contains all nine essential amino acids, which are ones that our bodies can’t create on their own and must be consumed. And while all animal proteins are complete, a few plant proteins, including those in quinoa, soy, buckwheat and hemp, are complete as well. Whatever diet you follow, be it omnivore, vegetarian, vegan, paleo or something else, make a conscious effort to work protein in throughout the day, every day. Your body will thank you. livenaturallymagazine.com
29
boost
OMEGA-3 FATTY ACIDS Regular consumption of omega-3 fatty acids found in fish, seeds and nuts has long been linked to lower risk of death from heart disease, with benefits such as improved triglyceride levels, blood pressure and blood clotting. Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation, a suspected factor in heart disease. Most omega-3 supplements are fish oil–based, but vegans and vegetarians can take ones derived from algae or flaxseed. Caution: Talk to your health care provider about interactions and side effects, particularly if you are taking blood thinners or have a blood-clotting disorder. Omega-3 supplements can react with other medications and also reduce the blood’s ability to clot. Dose: 1,000 mg daily, or as directed by your physician. ASPIRIN
6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESS BY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART, your arteries and your entire cardiovascular system in tip-top shape for many years to come? If you have a genetic predisposition for heart disease, your risk may be increased; however, your habits may speak louder than your genes, experts say. Cardiovascular disease is currently the leading cause of death among Americans, but it doesn’t have to be. Research shows that smart diet and lifestyle choices— including staying active, not smoking and reducing dietary intake of sugars and refined carbohydrates, whole-fat animal products, fried foods, and trans fats (hydrogenated oils)—can do a lot to prevent heart disease. Plant foods such as whole soy, nuts, beans, legumes, and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy. The following supplements can support your heart, too.
30 Winter 2016 / Live Naturally
PSYLLIUM FIBER Generally, the fiber you obtain from fresh fruits and vegetables, beans, oats and whole grains lowers “bad” LDL cholesterol, which can increase your risk of heart disease. Blond psyllium, a type of fiber derived from the outer covering of the psyllium plant’s seed, has cholesterol-lowering effects for those with mild to moderately high cholesterol. Often used as a laxative or for other digestive issues, such as diarrhea, psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks. When monitored by a physician, blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol. Caution, though: Psyllium may cause constipation for some. Dose: 10–12 grams daily, with meals, for best results.
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Do Your Heart Good
If you have known cardiovascular disease, such as a prior heart attack, your doctor may prescribe a daily regimen of this classic pain reliever. The active ingredient of aspirin, salicylate, was originally found in white willow bark and was used by healers as far back as 3000 B.C. Aspirin has been widely proven in studies to lower risk of heart attack, stroke and cardiovascular disease in high-risk individuals. Aspirin thins the blood and reduces the clumping action of platelets, making it less likely that dangerous clots will develop in congested arteries. Do not start taking aspirin without first consulting your doctor. Dose: Generally 75 mg to 325 mg daily.
VITAMIN D
GROUND FLAXSEED
COENZYME Q10
Recent research links vitamin D deficiency to elevated risk of heart disease. These findings are relatively new, so research is under way to observe whether taking vitamin D supplements can, in fact, help prevent heart disease. However, because vitamin D is associated with so many proven benefits—stronger bones, reduction in cancer risk—doctors generally recommend it as part of an overall health strategy. Fortified foods, such as milk, yogurt and orange juice, can provide some vitamin D, but supplementation is usually necessary to improve levels. Dose: Most adults need about 1,000 to 2,000 IU daily. Depending on your blood levels, you may be advised to take between 3,000 and 5,000 IU daily.
In studies, flaxseed has been shown to suppress and slow the progression of atherosclerosis, the buildup of plaque in your arteries that can cause heart attack or stroke. High in inflammation-taming omega-3s and cholesterol-lowering fiber, flaxseed lowers overall cholesterol and reduces LDL cholesterol. For best results, refrigerate whole flaxseed and grind in a coffee grinder. Flaxseed’s oils can degrade quickly when the seeds are ground and left at room temperature. Flaxseed has a strong nutty flavor and is versatile. Sprinkle on cold or hot cereal, add to smoothies, or mix into muffins, cookies, quick breads or other baked goods. Like other types of fiber, flaxseed should be taken with plenty of water. Dose: 1–2 tablespoons ground flaxseed daily, with meals.
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish. CoQ10 boosts metabolism, helping cells convert food to energy throughout the body. It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries). Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure. Although CoQ10 deficiency is rare, your CoQ10 levels naturally decrease as you age. As with other supplements, CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments, so consult a physician before adding it to your daily regimen. Dose: Standard guidelines have not been set; consult your physician.
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try Black Bean Brownies AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE Sound a bit dubious to you? Trust us, take one bite and you’ll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans.
Fudgy Black Bean Brownies Makes 16 brownies 1 (15-ounce) can black beans, drained and rinsed 3 large eggs 3 tablespoons applesauce (or canola oil) ¾ cup sugar (try natural or nonrefined cane sugar) ½ cup unsweetened cocoa powder 1 teaspoon vanilla extract ½ teaspoon peppermint extract, optional ½ teaspoon baking powder Pinch of salt ½ cup mini semisweet chocolate chips, divided 1. Preheat oven to 350°. Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside. 2. Place black beans in a food processor, and process until smooth and creamy. Add eggs, applesauce, sugar, cocoa powder, vanilla, peppermint (if using), baking powder and salt; process until smooth. Add ¼ cup of chips, and pulse a few times until chips are incorporated. 3. Pour batter into the prepared pan, smooth the top with a rubber spatula, and sprinkle with remaining ¼ cup chocolate chips. 4. Bake 30–35 minutes, or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean. Cool in pan before slicing into 2-inch squares.
32 Winter 2016 / Live Naturally
Recipe by Liz Weiss, M.S., R.D., and Janice Newell Bissex, M.S., R.D.; courtesy of The Bean Institute
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Add Beans to a Mix When you don’t have time to bake from scratch, add black beans to an all-natural brownie mix as a replacement for eggs and oil. Open a 15-ounce can of black beans, drain and rinse. Put beans back in the can and fill with water. Pour beans and water into a blender; blend until smooth. Stir in brownie mix (no need to add eggs or oil), pour into a greased pan and bake according to package directions.
NUTRIENT INFO PER SERVING: ONE 2X2-INCH BROWNIE 120 calories, 5 g fat (1.5 g saturated, 0.3 g omega-3), 95 mg sodium, 18 g carbohydrate, 2 g fiber, 3 g protein
The French
Š 2015 United States Potato Board. All rights reserved.
fried th em . The Irish boiled them.
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The th of the world
Get potatoes in the produce department to make Rainbow Potato Pancakes and thousands of other incredible dishes.