Live Naturally Kroger Michigan Fall/Winter 2016

MICHIGAN

GOT MILK? THERE ARE MORE ALTERNATIVES THAN EVER

6

EASY APPETIZERS FOR YOUR NEXT PARTY

mmm...

cookies!

TRY OUR GUILT-FREE RECIPES

A sav ry twist o o oatme n al pg 32

SNACK TIME

HEALTHY NIBBLES TO CURE YOUR HUNGER PANGS

Chocolate Phyllo Roll-Ups pg 24

NUTTY & NUTRITIOUS PACK YOUR MENU WITH WHOLE GRAINS

BOOST YOUR IMMUNITY WITH NATURAL SUPPLEMENTS

Compliments of

FALL/WINTER 2016

NON-GMO SOURCED INGREDIENTS FREE FROM CHOLESTEROL*, EGGS, ARTIFICIAL COLORS & FLAVORS

and

*Contains 10g of fat per serving.

MANUFACTURER’S COUPON

EXPIRES 1/31/17

DO NOT DOUBLE

SAVE $1.00

on any ONE (1) Hellmann’s® Carefully Crafted Dressing & Sandwich Spread.

Consumer: LIMIT ONE (1) COUPON PER PURCHASE on product/ quantity specified and MAXIMUM OF TWO (2) IDENTICAL COUPONS allowed in same shopping trip. Void if reproduced, transferred, used to purchase products for resale or where prohibited/regulated by law.

Coupon value may not exceed value of item purchased. NO CASH BACK. Consumer pays sales tax. Redeemable at participating retail stores.

Valid only in the U.S. NOT VALID IN PUERTO RICO. Retailer: Unilever, Inc. 1370, NCH Marketing Services, P.O. Box 880001, El Paso, TX 885880001, will reimburse the face value of this coupon, plus 8¢, if submitted in compliance with our redemption policy, available upon request. Cash value 1/100th of 1¢. Any use of this coupon not specified herein constitutes fraud. ©2016 Unilever KRG16155

Visit Hellmanns.com for more recipe ideas.

MEDITERRANEAN VEGGIE WRAP Serves: 2 | Prep Time: 15 mins

Ingredients • • • • • • • • •

2 Tbsp. Hellmann’s® Carefully Crafted Dressing & Sandwich Spread 2 (10-inch) whole grain wraps 1 cup baby spinach leaves or salad greens ½ cup chopped cucumber ¼ cup chopped fresh mint leaves ½ cup sliced roasted peppers ½ cup crumbled goat cheese ¼ cup chopped Kalamata olives ¼ cup thinly sliced red onion

Directions 1 2 3

Spread It: Spread Hellmann’s® Carefully Crafted Dressing & Sandwich Spread on wraps.

Stuff It: Layer ingredients down center of each wrap.

Wrap It: Roll and fold the filled wrap.

from the editor

Carrying on Traditions

TOP: AARON COLUSSI, STYLE ERIC LESKOVAR

T

he fall and winter holiday season is upon us. This time of year always stirs up fond memories for me, particularly when it comes to baking cookies. When I was young, my Mom would set up a card table in the middle of the kitchen, where my sister and I would sit and decorate sugar cookies.

Mom would make and roll out the dough, and then my sister and I would pick from an array of fun cookie cutters—stars, bells, birds and animals, even a footprint (which was my favorite)—and cut out shapes.

We decorated the cookies with frosting, and a rainbow of sprinkles and candies. Then Mom would stick them in the oven, and our little kitchen would fill with their delicious smells. The best part: when we got to sample a few after they were baked to make sure they were “safe” to serve.

My Mom would also pull out ingredients for her special White Almond Cookies, a European recipe that was passed down from her grandmother in Czechoslovakia and her aunt in Vienna, Austria, to her mother to her. To this day, Mom bakes these laborintensive cookies, made with finely ground almonds and a special vanilla sugar, and delivers or mails boxes to friends and family every year.

I am always a lucky recipient of a big box. My husband and I have a tradition of texting Mom pictures of our happy faces, a cookie between our fingers right in

front of our mouths, just before we indulge. Mom wrote up the recipe on a little card, which is safely stored in my recipe notebook. So when it’s my turn to carry on the tradition, I’ll be ready.

Speaking of cookies, we’ve got a selection of recipes in this issue (see pages 22-24) for YUMMY, HOMEMADE COOKIES, like the Chocolate Phyllo Roll-Ups on our cover. Maybe they’ll become a new tradition for you?

But don’t feel limited to baking them just around the holidays. They’re delicious year-round!

For the holidays, we’ve come up with an array of tasty, EASY-TO-MAKE APPETIZERS—a number of which take 10 minutes or less to prepare, like Cucumber Scallops and Caprese Canapés—for your next party or potluck. Check out pages 26–28.

And to keep you full and well-nourished through the fall and winter, the stellar cooking students at Johnson & Wales University have developed some HEALTHY, HEARTY RECIPES WITH GRAINS. See pages 18–20.

Try the Banana Barley Pancakes or Caribbean Farro Risotto. There are also chewy, gluten-free Bulgur Almond Cookies.

Enjoy this issue and our recipes. I hope that you have some traditions to carry on this holiday season. Or why not start a new tradition? It’s never too late.

Rebecca Heaton, Editor editor@livenaturallymagazine.com

Correction In our review of nut butters in our Summer 2016 issue, we listed SunButter as gluten-free, non-GMO and vegan.

We mistakenly omitted that it is also free of peanuts and tree nuts.

VISIT US ONLINE livenaturallymagazine.com CONTACT US editor@livenaturallymagazine.com FOLLOW US livenaturallymagazine.com

1

contents fall/winter 2016

17

departments begin 05 HOW KROGER CO. IS TAKING STEPS IN A GREEN DIRECTION PLUS Eat fiber to breathe better, why cheese may be good for your gut and new natural drinks to try.

kitchen 09 ALTERNATIVE MILKS AND SAVORY SNACKS PLUS How to cook brussels sprouts, strategies for picky eaters and tips for cleaning produce.

eat 17 GET YOUR GRAINS Nutty, robust whole grains are a delicious and healthful way to bulk up your meals. Try them in our medley of tasty recipes.

30

22 MAKE IT, BUY IT

boost 29 CARDAMOM The Queen of Spices has numerous health benefits.

BY KELLEE KATAGI

30 IMMUNITY BOOSTERS 5 natural supplements that fight infection.

BY KAREN MORSE

try 32 A SAVORY SPIN

ON OATMEAL

This breakfast food tastes equally as delicious as a savory snack or meal.

26

healthy kitchen » SNAPS FOR APPS Get ready for the holiday season with an array of easy-to-make appetizers, including some you can whip together in 10 minutes or less.

BY KIMBERLY LORD STEWART COVER PHOTOGRAPHY: AARON COLUSSI, STYLING ERIC LESKOVAR AVAILABILITY OF PRODUCTS FEATURED IN THIS ISSUE MAY VARY BY STORE LOCATION.

2 Fall/Winter 2016 / Live Naturally

CLOCKWISE FROM TOP LEFT: SHUTTERSTOCK; AARON COLUSSI/STYLE ERIC LESKOVAR; ELIZABETH STEIN

Fill your house with the smells of home-baked cookies.

SPREAD THE NEWS: HEALTHY NUT AND SEED BUTTERS ABOUND COMPLIMENTS OF

SUMMER 2016

eat | think | thrive

Olive Oil Ice Cream?

REALLY? GIVE IT A TRY! pg 56

HEALTHY LUNCHBOX IDEAS FOR KIDS

Olive Oil Ice Cream?

REALLY? GIVE IT A TRY! pg 64

SIMPLE SMOOTHIES

A FEW INGREDIENTS GO A LONG WAY

MICHIGAN

FRED MEYER

SPREAD THE NEWS: HEALTHY NUT AND SEED BUTTERS ABOUND

HEALTHY LUNCHBOX IDEAS FOR KIDS

SIMPLE SMOOTHIES

A FEW INGREDIENTS GO A LONG WAY

FROM SWEET TO SPICY TO SCORCHING, PEPPERS PEP UP MOST MEALS

GRATE EXPECTATIONS TASTY RECIPES FOR THE GRILL

Compliments of

SUMMER 2016

1_LN_FredMeyer_Sum16_Cover.indd 1

FROM SWEET TO SPICY TO SCORCHING, PEPPERS PEP UP MOST MEALS

+

GO WITH YOUR GUT

NATURAL SUPPLEMENTS FOR A HEALTHY TUMMY

6/28/16 2:14 PM

GRATE EXPECTATIONS TASTY RECIPES FOR THE GRILL

1_OW_Sum16_Cover.indd 1

+

GO WITH YOUR GUT

NATURAL SUPPLEMENTS FOR A HEALTHY TUMMY

6/22/16 2:04 PM

Part of the Live Naturally family of Kroger magazines

Fall/Winter 2016 | volume 04 issue 04 livenaturallymagazine.com

GROUP PUBLISHER Deborah Juris EDITOR Rebecca Heaton ART DIRECTOR Charli Ornett

Missed a ?

Print Issue . m No Proble

EXPERIENCE LIVE NATURALLY ONLINE

VISIT OUR WEBSITE, WHERE YOU’LL FIND: Recipes • Cooking Tips • Nutrition News Food Trends • Women’s Health Supplements Advice … and so much more!

+

READ US ON MOBILE

ASSISTANT EDITOR Kellee Katagi COPY EDITOR Julie Van Keuren MARKETING OPERATIONS MANAGER Susan Humphrey DESIGNERS Lindsay Burke, Shannon Moore NATIONAL BRAND MANAGER Sue Sheerin CONTRIBUTING WRITERS Kellee Katagi, Karen Morse, Kimberly Lord Stewart, Bevin Wallace CONTRIBUTING ARTIST AND STYLIST Aaron Colussi, Eric Leskovar ADVERTISING SALES Deborah Juris, Sue Sheerin

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

FOLLOW US Share great recipes and stories with your friends.

LIVENATURALLYMAGAZINE.COM

PUBLISHED BY

www.hungryeyemedia.com 800.852.0857 PRESIDENT Brendan Harrington

begin Steps in a Green Direction The Kroger Co. is an increasingly positive force in communities across the country. BY REBECCA HEATON

A

s one of the world’s largest food retailers, The Kroger Co. is making big strides in influencing the food system by focusing on sustainability.

The company has been championing social, environmental, and economic efforts and programs for a number of years; in 2015 alone, they donated 83 million pounds of food (the equivalent of more than 276 million meals) and recycled more than 38 million pounds of plastic, to name a few accomplishments. We spoke with Suzanne Lindsay-Walker, Kroger’s director of sustainability, to learn more.

Kroger recently announced 2020 Sustainability Goals. What are the top reasons behind these goals?

The importance of “supply chain” is rising among Kroger stakeholders—from customers and associates to investors and non-governmental organizations. By “supply chain” we mean the entire foodgrowing and -distribution system, from farm or ocean to our stores.

Shoppers will always care about price, service, shopping experience, product selection and quality. But more and more people also care and want to know how Kroger positively influences the supply chain—from raw materials and ingredients to manufacturing inputs, labor practices and animal welfare. Kroger has programs in place to address many aspects of a complex and dynamic food system.

These goals demonstrate our company’s commitment to continuous improvement and transparency.

SHUTTERSTOCK

Food waste is a hot topic, and Kroger is working to meet the EPA’s “zero waste” threshold of 90 percent diversion from landfills. Could you share highlights of the company’s food waste plans?

In 2008, we launched the Perishable Donations Partnership to address two major issues: hunger in our communities and food waste in our stores. Often, items that are perfectly safe for eating cannot be sold in retail. Our associates are trained to spot

To find out more about Kroger’s efforts and its specific sustainability goals, visit sustainability.kroger.com.

these items in our deli, produce, meat and dairy sections and store them for product donation directly to our local food banks and pantries. Since launching this program, we have donated more than 287 million meals. We have also saved more than $10.3 million in waste expenses and protected the planet from harmful greenhouse gases generated by waste.

In recent years, Kroger has launched an in-store compost program that gives our associates an alternative to the trash can for any spoiled items. So far, we have rolled it out in more than 1,100 stores, with a goal of reaching 50 percent of our stores by the end of 2016.

What can shoppers do to help Kroger with its sustainability goals?

There are many ways shoppers can be a little greener, whether it’s bringing back plastic bags to their local store to be reused or recycled, reducing their own food waste by properly storing food, or following “love your leftover” recipes. (Search the Internet for a plethora of ideas or visit pinterest.com/krogerco/ love-your-leftovers.) Every little step adds up to a better tomorrow. livenaturallymagazine.com

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IN THE NEWS

Trend Watch FOOD NEWS THAT’S GOOD TO KNOW BREATHE BETTER WITH FIBER

6 Fall/Winter 2016 / Live Naturally

An Exercise in Fitness

M Dining Solo Americans like to eat alone—but should we?

A

mericans increasingly eat alone—and we like it that way. According to a recent study by Hartman Group, more than half of all breakfasts, nearly half of lunches and about a quarter of dinners are eaten solo. The primary reason?

People are starting to look at meals as “me” time, a chance to catch up on reading or watch TV shows they enjoy.

Unfortunately, the research isn’t there yet to definitively say whether this is an unhealthy trend. For youth, the answer is probably yes: Research abounds suggesting that kids who regularly eat meals with their family are more likely to eat healthy foods, perform well in school and have positive family interactions, and are less likely to exhibit delinquent behavior or be depressed.

As for adults, studies show that people who both live and eat alone tend to eat fewer fruits and vegetables and more packaged meals. A study in the American Journal of Clinical Nutrition concluded that eating while watching TV or multitasking tends to make people eat more, both during the meal and later on. On the other hand, a review article from Georgia State University found that people also tend to consume more calories when they eat with others. Until science catches up, we suggest being mindful of what you eat—whether you’re eating with friends or “Friends” reruns. —Kellee Katagi

ore Americans are joining the active ranks, according to the latest research from the Physical Activity Council. Its report showed that inactivity rates declined by more than 1 million from the previous year—from 82.7 million inactive Americans in 2014 to 81.6 million in 2015—which was the biggest year-to-year drop since 2010.

Teenagers showed the most improvement, while people ages 55 to 64 actually had slightly higher inactivity rates.

And, as a whole, we still have a long way to go: Only 56 percent of the population ages 6 and older participate in at least one high-calorie-burning activity. If you are already active, you might be able to boost these rates by inviting a friend to join you—close to half of inactive people said that having someone to be active with would inspire them to get moving more. —K.K.

SHUTTERSTOCK (2)

Found mainly in fruits, vegetables, whole grains and legumes, dietary fiber is probably best known for preventing or relieving constipation. Fiber-rich foods can also help you maintain a healthy weight and lower your risk of diabetes and heart disease.

Now there’s another reason to eat more fiber: New research suggests it may reduce the risk of developing lung disease.

Data from nearly 2,000 adults who participated in the National Health and Nutrition Examination Survey revealed that among people who consumed the most fiber (more than 17.5 grams per day), 68 percent had normal lung function; only 50 percent of those who consumed the least fiber (less than 10.75 grams per day) had lungs that functioned normally. In addition, only 14 percent of those with high-fiber diets had airway restriction, compared with nearly 30 percent of the fiber-averse.

People who ate more fiber also performed well on two breathing tests. Those in the top quartile had a greater lung capacity and could exhale more air in one second than those in the lowest quartile. The research appeared in the Annals of the American Thoracic Society and was noted on sciencedaily.com. —R.H.

NEW ON SHELVES

Thirsty?

Here are four healthy options you’ll feel good about gulping.

ZICO NATURAL 100% COCONUT WATER Each 16.9-ounce bottle of Zico’s coconut water is free of sugar and full of naturally occurring electrolytes, including as much potassium as one banana (a whopping 1,010 mg), plus magnesium, sodium and calcium—making it a perfect choice post-exercise. Try other flavors, too: watermelon raspberry, pineapple and chocolate.

ALO ALLURE MANGOSTEEN + MANGO Aloe vera…in a drink? This natural plant and its juice deliver nutritional benefits, from supporting the immune and digestive systems to lowering cholesterol and blood sugar. Mixed with real fruits, like mangosteen and mango, Alo’s aloe vera juice creates a flavor that is crisp and refreshing, while providing key nutrients such as fiber and vitamin C. Available in a variety of flavors to satisfy your taste preference.

70 calories per bottle / 18g sugar 80 calories per bottle / 0g sugar

BAI ANTIOXIDANT INFUSION IPANEMA POMEGRANATE Named after the Mandarin word for “pure,” Bai drinks are made from “coffee fruit,” the outer shell of a coffee bean that is usually thrown away. This fruit contains healthy antioxidants such as vitamin C, plus a bit of caffeine (equal to a cup of green tea). Blended with natural juices, like pomegranate, and sweeteners, such as stevia, Bai’s low-calorie, all-natural antioxidant infusions come in a range of flavors.

10 calories per bottle / 2g sugar

SIMPLE TRUTH KOMBUCHA BLUEBERRY GRAPE A healthier alternative to soda— with less than a third of the sugar and calories, plus probiotics to aid digestion and boost immunity—this fizzy, flavorful kombucha is certified organic and GMO-free. Ingredients include purified water, organic kombucha from organic black tea, organic sugar, active cultures, and organic blueberry and Concord grape juices. Available in a variety of flavors, including grapefruit, raspberry hibiscus and blueberry ginger.

80 calories per bottle / 16g sugar

livenaturallymagazine.com

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begin

SIMPLE TRUTHS

Go Ahead.

Eat Cheese.

It may very well be good for your gut—and your heart, too.

BY KELLEE KATAGI

W

8 Fall/Winter 2016 / Live Naturally

CHEESE PLATE WREATH Here is a fun appetizer for a potluck or holiday party.

Content provided by Paul Lowe, Sweet Paul and Mrs. Meyer’s Clean Day®.

1 package (8 ounces) cream cheese Zest of 1 lemon Leaves from 1 bunch of fresh thyme Red pepper flakes, to taste Salt and pepper, to taste 1 cup cheese curds or fresh mozzarella balls 8 ounces Parmesan or other hard cheese, broken up into bite-sized chunks 2 big bunches of fresh rosemary ½ cup dried cranberries ¼ cup honey for serving

1. Open cream cheese. Wet hands slightly and tear off bits of cream cheese. Form into small balls, about 1 inch in diameter.

2. On a flat plate, mix together zest, thyme, pepper flakes, salt and pepper.

3. Roll cheese balls through spice mixture. Make sure each ball picks up a lot of the flavorful goodies. Store cheese balls in fridge until ready to use.

4. To serve, cut bunches of rosemary, and form a wreath on a plate or cutting board.

Place cream cheese balls, Parmesan chunks and cheese curds around your wreath like holiday ornaments. Fill in gaps with bright clusters of dried cranberries, and serve with a bit of honey on the side for dipping

PAUL LOWE, SWEET PAUL AND MRS. MEYERS CLEAN DAY®

hen it comes to cheese consumption, the French are world champions—the average French person eats roughly 59 pounds of cheese per year, compared with about 34 pounds for the average American. Meanwhile, the French enjoy low rates of heart disease and a long life expectancy (82 years versus 78 for Americans). This phenomenon—called the French paradox—has long baffled SERVING scientists, but a group of TIP Take cheese out of researchers in Denmark the refrigerator 30 to 60 may have discovered one minutes before serving to improve flavor piece of the puzzle: cheese’s and aroma. effect on your microflora.

• In a study published in the Journal of Agricultural and Food Chemistry, scientists found that relatively high levels of cheese consumption (about 4.2 ounces a day, or the equivalent of four string cheese sticks) altered levels of certain compounds and microbiota-related metabolites in ways that can positively affect blood cholesterol levels and other biomarkers linked to heart health. The research team tested only a standard Danish soft cheese, so more studies will be needed to see if all cheese produces the same results. But the outlook is good.

“It appears that cheese stimulates production of short-chain fatty acids in the gut,” says researcher Hanne C. Bertram, a professor in the Department of Food Science at Denmark’s Aarhus University.

Separate research on short-chain fatty acids suggests that, in addition to a link to lower blood cholesterol, they may also positively influence metabolism and help your body process glucose. More cheese, anyone?

kitchen Milk: You’ve Got Options The milk aisle ain’t what it used to be. Even if you’re not dairy-intolerant, these alternatives are worth exploring. By Kellee Katagi

Type

ALMOND

SOY

HAVE A COW

Sometimes only dairy will do. But when yo u do buy cow’s milk, opt for orga nic, which has higher omeg a-3 and lower omega-6 fatty ac id levels, and is better for the en vironment, too. Top brands: Horiz Organic Valley, Sim on, ple Truth Organic

CASHEW

COCONUT

GOAT

Top picks

Califia Farms Vanilla Almondmilk

Pacific Ultra Soy Original

Silk Coconutmilk Unsweetened

So Delicious Dairy Free Cashewmilk

Meyenberg Ultra-Pasteurized Goat Milk

Why we like it

Smooth and nutty, almond milk naturally contains a bit of calcium and vitamin E, but most brands fortify their products to contain high levels of these and other nutrients, including B vitamins. Although almond milk is low in protein (1 gram), its mild flavor makes it very versatile.

If you rely on milk for a protein source, soy is a strong alternative, offering 6–8 grams per cup (cow’s milk has 8 grams). Plus, studies have linked daily soy consumption to a reduced risk of heart disease and breast cancer, thanks to compounds called isoflavones.

Made from coconut flesh, coconut milk delivers ample hearthealthy fatty acids, as well as decent levels of potassium, magnesium, phosphorus and iron.

Its fatty acids are a great source of lauric acid, a compound with antibacterial and antiviral properties.

Downside: 0 grams of protein.

Cashews are blended with water to make this low-calorie drink, with a milk-like look and texture, but a nutty taste. It’s low on protein, but contains micronutrients such as magnesium, vitamin K, iron and fatty acids; plus, most brands are fortified with calcium, vitamin D and B vitamins.

Naturally high in calcium and protein, goat’s milk is similar to cow’s milk but is often better tolerated by those who can’t have dairy. It also contains higher levels of essential fatty acids than cow’s milk, and at least one study suggested it may have antiinflammatory properties.

Our testers say

“A perfect complement to a nutty granola.”

“A distinct flavor— best when lightly sweetened.”

“Rich and tropical— makes me feel like I’m on the beach!”

“It’s different—but pleasantly so.”

“Like cow’s milk, but less sweet—has a tiny bit of an edge.”

cereals and granolas, smoothies, baking

lattes, smoothies, cooking

curries, stir-fries, lattes, smoothies, drinking plain

cereals and granolas, cooking, baking

baking, smoothies, cooking

Blue Diamond Almond Breeze Almondmilk

Simple Truth Organic Vanilla Soymilk

Simple Truth Coconutmilk

Silk Cashewmilk Original

Best for

Also try

Are Milk Alternatives Healthier? As with most nutrition questions, there’s no simple answer. Most dietitians tout cow’s milk as an excellent source of protein, calcium and other nutrients, while other camps insist that no one can digest cow’s milk and it should be avoided. Many plant-based “milks” have far less protein than cow’s milk, but they can offer healthy micronutrients. The biggest danger: Milk alternatives may have high levels of added sugar or other added ingredients to improve taste and texture. If you’re watching your sugar intake, buy unsweetened varieties.

Keep your eye out for more milk alternatives made from ingredients like oats, peanuts, pistachios, walnuts, flax, hemp...and peas! livenaturallymagazine.com

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kitchen

FLAVORS

Why Eat Brussels Sprouts?

This member of the nutritionally potent cruciferous family is worth a place in your healthy diet.

DID YOU KNOW? Brussels sprouts are named after the fact that they were cultivated in Belgium in the 16th century. Knowing this little fact will also help you remember that it's brussels—not brussel—sprouts.

Formerly the bane of many at the dinner table, brussels sprouts continue to pop up on chefs' menus across the country. When prepared properly, these petite “cabbages” are full of flavor and nutrition.

THE GOOD STUFF You can count on brussels sprouts to support your immune system, blood and bone health, and more.

A member of the cruciferous family (which includes kale, broccoli, collard greens and cauliflower), brussels sprouts are an excellent source of vitamins C and K—one-half cup provides 60 percent of your recommended daily allowance for each. They are also full of vitamin A, fiber and healthy-cell antioxidants, and one cup has 3 grams of protein.

PREP TIPS When buying, look for firm, compact, dark-green heads; avoid those with yellow color or loose leaves. Before cooking, wash and clean brussels sprouts. Remove outer, wilted leaves and cut off tough bottom. Cut an X-shape in bottom; this will help them cook more evenly.

HOW TO COOK

10 Fall/Winter 2016 / Live Naturally

STOCKFOOD/MIRIAM GARCIA

Brussels sprouts plants look much like a cabbage, a close relative.

As plants grow upward they form big leaves on long stems.

You can boil or microwave brussels sprouts, but following are the best methods to bring out this veggie’s sweet, nutty flavor.

• STEAM halved brussels sprouts in a small pan with an inch of water. Cover and cook 5–10 minutes. Top with lemon juice, salt, pepper and feta cheese.

• ROAST (after coating with olive oil) on a sheet pan for 40 minutes at 400°. Add a little salt and pepper, or crushed red pepper flakes.

• GRILL as a veggie kabob. Marinate in Italian dressing with mushrooms and sliced bell peppers, and thread onto skewers. Grill 4 minutes on each side, or until tender.

• SAUTÉ with garlic and olive oil. Add fresh lemon juice and balsamic vinegar, and toss with your favorite pasta.

• STIR-FRY with sweet onions, carrots and snow peas.

ALO_Rush_Advert_OUTLINED.pdf

TIPS

Pristine Produce Your science-backed guide to washing fruits and veggies.

BY KELLEE KATAGI

Q

Do I need to rewash prewashed or “ready-to-eat” produce?

A

Probably not. Most is thoroughly washed and safe to eat. That said, recalls do happen, and some experts have found variations in how well different brands are cleaned.

C

M

Y

CM

MY

SHUTTERSTOCK

S

almonella scares. Produce recalls. The Dirty Dozen. At some point, you might start wondering if fruits and vegetables are worth the risk. The answer is a resounding yes. Your best bet to protect yourself from bacteria and pesticides—without missing out on the essential nutrients fresh produce provides—is properly cleaning the items before you eat them. Here’s how.

Turn on the tap. In most cases, you simply need to follow the FDA recommendation of rinsing the item under cool tap water for 30–60 seconds. Don’t bother with special produce washes. Running water removes anywhere from 80–98 percent of bacteria and can also significantly reduce pesticide residue, according to a three-year Connecticut study done in conjunction with the state’s Department of Consumer Protection.

Know when to scrub. In general, the force of the running water is all the scrubbing you need, although a Cook’s Illustrated test found that scrubbing with a produce brush was slightly more effective at removing bacteria.

Scrubbing is highly recommended for items with grooves and ridges and dimples—think cantaloupe, pineapple, potatoes—where bacteria like to hide.

Quick-Hit Tips

CY

CMY

✹ Whenever possible, wash

K

produce right before you use it.

✹ Chop broccoli and cauliflower

into florets before washing to allow water to reach more surfaces.

✹ Wash all produce, even before

peeling or chopping it. Otherwise, bacteria from the outside might get on your hands or knife or peeler and end up on the fruit inside.

✹ Contrary to what you may

have heard, it’s OK to wash mushrooms—just rinse, don’t soak, to avoid damaging flavor or texture.

✹ Patting produce with a dry

paper towel may remove even more bacteria.

✹ Wash produce in a colander or bowl, not the sink, which can harbor bacteria of its own.

✹ Remove the outer leaves of a lettuce bunch, which likely have the most contamination.

✹ Eat most produce within two or three days of purchase to minimize bacteria growth. livenaturallymagazine.com

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8/19/16

FOOD FOR FAMILY

kitchen

Picky Eaters Don’t let finicky kids ruin your family dinners. BY BEVIN WALLACE

T

here are few things more demoralizing than preparing a meal only to have it deemed “disgusting.” Wheedling or threatening kids to “eat, or else!” turns pleasant family time into a battle. If you’re dealing with this night after night, don’t give up.

Small children in particular are developmentally finicky, and it’s not a foregone conclusion that your kids will be picky eaters forever. Most people learn to like more foods as they are exposed to different tastes and good eating habits. Those often-frustrating family dinners are actually the best way to tempt your kids into trying new foods.

Here are a few ideas to reduce dinner drama.

1

Stop nagging. Years ago my pediatrician, a woman with two grown daughters, told me: “It’s your job to make a variety of healthy foods available; it’s your child’s job to choose whether or not to eat them.” Research shows that kids need to taste flavors up to 15 times in order to like them, so I suggest they try everything.

But then I force myself to shut up about it and enjoy my own meal.

2 SHUTTERSTOCK, COURTESY OF HAPPY FAMILY

Praise them for what they do eat.

Your kid hates everything green except broccoli? Say, “It’s so cool you like broccoli!” Your kid took a bite of salmon and didn’t make a display of gagging?

“Wow, you’re adventurous tonight!”

3

Enlist their help. People are amazed by what kids will eat when they help make it. Let kids plan meals occasionally and accompany you to the store to buy ingredients. Then give them age-appropriate tasks (peeling, stirring) and talk up how delicious “their” dish is going to be.

4

Deconstruct and serve meals family style. Keep family meals simple, and serve the ingredients separately. If pasta with vegetables is what’s for dinner, serve a bowl of pasta alongside some sautéed asparagus, bell peppers and garbanzos. Then add a few raw veggies.

Let the kids assemble plates for themselves with what they like. Almost any meal can be deconstructed.

5

When in doubt, add bacon. Or potatoes. These “bridge foods” soften the blow when kids ask what’s for dinner and the answer is “cod.” Wrap that fish in bacon, or serve it with some crispy roasted potatoes, and you should get fewer complaints.

THE QUICK FIX Follow the two P’s principle. Make sure every meal and snack you eat contains at least one serving of produce and one item high in protein. Good protein sources include dairy, nuts and seeds, beans and legumes, eggs, quinoa and unprocessed meats (in moderation).

Fun Food for Kids If you’ve got finicky eaters, there’s a fun food option to try: Happy Family. With a mission to arm parents with quick, nutritious and kid-friendly food selections, Happy Family offers an assortment of ready-to-eat organic meals and snacks for babies and young children.

We love their products, which include yummy blends of various fruits and veggies in playfully designed pouches and packaging. You can feel good knowing that not only are you providing healthy options for your kids, but you’re also supporting a company that is committed to organic, sustainable farming practices and organic advocacy worldwide through its Happy Family Foundation.

Learn more at happyfamilybrands. com.

kitchen

SNACKS

Healthy Nibbles Have a hunger pang in between meals? Need a little something to boost your energy?

Reach for one of these all-natural, savory options for snack time. BY REBECCA HEATON

PAQUI TORTILLA CHIPS NACHO CHEESE ESPECIAL Paqui (pah-kee) is an Aztec word that means “to be happy.” With a flavor combo of onion, tomato, garlic, paprika, buttermilk and lime, these natural nonGMO chips are a tasty and healthy alternative to mainstream nacho-chip brands—which should make your body happy when you eat them.

OUR REVIEWERS SAY No need for a nacho cheese dip— these chips are great on their own.”

SERVING: 12 chips | Calories: 140 | Fat: 7g Protein: 2g | Sodium: 190mg

BUDDHA BOWL FOODS HIMALAYAN PINK ORGANIC POPCORN

TURKEY PERKY JERKY JAMMIN’ JAMAICAN

RHYTHM SUPERFOODS KALE CHIPS KOOL RANCH

Made with three simple ingredients— organic non-GMO popcorn, organic coconut oil and Himalayan pink salt— this certified-organic snack is air-popped and full of fiber. You’ll get 18 percent of your daily requirement from one small bag…if you can eat just one.

You might feel a reggae beat when you start nibbling on this nitrate-free turkey jerky with its Caribbean spices, including lemon; garlic; allspice; cinnamon; and red, jalapeno and ancho peppers. Low-calorie and low-fat, this jerky is a great source of protein, too: 22 percent of your daily requirement.

This raw, vegan, certified-organic snack lives up to its name with a list of superfood ingredients: kale, sunflower seeds, tahini and carrot. Combine these with a dressing of dill, lemon, vinegar, salt and garlic, and you’ll enjoy a healthy, tangy treat with crunch.

OUR REVIEWERS SAY There’s a subtle hint of coconut and just the right amount of salt.”

OUR REVIEWERS SAY Really like the mix of spices. I could eat a lot of this.”

SERVING: 2½ cups | Calories: 100 | Fat 4g Protein: 2g | Sodium: 170mg

SERVING: 1 ounce | Calories: 80 | Fat: 0.5g Protein: 11g | Sodium: 360mg

14 Fall/Winter 2016 / Live Naturally

OUR REVIEWERS SAY Amazed that there are no dairy ingredients; love the ranch flavor.”

SERVING: 1 ounce | Calories: 140 | Fat: 7g Protein: 6g | Sodium: 220mg

SKINNY POP POPCORN NATURALLY SWEET

SECOND NATURE CALIFORNIA MEDLEY

SIMPLE TRUTH SESAME STICKS

Can’t decide if you want something salty or something sweet? Have both. Skinny Pop is a guilt-free snack consisting of simply popcorn, sunflower oil, cane sugar (less than 1 gram per 3½ cups) and salt.

Bonus: It provides 16 percent of your daily fiber.

Sometimes you just want to snack on what you know best. This fruit and nut mix of almonds, raisins, cranberries and pistachios is unsalted and all natural, with the nuts adding a bit of crunch and the berries adding a bit of sweet. Try sprinkling some on a salad.

OUR REVIEWERS SAY A nice sweet and salty combination that’s low in calories and fat.”

OUR REVIEWERS SAY Like the fruit and nut flavors together, minus any salt.”

SERVING: 3½ cups | Calories: 160 | Fat: 10g Protein: 2g | Sodium: 100mg

SERVING: ¼ cup | Calories: 120 | Fat: 7g | Protein: 3g Sodium: 0mg

Free of any artificial flavors or preservatives, these snack sticks are easy to carry and easy to eat. Made of a blend of unbleached wheat flour and bulgur, with sesame seeds and salt, this crunchy treat supplies 10 percent of your daily iron needs per serving.

OUR REVIEWERS SAY Fun on a salad or as an alternative to crackers in tomato soup.”

SERVING: ¼ cup | Calories: 170 | Fat: 12g Protein: 3g | Sodium: 450mg

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Sprouting is an age old tradition dating back over 5,000 years.

Sprouting breaks down the protective coating on beans and grains to help unlock nutrients.

Sprouted grains cook more quickly than traditional grains.

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eat The Whole (Grains) Picture

Barley

They’re nutty and nutritious, robust and unrefined. And that’s precisely what makes whole grains a must in your weekly menus.

Farro

WHAT IS A WHOLE GRAIN? All grains start as whole grains. In their natural state growing in the fields, whole grains are the entire seed of a plant. This seed (or “kernel”) is made up of three edible parts—the bran, germ and endosperm— surrounded by an inedible husk that protects the kernel from insects, water and disease.

PHOTO COLUSSI, AARON CREDIT STYLE ERIC LESKOVAR, PORCELAIN BOWLS LIZQUAN.COM

WHOLE VS. REFINED Grains are divided into two subgroups, whole and refined. Whole grains contain the entire grain kernel—the bran, germ and endosperm. Examples include quinoa, barley, bulgur, oatmeal, brown rice and whole-wheat flour. Refined grains have been milled, a process that removes the bran and germ to give a finer texture and improve shelf life. But milling also removes nutrients such as dietary fiber, iron and many B vitamins. White rice and white flour are examples of refined grain products.

Brown rice

Wild rice

WHOLE HEALTH Full of healthy antioxidants, vitamins and minerals—including fiber, manganese, selenium, phosphorus, iron and B vitamins— whole grains have numerous health benefits, such as reducing risk of heart disease, stroke, cancer, diabetes and obesity, and maintaining healthy cholesterol levels. Studies have also linked whole grains to slower cognitive decline in aging and a lower risk of early death.

• Buy whole -grain pasta, or u se a blend that ’s part whole-gra in, part white.

•

Source: Oldways/Whole Grains Council

✳

Tri-colored quinoa

Super soups. Add half a cup of cooked wild rice, brown rice or barley to your favorite canned or homemade soup. livenaturallymagazine.com

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DISH IT UP

Great Grains Get your whole-grain servings at breakfast, lunch, dinner and dessert with these nutrient- and flavor-rich recipes.

BY KIMBERLY LORD STEWART TURN TO PAGE 20 FOR RECIPES

•

s, Make risotto ricer he ot d pilafs an hole w ith w like dishes as barley, grains such bulgur, brown rice, inoa. qu or millet

•

Triple Rice Salad with Dried Fruits and Nuts

18 Fall/Winter 2016 / Live Naturally

AARON COLUSSI, STYLE ERIC LESKOVAR

Caribbean Farro Risotto

✳

Find another delicious wholegrain recipe—Quinoa Chili— at livenaturallymagazine.com.

The 2015 Dietary Guidelines recommend that Americans make half or more of their grains whole grains. For everyone age 9 and up, this means eating 3 to 5 servings or more every day. Examples of a serving: half-cup cooked rice, bulgur or cooked whole-grain cereal; 1 slice whole-grain bread; 1 ounce dry rice or other grain.

Banana Barley Pancakes

Bulgur Almond Cookie Treats

TO SOAK OR NOT TO SOAK? Soaking is a time-saver when cooking whole grains— especially those with a longer cooking time, like barley and wild rice. Here’s how to soak them: Rinse your grains first, and then soak them for several hours (ideally overnight) before cooking. And don’t throw away that water! If any of those nutritious goodies snuck out of your grains and into the water, steal them back by using the soaking water for cooking.

Source: Oldways Whole Grains Council

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DISH IT UP

Banana Barley Pancakes These hearty pancakes are full of potassium, fiber and flavor.

Makes 8 pancakes 1 medium-sized banana 1 egg 1 cup barley, cooked* 2 teaspoons vanilla 1 tablespoon maple syrup 1 teaspoon pumpkin spice Dash of salt 1/3 cup coconut flour or whole-wheat white flour

1. Combine all ingredients; mixture should be wet and goopy.

2. To make pancake, ladle 1/3 –½ cup batter on preheated greased griddle. Cook until golden brown. Flip, and cook additional 2 minutes. Serve hot, with extra syrup if desired.

Note: If pancakes are too fragile and falling apart, add a bit more coconut flour to wet mixture before cooking. *For 1 cup cooked barley, add 1/3 cup raw barley to 1 cup boiling water. Reduce heat, cover, and cook 25–30 minutes, until barley is tender and liquid is absorbed.

PER SERVING: 70 CAL; 2G PROTEIN; 1G FAT; 13G CARB (4G SUGARS); 160MG SODIUM; 3G FIBER

Triple Rice Salad with Dried Fruits and Nuts The blend of rice, fruits and herbs offers up a flavor festival for your taste buds.

6 servings ½ cup wild rice, rinsed ½ cup long-grain brown rice, rinsed ½ cup white basmati rice, rinsed 4¼ cups water, divided Salt, to taste 1 cup dried cranberries 1/3 cup currants ½ cup dried apricots, diced ¼ cup fresh lemon juice 3 garlic cloves, minced 2 shallots, minced ½ teaspoon salt Fresh ground black pepper, to taste 1/3 cup olive oil 2/3 cup whole pecans 3 scallions, thinly sliced ½ cup fresh parsley, chopped 2 tablespoons fresh mint, chopped (or 2 teaspoons dried) 1 tablespoon fresh basil, chopped (or 2 teaspoons dried)

1. In three medium-sized saucepans, separately combine rice varieties with water and salt, according to proper ratios (wild rice, cook 50 minutes, 1:4 water; brown rice, cook 30 minutes, 1:3 water; 20 Fall/Winter 2016 / Live Naturally

basmati rice, cook 15 minutes, 1:2 water). Cover pans and bring to a simmer; cook appropriate amount of time.

2. Meanwhile, combine dried cranberries, currants and apricots in a large serving bowl. When rice is cooked, carefully spoon it onto dried fruit and toss just enough to incorporate without making the mixture gummy, a few strokes. Cool completely. (The heat from the rice will plump up the dried fruit.)

3. Make the dressing: Combine lemon juice, garlic, shallots, salt, pepper and olive oil in a jar with a tight-fitting lid, and shake vigorously.

4. Gently stir pecans, scallions, parsley, mint and basil into rice mixture. Pour dressing over top, and toss. Chill, and let marinate a few hours before serving.

Best served at room temperature.

PER SERVING: 484 CAL; 7G PROTEIN; 21G FAT; 69G CARB (12G SUGARS); 202MG SODIUM; 5G FIBER

Caribbean Farro Risotto With its nutty earthiness and cinnamon undertones, farro may become your go-to grain.

9 servings 2 cups vegetable stock 1¾ cups guava or mango nectar 1 cup chopped Vidalia onion 2 tablespoons shaved garlic 2 tablespoons olive oil 1 tablespoon butter 8 ounces Indian Harvest Farro, dry (or barley) ½ cup white wine 3 teaspoons pine nuts, toasted 2 teaspoons fresh mint, thinly sliced 1 tablespoon chopped fresh cilantro 1 ounce goat cheese, crumbled 1 tablespoon jerk seasoning 1 mango, peeled and diced 1 papaya, peeled and diced

1. Combine vegetable stock and mango or guava nectar in a bowl.

2. Sauté onion and garlic in oil and butter until translucent, about 2 minutes.

3. Add farro; toast for 2 minutes (you will smell the toasty scent as it cooks). Add white wine and let alcohol cook off, about 2 minutes. Reduce to mediumlow heat, and simmer.

4. Add nectar/vegetable stock in half-cup increments (like you’re making risotto).

Cover to retain all heat, and steam while simmering.

5. Continue adding stock (leaving 1/3 cup for pesto) until farro plumps up and is

cooked, about 25–30 minutes.

6. Heat sauté pan and toast pine nuts, until light brown. Reserve, and let cool.

7. In a blender, combine mint, cilantro, pine nuts and 1/3 cup nectar/stock to make a pesto-like dressing.

8. Add goat cheese and pesto to farro risotto, cream together, and serve immediately.

9. Garnish with a sprinkle of jerk seasoning, and diced mango and papaya.

PER SERVING: 230 CAL; 5G PROTEIN; 7G FAT; 35G CARB (12G SUGARS); 220MG SODIUM; 4G FIBER

Bulgur Almond Cookie Treats Kids will never know there are hidden whole grains in these sweet treats.

Makes 12 cookies 1 cup cooked bulgur (can also use quinoa, amaranth or millet) 2 cups hazelnut or almond flour ¼ cup dried cherries (or substitute any dried fruit) ¼ cup dark chocolate chips (optional, but yummy) ½ cup maple syrup 1½ teaspoons coconut oil 1 teaspoon vanilla ½ teaspoon baking soda Dash of salt 1 tablespoon water

1. Preheat oven to 350°. Grease a cookie sheet.

2. Mix all ingredients together until evenly combined. Spoon a generous tablespoon onto cookie sheet. Press dough with a fork, as with a peanut butter cookie.

Bake 10–12 minutes.

PER SERVING: 200 CAL; 4G PROTEIN; 13G FAT; 21G CARB (13G SUGARS); 80MG SODIUM; 3G FIBER

Live Naturally is excited to partner with Johnson & Wales University. Chef Adam Sacks, an instructor at the Denver campus, and a few of his star students developed these recipes. Known as a recognized leader in culinary education, JWU is changing the way the world eats. For info, visit jwu.edu/denver.

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MAKE IT, BUY IT

Cookies on the ‘Nice’ List You’ll find a little goodness baked into these better-for-you cookies. We’ve lowered the sugar and added healthy twists to your holiday baking.

BY KIMBERLY LORD STEWART

Snow Flurry Thins These thin and crispy, lacy cookies are the perfect treat when you want just a little something sweet.

Makes 2–3 dozen Parchment paper ¼ cup sugar ¼ cup brown sugar 1/3 cup all-purpose flour ¼ teaspoon salt ¼ teaspoon baking soda ½ cup butter, softened 1 egg 2 teaspoons orange juice ½ teaspoon almond extract 2 tablespoons rolled oats ½ cup crushed organic granola Powdered sugar, for garnish

1. Preheat oven to 400°. Line baking sheet with parchment paper.

2. Beat all ingredients except oats, granola and powdered sugar until well mixed. Stir in oats and crushed granola.

3. Drop dough on baking sheet by scant teaspoons in groups of four, 2 inches apart.

4. Bake 3–4 minutes, until light brown.

Transfer to wire racks to cool.

5. Shake powdered sugar through a small wire-mesh strainer over each cookie until it looks as if they have a light sprinkle of snow.

6. Store in an airtight container.

PER SERVING: 62 CAL; 1G PROTEIN; 4G FAT; 6G CARB (4G SUGARS); 72MG SODIUM; 0G FIBER

22 Fall/Winter 2016

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TIP Do you pour flour into your measuring cup? If so, you may be shorting yourself of baking success.

Baking is science, which means ingredient measurements are important. So when you measure flour, remember to scoop and level off the extra on the top with a knife or wooden spoon handle.

Berry Chia Chews These gluten-free thumbprints are filled with chia jam. We used cherry, but any berry jam will do.

Makes 1 dozen Parchment paper 3 tablespoons almond butter 2 teaspoons coconut oil ½ cup coconut sugar or brown sugar 1 egg 1 teaspoon vanilla ¾ cup almond flour Pinch of baking soda ¼ teaspoon cinnamon CHIA JAM 1 (12-ounce) jar sour cherry jam 2 tablespoons chia seeds

PER SERVING: 153 CAL; 3G PROTEIN; 4G FAT; 27G CARB (19G SUGARS); 44MG SODIUM; 1G FIBER

AARON COLUSSI, STYLE ERIC LESKOVAR

1. Preheat oven to 350°. Line baking sheet with parchment paper.

2. Heat jam in a small saucepan over medium-low heat, until melted and hot. Add chia, and simmer 5 minutes. Set aside to cool.

3. Cream almond butter, coconut oil and sugar in a bowl with a mixer, about 5 minutes. Add egg and vanilla, and mix well.

4. Add almond flour, baking soda and cinnamon.

Stir well, until combined.

5. Bring dough together into a ball, put in a ziptop bag, and place in freezer for 10 minutes.

6. Pinch a bit of dough, and roll into a ball. Place your thumb in the center to form a shallow cup.

Set on baking sheet. Repeat with all the dough.

Fill each center with jam. Save any leftover jam for morning toast.

7. Bake 8 minutes. Cool on a wire rack. These cookies are best on the day they are made. They tend to soften as time goes on.

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MAKE IT, BUY IT

Chocolate Phyllo Roll-Ups Light and crispy, these sweets are as tasty as they are elegant.

Makes 2 dozen

TIP Melt chocolate in microwave with 50 percent power for one minute. Stir well. Place back in microwave 20 seconds at a time, stirring well each time. The chocolate should have a sheen and a smooth texture.

1. Preheat oven to 425°. Line baking sheet with parchment paper.

2. Place phyllo sheets on piece of parchment paper on the counter; cover with a damp towel.

3. Melt butter in a small bowl; stir in honey.

Stir cinnamon and sugar in a separate small bowl.

4. Place one sheet of phyllo on a clean work surface (place it so the wider edge is facing you). Cut in half up the center with kitchen scissors. Fold each piece in half lengthwise.

Don’t fret if it tears; you can patch it up with melted butter and honey.

5. Brush dough with butter-honey mixture.

Sprinkle lightly with cinnamon sugar.

6. Roll up in a cigar shape to form a tight cylinder. Place on baking sheet. Repeat with all phyllo sheets. Lightly spray each roll with cooking spray; sprinkle each with cinnamon sugar.

7. Bake 3–5 minutes, until golden brown. Place cookies on a cooling rack set on parchment paper.

8. Melt chocolate over low heat or in a microwave (see tip). Stir in coconut oil.

9. Hold cooled phyllo roll over the chocolate, and spoon chocolate to coat one-third of the phyllo. Spoon nuts over the soft chocolate so they stick. Place on rack to set the chocolate.

You may need to refrigerate rolls to set the chocolate if the kitchen is warm. Store in an airtight container lined with parchment, and place parchment in between layers of cookies.

PER SERVING: 139 CAL; 1G PROTEIN; 8G FAT; 16G CARB (10G SUGARS); 47MG SODIUM; 1G FIBER

24 Fall/Winter 2016 / Live Naturally

NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

AARON COLUSSI, STYLE ERIC LESKOVAR, PORCELAIN SPOON AND DISH LIZQUAN.COM

✳

Parchment paper 12 sheets phyllo dough, thawed 6 tablespoons unsalted butter (or coconut oil) 6 tablespoons honey 2 teaspoons cinnamon 1 tablespoon sugar Olive or grapeseed oil cooking spray 8 ounces dark chocolate chips 2 teaspoons coconut oil ½ cup chopped pecans

BUY IT CHEAT SHEET SUGAR SUBSTITUTES

There’s nothing better than home-baked cookies that fill your house with delicious smells. But if you’re short on time or ingredients, the next best options are at the store.

You may not believe some of these are gluten-free.

Sugar plays a unique role in baking—it caramelizes to give baked goods a light-golden color, and it tenderizes the dough.

These are just a few reasons why it’s not so easy to replace sugar with alternative sweeteners. If you would like to try, here is a substitute cheat sheet to help with your home baking.

AGAVE NECTAR ∞ Substitute 1 cup sugar with 2/3 cup. ∞ Reduce recipe liquid by ¼ to 1/3. ∞ Reduce oven temp by 25°.

BROWN RICE SYRUP ∞ Substitute 1 cup sugar with 1¼ cup. ∞ Reduce recipe liquid by 3 tablespoons; add 1⁄16 teaspoon baking soda for baked goods. Or, if the recipe doesn’t call for liquid, add 22/3 tablespoons flour plus ½ teaspoon baking soda.

GLUTINO GLUTEN FREE CHOCOLATE VANILLA CREME COOKIES A healthy take on a classic, these little sandwiches are likely to please all gluten-free palates.

With crisp chocolate cookies on the outside and moist vanilla crème on the inside, they’re just calling for you to dip them in a cool glass of milk.

NATURE’S BAKERY BLUEBERRY FIG BAR Looking for an on-the-go snack or quick energy boost, minus high-fructose corn syrup and artificial ingredients? With a balance of whole grains, sweet blueberries and power-packed figs, these soft, moist bars are full of flavor and goodness. Also certified vegan and kosher.

COCONUT OR DATE SUGAR: ∞ Substitute 1 cup sugar with 2/3 cup. These two sugars can easily replace brown sugar in recipes.

MAPLE SYRUP ∞ Substitute 1 cup sugar with 2/3 cup. ∞ Reduce recipe liquid by ¼ cup; reduce oven temperature by 25°, and add 1/8 teaspoon baking soda.

STEVIA ∞ Substitute 1 cup sugar with ½ cup sugar mixed with ½ to 1 teaspoon stevia.

Substitute no more than half of the sugar with stevia for baked goods, because stevia doesn’t have enough bulk to replace all the sugar. You also may need to triple the vanilla or other extract to mask stevia’s bitter flavor.

ENJOY LIFE DOUBLE CHOCOLATE HANDCRAFTED CRUNCHY COOKIES Love sweets but worried about allergens? All Enjoy Life products are free from the top eight allergens: wheat/gluten, dairy, peanuts, tree nuts, egg, soy, fish and shellfish. These decadent cookies will satisfy chocolate lovers with natural cocoa powder and chocolate chips.

TATE’S BAKE SHOP CHOCOLATE CHIP COOKIES Winner of numerous awards, including Outstanding Cookie from Consumer Reports, these crispy, crunchy, buttery bits of goodness are made with all-natural ingredients and filled with semisweet chocolate chips, plus a tinge of caramel and vanilla flavors. Go ahead, have another.

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HEALTHY KITCHEN

Party Starters The holidays are about spending quality time with friends and family. So why are you always in the kitchen? It’s time to change that with these small-plate recipes. They are easy enough to lower your stress but fancy enough to suit any holiday event.

Arrange taco fillings in colorful bowls on a tray for your guests to make their own.

BY KIMBERLY LORD STEWART TURN TO PAGE 28 FOR RECIPES

Mini Red and Green Turkey Tacos with Cranberry Salsa

26 Fall/Winter 2016 / Live Naturally

BuffaloRoasted Florets

Sugar Peas with Mustard Mayo

Cucumber Scallops

AARON COLUSSI, STYLE ERIC LESKOVAR

Caprese Canapés

Marinated Mushrooms

✳

Head to livenaturallymagazine.com for another delicious appetizer recipe—Artichoke Dip with Three-Pepper Trilogy.

livenaturallymagazine.com

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HEALTHY KITCHEN

Mini Red and Green Turkey Tacos with Cranberry Salsa Tiny tacos are a clever way to turn holiday leftovers into party-perfect appetizers.

Makes 20 small tacos 1 package spinach tortillas (try Mission brand) 1 package sun-dried tomato or jalapeno cheddar tortillas (try Mission brand) 12 brussels sprouts, cored and thinly sliced 6 tablespoons extra-virgin olive oil, divided Small butternut squash; peeled, deseeded and cut into 3-inch flat batons (about 2 cups) 3–4 pounds precooked turkey breast or dark meat 20 fresh sage leaves CRANBERRY SALSA ½ cup prepared cranberry sauce ½ cup prepared tomatillo sauce (in international aisle) 1 jalapeno, seeded and finely chopped 1 teaspoon fresh orange zest 1 orange, peeled and coarsely chopped

1. Prepare salsa by mixing all ingredients.

Chill to merge flavors.

2. Set aside a large serving platter or individual bowls for each ingredient.

3. Cut tortillas into 5-inch rounds using a large ring mold or an empty 28-ounce tomato can (see tip below). Arrange on serving platter.

4. Loosen brussels sprouts with your hands so they look like finely shredded coleslaw. Heat large nonstick or castiron skillet to medium high. Add 2 tablespoons oil, and heat until it shimmers. Add brussels sprouts and cook 5–10 minutes, until light brown.

Remove from pan, and place on serving platter.

Tiny Tacos Save a 28-ounce tomato can to cut out large wraps into pint-sized tortillas. You should get three tortillas from each wrap by cutting close to the edges.

5. Add 1 tablespoon oil to pan, if needed.

Sauté squash until soft and golden brown, 8–10 minutes. Remove from pan, and place on serving platter.

6. Shred turkey meat into fine pieces with your fingers or a fork. Briefly sauté turkey in pan to warm it up. Remove from heat, and place on serving platter.

7. Add 3 tablespoons oil to pan; raise heat to high. Add sage leaves and watch carefully until they are crisp, 30–60 seconds depending on your stovetop. Remove from pan, and drain on paper towels. Place on serving platter.

8. Let guests make their own tacos from the buffet table. Serve with crispy sage leaves and cranberry salsa.

PER SERVING: 292 CAL; 22G PROTEIN; 13G FAT; 22G CARB (4G SUGARS); 830MG SODIUM; 1G FIBER

Buffalo-Roasted Florets Health-seeking wing lovers and vegetarians alike will clamor for these slightly addictive, spicy morsels of broccoli and cauliflower.

Serves 8–10 1 large broccoli tree (or two smaller stems) 1 small head cauliflower 2 (12-ounce) bottles red wing sauce (We like Frank’s RedHot, because it’s made with natural ingredients.) ½ cup extra-virgin olive oil 2 (8-ounce) boxes seasoned breadcrumbs (regular or gluten-free) Prepared lower-calorie blue cheese dressing Celery sticks

1. Preheat oven to 450°. Line two baking sheets with parchment paper.

2. Remove stem from broccoli, and core cauliflower. Cut into bite-sized florets.

Wash and dry extremely well.

3. Stir wing sauce and oil in a large bowl.

Add vegetables, and stir until well coated.

4. Place breadcrumbs in a pie plate.

Dredge florets in the crumbs a few at a time. Set on baking sheet.

5. Bake 15–20 minutes, until golden brown.

6. Place on a serving platter, and serve with blue cheese dressing and celery sticks.

&

Fast Easy Appetizers Last-minute guests? No worries. Try these four quick appetizers that take 10 minutes to pull together.

SUGAR PEAS WITH MUSTARD MAYO Stir 1 teaspoon Dijon mustard with ¼ cup mayonnaise. Whip 3 tablespoons of whipping cream; fold into mustard/ mayo. Stir in 2 tablespoons chopped, fresh chives. Serve with sugar peas for dipping.

CAPRESE CANAPÉS Cut artisan whole-grain sourdough bread into squares. Brush with olive oil, and broil until toasted. Top with thinly sliced fresh mozzarella, a tomato slice and sliced cured olive.

Place under broiler until cheese is melted.

CUCUMBER SCALLOPS Cut English cucumbers into eight 1-inch rounds. Hollow out the centers, and fill with guacamole. Slice 2 diver scallops into thin slices (4 per scallop). Season with salt and pepper. Sauté in olive oil over high heat until browned, 2–3 minutes.

Drain, and top each cucumber with a scallop slice. Serve with lime.

TIP Thick, sweet diver scallops are pricey, so thin slices will cut your costs. Dry each scallop well with paper towels. Slice thinly into 3–4 rounds with a sharp knife. Don’t overcook; sauté quickly over high heat until golden.

MARINATED MUSHROOMS Place 12 small, washed white mushrooms (or cut into quarters) into a ziptop bag with 1 tablespoon balsamic vinegar, 3 tablespoons extra-virgin olive oil, 1 clove crushed garlic, salt and pepper. Let sit for 10 minutes, and serve with toothpicks.

PER SERVING: 308 CAL; 7G PROTEIN; 20G FAT; 28G CARB (5G SUGARS); 1,823MG SODIUM; 5G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

28 Fall/Winter 2016 / Live Naturally

boost Cardamom Spice up your supplement regimen with this anti-cancer, pro-heart herb.

BY KELLEE KATAGI

What is it?

Called the Queen of Spices, cardamom is an herb native to India and other South Asian countries that helps give chai tea its distinct taste. There are three main varieties, but the most common is called green or true cardamom (Elettaria cardamomum).

Inside its green pods are tiny black seeds, which are often ground to release their flavor. Cardamom has also been used for thousands of years in Ayurvedic practices and traditional Chinese medicine to treat a variety of ailments.

Use it for Cardamom ia good for cardiovascular health; treating asthma, gastrointestinal distress, urinary tract infections and muscle spasms; and cancer prevention.

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The science Modern science has a long way to go to catch up with traditional medicine’s love affair with cardamom, but initial studies

have been promising (although most of the research has been done on animals). Studies out of India and Bangladesh suggest that cardamom has antioxidant properties, reduces blood pressure and may fight asthma.

A few studies, including one in the Journal of Medicinal Food, indicate that cardamom may have anti-cancer properties.

How to take it Cardamom is so nutrient-dense that even using it as a spice in food or tea can have benefits. It is also available in capsules and tinctures, and as an essential oil.

Cardamom comes in both pods and ground form.

Flavor is strongest in pods as grinding can diminish the flavor.

Cardamom’s flavorful pods and seeds are a staple, as you might expect, of cuisine in its native South Asia, as well as in the Middle East. More surprising is its widespread presence in Scandinavian dishes—word has it that the Vikings went cuckoo for cardamom during their 10th-century raids on Constantinople.

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boost

SUPPLEMENTAL HEALTH CARE

daily—at the first signs of a cold reduce the severity of their colds and have fewer symptoms than subjects who don’t use the herb.

Though there are nine species of echinacea, those most commonly used for their medicinal benefits are Echinacea angustifolia, Echinacea pallida and Echinacea purpurea. You’ll find this healing herb in capsules, extracts and soothing teas.

Vitamin D Protects the Body from Infection Best known for benefitting bone health, vitamin D can also ward off infections, according to a number of studies.

Exposure to sunlight is the most • natural way to absorb vitamin Keep your immune system heal D, but it requires being out in thy this fall with natura the sun without sunscreen, l supplements, plus a healthy which could put you at risk for diet, regula r exercise and plenty skin cancer, so many experts of sleep. consider supplementation a • better option. The Recommended Dietary Allowance (RDA) for vitamin D for adults up to age 70 is 600 international units (IU), though most supplements deliver a dose of 1,000 IU, which is well within safe parameters.

The two forms of vitamin D are D2, also known as ergocalciferol, and D3, or cholecalciferol. Vitamin D3 supplements are available in several forms—capsules, soft gels and increasingly popular gummies, to name a few. They’re often made from fish oil, such as cod liver oil, and may contain essential fatty acids as well. Vegetarians may prefer a plantbased vitamin D2 supplement (also available in a variety of forms, including capsules, tablets and oral sprays), although study findings suggest that D3 Five natural supplements to defend your body against infectious more effectively raises vitamin D levels organisms and other invaders. BY KAREN MORSE, MPH in the blood.

Immunity Boosters

he immune system is a vast network of cells, tissues and organs that work in tandem to protect your body from bacteria, viruses and other invaders.

In most cases, the body does a good job fighting off the bad guys, but quality nutrition and supplementation can assist in keeping the immune system in top form. Try one of these five immuneboosting supplements to stay happy and healthy this fall.

30 Fall/Winter 2016 / Live Naturally

Echinacea Alleviates Cold Symptoms This popular Native American herb is in high demand when cold and flu season is in full swing. Although some scientists dispute the benefits of echinacea, there’s plenty of research to support the immuneboosting benefits of this purple, coneshaped flower. A number of clinical trials have shown that people who take echinacea—300 milligrams, three times

Probiotics Improve Gut Health to Enhance General Health A daily probiotic can support your gut health. And an increasing amount of research has also shown that a healthy gut can strengthen the immune system, which translates to overall better health.

Two of the most prevalent and wellstudied probiotic species are lactobacillus and bifidobacterium, which are found in

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T

clip the majority of supplements on the market.

Probiotic supplements come in capsules, tablets and powders. According to the University of Maryland Medical Center’s Complementary and Alternative Medicine guide, doctors recommend a daily dosing range of 1 billion to 15 billion colony-forming units (CFUs) for maintaining intestinal health.

Zinc Boosts Your T Cell Levels An important trace mineral, zinc is It’s a good idea essential to immune system health. to speak with However, a 2013 study reported that your physician approximately 17 percent of the world’s before starting population is at risk for zinc deficiency to use any new supplement, because of inadequate nutrition. particularly if While the majority of Americans get you’re being zinc from food (some of the best sources treated for are oysters, beef, lobster, pork, baked any medical conditions. beans, chicken, yogurt, cashews, chickpeas and oatmeal), some days our diets are lacking. The RDA for zinc for adults is low— between 8 and 11 milligrams per day (mg/day)—so if you take a good daily multivitamin, you’re already set.

Research suggests that slightly more zinc could lower the risk of catching a nasty cold. A recent study published in The American Journal of Clinical Nutrition found that zinc supplementation of 30 mg/day boosted the number of T cells (white blood cells that are critical to a strong immune system) in nursing-home residents.

Astragalus Stimulates the Immune System and Combats Stress Astragalus has been used for centuries in traditional Chinese medicine (TCM) and is thought to replenish energy or qi, which TCM closely links to immunity. It is also used to treat a number of immunodeficiency disorders that impair the immune system’s ability to fight viruses and bacterial infections, as well as an adjunct to mainstream cancer treatment.

Astragalus is one of many adaptogenic herbs that may be prescribed alone or in combination to help the body deal with stress, a risk factor for a number of diseases.

TCM practitioners recommend daily astragalus supplementation to maintain a healthy DID YOU KNOW that the immune system, as well body is constantly as to improve energy and generating immune cells? sleep quality. Astragalus Factors such as aging, is available in a number stress and diet all affect the of dose strengths and strength of our immune formulations, and dose system. In addition to depends on age, weight these supplements, make and other factors, so it is sure to eat a well-balanced best to work with your diet, get enough rest and doctor to find out what is maintain a healthy weight right for you. for optimal health.

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try A Savory Spin on Oatmeal Branch out with this twist on your favorite breakfast.

Oatmeal is a nutritious way to stay fuller longer, according to several studies. You’ve most likely eaten this hearty whole grain for breakfast with fruit and other sweet toppings, but it tastes equally as delicious as a savory snack or meal, at any hour of the day. Give this tasty recipe—a healthy take on cheese grits—a try.

Sprouted Grain Oatmeal with Bacon, White Cheddar and Fried Egg 1 serving

✳

This recipe comes courtesy of thinkThin®, makers of nutritious high-protein bars, protein-packed oatmeal, snack bites and smoothie mixes. Learn more at thinkproducts.com.

1. Heat nonstick pan over medium heat. Add bacon; stir occasionally until crispy. Remove from pan, and set aside.

2. Add shallot to pan, and cook, stirring occasionally, until browned.

3. Add water to pan; then add oatmeal.

Cook on low heat for 1 minute.

4. Add cheese and reserved bacon; stir, and pour into a bowl.

5. Crack egg, and add to pan; cook on medium heat until the white begins to set. Flip egg, and cook 30 seconds longer. Place egg on top of oatmeal.

Top with chives, and serve. *For a vegetarian option, use a seitan or tempeh bacon.

PER SERVING: 390 CAL; 23G PROTEIN; 15G FAT; 39G CARBS (9G SUGARS); 520MG SODIUM; 6G FIBER

32 Fall/Winter 2016 / Live Naturally

AARON COLUSSI, STYLE ERIC LESKOVAR

1 slice of bacon, diced* 2 tablespoons minced shallot ½ cup water 1 packet thinkThin® Original Sprouted Grains Protein & Fiber Hot Oatmeal (or your favorite unsweetened instant oatmeal) 2 tablespoons grated white cheddar cheese 1 egg 1 tablespoon sliced chives

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Living Well is an advertising platform of RB, the manufacturer of Move Free, Schiff Calcium, and MegaRed.

©2016 RB REV. 090716

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save $2

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when you purchase any one (1) 1.5 L ZICO® 100% Chilled Coconut Water or Juice Blend

MANUFACTURER'S COUPON OFFER VALID 10/3/2016-1/30/2017 Consumer: Only one coupon per purchase. Limit of 4 like coupons in the same shopping trip, per day.

You pay sales tax and/or deposit charge. Coupon may not be assigned, transferred, purchased, sold or reproduced. Any other use constitutes fraud. Cash Value 1/100 of 1¢.

Retailer: We will reimburse you for the face value of this coupon, plus 8¢ handling allowance, if you and the consumer have complied with our Coupon Redemption Policy available at the redemption address. Mail coupons to: CMS Dept. 49000, One Fawcett Drive, Del Rio, TX. 78840.

Not redeemable in liquor or tobacco retail outlets.