As spring blooms into summer, the great outdoors beckon—and oh what a beautiful time of year it is! Whether it’s cooling off in a lake, feasting with friends on a patio, spending time in the garden, reading in a hammock, or enjoying outdoor sports, getting outside feels good.
It’s no coincidence that we feel better when we get fresh air and connect more deeply to the natural world. Spending time outside is good for both our bodies and our minds—with research showing it can help encourage exercise; boost concentration; decrease stress, anxiety, and depression; reduce heart disease and diabetes; and improve overall well-being.
It doesn’t take long to reap these wonderful health benefits either. Evidence suggests that those who spend at least two hours per week in nature report significantly better health and well-being, with a notable drop in the body’s stress hormone—cortisol— after just 20 minutes of time spent in green space.
These benefits can be seen among all ages too.
Studies have found that children who play in green spaces not only have better focus but also learn motor skills faster and move more. Meanwhile, seniors living near walkable green spaces have been found to live longer, and those who garden can reduce their risk of developing dementia by an estimated 36 percent!
Time in nature can be so impactful to human health that some doctors are now providing their patients with prescriptions to get outside and connect with nature—also known as nature therapy or ecotherapy.
But you don’t need a prescription or an elaborate escape to enjoy the benefits of the great outdoors. Whether it’s exploring a sprawling nature reserve, playing with the kids at the park, or tending to a window box of herbs, fitting nature into your day can come in endless forms.
In this issue, we have all you need to help savor every minute outside this season, including
mouthwatering dishes that will inspire you to fire up the BBQ and get grilling (p. 16) and adventurous plant-based Korean vegan recipes (p. 14) that are perfect for entertaining alfresco.
Unfortunately, connecting with nature can be hard when seasonal allergies hit, so we also offer a helpful roundup of natural supports (p. 30), so you can put the sneezing and itching behind you and get back to the sunshine.
We know, and science shows, that more time outdoors can help improve immune health. In this issue of Live Naturally, we share this and other great tips for supporting your immunity (p. 24), and then explore how you can be gentler on your body and the planet with everything you need to know about environmental toxins and how to avoid them (p. 6).
We hope these pages will inspire you to get out and connect with nature in new and wonderful ways that support your health and happiness.
We’ll see you outside!
—The Live Naturally team
Kkanpoong Tofu ( 깐풍두부 • Spicy Crunchy Garlic Tofu), 14
Omma’s Korean BBQ Sauce, 15
Turkey Meatball Skewers with Cinnamon, Coriander, and Cumin, 18
Grilled Figs and Butter Lettuce with Honey Yogurt Dressing, 18
Grilled Pineapple Pops with Coconut Lime Cream, 19
Bánh Mi Burgers with a Kick, 20 Jackfruit and Grilled Corn Stuffed Poblano Peppers, 21
Tex-Mex Taco Pizza, 22
Beet Falafel Burgers with Dilly Tahini Sauce, 23
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Food fermentation is nothing new. In fact, fermentation was one of humankind’s original ways to preserve and enhance food. However, fermented foods have recently re-entered the spotlight along with a growing body of research supporting their benefits.
Fermentation occurs when beneficial microorganisms (e.g., bacteria and fungi including yeasts and molds) grow and transform the properties of food. The end-product determines whether it is classified as a fermented food or a probiotic fermented food. These terms often get misused, though key differences exist.
Fermented foods don’t require a documented health benefit and may or may not contain live microbes at the time of consumption. For example, foods such as bread, chocolate, soy sauce, and most wines and beers undergo fermentation when produced but do not contain live microorganisms when they’re eaten.
Probiotic fermented foods or foods labelled as containing probiotics, on the other hand, must have a demonstrated health benefit provided by live microorganisms present in the product (e.g., yogurt, kefir).
The health benefits of fermented foods are promising. For starters, fermented foods may have more bioavailable vitamins, prebiotics, enhanced digestibility, and reduced toxins. Some contain active cultures or probiotics. And recent research has revealed the following benefits:
1 Microbiome and digestive support
• Beneficial microorganisms in fermented foods can colonize the gut, increasing microbiome diversity.
• In addition, foods such as kefir—the most widely studied fermented food— may be better tolerated
by people with lactose malabsorption and have beneficial effects for associated gastrointestinal symptoms.
2 Anti-inflammatory and immune health
• Certain fermented foods may enhance immune function, reduce frequency and duration of respiratory infections, and have antioxidant and anti-inflammatory properties.
3 Reduced risk of chronic diseases and mortality
• Frequent intake of certain fermented foods may be associated with better cardiovascular health and a reduced risk of type 2 diabetes, cancer, and mortality.
Try adding an extra touch of flavor and nutrition to your routines with these simple strategies.
• Add kefir or yogurt to smoothies, granola, cereal, or overnight oats.
• Top mashed potatoes, grain bowls, sandwiches, wraps, salads, soups, stir-fries, or tacos with sauerkraut or kimchi.
• Add grilled tempeh or fermented vegetables to a grain bowl, salad, or wrap.
It has been well documented that our gut microbiomes have suffered from industrialization. One antidote: add more (beneficial) bugs to your life!
Katy Keogh is a food and behavior change expert with interests in mindful eating, digestive health, anti-inflammatory and culinary nutrition. She is a certified intuitive eating counselor and registered dietitian with Kroger Health.
Uncovering lifestyle strategies for toxin-free childhoods
BY ISABELA VERAFrom the air they breathe to the food they eat, children can be exposed to a range of harmful toxins in their environments each day. Thankfully, there are many simple ways you can help to minimize toxin exposure.
Children are more vulnerable to exposure to environmental toxins than adults for many reasons. Firstly, toxins can be passed onto fetuses and babies during pregnancy and breastfeeding, putting children at increased risk of childhood illness and development disorders.
Since children’s bodies are smaller, any toxins they ingest effectively come in a larger dose. Given their proximity to the ground, children are physically closer to toxins lurking in dust and soil.
Kids consume more water and milk, which are potential vectors of toxins, for their size than grown-ups do. And as any parent or caregiver is aware, kids are more likely to engage with their environment using their mouths and hands, giving toxins a direct entry point.
Finally, according to Dr. Laura Nicholas, ND, limits on safe toxin exposure are often based on studies done on adult males, meaning that we don’t have a solid understanding of safe toxin loads for little ones.
These factors put children at heightened risk of being exposed to hazards that can alter their cognitive function and development. In children, exposure to toxins has been linked to developmental delays, hormonal disturbances, respiratory and skin issues, obesity, and intellectual disabilities.
Research on the impact of environmental toxins on children is usually done retroactively given ethical considerations, making it hard to draw conclusions. “We won’t be able to get better data,” says Nicholas. “What we need is more data over time on these issues.”
Common environmental toxins include naturally occurring compounds such as lead, mercury, benzene, and formaldehyde, as well as synthetic substances such as bisphenol A (BPA) and bisphenol S (BPS), parabens, pesticides, phthalates, polychlorinated biphenyls (PCBs), and toluene.
Many of these toxins can be found in household sources: food residue, food packaging, household
What’s an environmental toxin?
Environmental toxins are chemicals or other factors present in our environment that may cause adverse health effects in the people exposed to them.
While sunscreen is meant to protect skin from sun damage, you may have heard that some can do more harm than good—but not all sunscreens are created equal.
For a gentler option you can feel good about slathering on, opt for mineral-based sunscreens with titanium dioxide or zinc oxide. These provide ample protection without unwanted chemicals being absorbed into the skin.
For children older than six months , apply a generous amount of water-resistant, broad-spectrum (UVA and UVB-blocking) sunscreen, of at least 30 SPF, 30 minutes before heading outside. Be sure to reapply every two hours or after swimming and sweating. According to the American Academy of
Babyganics Mineral Based Sunscreen Lotion for broad-spectrum, SPF 50 protection in a nonallergenic, tear-free formula.
Dermatology Association, parents should minimize sunscreen use on children under six months.
In addition, be sure to keep little ones protected under a stroller hood, umbrella, or other form of shade. Dress babies in lightweight, long-sleeved clothing as well as a wide-brimmed hat and sunglasses with UV protection (if they’ll allow it!).
dust, foam-filled furniture, carpeting, personal hygiene products, and tap water. Kids may encounter toxins at home, school, daycare, and even outside when playing in sand or dirt.
It may feel overwhelming, but there are straightforward steps you can take to cut down on children’s toxin exposure. Nicholas recommends starting with the air they breathe.
Consider getting a high efficiency particulate air (HEPA) filter for your home, flick on the vent fan when cooking, and avoid exposing children to secondhand smoke. Get children out in nature as much as possible and bring nature to you with airpurifying house plants.
Take a look at things that go in your child’s body, like food, water, and medications. Choose organic foods as much as possible and wash produce well. Choose glass, stainless steel, or ceramic containers
New research has found that plastic toys can contain more than 100 harmful chemicals. To choose toys that are better for people and the planet, look for those made of natural materials, like wood or organic cotton.
and tableware instead of plastic containers, and if you’re worried about the quality of your tap water, consider investing in a filter.
Keep an eye on young children at the park and gently discourage any erroneous snacking on sand or dirt. Talk to a pediatrician about the possibility of cutting down on non-essential medications that may put strain on a child’s liver and slow down their natural detoxification processes.
Finally, think about what goes on your child’s body: lotions, shampoos, soaps, and household cleaning products. Where possible, shift to natural, nontoxic, and fragrance-free options, and dust and vacuum your home frequently.
Although it’s not always possible to completely avoid antibacterial soaps and sanitizers, children should be encouraged to wash their hands with natural soap and water as much as they can.
Isabela Vera is an ocean lover and dog mom from the West Coast. Her work focuses on sustainable food systems and regenerative agriculture. You can find her on Instagram @ isabelajvera.
Nut Thins
This delightfully nutty cracker is sturdy enough to hold dips and toppings while offering a satisfying crunch that makes for a delicious snack—even on its own. Made with California rice flour and Blue Diamond Almonds, this gluten-free cracker offers a health-minded option that doesn’t compromise on taste. Blue Diamond Nut Thins will make your next appetizer platter or midday snack a hearty taste adventure.
Healthy and delicious, whether added to your next show-stopping charcuterie board or thrown in a backpack on the go
Meat Sticks
Who said snacks need to be complicated? Chomps Meat Sticks let you stick to the basics: zero sugar and plenty of protein, in a range of mouthwatering flavors. Made with only the best real ingredients and no fillers, these snacks are keto friendly, low carb, and allergy friendly. Nosh easy knowing Chomps Meat Sticks are a clean and satisfying snack for yourself, your family, and your guests.
Puffzells
Big puff flavor with fun pretzel crunch—Puffzels are your trusty sidekick for snack time when you need a taste-bud-tantalizing, but not overly filling, flavor-packed bite. Puffzells are made with whole grains and are totally gluten free, all natural, vegan, kosher, and Non-GMO Project Verified, with no artificial colors or flavors, trans fat, preservatives, or cholesterol. Pick from their delicious range of flavors, including aged cheddar, homestyle, honey mustard, and wild buffalo.
With great taste and texture, pecans are extremely versatile and can mix with almost any flavor profile to lend a nutrient-packed punch to your appetizer, snack, meal, or dessert. Pecans contain 12 g of “good” fats and only 2 g of monosaturated fats per 1 oz serving. In addition, they are a good source of fiber and boast 3 g of protein. So, the next time you are hungry and find yourself reaching for a snack, consider pecans to enhance the flavor of your favorite treat and provide a boost of fiber to help you stay full longer.
Chickpeas
If you haven’t experienced the bold taste of Saffron Road Chickpeas, a delectable guilt-free snack packed with protein and nutrition, you’re in for a treat. Roasted to crunchy perfection and available in a range of internationally inspired flavors—whether swirled in rich authentic spices or enrobed in decadent dark chocolate—you’ll will have a hard time putting these down! Made without artificial ingredients, enjoy these protein-packed organic chickpeas for snacking you can feel good about.
DIRECTIONS
Preheat oven to 300 degrees F and line a baking sheet with parchment paper.
In a large bowl, whisk the beaten egg with a fork until frothy. Add pecans and fold until coated.
Sprinkle pecans with brown sugar, chili powder, and smoked paprika. Stir to evenly coat.
COOK TIME: 45 MINUTES
MAKES 2 CUPS FOR 6 SERVINGS
INGREDIENTS
1 large egg white, beaten
2 cups raw pecan halves
2 tablespoons light brown sugar
2 teaspoons chipotle chili powder
2 teaspoons smoked paprika
3/4 teaspoon salt
Spread pecans in an even layer on the baking sheet. Bake pecans for 40 minutes, stirring halfway through. Allow pecans to cool completely.
* Store in an airtight container for up to 4 days.
NUTRITIONAL FACTS
Pecans aren’t just meant for pies. They’re a versatile powerhouse chock full of flavor, plus a robust and nutrient-rich superfood! You won’t be able to eat just one. Find
250 calories, 24g fat, 2g saturated fat, 320mg sodium, 10 mg carbs, 4g fiber, 4g protein
Tack these onto your grocery list to level-up your next BBQ
Beyond Burger Plant-Based Patties
Whether you’re vegan, vegetarian, or just trying to eat less meat, Beyond Meat
Beyond Burger Plant-Based Patties ensure you always have a delicious plant-based option on hand. Using a wellcrafted recipe that mimics the look, feel, and taste of meat, Beyond Burgers pack 20 g of plant-based (pea and brown rice) protein per burger. Sit back and enjoy knowing these patties are kosher and contain no antibiotics or hormones, gluten, soy, or GMOs.
Original Bar-B-Q sauce
Frozen Vegetables
Avocado Oil
Stubb’s Bar-B-Q sauces are a staple in any grill master’s toolkit. And though Stubb’s Texas-style sauce bottles are no longer corked with a jalapeno (as they once were), the flavor is as authentic as when C.B. Stubblefield started making it more than 50 years ago. Toss meats, veggies, and even beans in your choice of Stubb’s six carefully crafted flavors serving up sweet, spicy, and everything in between. Did we mention its free from gluten and high-fructose corn syrup? Bon appétit!
Tattooed Chef has become a force in the world of plantbased foods with a growing lineup of convenient and flavor-packed products. Their Frozen Plant-Based Butter Balsamic Glazed Vegetables contain a blend of precooked and seasoned green and yellow zucchini, red peppers, asparagus, and fresh cherry tomatoes topped off with a bright and tangy balsamic glaze. Flash frozen to lock in those nutrients, this convenient side goes from the freezer to the grill basket in seconds.
Whether you’re seasoning your grates or adding a light coat to your grill-ready ingredients, choosing an oil like Primal Kitchen’s Avocado Oil with a high smoke point is key. Roast, sear, sauté, grill, or drizzle—this hearthealthy cooking oil has a neutral flavor, which allows that charred and smoky deliciousness to shine through. As an added bonus, Primal Kitchen’s Avocado oil is Non-GMO Project Verified and is primarily made up of monounsaturated fat—a better-for-you fat than saturated and trans fats.
Ingredients
Crust:
1/4 cup rolled or quick oats
2 cups scooped and lightly packed
Blue Diamond Almond Flour
1/2 cup packed brown sugar
1/4 cup butter, melted
1/4 teaspoon salt
1 egg
Topping:
1 (8-oz.) package cream cheese, softened
1/2 cup vanilla, lemon or lime Greek yogurt
1 teaspoon almond extract
Sliced fresh strawberries
Fresh blueberries
Fresh raspberries
Process oats in a food processor until flour-like in texture. Add almond flour, brown sugar, butter, salt and egg; pulse to form a dough. Remove from food processor and gather into a ball. Cover and refrigerate for at least 1 hour. Press dough evenly into a 9-inch tart pan and pierce well with a fork. Bake at 350°F for 25 to 30 minutes or until crust is golden brown; let cool completely. Beat together cream cheese, yogurt and extract and spread evenly into the tart crust. Top with berries and chill until ready to serve.
Sparkling Juice
Fruity, fizzy, delicious—Izze’s sparkling juices are as refreshing as they look. Made with pure fruit juice topped off with a dash of sparkling water, Izze keeps it simple and skips on caffeine, added sugars, high-fructose corn syrup, and preservatives. With a variety of natural flavors including blackberry and clementine, it’s not hard to find a favorite!
Dark Chocolate Coconut Bars
SERVES UP TO 24
1 1/2 cup Blue Diamond Almond Flour
2 1/2 Tbsp
coconut flour
1 tsp baking soda
Pinch of sea salt
1/4 cup softened butter
1/4 cup brown sugar
1. Preheat oven to 350 F.
1 egg
1/2 Tbsp vanilla
1/4 cup Blue Diamond Sliced Natural Almonds
1/2 cup semisweet chocolate chips
1/2 cup sweetened coconut flakes
2. Line two baking sheets with parchment paper.
3. In a large bowl, combine almond flour, coconut flour, baking soda, and sea salt.
If you struggle to keep your hand out of the candy jar, curb your cravings with
Unreal Dark Chocolate Coconut Bars. Made with just dark chocolate, organic coconut, and organic cassava syrup, these tasty vegan treats include three grams of sugar per bar with no gluten, soy, GMOs, sugar alcohols, or artificial sweeteners. Who knew three ingredients could taste so good?
Almond flour is a great gluten-free alternative that adds a yummy touch of nuttiness to your recipes. Made with blanched California-grown almonds, and Non-GMO Project Verified, this sifted flour is a good source of protein and heart-healthy fats. Try it in these quick and easy Happy Joy Cookies for the perfect make-ahead dessert that travels well and doesn’t dirty any additional dishes.
4. In a separate bowl, beat together butter, brown sugar, egg, and vanilla.
5. Slowly stir in dry ingredient mix until evenly blended through.
6. Once dough forms, fold in Blue Diamond Sliced Natural Almonds, chocolate chips, and coconut flakes.
7. Roll into 1-inch balls and place on parchment lined baking sheet. Lightly press down balls into a disc shape. Bake for 12 minutes.
PER SERVING: 100 CAL; 2 G PROTEIN; 8 G FAT; 11 G CARB
(8 G SUGARS); 70 MG SODIUM; 2 G FIBER
Joanne Lee Molinaro began her blog, The Korean Vegan, in 2016, after setting out on a journey to veganize her favorite childhood foods. This quickly turned into a passion project during the pandemic, and her foray into TikTok catapulted her to a now-standing 3 million followers. Followers have come to appreciate Molinaro for her “story time” videos, which are dedicated to sharing and preserving the intricacies of Korean cooking with voiceovers documenting the beauties and struggles of her family’s experience as immigrants.
We hope you enjoy this little taste of Molinaro’s recipes and stunning photography from her bestselling cookbook, The Korean Vegan
SERVES 4
This is the “kid sister” or dongseng recipe to Kkanpoongi (spicy crunchy garlic wings). It’s what you put together when you’re cooking for no one but yourself and your similarly “I’m just hungry and don’t care if it looks impressive” friend or spouse or kids. The potato starch provides for a delightfully crispy texture, and the sauce hits all the right spots—tangy, sweet, and packed with garlic.
1/2 cup potato starch
1 tsp salt
1 tsp fresh cracked Black pepper
1 tsp onion powder
1 tsp garlic powder
1 - 16 oz container extra firm tofu, pressed and sliced into bite-sized cubes
Vegetable oil, for frying
SAUCE 1/4 cup brown rice syrup (or your preferred sweetener)
2 Tbsp water
1 1/2 Tbsp soy sauce (or coconut aminos)
1 tsp rice vinegar
1 Tbsp potato starch
1 Tbsp gochugaru (chili flakes)
1 tsp fresh cracked black pepper
1 Tbsp extra-virgin olive oil
1/2 cup diced red onion
7 cloves garlic, minced
1 carrot, finely diced
1 cup dried Szechuan red chilies
2 scallions, chopped
There is cultural significance in using soy sauce in traditional Korean recipes; however, substituting with coconut aminos will help to lower your sodium intake.
1. Mix together potato starch, salt, black pepper, onion powder, and garlic powder. In large bowl, combine potato starch mixture with tofu. Make sure that all tofu is evenly coated.
2. Add enough vegetable oil to generously coat the surface of your largest nonstick skillet. When oil begins to shimmer, add one layer of coated tofu, making sure pieces do not touch one another (they will stick). You may have to work in batches. Cook tofu on one side until brown, about 3 minutes. Carefully flip tofu and cook until bottoms brown, about 3 minutes. As each batch finishes, place tofu on a wire rack to drain any excess oil. For extra crispiness, fry all tofu a second time for about 30 seconds on each side.
3. Make sauce: In a small bowl, stir together brown rice syrup, water, soy sauce, vinegar, potato starch, gochugaru, and black pepper.
4. In a large wok or skillet, heat olive oil over medium-high heat. When oil is hot, add red onion, garlic, carrot, and dried chilies. Sauté until onion begins to soften, about 3 minutes. Add soy sauce mixture to sautéed vegetables and stir until sauce begins to thicken, about 1 minute.
5. Remove from heat, add fried tofu to sauce, and gently stir so each piece is coated with sauce. Garnish with scallions. Do not continue to cook as the heat will cause the tofu to get soggy. PER SERVING: 712 CAL; 29 G PROTEIN; 44 G FAT; 52 G CARB (16 G SUGARS); 1885 MG SODIUM; 6 G FIBER
MAKES 3 CUPS
One of the very first things my mother ever taught me to make in the kitchen was her Korean barbecue marinade—i.e., the liquid gold you soak your meats and vegetables in before grilling them. Absolutely bursting with umami and garlicky goodness, I like to keep a jar on hand at all times. It’s so simple to make and I often use it in place of soy sauce for many recipes.
1/2 red onion, cut into chunks
3 scallions, trimmed
8 to 9 cloves garlic, peeled
1 cup soy sauce (or coconut aminos)
1/4 cup brown rice syrup (or your preferred sweetener)
2 Tbsp rice vinegar
2 Tbsp mirin
1/2 cup roughchopped Korean pear or apple
1/2 cup roughchopped red bell pepper
1 knob fresh ginger
1 tsp sesame oil
1 tsp freshly ground black pepper
1/4 cup
Mushroom Dashi or water
2 Tbsp potato starch
1. Make marinade: In a high-powered blender, combine red onion, scallions, garlic, soy sauce, brown rice syrup, rice vinegar, mirin, Korean pear, bell pepper, ginger, sesame oil, and pepper and blend until smooth and frothy.
2. Make sauce: Transfer marinade to a medium pot and bring to boil over medium-high heat. Cook liquid until reduced by about one-third, about 20 minutes.
3. In a small bowl, stir together
mushroom dashi into potato starch to create a slurry. Gradually stir slurry into cooking marinade and continue stirring until sauce thickens.
4. Once sauce has thickened, remove it from heat and let it cool (allowing it to thicken a little more). Once cooled, store it in refrigerator for use in next several days or freeze it for future use.
PER 1/2 CUP SERVING: 134 CAL; 1 G PROTEIN; 1 G FAT; 30 G CARB (25 G SUGAR); 102 MG SODIUM; 1 G FIBER
From The Korean Vegan Cookbook: Reflections and Recipes from Omma’s Kitchen by Joanne Lee Molinaro, published by Avery, an imprint of Penguin Publishing Group, a division of Penguin Random House, LLC. Copyright © 2021 Joanne Lee Molinaro.
Joanne Lee Molinaro is a Korean American trial lawyer, born in Chicago, Illinois.
Molinaro started her blog, The Korean Vegan, in 2016, after adopting a plant-based diet. Find her on Instagram and TikTok: @thekoreanvegan. thekoreanvegan.com
Instead of the usual bread crumbs, use rolled oats and you’ll reduce your sodium intake significantly. Grind them up by blitzing them quickly in the food processor until they’re the texture of fine bread crumbs.
TURKEY MEATBALL SKEWERS WITH CINNAMON, CORIANDER, AND CUMIN PG. 18
Eating outdoors can be one of the true pleasures of life—so why wait for summer? When cooking outside, simplicity reigns. But that doesn’t mean we can’t get creative with flavors and format.
Certainly, meat shouldn’t get all the live-fire love. You can also count on grilling to imbue plant-based foods with tantalizing flame-licked flavor goodness. Plus, it’s a surefire way to up the nutritional ante of your alfresco meal.
PHOTOS BY SCOTT YAVISWhether it’s seasonal fruit and veg, flavorful skewers, a pizza, or the not-so-classic burger, everything from dinner to dessert can be thrown down on the grill. And when prepared simply, taking advantage of unique and seasonal flavors and cupboard ingredients, you really can’t go wrong.
Ready to think outside the grill marks? These next-level grilling recipes are sure to please the entire family!
FRESHEN THINGS UP BY THROWING MORE THAN MEAT ON THE GRILL
Fragrant flavors of cinnamon, coriander, and cumin lend a warm spiciness to these meatball skewers made from ground turkey. Serve them on their own as part of a larger meal or take them a step further by adding some grilled veggies and wrapping them in a pita for a portable handheld meal.
SERVES 6
12 oz ground turkey thigh meat
1 shallot, finely chopped
3 garlic cloves, peeled and crushed
1/2 tsp cinnamon
1/2 tsp coriander
1/2 tsp cumin
2 Tbsp finely chopped curly parsley
1 organic egg, lightly beaten
3 Tbsp glutenfree ground rolled oats (see tip)
1/2 tsp salt
1. In medium-sized bowl, combine all ingredients with fork. Using a tablespoon measure, or a melon baller or cookie scoop of same size, scoop and roll mixture into balls. Refrigerate until ready to cook, up to 4 hours.
2. Remove from refrigerator 30 minutes prior to cooking. When ready to grill, place 4 balls on each of 6 moistened wooden skewers, squeezing slightly so the meatballs “grab” the skewer. (Soak skewers for 30 minutes and avoid loading until just before cooking so meat doesn’t pull away from the skewer.) Wipe any excess turkey from tip of the skewer with a small piece of kitchen roll or clean cloth. Grill skewers on grill preheated to 350 F, with lid closed, for approximately 4 to 5 minutes per side or until internal temperature reaches 165 F. Serve immediately.
PER SERVING: 282 CAL; 42 G PROTEIN; 11 G FAT; 4 G CARB (0 G SUGARS); 206 MG SODIUM; 1 G FIBER
Recipe by Helena McMurdo
Figs are often served with yogurt and honey as a dessert. For this salad recipe, yogurt and honey come together in a tangy dressing. The figs are grilled quickly on the barbecue for an extra bit of charred flavor.
SERVES 4
1/4 cup Greek yogurt
1 Tbsp apple cider vinegar
2 tsp honey
1 tsp fresh thyme
1 Tbsp finely diced shallot
1 head butter lettuce, leaves separated, washed, and dried
6 figs
2 tsp extra-virgin olive oil, for brushing
1. In small jar or bowl, combine yogurt, vinegar, honey, thyme, and shallot.
2. Arrange lettuce leaves on large serving platter.
3. Slice figs lengthwise and brush with olive oil. With cover closed, preheat barbecue to 350 F. Lay fig halves face down on hot grill; grill for about 4 to 6 minutes, lifting and replacing them at a 45-degree angle
once to make cross-hatch grill marks. Arrange figs over lettuce and dress with yogurt dressing.
PER SERVING: 112 CAL; 3 G PROTEIN;
2 G FAT; 23 G CARB (19 G SUGARS);
7 MG SODIUM; 4 G FIBER
Coconut cream is made using a chilled can of coconut milk. Be sure to use full fat—not light—coconut cream and chill it well overnight.
14 oz can of coconut milk, chilled overnight
4 tsp lime zest (about 2 limes)
Have a napkin handy when you serve these luscious grilled pineapple skewers. They’re as fun to eat as they are juicy, so we can’t guarantee that everyone stays perfectly clean. Grilled pineapple is a classic, but this version spices things up a bit, with just a pinch of heat—cooled with a dollop of lime-zested coconut cream—that even kids will enjoy.
SERVES 12
About 3/4 cup coconut whipped cream (see tip)
1 Tbsp coconut sugar
1 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp allspice powder
1/4 tsp spicy smoked paprika
Pinch of salt
1 whole pineapple, skin removed, cored, and sectioned into 12 spears
1. About 4 hours in advance, make coconut whipped cream according to directions in the box below and reserve.
2. You can also make sugar-spice mixture ahead of time by combining coconut sugar, spices, and salt, and setting aside. Soak 12 bamboo skewers in water for at least 30 minutes.
3. When ready to serve pineapple, insert soaked bamboo skewer into each piece of pineapple. Lightly dust each spear with sugar-spice mix. Heat grill to 375 F. Brush grill with a bit of neutral-flavored oil (grapeseed oil works well) and place pineapple skewers down at a 45-degree angle to grill grates; cook for 1 or 2 minutes, or until you have a nice grill mark and the pineapple lifts easily. Lift and replace pineapple at the opposite 45-degree angle to make a crosshatch grill pattern. Repeat on the other side.
For maximum effect, chill bowl and beaters overnight. About 4 hours in advance of serving, drain liquid from can (save for another use) and scoop out solid cream. Place cream in bowl of stand mixer. Whisk on high until light and fluffy, about 2 minutes. Add lime zest and mix to incorporate. Reserve, covered, in refrigerator, or chill in a very cold cooler until you’re ready to serve.
4. To serve, scoop a tablespoon of coconut whipped cream into a dish and top with a pineapple skewer. Sprinkle with additional lime zest if desired. Dip pineapple into coconut whipped cream as you eat it.
PER SERVING: 100 CAL; 1 G PROTEIN; 4 G FAT; 18 G CARB (14 G SUGARS); 26 MG SODIUM; 1G FIBER
Recipe by Helena McMurdo
Typical of Vietnamese fare, bánh mi is a familiar Saigon submarine-type sandwich often sold by street vendors. It’s a soft bun loaded with pickled veggies and shaved cucumber piled high onto grilled meat. We jazzed up our version with spicy kimchi and plenty of fresh crisp cucumber to balance it out.
SERVES 4
1 lb lean, organic, grass-fed ground beef
1 tsp finely minced garlic
1 tsp peeled and grated gingerroot
1/2 tsp freshly ground black pepper
1/4 cup low-fat mayonnaise
2 tsp commercially prepared chili garlic sauce
1 tsp fresh lime juice
3/4 cup commercially prepared spicy kimchi, well drained and finely chopped
1/2 unpeeled English cucumber, thinly shaved into rounds
4 whole wheat, brioche, or burger buns of choice, split
8 leafy lettuce leaves
1/2 cup fresh cilantro leaves
GARNISHES OF CHOICE sliced pickles, tomatoes, sprouts, sweet onion, and/or jalapeno peppers
TRY.
DAVE’S KILLER BREAD
ORGANIC HAMBURGER BUNS
With a choice between 21 Whole Grains and Seeds Burger Buns or their artisanal-style Burger Buns
Done Right, Dave’s Killer Bread gives your burger the wholesome bun it deserves— without the high-fructose corn syrup, artificial flavors, and artificial preservatives that you don’t.
1. In large bowl, combine ground beef, garlic, gingerroot, and pepper. Mix with a fork or your hands to blend. Do not overwork meat or your patties will become tough when grilled. Divide mixture into 4 even-sized patties, about 1/2-inch thick. Place on plate and refrigerate. Grease barbecue grate and preheat grill to about 425 F.
2. In small bowl, combine mayonnaise, chili garlic sauce, and lime juice. Stir to blend. Set aside.
3. Place patties on preheated barbecue; grill for at least 3 minutes per side, flipping once, until meat thermometer inserted in thickest portion registers 160 F in center. Remove from heat to clean, warmed plate and cover to keep warm. Burgers will continue to cook as they rest.
4. Lightly spread cut sides of buns with some mayonnaise mixture. Place cut side down on grill and lightly toast.
5. To assemble, divide remaining mayonnaise mixture evenly among bottom halves of toasted buns. Top each with a couple of lettuce leaves. Place one patty on each. Top with equal amounts kimchi, shaved cucumber, and cilantro leaves. Add additional garnishes if you wish. Cover with top bun halves and serve. PER SERVING: 481 CAL; 37 G PROTEIN; 21 G FAT; 34 G CARB (7 G SUGARS); 695 MG SODIUM; 6 G FIBER
Recipe by Irene McGuinness
It’s important to remember that what we eat affects the world around us. About 57 percent of all food production climate-warming emissions are from livestock feed and the use of cows, pigs, and other animals for food. However, if Americans swapped out their beef for one meal a day, it would reduce the overall US carbon footprint of daily beef-eating by 9.6 percent.
But it’s not just the planet that can benefit from swapping beef for beans (and other plant-based proteins) more often, it’s also your health … and your wallet. Recent scientific evidence suggests adhering to healthy plant-based dietary patterns, which often include more fiber and phytonutrients, can reduce the risk of developing heart disease and your genetic susceptibility to it.
When shopping for meat, look for labels such as grass-fed beef, free-range chicken, wild salmon, or regeneratively farmed options to lower the carbon footprint of your diet.
If you’ve ever seen a spiky green fruit with a starchy, fibrous interior, you may have been looking at a jackfruit. However, in this dish, we opt for the prepared variety, which will save you the time and considerable effort it takes to clean fresh jackfruit. When paired with jackfruit’s meaty texture and barbecue-grilled corn, these smoky stuffed poblano peppers make for a deliciously satisfying meal.
SERVES 4
3/4 cup sliced onion
1 Tbsp extra-virgin olive oil
2 garlic cloves, peeled and crushed
14 oz young jackfruit, pulled
3/4 cup pizza or tomato sauce
1 tsp cumin
1/2 tsp cinnamon
1/4 tsp chipotle powder
1/4 cup water
1 ear of corn, husked
4 poblano peppers, sliced lengthwise, seeds, and large veins removed
1. In medium skillet, on lowmedium heat, fry onion in olive oil until translucent, about 3 minutes. Add garlic and sauté for another 2 minutes. Add prepared jackfruit (if canned, be sure to drain and rinse well), pizza or tomato sauce, spices, and water, and cook on medium for about 10 minutes, continuing to pull jackfruit apart with a wooden spoon or fork, until jackfruit is tender.
2. Meanwhile, on preheated grill of about 350 F, grill corn, rotating it from time to time until fully cooked, about 10 minutes. At the same time, grill
poblano pepper halves until charred and slightly soft, about 4 to 5 minutes per side. Remove from heat.
3. Allow corn to cool slightly, and using sharp knife, remove kernels from cobs and combine them with jackfruit mixture. Stuff jackfruit mixture into poblano pepper halves. Place in grill basket, cover with stainless steel bowl, and return to cook over hot grill, with lid closed, about 15 to 20 minutes.
PER SERVING: 131 CAL; 4 G PROTEIN; 4 G FAT; 22 G CARB (6 G SUGARS); 302 MG SODIUM; 9 G FIBER
Recipe by Helena McMurdo
Combine pizza and taco night by firing up the grill. Sweet flamelicked onions, melty cheese, fiery salsa, hearty beans, and crispy flatbread crust all marry well in a no-fuss pizza that comes together fast enough to work within the confines of the weekday time crunch.
SERVES 4
1 small red onion, quartered
2 naan flatbreads, preferably whole wheat (or large pitas)
1 cup prepared salsa
1 cup shredded sharp cheddar cheese
2 cups cooked or canned black beans
1/2 cup pickled jalapeno slices (optional)
1/2 cup sour cream
1/2 cup cilantro
1 tsp lime zest
1 Tbsp lime juice
1/8 tsp salt
2 cups shredded lettuce
2 plum (Roma) tomatoes, chopped
1. Build a medium-hot fire in a charcoal grill or heat a gas grill to medium. Lightly brush onion with oil and place on grill; heat until darkened and tender, turning a couple of times. Remove onion from heat and, when cool enough to handle, slice.
2. Brush both sides of naan with oil. Place on grill and heat until toasted on bottom sides. Remove naan from heat and spread salsa on toasted sides. Top with cheese, black beans, grilled onion, and pickled jalapeno (if using). Place back on grill for 2 minutes, or until cheese has melted.
3. Blend together sour cream, cilantro, lime zest, lime juice, and salt.
4. To serve, top pizza with lettuce and tomatoes. Drizzle with sour cream mixture.
PER SERVING: 428 CAL; 21 G PROTEIN; 16 G FAT; 49 G CARB (6 G SUGARS); 553 MG SODIUM; 12 G FIBER
Recipe by Matthew Kadey, MSc, RD
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If a falafel and burger had a love child, this would be it. The result of this hybrid is a vibrantly colored, complexflavored veggie burger you’ll flip over. You can also serve it between toasted hamburger buns with toppings such as sliced cucumber, sliced tomato, and arugula.
SERVES 4
BURGERS
1/3 cup shelled pistachios
1 cup loosely packed flat-leaf parsley
1 1/2 cups
shredded raw beets
1 1/2 cups
cooked or canned
(drained and rinsed) chickpeas
1/4 cup chickpea
flour or brown
rice flour
1/2 cup chopped red onion
3 garlic cloves, chopped
1 Tbsp tahini
Juice of 1/2 lemon
1 tsp ground cumin
1/2 tsp salt
1/4 tsp black pepper
SAUCE 1/3 cup tahini
1/4 cup chopped dill
1/2 tsp garlic powder
1/8 tsp salt
Zest of 1 lemon
1. In food processor container, place pistachios and parsley and blend until pulverized. Add beets, chickpeas, chickpea or brown rice flour, onion, garlic, tahini, lemon juice, cumin, salt, and black pepper; blend until mixture is tacky and sticks together when squeezed between your fingers. Don’t purée the mixture. If mixture is too dry, blend in additional tahini. And if too wet, blend in additional flour. Form into 4 patties no larger than 1-inch thick (to ensure an even crust and prevent crumbling), place on parchmentlined baking sheet, and refrigerate for at least 30 minutes.
2. Heat grill to medium and grease grates well. Cook burgers for 3 minutes per side, or until a crispy crust has formed and patties are heated through.
3. To make sauce, whisk together tahini, dill, garlic powder, salt, lemon zest, and 2 Tbsp warm water until you have a slightly thick spreadable consistency. If needed, add more water, 1 Tbsp at a time, to thin.
4. Serve burgers topped with tahini sauce. PER SERVING: 376 CAL; 15 G PROTEIN; 21 G FAT; 37 G CARB (9 G SUGARS); 471 MG SODIUM; 11 G FIBER
Recipe by Matthew Kadey, MSc, RDHop water might just be your new barbecue go-to. Made with mood-boosting adaptogens, nootropics, and the bold and refreshing flavor of hops, this sparkling sipper contains zero alcohol, sugar, carbs, gluten, or calories. Cheers to that!
Better health is possible, and balance is key
BY JOANNE PETERSHealth has perhaps never been a more prominent topic or concern than in the last few years. The novel coronavirus proved to be a fierce foe that could target even the hale and hearty. But for all of us, whether we’re living in a pandemic or not, supporting our immune system is the cornerstone of our well-being.
“Health is defined now by most medical establishments as a state of complete physical, mental, and social well-being and not merely the absence of disease and infirmity,” says naturopathic doctor Brian Davies.
“Health is something we need to continue to work toward,” he says, “and not simply take for granted. So, starting with this definition is important, because it suggests the need for balance in our physical, mental, and social-emotional well-being.”
To best support our immune system, it helps to have a sense of how it works. Put simply, its job is to defend against disease-causing microorganisms. It has two main components.
1. Innate immunity, the immune system we’re born with, consists of physical barriers like our skin as well as cells that attack pathogens that enter the body, responding quickly via effects like fever.
2. Adaptive immunity is the part of our immune system that learns to react to foreign agents. When it’s exposed to a new germ for the first time, it responds by trying to fight it off; we might get sick, but our immune cells remember the invader and mount a more rapid response when it returns.
Having a healthy immune system
doesn’t mean never getting ill. It’s quite the opposite, in fact. And remember that not all viruses are created equal.
“Having symptoms such as fever, cough, muscle aches, headache, and the like are indications that your immune system is working to fight off infection, not the infection itself,” says naturopathic doctor Ashley Stapleton.
“Being healthy doesn’t mean you won’t get sick once in a while, but [rather] when you do, you’re able to quickly and effectively eradicate the pathogen,” says Stapleton. “In certain cases, it doesn’t matter how healthy you are: there are some viruses that our immune systems haven’t figured out how to deal with, such as HIV or herpes viruses.”
Nevertheless, the global health crisis may have led to a greater awareness of the importance of taking care of ourselves—a wake-up call of sorts.
No matter what’s happening in the world, it’s always a good idea to do what we can to bolster our immune system. So, what does that look like? It depends on a person’s biochemistry, genetics, and personal history.
“When looking at key support for general immune health, a healthy lifestyle is a critical part of supporting our immune systems,” Davies says. Some people who should consider modifications to their lifestyle to better support their immune systems are those who
• eat highly processed foods
• don’t sleep well
• are under excessive emotional or physical stress from injury or overexercise
• consume excessive amounts of alcohol
• smoke cigarettes
All of these factors put excess stress on the body, which is known to suppress innate immunity and dysregulate our
In addition to dietary and lifestyle strategies, these supplements can help top up your immunity stores.
Probiotics have been shown to support the immune system and may exert antiviral effects by crowding out pathogens.
“Vitamin C … supports our immune cells and the damage that our immune cells can create while fighting off an infection,” says naturopathic doctor Brian Davies.
adaptive immune system.
“I believe that a healthy balance of moderate exercise; healthy eating with a focus on whole-food proteins, healthy fats, and colorful veggies and fruits; routine sleep; and some mindfulness or self-awareness practice are keys to being the healthiest you can be,” says Davies.
As we age, our natural immunity tends to go down; our biochemistry becomes less efficient. However, it’s important to consider not just the number of years we’ve been alive but what our biological age is.
“Biological age has now become something that we can objectively measure to determine how our bodies are aging biochemically,” Davies says. “Once a certain part of the biological aging process is assessed to be poor, like poor immunecell activation … then more specific nutritional and lifestyle support can be used to address these different issues.”
“Generally, though, it all still comes back to lifestyle and diet,” says Davies. “The more effort we put into our health, the more we get out of it.”
Joanne Peters is an award-winning journalist.
The sunshine vitamin has a direct effect on modulating immune cell function, and, when combined with vitamin K, it forms a dynamic duo that may promote immune function.
“Zinc … helps with the rapid division and maturation of our immune cells in both the adaptive and innate immune response,” Davies says.
Even if you eat a well-rounded diet and focus on supporting your immune system, you could be missing out on one or more of these essential nutrients. Here’s a highlight reel of supplements that can benefit men and women of all ages.
B vitamins refer to a group of eight vitamins that play several important roles throughout the body. Researchers are exploring how vitamins B6, B9, and B12, in particular, reduce the risk of heart disease and certain types of cancer, in addition to their other essential functions.
Vitamin B9 —also known as folate in its natural form and folic acid in supplement form—aids in protein metabolism and the formation of healthy red blood cells, DNA, and RNA. Because it is crucial during pregnancy and fetal development, the Centers for Disease Control and Prevention recommends that all women of reproductive age take a daily folic acid supplement.
Vitamin B12 , found in animal products, is another important B vitamin responsible for brain and nerve cell support, red blood cell and DNA development,
and boosting energy. People who are over the age of 60, vegan or vegetarian, pregnant, breastfeeding, those with gastritis or digestive diseases, and those taking heartburn medication, among others, may be at risk for vitamin B12 deficiency anemia.
Iron is essential for the creation of blood cells, which transport oxygen throughout the body. Deficiencies of this mineral are also common in women of reproductive age and can lead to fatigue and a number of health issues. Ask your health care practitioner for a blood test if you think you may be deficient and consider increasing your intake of dietary iron or taking an iron supplement.
Calcium is an important bonebuilding nutrient, and deficiency is associated with an increased risk of osteoporosis, which affects both
men and women. An estimated one in two women and up to one in four men will break a bone due to osteoporosis. However, calcium doesn’t work alone. It also relies on magnesium, vitamins D and K, and even boron and silicon to help it do its job. Ensuring you’re getting enough of these bone-building vitamins will help protect your bones for years to come.
Magnesium assists in muscle repair, neuromuscular facilitation, and blood sugar control, with deficiencies linked to diabetes, cardiovascular disease, and hypertension. It is also essential for accessing the health benefits of vitamin D. Most people can get enough magnesium by eating a well-rounded diet, however, the standard American diet only contains half of the recommended daily allowance for magnesium, and those with digestive disorders or taking medications such as water pills and antibiotics, for example, may be at increased risk of deficiency.
“As a 30-something-year-old woman and nutritionist (who’s not getting any younger), collagen has been one unique product that I have my eye on. Why collagen? Unfortunately, as we age, collagen density and dermal thickness decrease, and this lack of collagen cues the all-too-familiar signs of skin aging. No wonder we’re obsessed with trying to get more of it.
Admittedly, collagen has been a hot topic and for good reason. We all want to look younger, so a product that touts any sort of beauty benefits will no doubt come under a lot of scrutiny. In recent years there has been a growing body of evidence and even larger review studies that collectively point to the same conclusion – collagen supplements
promote healthier looking skin and decrease visible signs of aging, without any adverse side effects. Another concern that has been shared is that there may be a risk of contaminants and heavy metals in collagen. Although there is merit to this, the truth is that not all collagen supplements are created equally.
NATASHA PAROUTIS, NutritionistWhen choosing a collagen supplement that is bovine-sourced (cattle), it’s best to look for a product that is pasture-raised, grass-fed, and steroidal- hormone- and antibiotic-free. When choosing a marine-based collagen supplement, always look for one that is extracted from wild-caught and sustainably sourced fish, like whitefish.”
– JULIE REIL, MD and Beauty Expert
“When it comes to feeling good and looking good, I am going to share my secret weapon… it is called Total Body Collagen. I take it with a vitamin C supplement in the morning for my hair, skin, nails, and bones, and it couldn’t be easier. With Total Body Collagen, my hair is thicker and healthier and I lose less hair in the shower and in my brush. Fine lines and wrinkles on my face are getting better as I age and my skin looks and feels more hydrated. My nails are stronger with fewer ridges and grow much faster. As an added bonus, Total Body Collagen supports my bone matrix for healthy teeth and bone density.”
Is collagen good for men?
Absolutely.
Does it help reduce the signs of aging?
Yes, collagen hydrates our skin, reducing wrinkles and giving us that plump youthful glow and healthy hair.
Your microbiome, including the good bacteria in your gut, skin, and airways, plays a major role in your immune function—such as your response to allergens. Allergies are on the rise, partly due to our changing lifestyles and microbiomes. The good news is, taking a probiotic supplement or eating probiotic-rich foods along with prebiotic fiber from unrefined grains daily are simple ways to re-establish a healthy microbiome.
This antioxidant pigment, found at especially high levels in onions, shallots, and apples, works as a natural antihistamine by inhibiting the body’s release of histamines during an allergic reaction.
Supplementation with quercetin has also been found to improve symptoms of rhinitis and reduce allergy sufferers’ reliance on conventional treatments like nasal drops and inhalers.
Thanks to butterbur’s antioxidant profile and a unique compound called petatewalide B, this traditional Korean, Japanese, and Chinese medicine has anti-inflammatory and anti-allergic activities that have made it a go-to remedy for seasonal allergies and bronchial asthma. Butterbur is commonly taken as a natural supplement made from its leaves, buds, roots, and stems.
Rooibos, a caffeine-free herbal tea with high mineral and antioxidant levels, has bronchodilator effects that widen the airways and has been found to reduce allergic inflammation in allergy patients. The Benifuuki variety of green tea, recognized for its exceptional epigallocatechin-3-gallate (EGCG) levels, has also been shown to relieve runny nose and itchy eye symptoms in people with cedar pollen allergies.
Propolis, also called “bee glue,” and bee pollen are natural sources of vitamins, minerals, and flavonoids with antioxidant, anti-inflammatory, and immune-stimulating activities. Although more research is needed, studies show that propolis may help suppress allergic inflammation from food allergies. Anti-allergic compounds have also been found in bee pollen. The catch is: bee products should not be used by people with bee or pollen allergies.
Beta-glucans, commonly found in mushrooms, are powerful activators of the immune system and have been found to help people with ragweed allergies reduce the severity of their symptoms by 52 percent when taken as a supplement.
Patience Lister is a professional writer specializing in food science, nutrition, and natural health products. patiencelister.com
If you’re among the 20 percent of the general population who suffer from allergies, dealing with a runny nose, tickling throat, and red itchy eyes may be all too familiar. Thankfully, there are natural ways to reduce the impact of allergies on daily life, including these supplements to relieve symptoms.
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NATURAL FACTORS
Whole Earth & Sea Super Mushroom
