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FROM THE EDITOR

Have a Healthy New Year

F

ace it. Most—or maybe all—of us want to be eating better, particularly as we enter the New Year. It’s a common resolution, but it’s easier said than done.

I came across an interesting article in Psychology Today with research on New Year’s resolutions and what helps people keep them. About 40 percent of people make resolutions, but few stick with them. And of 200 people who made regular resolutions and were studied over two years, only 19 percent reported feeling successful in reaching their goal when researchers touched base with them at the end of the study.

Although this seems like a low number, the study found that people who made resolutions were 10 times more likely to make a positive change after six months versus those who wanted to change but did not commit to a resolution. Researchers also discovered that those who successfully kept their resolutions had slipped or made mistakes while working on their goal during the two years, but then got back on track and persisted.

Particularly when it comes to food, it’s easy to slip into less healthy eating. I’m certainly guilty of it.

While I pride myself on eating well—buying lots of fruits and veggies, planning healthy weekly menus, eating mainly plant-based—I have my vices (potato chips and almost anything sweet!). I was recently introduced to an app that helps keep me in check on the foods I buy: It’s called OptUP. Created by a team of health, nutrition, data and tech experts at Kroger, the app puts nutritional information for all items available at Kroger stores at your fingertips with a nutritional score from 1 to 100, and a green (71+ score), yellow (36–70) or red (1–35) distinction. Foods with more protein and fiber (such as fruits, veggies and nut-based items) rate higher, while products higher in calories, saturated fat, salt and sugar score lower.

To start using OptUP, simply enter your shoppercard number, and every time you shop, you’ll get an

overall score of your purchases—600 or better is ideal for each shopping trip—plus a breakdown of items by color category and nutritional score. For example, a bunch of raw spinach has a green score of 90, while a bag of Boulder Canyon potato chips is a yellow score of 40 and a Twix bar is a measly red score of 4. Kroger dietitians recommend a cart mix with at least 50 percent green-category products.

A fun feature is the ability to scan products with your smartphone while shopping to view nutritional info, as well as a list of better-for-you options.

Instead of a Twix bar, for example, the app suggests Ghirardelli (yellow score of 42) or Hershey’s dark chocolate (yellow score of 52) bars. So, I don’t have to give up my chocolate!

As you enter this New Year with a goal of eating better, consider giving the OptUP app a try. It might be just the tool you need to help you shop with health in mind.

Rebecca Heaton, Editor editor@livenaturallymagazine.com

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1

CONTENTS WINTER 2019

05 08 recipe index

27

Baked Veggie Egg Rolls with Sweet and Sour Sauce 20 Beet Tempeh Tostada with Vegan Chipotle Aioli 20 Broccoli, Fennel and Mozzarella Pizza 25

departments BEGIN The Science of Epigenetics PLUS The evolution of healthy fish and seafood snacks, probiotics for stress, a new nutrition app and fighting food waste.

8

KITCHEN Dairy and Dairy-Free Yogurts PLUS Super seaweed and the growing variety of plant-based food options.

18 EAT Dish It Up ’Tis the season for warm, hearty, satisfying meals, courtesy of the budding chefs at Johnson & Wales University.

22 Fast & Flavorful Healthy pizzas for a variety of palates, including one pie that’s gluten-free.

BY GENEVIEVE DOLL

27 Healthy Kitchen Low-carb, high-fat recipes that adhere to the popular ketogenic diet.

BY TAFFINY ELROD

30 BOOST Metabolism Boosters Natural ways to stimulate your body’s fuel-burning capabilities.

B Y N A N C Y C O U LT E R - PA R K E R

32 TRY Savory Persimmon Hand Pies This “fruit of the gods” is nice savory or sweet.

BY DINA DELEASA-GONSAR

COVER PHOTOGRAPHY: AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR; PROP STYLIST: NICOLE DOMINIC

Citrus-Herb Shrimp Sauté 27 Herbed-Gruyère Scrambled Eggs with Easy Almond-Flour Biscuits 28 Mushrooms, Toasted Walnuts and Parsley Pizza 24 Pesto, Turkey Sausage, Feta and Pomegranate Pizza 23 Polenta Crust Pizza with Bacon, Sautéed Red Onions and Arugula 22 Savory Persimmon Hand Pies 32

AVAILABILITY OF PRODUCTS FEATURED IN THIS ISSUE MAY VARY BY STORE LOCATION.

Sweet Potato and Barley Congee 20 Tarragon Chicken and Wild Mushroom Bisque 29

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CONSUMER AND RETAILER: LIMIT ONE (1) COUPON PER PURCHASE OF SPECIFIED PRODUCT AND QUANTITY STATED. NOT TO BE COMBINED WITH ANY OTHER COUPON(S). LIMIT OF TWO (2) IDENTICAL COUPONS IN SAME SHOPPING TRIP. Void if expired, reproduced, altered, copied, sold, purchased, transferred, or exchanged to any person, firm, or group prior to store redemption, or where prohibited or restricted by law. Any other use constitutes fraud. CONSUMER: You pay any sales tax. RETAILER: Good Karma Foods will reimburse you for the face value of this coupon plus 8¢ handling if submitted in accordance with Good Karma Foods Coupon Redemption Policy (available upon request). Mail coupons to: Inmar Dept #29462, Good Karma Foods, 1 Fawcett Drive, Del Rio, TX 78840. Cash value 1/100¢. No cash back if coupon value exceeds selling price. Valid only in the USA.

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VICE PRESIDENT & GROUP PUBLISHER Deborah Juris EDITOR Rebecca Heaton ART DIRECTOR Lindsay Burke DESIGNER/DIGITAL Shannon Moore ASSISTANT EDITOR Kellee Katagi DIGITAL EDITOR Lauren Yeates DIGITAL PRODUCTION ASSISTANT Ashley McLeod COPY EDITOR Julie Van Keuren MARKETING OPERATIONS MANAGER Susan Humphrey CONTRIBUTING WRITERS Nancy Coulter-Parker, Dina DeleasaGonsar, Genevieve Doll, Taffiny Elrod, Kellee Katagi, Kathryn Leavitt, Kara Nielsen CONTRIBUTING ARTIST AND STYLISTS Aaron Colussi, Eric Leskovar, Nicole Dominic ADVERTISING SALES Deborah Juris, Tracy McIlroy PUBLISHED BY

when you subsribe to our email list NO PURCHASE OR PAYMENT NECESSARY. The Sweepstakes begins at 12:00 A.M. MST on December 26, 2018 and ends at 11:59 P.M. MST on April 14, 2019. A random drawing for five (5) potential winners will take place on April 15, 2019.

The Prize Winners will be notified by email on or about April 15, 2019. Winners required to respond by April 22, 2019, or will new winner will be redrawn. Winners will be posted online at livenaturallymagazine.com/winners-2019 and will be printed in the Summer 2019 issue. Must be 18 years of age or older and a legal resident of the USA to participate. All federal, state and local laws and regulations apply. For a final list of Winners and complete Official Rules, please visit livenaturallymagazine.com/rules-regs. For the private policy visit livenaturallymagazine.com/privacy-policy.

www.hungryeyemedia.com 800.852.0857 PRESIDENT Brendan Harrington

BEGIN when you take a closer look at your genetics, blood and biome to get a better picture of who you are, you are better able to select particular recommendations to improve your health and longevity.

How can people learn about the current status of their genes?

Exploring Epigenetics

In his new book, Dr. Kenneth Pelletier introduces an emerging science that examines how our genes are shaped by what we think and do. B Y R E B E C C A H E AT O N

K

enneth R. Pelletier, Ph.D., M.D., is a pioneer of integrative medicine and has authored numerous books, including the international best seller Mind as Healer, Mind as Slayer (Dell, 1977). In his latest, Change Your Genes, Change Your Life (Origin, 2018), Pelletier explores epigenetics, the science of lifestyle medicine. Epigenetics asserts that genetics and DNA don’t rigidly govern our health and longevity; rather, we have the ability to compensate for our genetic vulnerabilities by switching genes on or off through our daily activities.

SHUTTERSTOCK

How does epigenetics compare to genetics?

Most medical professionals think of genetics as the hard drive in a computer; it gives commands to your genes.

Epigenetics is above, beyond and over the gene. I like to describe it as an artificial intelligence, not a hard drive.

It’s a newly evolving science of the understanding of how we interact with our genes and how lifestyle biomarkers—for example, diet, stress, pharmacology and environment—can influence the expression of a gene for optimal health and longevity. My hope with this book is that individuals will realize we are not victims of our genetic code; we are, in fact, masters of our fate.

You use the analogy of a theatrical script to illustrate how epigenetic regulation (influencing our genes) works. Please explain.

The gene is like Shakespeare’s play Hamlet: the plot, the play, the writing…that is invariant.

But a gene’s expression is governed by what we do every day. Hamlet has been performed by numerous actors, which makes each version of the play different. The underlying script never changes, but the expression does. A gene is fixed, but its expression and epigenetic modifications are like a play that comes out looking different each time, though the script is the same. The human body has the ability to

reprogram its genetic expression through lifestyle choices, and we are opening the door to a new era of personalized medicine.

Please further explain “personalized medicine.”

How does it tie with our ability to influence our genes for the better?

In today’s world, we are bombarded by contradictory recommendations for diets— low-fat, ketogenic, paleo—how to manage stress, and prescriptions for exercise and training.

We are given all these directives about health, but we don’t know our own genetic makeup and whether any of these would be a good match.

With personalized medicine,

Several companies do various forms of gene analysis via blood test. The problem today is that results are statistical, meaning you could have an 80 percent chance of IBS, a 60 percent chance of heart disease. But this doesn’t tell you much, because statistics mean probabilities, not you.

The more interesting question is who doesn’t have these issues? Within the next year or two, there will be an assay for your gene, blood and biome, which will provide a predictive, accurate personalized medicine profile.

What are three things our readers could work on to change their genetic expression for the better?

First, consume a Mediterranean diet, with an emphasis on fish, fresh vegetables, fruits, olive oil, moderate alcohol consumption (especially red wine) and healthy fats. Second, develop a meditation and/or stress-management practice.

It can be as little as 3 to 15 minutes per day; regular practice makes the difference.

Third, increase daily physical activity. It can be walking, gardening, yoga or any other regular, fun activity that keeps you moving and flexible.

LIVENATURALLYMAGAZINE.COM

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B E G I N | T R E N D WAT C H

Better Frozen Fish

D

Healthful and sustainable seafood meals and snacks are now more accessible. B Y K A R A N I E L S E N

id you know that the American Heart Association recommends eating fish twice a week? The goal is to increase Americans’ intake of nutritious omega-3 fatty acids, which promote heart health. Fish is also a good source of protein and is low in carbs. What keeps us from our two servings a week, just seven ounces in all? Mostly, easy access.

That’s changing, thanks to an exciting trend in seafood meals and snacks. If you haven’t peeked at the frozen-fish section lately, you may not have noticed the influx of new packaged fish fillets and fish-based meals. Out are breaded and fried fish and in are on-trend crusts made from nuts, spices and herbs; parchment paper or foil wrappers for oven-roasting; and readyto-heat sauces.

Sea Cuisine has a range of fish—rockfish, salmon, cod—ready to cook, with crusts of potato, tortilla chips and seasoned panko. Love the Wild offers sustainably sourced farmed fish with adorable heart-shaped sauce cubes to accompany barramundi or red trout fillets, ready to wrap in parchment and pop in the oven; sauce flavors include Salsa Verde and Mango Sriracha Chutney.

Prepared frozen meals featuring fish are another up-to-date selection. Saffron Road Thai Red Curry Fish includes chunks of wild Alaskan pollock, a sustainable, mild white fish that is also

6

WINTER 2019 | LIVE NATURALLY

the base of Lean Cuisine Marketplace Tortilla Crusted Fish on rice with poblano chiles, corn and sour-cream sauce. Gorton’s Shrimp Bowl comes on a bed of Japanese soba noodles. Precut tuna for homemade poke bowls is another discovery, although ready-to-eat bowls from Blue Hill Bay with smoked ahi or salmon provide an immediate poke fix.

If cooking isn’t an option, then seafood snacks may be the answer. Patagonia Provisions, a food line from the clothing company, has packaged seafood for campers or anyone seeking portable protein. Tins of flavored mussels and pouches of seasoned salmon bites raise the bar for trail snacks. More accessible still is salmon jerky, seasoned with black pepper, herbs or citrus. On the horizon are crunchy snack chips made from salmon skin, a resourceful and nutritious application for that part of the fish.

For desk lunch enhancement, StarKist and Bumble Bee have seasoned tuna pouch meals. StarKist Charlie’s Snack Kit has all the components needed to mix a fresh batch of tuna salad, including a cup, spoon, reduced-fat mayo, relish and crackers. At 19 grams of protein, it’s a full meal. For flavor lovers, StarKist Creations’ new BOLD line pouched tuna features crowd-favorite Tapatio and Sriracha. Altogether, it’s easier than ever to hit—or even surpass—our fish Rx for the week.

Eat Better with OptUP Did you know that Kroger has a new app to help you make better food choices when you shop? It’s called OptUP. Download on the App Store or Google Play.

COMPANIES DOING GOOD A growing number of companies are on trend, instilling sustainability initiatives as part of their best business practices. We recognize two:

ALPHA FOODS.

PURE BLENDS.

Committed to using clean, quality ingredients, reducing meat consumption and encouraging plant-based eating to reduce harmful emissions from livestock.

Driving change through their Sustainable Palm Oil Policy, committed to 100 percent traceability for all crude palm oil used in products.

S U S TA I N A B I L I T Y | B E G I N

Fighting Food Waste The numbers are staggering: 40 percent of all food produced in the U.S. is thrown away, half of which happens at home. Meanwhile, one in seven Americans is food insecure, meaning they either don’t have enough to eat or don’t know where their next meal is coming from. So, what can we do to change this? Take it one step at a time.

Here are a few ideas, courtesy of Phoenixbased chef Omei Eaglerider, to get you started on the path of wasting less food and being a food hero.

OOD F A BE !

H E RO

PLAN..

Start with a three-day menu plan, and add to it as you go. Most people, without knowing it, rotate through only a few different meals.

Plan for leftovers, and have a clean-out-the-fridge dinner once a week.

PREP..

Stock your pantry, and keep an ongoing inventory. Do your food prep right after shopping: Wash, dry, chop, dice, slice and portion into storage containers. It will make cooking that much easier during the week.

BUY SMART..

Purchase only what you will use—that bulk bargain deal is only worth it if you are able to use the food before it spoils. Don’t be afraid of the “uglies:” Produce doesn’t have to be picture-perfect to be delicious, and you can often save money, too.

We often toss out parts of our food that are edible, nutritious and tasty. Think “root to stem” and “nose to tail” cooking; leave skin on produce, use tops and greens in salads or sauces, and save bones and scraps for broth.

SHUTTERSTOCK (3); COURTESY ECOROCK

ECOCROCK You likely know the upsides of composting—how it transforms food waste into a soil-enriching substance that nurtures plants—but perhaps you can’t get past the thought of stinky scraps sitting around. If so, EcoCrock

by Chef’n may be your answer. This compact countertop bin includes a charcoal filter that squelches odors, plus a removable inner bucket that makes it easy to transfer food scraps from the bucket to an outdoor pile or bin with minimal mess. $39.99

STORE..

Keep your pantry, fridge and freezer organized.

Check your refrigerator and cupboards before shopping to avoid buying food you already have.

STORAGE TIPS

Many fruits give off natural gases as they ripen, making other nearby produce spoil faster.

Store bananas, apples and tomatoes by themselves. And store items in the right place. See tips at right.

Extend the life of your produce by preserving any surplus. A few simple methods are freezing, pickling or dehydrating.

Still can’t eat it all up?

Try composting.

HERE ARE THE BEST PLACES TO STORE

Store in the fridge Almost all vegetables and herbs; berries, cherries, grapes, kiwis, lemons, oranges

Store on counter, and refrigerate once ripe Melons, nectarines, apricots, peaches, plums, avocados, pears, tomatoes

Store at room temp Basil and winter squashes (once cut, store squashes in fridge)

LIVENATURALLYMAGAZINE.COM

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KI TCHEN NONDAIRY YOGURT P10

//

POWER TO THE PLANTS P12

//

OAT M E A L P 1 3

Yogurt for All

Creativity reigns in the yogurt aisle’s ever-healthier offerings.

B Y K E L L E E K ATA G I

L

ow-fat fermented dairy products—yogurt, cheese, kefir and the like—may lower your risk of heart disease, according to a recent Finnish study in the British Journal of Nutrition. Plus, many yogurts contain healthboosting probiotics. Fortunately, yogurt options have expanded so broadly that it’s easy to find a product that suits you—whether it’s a drinkable variety, an extra-creamy Icelandic yogurt, one with tasty mix-ins or a dairy-free selection. Here are some of our favorites.

8

MIX-INS

ICELANDIC

LOW SUGAR

OUR PICK.

OUR PICK.

OUR PICK.

Noosa Coconut Almond Chocolate

Siggi’s 0% Milkfat Vanilla

Two Good Light & Fit Mixed Berry

Why we like it: Noosa yogurt hits the sweet spot of creamy but not too dense. Live active cultures make it gut-friendly, while high-quality add-ins (Guittard chocolate!) make it extra-delicious.

Why we like it: Icelandic-style yogurt (aka skyr) is extra-thick and ultra-high in protein (24 grams). This variety contains just five simple ingredients (including agave nectar instead of sugar), plus five live active cultures.

Why we like it: This breakout product contains just 2 grams of sugar (only 3 grams of carbs)—unheard of in the yogurt aisle—while stevia provides a touch of sweet. Protein content? 12 grams.

Our tasters say: “Spot-on flavor combo!”

Our tasters say: “Super creamy, with a just-right amount of tang.”

Our tasters say: “Surprisingly tasty for so little sugar.”

Bonus points for: Gluten-free, kosher, live active cultures

Bonus points for: Gluten-free, kosher, live active cultures

Also try: Chobani Flip Mixed Berry Morning

Also try: Icelandic Provisions Skyr Peach Cloudberry

Bonus points for: Gluten-free, kosher, live active cultures, no added sugar, non-GMO

WINTER 2019 | LIVE NATURALLY

Also try: YQ by Yoplait Plain

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

KIDS

DRINKABLE

PROBIOTIC

OUR PICK.

OUR PICK.

Stonyfield Organic Kids Strawberry Banana

Lifeway Organic Cultured Whole-Milk Kefir Unsweetened

Activia Strawberry Yogurt

Why we like it: Stonyfield achieves kid-approved sweetness levels with up to 35 percent less sugar (9 grams in a 3.5-ounce pouch) than most kids’ yogurts. Bonus: It contains 5 live active cultures.

Why we like it: Twelve live cultures provide 15 billion to 20 billion CFUs of probiotics for immunity and digestion.

There’s zero added sugar, and it’s up to 99 percent lactose-free.

Why we like it: A specific probiotic strain that may diminish tummy troubles joins two other live active cultures in this palate-pleasing yogurt.

Real strawberry chunks enhance both texture and flavor.

Our tasters say: “Not sickeningly sweet like a lot of kids’ products.”

Bonus points for: Gluten-free, live active cultures, non-GMO, no added sugar, organic

Bonus points for: Gluten-free, kosher, live active cultures, non-GMO, organic

Our tasters say: “Smooth and tart.”

Also try: Califia Farms Probiotic Dairy Free Yogurt Unsweetened Plain

Also try: Stonyfield Organic YoBaby Blueberry Apple

STIR IT IN. Dress up plain or vanilla yogurts with one of our preferred toppings: Bear Naked Dark Chocolate Hazelnut Butter Granola, featuring non-GMO chocolate and other simple ingredients.

OUR PICK.

Our tasters say: “Ideal if you like sweeter yogurts.”

Bonus points for: Gluten-free, Kosher, Live active cultures Also try: Noosa Raspberry & Blueberry

TURN THE PAGE FOR NONDAIRY, PLANT-BASED YOGURT ALTERNATIVES.

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

Beyond Dairy Plant-based yogurt options abound.

B Y K E L L E E K ATA G I

Kite Hill If you haven’t perused the yogurt aisle recently, you could be in for a surprise. Nondairy options now occupy a large swath of shelf real estate. The base ingredients vary widely, from more traditional soy or almond milk to newer-comers like cashew and flax.

Look for these plant-based brands during your next grocery run.

Using simple ingredients, Kite Hill crafts creamy almond-based yogurts with four live active cultures. Available in European and Greek styles.

Good Karma Flax-milk yogurts that include 5 grams of plant-based protein and seven live active cultures.

Available in traditional and drinkable varieties.

Forager Project Uses cashews to make a tasty, probiotic yogurt, as well as a drinkable version that’s a little less tangy than kefir.

Califia Farms So Delicious Crafts its creamy, delicious yogurts from coconut milk.

Flavors include Passionate Mango and Strawberry Banana.

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WINTER 2019 | LIVE NATURALLY

Features nut-milk-based (almond and coconut) drinkable yogurts, containing 10 billion CFUs of probiotics—including immune-boosting BB-12.

Silk Choose from Silk’s almond- or soy-based yogurts, which come in a range of flavors and provide 5–6 grams of protein per serving.

DOUBLE DOWN ON DELICIOUS

Less sugar,* more delicious?

That's two good to be true, right? Nope.

80 CALORIES*

NEW

2G SUGAR*

NEW

12G

OF PROTEIN*

*Per 5.3 oz. serving *Two Good: 80 calories, 2g fat, 2g sugar per 5.3 oz. Regular yogurt: 130 calories, 2.5g fat, 16g sugar per 5.3 oz. ©2018 Danone US, LLC

NEW AT

Available in select stores.

manufacturer’s coupon | expires: April 30, 2019 | do not double

SAVE $1

Icelandic strained skyr

on the purchase of two (2) cups of siggi’s 5.3oz cups*

*offer does not include SIMPLE SIDES™ Consumer and Retailer: LIMIT ONE (1) COUPON PER ITEM PURCHASED. NOT TO BE COMBINED WITH ANY OTHER COUPON(S).

Void if expired, reproduced, altered, copied, sold, purchased, transferred, or exchanged to any person, firm, or group prior to store redemption, or where prohibited or restricted by law. Any other use constitutes fraud.

Consumer: You pay any sales tax. Retailer: Icelandic Milk and Skyr Corporation will reimburse you for the face value of this coupon plus 8¢ handling if submitted in accordance with Icelandic Milk and Skyr Corporation Coupon Redemption Policy (available upon request). Cash value 1/100¢.

No cash back if coupon value exceeds selling price. Valid only in the USA. Send all coupons to: Inmar Dept #98248, Icelandic Milk and Skyr Corporation,1 Fawcett Drive, Del Rio, TX 78840

learn more at siggis.com

/siggisdairy

Product selection varies by store.

KITCHEN | GET SMART

Power to the Plants

Innovation is flourishing in the plant-based world, with brands continuing to generate healthy, good-tasting meat- and dairy-free creations. B Y R E B E C C A H E AT O N

T

he numbers don’t lie: Plant-based food is a multibillion-dollar industry that isn’t slowing down.

According to natural and organic products information provider SPINS, that number hit $4.2 billion at the end of 2018, and could reach $6 billion by the end of 2020. The NPD Group, another global information company, shares that more than 43 million Americans regularly use plant-based alternatives.

One of the reasons: Plant-based options just keep getting better and more available. Here are a few to try.

DAIYA Daiya Cheddar Style Shreds Dairy-free, made with tapioca flour, canola and coconut oils, plus pea protein and natural flavors.

Gooey when melted!

TRY TREELINE Treenut Cheese Herb-Garlic Flavor Soft, Frenchstyle spread from cashews, lemon juice, scallions, herbs and L. acidophilus, a probiotic.

SPREADS

PURE BLENDS Avocado Oil Plant-Based Butter Avocado oil, with soybean, palm kernel and palm oils, plus natural flavors.

TRY

CHEESES

EARTH BALANCE Original Buttery Spread A blend of palm fruit, canola, soybean, flax and olive oils, with a dash of pea protein.

‘MEATS’

BARILLA Red Lentil Rotini No long ingredient list, made simply with red lentils—rich in iron, folate and protein. Certified non-GMO and gluten-free.

FIELD ROAST Italian Sausage

PASTA

Like an old-country artisan sausage, but made with wheat gluten, eggplant, sweet peppers and spices.

TRY

TRY BANZA Penne Protein- and fiberladen chickpeas are the main ingredient, with a touch of tapioca and pea protein.

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WINTER 2019 | LIVE NATURALLY

GRAB-AND-GO

In need of a nourishing plant-based pick-me-up for lunch or post-workout?

A protein heavy hitter can help you feel fuller, longer. Try Alpha Foods’ vegan Mexicali Burrito, loaded with 11 grams of plant protein from soy, plus dairy-free cheese, caramelized onions and spices.

BEYOND MEAT The Beyond Burger Made from pea protein and beets.

Looks, cooks and tastes like beef; this burger bleeds “beet blood.”

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

Oh, Oatmeal Sweet and savory ideas for this heart-friendly food.

B Y K AT H R Y N L E AV I T T

T

here’s much to love about oatmeal. But if you’re in a flavor rut with your daily bowl, we hear you. “There is still a huge portion of the population that is not thinking outside the box when it comes to oatmeal,” says Samantha Stephens, owner of New York City–based OatMeals, offering 30 signature bowls and more than 80 toppings served for breakfast, lunch and dinner.

Oatmeal is heart-healthy, nutrient-dense, high in fiber and protein, and has tons of antioxidants, so it’s such a good choice to begin with, says Stephens, and it’s a perfect food for experimentation because it adapts well to almost any flavor.

How do you switch from ho-hum to palate pleaser? Try FEBRUARY IS steel-cut oats—with a nutty, hearty flavor—and savory AMERICAN HEART MONTH, ingredients like cheese, oils, vegetables and eggs. “I’m AND OATMEAL IS THE also trying to get people to think about using oatmeal PERFECT FOOD FOR HEART as a savory side dish with dinner,” Stephens says. Toast HEALTH. NUMEROUS STUDIES oats in olive oil with garlic or onion, and then cook in SHOW THAT IT CAN REDUCE meat or vegetable stock for a tasty rice alternative.

LDL AND TOTAL CHOLESTEROL (BY AS MUCH AS 5 TO 7 PERCENT), AND DECREASE RISK OF CORONARY HEART DISEASE.

SHUTTERSTOCK

TRY THESE OATMEAL ADD-INS:

BREAKFAST

LUNCH

Fresh pineapple, dried mango, flaked coconut and coconut milk

Cinnamon-roasted sliced apples, sharp cheddar cheese, bacon, maple syrup, sea salt

Pumpkin puree swirl, pecans, brown sugar, pumpkin spice, whole milk Dried pomegranate seeds, pistachios, honey, almond milk Dates, pecans, granola, peanut butter, honey

Sun-dried tomato pesto, grated Parmesan, sea salt and fresh-ground black pepper Poached egg, arugula, olive oil, grated monterey jack cheese, salt and pepper

LIVENATURALLYMAGAZINE.COM

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K I T C H E N | F L AV O R S

Super Seaweed Why—and how—you (yes, you) should add this sea veggie to your weekly diet.

B Y K E L L E E K ATA G I

You might scrunch your nose up at seaweed’s unappetizing name, but you may want to unscrunch it long enough to consider what Asian cultures have known for centuries: This marine edible has a lot to offer.

What’s in It?

Green: This category is not strictly defined, but it includes chlorella, a freshwater algae often sold as a supplement, and sea lettuce, commonly found in Asian and northern European soups and salads.

The Major Players.

Why It’s Good for You.

Edible seaweed species mostly fall into three categories: red, brown and green.

Red: There are 7,000-plus species of red algae, including the popular edibles nori (aka laver), which is used to wrap sushi and also sold dried, roasted and salted as a packaged snack; dulse, a snack food that looks like red-leaf lettuce when fresh and tastes a bit like bacon (!) when dried; and Irish moss, used to make the gelatinous food-binder carrageenan.

Brown: Up to 2,000 species make up this group, of which one of the best known is kelp. Popular types of kelp include kombu, arame and wakame, all of which are found in Asian soups, rice dishes and snack foods.

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Each seaweed species has a unique nutrient makeup, but all varieties tend to be high in fiber and provide some protein. Many contain various B vitamins, as well as minerals such as iodine, calcium and manganese.

A few studies suggest that seaweed consumption is a major reason Japanese women tend to have low breast-cancer rates, and other research hints that seaweed’s high fiber content can contribute to appetite control and weight loss.

Another recent study found that seaweed can foster gut health by acting as a prebiotic for certain good gut bacteria.

But take note: For all these benefits, seaweed needs to be a major, regular part of your diet.

I’m vegan.

Can I count on seaweed for vitamin B12?

A. No. Although some forms of seaweed contain substantial amounts of B12, it’s often in a form the body can’t use. And even when the form is bioavailable, processing can diminish B12 levels, making unfortified seaweed an unreliable source.

How to Eat it.

Asian and some coastal European cultures point the way: Stir seaweed into soups and casseroles, and serve it in salads or as a topping for rice. Eat it as a snack (generally after it’s been dried, roasted and salted), or try it in a creative dish, like Nori Pesto with Spiralized Cucumber (visit livenaturallymagazine.com for the recipe).

SHUTTERSTOCK

Seaweed—also known by the more palatable moniker sea vegetables—is a catchall, nonscientific term for various kinds of multicellular ocean algae. These plants come in an array of shapes and sizes, from big and leathery to delicate and ferny. They also vary in color, which is the main way they’re classified.

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KITCHEN | GADGETS

Splatter Shield

Avoid microwave or oven splatter or dripping with a vented glass Cuchina Safe Lid. Available in 8-, 9- and 11-inch coverage; use the lid to cover bowls, mugs and cookware when reheating food and drinks.

Dishwasher- and oven-safe up to 450 degrees. $19.99

Best Beakers

Easy Kitchen 2-in-1 Pan

Chef’n’s soft and grippable SleekStor Pinch + Pour Silicone Measuring Beakers make pouring ingredients easy and drip-free. Use to melt and drizzle butter (they’re microwave-safe), pour batter into muffin tins, and measure any liquids or dry ingredients for recipes. Set of three, with 1-, 2- and 4-cup capacities. Dishwasher-safe, too. $34.99

Gadgets to make cooking a breeze.

Don’t have enough pans or stovetop burners? Prep two things at once with a Masterpan 2-Section Skillet. Cook fish, meat or sausages on the ribbed grill side, veggies or eggs on the other. A heavy-gauge metallic base distributes heat evenly. Nonstick, PFOA-free and dishwasher-safe, with a detachable handle, making the pan oven-safe up to 350 degrees. $45

Spot for a Spoon Weigh In

Whether you’re on a diet or making a recipe that calls for serving sizes or ingredients by weight, the Salter Touchless Tare Digital Kitchen Scale can help.

Easily switch the digital display between pounds/ounces, grams, fluid ounces and milliliters. There’s even a function to zero out the weight of your bowl/container so you know exact ingredient weights. $29.99

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WINTER 2019 | LIVE NATURALLY

The Spoon Buddy is a clever, multipurpose gadget. Keep counters clean by using it as a spoon rest that can be adhered via a suction base to a pot lid or countertop. Or turn it upside-down, and use it as a grip to open stubborn jars. Heat-resistant and dishwasher-safe. $9.99

COOKBOOKS | K ITCHEN

WINTER READS

Keep busy in a warm kitchen during the colder months with these four new cookbooks.

PLANT-BASED DINING

GET-FIT EATING

MEALS FOR LESS

RECIPE PLAYLIST

There are vegetarians.

There are flexitarians. And now there are reducetarians, who are looking to reduce their consumption of meat, eggs and dairy. In The Reducetarian Cookbook (Center Street, 2018), authors Brian Kateman and Pat Crocker share 125 easy-to-prepare plantbased recipes. According to Kateman, eliminating at least 10 percent of the meat from our diets leads to health benefits, including possible weight loss and a healthier heart. Recipes run the gamut, from dishes like Rainbow Vegetable Soup to Vegan Cheesy Queso and Shakshuka-Style Tempeh.

In their new book Coconuts & Kettlebells (William Morrow, 2018), “WellFed Women” podcasters Noelle Tarr and Stefani Ruper have created a whole-body food and fitness plan that teaches women how to make educated decisions about food and managing health for the long term. Along with 75 recipes—like a RaspberryCoconut Smoothie Bowl, Cilantro-Lime Turkey Burgers, and Chicken and Sage Meatballs—Tarr and Ruper offer a four-week, 2,000-calories-a-day meal plan catered to your body’s needs, complemented by a fun fitness regimen.

Former Southern Living editor Julie Grimes learned her first lessons in economics and budgeting while working on her family farm, harvesting and selling homegrown veggies.

“Making delicious, healthy, affordable meals for your family doesn’t require expensive ingredients,” she writes in her new cookbook, $10 Dinners (Oxmoor House, 2018).

Grimes presents more than 100 meat, poultry, seafood and meatless recipes that serve four to eight, all with ingredients costing less than $10. There’s White Chicken Pizza for $6.05, Korean-Style Beef Tacos for $9.68, and Winter Squash and Chickpea Stew for $6.53.

To country-music icon Martina McBride, cooking and singing aren’t all that different. “When I make something delicious, I want to share it, which is a lot like sharing my music with an audience,” she says. “Cooking is my love language.” In her cookbook Martina’s Kitchen Mix (Oxmoor House, 2018), McBride shares more than 150 of her favorite dishes, passed down from relatives or tested by McBride herself. Recipes include Shredded Brussels Sprouts Salad with Maple-Balsamic Vinaigrette, Grilled Sweet Peppers with Goat Cheese and Herbs, and Fresh Apple Cake with Homemade Caramel Sauce.

VISIT LIVENATURALLYMAGAZINE.COM FOR RECIPES FROM EACH OF THESE BOOKS, INCLUDING SHAKSHUKA-STYLE TEMPEH, RASPBERRY-COCONUT SMOOTHIE BOWL, WHITE CHICKEN PIZZA AND FRESH APPLE CAKE WITH HOMEMADE CARAMEL SAUCE.

LIVENATURALLYMAGAZINE.COM

17

Winter Wonders These flavorful dishes incorporate vegetables of the season to fill your tummy and tantalize your taste buds. TURN TO PAGE 20 FOR RECIPES.

SWEET POTATO & BARLEY CONGEE

BEET TEMPEH TOSTADA WITH VEGAN CHIPOTLE AIOLI

CARROT HONEY ICE-BOX PIE

THE ROOT OF THE MATTER A mainstay of winter dishes, root vegetables are full of goodness.

BEETS: Sweet and earthy, beets contain antioxidants called betalains, which can help fight cancer and other degenerative diseases.

They’re also rich in vitamins A, B and C as well as potassium.

CARROTS: These veggies are loaded with beta-carotene, which converts to vitamin A in the body.

Vitamin A is essential for a strong

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immune system and healthy eyes, skin and mucus membranes. Also full of vitamin C, cyanidins and lutein, which are all antioxidants.

SWEET POTATOES: A super source of beta-carotene, sweet potatoes are also host to a wealth of antioxidants and minerals, including manganese, copper, potassium and phosphorus.

DISH IT UP | E AT

BRUSSELS SPROUTS AND WATERCRESS SALAD

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

EAT FOR THE SEASON According to Chinese medicine, winter is a time to slow down and eat warm, hearty meals to feed your kidneys, which in turn create nutrients for bone health.

Foods of the season include root veggies, beans, nuts and seeds, grains, cabbage, apples and pears.

FUN FACT Brussels sprouts are a cruciferous vegetable related to cabbage, broccoli and cauliflower.

BAKED VEGGIE EGG ROLLS WITH SWEET AND SOUR SAUCE

LIVENATURALLYMAGAZINE.COM

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E AT | DISH IT UP

Baked Veggie Egg Rolls with Sweet and Sour Sauce SERVES 8

1 tablespoon olive oil ¾ cup roasted pumpkin seeds, chopped 1 teaspoon fresh ginger, minced 1 teaspoon garlic powder 2 teaspoons tamari 1 teaspoon salt 4 ounces fresh butternut squash 2 cups red cabbage, shredded 1½ cups baby bella mushrooms Peanut oil, as needed 8 (7-inch) egg roll wrappers 1 egg whisked, as needed for egg wash SAUCE ¾ cup pineapple juice 1½ tablespoons cornstarch ¼ cup ketchup ¼ cup brown sugar ¼ cup rice wine vinegar 3 tablespoons tamari DIRECTIONS 1. Preheat oven to 375°. In a medium saucepan, heat olive oil and add pumpkin seeds, ginger, garlic powder, tamari and salt.

Sauté until golden brown. Set aside, and let mixture cool.

2. Using a mandolin slicer, slice butternut squash into thin, julienned pieces. Lightly steam squash until slightly tender.

To make egg roll filling, combine squash, red cabbage and mushrooms with pumpkin seed mixture. Set aside.

3. While peanut oil is heating, divide filling into eight portions.

Start forming egg rolls: Lay egg roll wrapper so one corner is facing you and opposite corner is facing away. Fill middle of wrapper with one portion of filling.

4. Use egg wash to wet all four corners of the wrapper. Fold corner closest to you toward the filling; bring corner on the left, and place on top of the first folded corner. Grab corner on the right, and fold to center, on top of existing folded corners. Follow with last corner, and seal egg roll. Continue with the rest of the filling until all rolls are made.

5. Once shaped, lay egg rolls onto a sheet pan. Brush lightly on all sides with peanut oil.

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WINTER 2019 | LIVE NATURALLY

Place into oven, and bake until golden brown, about 30 minutes. Turn rolls over halfway.

6. For sauce: In a small bowl, mix pineapple juice and cornstarch; set aside. In a small saucepan over medium heat, combine ketchup, brown sugar, rice wine vinegar and tamari. Stir in pineapple mixture. Continue cooking until thickened, about 5 minutes.

PER SERVING: 50 CAL; 2G PROTEIN; 2.5G FAT; 7G CARB (4G SUGARS); 135MG SODIUM; 1G FIBER

Beet Tempeh Tostada with Vegan Chipotle Aioli SERVES 8

TOSTADA 2 tablespoons olive oil 2 cups fresh beets, medium diced 5 tablespoons chili powder 2 tablespoons garlic powder 2 tablespoons onion powder 2 tablespoons red pepper flakes 1 tablespoon cumin 1 tablespoon cocoa Vegetable stock, as needed 1 pound tempeh, crumbled (2 ounces per tostada) 2 cups roasted cashews, chopped 2 teaspoons tamari 8 blue masa corn tortillas 2 cups green cabbage, shredded 2 avocados, sliced Fresh lime wedges CHIPOTLE TOFU AIOLI 8 ounces soft tofu ¾ cup canola oil 1 teaspoon onion powder 1 teaspoon garlic powder 2 ounces chipotle adobo, from can DIRECTIONS 1. In a medium skillet, heat olive oil. Sauté beets, chili powder, garlic powder, onion powder, red pepper flakes, cumin and cocoa.

Add vegetable stock if mixture becomes too dry. Cook until tender. Add tempeh, cashews and tamari. Continue cooking until spices become fragrant.

2. To prepare aioli, blend together all ingredients until smooth.

3. Separate tostada mixture into eight portions. Build tostadas using warmed tortillas as your base, and build up filling.

Garnish each with cabbage and avocado slices. Drizzle aioli over each, and finish with freshly squeezed lime juice.

PER SERVING: 330 CAL; 20G PROTEIN; 22G FAT; 19G CARB (4G SUGARS); 115MG SODIUM; 3G FIBER

Brussels Sprouts and Watercress Salad

Slowly pour in oil, whisking continuously to emulsify.

4. To build salad, combine brussels sprouts, ¾ of the apple, ¾ of the walnuts and ¾ of the pecans. Add dressing, and toss together. Add watercress, and toss again.

Carrot Honey Ice-Box Pie Find online at livenaturallymagazine.com

SERVES 8

SALAD 3 cups brussels sprouts; ends trimmed and waxy leaves removed, cut in halves and quarters 1 tablespoon olive oil, divided ½ teaspoon red pepper flakes 1 teaspoon rosemary, finely chopped 1 teaspoon thyme, finely chopped Salt, to taste 1 medium red bell pepper, julienned 1 medium Granny Smith apple, medium dice ½ cup toasted walnuts, divided ½ cup toasted pecans, divided 3 cups watercress

5. To serve, assemble on plates, and garnish with roasted red pepper and remainder of apples, walnuts and pecans.

PER SERVING: 200 CAL; 3G PROTEIN; 18G FAT; 11G CARB (5G SUGARS); 270MG SODIUM; 3G FIBER

Sweet Potato and Barley Congee SERVES 8

CONGEE 2 tablespoons canola oil 2-inch knob ginger, minced 3 cloves garlic, minced 1¼ cups barley 3 quarts vegetable stock, room temperature 1 cup sweet potato, finely diced GARNISH ¼ cup scallions, sliced ¼ cup fried garlic

DRESSING 1 teaspoon grainy Dijon mustard 2 tablespoons apple cider vinegar ½ teaspoon maple syrup ¼ teaspoon red pepper flakes 1 teaspoon salt ¼ cup olive oil

DIRECTIONS 1. Preheat oven to 400°. In a medium stockpot over medium heat, heat oil. Add ginger and garlic, stirring until fragrant. Add barley; stir to toast, about 5 minutes.

DIRECTIONS 1. Preheat oven to 400°. Toss brussels sprouts in ½ tablespoon olive oil, red pepper flakes, rosemary, thyme and a pinch of salt.

Spread on a baking sheet; cook 20 minutes or until fork-tender.

Cool, and cut into medium dice.

3. Reduce heat to low simmer.

Cook 1½ to 2 hours, until rice is soft and porridge-like, stirring occasionally to prevent sticking.

2. Toss bell pepper, remaining olive oil and a pinch of salt. Spread on baking sheet; cook 7 minutes.

3. In a small bowl, combine all dressing ingredients except oil.

2. Add stock, and bring to a boil; then add sweet potato.

4. While congee cooks, prepare garnish. Slice scallions. To fry garlic, thinly slice; cook in olive oil over medium heat until lightly browned.

5. To serve, top congee with fried garlic and scallions.

PER SERVING: 190 CAL; 4G PROTEIN; 4G FAT; 36G CARB (5G SUGARS); 400MG SODIUM; 6G FIBER

Live Naturally is excited to partner with Johnson & Wales University (JWU). Anderson Hadley, Megan Fira, Chef Adam Sacks, Tracy Bui, Jesus Raya III and Nobuko Simoneaux (L to R) developed these recipes. Known as a recognized leader in culinary education, JWU is changing the way the world eats. For info, visit jwu.edu/denver.

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

Pizza, Please!

Any way you slice it, pizza is a quick and delicious platform to bring together an array of healthy toppings and flavors. Here are four easy, tasty creations. B Y G E N E V I E V E D O L L

Polenta Crust Pizza with Bacon, Sautéed Red Onions & Arugula Polenta is ground from dried yellow corn, and with simple preparation, makes an excellent gluten-free crust. Note: This recipe requires dry polenta rather than polenta in a tube. SERVES 3-4 1½ cups vegetable stock ¾ cup polenta 1 tablespoon olive oil ½ teaspoon salt 8 ounces bacon, ½-inch slices 1 medium red onion, ½-inch half-moon slices

6 ounces shredded mozzarella cheese (about 1½ cups) 2 tablespoons aged balsamic vinegar Handful of arugula, for garnish

DIRECTIONS 1. Preheat oven to 450°. In a small pot, bring stock to a boil. Reduce heat to medium low; add polenta, olive oil and salt. Whisk continuously about 3 minutes, until polenta thickens and becomes difficult to whisk.

2. Pour polenta onto a warmed pizza stone or baking sheet lightly sprayed with oil of choice or brushed with melted butter. Using a rubber spatula, spread polenta so crust is about ¼-inch thick.

3. Place crust on lower oven rack, and bake 15 minutes, until slightly crisp.

Reduce heat to 425°.

4. Meanwhile, heat a large sauté pan

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WINTER 2019 | LIVE NATURALLY

over medium heat. Add bacon, and sauté until bacon begins to brown and fat renders, about 8 minutes. Using a slotted spoon, transfer to a paper towel– lined plate. Reserve bacon fat in pan.

5. Add onions to bacon fat, and cook over medium heat 7–8 minutes, until softened. Transfer to a paper towel– lined plate.

6. Top crust with mozzarella, bacon and onions. Bake about 8 minutes on top rack, until cheese is bubbling.

7. Drizzle with balsamic, and garnish with arugula.

PER SERVING: 530 CAL; 22G PROTEIN; 37G FAT; 26G CARB (5G SUGARS); 1,161MG SODIUM; 3G FIBER

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

MAKE YOUR OWN BALSAMIC REDUCTION: Simmer 1 cup balsamic vinegar over medium heat for about 15 minutes, until slightly thickened and reduced in volume by at least half.

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

Pesto, Turkey Sausage, Feta & Pomegranate Pizza Pesto can be made ahead and refrigerated for up to one week or frozen until ready to use. If you are looking to save time, a store-bought pesto is a great option. SERVES 3-4 PESTO 2 cups lightly packed chopped spinach ¾ cup lightly packed basil leaves ½ cup sunflower seeds 1 ⁄3 cup olive oil ¼ cup lemon juice 1 tablespoon lemon zest ¾ teaspoon salt

PIZZA 1 medium pizza crust (about 12 inches) 1 teaspoon olive oil ½ pound ground turkey ½ teaspoon fennel seeds ½ teaspoon salt 1 ⁄8 teaspoon red pepper flakes ½ cup crumbled feta Pomegranate seeds, for garnish

DIRECTIONS 1. Preheat oven to 400°. Add all pesto ingredients to a blender or small food processor. Blend on high until thoroughly combined. Season to taste.

2. If using raw dough, roll out thinly and place on a baking sheet. Prebake 10 minutes before adding toppings.

3. Heat a medium sauté pan over medium heat, and add olive oil, turkey, fennel, salt and red pepper flakes. Cook 5 minutes, until meat is no longer pink.

4. Spread a generous amount of pesto over pizza crust. Top with turkey and feta. Bake 10 minutes, until feta begins to brown and crust is cooked through.

5. Garnish pizza with pomegranate seeds.

PER SERVING: 548 CAL; 22G PROTEIN; 37G FAT; 35G CARB (2G SUGARS); 1,020MG SODIUM; 4G FIBER

WHISK EXTRA PESTO WITH OLIVE OIL AND APPLE CIDER VINEGAR FOR A DELICIOUS VINAIGRETTE.

LIVENATURALLYMAGAZINE.COM

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

Mushrooms, Toasted Walnuts & Parsley Pizza Bursting with umami, this hearty mushroom pizza is an excellent vegetarian option. Any combination of wild mushrooms can be used in place of shiitakes.

SERVES 3-4

6 ounces shiitake mushrooms, stems on, thinly sliced 6 ounces cremini mushrooms, stems removed, thinly sliced 5 tablespoons olive oil, divided ½ teaspoon salt 4 medium cloves garlic, minced Zest of 1 lemon 1 tablespoon lemon juice 1 tablespoon tamari 1 medium pizza crust (about 12 inches) ½ cup grated Parmesan ½ cup walnut halves Parsley leaves, for garnish Honey, for drizzling

DIRECTIONS 1. Preheat oven to 400°.

3. If using raw dough, roll out thinly and place on a baking sheet. Prebake 10 minutes before adding toppings.

4. Brush pizza crust with remaining 1 tablespoon olive oil. Top with mushrooms and Parmesan. Bake 10 minutes, until crust is golden and cooked through.

5. Meanwhile, heat a medium sauté pan over medium heat.

Add walnuts, and toast 3–4 minutes, until lightly browned and fragrant, stirring continuously.

Roughly chop.

6. Garnish pizza with toasted walnuts and parsley, and drizzle with a touch of honey.

SHOP RECIPES ON OUR WEBSITE

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WINTER 2019 | LIVE NATURALLY

PER SERVING: 340 CAL; 14G PROTEIN; 18G FAT; 37G CARB (3G SUGARS); 910MG SODIUM; 3G FIBER

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

NO NEED TO REMOVE SHIITAKE STEMS; THE COOKING PROCESS WILL SOFTEN THE STEMS SUFFICIENTLY AND MAXIMIZE THIS FLAVORFUL MUSHROOM.

2. Heat a large sauté pan over medium heat, and add 4 tablespoons olive oil. Add mushrooms and salt, and sauté 5 minutes, until mushrooms soften. Stir in garlic, lemon zest, lemon juice and tamari. Cook 1 more minute. Set pan aside.

ANY CLASSIC RED SAUCE WILL COMPLEMENT THIS PIZZA.

Broccoli, Fennel & Mozzarella Pizza Roasting fennel mellows its flavor, resulting in a mild sweetness. Make sure to remove core from fennel bulb before thinly slicing. SERVES 3-4 2 cups broccoli florets 2 cups thinly sliced fennel (about 1 medium bulb) 2 tablespoons olive oil 1 tablespoon lemon juice ½ teaspoon salt Freshly ground pepper

1 medium pizza crust (about 12 inches) ½ cup red sauce 8 ounces fresh mozzarella log, thick-sliced half-moons ½ cup sliced green olives Red pepper flakes, for garnish

DIRECTIONS 1. Preheat oven to 425°. In a medium bowl, toss broccoli, fennel, olive oil, lemon juice, salt and pepper. Place on a large baking sheet in a single layer. Roast 15 minutes, until vegetables begin to brown.

2. If using raw dough, roll out thinly and place on a baking sheet. Prebake 10 minutes before adding toppings.

3. Spread sauce over crust. Add roasted vegetables, and top with mozzarella and olives.

4. Bake 7–9 minutes, until cheese is bubbling.

5. Sprinkle with red pepper flakes to taste.

PER SERVING: 430 CAL; 21G PROTEIN; 24G FAT; 36G CARB (3G SUGARS); 1,360MG SODIUM; 4G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

LIVENATURALLYMAGAZINE.COM

25

HIGH FIBER

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Save $1.00 off the purchase of any ONE (1) package of Mission® Tortillas

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BIG FLAVOR Mission® Carb Balance® Tortillas are an excellent source of fiber and contain all the flavor with low carbs, zero sugar and lower calories! So soft and so delicious, they’re ideal for all kinds of meals and snacks. missionfoods.com Product selection varies by store. ©2018 Gruma Corporation.

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h e at t E

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

The ketogenic diet (or keto, for short) is a lowcarb, high-fat way of eating that has been proven to lower blood sugar and insulin levels. The result is numerous health benefits, including weight loss, lower blood pressure and increased levels of healthy HDL cholesterol. The diet may also aid against diabetes, cancer, epilepsy and Alzheimer’s. Here are four recipes to get you started.

B Y TA F F I N Y E L R O D

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

Citrus-Herb Shrimp Sauté Full of fresh flavor and bright color, this delicious shrimp dish will feel like a ray of sunshine on a cold winter day. Serve the shrimp and veggies over cauliflower rice with a side of ripe avocado for a keto meal that will transport you to warmer climes.

DON’T LET THE BUTTER AND OIL INTIMIDATE YOU. A KETOGENIC DIET DOESN’T FEAR HEALTHY FATS AND USES THEM TO REPLACE CARBOHYDRATES FOR ENERGY AND SATIETY.

SERVES 4

1 pound (about 20) jumbo shrimp; peeled and deveined, tails left on 1 teaspoon sea salt 1 teaspoon ground black pepper ¼–½ cup light olive oil or avocado oil ¼ cup seeded, diced red, yellow or orange bell pepper (a mix of all three colors looks beautiful) 2 tablespoons seeded, minced jalapeno or serrano pepper (optional) 1 cup cherry tomatoes, cut into quarters

½ cup sliced green onion, plus more for garnish ½ teaspoon each dried thyme and oregano 1 cup shrimp broth or vegetable broth ¼ cup fresh, minced cilantro or parsley Zest and juice of 2 large limes 6 tablespoons unsalted butter, cubed Sprigs of cilantro, for garnish Steamed cauliflower rice, avocado and lime wedges, optional

DIRECTIONS 1. Pat shrimp dry with a paper towel, and season with salt and pepper.

2. Heat a large skillet over medium-high heat. Add oil. Place shrimp in a single layer, working in two batches if necessary. Cook until they begin to brown. Turn them over, and cook another minute. Remove from pan, and set aside while you make the sauce.

3. Add peppers to pan; cook until they begin to soften. Add tomatoes, onions, thyme and oregano. If pan is too dry, add a splash of broth to moisten. Cook until tomatoes begin to soften and release their juice.

4. Add broth and simmer; cook until liquid is reduced by half.

5. Put shrimp back in pan, and heat until fully cooked. Add cilantro or parsley, lime zest and juice, and butter. Stir until butter is melted and mixed in; remove from heat immediately.

6. Garnish with fresh cilantro sprigs and sliced green onion, if desired.

7. Serve with cauliflower rice, a side of sliced avocado and lime wedges.

PER SERVING: 466 CAL; 10G PROTEIN; 45G FAT; 8G CARB (2G SUGARS); 660MG SODIUM; 2G FIBER

LIVENATURALLYMAGAZINE.COM

27

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

Herbed-Gruyère Scrambled Eggs with Easy Almond-Flour Biscuits Eggs, butter and good cheese—long at the heart of many traditional cuisines—have been welcomed back to the breakfast table with a ketogenic diet. SERVES 4 BISCUITS 2 cups lightly packed almond flour 2 teaspoons baking powder ½ teaspoon fine sea salt 4 tablespoons (½ stick) cold, unsalted butter; cubed 2 large eggs, beaten

SCRAMBLED EGGS 8 large eggs 2 tablespoons heavy cream 2 tablespoons finely chopped chives 2 tablespoons finely chopped flat-leaf parsley 1 teaspoon fine sea salt ½ teaspoon ground black pepper 4 tablespoons unsalted butter 1 cup (4 ounces) grated Gruyère or Swiss cheese

DIRECTIONS 1. Preheat oven to 425°. Place almond flour, baking powder and sea salt in a food processor. Pulse to combine. Add butter, and pulse to cut into flour mixture until it looks like coarse sand.

2. Add the two beaten eggs to processor; blend until ingredients come together to form a soft dough.

3. Grease a 9-inch cake pan. Using an oiled ¼-cup measuring cup, scoop out 8 biscuits, shaping them slightly as you remove from the cup. Place them evenly on a greased pan.

4. Bake biscuits 15–20 minutes, until they are golden and firm to the touch.

5. While biscuits are baking, crack eggs into a large mixing bowl, and whisk

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until whites and yolks are completely mixed. Stir in heavy cream, parsley, chives, salt and pepper.

6. Melt butter in a large, nonstick skillet over low heat. Pour eggs into pan, and gently stir with a silicone spatula or wooden spoon as eggs begin to set. Sprinkle cheese over the top, and gently stir it in. Continue to cook eggs over low heat until almost fully set but still slightly moist, 2–3 minutes.

7. Divide eggs among four plates, and serve with a hot biscuit. Or serve with a keto-friendly Mission Carb Balance Flour Tortilla.

PER SERVING: 772 CAL; 25G PROTEIN; 61G FAT; 34G CARB (1G SUGARS); 1324MG SODIUM; 1G FIBER

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

THE KEY TO TRULY CREAMY SCRAMBLED EGGS IS STARTING WITH WELL-BEATEN EGGS AND THEN COOKING THEM SLOWLY OVER LOW HEAT. GENTLY STIRRING WITH A SILICONE SPATULA OR WOODEN SPOON KEEPS THE EGGS SOFT AND CLOUDLIKE.

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

Tarragon Chicken and Wild Mushroom Bisque Instead of using starch or flour for thickening, this soup gets its body from pureed vegetables. It’s a simple and nutritious technique that keeps the carbs low. SERVES 4 2 tablespoons unsalted butter 4 cups sliced wild mushrooms 1½ teaspoons fine sea salt, divided 2 large leeks; white part only, chopped 2 large ribs celery, chopped 1 large shallot, chopped 4 skinless chicken thighs

1 teaspoon dried tarragon 1 teaspoon poultry seasoning or dried sage ½ teaspoon dried thyme ½ teaspoon ground black pepper 4 cups low-sodium chicken broth ½ cup sour cream 2 tablespoons finely chopped fresh parsley, for garnish

DIRECTIONS 1. Melt butter in a large pot over medium heat. Add mushrooms, sprinkle with ½ teaspoon salt, and cook until mushrooms release their liquid and begin to cook dry.

2. Remove ½ cup of cooked mushrooms; reserve for later.

3. Add leeks, celery and shallot to pot; continue to cook over medium heat, until vegetables are soft and translucent.

4. Add chicken thighs, dried herbs, remaining 1 teaspoon salt, pepper and broth. Raise heat to high, cover, and bring to a boil.

5. Once soup has begun to boil, reduce heat and simmer covered

until chicken is completely tender and falling from the bone, 30–40 minutes. Remove chicken with a slotted spoon, and set aside to cool briefly.

6. With an immersion blender or regular blender, blend hot soup until completely smooth.

7. Pull chicken meat from bones, and shred into pieces. Return chicken and reserved mushrooms to pot, and heat soup to a simmer. Stir in sour cream and fresh parsley.

8. Divide among four bowls, and garnish with a dollop of sour cream, a slice or two of sautéed mushroom, and a sprig of fresh parsley, if desired.

PER SERVING: 244 CAL; 18G PROTEIN; 13G FAT; 16G CARB (4G SUGARS); 1,039MG SODIUM; 2G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

SHOP RECIPES ON OUR WEBSITE

USING CHICKEN THIGHS ON THE BONE ADDS MORE NUTRITION AND MORE FLAVOR TO THIS SOUP, BUT YOU CAN USE BONELESS CHICKEN THIGHS IF YOU PREFER.

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

Metabolism Boosters Let these natural remedies stimulate your body’s fuel-burning capabilities when a little extra help is needed.

B Y N A N C Y C O U LT E R - P A R K E R

E

very day, the body’s metabolism works diligently to convert food to energy. Some people need a lot of nourishment to keep their internal engines going, while others have a very slow metabolism, which requires consuming fewer calories to maintain a healthy weight. A slow metabolism can be a sign of a body running very efficiently, but it can also signal an underlying condition causing fatigue and diminished mental clarity. Not only can the body’s metabolic rate be altered by weight loss and frequent dieting, but it can also shift with age and medications. A sluggish thyroid could also be responsible.

“As naturopath doctors, we are always really intrigued at finding the cause as to why someone’s metabolism may not be as robust as it should be,” says Micah Allen, N.D., owner of Essential Natural Health in Richmond, Virginia. Allen, also a licensed acupuncturist, says thyroid dysfunction, autoimmune issues, blood sugar levels and metabolic syndrome—a precursor to diabetes—can all influence metabolism.

Eating a balanced diet (with lots of protein), exercising regularly, hydrating properly and getting enough sleep are all key to maintaining a healthy metabolism, but here are some natural remedies for an extra fuel-burning nudge, if needed.

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WINTER 2019 | LIVE NATURALLY

COENZYME Q10

Our bodies naturally produce coenzyme Q10 (or CoQ10), which creates energy on a cellular level, speeds up metabolism, regulates lipids, and fends off oxidative stress and fatigue. It’s particularly abundant in muscles, including the heart.

When we are deficient, our metabolism can slow down, and we may feel sluggish. Also, studies show that when statin drugs are taken to lower bad cholesterol, the drugs also block production of CoQ10. It’s something to think about, considering that 28 percent of Americans over age 40 are on statin medications.

Doctors usually recommend CoQ10 in the form of ubiquinol because it is easier to absorb. A 100 mg dose is suggested for maintenance; consult with your doctor to confirm the best dose.

VITAMIN C Yes, the trusty cold fighter that is great for immune-system support can also accelerate your metabolism by fighting off oxidative stress. This can particularly help older people, as a study conducted

at the University of Colorado Boulder discovered.

Researchers noted that the body produces ample antioxidants in younger people, but with age this production diminishes, causing more oxidative stress and damage to cells, which in turn can reduce resting metabolism, especially in older adults, researchers believe. The study found that when adults ages 60 to 74 received vitamin C injections, their resting metabolism increased on average by almost 100 calories per day.

Vitamin C has also been shown to boost fat burning and regulate glucose metabolism and blood sugar levels by helping to shuttle glucose into cells to be used as fuel. This glucose regulation is important for diabetics, for whom too much glucose in the bloodstream can damage organs and blood vessels. The body needs vitamin C to produce sufficient amounts of L-carnitine, an amino acid that has also been shown to enhance metabolism. A recommended dose is 100 to 200 mg each day.

SHUTTERSTOCK

ALPHA-LIPOIC ACID (ALA) This powerful antioxidant, which is rich in anthocyanins—the dark pigments found in fruits such as raspberries or blueberries—not only fights off cell-damaging free radicals, but has also been shown to increase weight loss and reduce blood sugar levels. It encourages the production of the protein hormone adiponectin, which regulates fat cells and can improve metabolism while influencing the rate at which your body breaks down fat.

Although more research is needed to understand long-term benefits of ALA on weight management, studies have shown it to promote weight loss compared with placebos. A recent study conducted in Spain and published in the journal Obesity indicated that ALA may raise metabolism, promote the burning of fat as energy and encourage reduced food intake. The body can produce ALA naturally— it does so inside the mitochondria, the cell hub where it helps enzymes transform nutrients into energy. But the body is capable of producing only small amounts. Likewise, it’s hard to get a larger dose through food. This is why supplementation—300 mg each day—is recommended.

GREEN TEA Frequently lauded for its health benefits, green tea contains catechins, natural antioxidants that thwart cell damage. One type of catechin in particular, epigallocatechin gallate (EGCG), is known to increase metabolism. It does so in part by inhibiting the enzyme that breaks down the fat-burning hormone norepinephrine. When this happens, more norepinephrine can be produced, resulting in greater fat breakdown. Add this to green tea’s caffeine content, which is lower than coffee but still significant, and green tea is at the ready to jump-start metabolism.

In a 2017 research review, it was found that daily consumption of green tea with doses of EGCG between 100 and 460 mg can reduce body fat and body weight, especially when taken for periods of 12 weeks or longer. In addition, daily use of caffeine in doses between 80 and 300 mg has been shown to stimulate EGCG’s metabolism-boosting effects. When a lesser amount of caffeine was taken, the results were not as pronounced.

CHILE PEPPERS Certain foods are known to stimulate metabolism. Chile peppers or hot peppers are a member of the capsicum family and contain both capsinoids, including dihydrocapsiate and capsaicin, the oily compound found in the membrane surrounding the seeds.

The latter is what gives peppers their heat or spicy flavor.

Research has shown dihydrocapsiate and capsaicin to increase metabolic rates modestly. Capsaicin also has been studied for its ability to use heat to spur metabolism and burn fat.

In this capacity, the online journal Open Heart outlined that capsaicin has been shown to modestly enhance energy expenditure, while boosting fat oxidation and diminishing appetite. Although peppers do give your metabolism a lift, supplementation is necessary to maintain the increase, because you would have to eat peppers daily to sustain these effects.

LIVENATURALLYMAGAZINE.COM

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Pleasing Persimmon

TRY

This “fruit of the gods” enhances both sweet and savory recipes.

PERSIMMONS ARE FULL OF ANTIOXIDANTS, VITAMIN A AND MANGANESE, AND ARE RICH IN FIBER.

BY DINA DELEASA-GONSAR

As the weather grows colder, seasonal produce options diminish. The persimmon is an underrated early-winter fruit that looks like a tomato but tastes much sweeter. There are two main varieties: fuyu and hachiya; fuyus are mildly sweet and the most versatile.

Savory Persimmon Hand Pies YIELDS 7 TO 8 PIES

PERSIMMON MIXTURE 2 cups persimmon, cubed 2 tablespoons honey 1 teaspoon brown sugar 1 tablespoon maple syrup 1 ⁄8 teaspoon kosher salt 1 ⁄8 teaspoon pepper 1 teaspoon smoked paprika ½ cup goat cheese 1 tablespoon chives, chopped 1 egg, for dough wash Granulated sugar, for garnish Dina Deleasa-Gonsar loves to create recipes and, in particular, experiment with ingredients. See more of her creations at dishitgirl.com.

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DIRECTIONS 1. Sift flour, salt and sugar into a mixing bowl. Add shortening and butter; work in with your hands until mixture resembles coarse crumbs. Add water, 1 tablespoon at a time; work in with your hands to a smooth dough. Form into a disk; wrap in plastic wrap. Refrigerate at least 30 minutes.

2. Preheat oven to 375°. In a large bowl, combine persimmon, honey, brown sugar, maple syrup, salt, pepper and paprika. Let fruit sit and soften 15 minutes.

3. Drain persimmon mixture through a fine mesh sieve into a smaller bowl. Reserve liquid.

4. Place drained persimmons into a medium-sized bowl. Add goat cheese and chives to persimmon mixture, along with 5-6 tablespoons reserved liquid.

Mix together gently.

5. To assemble, roll out your dough to about 1⁄8 -inch thickness on a lightly floured work surface. Using cutter of your choice (I used the round opening of a mason jar), cut dough out to an even number of pieces (14-16). Lay cut dough on a parchment-lined baking sheet; chill in fridge 5–10 minutes.

6. Whisk egg in a small bowl to use as a wash.

Remove dough from refrigerator, and on 7-8 pieces place a heaping tablespoon of filling in center of dough. Then place second half of pieces on top of each with filling. Seal by pressing edges with tines of a fork. Cut vent holes in tops. Brush with egg wash, and sprinkle with sugar.

7. Bake 15–20 minutes, until tops start turning golden brown.

PER SERVING: 420 CAL; 8G PROTEIN; 17G FAT; 58G CARB (8G SUGARS); 112MG SODIUM; 2G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

WINTER 2019 | LIVE NATURALLY

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

DOUGH 2 cups all-purpose flour Pinch of salt 2 teaspoons sugar ¼ cup plus 2 tablespoons solid vegetable shortening ¼ cup plus 2 tablespoons butter 3–4 tablespoons ice water

ONE SIMPLE INGREDIENT RED LENTIL PASTA *

*Per 2oz. serving

TASTE THE DIFFERENCE

FIND IT IN THE PASTA AISLE ©2019 Barilla America, Inc.

new

pure blends

™

PLANT-BASED BUTTER delicious and better-y in a made-with-plants kind of way Product selection varies by store.

learn about the benefits of a plant-based diet at PureBlendsBrand.com ©2019 Upflield