Live Naturally Kroger Michigan Spring 2017 by Alive Publishing Group

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EMBR ACE YOUR WELLNESS

HEALTHY TUMMY, HAPPY LIFE pg

EAT YOUR GREENS

THE NO. 1 FOOD FOR YOUR HEALTH

NATURAL SUPPLEMENTS TO GET YOU THROUGH

. 24

SPRING VEGETARIAN PASTA, PG. 23 MAKE IT WITH ZUCCHINI SPIRALS, TOO!

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FROZEN MEALS FROM AROUND THE WORLD

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TRY A GLUTEN FREE PASTA DELICIOUS ENOUGH FOR THE WHOLE TABLE

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from the editor Trend Talk IF THERE’S ONE THING I’VE DISCOVERED

as the Live Naturally editor, it’s that food is a dynamic topic. Food trends are constantly changing. Chefs are always working to create that next great dish. There are always food brands poised to launch the next big product. Lucky for us, the public’s desire for more natural, healthy options continues to grow. I recently attended Natural Products Expo West, the Super Bowl for natural and organic foods, where companies from around the world gather to share their latest products and innovations. Here are the most interesting trends I spotted: SHORTER INGREDIENT LISTS. This is evident in everything from prepared foods to beauty and cleaning supplies. The reason? Consumers want more transparency of ingredients, with clean and clear labeling. They also want an easy-to-trace supply chain that shows where ingredients are actually coming from. ELIMINATING FOOD WASTE. According to the Natural Resources Defense Council, more than 40 percent of all food produced in the U.S. is thrown away. To reduce food waste, innovative companies are upcycling byproducts of certain processes to create healthful products. Examples include tea made from the leaves of coffee plants, a vegan jerky using discarded coconut meat at a coconut water company and snack bars made from spent craftbrewery grains. PLANT-BASED FOODS. Beans, lentils and peas continue to garner attention, and research shows that eating more plantbased protein and less meat will help you live longer. In response, a growing number of companies are making pasta from plants like lentils and chickpeas. And pea protein is appearing in everything from smoothies to baking products.

dynamic flavors—citrus fruits are the rage. With its numerous health benefits, vinegar is popping up as a main ingredient in drinks, too. OTHER TREND HIGHLIGHTS include more cold-brew coffees, added protein in ice cream and cookies, and probiotics in everything from supplements to popcorn, chips, hummus…and even lollipops! SPEAKING OF PROBIOTICS, check out our feature story on the many benefits of healthy gut bacteria (see pages 24–28). And, as always, we’re happy to share A WEALTH OF HEALTHY RECIPES, including dishes using leafy greens (pages 16–19) and pastas with gluten- and dairy-free options (pages 20–23). If you haven’t visited us online lately, we have some FUN NEW WEBSITE FEATURES. Now, when you click on a recipe, you can save it to your personal recipe box. You can also create a shopping list from recipes. Visit livenaturallymagazine.com/recipes and give these features a try. Don’t forget to download our app, too, so you’ll always have our recipes in the palm of your hand when you’re at the grocery store. Enjoy this issue. As always, we aim to share the latest news on trends and foodand health-related topics. Feel free to drop me a line with questions or comments. We love to hear from you!

KOMBUCHA AND DRINKING VINEGARS.

Although it’s been around for more than a century, kombucha is gaining popularity, with a wide variety of companies creating

Rebecca Heaton, Editor editor@livenaturallymagazine.com

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

contents spring 2017

departments begin 05 MEET A SPICY VEGETARIAN PLUS Celebrating Earth Day and how one company is using transitional grains in products.

kitchen 11 FROZEN MEALS PLUS Health benefits of the Mediterranean Diet and tips for hassle-free prep and cooking.

eat 15 GO GREEN Leafy greens are rich in vitamins, minerals and antioxidants. Try them in our medley of tasty recipes, courtesy of the budding chefs at Johnson & Wales University.

Pasta is a must for every kitchen. Try our delicious creations, including one that’s dairy-free. By Kimberly Lord Stewart

boost 30 GESUNDHEIT! Natural ways to survive allergy season. By Karen Morse

try 32 SRIRACHA AND PEANUT BUTTER These two ingredients partner for a peanut sauce with oomph.

24 feature

2 Spring 2017 / Live Naturally

BEYOND THE GUT By now you’ve heard the news: Healthy gut bacteria make for healthy digestion. But there’s so much more—here’s the science. PLUS Great recipes for your gut, including Brine-Ade. By Lisa Marshall

recipe index Basic Sauerkraut 28 Brine-Ade 27 Creamy Dreamy Spinach Lasagna 22 Dairy-Free Penne Bake 22 Herbed Mushroom and Mustard Green Veggie Rolls 18 Kale Chips 18 Mint Chocolate Ice Cream Sandwich 19 Roasted Pepper, Fontina and Arugula Salad 18 Salami, Kale and Olive Orecchiette 22 Spiral Spring Vegetarian Pasta 23 Sriracha Peanut Sauce 32 Swiss Chard & Pear Pastry 18 COVER PHOTO: AARON COLUSSI STYLING: ERIC LESKOVAR

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

FROM TOP: ERIN KUNKEL/COURTESY OF STOREY PUBLISHING; AARON COLUSSI/STYLE ERIC LESKOVAR; SHUTTERSTOCK

20 HEALTHY KITCHEN

Part of the Live Naturally family of Kroger magazines

Spring 2017 livenaturallymagazine.com

V.P./GROUP PUBLISHER Deborah Juris EDITOR Rebecca Heaton

Recipes ct and produ help reviews to you shop!

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ART DIRECTOR Charli Ornett ASSOCIATE ART DIRECTOR Lindsay Burke ASSISTANT EDITOR Kellee Katagi COPY EDITOR Julie Van Keuren MARKETING OPERATIONS MANAGER Susan Humphrey DESIGNER Shannon Moore NATIONAL BRAND MANAGER Sue Sheerin CONTRIBUTING WRITERS Kellee Katagi, Layne Lieberman, Lisa Marshall, Karen Morse, Kimberly Lord Stewart CONTRIBUTING ARTIST AND STYLIST Aaron Colussi, Eric Leskovar ADVERTISING SALES Deborah Juris, Sue Sheerin

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www.hungryeyemedia.com 800.852.0857 PRESIDENT Brendan Harrington

begin Vegetarian Vavoom Bravo TV star Kristen Doute puts her spicy attitude to work in the kitchen with fun rants, recommendations and vegetarian recipes on her “Vegiholic” blog. BY REBECCA HEATON

risten Doute has multiple personalities: I enjoy creating sauces using garlic, oils like She’s a star on Bravo TV’s Vanderpump olive and grapeseed, and vinegar. Many Rules, a member of an all-women comedy people think veggies are boring, but with the sketch group and a committed vegetarian. right seasoning or sauce, they’re delicious. On her new food and lifestyle blog, Vegiholic.com, Doute showcases Tell us about your role on favorite recipes and stories Vanderpump Rules. O TUNE INT P about her day-to-day life as a In the first three seasons, I M U P VANDER vegetarian. We caught up was known as “crazy Kristen,” RULES with her to learn more. on Bravo, going through a bad breakup How long have you been a vegetarian and why?

at Mondays . 9 p.m. ET

I grew up in Michigan and am the only vegetarian in my family. When I was 11, we visited my grandparents in Florida, where I fell in love with dolphins and other marine animals. But when I found out dolphins were in canned tuna, I couldn’t stand the thought of eating animals, so I went cold turkey (pun intended!). Luckily, my mom was very supportive and made vegetarian meals for me. Why did you start your Vegiholic blog?

BRIAN CARTER

I believe in a good diet, and I want to inspire people that what you put inside your body affects your outside, too. We live in an age of convenience, so it’s easy to get fast food. I want to spread the message with fun content and vegetarian recipes—with help from my co-blogger and chef, Jeanine Carter—that eating healthy doesn’t have to be a hassle or be expensive. I want to teach people that even if you’re not looking to go 100 percent vegetarian, you can incorporate more veggies in your diet and make healthy lifestyle changes. It’s a fun project; Jeanine is all about presenting and plating the dishes, and my boyfriend does the food styling and photography.

and having issues with friends. But I think the crazy is gone as I’m in a great place with a new boyfriend and my best friends—I’m feisty now! Fans often ask me about how we party so much and how unhealthy that is. Yes, we like to drink and go out. But because I eat so well and stay healthy away from the show, I feel okay about putting “empty calories” in my body sometimes because I balance it with my overall

healthy lifestyle. We can all live well and still have some fun. If you read some of my blog posts, when I’m cooking, I may add a funny quip about a drink recommendation with the recipe, or that I’m sipping on a glass of wine that I’m also using in a recipe while cooking! You also do comedy?

Comedy has such a lift when you’re in a damper mood. I’m in a comedy sketch group with three friends that will air on a Vanderpump Rules episode this season. I haven’t mentioned anything about food in our routine yet…but I’m working on some material.

Visit livenaturallymagazine.com for Doute’s Goat Cheese Balls with Mango Sauce recipe. And get more of her recipes at vegiholic.com.

Kristen Doute, right, and her Vegiholic blog partner, Jeanine Carter, work together to create fun, healthy, easy-to-prepare vegetarian meals.

Do you have any go-to ingredients?

Garlic is my big go-to. I like its flavor and proven medicinal properties. Jeanine and livenaturallymagazine.com

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SIMPLE TRUTHS

begin

Supporting a Movement Kashi is using transitional grains in products to assist farmers making the move to organic.

ith a continued demand for organic foods, some farmers across the U.S. are looking to transition their crops to organic. But the process isn’t easy. Last year, Kashi partnered with leading certifier Quality Assurance International (QAI) to create a protocol that supports farmers in the three-year period of transitioning to organic. Kashi uses transitional ingredients in two products currently on the market. Recently, the Organic Trade Association and the U.S. Department of Agriculture created a similar government program to support farmers transitioning to organic.

DID YOU KNOW?

“Our team visited a Michigan farm that is working on transitioning to organic, and it was an aha moment for us,” says Louise Cotterill, Kashi’s associate director of communications. Cotterill explains that farms face financial challenges during the transition period, often taking out loans to make investments in their land and equipment. “So we wanted to show farmers our support by connecting their story to consumers and using the grains in some of our products.”

Kashi’s first product using certified transitional ingredients was Dark Cocoa Karma Shredded Wheat Biscuits cereal. It also created Chewy Nut Butter Bars that are 55 percent transitional, 40 percent organic. “We’re excited to be a part of this movement to support farmers and take an active role in the food system,” says Cotterill. “Lending a helping hand to farmers and educating consumers through our products benefits everyone.” Learn more at transitional.kashi.com. —R.H.

Kashi team members at a farm in Michigan to learn about transitional grains.

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That less than 1 percent of U.S. farmland is organic?

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begin

SIMPLE TRUTHS

MISSION-BASED BRANDS It’s nice to know when food companies are doing good things for the planet. Here are a few of the growing number that value sustainability.

Earth Day Every Day

Applegate uses 100% grassfed beef and was Non-GMO Project Verified in 2016.

Incorporate sustainability into your daily life. BY REBECCA HEATON

Cascadian Farm spearheads Bee Friendlier, an education and support program to help bees thrive.

In 1970, Earth Day was born with the help of a U.S. senator in Wisconsin who saw it as an opportunity to celebrate “an environment of decency, quality and mutual respect for all” living things. This year’s worldwide Earth Day celebration is April 22.

Driscoll’s works closely with its independent farmers as well as communities on water-quality and conservation issues. Hellmann’s Organic Mayonnaise uses 100 percent cage-free eggs in all products. Kashi supports farmers transitioning to organic crops by using transitional grains in products (see page 16 for more).

Get a reusable water bottle instead of buying bottled water. Bottled water consumes fossil fuels during production and transport, and most recyclable water bottles end up in landfills. Use reusable shopping bags instead of plastic bags at the store. Start composting. Your leftover food will turn into healthy soil for your garden.

Plant a tree, or support the U.S. Forest Service’s Plant-A-Tree program, in which a tree is planted on national forestland in your name. Consider making your yard an oasis for birds and/or bees. Put in a bird feeder, or install birdhouses or beehives. Make your home more energy efficient; update lightbulbs to energyefficient LED and compact fluorescent options.

Become a better grocery shopper; buy only what you need to avoid food waste. Try to use more ecofriendly transportation when possible, such as buses, trains or bikes. Go paperless; switch your bills to autopay. You can help save millions of trees each year. Get outside and enjoy nature.

SUSTAINABILITY LIVES HERE Discover how Kroger is celebrating Earth Day. Find ideas and coupons at sustainabilityliveshere.com through April 22.

8 Spring 2017 / Live Naturally

Stonyfield Organic sources milk from CROPP Cooperative (aka Organic Valley), with 1,800 family-farm members, plus other local, organic dairy farms, and it provides farms with customized technical assistance for growth and sustainability. Tom’s of Maine reviews all product ingredients for natural, sustainable and responsible standards via the company’s Stewardship Model. Vita Coco gives its farmers coconut palm seedlings to renew palm groves, as well as tools for composting and mulching via the Vita Coco Project. WhiteWave partners with the AgWater Challenge, a collaborative initiative to raise awareness of the important role food companies play in addressing food and water security.

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HERE ARE 10 WAYS YOU CAN CELEBRATE BY BEING GREENER AND FRIENDLIER TO THE PLANET.

Pure Leaf uses teas from Rainforest Alliance Certified tea estates that meet the social, economic and environmental criteria of the Sustainable Agriculture Network.

T gether we can create

a #brightfuture Take action at brightFuture.unilever.us

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Whether itâ&#x20AC;&#x2122;s planting trees, recycling plastic bottles or choosing sustainable brands, your choices help to create a #BrightFuture for all.

A FUSION OF FLAVORS IN EVERY BITE

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kitchen +

Freezer Pleasers

DID YOU KNOW?

Forget the TV dinners of old—modern frozen meals are far healthier, tastier, easier and more international. BY KELLEE KATAGI

stroll down the frozen aisle is a multicultural experience. Today’s freezer meals feature creative, palate-pleasing cuisine from all over the globe. And what’s more, many of them are made with natural, healthy ingredients that are loaded with nutrients. Not bad for entrees that can be ready in a handful of minutes. Here are a few of our favorites.

Type

SOUTH OF THE BORDER

ITALIAN

ASIAN

According to Frozen & Refrigerated Buyer magazine, sales of natural frozen items jumped 10.6% to $5.47 billion in 2016. The popularity of globally-inspired products, particularly frozen meals, likely attributes to this growth.

INDIAN

AMERICAN

Our pick

CedarLane Quinoa & Vegetable Enchiladas

Healthy Choice Café Steamers Simply – Creamy Spinach & Tomato Linguini

Luvo Orange Mango Chicken

Saffron Road Chicken Tikka Masala

Evol Truffle Parmesan Mac & Cheese

Why we like it

Quinoa and poblano cream sauce star in this flavorful comfort food that contains a whopping 170% of your daily vitamin A requirements. It also provides nearly a third of your necessary fiber, 15% of your iron and calcium and 12 grams of protein.

All the flavor of Italian, without the heaviness. A mildly creamy sauce complements al dente pasta, with nutrition and flavor boosts from organic tomatoes and spinach. You’ll also get 20% of your daily fiber, 20% vitamin A, 15% iron and a mere 3 grams of sugars.

Yum! Tangy-sweet citrus sauce and cubed mango tops white-meat chicken, flanked by broccoli, kale and a wholegrain blend of jasmine rice, quinoa and wheat berries for a perfectly proportioned meal. The daily value numbers are favorable, too: 70% vitamin A, 50% vitamin C, 34% protein.

The meat is tender, the sauce is creamy and the spices are just right in this Indiancuisine standby served over basmati rice. It provides 15% of your daily iron and vitamin A and C needs; plus, the chicken is wellsourced: humanely raised, with no antibiotics and a 100% vegetarian diet.

Crusty breadcrumbs and genuine truffle sauce (from truffles sniffed out by trained dogs in Italy) set this dish apart from other versions of the American classic. Health bonus: It’s made from dye-free cheese from cows not treated with rSBT hormones and produced without animal rennet.

Bonus points for

gluten-free, vegetarian

vegetarian

whole grain

gluten-free, halal

vegetarian

Also try

CedarLane Three Layer Enchilada Pie

Amy’s Bowls – Pesto Tortellini

Evol Teriyaki Chicken

Saffron Road Lamb Saag

Amy’s Bowls – Brown Rice, Black-Eyed Peas and Veggies

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kitchen

HEALTH

The Mediterranean Diet…and Beyond How to be health conscious without giving up the pleasures of fine food.

hen put to the scientific test, the Mediterranean diet consistently comes out at or very near the top among various eating approaches. The diet derives from the healthy, locally sourced foods and slow-paced, stress-free lifestyle enjoyed by people living near the Mediterranean Sea. Scientific studies have shown that the diet may reduce the risk of heart disease and type 2 diabetes. Researchers have also found that people who closely follow a Mediterranean diet may live a longer life and be less likely to put on weight. Here are the diet’s five basic guidelines:

Eat plenty of fresh and seasonal fruits and vegetables; dry-roasted

12 Spring 2017 / Live Naturally

BY LAYNE LIEBERMAN

nuts and seeds; legumes like chickpeas and lentils; potatoes; whole grains including bread and pasta; and local seafood—and use fresh herbs, spices and cold-pressed, fresh olive oil.

Enjoy local eggs, poultry, fresh cheeses and yogurt in moderation.

Drink wine in moderation, and with meals.

Choose red meat occasionally.

Eliminate added sugar and sugarsweetened beverages, refined grains, processed meat, refined oils and other highly processed foods.

May is Interna tional Medite rranea n Diet M onth.

But it’s not just a diet—it’s a way of life. When the concept of the Mediterranean diet was first developed in the 1960s, fast-food restaurants were nonexistent, and there were few processed and packaged foods. It’s quite different from the U.S.’s current grab-and-go, obsessively-reading-food-label-ingredients lifestyle. So how can we incorporate the Mediterranean philosophy with our contemporary society? By employing the modern lifestyle and dietary practices of today’s healthiest European countries: Switzerland, Italy and France. People in these countries walk the line between staying healthy and enjoying decadent foods. For example, the Swiss

PREP LIKE A PRO

enjoy outdoor activity along with a diet high in dairy from grass-fed cows. Italians use fresh, local ingredients but never give up their pasta. And the French eat small portions of high-fat cheeses, with meals centered on farmers’ market produce. Here are five ways to go beyond the Mediterranean diet without giving up our beloved chocolate, pasta and cheese:

The Simple Things Little changes can make a big impact in the kitchen. BY KELLEE KATAGI

hefs often cook a bit differently at home than they do at work, given that the kitchen is usually a lot smaller, as is the crowd they’re working for. Even so, many tricks they’ve learned in their trade translate quite nicely to the home front. Here, Nathan Crave of Seattle’s Palace Kitchen lets us in on the tools and tips he uses at home for a happier and hassle-free cooking experience.

>> C ut back on sugar, and opt for whole fruits to satisfy your sweet tooth. Bake an apple or poach a pear instead of digging into a store-bought cake. >> Break the habit of emotional eating. Enjoy noncaloric activities that make you feel better, like sipping herbal tea or connecting with a friend over a cup of coffee. >> Avoid oversized portions; use a salad plate instead of a dinner plate. >> Fill half of your plate with lightly dressed vegetables and salads. This will make the plate look fuller while reducing portions of starchy foods and protein. >> Be mindful about quality and quantity. When you choose one square of good-quality dark chocolate, your waistline will reflect your change in size, and your taste buds will be satisfied, too.

SHUTTERSTOCK (2)

Layne Lieberman, R.D., C.D.N., is an award-winning educator and entrepreneur, and author of Beyond the Mediterranean Diet: European Secrets of the Super-Healthy. Follow her blog at worldrd.com.

Visit livenaturallymagazine.com for more Mediterranean-inspired dishes, including dishes from Layne as well as Barilla pasta.

Invest in a new peeler.

Use a horizontal plastic peeler, instead of the old metal ones your mother had— they’re the worst! Having a new, sharp peeler really helps. I use one from Kuhn Rikon—it’s the only kind I’ve used for the past 15 years.

Freeze wisely. I make a

big batch of chicken stock and then freeze it in quartor sandwich-size bags—gallonsize is usually too big. Cool the stock first; then fill the bags and lay them flat. If you make chili or soup, then you might want to use a gallon-size bag.

Opt for parchment paper or Silpat nonstick baking mats. They’re great for roasting

vegetables and baking. Silpat probably works out a little better than parchment paper, and you only have to buy one—those things last forever, as long as you don’t cut on them. I also recommend silicone cake molds: Nothing sticks, so you can bake in them, you can freeze things in them, and cleanup is easy.

Roast vegetables in batches. If you

completely fill the pan, they don’t cook well. Vegetables roast more evenly when the pan isn’t as crammed. Aim to fill about three-quarters of the pan.

Nathan Crave is the executive chef at Palace Kitchen in Seattle, a Northwest fine-dining favorite. Crave’s nearly two-decade-long career has also included stints at Seattle’s TanakaSan, Etta’s and Seatown Seabar, as well as a few high-end restaurants in Boston.

livenaturallymagazine.com

his orians say so find yourself

a recipe

and ake

some hi hiistory story. BE

HOLD

The th of the world

The role of potatoes throughout time could fill a library full of history books. We’re more excited about how they’ve filled our own library full of amazing potato dishes. Get potatoes in the produce section and find the recipe for Potato Gnocchi and others at PotatoGoodness.com/Gnocchi.

eat Green Light Leafy greens are the number one food you can eat regularly to improve your health.

COLLARD GREENS chewier texture, cabbage-like taste

BONE HEALTH Leafy greens are loaded with vitamin K. One cup of kale provides a whopping 684 percent of your daily needs. Vitamin K regulates blood clotting, and can also ward off osteoporosis and bone fractures by activating osteocalcin, a protein that helps form bones.

IMMUNITY High levels of vitamins A and C in leafy greens keep your immunity strong against bacteria, viruses and toxins.

KALE earthy flavor, needs thorough cooking

CANCER PREVENTION Studies show that consuming leafy green vegetables can defend against various types of cancers. Carotenoids in greens protect cells from mutations that can ultimately lead to cancer. Chlorophyll, responsible for the green color in plants, has been found in lab studies to pull carcinogenic substances out of the body, reduce inflammation and slow free radical damage.

CHARD beet-like taste, soft texture

HEART HEALTH

AARON COLUSSI, STYLE ERIC LESKOVAR

Researchers have identified a wealth of antioxidants in leafy greens that lower body-wide inflammatory responses. Inflammation is one of the main factors associated with heart disease development. Greens are also host to fiber, which lowers cholesterol and may reduce risk of heart disease.

VISION Vitamin A, plentiful in leafy greens in the form of carotenoids, benefits eyesight by preserving health of the retina, macula and cornea.

MUSTARD GREENS peppery taste, mustardy smell

ARUGULA slightly bitter, peppery flavor, serve raw or sautéed

Top Vitamins & Minerals in Leafy Greens Vitamin K • Vitamin A • Vitamin C • Manganese Potassium • Phosphorus • Copper • Magnesium

SPINACH mild flavor, cooks quickly

eat

DISH IT UP

Go Green Rich in vitamins, minerals and antioxidants, leafy greens have more nutrition per calorie than any other food in the produce aisle. So eat your greens every day. Here are some great recipes to get you started…including an ice cream sandwich! Turn to page 18 for recipes.

FUN STUFF ✷ Brits and Aussies call arugula “rocket.”

✷ Going gluten-free? Roll your favorite sandwich fixings in a steamed collard green leaf.

✷ Spinach packs 5.36 grams of protein per cup (cooked), making it one of the most protein-rich veggies out there.

✷ Don’t be afraid to add

greens to a fruit smoothie. Spinach, arugula and kale are the best options. Swiss Chard and Pear Pastry

Roasted Pepper, Fontina and Arugula Salad

•

OW STUDIES SH rvings se 2 t as le eating at per ns ee gr y of dark leaf e brain th s ep ke k wee helps slow young and ine. mental decl

•

Herbed Mushroom and Mustard Green Veggie Rolls

No one will never know that there’s kale & spinach in these! Mint Chocolate Ice Cream Sandwich

AARON COLUSSI, STYLE ERIC LESKOVAR

✳

Your kids will love these ice cream sandwiches. And they’ll never know that they’re getting nutrients such as iron and minerals from the “hidden” greens. A tasty treat for adults, too!

eat

DISH IT UP

Swiss Chard and Pear Pastry Serves 8 7 cups (1½ pounds) Swiss chard, leaves and inner stems removed 2/3 cup part-skim ricotta cheese ½ cup blue cheese crumbles 2 eggs; whisked, divided ½ cup low-fat milk 1/3 cup dried currants 1/3 cup + 1 tablespoon sliced almonds, toasted and divided 1/8 teaspoon ground nutmeg 1 sheet frozen puff pastry, thawed 1 pear (any variety); peeled, cored and cut into ¼-inch slices

1. Preheat oven to 375°. Grease a muffin tray. 2. Blanch chard in a large pot of boiling water for 15 seconds, or until wilted. Drain and rinse under cold water. Squeeze out excess liquid; set aside. 3. Combine cheeses in a bowl. Whisk in 1 egg and milk. Add chard, currants, 1/3 cup almonds and nutmeg. 4. Cut pastry dough into 4x4-inch squares, and place into muffin tins. 5. Spoon 2 tablespoons of chard mixture into each puff pastry; then top with pear. 6. Brush pastries with remaining egg mix‑ ture, and sprinkle with remaining 1 ta‑ blespoon almonds. 7. Bake 30 minutes uncovered, until pas‑ try is golden. PER SERVING: 410 CAL; 17G PROTEIN; 27G FAT; 28G CARB (7G SUGARS); 630MG SODIUM; 3G FIBER

thermometer to check). Should be warm to touch. 3. Transfer to a mixing bowl, and add sugar. Bloom yeast in the mixture, about 5 minutes. 4. Add in flour and salt in three batches. Make a loose ball and let rise in a cov‑ ered, greased bowl, at least 30 minutes. 5. In a saucepan, heat olive oil over medium heat; then sweat onion and mushroom together with garlic, rose‑ mary and thyme on low heat until ‑onions are translucent and mushrooms are soft. Remove pan from heat, stir in mustard greens, and set aside. 6. Roll pastry sheet into a large rectangle, about ¼-inch thick, and brush with re‑ maining Earth Balance. Spread greens mixture evenly on the pastry sheet. 7. Roll up pastry sheet into a log; then cut into 1-inch segments. 8. Place the segments seam-side down in a well-greased cake pan. Bake 25 minutes, until golden. PER SERVING: 220 CAL; 4G PROTEIN; 7G FAT; 38G CARB (22G SUGARS); 35MG SODIUM; 3G FIBER

Kale Chips 3 servings 1 bunch of curly or lacinato kale 3 tablespoons olive oil 3 tablespoons fresh lemon juice 1 teaspoon red pepper flakes 1 teaspoon salt

1. Preheat oven to 250°. Remove kale ribs, and tear leaves into bite-sized pieces. 2. Mix all ingredients together with hands to massage kale. 3. Place on a baking sheet. Bake 30-35 minutes, until crisp. PER SERVING: 130 CAL; 1G PROTEIN; 14G FAT; 4G CARB (0G SUGARS); 650MG SODIUM; 1G FIBER

Roasted Pepper, Fontina and Arugula Salad Serves 8 4 tablespoons olive oil 2 tablespoons red wine vinegar 1 clove garlic, minced 6 cups arugula, loosely packed 1 bulb fennel, washed and thinly sliced Salt and pepper, to taste 3 red peppers; seeded, roasted, peeled, cut into ½-inch strips 4 ounces fontina cheese, sliced into strips Salt and black pepper, to taste Toasted sliced almonds

4. Whisk together oil, vinegar and garlic in a large bowl. Add arugula and fennel; toss to coat. Season with salt and pepper. 5. Divide arugula and fennel mixture among eight salad plates. Divide peppers and cheese strips; arrange on arugula. 6. Sprinkle salt, black pepper and almonds over salads, if desired, and serve. PER SERVING: 120 CAL; 4G PROTEIN; 10G FAT; 6G CARB (3G SUGARS); 808MG SODIUM; 2G FIBER

Herbed Mushroom and Mustard Green Veggie Rolls ½ cup unsweetened soy milk ¾ cup Earth Balance spread (or unsalted butter), divided 1 tablespoon cane sugar 1 tablespoon instant yeast 1½ cups whole-wheat flour Pinch of salt 1 tablespoon olive oil ½ cup diced onion ½ cup cremini mushrooms, chopped 2 cloves garlic, minced 1 tablespoon fresh rosemary, minced 1 tablespoon fresh thyme, minced ½ cup mustard greens, chopped

1. Preheat oven to 350°. Line a cookie sheet with parchment paper. 2. Heat soy milk and 1½ tablespoons Earth Balance, until melted. Remove from heat, and let cool to 110° (use a food 18 Spring 2017 / Live Naturally

AARON COLUSSI, STYLE ERIC LESKOVAR

Serves 8

Mint Chocolate Ice Cream Sandwich 8 servings 1 bunch fresh peppermint leaves ½ cup soy milk 3 bananas ½ cup fresh spinach 1 cup cashew cream (see instructions at right) ½ cup agave nectar ¼ teaspoon kosher salt 2 ounces dark chocolate chips

1. Steep peppermint in soy milk for 2 hours. Strain out peppermint leaves. 2. Blend together bananas, spinach, cashew cream, agave and salt, until smooth. 3. Add soy milk to the mixture. 4. Put mixture in freezer (in a bowl or spread on a cookie sheet), and freeze until it starts getting solid. 5. Before serving, place ice cream in a food processor and blend until smooth. Fold in chocolate chips. PER SERVING: 324 CAL; 4G PROTEIN; 15.2G FAT; 45.6G CARB (30G SUGARS); 330MG SODIUM; 2.8G FIBER

■ CASHEW CREAM Put 1 cup raw cashews in a medium pot. Cover with 2 inches of water. Bring to a boil; then simmer until cashews are soft, about 15 minutes. Pour cashews and water into a blender; blend until smooth. ■ KALE CHOCOLATE COOKIES Makes 2 dozen cookies ½ cup coconut oil 6½ tablespoons granulated sugar 7 tablespoons light-brown sugar 1 large egg 1 teaspoon vanilla extract ¼ teaspoon salt ¾ cup all-purpose flour 3¼ tablespoons dark cocoa powder ½ teaspoon baking powder 1 cup kale; shredded, blanched in hot water, and then “shocked” in bowl of ice water to hold the green color ½ cup carob or dark chocolate chips

1. Preheat oven to 350°. 2. In a large mixing bowl, cream together coconut oil and sugars. Add egg, vanilla and salt, and mix well. 3. In separate bowl, whisk together dry in‑

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gredients. Slowly add dry ingredients to large mixing bowl. 4. Add chopped kale and chips; blend well to form dough. 5. Roll dough between two sheets of wax paper. Cut cookies with a 3-inch circular cookie mold or top of a measuring cup. 6. Place cookies on a greased baking sheet; bake 10–12 minutes. 7. Let cool. Then sandwich ½ cup of ice cream between two cookies and serve. 2 COOKIES: 190 CAL; 2G PROTEIN; 8G FAT; 31G CARB (26G SUGARS); 60MG SODIUM; 1G FIBER

Live Naturally is excited to partner with Johnson & Wales University. Madeleine Weitzner, Chef Adam Sacks and Sarah Rule (l to r) developed these recipes, with prep help from teaching assistants Nicole Sandor and Jake Bauer (not pictured). Known as a recognized leader in culinary education, JWU is changing the way the world eats. For info, visit jwu.edu/denver.

eat

HEALTHY KITCHEN

Noodling Around A Google food-trends report says pasta is back. We didn’t know that it ever left. This cost-friendly, versatile and oh-so-good staple is a must for every home kitchen. BY KIMBERLY LORD STEWART TURN TO PAGE 22 FOR RECIPES

TRY THESE GLUTEN-FREE PASTAS

Dairy-Free Penne Bake

Barilla makes several GF options, including penne and spaghetti. Tinkyada rice pasta comes in many GF forms, too, from spaghetti to spirals.

GLUTENFREE IDEA! SPIRALIZED VEGETABLE PASTA A cool kitchen gadget called a spiralizer turns green zucchini and yellow summer squash into curly threads of vegetarian pasta. Trial and error says don’t peel or boil these soft tendrils, as they can overcook and turn to mush. Try a quick sauté. For portions, one medium squash equates to one serving. For the Spiral Spring Vegetarian Pasta recipe on the next page, substitute vegetable broth for the pasta water. While broth is reducing, sauté spiralized veggies in vegetable oil in a nonstick skillet for about 3 minutes. Toss with warm vegetables, and pour sauce over.

20 Spring 2017 / Live Naturally

Spiral Spring Vegetarian Pasta

The Greeks m ade flat strips of do ugh, called laganon , in the first mille nnium B.C. Explorer Marco Polo referred to th e same flat doug h as lasagna.

Creamy Dreamy Spinach Lasagna

ars, For 300 ye 800, â&#x20AC;&#x201C;1 00 15 from pasta d lle Italians ca cherroni ac m er th ei or (macaroni) Fast vermicelli. forward...

AARON COLUSSI, STYLE ERIC LESKOVAR

...to 1790 whe n we can thank American sta tesman and presiden t Thomas Jeffe rson for bringing m acaroni to our country .

Salami, Kale and Olive Orecchiette

Historical Notes Source: Pasta and Noodles, A Global History (Reaktion, 2016), by Kantha Shelke, Ph.D.

eat

HEALTHY KITCHEN

Dairy-Free Penne Bake You’ll love this mock ricotta, made from macadamia nuts, for its rich, creamy texture. The recipe comes together quickly and will soon be a family favorite. Serves 6 12 ounces whole-grain penne Pinch of salt 2 cups raw macadamia nuts ½ cup macadamia nut milk or other dairy-free nut milk Juice of ½ lemon ½ teaspoon garlic powder 2 tablespoons vegetable oil 1 pound ground chicken 1 teaspoon dried Italian herbs 3 cups prepared marinara sauce 2 cups almond milk grated cheese, or another nondairy grated cheese product, divided

1. Preheat oven to 350°. Oil a 9x13-inch baking dish. 2. Bring 6 cups water to a boil. Add penne and a hefty pinch of salt. Cook until just tender, 8–10 minutes. Drain, and set aside. 3. Place nuts in a high-speed or “bullet”style blender. Pulse until finely ground. Gradually add nut milk, a few table‑ spoons at a time; pulse until blended. Keep adding milk and mixing until it resembles the texture of ricotta. You may not need all the milk. Add lemon juice and garlic powder; mix well. 4. Add oil to a large skillet. Brown chicken with Italian herbs, and add marinara sauce. Bring to a low simmer. Add pasta and stir well. 5. Layer half the pasta in the bottom of the dish. Top with all the ricotta and half the grated cheese. Layer with remaining pasta. Top with remaining cheese. Bake 20–30 minutes, until heated through. PER SERVING: 806 CAL; 34G PROTEIN; 57G FAT; 46G CARB (13G SUGARS); 746MG SODIUM; 7G FIBER

Creamy Dreamy Spinach Lasagna This indulgent dish is ideal for company or to celebrate a milestone. For a less rich, but still delicious, version, leave the cream out. Serves 6 1 (16-ounce) container low-fat cottage cheese 1 egg 4 tablespoons olive oil, divided ¼ sweet onion, finely diced 3 cloves garlic, minced 2 cups baby spinach leaves 16 ounces cremini mushrooms; washed, diced

22 Spring 2017 / Live Naturally

LY PERFECT D E R A P PRE PASTA

eapolitans lay claim to the term al dente, literally translated “to the tooth” or “to the bite.” The pasta should be “neither limp nor raw, and the idea [is?] that its ‘soul’ (the innermost core) is still firm,” writes pasta expert Kantha Shelke. She suggests testing pasta as much as 3–4 minutes before it’s done, because cooking times vary by the pasta ingredients; semolina flour takes longer, while wheat pasta calls for a shorter cooking time. Vincenzo Agnesi, an engineer at Paolo Agnesi & Sons (Italy’s oldest pasta company) in 1958 developed a remarkably easy method of cooking pasta that requires little attention and seems to work every time (translated from Italian from Pasta and Noodles: A Global History).

6 oil-packed sun-dried tomatoes, chopped 1 cup whipping cream (optional) 2 tablespoons rice flour 2 cups 2% milk Pinch of nutmeg Salt and pepper, to taste 2 cups skim-milk mozzarella; grated and divided 1 cup grated Parmesan cheese, divided 1 box no-cook dried lasagna noodles

1. Preheat oven to 375°. Lightly oil a 9x13inch ceramic baking dish. 2. Place cottage cheese and egg in a blend‑ er; puree until smooth. Scoop into a bowl, and set aside. 3. Heat 2 tablespoons oil in a skillet; add onions and sauté over medium heat, until soft. Add garlic and spinach a handful at a time. Cook until wilted; remove from pan. 4. Raise heat to high, and add mushrooms. Brown evenly, and add sun-dried toma‑ toes; cook until fragrant. Add spinach back to pan, stir well, and add cream. Bring to a boil, and reduce heat. Add cottage cheese mixture to the pan. Stir well, and remove from heat. 5. Heat remaining oil in a medium sauce pan over medium-high heat; add flour and stir with a whisk for 6–10 min‑ utes, until lightly toasted. Gradually add a little milk at a time, whisking well. Stir until thickened; let edges bubble, but do not boil. Add nutmeg, one-quarter of both cheeses, salt and pepper, and stir

1. Bring to a boil in a large pot about 1 litre (1 quart) of fresh, cold water per 100 grams (3½ ounces) of dried pasta and 1½ tablespoons salt. When water is rapidly boiling, add all of the pasta at once and stir thoroughly with a wooden spoon or long fork. 2. Cover the pot to bring the mixture back to a rolling boil as quickly as possible. When it starts to boil, open the pan and allow the water to boil rapidly for 2 minutes only. 3. Turn off the heat and stir well. Spread a thick cloth over the saucepan, place the lid over the cloth, and allow it to stand for the cooking time specific on the package of pasta. 4. Drain the pasta just long enough that it is dripping wet.

well. Pour this mixture into spinach, and combine. It may be a little stringy. 6. Place a single layer of noodles, edge to edge, in bottom of pan to cover. Spoon out one-third of spinach mixture over noodles; top with onethird of the mozzarella. Repeat with a layer of noodles, spinach, cheese and a last noodle layer. 7. Top with remaining spinach and chees‑ es. Bake 30–40 minutes, until noodles are soft and sauce is bubbly. PER SERVING: 395 CAL; 26G PROTEIN; 19G FAT; 30G CARB (7G SUGARS); 475MG SODIUM; 2G FIBER

Salami, Kale and Olive Orecchiette Little earlobe pastas, called orecchiette, are the perfect collection vessels to capture the bold flavors of this fast and easy pasta dish. Serves 4 Pinch of salt 8 ounces orecchiette or small shells pasta 2 tablespoons olive oil 1 large shallot, diced 1 (3-inch) chunk of salami; coated in peppercorns, diced 18 cured green olives; pitted, coarsely chopped 1 teaspoon dried oregano Hefty pinch of crushed red pepper flakes 4 cups baby kale leaves 4 tablespoons of prepared black garlic aioli (or 3 tablespoons mayonnaise with 1 minced garlic clove, ½ teaspoon black pepper and juice from one half lemon) 1 cup reserved pasta water

NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

1/3 cup Pecorino Romano, grated for garnish

Spiral Spring Vegetarian Pasta

1. Bring 6 cups water to a boil; season with salt. Add pasta, and cook al dente with a slight bite, 6–8 minutes. 2. While pasta is cooking, heat olive oil in a skillet over medium heat. Add shallot, and cook until translucent. Add salami and olives, and cook 3 minutes, until heated through. Add oregano and red pepper flakes to taste. 3. Place kale in bottom of a large, shallow serving bowl. 4. When pasta is nearly done, scoop out 1 cup pasta water. 5. Add aioli to the salami-olive pan. Stir until well coated. Add ½ cup pasta water, and bring to a simmer. Gradually add more water until you have a thick sauce. 6. Drain pasta, and immediately pour over the kale. Stir to wilt kale. Add sauce, and gently toss. Serve right away with the Pecorino.

Spring comes alive with the season’s freshest vegetables, tossed in a green pasta or vegetable spiral pasta. Serves 6

PER SERVING: 420 CAL; 14G PROTEIN; 19G FAT; 51G CARB (2G SUGARS); 389MG SODIUM; 4G FIBER

2 tablespoons olive oil 3 green onions, sliced with a few inches of the green 1 orange or red pepper, cut into thin slices 16 ounces green linguini (dried vegetable pasta) or spiralized zucchini (see “Spiralized Vegetable Pasta” on previous page) 1 cup sugar peas 1 bunch asparagus, cut into 1-inch pieces 4 radishes, thinly sliced 1 cup grated carrot 2 cups red and yellow cherry tomatoes, cut in half 3 ounces herbed goat cheese 1 (.66-ounce) package fresh basil leaves, leaves torn 2 sprigs fresh tarragon, leaves removed and coarsely chopped 4 tablespoons orange juice 1 cup reserved pasta water 3 tablespoons cold butter, cut into cubes Salt and pepper, to taste

1. Heat a medium nonstick skillet; add

START TODAY

olive oil. Add onions and peppers; sauté 3–4 minutes, until just cooked. 2. At the same time, bring 8 cups water to a boil. Add pasta, and cook al dente. If us‑ ing vegetable spirals, they will be tender in 3–4 minutes. Set aside 1 cup pasta water. Drain, place in serving bowl, and cover with towel to keep warm. 3. Add sugar peas and asparagus to pan; sauté 2–3 minutes. Add radishes, carrot and tomatoes; sauté 2–3 minutes, until tomatoes are soft and hot. Toss vegeta‑ bles with pasta in serving bowl. Break up goat cheese, and sprinkle over the pasta. Cover to keep warm. 4. Add basil, tarragon, orange juice and reserved pasta water to the same pan, over medium-high heat. Bring to a boil, and reduce liquid by half. Reduce heat to low; add butter a few cubes at a time, while stirring. This will thicken the sauce. Season with salt and pepper. 5. Pour sauce over pasta, and gently toss. PER SERVING WITH PASTA NOODLES: 519 CAL; 20G PROTEIN; 19G FAT; 68G CARB (6G SUGARS); 75MG SODIUM; 8G FIBER

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How your resident bacteria impact your weight, mood and immune system…and what you can do about it. BY LISA MARSHALL

24 Spring 2017 / Live Naturally

Ph.D., a researcher at the Stanford University School of Medicine and coauthor of The Good Gut (Penguin, 2015). “If you have allergies, asthma, weight issues, diabetes, or even depression and anxiety, it could mean that your gut is not in an optimal state.”

THE ENDANGERED WORLD WITHIN The average human has 100 trillion bacteria living inside her. If that human lives in the United States, her microbiota is made up of about 1,200 different species, says Sonnenburg. That may sound like a lot, but it’s far fewer than the people living in the jungles of Venezuela, who host roughly 1,600 species. Everything from antibiotics in medication and food to overuse of hand sanitizers and lack of fiber (which serves as food

SHUTTERSTOCK

y now you’ve heard the news: Healthy gut bacteria make for a healthy gut. For years, physicians have known that when “bad bacteria” overtake the “good” inside the intestines, diarrhea, irritable bowel syndrome and other digestive problems can result. It’s not uncommon for a doctor to prescribe probiotics along with antibiotics to keep gut bacteria in balance. Some physicians even go so far as to perform “fecal transplants” to treat Clostridium difficile, a particularly intractable gut infection. But new research has revealed that the power of our internal critters doesn’t end there: The so-called microbiome—the universe of microorganisms that inhabit our gut and other regions of our bodies—also deeply affects our mood, cognitive function, metabolism and immune system. “Over the past decade there has been an explosion in the scientific understanding of the bacteria in our gut and how profoundly it influences our overall biology,” says Erica Sonnenburg,

livenaturallymagazine.com

Probiotic supplements aren’t the only way to bolster your microbiome.

EAT FIBER. “Increasing the amount of dietary fiber you consume is the number one step to improve not only gut health, but also overall health,” says researcher Erica Sonnenburg. Make sure to get enough prebiotic fiber, like chicory root, asparagus, carrots, Jerusalem artichoke, jicama, leeks, onions and whole grains. Prebiotics are food for good bacteria, and without them good bacteria won’t survive. Supplements are also available.

LOAD UP ON FERMENTED VEGETABLES, like kraut and kimchi, which deliver a potent dose and a broad range of bacterial species, says Kirsten Shockey, coauthor of Fermented Vegetables (Storey, 2014). Chop up some kimchi in sour cream for a bacteria-fueled dip, or add kraut to your breakfast omelet. DRINK BRINE, the leftover juice from fermenting vegetables. Shockey uses it in place of vinegar to make salad dressing.

ENJOY FERMENTED MILKS, like yogurt and

kefir.

LOOK FOR RAW, properly aged artisan cheeses.

AVOID antibacterial soaps, meat made with antibiotics and antibiotic medicine. GET A DOG. Pets are a wonderful way to expose yourself to good bacteria, says Sonnenburg.

LOAD UP ON PREBIOTICS.

26 Spring 2017 / Live Naturally

DOES THIS BACTERIA MAKE ME LOOK FAT? When a patient walks into Dr. Raphael Kellman’s integrative medicine clinic in New York City saying that he can’t lose weight no matter how much he diets or exercises, Dr. Raphael immediately thinks of gut bugs. “The gut bacteria are the gatekeepers of the calories that enter our body,” says Kellman, author of The Microbiome Diet (Da Capo Lifelong, 2014). Certain species break down protein and fat, while others metabolize sugars. One type of bacteria, Helicobacter pylori, long maligned as a cause of peptic ulcers, helps you maintain a healthy weight by regulating the production of acid (which

helps us digest food). “If you don’t have H. Pylori in your microbiome—and many of us don’t—you have more difficulty shutting off the hunger signal and turning on the fullness signal,” writes Kellman. People with high levels of the bacteria Firmicutes are more likely to be heavy, according to some studies, while people with more Bacteroidetes are more likely to be lean. Kellman points to one 2013 study, published in Science, in which the gut bacteria from four sets of human twins (one lean; one obese) were transplanted into bacteriafree mice. Despite identical diets, the mice that got a transplant from an obese twin got fat; the mice that got a transplant from a lean twin stayed lean. “There is no question: Changes in the percentages of certain bacteria can prompt the body to gain or lose its ability to maintain a healthy weight,” says Kellman, who prescribes probiotics, prebiotics and microbiome-nurturing dietary changes for people struggling with weight.

HEALTHY GUT, HEALTHY BRAIN & IMMUNE SYSTEM Perlmutter notes that gut bacteria also strongly influence mood and cognitive function, primarily by interacting with genes that turn on or off systemic inflammation, which has been linked to everything from Alzheimer’s disease to depression to post-traumatic stress disorder. Bacteria also release chemical messengers that “speak to the brain” via the vagus nerve, which stretches from the brain stem to the abdomen. And research shows that certain gut bacteria can sway levels of stress hormones, including cortisol. “Perhaps no other system in the body is more sensitive to changes in gut bacteria than the central nervous system, especially the brain,” Perlmutter says. Studies in humans have only just begun, but numerous animal studies have shown that introducing beneficial bacteria can fend off anxiety, depression and posttraumatic stress disorder. Sonnenburg adds that our microbial

FROM LEFT: SHUTTERSTOCK; ERIN KUNKEL/COURTESY OF STOREY PUBLISHING

Eight Ways to Nurture Your Gut

for bacteria) has diminished the diversity of our microbiome. Even being born by cesarean section, which prevents a baby from being inoculated by bacteria in the mother’s birth canal, can reduce bacterial diversity for years to come, says neurologist David Perlmutter, M.D., author of Brain Maker: The Power of Gut Microbes to Heal and Protect Your Brain for Life (Little, Brown & Company, 2015). That’s all problematic, because each species of bacteria—like an instrument— plays a role in the symphony that is our body, emitting chemicals that influence our brain and immune system, help us digest food or dampen inflammation. “The more diversity you have, the more your body is able to respond to the various challenges life throws at it,” says Perlmutter. Rather than think of ourselves as a collection of human cells, influenced by our DNA, Sonnenburg suggests people think of themselves as a collection of human and bacterial cells. The good news: Unlike our genes, which we can’t do much about, our microbial self is malleable and can be influenced by what we eat and how we live. “Keeping your gut healthy is, in my opinion, the most important thing you can do to promote health and resist disease,” says Perlmutter.

Brine-Ade Serves 4 to 6

✳

Make a gut-healthy version of lemonade using brine from sauerkraut. Try adding a splash of brine to cocktails, too, like an OldFashioned or a Bloody Mary.

Brine from sauerkraut is laden with gut-friendly probiotics. If you’re not ready to drink your brine straight up, this “lemonade” might be a way for you to dip into brine. ¾–1 cup unrefined sugar or honey 1 cup warm water 3–4 cups cold water 1 cup sauerkraut brine* 1 whole lemon, thinly sliced Grated fresh ginger, to taste (optional) 1. Make a simple syrup by combining sugar with the warm water. Mix until sweetener is completely dissolved. 2. Place syrup into a pitcher and add cold water, sauerkraut brine and lemon slices. Give lemon slices a twist to release some of the lemon juice as you are putting them into the pitcher. Add ginger, if using. 3. Let sit for about a halfhour to allow flavors to mingle. 4. Serve over ice for a refreshing drink, or serve at room temperature for a cozy healing beverage. Excerpted from Fermented Vegetables by Kirsten K. Shockey and Christopher Shockey, photography by Erin Kunkel, used with permission from Storey Publishing.

* See sauerkraut recipe on next page. You can drain the brine for these drinks.

livenaturallymagazine.com

How to Choose a Probiotic If you’re going the supplement route, Dr. David Perlmutter offers the following advice:

• FOR GENERAL HEALTH, look for a

broad-spectrum brand with at least 10 different strains, including Lactobacillus plantarum, Lactobacillus acidophilus, Lactobacillus brevis, Bifidobacterium lactis and Bifidobacterium longum.

• FOR WEIGHT LOSS, try Lactobacillus gasseri and Lactobacillus rhamnosus.

• FOR MOOD ISSUES, opt for Lactobacillus helveticus and Bifidobacterium longum.

• PICK A BRAND you know and trust. • BUY ONLY IN SMALL BATCHES.

Potency declines on the shelf, even if it’s refrigerated.

• TAKE IT ON AN EMPTY STOMACH. • LOOK FOR A PRODUCT with 10 billion to 50 billion colony-forming units (CFUs) per capsule.

28 Spring 2017 / Live Naturally

Basic Steps for Making Sauerkraut Makes about 1 gallon 5 lbs. shredded green cabbage 3 tablespoons sea salt 1. Rinse cabbage in cool water; transfer to a large bowl. Add half the salt and, with your hands, massage it in, then taste. You should be able to taste salt, but it should not be overwhelming. If it’s not salty enough, continue adding small amounts until it’s to your liking. 2. Cabbage will look wet and limp. Depending on the amount of moisture in the cabbage, some liquid will pool in the bowl. If you don’t see much brine, let cabbage stand, covered, for 45 minutes, and then repeat the massage. 3. Transfer cabbage to a crock or jar. Press down on cabbage with your fist or a tamper; this will release more brine. (Don’t worry if brine “disappears” between pressings.) If not, return cabbage to the bowl and massage again. 4. When you pack the vessel, leave 4 inches of headspace for a crock, and 2 to 3 inches for a jar. (Headspace is the area between the brine and the top rim of the vessel.) 5. Top cabbage with a bit of plastic wrap. This primary follower keeps the shreds from floating above the brine. 6. Top with a secondary follower and weight. For a crock the follower may be a plate that fits the opening and nestles over as much of the surface as possible; then weight down the plate with a sealed water-filled jar. For a jar, you can use a sealed water-filled jar or ziplock bag as a follower-weight combination. Cover with a large kitchen towel or muslin. 7. Set aside the jar or crock on a baking sheet out of direct sunlight, in a cool area (anywhere between 55 and 75°F; the cooler, the better). 8. Check daily for 2 weeks to make sure cabbage is submerged, pressing down as needed to bring brine back to the surface. You may see scum on top; it’s generally harmless, but if you see mold, scoop it out. 9. Using a clean, nonreactive utensil, remove some of the kraut and taste. It’s ready when: • It’s pleasingly sour and pickle-y tasting. • The flavors have mingled. • The veggies have softened a bit, but retain some crunch. • The color is that of the cooked vegetable. If it’s not ready, rinse the followers and weight, put everything back in place, and monitor brine level and watch for scum and mold. 10. When kraut is ready, skim off any scum on top, along with any stray bits of floating vegetables. Transfer kraut into a jar (or jars) if you fermented in a crock. If you fermented in a jar, you can store the kraut in it. Leave as little headroom as possible, and tamp down to make sure the kraut is submerged in its brine. Screw on the lid, and store in the refrigerator. Excerpted from Fermented Vegetables by Kirsten K. Shockey and Christopher Shockey, photography by Erin Kunkel, used with permission from Storey Publishing.

SHUTTERSTOCK

makeup, from the day we are born, can also alter our susceptibility to immune-systemrelated illnesses, including seasonal allergies, eczema and dermatitis. That’s because many of our immune cells reside in our intestine, where they are in constant dialogue with bacteria in the area. “These microbe–immune system conversations help our body discriminate between harmless foreign entities like food and harmful ones like salmonella,” she says. The science is young. But one 2013 study showed that babies born to moms who took probiotics, or those who took them as infants, are less likely to grow up with allergies. And some research suggests that eating fermented foods that contain probiotic bacteria, like yogurt and sauerkraut, can lessen the severity and duration of colds and flus. Your best bet: Don’t wait until you get sick to start nurturing your gut, says Sonnenburg. Instead, load up on prebiotic fiber and fermented foods, ditch the antibacterial soap and take antibiotics only when you absolutely have to. Your whole body will thank you for it.

boost

SUPPLEMENTAL HEALTH CARE

Gesundheit! Natural ways to survive allergy season. BY KAREN MORSE, M.P.H.

very year, more than 50 million Americans suffer from allergies, according to the Centers for Disease Control and Prevention. Triggers can cause sneezing, coughing, runny nose, itchy eyes and many more uncomfortable symptoms. Natural alternatives boost your body’s defenses against pollen and other allergens without unwanted chemicals. Get a leg up before allergy season begins by stocking your medicine cabinet with these natural supplements.

Quercetin A plant-based nutrient in the flavonoid family, quercetin delivers powerful antioxidant and anti-inflammatory benefits. Researchers have found that it prevents the production and release of histamine and other substances that can cause allergic reactions, and protects against heart disease and cancer. You’ll find quercetin in foods such as onions, broccoli, and red- and blue-hued berries like cranberries and blueberries. 30 Spring 2017 / Live Naturally

Quercetin supplements are available in tablet and capsule formulations. Optimal doses vary by condition, but a common dose is 500 milligrams twice daily. Do not exceed 1,000 milligrams per day, though, as excess quercetin could damage the kidneys.

Vitamin C Vitamin C is a go-to supplement during cold and flu season, so it makes sense that this immune-boosting antioxidant is also one of the best natural supplements to reach for when seasonal allergies attack. In addition to finding this well-known vitamin in oranges and other citrus fruits, you’ll also get hearty doses from red bell peppers, broccoli and strawberries. However, experts suggest that to lower histamine levels in the bloodstream (and successfully reduce allergy triggers), you’ll need a dose of about 2,000 milligrams per day—much more than you’re likely to get from diet alone. Vitamin C supplements come in a wide variety of formulations, including

capsules, tablets, powders and the latest—a spray.

Probiotics Research suggests that in addition to keeping your digestive system healthy, probiotic supplements can also minimize allergy symptoms. Studies show these beneficial bacteria may even reduce a person’s risk for developing allergies in the first place. In fact, an analysis and review published in a 2016 issue of the American Journal of Rhinology & Allergy concluded that probiotics diminished seasonal allergic rhinitis. One of the most effective bacterial strains, according to the study authors, was Lactobacillus paracasei. Most probiotics on the market contain several strains from the well-studied Lactobacillus and Bifidobacterium species to support both digestive and immune health. You’ll find each included strain spelled out on the supplement’s label or packaging, if you’re curious to know exactly what you’re taking.

SHUTTERSTOCK

clip Although there is no recommended dose for allergy symptom relief, doctors recommend a daily dose of 1 billion to 15 billion colony-forming units (CFUs) for promoting good intestinal health.

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Omega-3s Likely because of the powerful anti-inflammatory properties of omega-3s, research findings suggest that a diet high in omega-3 fats is associated with reduced hay fever or allergy symptoms. Increasing the amount of oily fish such as salmon and halibut you eat, and adding flaxseeds and walnuts to your diet, may help, but a good high-potency supplement is even more effective. Your body needs both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), so look for supplements containing both of these essential fatty acids. Doses exceeding 3 grams daily should not be taken without the supervision of a health care provider.

Spirulina

RETAILER: We will reimburse you the face value of this coupon plus 8¢ handling provided you and the consumer have complied with the terms of this offer. Invoices proving purchases of sufficient stock to cover presented coupons must be shown on request. Any other application may constitute fraud. Coupon void where prohibited, taxed or restricted. Consumer must pay any sales tax. Cash value .001¢. Reproduction of this coupon is expressly prohibited. Mail to: Cedarlane Natural Foods, Inmar.Dept. #38794, One Fawcett Drive, Del Rio, TX 78840. Limit: One coupon per item purchased.

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 on any tub of Vega essentials shake 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: WhiteWave Foods will reimburse you for the face value of this coupon plus 8¢ handling if submitted in accordance with WhiteWave Foods Coupon Redemption Policy (available upon request). Mail coupons to: Inmar Dept #25293, WhiteWave Foods, 1 Fawcett Drive, Del Rio, TX 78840. Cash value 1/100¢. No cash back if coupon value exceeds selling price. Valid *Activia® may help reduce the frequency of minor digestive discomfort. Consume twice a day for two weeks as part of a balanced diet and a healthy lifestyle. Minor digestive at Kroger stores where Vega is sold. manufaCturers Coupon EXPIRES: JULY 31, 2017 discomfort includes bloating, gas, abdominal discomfort & rumbling.

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Spirulina is a blue-green algae known to boost the immune system, along with a variety of other health benefits. A Turkish study investigated the ability of spirulina to improve **Try Activia today. It works or it’s free! Consume twice a day for two weeks as part of a balanced diet and a healthy lifestyle. For the Activia activia.us.com. Complete purchase by 10/31/2017 (up to $35). ©2017 The Dannon Company, Inc. symptoms of allergic rhinitis. At the end of the study, the subjects who consumed spirulina (2,000 milligrams per day) MANUFACTURER’S COUPON EXPIRES 7/15/17 DO NOT DOUBLE had less nasal discharge, sneezing, nasal congestion and 3943 Optimum Wellness - Spring Ad-Coupon_3.625X2.25\.indd 1 itching than the subjects who were randomized to a placebo. Spirulina is a popular superfood rich in vitamins A and B12 with naturally occurring protein. ®

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Herbal Remedies Some herbal supplements are known for their ability to balance the immune system and block the reactions that cause certain allergy symptoms. Studies have found butterbur leaf extract (Petasites hybridus) to safely and effectively treat patients with seasonal allergic rhinitis; it worked as well as the allergy medications Zyrtec and Allegra in treating symptoms when subjects took 500 milligrams per day for two weeks. Stinging nettle (Urtica dioica) has been used traditionally to treat a number of conditions, including seasonal allergies. A 2009 study published in the journal Phytotherapy Research found that the anti-inflammatory activities of stinging nettle could relieve allergic rhinitis symptoms. A daily dose of 600 milligrams for one week is recommended. Astragalus has been touted as an immunity booster and used for thousands of years by Traditional Chinese Medicine practitioners to protect the body against environmental stressors. In addition to its uses in improving energy and preventing colds and upper respiratory infections, a 2010 study found a formulation of astragalus reduced allergy symptoms, including itching, sneezing and runny nose. Take 160 milligrams twice a day for maximum benefits.

OR IT’S

on any TWO (2) Activia® 4 packs.

TO ADVERTISE CALL: 800-852-0857 OR EMAIL: DEBORAH@LIVENATURALLYMAGAZINE.COM

TO L

2017-03-06 4:06 PM

try Toasty Peanut Sauce with a Kick Sriracha adds heat to this easy-to-make, multipurpose sauce.

✳

You can mix up this sauce in just 5 minutes!

he next time you’re grilling chicken satay, add a little spice to your peanut sauce. Sriracha’s sweet and garlicky heat provides oomph to the toasty peanut flavor. Or thin this spicy peanut sauce to create a tasty Asian salad dressing.* Add lime juice for a tropical-fruity tang.

Sriracha Peanut Sauce ½ cup smooth peanut butter 1 tablespoon hot water 1 tablespoon sriracha sauce 1 teaspoon soy sauce 1 teaspoon toasted sesame oil Salt, to taste 1 teaspoon lime juice, optional

1. In a medium bowl, combine peanut butter and hot water. Stir to combine (loosening up the peanut butter). 2. Add sriracha, soy sauce, sesame oil and optional lime juice. Stir to combine. 3. Salt to taste; then serve. TOTAL: 894 CAL; 33G PROTEIN; 79G FAT; 28G CARB (12G SUGARS); 1,153MG SODIUM; 8G FIBER Recipe courtesy of PepperScale, pepperscale.com

* To use as an Asian salad dressing, add extra hot water (1–2 additional tablespoons) to thin the peanut sauce.

AARON COLUSSI, STYLE ERIC LESKOVAR

Try Sriracha Peanut Sauce on steamed vegetables and tofu!

32 Spring 2017 / Live Naturally

JOINT HEALTH Supports 5 Signs of Joint Health Plus Extra Cartilage Support*

HEART HEALTH The Easily Absorbed Omega-3*†

BONE HEALTH Supports Healthy Bones and Teeth*

Proprietary controlled human clinical study of 300 mg of MegaRed for improving Omega-3 Index, Aker Biomarine, 2010.

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

New!

o dChew

something awesome.

Our NEW Chewy Nut Butter Bars aren’t just delicious, they’re also Certified Transitional. That means they are made with ingredients from farms in the process of transitioning to organic—no easy task. In fact, less than 1% of farmland in the U.S. is certified organic. Every time you enjoy a product with the Certified Transitional seal, you’re not only supporting farmers in transition, you’re also helping to increase that 1%.

Learn more: Kashi.com/transitional

MANUFACTURER COUPON

EXPIRES 7/31/17

SAVE $100 on any ONE ® Kashi Chewy Nut Butter Bars (5 ct., Any Flavor) TM

CONSUMER: Limit ONE coupon per purchase of product indicated. Limit of FOUR like coupons in same shopping trip. Consumer pays sales tax. Coupon may not be bought, reproduced, transferred or sold. No cash value. NO CASH BACK. Void where taxed, restricted or prohibited. RETAILER: We will redeem the coupon in accordance with our redemption policy, copies available upon request. Cash Value 1/100¢. Void where prohibited, taxed or restricted by law. Mail Coupon to: Kashi Company 1354, NCH Marketing Services, P.O. Box 880001, El Paso, TX 88588-0001 62005506 ®, ™, © 2017 Kashi Company