Live Naturally Kroger Mid-Atlantic Summer 2019 by Alive Publishing Group

MODERN Mediterranean PANZANELLA SALAD WITH TUNA, TOMATOES AND OLIVES PG. 25

MPL

IMENTS

-A

MID

TIC SUMM

NATURAL SUPPLEMENTS FOR BETTER ZZZS PG. 30

TASTY RECIPES IN THE RAW PG. 20

GREAT GRILLING THE PLANT-BASED WAY PG. 18

FROM THE EDITOR

The Survey Says…

s a magazine editor, one of my favorite things is hearing from readers. Putting a magazine together is a process, and our team does its best to share the healthiest, yummiest recipes and the most current and interesting news and stories on food, nutrition, wellness, new products and trends. We recently ran a reader survey and are grateful to those who responded—almost 2,000 of you!—to let us know what you like about the magazine and what you’d like to see more of. Five lucky respondents received a $250 grocery card:

COURTESY CALIFORNIA AVOCADO COMMISSION

Carolyn De Luca, Smith’s reader Melody Dover, Optimum Wellness reader Nicole Haskell, Fred Meyer reader Lisa Heine, Kroger Cincinnati reader Jenny Patrick, Kroger MidAtlantic reader So, what did the survey say? Without a doubt, the most popular part of our magazine is recipes—and readers want more of them. We have a fabulous team of recipe developers,who all test and If you didn’t know, toil in their kitchens to create an our magazine is array of flavorful and healthful distributed in Kroger dishes that we get to style and and many of its photograph (and nibble on afteraffiliate stores across the country, including ward, too). In this issue we have King Soopers, Fred Mediterranean cuisine, an oat-milk Meyer, Ralphs, Smith’s, panna cotta (it’s delicious!) and an Fry’s and QFC. array of raw fare. We promise to continue working with talented and creative cooks and chefs to bring you options. Readers also asked for more cooking tips and tricks. We’ve pulled together a fun story on grilling, with advice on using a variety of plant-based

VISIT US ONLINE livenaturallymagazine.com

FOR THIS HAUTE GRILLED AVOCADO RECIPE FROM CALIFORNIA AVOCADOS, VISIT LIVENATURALLYMAGAZINE.COM. ingredients. Did you know you can grill California avocados to serve as a side or for guacamole? I don’t have near enough room on this page to share the wealth of comments, but one of my favorites is:

“Thank you, thank you, thank you for a magazine full of great information that supports a healthy lifestyle.”

You are most welcome! I hope you enjoy this issue. And be sure to visit us regularly online at livenaturallymagazine.com, where we publish even more content every week. As always, I enjoy hearing from you, so please drop me an email any time.

Rebecca Heaton, Editor editor@livenaturallymagazine.com

SHOP RECIPES ON OUR WEBSITE

LIVENATURALLYMAGAZINE.COM

CONTENTS SUMMER 2019

30 EAT

departments 5

BEGIN One Chef’s Culinary Journey PLUS Ask the dietitian, the lowdown on nootropics, chocolate for sleep and the importance of B12.

11 KITCHEN Frozen Treats and PLUS Functional drinks, plant-based milks, great grilling tips and fun breakfast ideas for kids.

SUMMER 2019 | LIVE NATURALLY

20 Fast & Flavorful Who says you need to cook? We’ve got tasty, easy-to-make raw-food recipes that will give your stove a rest. 24 Healthy Kitchen The Mediterranean diet is renowned for its many health benefits. Check out an array of delicious and colorful creations. 28 Around the World Thai cooking is a harmonious blend of sour, spicy, salty, bitter and sweet.

26 MODERN

MEDITERRANEAN

BOOST 30 Sleep Tight Natural ways to help you get your ZZZs.

TRY 32 Oat Milk Panna Cotta with Peaches A dairy-free spin on this Italian dessert.

recipe index Beet Raw-violi with Pine Nut “Cheese” 22 Mango Coconut Bars 20 Oat Milk Panna Cotta with Peaches 32 Panzanella Salad with Tuna, Tomatoes and Olives 25 Savory Lemon Cashew Cream with Crudités 21

COVER PHOTOGRAPHY: JENNIFER OLSON; FOOD STYLING: ERIC LESKOVAR; PROP STYLIST: NICOLE DOMINIC

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

Spinach-Basil Pesto 24 Tofu Pineapple Fried RightRice 29 Turkey-Breast Meatballs with Pomodoro Sauce 26

(CLOCKWISE FROM TOP LEFT): SHUTTERSTOCK; JENNIFER OLSON; FOOD STYLING: ERIC LESKOVAR; PROP STYLIST: NICOLE DOMINIC; SHUTTERSTOCK

YES, WE’RE ONLINE! Access ALL of our delicious recipes. Keep up on the latest trends in supplements and nutrition. Learn what’s new in fitness and lifestyle.

Part of the Live Naturally family of Kroger magazines SUMMER 2019

livenaturallymagazine.com VICE PRESIDENT & GROUP PUBLISHER Deborah Juris EDITOR Rebecca Heaton

NEW CONTENT DAILY! livenaturallymagazine.com

ART DIRECTOR Lindsay Burke DESIGNER/DIGITAL Shannon Moore ASSISTANT EDITOR Kellee Katagi DIGITAL EDITOR Lauren Yeates

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NEW APP Recipes on the go with the newly revamped Live Naturally Magazine app. BONUS: We offer coupons!

DIGITAL PRODUCTION ASSISTANT Ashley McLeod COPY EDITOR Julie Van Keuren MARKETING OPERATIONS MANAGER Susan Humphrey CONTRIBUTING WRITERS Nancy Coulter-Parker, Dina Deleasa-Gonsar, Genevieve Doll, Sarah Howlett, Kellee Katagi, Layne Lieberman, Rebecca Treon CONTRIBUTING ARTIST AND STYLISTS Jennifer Olson, Eric Leskovar, Nicole Dominic ADVERTISING SALES Deborah Juris, Tracy McIlroy, Susan Tauster, Dan Vincent

PUBLISHED BY

www.hungryeyemedia.com 800.852.0857 PRESIDENT Brendan Harrington

BEGIN You’ve been an executive chef at two Olympic Games, 2008 in Beijing and 2018 in South Korea. What was it like cooking for the best of the best athletes? Any memorable events?

In a League of His Own

Chef Adam Sacks is passionate about educating aspiring chefs about culinary arts, nutrition, fitness and wellness. B Y R E B E C C A H E AT O N

ince 1999, Chef Adam Sacks has served as a chef instructor and sports dietitian at Johnson & Wales College of Culinary Arts in Denver, where he develops and teaches courses including Vegetarian Cuisine and Athletic Performance Cuisine. In his “spare” time, he has had the honor of cooking for top-level athletes at two Olympic Games, most recently in South Korea. We caught up with him to learn more about his culinary journey.

COURTESY JOHNSON & WALES UNIVERSITY

Tell us about the path you followed to becoming a chef. When I was young, my mom was not a great cook, and I was an exceedingly picky eater. So, I honed very basic skills from a young age and was formally introduced to this crazy industry before I was legally old enough to vote. I loved it. The intensity, sense of purpose and hot-headed rivalry fueled my passion and competitive nature for the arts. I worked a lot in my early years, getting by with grit and really good shoes. I eventually formalized my training by going to cooking school, apprenticing in Europe and earning my certification as a chef de cuisine.

I recognized the importance of healthy eating early on. I resided in California in the ’80s; the cuisine scene was erupting and forever changed my perspective on cooking, sustainability and accountability. Eventually, my commitment to healthier outcomes for my community led me to become a registered dietitian, too.

You teach a course called Athletic Performance Cuisine. Tell us about that. It is an applied culinary sports nutrition class that charges students to develop and execute meal plans for metabolically active individuals. We use nutrition,

biochemistry and exercise physiology to formulate individual or team assessments, to develop a satisfying and nutritionally dense meal plan that can optimize an athlete’s training and physiological potential for sport and exercise.

Do you have a personal interest in sports? Yes. I have been always active. If I wasn’t chasing a ball around or climbing the highest tree or boulder, I wasn’t happy. As I grew older, I fell in love with endurance sports, especially mountain biking and triathlons. Even now, I feel most relaxed and most contemplative in the outdoors, testing my VO2 max.

I try to remember that cooking for athletes is no different than cooking for your family, except that your little brother or sister wear really cool sunglasses by Oakley and have a bedroom filled with protein powders and energy bars. I enjoy cooking for folks who have devoted their resources to a specific goal. I truly admire and respect the dedication and sacrifices one must make to achieve a standard of excellence. I reflect most on situations that test my patience and resolve. At the China Olympics, my kitchen staff spoke Mandarin—not a word of English—yet I had to train and prepare more than 1,000 meals a day. So I devised a system of charades to convey kitchen actions or methods. It was the quietest kitchen I’ve ever worked in.

What do you like most about being a chef and instructor? I enjoy inspiring, mentoring and coaching students. There is much satisfaction in knowing my teaching ultimately will impact the way people eat and feel. LIVENATURALLYMAGAZINE.COM

BEGI N | D ID YO U KN OW ?

WHAT ARE NOOTROPICS?

Nootropics. This buzzword— pronounced “no-uh-tropicks”—is all over the place lately, with little explanation of what it actually means. “Simply stated, they’re supplements for the brain,” says Todd Runestad, supplements and ingredients editor at natural-lifestyle media company New Hope Network. When the term was first coined, in 1972 by a Romanian scientist, a nootropic substance had to meet five high-bar criteria, including protecting the brain from things that might disrupt its function and having no side effects. Today, nootropics—also called smart drugs—have come to include anything that enhances brain function, especially memory, cognition and learning. Popular nootropics include Ayurvedic herbs, such as ashwagandha and bacopa; amino acids like L-theanine; and familiar supplements like omega-3s, caffeine and choline. Most often, multiple nootropic ingredients are combined into a brain-happy cocktail of sorts. And although they can be effective, few of the combos have been well-researched, so it’s wise to investigate a product before consumption (especially check for the purity of a product, its side effects and what happens with long-term use). Even if a product checks out, take it only in moderation.

Chocolate for ZZZZs

f you’re craving a little something before bed, dark chocolate could be a smart, sleep-promoting choice. It’s rich in magnesium (16–24 percent of your daily needs in one square), which has shown to be a major player in quality sleep. Also, polyphenols in chocolate have been shown to reduce stress, which can help you sleep. And although chocolate does contain some stimulatory ingredients—caffeine and theobromine—the amounts are minimal (less than 1/20th the amount of caffeine in coffee, for example). So, if you stick to a square or two, there shouldn’t be enough to affect sleep. Just be sure to choose truly dark chocolate, 70 percent or higher, because some evidence suggests that eating sugar before bed can hinder sleep.

SUMMER 2019 | LIVE NATURALLY

SHUTTERSTOCK (3)

The Importance of B12 In a recent study at Rice University, published in PLOS Genetics, scientists found the first direct link between a diet low in vitamin B12 and an increased risk of infection by two potentially deadly pathogens. And they did it using roundworms. Why? Although the worms are one of earth’s simplest animals, they share a trait with humans: They cannot make B12 and must get all they need from their diets. About 10 percent of U.S. adults get too little B12 in their diets—the vitamin is most prevalent in animal foods, including clams, liver and kidneys, and certain fish like trout, salmon and tuna. Vegetarians and vegans, as well as people older than 50 (the ability to absorb B12 decreases with age), should thus get the vitamin from fortified foods or dietary supplements.

Simple Planning for Easy, Heart-Smart Summer Meals erve your family wholesome meals this summer without fuss with simple meal planning. Instantly boost the heart-smart nutrients in your meals by adding a bag of pecans to your weekly grocery list. Certified by the American Heart Associationâ&#x20AC;&#x2122;s Heart-Check*, American Pecans are a versatile ingredient for easy dinners like this Pecan-Crusted Honey Mustard Salmon â&#x20AC;&#x201C; a flavorful combination that comes together in a flash. Discover more heart-friendly recipes and meal plans at AmericanPecan.com.

Pecan Crusted Honey Mustard Salmon in Foil For the honey mustard: - 1/4 cup dijon mustard - 2 tbsp honey - 2 tbsp avocado oil or olive oil - 2 cloves garlic, crushed - Juice of 1/2 lemon, about 2 tbsp - 1/2 tsp smoked paprika - 1/4 tsp sea salt

For the salmon: - 2 lb. salmon filet, skin on or off - 1 cup pecan pieces - 2 tbsp fresh parsley

serves 6-8

1 Heat a grill to medium heat. While heating, whisk honey mustard ingredients. 2 Line a large baking sheet with foil, coat with cooking spray and place salmon in the middle of the foil. Spoon honey mustard over the salmon, then top with pecans. Fold the foil over the top of the salmon so that is completely covered.

3 Transfer the foil pack to the hot grill. Cook for 13-14 minutes or until salmon is almost cooked through. Carefully open the top of the foil, and continue to cook for another 2-3 minutes or until salmon is cooked through.

*Heart-Check certification does not apply to recipes. According to the Food and Drug Administration, research suggests (but does not prove) that eating 1 1/2 ounces of most nuts, such as pecans, each day as part of a diet low in saturated fat and cholesterol may help reduce your risk of heart disease. One serving of pecans (28 grams) contains 18 grams unsaturated fat and only 2 grams saturated fat.

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BEGIN | ADVICE

amiss in our guesses with diet and exercise: Did our favorite veggie burger have more calories than we accounted for? Was that handful of nuts more like a half-cup than the proper quarter-cup? Was my dance class more low-impact than I thought? A lot of inaccurate estimates could add up. I would suggest working with a registered dietitian to get it figured out (consider our Kroger dietitian services at krogerhealth.com).

Ask the Dietitian

I like 2% milk, and my doctor told me to switch to skim because I’m on a low-cholesterol diet. But I don’t like skim; it looks blue and watered down. Isn’t 2% okay to drink? I have only one glass a day.

Welcome to our new section, “Ask the Dietitian.” Have a nutrition-related question? Send it to editor@livenaturallymagazine.com.

Is celiac a disease or allergy? Can it be cured? Bad news first. Celiac disease can’t be cured, and the only treatment is a lifelong gluten-free (no wheat, barley or rye) diet. The good news: There are numerous gluten-free alternatives on the market, and many foods are naturally gluten-free (fruits, vegetables, beans, nuts, seeds and more). Celiac disease is an autoimmune disorder or intolerance, not an allergy. When someone with celiac disease eats gluten, the gluten damages the fingerlike projections (“microvilli”)

inside the small intestine, which manage nutrient absorption, thereby leading to malabsorption. This presents as symptoms ranging from diarrhea to joint pain to fatigue. Talk to your doctor if you suspect you may have celiac disease, so you can get tested.

If I am eating healthy and exercising three to four days a week, why am I not losing weight? There are many factors that influence whether we are gaining, losing or maintaining our body weight. Conditions like hypothyroidism; things like age, gender and sleeping habits; or even stages of life such as menopause can all complicate the weight-control equation. Often I find that something could be

The switch to low-fat (defined as 3 grams [g] fat or less per serving) dairy aligns with the Dietary Guidelines for Americans 2015– 2020 and is an especially helpful strategy in managing our cholesterol. Most of the fat from animal products is in the form of saturated fat, and this has been shown to negatively impact our body’s blood cholesterol. Although your doctor had some solid advice on this, one serving of a favorite dairy product a day that happens to be higher in fat (5 grams in one cup of 2% milk versus 0 grams in skim milk) probably won’t single-handedly increase your cholesterol. Take a step back, and look at the whole of your diet: Are you maybe overdoing things like high-fat meats, whole eggs, shellfish, pastries, hard cheese or butter? It’s best to aim for less than about 300 milligrams of dietary cholesterol and 22 grams of saturated fat per day for best results.

A registered dietitian with Kroger, Molly provides private nutrition counseling services and has been a public speaker, radio talk show guest, blog author and TV news presenter for Kroger. She enjoys helping customers simplify the confusing world of nutrition labels, diet intolerances, weight management or plant-based nutrition. When not at work, you can find her at a hip-hop dance class, snuggling with her cats or working on her food photography skills.

SUMMER 2019 | LIVE NATURALLY

SHUTTERSTOCK

Kroger dietitian and nutrition instructor Molly Hembree, R.D., L.D., answers your health and wellness questions.

Quality ingredients. Quality immune support.* When black elderberries are grown in Austria and tended by expert hands, you get Nature’s Way® Sambucus —high quality immune support you can trust.* *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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

Favorable Frozens Cool, crave-worthy treats that won’t sideline your nutrition goals. B Y K E L L E E K ATA G I

BARS

MOCHI

OUR PICK.

Daiya Deliciously Dairy-Free

My/Mo Mochi Ice Cream

Frozen treats are to summer what trees are to Christmas—it’s just not the same without them. But if you have specific dietary preferences or restrictions, or you’re just trying to eat better, your favorite indulgences might be a no-go. Not to worry—many companies have come through with offerings that deliver the sweetness the kid in you craves, while accommodating your grownup desire for healthier eating. Here are a few of our favorites.

Why we like it: You won’t miss the dairy in these delectable dessert bars. They feature a creamy coconut base (but minimal coconut taste) and are covered in dark, fair-trade chocolate that doesn’t feel waxy. Choose from flavors such as Classic Vanilla Bean, Chocolate Fudge Crunch (the crunch comes from pumpkin seeds!) and Salted Caramel Swirl.

FRUIT POPS

DAIRY-FREE

The stats: Per bar: 180–200 calories; 13–15 g sugar Bonus points for: dairy-free, gluten-free, fair-trade, soy-free, vegan, non-GMO

Why we like it: Because it comes in little balls, mochi ice cream is an ideal treat for portion control. My/Mo uses real fruit purees, naturally gluten-free rice-flour dough, and plant-based food colorings, such as beet juice, purple carrot juice and turmeric extract. Flavors include fruity ones like Fresh Strawberry and Sweet Mango, as well as new triple-layer offerings like Dulce de Leche. The stats: Per piece: 110–120 calories; 12–13 g sugar Bonus points for: gluten-free, kosher, soy-free

VEGAN

OUR PICK.

Solero Crushed Fruit Pops

Luna + Larry’s Coconut Bliss Dairy-Free

So Delicious Dairy Free Mousse

Why we like it: Simple ingredients (fruit, sugar, juice, natural stabilizers), smart portions (40–50 calories per pop) and great taste make this a refreshing treat you can feel good about giving your kids—or indulging in yourself. Each 12-pop box contain two flavors, such as Lemon Lime, Fresh Strawberry or our favorite, Tangerine.

Why we like it: Organic, 100 percent plant-based ingredients, including fair-trade dark chocolate, make this a conscience-friendly sweet treat. Coconut milk serves as the base, and the coconut taste is strong in the vanilla flavors, but barely noticeable in the others, such as Sea Salt Caramel + Chocolate (yes, please!) and Dark Chocolate.

Why we like it: A fluffy, whipped texture gives this nondairy dessert a light feel— backed up by its mere 100–110 calories per serving. It incorporates both organic cane sugar and erythritol to reduce added sugars. Flavors include Strawberry Swirl and Salted Caramel Swirl, with just the right balance of salty and sweet.

The stats: Per pop: 40–50 calories; 9–12 g sugar

The stats: Per serving ( 2/3 cup): 210–290 calories; 13–21 g sugar

Bonus points for: gluten-free, fat-free, dairy-free

Bonus points for: dairy-free, gluten-free, fair-trade, non-GMO, organic, vegan, kosher

SUMMER 2019 | LIVE NATURALLY

The stats: Per serving (2/3 cup): 100–110 calories, 5–9 g sugar Bonus points for: non-GMO, gluten-free, vegan, dairy-free

KITCHEN | GET SMART

Dairy-Free Drinking If you’re looking for an alternative-milk option for your cereal or smoothie, plant-based choices abound. B Y R E B E C C A H E ATO N

P SOY How it’s made: Whole soybeans are pressed in water, and the okara (the insoluble fiber) is removed, preserving the liquid soy protein. Taste: Very similar to edamame Nutrient highlights: As much protein as cow’s milk (8 g per cup), plus isoflavones, which may protect against heart disease and osteoporosis

erhaps you’re lactose-intolerant. Or trying to cut back on dairy for health reasons. Or committed to a vegan diet. What do you do when it’s time to pour milk on your cereal, in your tea or coffee, or in a recipe? You look to the ever-expanding array of dairy-free, plant-based options. The numbers don’t lie: According to research firm Mintel, nearly half of U.S. shoppers now add a plant milk to their basket. And globally, the industry is estimated to be worth $16 billion—and growing. Now more than ever, consumers can choose from a plethora of plant-based “milks” derived from a variety of sources.

MACADAMIA NUT How made: Raw nuts are briefly soaked, and then blended with water and strained. Taste: rich, creamy, slightly fruity Nutrient highlights: vitamin A, omega-7s for heart health Try: Milkadamia

Try: Silk Organic Soy

PEA PROTEIN ALMOND How it’s made: Ground, raw almonds are blended with water and strained. Taste: Nutty, with an ever-so-slight sweetness Nutrient highlights: More than 40% daily value of vitamin E, which supports heart health and immune function Try: Califia Farms Almondmilk

OAT How it’s made: Steel-cut or rolled oats are soaked in water, and then pulverized in a blender and strained. Taste: Mild flavor, slightly sweet Nutrient highlights: 4 g of protein per cup, plus 10% daily value of iron Try: Planet Oat Oatmilk

SUMMER 2019 | LIVE NATURALLY

How made: Yellow peas are milled into flour, which is processed to separate the pea protein from fiber and starch. The protein is then further purified and blended with water. Taste: not like peas, subtle nutty flavor, some say close to dairy milk Nutrient highlights: as much or more protein (8–10 g per cup) than cow’s milk; rich in iron, arginine and other branched-chain amino acids, which support heart health Try: Bolthouse Farms Plant Protein Milk

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From Farm To ALO. Sustainably farmed aloe vera â&#x20AC;&#x201C; all of our drinks come straight from the leaf. Never from powder.

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

What’s Your Function?

This bevy of beverages provides benefits from improved energy and focus to overall well-being. Today’s consumers are looking for beverages that do more than just quench thirst and deliver great taste: They want a drink that offers health and wellness benefits. There are plenty of options.

DAILY WELLNESS.

EQUILIBRIUM.

RECOVERY.

ENERGY.

NUUN VITAMINS

ALO ALLURE

LIFEAID FITAID

RUNA

Get a daily boost of 11 vitamins and minerals, plus electrolytes, with a Nuun Vitamins effervescent tablet. Fill your favorite bottle with 16 ounces of water, and plop in a tablet, which includes vitamins A, C, D and E to support immunity, B12 and folate for energy metabolism, and calcium and magnesium for muscles and bones.

Aloe vera, mango and mangosteen (a tropical fruit) meet in this refreshing juice drink that offers various functional benefits. It has antioxidants that support your immune system and protect you from aging and cancer-causing free radicals, anti-inflammatory compounds that aid digestion, and essential minerals for healthy cells and metabolism.

After a hard workout, your body needs numerous nutrients to recover. LifeAid’s lightly carbonated FitAid contains arginine and glutamine, amino acids that help repair muscles and ligaments. There’s also glucosamine for joint health, a blend of turmeric and spices for inflammation and post-workout soreness, and vitamin B12 to keep nerve and blood cells healthy.

Certified USDA Organic and lightly carbonated, this drink is made with guayusa (gwhy-you-sa), a leaf grown mainly in Ecuador with the same amount of caffeine as a cup of coffee. Guayusa also hosts free radical–fighting antioxidants and theobromine (common in dark chocolate), which tempers caffeine jitters and provides more sustained energy.

Sweetened with cane sugar. 70 calories.

Available in low-calorie (45 calories) or zero sugar (5 calories).

Available in 6 fruity flavors, 2 with caffeine. No more than 15 calories per tablet.

BUBBLING OVER Beat the heat this summer with better-for-you sparkling waters.

SUMMER 2019 | LIVE NATURALLY

SIMPLE TRUTH Made with carbonated water and certified organic, non-GMO natural flavors. Available in six flavors.

Available in 6 flavors, 3 with organic cane sugar (70 calories) and 3 with zero sugar (0 calories).

Strawberry-Watermelon & Mint Refresher 2 cups watermelon cubes ¼ cup mint leaves 2 Tbsp lemon juice 6 cans Simple Truth Organic Strawberry Watermelon Seltzer Water 6 whole strawberries

Blend chopped watermelon, mint and lemon juice, until smooth. Fill a glass with ice. Add 2–4 tablespoons watermelon puree and one can seltzer. Stir to combine. Garnish with a strawberry. Makes six drinks.

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KITCHEN | FOR KIDS

kid

s’

eg g

Morning Cuppa

rd-boiled

A muffin-cup meal is a fun way to mix up the breakfast routine and please picky palates.

ice

BY SARAH PROTZMAN HOWLETT

ou’ve heard it time and again: Breakfast is the most important meal of the day. It kick-starts your metabolism and gives you energy to stay alert and focused. If you’re a parent, though, sometimes it’s challenging to get your young ones to eat something before school. Here’s a solution: Feed kids quickly and healthfully with a muffin-cup meal. Simply set up six baking cups (compostable paper ones work fine, or try some colorful silicone reusable cups), and fill each cup with a different healthy choice, such as:

BLUEBERRIES

PISTACHIOS WHOLE-GRAIN WAFFLE SEGMENTS (Option to add maple syrup to one of the cups for dipping)

HALVED CHERRY TOMATOES

PEPPERONIS MARCONA ALMONDS

do ca o v a

es ri e

r ack

WANT TO GIVE YOUR KIDS A BREAKFAST TREAT WITH SOME ADDED PROTEIN? Horizon Organic’s Protein Chocolate Milk is USDA-certified organic with 12 grams of protein per eight-ounce serving.

sm ok 16

lmon

SUMMER 2019 | LIVE NATURALLY

usage

CUBED CHEESE

SNAP PEA SEGMENTS

MIX IN NONTYPICAL BREAKFAST FOODS, TOO, LIKE SHAVED CARROTS, CUCUMBER SLICES AND SUNFLOWER SEEDS.

BANANA CHIPS

b ites

MANDARIN ORANGE SEGMENTS

AVOCADO (may want a fork handy for this one – we love the Real Kids’ silverware from IKEA)

la no

NOT JUST FOR BREAKFAST

There’s really no wrong time of day for a muffin-cup meal. They’re ideal for using odds and ends before soccer practice or making a quick fix on blue-sky evenings when not even the grown-ups want to come inside. At dinner, try heavier fare that can still be picked up, like shredded chicken, raw veggies, shelled edamame and fingerling potatoes.

JENNIFER OLSON; FOOD STYLING: ERIC LESKOVAR; PROP STYLING: NICOLE DOMINIC

PLAIN ROASTED ALMONDS

menu ideas:

Artisanal

PLANT-BASED SAUSAGES

CRAFTED FOR

GRILLING Available in select stores.

AMERICAâ&#x20AC;&#x2122;S BEST SELLING PLANT-BASED HOT DOG

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

Fresh on the Grill

Fun ways to turn the fruits and veggies of summer into crowd-pleasers at your next cookout. B Y R E B E C C A H E AT O N

SUMMER 2019 | LIVE NATURALLY

PINEAPPLE SKEWERS LIGHTLY GRILLED ARE A TERRIFIC SUMMER TREAT AND SIMPLE TO PREPARE.

SHUTTERSTOCK

rilling is a summertime ritual that just makes food look and taste better—the smoky essence, the grill lines that form, the fun marinades and the fresh taste from cooking something quickly over a flame. And while the ritual is often associated with meat, there are many creative ways to grill fruit and vegetables to complement an outdoor meal— grilled guacamole, anyone? Grilling vegetables over high heat caramelizes their natural sugars, making them sweeter. The method also helps vegetables retain more nutrients, compared with boiling, and there’s practically no need for oil or fat, compared with sautéing or frying. We asked Sam Turnbull, food blogger (itdoesnttastelikechicken.com) and author of Fuss-Free Vegan (Random House, 2017), for her favorite ways to grill up vegan meats, fruits and veggies. “I decided to go vegan about seven years ago, but I didn’t want to give up recipes that I grew up with, like burgers and tacos. So I worked on creating dishes for myself with ingredients you find at your regular grocery store, to prove to friends and family that veganism can be delicious and wonderful,” Turnbull says.

FRUITS & VEGGIES

ALTERNATIVE MEATS

“If you’re trying to get away from the tofu vibe, try grilling peeled and sliced (½-inch) rounds of butternut squash,” Turnbull suggests. Lightly brush with oil before grilling, and serve with an easy-to-make chimichurri sauce (below).

“If you want a meaty fill, grill a block of marinated tofu. Or get more adventurous and try grilling a marinated seitan steak or seitan tenders,” Turnbull recommends. Tempeh is also an option.

TURNBULL’S OTHER GO-TO GRILL OPTIONS

MARINADE OPTIONS

CAULIFLOWER FLORETS: Marinate (with one of the options at right) and skewer. EGGPLANT: Slice into thick rounds, and marinate before grilling. Turnbull suggests the barbecue marinade. AVOCADO: Slice in half, remove pit, lightly coat with oil and grill. “Scoop out, sprinkle with salt, and you have instant guacamole!” STRAWBERRIES AND MUSHROOMS: Marinate in a balsamic sauce; then skewer and grill. “It’s a sweet and savory option.” FRUIT: Combine strawberries and chunks of peaches and pineapple on skewers to grill. Serve over ice cream. “Delicious!”

CORN: Stick right on the grill out of the husk; cook until browned. “I like to slather mine with a vegan mayo or nutritional yeast.” Also, try sprinkling with fresh herbs, or drizzle with a Creamy Cilantro Lime Sauce (see below).

Each marinade takes less than five minutes to prepare. For best results, let seitan, tofu or tempeh marinate in the fridge a minimum of 15 minutes or up to four days, or you can freeze marinades for later. BARBECUE 6 Tbsp barbecue sauce ½ tsp liquid smoke

CREAMY CILANTRO LIME SAUCE In a high-speed blender, combine and blend until smooth: ½ cup raw cashews ½ cup water ¼ cup nutritional yeast ¼ cup lime juice ¼ cup fresh cilantro, 1 Tbsp Dijon mustard 1 clove garlic ¼ tsp black pepper

Don’t have skewers? Use branches of rosemary, which will infuse a hint of flavor while the veggies cook—plus, they make for a beautiful presentation.

ITALIAN 2 Tbsp olive oil 2 Tbsp lemon juice or white wine vinegar 1 tsp dried rosemary 1 tsp dried basil ¼ tsp garlic powder ¼ tsp salt 1/8 tsp black pepper

MEXICAN 2 Tbsp light oil 2 Tbsp lime juice 1 Tbsp agave 2 tsp chili powder 1 tsp smoked paprika ½ tsp garlic powder

SRIRACHA 2 Tbsp Sriracha 1 Tbsp soy sauce 1 Tbsp maple syrup or agave

LEMON MUSTARD 2 Tbsp lemon juice 2 Tbsp Dijon mustard 1 Tbsp maple syrup or agave 1/8 tsp black pepper

BALSAMIC 2 Tbsp olive oil 2 Tbsp balsamic vinegar ½ tsp garlic powder

TERIYAKI 2 Tbsp brown sugar 2 Tbsp soy sauce 2 Tbsp orange juice or water ½ tsp garlic powder ½ tsp powdered ginger

GRILLABLES

5-MINUTE CHIMICHURRI SAUCE In a blender or food processor, combine 1 cup fresh cilantro, 1 cup fresh parsley, ¼ cup chopped red onion, ¼ cup olive oil, 2 minced garlic cloves, 2 Tbsp lime juice, ¼ tsp salt and ¼ tsp optional red pepper flakes.

Lightlife Smart Sausages. Meat-free doesn’t have to mean no sausages. These soy-based versions come in versatile flavors, including Smoked Apple Sage, with 13 grams of protein.

Beyond Meat–The Beyond Burger. This plant-based burger—made with pea protein—looks and cooks like beef, with a satisfying flavor and 20 grams of protein.

Daiya’s Deliciously Dairy-Free Cheddar Style Slices. Who doesn’t like melted cheese atop a burger (or sausage!). These slices are dairy-, gluten-, soy- and nut-free. LIVENATURALLYMAGAZINE.COM

Recipes in the Raw

No cooking required with this array of colorful, flavorful, nutrient-packed recipes using fresh, raw ingredients. B Y G E N E V I E V E D O L L | P H O T O S J E N N I F E R O L S O N | F O O D S T Y L I N G E R I C L E S K O VA R | P R O P S T Y L I N G N I C O L E D O M I N I C

Mango Coconut Bars

SELECT MANGOES THAT ARE RIPE—SOFT BUT NOT MUSHY. CONSIDER BUYING AN EXTRA MANGO, JUST IN CASE ONE IS BROWN OR SOUR.

Mangoes can vary in sweetness, so taste the filling and add more honey if desired, though a touch of sour complements the full recipe nicely. Chill bars overnight for best texture. MAKES 12 BARS

CRUST 2 cups almond flour 8 medjool dates, pitted and chopped 2 tablespoons coconut oil 1 teaspoon cinnamon ¾ teaspoon salt FILLING 1 (13.5-ounce) can full-fat coconut milk, chilled overnight; do not shake 3 cups (about 2 medium) chopped mango 2 tablespoons coconut oil 1 tablespoon raw honey Shredded coconut, for garnish DIRECTIONS 1. Grease an 8x8-inch baking dish with coconut oil. Combine all crust ingredients in a food processor. Blend until mixture is crumbly and easily holds together when pressed. 2. Add crust to baking dish, and press firmly into an even layer. Chill in fridge while making filling. Wash food processor. 3. Remove lid from coconut milk. Carefully scoop cream into food processor, leaving liquid in can. Reserve coconut liquid for another use, such as a smoothie. 4. Add mango, coconut oil and honey to coconut cream. 5. Whip 3–4 minutes, until thick and creamy. Texture should be similar to a custard or pudding. 6. Spread evenly over crust, and garnish with coconut. Freeze bars for two hours before slicing into squares. Let soften a bit before serving. PER SERVING: 365 CAL; 4 G PROTEIN; 22 G FAT; 41 G CARB ( 18 G SUGARS); 151 MG SODIUM; 2 G FIBER

SUMMER 2019 | LIVE NATURALLY

FA S T & F LXAV X XOX R XF XU X XL | E A T

Savory Lemon Cashew Cream with Crudités

ANY VARIETY OF RAW SEEDED CRACKERS ALSO MAKE A GREAT ACCOMPANIMENT WITH THIS CREAMY, FLAVORFUL DIP.

PHOTO CREDIT

Thick and luscious, this creamy dip pairs with any variety of crunchy vegetables. Try Easter egg radishes, jicama or snap peas for something a little different. YIELDS 1 ¼ CUPS 1 cup raw cashews, soaked for ½ hour 1 medium garlic clove, roughly chopped ½ teaspoon salt ¼ cup olive oil ¼ cup lemon juice ¼ cup water

DIRECTIONS 1. Drain and rinse cashews. Add cashews, garlic and salt to a high-powered blender. 2. Combine olive oil, lemon juice and water in a small liquid-measuring cup. 3. On medium speed, slowly drizzle in liquids; then increase speed to high. Blend until smooth and creamy. Season with more salt if needed, to taste. PER FULL YIELD: 1,736 CAL; 41 G PROTEIN; 152 G FAT; 79 G CARB (14 G SUGARS); 1, 194 MG SODIUM; 7 G FIBER

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Beet Raw-violi with Pine Nut ‘Cheese ’ A vegan and gluten-free variation of ravioli, these colorful gems make a great appetizer for your next summer gathering. Pine nuts provide an umami richness, surprisingly reminiscent of cheese. Best served right away, though the “cheese” can be made a day ahead. YIELDS APPROXIMATELY 30 PIECES

3–4 small beets 1 tablespoon olive oil ¼ teaspoon salt Minced chives for garnish CHEESE 1 cup pine nuts, soaked for ½ hour 1½ tablespoons olive oil 1 small garlic clove, chopped 1 teaspoon lemon juice ½ teaspoon salt 2 tablespoons minced parsley 2 tablespoons minced chives

DIRECTIONS 1. Slice roots and tops off beets, and peel. Using a mandolin, thinly slice beets 1/8- to 1/16-inch thick. 2. In a small bowl, toss beet slices with olive oil and salt. 3. While beets are softening, drain and rinse pine nuts. Place in a food processor with olive oil, garlic, lemon juice and salt; blend until creamy and “cheese” begins to form a ball. Pause, and scrape down sides of processor with a spatula as needed. 4. Transfer to a bowl, and stir in herbs. Season to taste. 5. Place beets in a strainer to drain off any excess liquid. Place half the beet slices on a serving platter, and top with about 1 teaspoon “cheese.” Finish with another slice of beet, and garnish with chives. PER SERVING: 62 CAL; 1 G PROTEIN; 5 G FAT; 2 G CARB (1 G SUGARS); 91 MG SODIUM; 1 G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

SHOP RECIPES ON OUR WEBSITE

THOUGH ANY FOOD PROCESSOR CAN BE USED, A MINI-PROCESSOR IS IDEAL WHEN MAKING THE PINE NUT “CHEESE.”

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*Not a low calorie food. See nutrition info for sugar and calorie content.

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MODERN MEDITERRANEAN

✴ Th mos e worl d t of e popul ’s thes ating i ar way n e ta sty c spired reat ions .

BY LAYNE LIEBERMAN, R.D., C.D.N. | PHOTOS JENNIFER OLSON | FOOD STYLING ERIC LESKOVAR | PROP STYLING NICOLE DOMINIC

Spinach-Basil Pesto This twist on traditional pesto is delicious as a condiment or sauce for pasta, vegetables, seafood and poultry. MAKES ABOUT 12 OUNCES

2 cups fresh baby spinach ¼ cup fresh basil ¼ cup sunflower seeds, raw, hulled 1 ⁄3 cup pine nuts 3 cloves garlic, peeled and crushed 1 tablespoon fresh lemon juice ¼ cup grated Parmesan cheese ¼ cup extra-virgin olive oil ¼ cup water ½ teaspoon salt (optional) ½ teaspoon freshly ground black pepper

TIP Serve as a dip with bread or over pasta, too. Choose a pasta shape with holes, like penne, or twists, like fusilli, to sop up the deliciousness of the pesto.

DIRECTIONS 1. Place spinach, basil, sunflower seeds and pine nuts into a food processor; pulse several times. Add garlic, lemon juice and cheese; pulse several times more. Scrape down sides of food processor with a rubber spatula.

3. Stir in optional salt and freshly ground black pepper; adjust seasoning to taste. SHOP RECIPES ON OUR WEBSITE

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PER FULL YIELD: 696 CAL; 16 G PROTEIN; 67 G FAT; 11 G CARB (1 G SUGARS); 1,601 MG SODIUM; 3 G FIBER

PHOTO CREDIT

2. While food processor is running, slowly add olive oil and then water in a steady, small stream to help emulsify and prevent separation. Occasionally stop to scrape down sides of food processor.

H E A LT H YX XKXI TXCXHX EXN X | E AT

Panzanella Salad with Tuna, Tomatoes and Olives Use this recipe as a template for one-bowl summer lunch salads with the same dressing and bread, but varying salad ingredients; try adding leftover veggies, like roasted corn kernels. SERVES 4 3 cups whole-wheat sourdough bread, cut into 1-inch cubes 5 tablespoons extravirgin olive oil, divided 3 tablespoons red wine vinegar

1½ cups cooked chickpeas, drained and rinsed 5 ounces skipjack tuna; packed in water, drained 1 cup (about 1 large) cucumber, diced ½ cup radishes, thinly sliced ½ medium red onion, chopped

1½ pounds cherry tomatoes, or ripe tomatoes, cut in chunks 1 ⁄3 cup kalamata olives ¼ teaspoon sea salt (optional) Freshly ground black pepper, to taste ½ bunch fresh basil leaves, torn 3 ounces mixed baby greens

DIRECTIONS 1. Preheat oven to 375°. Place bread cubes on a baking sheet, and toss with 1 tablespoon olive oil. Toast in oven until crisp and lightly browned, about 10 minutes. Remove from oven, and set aside. 2. In a large salad bowl, whisk together remaining olive oil and vinegar. Add chickpeas, tuna, cucumber, radishes, onion, tomatoes, olives, salt and pepper. Stir to combine. Use a fork to flake the tuna. Set aside. 3. Just before serving, add bread cubes and basil, and stir to mix well. Allow to stand 15 minutes for flavors to blend. Serve over greens. PER SERVING: 658 CAL; 27 G PROTEIN; 22 G FAT; 89 G CARB (16 G SUGARS); 1,398 MG SODIUM; 18 G FIBER

TIP

PHOTO CREDIT

For vegetarian protein alternatives, replace tuna with cooked beans or diced, fresh mozzarella cheese.

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TIP Don’t have time to make the tomato sauce? Try Silver Palate’s San Marzano Blend Marinara.

Turkey-Breast Meatballs with Pomodoro Sauce Keep in mind that only the breast meat of turkey is lean. Some packaged ground turkey contains dark meat and ground-up skin. For dairy-free meatballs, leave out the cheese. These meatballs are delicious served with sauce over pasta and steamed greens. SERVES 5

ON OUR WEBSITE

MEATBALLS 3 egg whites, lightly beaten ½ cup (about 1 small) onion, finely chopped 1¼ pounds ground turkey, breast meat only ½ cup grated Parmesan cheese 2 tablespoons flat-leaf parsley, finely chopped ¼ teaspoon garlic powder ½ cup plain, dry breadcrumbs 1 teaspoon ground black pepper 1½ teaspoons garlic clove, minced 2 tablespoons fresh oregano, finely chopped, or 1 tablespoon dried 2 tablespoons fresh basil, finely chopped, or 1 tablespoon dried

DIRECTIONS 1. For sauce: In a medium-sized pot, heat olive oil over medium heat. Add onion, and reduce heat to medium low, stirring until onions are soft, 10–12 minutes. Add garlic, and cook 2–4 minutes, until aroma is released. Add tomatoes; stir to combine. 2. Pour water into tomato container, and swirl to dissolve any remaining tomato. Add water to pot. Increase heat to medium-high, and when sauce starts to boil, reduce to medium-low to maintain a slight bubbling in center of sauce. 3. Add basil, salt and red pepper flakes; stir to combine. Simmer 30–40 minutes. Stir, taste, and adjust seasoning as needed. If sauce gets too thick, add water ¼ cup at a time. Remove and discard garlic and basil sprigs. 4. For meatballs, preheat oven to 450°. In a large bowl, thoroughly combine all ingredients. With clean, wet hands, form mixture into 10 meatballs by rolling between the palms of your hands. 5. Place meatballs in a large baking pan with a small amount of water— just enough to coat the pan. Cook 25 minutes or until done. Keep an eye on pan, and add water if needed. 6. Serve two meatballs per person, with a generous dollop of sauce. PER SERVING: 383 CAL; 29 G PROTEIN; 21 G FAT; 19 G CARB (5 G SUGARS); 390 MG SODIUM; 3 G FIBER

SUMMER 2019 | LIVE NATURALLY

PHOTO CREDIT

POMODORO SAUCE 3 tablespoons extra-virgin olive oil 1 cup (about 1 large) red onion, finely diced 3 cloves garlic, peeled and flattened 3 cups (26-ounce can) strained tomatoes, no salt added ½ cup water, plus additional as needed 3 sprigs fresh basil ½ teaspoon salt (optional) 1 ⁄8 teaspoon crushed red SHOP pepper flakes RECIPES

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A Taste of THAILAND Fresh flavors of coconut, curry and lemongrass come together with a hefty dose of heat in this Southeast Asian cuisine. BY REBECCA TREON

t’s challenging to classify Thai food. The labels “salty, sweet, sour, spicy” are too general, because those elements are found in many cuisines. Instead, Thai cooking takes all these seemingly contrasting elements and puts them together in harmonious dishes. Thai cooking is layered and nuanced, light and flavorful, and relies on fresh aromatic herbs and high-level spice. Like its layers of flavor, Thailand draws influences from countries nearby—China, Malaysia, Laos, Cambodia and Indonesia—each adding its own unique riff.

SUMMER 2019 | LIVE NATURALLY

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“People in the U.S. are familiar with the Thai cuisine that is served in restaurants, but when you actually go to Thailand, there is so much more,” says Leela Punyaratabandhu, blogger and author of several Thai cookbooks, including Bangkok (Ten Speed, 2017). “Food from American Thai restaurants has been changed to incorporate the flavors that appeal to Americans, but it’s a good starting point for people who want to cook Thai food.” Punyaratabandhu says stocking the kitchen with typical Thai ingredients isn’t difficult—most items are readily available. Coconut milk, lemongrass, cilantro, rice and rice noodles, and garlic are all common ingredients in Thai cooking. Red, green and yellow curry paste are also essential. “There’s no shame in using premade curry,” she says. Other common items, like kaffir lime leaves and fish sauce (Red Boat is a favorite of many chefs) can easily be found at an Asian market. A paste made of garlic, white peppercorns and HTRICE TRY RIG f rice with cilantro is a common homeind o A new k peas, peas and k made blend at the heart of ic h in c lentils, of prote a boost Thai cuisine, too. “Thai moms rice, for ith lower carbo e r, w and fibe than plain whit have this on hand all the hydrates s in just 10-12 k time,” says Punyaratabandhu. rice. Coo tes, too! minu “This is central to our cooking. It’s simple and easy and gives a basic Thai taste to a dish.” For people who may find the breadth of Thai cooking intimidating, Punyaratabandhu advises to just begin where you are. Perhaps you have a limited knowledge of spices, but that’s no reason to feel overwhelmed or inferior, she says. “Instead, look at it as a starting point.” If you want to replicate the tom yum soup or pad thai from your favorite local restaurant, she suggests starting by identifying the flavors you taste. Once those are recognized, it becomes easier to “reverse-engineer” a recipe. With the help of a good cookbook, home cooks can create the dishes they enjoy most when dining out, and once they master those flavors, explore from there. Like Punyaratabandhu recommends: “Start with what you know.”

REZEL KEALOHA

Sights and flavors of Thailand: (top) a typical food street market and (bottom) one of the famous Phi Phi Islands, off the coast of Krabi, Thailand.

Tofu Pineapple Fried RightRice PREP TIME: 15 MINUTES | COOK TIME: 10 MINUTES | SERVES 4

Fried rice is the perfect way to bring together ingredients you have on hand. Feel free to replace the vegetables with what you have available and to add in pork or chicken in addition to the tofu. It’s a quick midweek meal that refreshes leftovers in a flash. 1 package Thai Curry RightRice 1 ⁄3 cups vegetable stock 1

1 (10-ounce) pack firm tofu, cut into ½-inch cubes ¼ cup olive oil Salt and pepper, to season 1 large shallot, finely diced 2 cloves garlic, finely diced 1-inch piece ginger, finely grated DIRECTIONS 1. Prepare RightRice according to package directions, using vegetable stock as the liquid. Once cooked, transfer to a large plate to cool. 2. Preheat oven to 350º. 3. Dress tofu cubes with half the olive oil and season with salt and pepper. Place tofu on a baking tray. Make sure cubes do not overlap. Bake 15 minutes, until crispy. 4. In a large wok or frying pan, cook shallot with remaining olive oil for 4 minutes, until fragrant and

1 red bell pepper, cut into ½-inch cubes 1 large carrot, cut into ½-inch cubes ½ cup frozen peas ½ cup diced fresh pineapple 1 tablespoon fish sauce 2 tablespoons green onion, sliced 2 tablespoons cilantro

translucent. Add garlic and ginger, and cook 2 minutes. Add red pepper and carrots, and cook 5 more minutes. 5. Add tofu, peas and pineapple to wok, and stir 1 minute to heat through. Turn off heat and add in rice; mix well. Season with fish sauce. 6. Divide rice among four bowls and garnish with green onions and cilantro. PER SERVING: 539 CAL; 12 G PROTEIN; 17 G FAT; 84 G CARB; 475 MG SODIUM; 5 G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

THIS RECIPE COMES COURTESY OF RIGHTRICE. FOR MORE DELICIOUS, EASY-TO-MAKE RICE DISHES, VISIT LIVENATURALLYMAGAZINE.COM.

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S U P P L E M E N TA L H E A LT H C A R E

Sleep Tight If insomnia is getting the best of you at night, consider these natural remedies. B Y N A N C Y C O U LT E R - P A R K E R

“The most common sleep problem is simply not getting enough hours of sleep. About 40 percent of adults don’t get seven hours or more,” says Catherine Darley, N.D., founder of the Institute of Naturopathic Sleep Medicine in Seattle. “People should feel energetic and on top of their game throughout the day, with maybe a little dip in their energy midafternoon. They should not feel like they have to sleep or must have caffeine to get going.” Likewise, she says, if you sleep more on the weekends or on vacation, that too is a sign of not getting enough sleep. Conversely, if a person is spending time in bed but not sleeping, it can be a sign of an underlying health issue that needs to be addressed. An inability to sleep can in fact be a window into our health. “There are many

SUMMER 2019 | LIVE NATURALLY

things that cause insomnia; there also are very many things that insomnia causes. It’s kind of a circular thing,” says Amy Rothenberg, N.D., who practices natural medicine in Connecticut. “Insomnia can cause so many problems, and not just around the things you would think of like a lack of focus, creativity and coordination. All the statistics point to a lack of sleep increasing the risk of a number of chronic diseases.” Research has associated poor sleep with heart disease and stroke, hormone and blood-sugar-regulation issues, obesity, and even cancer. This is why Rothenberg says when she works with a patient, it’s important to gauge their quantity and quality of sleep. “It’s a reflection of overall health and impacts overall health,” she says.

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n the busy pace of everyday life, there are many factors that work to keep us healthy. Unfortunately, at times it can be a little too easy to take these pillars of health—nutrition, exercise, sleep—for granted. Just as we fudge on eating healthy and exercising, we don’t always give sleep the credit it’s due. The National Institutes of Health recommends that adults older than 18 get seven to nine hours of sleep each night. When we don’t, we set ourselves up for myriad health issues.

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

Both Darley and Rothenberg emphasize sleep hygiene, such as no screen time or bright light before bed and limiting caffeine and alcohol intake. Rothenberg points to the importance of exercise in mitigating stress and aiding sleep, and Darley’s first go-to is usually cognitive-behavioral therapy. “There are a lot of psychological factors that contribute to insomnia, and supplements don’t address those or remove them,” she says. Even so, dietary supplements can be a good option to include in an overall sleep toolkit, because they are not habit-forming, nor do they have side effects, as many prescription drugs do. When trying a new sleep supplement, wait two weeks to evaluate its effectiveness, says Catherine Darley, N.D. “Give it time to react and take effect. Sometimes, people having sleep difficulties can get really panicked looking for results. It can be helpful knowing that you are just going to stick with a therapy for a few weeks to see how it works.” Committing to a time frame can help people stay calm, Darley says, and it’s better than switching the therapy every other night. Here are Rothenberg’s and Darley’s top suggestions for natural sleep remedies. »

MELATONIN.

L-THEANINE.

This sleep hormone, which influences the sleep-wake cycle, is produced naturally from the amino acid tryptophan and secreted by the pineal gland in the brain and microbiome. Our natural melatonin levels decline as we get older, Darley says, so it is common for older people to use melatonin for a longer period of time. But keep doses relatively low, Darley recommends. If you are falling asleep easily but waking up in the middle of the night, then consider taking a timed-release melatonin. A recent study found that sustained-release of 2 mg of melatonin given to insomnia patients ages 55 to 80 was notably effective. Recommended dose: 1 to 3 mg before bedtime.

This amino acid is found in tea leaves, particularly green tea. It’s also found in some mushrooms. What does it do? It helps transmit nerve impulses to the brain. “I use it with people having a harder time budging insomnia,” Rothenberg says. L-theanine boosts brain-calming neurotransmitters such as GABA, serotonin and dopamine, and for this reason is considered an effective, gentle and helpful supplement to calm a restless, active mind at bedtime. GABA, which is also an amino acid and used for reducing anxiety, is often paired with L-theanine in sleep formulas to assist GABA uptake. Recommended dose: 200 mg at bedtime or half an hour before.

GLYCINE.

This herb is thought to decrease sleep latency, or the time it takes to fall asleep. Studies suggest that it helps with insomnia and improves sleep quality. It can take time to be effective, so if this is your supplement of choice, Darley says, give it a couple of weeks to work. Recommended dose: There is not a standard dose; studies recommend between 400 to 900 mg taken 30 to 45 minutes before bed, or as early as two hours before bed.

This nonessential (meaning our body produces it, so we don’t have to get it through diet alone) amino acid is an inhibitory neurotransmitter in the central nervous system. What does this mean? It actually lowers your core body temperature. “Our core body temp is not steady throughout the 24-hour day. It goes down before bed, and when it is decreasing or low we will feel sleepy. Glycine has been shown to decrease the amount of time it takes to fall asleep,” Darley says. Recommended dose: 3 grams.

VALERIAN.

Additional Natural Remedies Try calming chamomile tea or decaffeinated green tea before bedtime. Green tea is rich in L-theanine, and chamomile contains an antioxidant called apigenin that is thought to decrease anxiety and mellow us out. Similarly, diffusing lavender oil in your room before sleep or rubbing a few drops on your neck and temples, or even your pillow, can also induce sleep. “It’s not just a cultural myth; lavender is showing that it does improve sleep quality, and people feel less sleepy upon wakening. Try one of those aromatherapy pillows or a drop or two of lavender oil on your pillow,” Darley says.

MORE SLEEP AIDS Sleepletics Celliant Performance Sheets The FDA has designated these soft, sateenweave sheets as a wellness product, and they are scientifically proven to promote restful sleep with the help of Celliant-infused yarns, which promote blood flow and circulation. Starting at $114.99; price varies by size.

Dreampad Using a patented music technology, this smart pillow (with a hypoallergenic ecofilling) allows you to play relaxing music of your choice via an app that only you can hear to lead your body into a deeper state of relaxation to fall asleep and stay asleep. $139–$149, depending on pillow size and fill. LIVENATURALLYMAGAZINE.COM

TRY

A ‘New’ Panna Cotta

IF YOU DON’T WANT TO SERVE THESE IN THE RAMEKINS

Dip one at a time into a bowl of hot water for 3 seconds. Run a thin knife around inside edge and invert onto center of a small plate. Tap gently to “pop” panna cotta out.

Goodbye heavy cream and hello oat milk in this dairy-free dessert. BY DINA DELEASA-GONSAR

Made from steel-cut oats or whole groats soaked in water, blended and then strained, oat milk is the new kid on the nondairy milk block. It’s high in fiber and vitamin D, and its thicker consistency and slightly sweet flavor make it a perfect swap for heavy cream in this delicious panna cotta.

Oat Milk Panna Cotta with Peaches SERVES 4

3 tablespoons cold water

2 cups oat milk 1 cup coconut milk ⁄3 cup brown sugar

¼ teaspoon ground cinnamon 1½ teaspoons vanilla extract PEACH TOPPING ½ cup water 1 tablespoon brown sugar ⁄3 cup quick oats

1 tablespoon cornstarch 3 cups peaches, peeled and chopped into small cubes 1 tablespoon maple syrup 1 tablespoon fresh basil, chopped

SUMMER 2019 | LIVE NATURALLY

DIRECTIONS 1. In a small saucepan, add cold water and sprinkle gelatin over it. Heat gelatin mixture over low heat, until fully dissolved. Remove from heat, and set aside. 2. In a large saucepan over medium heat, combine oat milk, coconut milk and sugar. Bring to a boil, stirring to help sugar dissolve. Once mixture has heated through and sugar has dissolved, remove from heat. 3. Stir in cinnamon, vanilla extract and gelatin mixture. 4. Divide mixture into ramekins. Let cool to room temperature; then put in refrigerator to chill, covered, for 4 hours or overnight.

5. For topping, combine the water, sugar, quick oats and cornstarch in a saucepan; bring to a boil over medium heat. Add peaches, and simmer 2 minutes. 6. Remove pan from heat, and stir in maple syrup and basil. Spoon over the panna cotta, and serve. PER SERVING: 249 CAL; 4 G PROTEIN; 11 G FAT; 33 G CARB (25 G SUGARS); 58 MG SODIUM; 3 G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

Dina Deleasa-Gonsar loves to create recipes and, in particular, experiment with ingredients. See more of her creations at dishitgirl.com.

JENNIFER OLSON; FOOD STYLING: ERIC LESKOVAR; PROP STYLING: NICOLE DOMINIC

1 tablespoon (about 1 packet) unflavored gelatin

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