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thing I’ve always wanted to do, but it Naturally to the printer, I wonder, “Will always seemed too complicated. I picked readers enjoy this issue? Are the stories up a copy of your magazine, and it got interesting and engaging? Will they learn me started!” something new? Will they “It inspires me to Congratulations! like the recipes?” continue to eat and live In our winter issue, we in a healthy way.” As part of our reader survey, asked you, our readers, to “There is a good bal we picked five winners of fill out a survey to let us ance in the magazine. $250 gift cards. They are: know what you think It has it all.” Regina Davidson about Live Naturally. “I always learn some Melody Dover Thanks to the more than Ali Mata thing new and truly look Vicki Vasquez 3,000 of you who took forward to the recipes.” Casie Zalud the time to answer our “As a former health We hope you enjoy shopping questions, and offer com professional of 34 years, I for a wealth of healthy foods! ments and suggestions. find this magazine informative and necessary I thought it would be fun to share some in our attempts to improve good health.” highlights: ✱ FAVORITE SECTIONS. Almost 60 Along with plenty of interesting stories and percent of readers favor our array of food and health news in this issue, we’re recipes. Articles and coupons came in pleased to share a wealth of flavorful and at a close second. healthy recipes, from CREATIVE SALADS ✱ HOW MUCH DO YOU READ? 62 percent (25-27) to dishes using AVOCADOS (pages of respondents shared that they read every 20-22). We also welcome a new contribu issue cover to cover. tor, Dina Deleasa-Gonsar, who will be cre ✱ TRYING NEW PRODUCTS. We were ating yummy recipes using lesser-known thrilled to learn that a whopping 94 ingredients. This month’s ingredient: MISO. percent of respondents have tried new Enjoy reading—and cooking—and products after reading Live Naturally, always feel free to reach out to me with either from learning about them in stories your comments. I love to hear from you. or recipes, or from advertisements. ✱ LEARNED SOMETHING NEW. Our goal in every issue is to inspire and educate readers on eating and living healthier. More than 66 percent of respondents replied that our magazine is a valuable source of new information. ✱ RECIPES. 65 percent of respondents have made recipes from the magazine. Of those, 57 percent have saved them to prepare another time. There were many individual comments, too. Here are just a few of my favorites: “Cooking and eating healthy is some

Rebecca Heaton, Editor editor@livenaturallymagazine.com

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contents summer 2017

departments begin 5 THE BULLETPROOF DIET PLUS Adaptogens in foods,

kitchen 13 CHIPS GALORE PLUS Functional drinks that go beyond just hydration and fun ways to use fresh summer herbs.

eat 25 FAST & FLAVORFUL

Dish It Up

Avocados are full of healthy monounsaturated fats…and more. Try them in our medley of recipes, from dinner to dessert, courtesy of the budding chefs at Johnson & Wales University.

Chop and toss three hearty, nourishing, detoxifying salads in 30 minutes or less. By Genevieve Doll

recipe index

boost 28 OREGANO This popular herb has many uses. By Kellee Katagi

29 B EDUCATED An outline of the eight essential B vitamins. By Kellee Katagi

try 32 GARLIC MISO SLAW Get ready to add extra depth to a favorite summer side dish. By Dina Deleasa-Gonsar

11 14

Avocado & Pomegranate Crostini 22 Avocado Buckwheat Belgian Waffle with Blueberry Confit 22 Avocado Cilantro Cornbread 22 Avocado, Coconut & Lime Cheesecake 22 Beet Salad with Goat Cheese, Maple Pecans & Mint Vinaigrette 26 Garlic Miso Slaw 32 Grilled Peach Salad with Radishes, Prosciutto & Jalapeno Vinaigrette 25 Red Potato Salad with Herbs 27 Southwestern Avocado & Wild Rice Soup 22

COVER PHOTOGRAPHY: AARON COLUSSI FOOD STYLING: ERIC LESKOVAR

20 2 Summer 2017 / Live Naturally

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

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Kroger’s Organic Every Day event, all about stevia, reasons to consume more eggs the power of affirmative eating.

Premium, Plant-based Nutrition.

in n o p u Co ection clip s OFF

Available in select stores

To learn more, visit MyVega.com

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Summer 2017 livenaturallymagazine.com

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

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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 Genevieve Doll, Dina DeleasaGonsar, Kellee Katagi, Karen Morse, Kara Nielsen, James Rouse CONTRIBUTING ARTIST AND STYLIST Aaron Colussi, Eric Leskovar ADVERTISING SALES Deborah Juris, Sue Sheerin PUBLISHED BY

www.hungryeyemedia.com 800.852.0857 PRESIDENT Brendan Harrington

begin Biohacking His Biology Silicon Valley entrepreneur, creator of Bulletproof Coffee and New York Times best-selling author Dave Asprey is on a mission to make people feel better. BY REBECCA HEATON

t’s amazing how much nicer people are when they have energy. This according to Dave Asprey, who, more than 20 years ago, began a personal journey of health and wellness that he’s transformed into the wildly successful Bulletproof Coffee and two best-selling books: The Bulletproof Diet (Rodale, 2014) and his latest, Head Strong (HarperCollins, 2017). What triggered you to go on your two-decade odyssey to hack your own biology?

I was in my 20s and profoundly successful in Silicon Valley…and I weighed 300 pounds. My brain was all over the place. I got medical tests, I worked out every day, I ate low fat, but I was still overweight. Then one day I realized: This is not me; I’m doing the wrong things. So I developed a practice of “biohacking,” realizing that I could take charge of how I felt. Please explain “biohacking.”

COURTESY DAVE ASPREY

It’s the art and science of changing the environment around you and outside of you so that you have full control of your biology. I had made a career of managing complex systems, so I thought that maybe I could do something similar for myself. I started an anti-aging group. I started running. I researched

about health online until I fell asleep at my desk. I got smarter. I got thinner. As part of your biohacking practice, you traveled the world. Can you share a memorable experience?

I went to Tibet to learn meditation at the base of Mount Kailash, which is at 18,000 feet. I wasn’t feeling well, and a woman gave me a cup of tea with yak butter. I felt better than I had in months; it was so unlikely and profound. This planted the seed for Bulletproof Coffee and the Bulletproof Diet. Tell us about Bulletproof Coffee and the Bulletproof Diet.

When I came back from Tibet, I couldn’t get yak butter, so I bought regular butter and blended it with coffee. It was gross. After extensive testing, I discovered that butter from

grass-fed cows worked because of its special fatty acids. So I invested in a line of ultraclean, Guatemalan-grown coffee to which you can add grass-fed butter and another product, Bulletproof Brain Octane, to energize your mind and body for hours. The Bulletproof Diet book followed. After spending so much time and money on myself to get my biology where it is today, I wanted to share this experience with people struggling with health issues who don’t have the time and resources I have. I wrote the book because I want people to learn how to feel the way I feel. One of the things I discovered is that when you eat foods that are not compatible with your biology, you have less energy and focus. So I developed a road map of foods that, as you follow it more closely, the more bulletproof you’ll become. Tell us about your new book, Head Strong.

I wanted to write more about willpower and how you can hack it. If you don’t have willpower, it’s not that you’re weak or don’t try enough. It’s a physical thing in your body, and you can change it. You have way more control than you ever thought possible of your body and mind. How are you feeling today?

I am 44. I’m 100 pounds lighter. I’m a dad, a husband, a CEO and a book author. I have a brain that works. I have energy. My emotional regulation is incredible. I’m full of energy because of biohacking. And I’m planning to live until I’m 180.

Download the Bulletproof Diet Roadmap at blog.bulletproof.com/the-completeillustrated-one-page-bulletproof-diet. livenaturallymagazine.com

begin

DID YOU KNOW?

Eggs for Eggheads

n egg a day may keep cognitive decline away, according to a recent study out of Finland. Researchers evaluated the egg consumption of 1,260 men ages 42 to 60; then after about 22 years, researchers checked in to assess any dementia or Alzheimer’s disease (AD) diagnoses, as well as performance on cognitive tests compared with baseline scores from four years into the study. They found that egg consumption was not linked with greater incidence of dementia or AD, but higher egg intake (at least four eggs per week) did correspond with better cognitive-test results—specifically on tests involving verbal fluency, perceptual motor speed, visual searching and sequencing, and making conceptual shifts. Our conclusion: Get cracking! —K.K.

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SIMPLE TRUTHS

Trend Watch FOOD NEWS THAT’S GOOD TO KNOW.

GOT STRESS? Adaptogens are here to help, as the latest functional food ingredient. BY KARA NIELSEN

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lthough their name may be unfamiliar, adaptogenic plants are age-old herbs, roots and fungi that traditional Eastern medicine has relied on for centuries. Ginseng is the most familiar to Westerners, but today adaptogens such as maca root, ashwagandha herb and reishi mushrooms add functional benefits to wellness beverages, superfood snacks and grain bars. These functional benefits are just what the doctor ordered: relief from physical and mental stress. The plants take their name from how they adapt to what a body needs. They work to bring balance to fatigued organ systems, including the adrenals, which are overly taxed by frequent surges of stress. Adaptogens also provide energy—not in short bursts like other energy-boosting ingredients, but by supporting endurance over the long haul. Some also improve mood and increase libido; others relieve menopausal symptoms. These are holistic helpers, intended to be consumed regularly. Until recently, they were mostly available in supplement form.

Maca root, one of the most popular adaptogens, is conveniently featured in a variety of beverages. Dubbed Peruvian ginseng, maca root comes from the Andes Mountains. Califia Farms makes three kinds of ready-to-drink almond milk with 8 grams of plant-based protein and 1 gram of maca root powder. Vanilla, chocolate and coldbrew-coffee flavors make these attractive sips with functional flair.

Real cream cheese on a bagel? Tacos with sour cream?

Lactose-free feels good.

The Indian herb ashwagandha headlines Rebbl Ashwagandha Spicy Chai, made with coconut milk, Assam tea and Ayurvedic spices. The Rebbl brand is built around adaptogenic “super-herbs” with a range of elixirs and protein beverages that blend different plants with coconut water into enticing flavors like Maca Cold-Brew and Reishi Chocolate. Reishi mushrooms are one of several medicinal fungi featured in Purely Elizabeth’s latest: functional granola bars. Each bar sports 2 grams of mushroom powder from Om, Organic Mushroom Nutrition, as well as shiitake and lion’s mane mushrooms, which contain healing and stress-relieving properties.

With traditional adaptogens enhancing new herbal teas, protein bars, and popcorn and nut snacks, it won’t be long before they join other superfoods in many a nourishing diet.

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SIMPLE TRUTHS

Why Eat Organic? Once found only in health food stores and at farmers’ markets, organic is now a regular feature alongside conventional food at Kroger stores. Which should you choose? We break down some of the facts to help you shop.

Visit organicseveryday.com for yummy organic recipes, including a gluten-free Fresh Cherry Crisp.

What is Organic? According to the U.S. Department of Agriculture (USDA), organic meat, poultry, eggs and dairy products come from animals that are given no antibiotics or growth hormones. Organic food is produced without using most conventional pesticides, fertilizers made with synthetic ingredients or sewage sludge, bioengineering or ionizing radiation.

First, organic produce contains fewer pesticides that can leave residue on (and in) the food we eat. Organic foods often taste fresher, too, because they are free of preservatives that make them last longer. Some studies have shown a small to moderate increase of nutrients in organic produce, such • NIC as flavonoids with antioxidant properties, ORGA DAY according to the Mayo Clinic. The reason: EVERY r e g ro K er how g In the absence of pesticides and fertilizers, Discov n ti ra b s is cele d idea plants boost their production of the phytonic. Fin s at a rg o eating 0 in coupon chemicals (vitamins and antioxidants) that m 0 and $1 everyday.co ics strengthen their resistance to bugs and weeds. –26. organ 9 ly u from J Eating organic is also good for the environ• ment. According to the Organic Trade Association, organic farming reduces pollutants in groundwater and creates richer soil that aids plant growth while reducing erosion. It also decreases pesticides that can end up in drinking water. 8 Summer 2017 / Live Naturally

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SIMPLE TRUTHS

Sweet, Sweet Stevia

What you need to know about this popular sugar alternative. BY KELLEE KATAGI

mong many nutritionists, added sugar is now the ultimate supervillain. But America’s sweet tooth remains alive and well, causing many people to seek out sugar substitutes. One of the most popular, since its FDA approval in 2008, is stevia. Here we examine what stevia is, how it affects your body and how best to use it.

What is Stevia? Stevia sweetener derives from a small shrub native to South America that is now grown in many places; in fact, China is now the largest stevia exporter. It’s sold in many forms, which makes sorting out its merits and demerits a challenge.

Types of Stevia Unprocessed stevia leaves can taste bittersweet and have a licorice flavor. Fresh stevia leaves are rare in stores, but dried, crushed leaves are sometimes used in tea, or ground into a green powder. Stevia leaves are 30 to 40 times sweeter than sugar. In the 1970s, Japanese researchers discovered how to extract compounds— called steviol glycosides—that make the leaf sweet. The glycosides most commonly used in stevia sweeteners are stevioside and rebaudioside A (or reb A). Stevioside is roughly 140 times sweeter than sugar, while reb A is about 240 times sweeter. Reb A is also less bitter and has less of an aftertaste, but stevioside seems to be the compound that delivers most of stevia’s health benefits. The extracts are sold in two main forms: white powder and liquid drops.

HOW TO USE STEVIA. Substitute stevia powder or drops for sugar in beverages, oatmeal, yogurt, smoothies and more. You can use stevia in place of sugar in baked goods, but it’s not a 1-to-1 swap, and it can be tricky to find the right amount, so it’s usually best to stick with established stevia recipes. Visit livenaturallymagazine.com for Cocoa Brownies with stevia.

HAVE QUESTIONS ON WHICH BRAND TO BUY? Ask a natural products expert at your local store.

10 Summer 2017 / Live Naturally

Our bodies don’t absorb stevia well, which is what makes it popular: The result is that it provides 0 calories and has a 0 rank on the glycemic index, meaning it doesn’t raise blood sugar or insulin levels. This makes it a hit with diabetics,

but some health practitioners recommend consuming stevia only in moderation. They contend that habitual stevia use can overwork the adrenal glands because the ultrasweet taste primes the body to process sugar by lowering blood sugar levels; then, when no sugar is delivered, the adrenal glands pump out adrenaline and cortisol to restore balance. To date, little to no research exists to test this theory. Research has shown some positive benefits to stevia—such as normalizing blood pressure and reducing pancreatic cancer risk—but the studies primarily used high-dose stevia supplements containing stevioside, not sweetener extracts.

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Is It Good For You?

POWER OF WE

Clean & Free

Eat Sugar-

Affirmative Eating Now

with

Get the most spirited “bang from your brain” by feeding your neurotransmitters. BY DR. JAMES ROUSE

ou may find it inspiring to know you can positively impact your thinking, emotions and outlook through a practice of affirmative eating. How? By choosing foods rich in key compounds that serve as building blocks for your brain’s chemical messengers called neurotransmitters. There are four powerful neurotransmitters that, when supported through healthier living and eating, can help you feel less moody, depressed and anxious, and assist with focus, energy, concentration, sleep and controlling sugar cravings. They are serotonin, dopamine, acetylcholine and norepinephrine.

A better-for-you way to deliciously reduce sugars

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Serotonin is a natural antidepressant and reduces your cravings for carbohydrates like cookies, cakes and chips. When your levels are healthy, your mood and sense of personal peace are well. Build your stores by eating foods rich in the amino acid tryptophan, found in poultry and avocados, and in whole grains, legumes and tofu.

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Dopamine contributes to energy, passion and greater concentration. When fatigue and lethargy set in, support your dopamine levels with foods rich in the amino acids tyrosine and phenylalanine, which can be found in dairy products, eggs, rice and fish. Acetylcholine promotes mental fitness and supports overall optimism and balance. If you are experiencing more than just temporary difficulties with recall, and

concentration is fleeting, consume cholinerich foods like oatmeal, soy, nuts, whole grains, sesame seeds and brewer’s yeast. Norepinephrine stimulates the brain and encourages positive perception, motivation and energy. When you experience stress, sleep disturbances, depression or general unhappiness, you may want to boost your levels with the amino acid phenylalanine, found in fish, eggs, poultry, legumes, red vegetables, spinach, apples and, thank goodness, dark chocolate. Affirmative eating can be a vital pleasure on the path to greater peace and wellbeing. Begin today. Set your table and your intention. Let the grace begin.

Dr. James Rouse has a doctorate in naturopathic medicine. He is an inspirational speaker, personal coach, author and the cofounder of Skoop, a line of powdered superfoods.

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kitchen A Better Crunch

FRYER BE GONE! Finding new ways of cooking chips has been perhaps the best health innovation we’ve seen. Baked chips are a popular alternative, but the most creative approach comes from Popchips, which “pops” potatoes in a pressurized container to create light, delectable, crunchy chips—even some with ridges!

Today’s chips use healthier, innovative ingredients to make snack time every bit as delicious, but with less guilt. BY KELLEE KATAGI

one are the days when your only chip options were potato and tortilla. The chip aisle is now full of brands that offer inventive base ingredients, oils and cooking styles that make snacking healthier and more appetizing. Here are our top choices— broken down by main ingredient—for getting your crunch on.

Type

POTATO

CORN

VEGETABLE

BEAN/LEGUME

FRUIT

Our pick

Kettle Brand

Garden of Eatin’

Terra Real Vegetable Chips

Off the Eaten Path

Dang Coconut Chips

Why we like it

Kettle Brand won our hearts with no-nonsense ingredients lists and interesting flavors (try: Maple Bacon or Pepperoncini). Some flavors use avocado or olive oil, and every bag comes with a tater-tracking code you can use to learn about your chips’ farm of origin.

You can taste the “natural” in Garden of Eatin’s hearty tortilla chips and (new!) corn chips, both made with USDA Organic corn. The seasonings— nacho, ranch, BBQ black bean—come from real, wholesome ingredients, like organic cheddar and organic cumin.

We did not expect these to be so addicting! Whether the thick, crinkly sweet potato variety or the original mix of root vegetables (taro, cassava, parsnip and more), these chips deliver a depth of delicious flavor and natural color unusual for a chip—in a very good way.

These crunchy crisps score high in both taste and creativity. Some use real chickpeas as a base, while others incorporate chunks of beans and peas right into the chip. The ingredients are few, easily recognizable and very yummy.

The crunch of a chip with the subtle sweetness of fruit—yum! Made from the simplest of ingredients—toasted coconut with minimal, real-food flavorings— these crisp snacks are high in fiber and healthy fats. Eat plain or atop salads or yogurt.

Our tasters say

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livenaturallymagazine.com

FLAVORS

Ways to Use the Herbs of Summer Fun ideas for three fresh herbs. BY REBECCA HEATON

ummer is a fabulous time for cooking, because produce is at its best. Fresh herbs in particular are abundant, adding color, flavor and goodness to most any dish. We caught up with Brittany Wood Nickerson, author of Recipes from the Herbalist’s Kitchen (Storey, 2017), for three of her favorites and how she uses them in her kitchen.

CILANTRO.

PARSLEY.

“This is a wonderful cooling herb, and it helps your body gently detoxify, too,” says Nickerson. She explains that, according to several studies, cilantro binds with a number of heavy metals and helps remove them from your system. “Because it removes heat from the body, it’s an excellent herb for a hot day.”

“Of all the culinary herbs, parsley is the highest in nutrients, with vitamins A and C, plus calcium, magnesium and potassium,” says Nickerson. “Parsley is excellent for the kidneys, as it helps the body process waste and detoxify.” She adds that it can also help manage high blood pressure and premenstrual bloating.

HOW TO USE Mix into spicy foods, such as salsa; use as a garnish; or blend into curries or pesto. “Because it’s cooling, cilantro complements hot, spicy flavors.”

Have le ftover fresh h erbs? B lend cilantro or parsle pesto, th y into en freez e. Use m in tea. U int se in ice cubes fo summe r drinks r . Use in it will la butter; st severa l days in fridge, o the r severa l month s in the fr eezer.

MINT. “Like cilantro, mint has a fresh, vibrant flavor and is very cooling and detoxifying for the body,” says Nickerson. “It has a distinctive flavor that is a nice addition to a lot of fresh summer dishes.” HOW TO USE Adds a fresh pop to salads or dressings, yogurt or strong cheeses. “Make a mint and feta bruschetta. The oniony, minty flavor really complements the saltiness of the cheese.” Drop a few leaves in a cold drink, or steep in boiling water for a digestive tea.

HOW TO USE As a flavoring herb and garnish; also as a vegetable. “I like using it in large quantities. I make a parsley and apple salad, and also pesto.” Nickerson prefers more mild flat-leaf parsley as a vegetable, and stronger, saltier-flavored curly parsley as a garnish.

To make Brittany’s Cilantro Lemonade, visit livenaturallymagazine.com.

14 Summer 2017 / Live Naturally

THE HERBALIST’S KITCHEN BY BRITTANY WOOD NICKERSON IS NOW AVAILABLE.

ALEXANDRA GRABLEWSKI, USED WITH PERMISSION FROM STOREY PUBLISHING

kitchen

FUNCTIONAL DRINKS

Smart Sips Once upon a time, hydration was enough. Now people want functional drinks with more benefits. We take a look at some of the most interesting brands. BY REBECCA HEATON

BAI ANTIOXIDANT INFUSIONS

ALŌ ORIGINAL

Coffee fruit is the “secret” ingredient in Bai’s Antioxidant Infusions. It’s the pulp that surrounds a coffee bean and is laden with healthy antioxidants that strengthen your immunity and protect against free radicals. With no artificial colors or preservatives, Bai’s concoctions are low in calories—they use 0-calorie natural stevia leaf extract as a sweetener—and contain about one-third the amount of caffeine as a cup of coffee.

Drinking aloe vera versus using it to soothe sunburn may sound odd, but don’t let that deter you from trying Alō. The Original line, which is Non-GMO Project Verified, is made with natural aloe vera juice and pulp, combined with fruit juices and other ingredients for a variety of flavors. Aloe vera is packed with antioxidants, vitamins, minerals and amino acids that offer numerous health benefits, including promoting healthy digestion and decreasing inflammation.

FUNCTIONS: Energy, antioxidants, hydration FLAVORS: 9 fruit-infused flavors SERVING: 8 ounces | Calories: 5 | Sugars: 1g Sodium: 5mg | Caffeine: 35mg

FUNCTIONS: digestion, inflammation, antioxidants, hydration FLAVORS: 10 flavors SERVING: 8 ounces | Calories: 60 | Sugars: 15g Sodium: 30mg | Caffeine: 0mg

Made from 100 percent Non-GMO Project Verified coconut water, with no added sugar, Zico naturally supports hydration with five electrolytes: potassium, magnesium, sodium, calcium and phosphorus. You can also try cooking with it; substitute it for water when preparing veggies, rice or chicken for an added flavor and nutrition boost. Also available in blends with natural fruit flavors, and even one with chocolate. FUNCTIONS: electrolytes, hydration FLAVORS: Natural, Watermelon Raspberry, Chocolate, Pineapple ERVING: 8.45 ounces | Calories: 50 | Sugars: 9g S Sodium: 70mg | Caffeine: 0mg

16 Summer 2017 / Live Naturally

C2O COCONUT WATER This 100 percent coconut water comes from young green coconuts harvested in Thailand. Non-GMO Project Verified with no artificial ingredients, colors or preservatives, C2O is low in calories and easy on the stomach, thanks to various enzymes that aid digestion and may boost fat metabolism. It also hosts nutrients and electrolytes, including potassium and magnesium for heart health and preventing dehydration. FUNCTIONS: electrolytes, hydration FLAVORS: Natural, With Coconut Pulp, Espresso, Pineapple, Tropical Punch, Ginger Lime Turmeric SERVING: 17.5 ounces | Calories: 50 | Sugars: 11g Sodium: 66mg | Caffeine: 0mg

TOP: SHUTTERSTOCK

ZICO 100% COCONUT WATER – NATURAL

NEURO

GUAYAKÍ BRAND YERBA MATE Yerba maté (yer-bah mah-tay) has the strength of coffee and the health benefits of tea. Made from the naturally caffeinated leaves of the rainforest holly tree in South America, maté has been sipped for centuries, traditionally from a gourd. It boasts 24 vitamins and minerals, 15 amino acids and numerous antioxidants, and is both fair-trade and organic certified. A feel-good factor: Guayakí is working to restore 200,000 acres of South American rainforest and create living-wage jobs.

This line of low-calorie, lowsugar drinks is flavored with a variety of natural fruit extracts and serves a variety of daily functions, from Sleep (with melatonin) and Bliss (stress reduction) to Sonic (energy), Trim (weight management) and Daily (immune support). All except Daily contain L-theanine, an amino acid commonly found in green tea that can reduce anxiety and high blood pressure, as well as improve mental acuity. Daily contains impressive RDAs of vitamin D (250%), vitamin C (100%) and zinc (50%), plus antioxidant-laden aloe vera. All drinks except Sleep are lightly carbonated.

FUNCTIONS: mental acuity, energy FLAVORS: 10 natural fruit and herb flavors; sweetened and unsweetened; in bottles and cans

FUNCTIONS: sleep, stress reduction, immune support, energy, weight management FLAVORS: Sleep (Mellow Mango), Bliss (White Raspberry), Daily (Tangerine Citrus), Sonic (Superfruit Infusion), Trim (Tropical Lychee)

SERVING: 8 ounces (mint flavor) | Calories: 56 Sugars: 14g | Sodium: 10mg | Caffeine: 75mg

SERVING: 14.5 ounces | Calories: 35 | Sugars: 9g | Sodium: 0mg Caffeine: 0–100mg, varies per flavor

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eat Advocating for Avocados There’s a lot to love about this unusual fruit—not least, its favorable fats and fiber.

GOOD FAT The avocado is virtually the only fruit that contains healthy, beneficial monounsaturated fat. More than 75 percent of the fat in avocado is unsaturated. Monounsaturated fat in avocados can help lower LDL (bad) cholesterol levels while raising the amount of healthy HDL cholesterol in your body. Fat is essential for every single cell in your body. In fact, more than 60 percent of your brain is made of fat. Eating healthy fats supports skin health; enhances the absorption of fat-soluble vitamins, minerals and other nutrients; and may even strengthen your immune system. Eating fat slows the breakdown of carbohydrates into sugar, which helps to keep blood sugar levels stable.

NUTRIENT DENSE This fruit is naturally sodium-, cholesterol- and trans fat–free. Avocados act as “nutrient boosters” by improving the absorption of fat-soluble nutrients like vitamins A, D, K and E.

AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR

One medium avocado contains 9 grams of fiber, a third of your daily needs. Consuming foods rich in fiber may reduce the risk of heart disease, obesity and diabetes.

WHAT’S INSIDE 1 medium avocado (150g) contains nearly 20 vitamins, minerals and phytonutrients, including: FIBER (33% DV), 9 grams FOLATE (30% DV), 132 mcg POTASSIUM (18% DV), 762 mg VITAMIN E (18% DV), 4 mg

➺ 240 calories Source: California Avocado Commission

DID YOU KNOW? 95 percent of U.S. avocado production is located in Southern California, where the coastal climate creates ideal growing conditions, including rich soil, warm sunshine and cool coastal breezes.

eat

DISH IT UP

Avocados All Around There’s more to avocados than guacamole. From savory soup and cornbread to breakfast waffles and cheesecake, this nutritious, creamy, green fruit adds color, nutrients and flavor to many a meal. BY JOHNSON & WALES UNIVERSITY TURN TO PAGE 22 FOR RECIPES

HOW TO... RIPEN To ripen an avocado, place the fruit in a paper bag with an apple, banana or kiwi for two to five days at room temperature (these fruits accelerate the process by giving off ethylene, a natural hormone that promotes ripening). When the avocados yield to gentle pressure, they are ready.

CUT 1. Start with a ripe avocado on a cutting board, and cut it lengthwise around the seed. Cut into the avocado until the knife hits the seed; then rotate the avocado with one hand while holding the knife horizontally in the other hand.

Southwestern Avocado and Wild Rice Soup

2. Turn the avocado by a quarter, and cut it in half lengthwise again. 3. Rotate the avocado halves in your hands, and separate the quarters. 4. Remove the seed by pulling it out gently with your fingertips.

5. Peel the fruit by sliding your thumb under the skin and peeling the skin back.

STORE Cut avocados will naturally oxidize or “brown” if left unprotected. To store: 1. Cut fruit. 2. Sprinkle with lemon or lime juice, or white vinegar. 3. Wrap tightly in plastic wrap, and store in the refrigerator. Ripe, uncut fruit can be stored in the refrigerator for 2–3 days. To store guacamole, place in an airtight container and press clear plastic wrap on the surface of the guacamole before covering to help prevent oxidation; then refrigerate.

20 Summer 2017 / Live Naturally

✳

Swap avocados for butter in baked goods recipes. The creamy texture and healthy fats make for a surprisingly easy baking substitution. And, no, your muffins or cookies won’t look green. Replace butter with avocado for healthier chocolate chip cookies, banana bread and brownies.

AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR

TIP Using this cutting method eliminates the other common seed-extraction method (striking the seed with a knife and twisting), which requires some skill and is not recommended.

DID YOU KNOW? The Hass avocado is a California native. The Hass variety was discovered in La Habra Heights, California in the 1920s by Rudolph Hass. In fact, every Hass avocado in the world can trace its lineage to the original Hass Mother Tree.

Avocado Buckwheat Belgian Waffle with Blueberry Confit

It takes 14â&#x20AC;&#x201C;18 months to grow single a a vocado . On avocad o tree c e an produc e up to 200 avocad os (or 1 00 pounds of fruit) a seaso n.

Avocado, Coconut & Lime Cheesecake

Avocado Cilantro Cornbread Muffins

ium 1 med 50g) o d (1 avoca ly 20 s near d in als an conta miner g , s in d in lu vitam rients inc ut n d o n t a y ph folate fiber, sium. potas

Avocado & Pomegranate Crostini

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DISH IT UP

Southwestern Avocado and Wild Rice Soup Serves 8 8 cups vegetable broth 2 cups wild rice 2 cups corn, frozen 1 cup cilantro, chopped 1 red onion, diced 3 tablespoons vegetable oil 2 teaspoons garlic salt 4 tablespoons Southwest seasoning* 2 avocados; peeled, pitted and cut into ¼-inch pieces

1. In a large pot, bring broth to a boil; reduce to medium heat. Add rice. Stir constantly until rice is al dente, about 45 minutes. Add corn and cilantro. 2. In a medium pan, sauté red onion with vegetable oil. 3. When rice is done, turn heat to low; add onions, garlic salt and seasoning. 4. Pour a serving into a bowl; add cut avocados on top. PER SERVING: 290 CAL; 8G PROTEIN; 11G FAT; 43G CARB (4G SUGARS); 300MG SODIUM; 6G FIBER

CONFIT

1. Place half of the blueberries in a small saucepan with all other ingredients; cook over medium heat approximately 10 minutes, until blueberries start to break down and liquid thickens. 2. Fold in remaining blueberries; cook an additional 8 minutes until heated and all blueberries are tender. PER SERVING: 250 CAL; 10G PROTEIN; 4.5G FAT; 46G CARB (4G SUGARS); 250MG SODIUM; 6G FIBER

Avocado Cilantro Cornbread Muffins Serves 8 1 very ripe avocado; peeled, seeded, pureed ¼ cup honey 2 eggs 1 cup buttermilk 1 teaspoon baking soda 1 cup cornmeal 1 cup whole-wheat flour 1 jalapeno, seeded and finely chopped 1 clove garlic, finely chopped ½ cup chopped cilantro ½ teaspoon salt

* If you’re watching your sodium, use a salt-free version of Southwest seasoning.

Avocado Buckwheat Belgian Waffle with Blueberry Confit Serves 8 1½ cups buckwheat flour ½ cup all-purpose flour 2½ teaspoons turbinado sugar 2¼ teaspoons baking powder ¼ teaspoon salt 1¾ cup milk 1 egg 1 egg white ½ very ripe avocado; peeled, seeded, pureed BLUEBERRY CONFIT 2 cups frozen blueberries, divided ¼ cup water ¼ cup maple syrup or agave nectar 2 teaspoons fresh lemon juice Diced avocado, for garnish

1. In a large bowl, combine flours, sugar, baking powder and salt. 2. Whisk milk, egg, egg white and avocado in medium bowl. 3. Whisk milk mixture into dry ingredients until fully incorporated. 4. Preheat waffle maker. Pour 1 cup batter onto center of the bottom grid. Close top. Bake until golden, about 4 minutes. Garnish with blueberry confit and avocado, if desired. 22 Summer 2017 / Live Naturally

1. Preheat oven to 350°. Grease a muffin tin with oil or butter. 2. In a large bowl, mix avocado, honey and eggs; beat until well blended. Combine buttermilk with baking soda, and stir into mixture. 3. Add cornmeal and flour; mix until no lumps remain. 4. Add jalapeno, garlic and salt; give mix a final stir. Pour batter into muffin tin. 5. Bake 15 minutes, or until center of a muffin is firm. If muffin tin is large, increased baking time is expected. PER SERVING: 280 CAL; 10G PROTEIN; 6G FAT; 51G CARB (7G SUGARS); 400MG SODIUM; 8G FIBER

Avocado & Pomegranate Crostini

around the edges. Set aside. 3. In a mixing bowl, combine avocado, lime juice and scallions; mash and blend until creamy. Season with salt and pepper. 4. Spoon avocado mixture onto crostini pieces, top with pomegranate seeds and feta, and serve. PER SERVING: 260 CAL; 7G PROTEIN; 17G FAT; 22G CARB (5G SUGARS); 340MG SODIUM; 7G FIBER

Avocado, Coconut & Lime Cheesecake Serves 8 CRUST 1 cup almonds 2 cups shredded coconut 2 ounces raisins 2 teaspoons water 1 teaspoon cinnamon 1 tablespoon melted coconut oil FILLING 2 medium/large avocados 6 tablespoons agave nectar ½ cup lime juice 1 teaspoon vanilla extract 1 tablespoon sugar 5 tablespoons melted coconut oil 4 tablespoons melted butter Lime zest to taste

1. Grind almonds in a food processor. Add coconut, raisins, water and cinnamon, and grind into a dough. 2. Add coconut oil. Grind again into a mixture that will hold together when pressed in your hand. 3. Press into bottom of a 9-inch springform pan, and set aside. 4. Blend avocados, agave, lime juice, vanilla and sugar until smooth and creamy. 5. Add oil, butter and some zest. Blend to incorporate. Add more zest if needed. 6. Pour over crust. Allow to firm in refrigerator for at least 8 hours. PER SERVING: 510 CAL; 6G PROTEIN; 40G FAT; 37G CARB (28G SUGARS); 70MG SODIUM; 6G FIBER

Serves 8 1 baguette, thinly sliced into 1-inch slices 1 ounce olive oil 1 large avocado; peeled, seeded and cubed 2 ounces lime juice 2 tablespoons chopped scallions ¼ cup crumbled feta cheese 2 tablespoons pomegranate seeds Salt and ground black pepper to taste

1. Preheat oven to 350°. Line a baking sheet with parchment paper. 2. Place sliced bread on baking sheet and lightly brush all pieces with olive oil and salt. Bake until golden brown

Live Naturally is excited to partner with Johnson & Wales University. Brianda Esquivel, Chef Adam Sacks, Taylor Sherwin and Emily Smith (l to r) developed these recipes. Known as a recognized leader in culinary education, JWU is changing the way the world eats. For info, visit jwu.edu/denver.

*per serving

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FAST & FLAVORFUL

eat

Creative, Colorful Salads These fresh and easy dishes top our list of go-to recipes for warm nights. BY GENEVIEVE DOLL

Grilled Peach Salad with Radishes, Prosciutto & Jalapeno Vinaigrette Peaches take center stage in this salad, pairing beautifully with crisp radishes, rich prosciutto and tart lime. For a simple summer dinner, grill chicken breast alongside peaches. If you prefer, peaches can be seared in a cast-iron skillet. This dish is best served immediately. Serves 4 1 tablespoon coconut oil, divided 1½ lbs. peaches at room temperature, sliced into wedges 1 bunch radishes, thinly sliced rounds 1 tablespoon olive oil 1 tablespoon lime juice 1 tablespoon minced jalapeno ½ teaspoon maple syrup ¼ teaspoon salt 2 oz. prosciutto, torn into pieces Small handful Italian parsley leaves, for garnish

1. Heat a grill or cast-iron skillet over medium-high heat. 2. Add 1½ teaspoons of the coconut oil and half of the peaches. 3. Sear on both sides until you see light-colored grill marks or browning. Repeat with remaining coconut oil and peaches. 4. Remove from heat and toss with radishes in a medium bowl. 5. Combine olive oil, lime juice, jalapeno, maple syrup and salt in a small jar, shake vigorously to emulsify. 6. Stir dressing into salad until well combined. 7. Before serving, top with prosciutto and parsley.

Shake all dres sing ingredients in a small jar for a quick and easy way to m ake salad dressin g.

PER SERVING: 147 CAL; 4G PROTEIN; 7G FAT; 19G CARB (15G SUGARS); 297MG SODIUM; 3G FIBER

NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

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FAST & FLAVORFUL

Beet Salad with Goat Cheese, Maple Pecans and Mint Vinaigrette Summer is the time to enjoy the sweet earthiness of beets in their prime. This beautiful medley of flavors is complemented by tart goat cheese, sweet and salty pecans, and a subtle pop of fresh mint. Serves 4 2 lbs. medium beets, mix of red and golden if available MAPLE PECANS ¾ cup whole raw pecans 2 tablespoons maple syrup ½ teaspoon salt MINT VINAIGRETTE ¼ cup firmly packed mint leaves, minced

2 tablespoons olive oil 1 tablespoon apple cider vinegar ½ teaspoon maple syrup ½ teaspoon salt 2 oz. goat cheese, crumbled Mint leaves, for garnish

1. Prepare a medium pot for steaming. Add a couple of inches of water to a medium pot, add a steaming basket and cover. Place over medium heat and bring water to a lively simmer. 2. Meanwhile, trim ends of beets and peel. Slice each beet into 8 wedges. 3. Steam 18–20 minutes, until tender and easily pierced with a fork. 4. Meanwhile, toast pecans in a medium sauté pan over medium-low heat, stirring occasionally. When fragrant and lightly browned, add maple syrup and salt and stir continuously for a couple of minutes, until sugar crystallizes. Remove from heat. 5. Combine all ingredients for vinaigrette in a small jar and shake vigorously to emulsify. 6. In a medium bowl, combine steamed beets and vinaigrette until beets are well coated. 7. Before serving, top with pecans, crumbled goat cheese and mint leaves.

Make extra peca ns for a delicious sn ack. Experiment with adding different spices like cinnamon or curry powder.

26 Summer 2017 / Live Naturally

NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR (2)

PER SERVING: 391 CAL; 10G PROTEIN; 26G FAT; 32G CARB (22G SUGARS); 807MG SODIUM; 8G FIBER

FAST & FLAVORFUL

Warm Red Potato Salad with Herbs Infuse a classic summer favorite with bright flavor from fresh herbs. Serve this salad warm, or make ahead and refrigerate. An excellent dish to enjoy as part of a picnic, or alongside your favorite grilled protein. Serves 6 2 lbs. small red potatoes 1 cup whole milk yogurt 2 stalks celery, small dice 1/3 cup minced fresh herbs (any combination of parsley, dill, chives, rosemary) 2 tablespoons coarse ground mustard 1 shallot, minced 1 tablespoon capers, minced Zest of 1 lemon 1 teaspoon sea salt Freshly ground pepper

1. Bring a large pot of salted water to a boil over high heat. Add potatoes, reduce heat to a gentle boil and cook 20â&#x20AC;&#x201C;25 minutes, until easily pierced with a fork. 2. Meanwhile, in a large bowl, combine remaining ingredients. 3. Strain potatoes and let them cool for a few minutes until they can be handled. 4. Roughly chop into bitesized pieces and combine with other ingredients. Season to taste. Serve warm.

+â&#x20AC;&#x201A;

PER SERVING: 141 CAL; 5G PROTEIN; 2G FAT; 28G CARB (4G SUGARS); 526MG SODIUM; 3G FIBER

e by Save tim ga in d n u mo erbs o tion f h combina ard, o b cutting on your ase le re to ce and min l u a delightf aroma.

NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

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boost Oregano This popular herb is as potent as they come. BY KELLEE KATAGI What is it? A pungent herb from the mint family, oregano derives its name from a Greek word meaning “mountain bright ness” or “mountain joy.” It’s widely used in cooking and is a popular herbal remedy, especially in its essential oil form.

Use it for fighting bacteria, viruses, fungi and yeasts

The science A study in The Journal of Nutrition found that gram for gram, oregano has 42 times more antioxidants than apples. Abundant research has proved it to be a power ful agent against bacteria, viruses, fungi and yeasts in a lab setting, but there are very few human studies indicating whether the body absorbs oregano in a way that makes these properties effective internally. A human study in 2011 found that an essentialoil herb-blend spray including oregano reduced cold symptoms within 20 minutes of use compared with a placebo, but after three days of use, the effect was minimal.

How to take it At the first sign of an upperrespiratory infection, take four drops of oregano oil diluted in water. To combat intestinal parasites, take 200 mg of oil of oregano in pill form three times daily for six weeks. You can also try using oregano oil topically, diluted in coconut oil, to heal skin infections, promote wound healing, counteract athlete’s foot and other fungal infec tions, and possibly even repel insects.

ATTENTION: MOMS! Experts recommend avoiding supplemental doses of oregano when you’re pregnant or nursing, because not enough is known to declare it safe. But it’s perfectly fine in the amounts used in cooking.

28 Summer 2017 / Live Naturally

SUPPLEMENTAL HEALTH CARE

THE B FAMILY B1

Thiamine

Also spelled thiamin, this vitamin helps keep your heart, mind and eyes working properly. It helps metabolize carbs, protein and fatty acids; supports RNA and DNA production; and assists nerve function. Three ounces of pork delivers nearly 75 percent of your RDA; half a cup of green peas provides almost 20 percent. RDA 1.2 mg/day for men; 1.1 for women; 1.4 for pregnant or breastfeeding women GOOD FOOD SOURCES fortified cereals, grains and rice; pork; green peas; lentils B2

Educated B vitamins are essential—and widely misunderstood. Here we outline why you need them and how to get enough. BY KELLEE KATAGI

SHUTTERSTOCK

very cell in your body needs B vitamins, a family of eight nutrients necessary for cell metabolism. A few of their headliner jobs: producing and regulating DNA and RNA (the body’s genetic material), turning food into energy, enabling nerve function, and equipping cells to divide and make new cells. The B vitamins are not all found in the same foods, but some of the most common sources are dark leafy greens, meats, poultry, whole grains, dairy products, eggs, fish and seafood, and nuts and seeds. Because the Bs are widely spread across many food groups, most Americans get enough B vitamins in their diet. Even so, it’s possible for people to have low levels, especially of B12, for two main reasons: 1. B12 is found only in animal sources (including eggs, fish and dairy), so vegans must rely on supplements (which use a synthetic form) to get enough; and 2. People ages 50 and older have a hard time absorbing it from food. “It’s recommended that people over 50 obtain most of their B12 from fortified foods or dietary supplements, because our bodies absorb the synthetic form better than the natural one,” says Carol Hagga ns, R.D., a consultant for the National Institutes of Health Office of Dietary Supplements. To get better acquainted with the B family and see if you’re a good candidate for a supplement, check out this quick primer. Pay special attention to B6, B9 and B12—the ones you’re most likely to need in supplement form.

Riboflavin

Riboflavin helps release energy from food, improves absorption of other B vitamins and iron, acts as an antioxidant, and is sometimes used to treat migraines and reduce risk of heart disease and cancer. In food sources, exposure to light quickly diminishes B2 levels, which is why milk is often stored in opaque containers. RDA 1.3 mg/day for men; 1.1 for women; 1.4/1.6 for pregnant/breastfeeding women GOOD FOOD SOURCES oats, milk, beef, almonds, eggs B3

Niacin

In addition to metabolizing nutrients, niacin also helps maintain healthy nerves, skin, heart, digestive system and triglyceride levels. B3’s upper-intake level is 35 mg/day, because too much can cause flushing of the face, arms and chest when ingested in a form called nicotinic acid. RDA 16 mg/day for men; 14 for women; 18/17 for pregnant/breastfeeding women GOOD FOOD SOURCES poultry, fish, beef, mushrooms, fortified cereals, peanuts B5

Pantothenic Acid

This vitamin is essential to all life forms, so its presence is widespread in food, making deficiency rare. It metabolizes

*Adequate Intake (AI) is based on the minimum that healthy people generally consume; it’s used when not enough information is known to set a recommended daily allowance. livenaturallymagazine.com

SUPPLEMENTAL HEALTH CARE

DID YOU KNOW?

Q A

Why are numbers missing in the B sequence?

The numbering exists because 4, 8, 10 and 11 got booted from the family when scientists concluded they didn’t meet the essential vitamin qualifiers (necessary for life and not manufactured by the body) after all.

food, helps make red blood cells and sex and stress-related hormones, processes cholesterol and aids digestion. ADEQUATE INTAKE (AI)* 5 mg/day for men and women; 6/7 for pregnant/ breastfeeding women GOOD FOOD SOURCES sunflower seeds, fish, dairy, avocados, sweet potatos, poultry, eggs B6

Pyridoxine

B6 is necessary for brain function, mood regulation, heart and eye health, and protein metabolism, which means you might need more if you eat a lot of protein. Most Americans take in enough B6, but not all of it is bioavailable, which means people (especially vegetarians) are more likely to not get enough B6 than most other B vitamins. Women who take oral contraceptives or people with chronic inflammation may also have low B6 levels. RDA 1.3 mg/day for men and women; 1.9/2.0 for pregnant/breastfeeding women GOOD FOOD SOURCES garbanzo beans, fortified cereals, salmon, poultry, potatoes, spinach, bananas B7

Biotin

Also called vitamin H, biotin helps metabolize carbs, fats and proteins; regulates gene expression; and is thought to strengthen nails and hair. It’s also essential for healthy fetal development. Biotin is better absorbed from plants than from animal sources. AI 30 micrograms/day for men and women; 30 (or more)/35 for pregnant/ breastfeeding women. The National Institutes of Health recommends up to 300 micrograms daily for everyone. 30 Summer 2017 / Live Naturally

GOOD FOOD SOURCES almonds, sweet potatos, eggs, onions, oats, salmon, avocados, dairy, legumes

Folate/Folic Acid

The latter is a synthetic form of B9, found in supplements and fortified foods; folate occurs naturally in foods. B9 is crucial for mental and emotional health. It helps produce DNA, RNA and red blood cells, and enables the body to process iron. B9 isn’t always easy to absorb, so inadequate levels are more common than with most other B vitamins. Low B9 levels during pregnancy can lead to birth defects, so all women of childbearing age should consider B9 supplements. “The key development happens usually before women even know they are pregnant, so they shouldn’t wait until a positive test to start taking folic acid,” Haggans says. RDA 400 micrograms/day for men and women; 600/500 for pregnant/breastfeeding women GOOD FOOD SOURCES lentils, peanuts, asparagus, spinach, brussels sprouts B12

Cobalamin

Beyond metabolizing food, key functions of B12 include keeping nerve cells healthy; producing DNA, RNA and red blood cells; and working with folate to help iron do its job. Up to 15 percent of the population doesn’t get enough B12. More than half of people 50 and older have levels below the RDA because they have less stomach acid to digest it, and vegans may struggle to get enough because B12 is naturally found only in animal sources; experts recommend supplements for both populations. RDA 2.4 micrograms/day for men and women; 2.6/2.8 for pregnant/breastfeeding women GOOD FOOD SOURCES shellfish, beef, salmon, dairy, turkey, eggs

To find out what the best time is to take supplements visit livenaturallymagazine.com.

YOUR SUPPLEMENT QUESTIONS ANSWERED

Q A

Should I take a B-complex supplement?

Q A

What form of supplement should I take?

Q A

Will a B vitamin supplement give me more energy?

Even if you’re low in only one or two of the Bs, some experts recommend taking a supplement that contains all eight B vitamins because they work synergistically, and some evidence suggests that absorption may improve when they’re taken together—or at least when you’re getting enough of each one. They’re water-soluble, so you’re likely to excrete any excess, and their recommended upper limits are either very high or nonexistent (B6 is the main one to watch out for; the upper limit is high, but it’s dangerous to exceed it).

B vitamin supplements come in just about any form imagin able. In general, any of the forms are fine. Exception: If you have a diges tive issue that makes it hard to absorb nutrients, opt for sublingual (under the tongue), spray or liquid forms, which bypass the digestive system and immediately enter the bloodstream.

Because the B vitamins help extract energy from food, they’re often billed as energy boost ers. But science indicates that they’re helpful only if you’re not already getting enough. Extra doses won’t do anything for you.

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Holistic Holidays Mindful and healthful ways to navigate the season.

We Love Beets Scrumptious recipes for fresh and colorful beets.

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try A Spin on Slaw Miso introduces probiotics and compelling flavor to a classic dish. BY DINA DELEASA-GONSAR

or your next summer barbecue or gathering, introduce a new twist on an old classic and make your spread stand out with this tasty miso-based coleslaw.

Garlic Miso Slaw Serves 4 SALAD 2 cups shredded white cabbage 2 cups shredded purple cabbage 1 cup julienned carrots 1 cup julienned apples (try Fuji) 4 large radishes, sliced thin 1/3 cup scallions, chopped

FIND IT

You’ll find miso in plastic tubs in the refrigerated sectio n of your grocery store.

1. In a large mixing bowl, add salad ingredients and toss to combine. 2. In a medium-sized bowl, whisk together all dressing ingredients until well combined. Keep in mind the miso will not totally break down. If you want the dressing smoother in consistency, pulse it in a blender. 3. In a large mixing bowl, add dressing to salad ingredients and gently toss to combine. Let mixture sit for about 30 minutes to allow vegetables to absorb dressing. PER SERVING: 217 CAL; 2G PROTEIN; 17G FAT; 15G CARB (9G SUGARS); 820MG SODIUM; 3G FIBER

WHAT IS MISO? Miso paste is made from fermenting soybeans, sea salt and koji (a mold starter), and sometimes rice or barley. The fermentation creates healthy nutrients, including copper, manganese and vitamin K, as well as probiotics. Miso has a potent and salty flavor, so use it in small amounts. Here are three common varieties:

32 Summer 2017 / Live Naturally

WHITE The most mild. Made from soybeans and rice. Use for marinades or dressings (like a coleslaw).

YELLOW Mild, earthy flavor. Made from soybeans, barley and a bit of rice. Nice addition to soups, glazes and marinades.

RED More concentrated flavor. Made from soybeans and barley. Best for hearty dishes, such as roasted vegetables, braises and stews.

Dina Deleasa-Gonsar loves to create recipes and, in particular, experiment with ingredients. She was recently named the Hallmark Channel’s “Home and Family’s Best Home Cook.” See more of her creations at dishitgirl.com.

AARON COLUSSI: FOOD STYLING: ERIC LESKOVAR

DRESSING ¼ cup olive oil 1 tablespoon sesame oil 1 teaspoon soy sauce 1 teaspoon honey 1 tablespoon lime juice, freshly squeezed 1 tablespoon garlic, minced ½ tablespoon white or yellow miso 1 teaspoon fresh tarragon, chopped ½ teaspoon celery salt ½ tablespoon sesame seeds 1 teaspoon kosher salt 1 teaspoon black pepper

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