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FROM THE EDITOR

O

On the Farm

COURTESY APRICOT LANE FARMS

ne of my fondest memories from growing up in New Hampshire is the big vegetable garden my mom, sister and I would plant (well, Mom did most of the work) every spring. Throughout the season, we would harvest the bounties of our labor and love and gather together in the kitchen to chop and cook up the fresh veggies into yummy, healthy meals.

It was garden-to-table eating at its best.

When I was freelance writing a number of years ago, I had a flexible schedule and volunteered at a local farm one day a week. Planting, weeding, harvesting, packing produce for the weekend farmers’ market and restaurants—the day flew by. It was sometimes exhausting work, but also energizing being outside all day and getting my hands dirty. I was always excited to see what new things were ready to harvest each week.

My salary? As much produce as I wanted to take home for myself and take home. Needless to say, my husband and I ate quite well that summer and had fun researching recipes and coming up with different ways to cook the ever-changing variety of options.

Most of us take for granted where our food comes from. We head to the grocery store, where shelves are jam-packed for us to grab products from. The dairy coolers are full of cartons and wrapped cheeses. The meat and fish counter is lined with multiple choices. The produce section is brimming with colorful, continuously stocked, and neatly arranged fruits and veggies. But are you ever curious where it all comes from? We are.

That’s why we decided to start a series on farmers.

In this issue, you’ll meet several farmers who work with brands available in your local store. There are the Zimbas, dairy farmers who supply organic milk to Horizon Organic. And Will Harris of White Oak Pastures, which provides humanely raised meats directly to stores and to brands like EPIC for their meat bars. We’re excited to keep introducing you to

VISIT US ONLINE livenaturallymagazine.com

APRICOT LANE FARMS, AKA THE BIGGEST LITTLE FARM.

the people around the country who work tirelessly to feed us.

Speaking of feeding, we have a scrumptious array of recipes for you to prepare for yourself, your family and your friends. ’Tis the season for fresh greens, like spinach, kale, arugula and chard, and we’ve got a selection of delicious Indian-inspired dishes incorporating them (pg. 34–36). Don’t have a lot of time? No problem. There are fast and flavorful bowls that you can pull together in 30 minutes or less (pg. 38–41). We’re also excited to share a collection of creative vegan recipes, like Cauliflower Alfredo and a yummy Choco-Turmeric Refresher (pg. 43–46).

Enjoy the healthy, nutrient-packed bounty of spring and sharing it with your loved ones! And if you haven’t seen the documentary The Biggest Little Farm, add it to your watch list. It is both eye-opening and inspiring regarding the trials and tribulations over the span of eight years of running a farm. My favorite “star”: Emma, the amazing pig.

Rebecca Heaton, Editor editor@livenaturallymagazine.com

CONTACT US editor@livenaturallymagazine.com

FOLLOW US

LIVENATURALLYMAGAZINE.COM

1

CONTENTS SPRING 2020

THE SPRING FLING

43 BEGIN 7

The Anti-Diet PLUS Ask the dietitian, essential oils, new research on celiac disease, what Gen Z eats and dining tips for diabetics.

KITCHEN 18 Get a Breaducation PLUS Healthy snacks, chef tips, following a low-sodium diet, new kitchen gadgets and cookbooks, and fabulous farmers.

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

2

SPRING 2020 | OPTIMUM WELLNESS

38 EAT 34 Dish It Up ’Tis the season for fresh spring greens and Indian-inspired recipes.

38 Fast & Flavorful A bevy of bowls that harmonize all your favorite ingredients.

43 Healthy Kitchen You won’t miss the meat or dairy in our four plantbased creations.

48 Around the World Sweet and savory, Moroccan cuisine celebrates spices and textures.

BOOST

recipe index Cauliflower Alfredo, 45 Chicken Tagine with Preserved Lemon, Green Olives and Thyme, 49

50 Boost Your Immunity Key vitamins and nutrients to support immune health.

Choco Turmeric Refresher, 43

53 Stop the Sneezes Natural additions to your allergy-fighting arsenal for spring.

Kale and Zucchini Pakora, 36

TRY 56 Wonderful Watercress This mighty microgreen infuses dishes with a peppery flavor—and massive amounts of vitamin K.

Creamy Curried Green Apple, Cauliflower and Spinach Stew, 36 Lemon-Arugula Basmati Rice, 36 Lemon Coconut Bites, 24 Maple-Roasted Tempeh with Hemp-Seed Pesto Street Tacos, 46 Spicy Noodles with Watercress and Ginger Pork Balls, 56 Swiss Chard, Cashew and Date Sauté, 36 The Creamy Garden, 41 The Nicoise, 39

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

The Piccata, 40 The Spring Fling, 38 Truffled Shallot-Stuffed Mushrooms, 44

(CLOCKWISE FROM TOP LEFT): SHUTTERSTOCK; JENNIFER OLSON; FOOD STYLING: ERIC LESKOVAR; PROP STYLIST: NICOLE DOMINIC (2)

18

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BEGIN Intuitive Eating

Registered dietitian Christy Harrison shares a new perspective on dieting to help people reclaim their bodies, money, time and happiness.

B Y R E B E C C A H E AT O N

D

ieting: It’s an obsession for many. Close to 70 percent of people in the U.S. have dieted at some point in their lives. Yet studies show that 90 percent of those who lose weight regain some or all of it within five years. In her new book Anti-Diet (Little, Brown Spark, 2019), Christy Harrison, R.D., and voice of the Food Psych podcast, exposes the problem: our toxic diet culture. The solution? Practicing intuitive eating. We caught up with Harrison to learn more.

SHUTTERSTOCK

What inspired you to write this book?

My work in the field of disordered eating—with people with eating disorders and suffering with food relationships—made me aware of intuitive eating, which is a gold standard for treating these issues and actually how we’re born to eat.

But 75 percent of U.S. women ages 25 to 45 have some form of disordered eating.

I struggled with disordered eating in my late 20s, when I was a health and wellness journalist. I became obsessed with food, while also struggling with weight loss and trying to eat healthy.

When I became a dietitian and started working with clients, I became curious about what leads people down the road to weight loss and healthy eating. It’s a cultural pressure to be thin and healthy—it’s our diet culture. And a lot of people unfortunately fall down the diet culture rabbit hole.

What is “diet culture”?

It’s a system of beliefs that equates thinness, muscularity and particular body shapes with health and moral virtue; promotes weight loss and body reshaping as a means of attaining higher status; demonizes certain foods—like gluten, carbohydrates and inflammatory foods—while elevating others; and oppresses people who don’t match its supposed picture of health.

When most of us think of “diet,” we relate it to food and reclaiming our bodies.

But your book addresses reclaiming time, money, well-being and happiness.

Tell us more.

Disordered eating and our diet culture steals our lives by making us do things that are a waste of time, like shrinking our bodies and trying to eat perfectly. It steals money we spend on weight-loss programs and products. It causes mental distress called

orthorexia, an obsession to eat healthy. It robs us of our autonomy and confidence in making food choices, which affects our happiness and well-being. When we transition away from the diet culture to more intuitive eating, we can reclaim all of these aspects of our lives.

How can we become more intuitive eaters?

Intuitive eaters experience more pleasure than people who are “trying” to eat healthy. Babies are the prime example of intuitive eaters.

They angle to eat when hungry, they know what satisfies them and turn their heads away from what they don’t like. Unfortunately, many of us have difficult relationships with food. We struggle with our weight and deprive ourselves, yet constantly think about food.

We need to get back to the

mode we were all born with.

Start by working to reject diet mentality; it’s the first principle of intuitive eating—and it’s the hardest to do. We’ve been conditioned to outsmart our hunger; we need to unlearn this and tune in and feed ourselves. Challenge your perceived beliefs about food and dieting. Ask yourself: “Where did I get this belief ?

Do I want to choose to believe that anymore? Did that diet work for me long term? Did it result in mental distress or more bingeing? What have I been restricting myself from eating?” Then give yourself permission to eat. Practice, and learn to trust this. In the beginning, you’ll crave more of what you’ve deprived yourself of. But eventually, if you can give yourself permission to eat whatever you want, those cravings won’t be quite as intense.

You’ll want other things and a greater variety. It’s about honoring your hunger.

LIVENATURALLYMAGAZINE.COM

7

BEGI N | D ID YO U KN OW ?

SUGAR & IBD Researchers may have developed a treatment to shut down celiac disease—and other autoimmune conditions—in (literally) one shot.

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

S

ince celiac disease was first observed in the second century, there’s been no cure for the autoimmune condition— and no treatment beyond avoiding gluten, a protein found in wheat, rye and barley.

That may be changing. A study conducted at Northwestern University’s Feinberg School of Medicine tested a treatment involving injection of a nanoparticle into the bloodstream of celiac patients. A week after the treatment, participants ate gluten for 14 days and then were tested for inflammation markers. The inflammatory response dropped 90 percent, compared with celiac sufferers who did not receive treatment, says head researcher Steve Miller, Ph.D., professor of microbiology-immunology at the Feinberg School of Medicine.

The key to the treatment is filling the

DIY Baking...

Gluten-Free If you’ve spent your whole life baking with wheat flour, switching to gluten-free varieties can be intimidating.

But it doesn’t have to be, says Frank Tegethoff, a research and development baker in King Arthur Flour’s Innovation Department. Follow his suggestions for a smooth transition.

8

SPRING 2020 | OPTIMUM WELLNESS

nanoparticle with gliadin, gluten’s primary protein, and then introducing it—via the bloodstream—to certain cells in the liver and spleen that communicate with the immune system. The nanoparticle shell hides the gliadin, tricking the immune system into accepting it and squelching the usual immune response to the substance, Miller says.

What’s more, Miller adds, the same treatment has worked in mice to fight other autoimmune diseases, including type 1 diabetes, multiple sclerosis (MS) and even peanut allergies.

More studies need to be done to determine how long the treatment lasts in humans, but in mice, one or two injections have been shown to last for the lifetime of the mouse—about two years—Miller says.

Start with cupcakes.

Or quick breads, muffins, cookies, pie crusts—anything that doesn’t require yeast, Tegethoff says. “With breadmaking, it gets a lot more complicated. It’s absolutely doable—you just need to have more patience.” The reason it’s tricky, he explains, is that gluten serves as a binder to hold onto the yeast, making the bread rise and get fluffy.

But GF flours need other ingredients, such as xanthan gum, to help them do that.

Take the easy way in.

When you’re starting out, look for all-purpose gluten-free flours or ones with 1-to-1 substitution on the label, such as King Arthur Flour’s Gluten Free Measure for Measure Flour. “You don’t make any changes other than dropping the all-purpose flour out of your favorite pancake (or whatever) recipe and replacing it with an equal amount of Measure for Measure flour, and you’ve got pancakes,” he says. You can’t do that, he warns, with individual GF flours, though.

Use trusted recipes.

If you opt for individual flours, look for tried-andtrue recipes, Tegethoff says.

Also, read the recipe closely several times. “You’ll probably encounter unusual ingredients and terms you don’t know. Call us at King Arthur or maybe a baker buddy to get your questions answered before you start.”

—K.K.

SHUTTERSTOCK (4)

Celiac Be Gone

Here’s yet another reason to watch your sweets intake: A study at the University of Alberta revealed that sugar binges may increase the risk of inflammatory bowel disease (IBD) and negatively impact your immune health.

Researchers found that mice had greater susceptibility to chemically induced colitis and more severe symptoms after only two days of a high-sugar diet compared with those eating a balanced diet. According to study leader Karen Madsen, results parallel the fact that many colitis patients struggle with IBD symptoms after making small diet changes, and that it’s all about gut bacteria and how foods affect them. The highsugar diet caused intestinal tissue damage and a defective immune response by the mice. “Surprisingly, our study shows that short-term sugar consumption can have a detrimental impact, and so this idea that it’s OK to eat well all week and indulge in junk food on the weekend is flawed,” Madsen explains. Once mice were fed good-bacteria foods, the symptoms subsided.

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

Now buying at a grocery store near you…how the youngest generation is driving the future of eating.

BY KARA NIELSEN

E

nough about the Millennial Bites. These whole-grain, bite-sized, generation impacting food crunchy nuggets feature coconut flour, trends; it’s time to meet the next chickpeas, sweet potatoes, berries and influential cohort: Gen Z. This large, chocolate, and come in portable snack multicultural group is already spurring packs, a plus for on-the-go eating. growth of positive trends in healthful Speaking of on-the-go, portable snacks, bold flavors and foods that yogurt drinks, instant hot cereal cups reflect this generation’s values around and snack packs of all kinds suit Gen the environment and sustainability.

Z-ers. They grew up with parents plyAs we move into a new decade, count ing them with snack-sized everything on this savvy, can-do generation to in school, at playdates and after sports lead the way—with an estimated $44 practices. They are used to nibbling billion in buying power, according to and sipping a variety of foods and market-research group NPD. beverages throughout the day to Gen Zers are 7 to 22 years get the nutrition their still-growGEN Z. old and make up 26 percent ing bodies need. Protein7-22 years old of the population. The youngrich snack kits, pouches of 26% of the est are noshing on nutritious protein-fortified nut butter and population kids’ food and bold snacks flavorful fruit cups work well for from big food brands (think them. If there is an added flavor Epic Crunch Goldfish, with flavors adventure, such as in Del Monte’s like Nacho and Honey BBQ), while Fruit & Chia snack cups with dragon the oldest are launching independent fruit, all the better! lives, learning to shop and cook on More than other generations, Gen Z their own (hello, frozen meals and is looking for nondairy and meat-free snacks). Being digital natives, they options in an effort to prioritize animal turn to online videos to learn how welfare and environmental sustainabilto make just about anything in the ity in their diets. Plant-based versions kitchen. However, these convenience of favorite foods get their attention. seekers rely heavily on snack foods, Oat-milk yogurt and ice cream, mushassembling pantry, fridge and freezer room jerky, and nonmeat “chicken” favorites to make a meal. nuggets fit right in, as do brands This is an empowered generation, touting eco-conscious packaging. Take taught from an early age to define for example Gen Zer Jaden Smith, themselves and demand foods that who created JUST Water, a brand of meet their dietary needs and flavor responsibly sourced spring water in preferences or match their values.

100 percent–recyclable paper containFood companies are tapping into ers made from renewable resources. this power: Kashi invited a team of See, this generation really does have Gen Z-ers to co-create a new snack, the power and the smarts to drive food Kashi by Kids Organic Super Food trends toward positive change.

10

SPRING 2020 | OPTIMUM WELLNESS

Their version of a farm would be different: plants, wildlife, livestock—all working together. And that is exactly what Molly and John Chester accomplished with Apricot Lane Farms, featured in the award-winning documentary The Biggest Little Farm. John—a filmmaker and farmer—filmed the movie over eight years, capturing their quest to reclaim a dry, Meet more dusty, infertile swath of land in farmers on pg. 32-33.

Moorpark, Calif., and restore it to a beautiful, balanced regenerative working farm and ecosystem.

“The process of getting the whole film made was eight years, and over that time, a number of things stood out,” John says. “Generally, it was the resilience and agility that an ecosystem has to return to better than what it was with some consciousness from the stewards and for the consequences of the methods we used.” With the help of agricultural savant Alan York, who taught them about biodiversity, the Chesters planted wide varieties of fruit trees and crops and fought off pests by siccing ducks on snails and owls on gophers. They also learned methods of sequestering water and improving and regenerating all-important topsoil by planting cover crops and spraying “tea” brewed from compost fertilized by worms.

“We’ve created Stream The Biggest an ecosystem that Little Farm on Prime Video, Hulu, becomes its own YouTube, Google immune system. That’s Play or Vudu. what it’s supposed to be. We’re talking about an integrated, complex biological web that is constantly ebbing and flowing, trying to find balance,” John says. You can tour the farm yourself to learn more. Visit apricotlanefarms.com/ press-and-events/tours.

FROM LEFT: SHUTTERSTOCK, YVETTE ROMAN PHOTOGRAPHY

Meet Gen Z

THE BIGGEST LITTLE FARM

JOHN CHESTER WITH EMMA.

Product selection varies by store.

BEGIN | LIVE WELL

Three must-have essential oils for what ails you.

BY DR. JOSH AXE

Frankincense When in doubt, try frankincense. It’s been used for thousands of years for its versatile healing and therapeutic effects. With its grounding wood, pine and lemon scents, it’s the ideal essential oil to use aromatically in your home to help you unwind and de-stress. But the benefits of frankincense don’t stop there—studies show it can boost immune function, fight bacterial infections, balance hormones, ease digestion, relieve pain and battle cancer cells. You can also use it topically to strengthen skin and reduce the appearance of cracked skin, scars and acne.

The most common ways to use frankincense are aromatically in a diffuser and topically. You can combine it with any carrier oil (like coconut oil or jojoba oil) and massage into areas of concern. You can also add frankincense to your natural household cleaner for its antiseptic properties.

12

SPRING 2020 | OPTIMUM WELLNESS

Lavender This is one of the most well-known essential oils—for good reason.

Research shows it has powerful calming, sedative, anti-anxiety, antioxidant and antimicrobial properties.

Lavender oil has been used therapeutically and cosmetically for thousands of years, and today you’ll often find it in body-care products, household cleaners, candles and perfumes.

To boost your mood, relieve stress and support brain function, add lavender oil to a diffuser or warm bath, or simply inhale its aroma directly from the bottle. Lavender is also gentle enough to apply directly to the skin to ease headaches, speed up wound healing and improve inflammatory skin conditions.

Peppermint Peppermint essential oil has pain-relieving, anti-inflammatory, invigorating and antimicrobial properties. It’s also used to relieve nausea and respiratory issues, like clogged sinuses.

You can use peppermint oil aromatically, topically and internally (with very small amounts at a time).

Studies suggest it can boost your energy levels and even improve exercise performance. Simply inhale the scent of peppermint directly from the bottle, or apply a small amount to your temples and back of your neck.

Breathing in peppermint can diminish respiratory complaints, and combining it with a carrier oil and then massaging it into areas of concern can reduce muscle and joint pain.

Dr. Josh Axe, D.C., D.N.M., C.N.S., is the creator of the natural-health website draxe.com, co-founder of the health company Ancient Nutrition, and author of The Collagen Diet (Hachette, 2019) and Essential Oils: Ancient Medicine (Destiny Image, 2018).

SHUTTERSTOCK

ON THE SCENT

E

ssential oils have been used for thousands of years to improve overall wellness and relieve a range of health concerns.

But with so many options available, it can be hard to pinpoint which oils to choose.

A great way to dive into the world of essential oils is to start with three therapeutic options praised for their many benefits and uses.

Adding these three oils to your cabinet can cover a breadth of wellness category needs, including mental health, beauty and toxicfree cleaning.

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

Are You in the Loop?

Created by recycling giant TerraCycle, Loop is a circular shopping platform that reduces plastic waste.

A

ccording to the World Economic Forum, about one-third of the world’s plastic winds up in the ocean—the equivalent of pouring one garbage truck of plastic into the ocean every minute. Meanwhile, only 14 percent of plastic is collected to be recycled, and only 2 percent is reused as packaging. TerraCycle has been working to change that and is now partnering with Kroger to continue that mission. How? With an innovative, environmentally friendly platform called Loop.

The Loop system enables customers in select Kroger markets to purchase more

than 100 products from leading brands— like Häagen-Dazs ice creams, Cascade detergent, MegaRed supplements, Crest toothpaste, Nature’s Path granola—that have been redesigned with durable containers. Products available on the Loop platform (loopstore.com) are packaged in reusable glass or metal containers and shipped directly to consumers in a specially designed tote. Once used, products are retrieved through free at-home pickup, and then cleaned, refilled and reused—creating a first-of-its-kind circular packaging system.

Founded in 2001 by Tom Szaky, TerraCycle

runs the world’s largest supply chain on ocean plastic—in 20 countries—collecting it, recycling it, and putting it into Unilever and Procter & Gamble products (such as Head & Shoulders bottles). “But every day, more and more waste gets put in the ocean and in landfills. And, no matter how much we clean the ocean and/or recycle waste, we’re never going to solve the problem,” Szaky says.

“That’s really where Loop emerged. To us, the root cause of waste is not plastic, per se—it’s using things once, and that’s really what Loop tries to change as much as possible.”

Learn more at thekrogerco.com/loop.

Shop in the Loop Store

Receive your order in a reusable Loop Tote

Request a free pick up

We clean and refill

1

2

3

4

Meet a Horizon Organic farmer on page 33.

COURTESY LOOP, LOTUS & HORIZON ORGANIC

HORIZON ORGANIC COMMITS TO BECOMING CARBON POSITIVE BY 2025 HORIZON ORGANIC, the largest USDAcertified organic dairy brand in the world, has committed to become carbon positive by 2025. It’s the first national dairy brand to commit to being carbon positive across its full supply chain. “Climate change is the challenge of our lifetime—we are out of time on this issue—food and farming must evolve,” says Mariano Lozano, CEO of Danone North America, the parent company of Horizon.

“This includes helping our farmer partners implement breakthrough regenerative soil practices, cow feed and diet management

programs, and energy efficiency. These steps and more will play a significant role in helping Horizon Organic become carbon positive.”

In the U.S., agriculture contributes approximately 10 percent of total greenhouse gas emissions. Horizon Organic’s ambition to become carbon positive in the next five years will significantly improve its impacts on the environment. The journey to carbon positive will start with new Growing Years whole-milk half gallons, which will be the brand’s first certified carbon neutral product by the end of 2021. Learn more at horizon.com.

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BEGIN | ADVICE

Ask the Dietitian Kroger dietitian Molly Hembree, M.S., R.D., L.D., answers your health and wellness questions.

I am pregnant and a vegetarian.

Could you recommend nutrients or supplements I should be taking? algal oil supplements having a balance of should make a regular different nutrients and Have a nutrition- or appearance in your food food groups makes all diet-related question? and supplement routine. the difference. Dairy Send it to editor@ Vitamin B12 is always a products can be included livenaturallymagazine.com. consideration for vegein a healthy diet; tarians, because it is not however, there is good found naturally in plant foods. evidence pointing toward lower-fat (3 grams of fat or less per serving) rather I love dairy—cow’s milk and than high-fat versions of dairy-based cheese—but there are so many items like fluid milk, cheese, cottage mixed messages on it being good or cheese and yogurts in the quest for bad for me. Is it all about moderation? optimal health. Strive for about three You had me at “moderation.” Yes, as servings per day of low-fat dairy or with many food decisions we make, calcium-fortified nondairy alternatives.

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, dietary intolerances, weight management and plant-based nutrition.

DIETITIAN DIRECT: WHAT YOUR HEALTH HAS BEEN WAITING FOR Have questions on how to eat better?

Need help on setting and achieving nutritional goals? Kroger Health dietitians are available to help through Dietitian Direct, a two-way video chat appointment with a licensed and registered clinical nutrition expert. The

video chat allows you to work with a dietitian from the comfort of your home, or even via your smartphone if you’re on the go. Eating healthier through better nutrition is an individual journey. No two people have the same needs. “Recently, the public has started to gain awareness about dietitians and how they can bridge the gap between what people

know about health and what they actually do in terms of healthy eating behavior,” says Bridget Wojciak R.D.N./L.D. and senior nutrition coordinator at Kroger Health. During your video chat, your dietician wants you to do most of the talking. “In order for us to give you personalized nutrition advice, we have to get to know you as a person,” says Wojciak.

HEAD TO KROGERHEALTH.COM/NUTRITION/DIETITIAN-DIRECT TO SCHEDULE AN APPOINTMENT.

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SPRING 2020 | OPTIMUM WELLNESS

SHUTTERSTOCK; COURTESY KROGER HEALTH

Whether they’re omnivores or herbivores, expectant moms need about one-third more than usual of most nutrients. They should pay extra attention to folate (also called vitamin B9), because it has been shown to reduce the risk of neural-tube defects in fetal development. Insider tip: A way to remember where you can find this nutrient is by knowing the root word is “foliage” (leafy plants!), but it is also abundant in beans, peas, oranges and fortified foods/supplements.

However, vegetarian (including vegan) mothers want to also be sure to hit the mark for zinc, iodine, choline, iron, protein, vitamin B12 and omega-3 fats. Specifically, daily iron intake needs to make a big leap from 18 milligrams to about 48 milligrams, while omega-3 fats from chia seeds, flax or

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BEGIN | FOOD AS MEDICINE

1

Foods for Healthy Blood Sugar

ALMONDS

Several studies have shown that almonds can regulate and reduce the rise of glucose after meals.

How many almonds is enough?

According to the studies, 2 ounces or 46 almonds per day can help maintain healthy glucose levels.

When people were fed an American Diabetes Association diet with 20 percent of calories from almonds, markers for insulin sensitivity and LDL cholesterol in adults with prediabetes improved. Researchers noted the health benefits were partly because almonds contain healthy fats and a small amount of carbohydrates. Other nuts, like pistachios, walnuts and macadamia nuts, can also regulate blood sugar.

2

SOUR CHERRIES

Most fruits are known to raise blood sugar levels, but there is an exception: sour cherries. Laden with antioxidants called anthocyanins that may guard against diabetes, sour cherries contain protective compounds including chlorogenic acid and rutin (a type of quercetin).

An animal study showed that when mice were fed an unhealthy diet of 60 percent fat with a sour cherry extract (equal to a serving of 60 sour cherries), they did gain weight, but the protective compounds in the cherries kept glucose levels low and reduced markers for C-reactive proteins, an indicator of inflammation of the arteries. Sour cherries are available frozen, water-packed in cans, dried and in juice. The two latter sources can contain a significant amount of sugar, so look for brands with reduced or no sugar.

A smart diet is key to healthy glucose levels. Here are some top foods to keep in your kitchen.

B

3

AVOCADOS

This creamy green orb contains an impressive amount of monounsaturated and polyunsaturated healthy fats, fiber, vitamins, and phytonutrients. Unlike many other foods, avocados minimally affect blood sugar; and when eaten in combination with other fruits and vegetables, they help the body absorb fat-soluble vitamins such as A, D, E and K. One half avocado is remarkably low in sugar (0.2 grams); the sugar in avocados is called D-mannoheptulose, known to support blood glucose control and even weight management. Fatty acids and nutrients in avocados also encourage healthy cholesterol levels and cardiovascular health, which is an important consideration for those with diabetes and blood sugar management issues.

lood sugar and glucose—they are one and the same and come from the foods we eat. Glucose fuels our cells and organs, and when levels are optimal, our body functions well. But unhealthy levels can lead to serious effects, such as diabetes.

Physicians and researchers agree that selecting the right foods is tantamount to managing healthy blood glucose.

But making the right choices can be confusing. Should you eat fats? Are there certain fruits and vegetables that are better than others? An ideal starting point is eating foods that convert to blood glucose slowly or don’t raise blood glucose levels at all. Typically, these contain high fiber and/or healthy fats that slow the digestive process—and slow the release of glucose in the bloodstream—so you feel full longer. Foods that are high in simple carbohydrates—processed grains like white rice or white flour, many fast foods, and candy and sweets—flood the bloodstream quickly, causing a sharp, unhealthy increase in insulin. Here are four top foods you should Visit LIVENATURALLYMAGAZINE.COM for a heart-healthy be eating to keep your Eggs-traordinary California Avocado Breakfast Muffins recipe. blood sugar in check.

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SPRING 2020 | OPTIMUM WELLNESS

4

CACAO

Good news: Dark cacao contains flavanols that may reduce the risk of insulin resistance—when excess glucose in the blood reduces the ability of cells to absorb and use blood sugar for energy—by improving endothelial function in the arteries and altering glucose metabolism. A compound in dark cacao called epicatechin has been shown to reduce blood glucose levels in diabetic patients.

The easiest way to add cacao to your diet is by eating dark chocolate. Most studies indicate that for dark chocolate to diminish insulin resistance, it must be rich in flavanols (85 percent or more cacao), consumed regularly (meaning 1–2 ounces daily) from a no- or low-sugar source, and over a long period of time (two to three weeks or more).

SHUTTERSTOCK (5)

B Y K I M B E R LY L O R D S T E W A R T

KI TCHEN W R A P S P 2 0 // A S K T H E C H E F P 2 2 // F A M I L Y H E A LT H H U R D L E S P 2 6

E

veryone’s looking for the best thing since sliced bread—and we may have found it: these healthier sliced breads that you can feel good about serving your family. Our favorites include lower-calorie loaves, nutrition-packed sprouted-grain breads, organic options, gluten-free breads that actually taste good and more. Read on to discover our votes for nutrition-forward breads, as well as our suggestions on how best to use each one.

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

100% WHOLE WHEAT

OUR PICK.

OUR PICK.

OUR PICK.

Nature’s Own Perfectly Crafted Brioche Style

Oroweat 100% Whole Wheat

Dave’s Killer Bread Organic Good Seed

Why we like it: This thick-sliced brioche is ideal when you want a touch of decadence, without questionable ingredients. It’s free of artificial colors, flavors and preservatives, and it uses sugar and mango puree, not high-fructose corn syrup, to achieve its slight sweetness.

Plus, it’s super-soft and delightfully buttery—even before you add butter.

Why we like it: A lot of bread labels tout “whole wheat” on the package, but look closer and you’ll often find the whole grains are just a fraction of the flours used. For max nutrition, look for “100% whole wheat” on the label.

This loaf delivers 21 grams of whole grains per slice and a wholesome taste, without any artificial ingredients or high-fructose corn syrup.

Why we like it: An organic seed mix grants this bread a nutty flavor, a crunchy texture and bonus nutrients.

Each slice provides 5 grams of protein, 3 grams of fiber and 520 mg of ALA omega-3s, making it bite-for-bite one of the most nutritious loaves you can buy. Bonus: Each purchase helps former convicts turn their lives around.

Best for: French toast, PB&J, accompanying soup

Best for: savory sandwiches, toast, homemade croutons

Bonus points for: non-GMO

Bonus points for: whole grain certified

Bonus points for: kosher, non-GMO, organic, whole grain certified

ALSO TRY. Simple Truth Sesame Semolina Pavé Artisan Bread

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ORGANIC

SPRING 2020 | OPTIMUM WELLNESS

ALSO TRY. Pepperidge Farms 100% Whole Wheat

Best for: any sandwich, buttered toast

ALSO TRY. Rudi’s Organic 7 Grain with Flax

SHUTTERSTOCK

ARTISAN/ SPECIALTY

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

LOOK FOR Food for Life Ezekiel 4:9 breads in your store’s freezer section.

GLUTEN-FREE

LOW-CALORIE

SPROUTED WHOLE GRAINS

OUR PICK.

OUR PICK.

OUR PICK.

BFree Brown Seeded Loaf

Oroweat Multigrain Sandwich Thins

Food for Life Ezekiel 4:9 Sprouted 100% Whole Grain Bread

Why we like it: Loaded with 6 grams of fiber per slice, this tasty bread raises the bar for gluten-free offerings. Taste, texture and nutrition stem from a hearty seed mix—sunflower, poppy, millet, rapeseed and linseed—as well as a sourdough made of fermented quinoa, rice and maize flours. And the kicker: It achieves great taste without added sugar, stevia or artificial sweeteners.

Why we like it: Achieve sandwich perfection with the new recipe for these thin-sliced rolls that contain only 150 calories each but pack in 6 grams of protein and 3 grams of fiber.

Ingredients include a whole-grain mix with bulgur, barley, wheat, quinoa, millet and more, plus olive oil and salt, making for a hearty texture and taste.

Best for: sandwiches, toast, homemade croutons

Bonus points for: high-protein

Why we like it: For peak nutrition, opt for flourless sprouted-grain bread.

Using sprouted, mashed whole grains instead of flour increases both the amount of nutrients and the ability of your body to absorb them. What’s more, Food for Life sprouted breads are generally frozen, extending shelf life without preservatives and locking in nutrients. Each slice contains 4 grams of complete protein, 3 grams of fiber and 0 grams of sugar.

Bonus points for: dairy-free, gluten-free

ALSO TRY. Canyon Bakehouse Gluten-Free 7-Grain

DIY GLUTEN-FREE For tips on baking your own glutenfree bread items, turn to page 8.

Best for: any sandwich

Best for: toast with jam or honey, thin-sliced sandwiches

ALSO TRY. Dave’s Killer Bread Thin-Sliced White Bread Done Right

Bonus points for: non-GMO, organic, vegan ALSO TRY. Dave’s Killer Bread Sprouted Whole Grains

BETTER BUNS Sliced breads aren’t the only ones cleaning up their act: Buns are improving, too. Take Oroweat Country Potato sandwich and hot dog buns, for example. On the package you’ll see a “No Added Nonsense” stamp, highlighting the soft and fluffy buns’ simple, recognizable list of ingredients. For gluten-free options, try BFree Soft White Rolls or Udi’s Gluten Free Whole Grain Hamburger Buns.

LIVENATURALLYMAGAZINE.COM

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

WRAP STARS Once a novelty, wraps have secured a permanent spot in many Americans’ lunchtime and dinnertime—and even dessert!— rotations. Check out a few of our favorite better-for-you, wrap-friendly tortillas.

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

IS:.

T RY T H LOUR F D ALMON LAVA BA K s yo u fe hand !

When li ake baklava d …m n s o la il lm rt to eA ith Siet Made w Tortillas. Visit . r u Flo agazine urallym livenat r the recipe. com fo

BFree.

BFree Quinoa & Chia Seed Wraps are a great choice for a high-fiber (6 grams, 21 percent daily value), high-protein (5 grams) wrap that also happens to be gluten-free, dairy-free, soy-free, non-GMO and vegan.

BFree’s other offerings—Sweet Potato, Multigrain, and Kids Sweet Potato, Banana & Apple—also rank high on the tasty-and-healthy charts.

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SPRING 2020 | OPTIMUM WELLNESS

Olé Xtreme Wellness.

Olé’s Xtreme Wellness line features tortillas that ramp up their nutritional value in a number of ways: Their corn tortillas contain added pea protein and chia meal; the High Fiber Low Carb wraps deliver 43 percent of your daily fiber needs per tortilla; while other varieties employ ingredients like 100 percent whole wheat, spinach and herbs, or sprouted whole grains.

Siete.

The fact that Siete’s tortillas are grain-free might be enough to compel you to buy them, but their delicious taste will keep you coming back for more. They offer five varieties—Almond Flour, Cassava Flour, Chickpea Flour, Cashew Flour, and Cassava & Chia— and each one is non-GMO, gluten-free, dairy-free, soyfree and vegan.

n e t u l g free

nonGMO

Avocado Cream Cheese Toast 1 slice bread 2 Tbsp cream cheese Handful of arugula /2 avocado, sliced

1

1 pinch salt 1 pinch black pepper 1 pinch red pepper flakes (optional)

Toast your bread and spread with cream cheese.

Layer with arugula and then avocado slices.

Sprinkle with salt and pepper. Red pepper flakes, to taste.

WITH NO ARTIFICIAL PRESERVATIVES, COLORS, OR FLAVORS, AND NO HIGH-FRUCTOSE CORN SYRUP.

We make bread simply delicious.

Product selection varies by store.

KITCHEN | PREP LIKE A PRO

Three professional chefs answer your questions on food prep, cooking and recipes.

What is the difference between extra-virgin olive oil (EVOO) and olive oil?

My kids love quiche, but I’m trying to avoid eggs. What is a good replacement?

EVOO comes from an unrefined “cold” pressing of the olive, without heat or chemicals.

It is naturally richer in vitamins, minerals and phytochemicals, and it has a low oleic-acid (free fatty acid) content. Its aroma is more robust, and its hue is a vivid green or gold.

The taste can be described as fruity, with distinctive, spicy black-pepper notes. Given the complexity of sensations and a relatively low smoke point, EVOO is usually used in salad dressings or for finishing a hot or cold dish with a drizzle or two. But it’s fine to use for baking or a quick sauté.

In comparison, pure or light olive oil undergoes a refined, heat-treated and chemically extracted pressing. The processing increases oleic-acid content, decreases health benefits, and sacrifices aroma, color and taste.

However, its smoke point is much higher, so it can be used as an all-purpose vegetable oil for cooking. In other words, it’s an easy plant-based substitute for baking and cooking.

Creating an egg-free quiche is easy and delicious! Start by draining 1 block (about 15 ounces) of extra-firm tofu.

Break the tofu into chunks, and add to a blender, with 3 tablespoons nondairy milk, 2 teaspoons tamari, 1 teaspoon ground turmeric, 2 teaspoons olive oil, and any other dried herbs or spices you like. Blend until smooth, transfer to a bowl, and fold in 3⁄4 cup of shredded, nondairy cheese. Stir in extras like chopped onions, peppers, spinach or mushrooms.

Pour the tofu mixture into a partially baked and cooled 9-inch piecrust. (For gluten-free, crustless quiche, pour the tofu mixture directly into a generously oiled 9-inch pie plate.) Bake at 350° for 35 to 45 minutes, until quiche starts to crack.

Let cool 20 minutes.

Carefully slice into wedges (quiche will be soft when warm), or refrigerate 6 hours and serve cold (quiche will firm up, once chilled).

Chef Adam Sacks is a chef instructor and sports dietitian at Johnson & Wales’ College of Culinary Arts in Denver, where he specializes in therapeutic/functional, plant-based and high-performance cuisines. He has also cooked for top-level athletes at two Olympic Games. Visit his Instagram @JWU_vegcuisine.

Laura Theodore is a celebrity vegan chef and award-winning cookbook author. She is also co-creator of the Jazzy Vegetarian cooking series on public television and host of Jazzy Vegetarian Radio, a weekly podcast on Unity Online Radio. Her latest cookbook is Vegan for Everyone (Scribe, 2020).

A dam sacks

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SPRING 2020 | OPTIMUM WELLNESS

laura

t heodore

If I’m cooking plant-based, what are the most important pantry staples to keep on hand?

These are my go-to items: Legumes. From black beans and chickpeas to red, green and black lentils, legumes can become the basis for many plant-based meals.

Home-cooked beans will taste best, but canned are great for convenience. Lentils cook quickly and can be added to soups, salads and curries.

Grains. Black and red rice, quinoa, and millet are full of fiber and protein and can be paired with veggies and dressings for an easy, satisfying meal.

Nuts/seeds/dried fruit. Nuts can be turned into plant-based cheeses; chia seeds can be used in place of eggs as a binding agent; raisins and cranberries give a subtle sweetness when needed.

Nutritional yeast. Savory and cheesy, it provides an added layer of umami richness to soups and stews and is especially good for homemade kale chips and popcorn.

Tahini. A necessity when making hummus.

Plus, it’s a great base for dressings and sauces.

Spices. Cumin, curry powder, chili powder, garlic and onion powders, and dried oregano make meals come to life.

Maple syrup. A natural sweetener that is great for baking, as well as sauces and dressings.

meredith haaz

Chef Meredith Haaz at The Ranch 4.0 at Four Seasons Hotel Westlake Village in California is co-author of Food Food Food, a plant-based cookbook hitting shelves this spring.

COURTESY OF CHEF ADAM SACKS, CHEF MEREDITH HAAZ & LAURA THEODORE

Ask the Chef

Have a cooking-related question? We have chefs who can help!

Send your questions to editor@ livenaturallymagazine.com.

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Product selection varies by store.

KITCHEN | GET SMART

Snacking Keto-Style The ketogenic diet is known for balancing your blood sugar and busting cravings. But when you need a low-carb snack, there are options. Here are a few keto-friendly choices.

WHAT IS TH E KETO DIE Keto is a ve T? ry low-carb, regimen. Th e reduction high-fat in carbs puts the body in to a ketosis, whe metabolic state called n th fats instead e body burns stored of Health bene glucose for energy. fits include weight loss and potentia l for improv ed sugar levels for those wit blood h type 2 diabetes.

Source: Harv School of Puard T.H. Chan blic Health.

4505 MEATS PORK RINDS

WHISPS

SLIMFAST KETO

With zero carbs, these crispy, crunchy pork rinds created by chef and butcher Ryan Farr are the ultimate keto snack.

Feel good knowing that the pork is sourced exclusively from sustainably and humanely raised animals. Flavors include Classic Chili & Salt, Jalapeno Cheddar, Smokehouse BBQ, Sea Salt, and Spicy Green Chili & Lime.

These light and crunchy bite-sized cheese crisps are made with 100 percent cheese, plus a touch of sea salt, enzymes and natural color. Flavors include Parmesan, Cheddar, and Asiago & Pepper Jack.

Known for their weight-loss products, SlimFast has created a line of keto bars, snacks and drinks. Try the Keto Peanut Butter Cup Fat Bomb, made with milk chocolate, peanut butter, MCT-laden coconut oil and zero added sugars (sweetened with stevia and erythritol).

PER SERVING: 80 CAL; 7-9 G PROTEIN; 6 G FAT; 0 G CARB; SODIUM 190 MG; 0 G FIBER

There are hundreds of types of cheese.

Fortunately, all of them are low in carbs and high in fat, which makes them a great fit for the keto diet.

Meat and poultry contain no carbs and are rich in high-quality protein and B vitamins.

MAKE T THESE EA HOM

PER SERVING (23 CRISPS): 170 CAL; 10 G PROTEIN; 14 G FAT; 1 G CARB (0 G SUGARS); 330 MG SODIUM; 0 G FIBER

Weight loss is one of the best-known and researched benefits of the keto diet.

Lemon Coconut Bites

Although bottled lemon juice is keto-friendly, try to stick with fresh-squeezed juice. It not only has a fresher taste, but it also still contains all of its nutrients since it’s not processed with added preservatives. MAKES 10 BITES

¼ cup cream cheese, softened 2 tsp lemon juice 1 tsp lemon zest ½ cup coarse almond flour 1 Tbsp coconut flour 4 Tbsp granulated erythritol, divided ½ tsp vanilla extract 1 ⁄8 tsp sea salt

DIRECTIONS 1. Line a baking sheet with parchment paper.

2. Combine all ingredients, except 2 Tbsp erythritol, in a medium bowl and beat with a handheld mixer until smooth.

3. Use a 1¼-inch cookie scoop to form balls. Dip balls in remaining erythritol and roll to coat.

4. Arrange balls on prepared baking sheet. Freeze for 1 hour or until set. Transfer balls to an airtight container and store in refrigerator for up to 2 weeks until ready to eat.

PER SERVING: 105 CAL; 3 G PROTEIN; 9 G FAT; 13 G CARB (1 G SUGARS); 91 MG SODIUM; 2 G FIBER

Excerpted from The Everything® Keto Cycling Cookbook by Lindsay Boyers. Copyright © 2019 by Simon & Schuster, Inc. Photography by James Stefiuk. Used with permission of the publisher, Adams Media, an imprint of Simon & Schuster. All rights reserved.

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PER SERVING: 90 CAL; 2 G PROTEIN; 8 G FAT; 7 G CARB (1 G SUGARS); 15 MG SODIUM; 5 G FIBER

SPRING 2020 | OPTIMUM WELLNESS

Want to make more keto snacks, like Soft-Baked Keto Pretzels? Visit livenaturallymagazine.com.

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K I T C H E N | FA M I LY

6 Family Health Hurdles Who says parenting is easy?

Pediatrician and sports dietitian Dr. Natalie Digate Muth shares how to navigate six common challenges that may be compromising your family’s wellness.

SHUTTERSTOCK

BY SARAH PROTZMAN HOWLETT

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SPRING 2020 | OPTIMUM WELLNESS

F

ew modern parents would find fault with the occasional glass of chocolate milk after dinner or an extra bit of TV on a rainy day. But what if those exceptions have somehow become the norm? It happens— but it’s not too late to reverse course. In her book Family Fit Plan: A 30-Day Wellness Transformation (American Academy of Pediatrics, 2019), Dr. Natalie Digate Muth identifies six culprits pulling families away from healthier habits at home and offers actionable alternatives that foster family togetherness while improving our routines.

SNACKS

SWEETS

SUGARY DRINKS

Once kids reach school age, parents are no longer the only providers and deciders of what their little ones eat. There are snacks at school, at sports practices and at friends’ homes. Come dinnertime, frustrated parents are staring at plates of cold, uneaten food.

Instead of forcing kids to eat, Muth advises trying to learn why they’re not. “Get a sense of their snacking,” she says. “Ask what was served, what their choices were.” She recommends encouraging kids to pause and tune in to whether they are actually hungry when snacks are offered, and letting them know it’s OK to say no. At home, Muth suggests scheduling snacks and nixing the grazing. “When a child is asking for food outside of a meal or snack, redirect them and be specific,” she says. “Let them know dinner is in 30 minutes.”

Muth’s family has dessert on Tuesday and Friday. This gives her kids something to look forward to and prevents the dreaded begging for sweets. She advocates not keeping treats in the house; instead, build excitement about the yumminess to come by making a special grocery trip with the kids to choose an ice cream. When pantries are stacked with sweets but kids are told no repeatedly, it is confusing and distressing. But Muth sees many parents being overly rigid about sugar. Some weekends, back-to-back birthday parties may mean a double serving of cupcakes. So, encourage kids to enjoy those times, and lay off the guilt. “Do not sweat it or worry about it,” she says.

As with treats, Muth likes marking special occasions with soda or juice. Perhaps the kids can order lemonade with restaurant meals, while the parents commit to striking diet cola from the grocery list. “This one takes family-level change,” she says. “Sometimes ripping off the Band-Aid can be the most successful, but if you can’t go all the way yet, start diluting fruit juice with water.” Over time, choosing sparkling water over soda is easier when soda isn’t there to begin with. “Move away from the willpower,” Muth adds, “and make the healthy choice the easy choice.”

SCREEN TIME

SLEEP DISRUPTORS

SLICK SALES & MARKETING

We all know how easy it is to find the bottom of a large popcorn during a movie on the big screen, and the same is true when you’re at home. When it comes to nutrition, eating in front of a TV or while scrolling on your phone is a recipe for huge portions. “Teens are eating in front of the TV and not spending that time with family,” Muth says. Instead, insist on meals at the table. For parents of toddlers, an iPad on the table has become all too common. Over time, Muth says, kids will expect a screen with dinner in lieu of learning to sit and eat. If your toddler isn’t biting, go back and examine snacking habits.

“Look at what is offered and when,” she says. “Food in front of a hungry kid will be eaten.”

Poor sleep is associated with overeating and decreased physical activity, and adding screens to bedtime routines can lead to restless nights. First and foremost, Muth recommends encouraging a consistent bedtime and keeping all screens out of bedrooms. If screens are part of your family’s evening— and now that up to 90 percent of American high school teachers assign homework that must be completed online, they probably are—plan to power down an hour before bedtime. Parents who struggle to fall and stay asleep, Muth says, should examine their caffeine intake; not only can coffee too late in the day make you stay up later than you want, but it can also cause unwanted nighttime wake-ups.

By age 2, kids recognize advertised products at grocery stores and ask for them by name, but parents are key players in helping kids spot the difference between ads and content. Limit kids’ exposure by choosing ad-free programming like PBS Kids, or record a show on DVR and fast-forward through commercials. For older kids, age-based restrictions on games and apps can circumvent advertising and in-app purchases. For teens, teach them to recognize targeted marketing in hopes they push back against the idea. “They may rebel against the companies the same way they rebel against their parents,” Muth says.

“Studies show that teens make healthier choices once they realize what the media is trying to do.”

LIVENATURALLYMAGAZINE.COM

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

A Pinch of Salt

SALTernatives Quick and easy swaps to help you sustain a low-salt diet.

Tips on following—and enjoying—a lowsodium diet.

T

he United States is a salt-obsessed society, with nine out of 10 Americans consuming too much sodium, according to the Centers for Disease Control and Prevention. In fact, the average American consumes 3,400 milligrams of sodium a day—more than twice the 1,500 milligrams the American Heart Association (AHA) recommends.

An often-unrealized fact is that more than 75 percent of sodium consumption comes from processed foods and eating out, not

the saltshaker on your dinner table. Research has shown that excess levels of sodium lead to increased risk for high blood pressure, stroke, heart disease, osteoporosis, stomach cancer, kidney disease, kidney stones and increased water retention, which often leads to puffiness, bloating and weight gain. Your body does need sodium to maintain critical fluid balances, transmit nerve impulses, and contract and relax your muscles; however, less than 500 milligrams is required each day to perform these crucial functions.

So how can you monitor how much salt you’re consuming?

Know the “Salty Six.” Lurking beyond the processed and fast foods, many everyday foods have a lot of hidden salt.

According to the AHA, the “Salty Six” is a list of six popular foods that are likely adding the highest levels of sodium to your diet: 1 BREADS & ROLLS 2 PIZZA 3 SANDWICHES 4 COLD CUTS & CURED MEATS 5 SOUP 6 BURRITOS & TACOS

Take stock. It is also important to assess the items in your pantry, refrigerator and freezer. If you are finding canned tomato sauce, canned soup, salad dressing, premade frozen dinners and/or soy sauce, they may just be the worst culprits in your battle against salt.

Know the facts. On packaged products, reading nutritional facts, paying attention to serving size and learning the “label lingo” can also help you monitor your sodium intake. Be aware

that sodium content can drastically differ from one brand to another. Be vigilant, and reduce or replace those items that register high in sodium (see SALTernatives chart for a quick guide).

Most Americans became addicted to the taste of salt when they were children. It takes three to four weeks to retrain your taste buds, but then your flavor preferences will adjust and become more sensitive, allowing you to enjoy foods just as much, even with less salt. And your heart will thank you, too.

VISIT LIVENATURALLYMAGAZINE.COM FOR ELLIS’S LOW-SODIUM RECIPE FOR CAULIFLOWER SOUP WITH MUSHROOMS, CUMIN AND TRUFFLE OIL, PLUS ADDITIONAL YUMMY TOPPING OPTIONS.

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SPRING 2020 | OPTIMUM WELLNESS

soy sauce

coconut aminos

canned vegetables

fresh, frozen or no-salt-added canned veggies

bread crumbs

rolled oats

salted butter

unsalted butter

chicken stock

low-sodium chicken stock

Mckenzie Ellis specializes in low-sodium cooking and recipes on her blog lowsaltkitchen.com. @ LOWSALTKITCHEN

Follow Mckenzie Ellis on Twitter and Instagram

SHUTTERSTOCK

BY MCKENZIE ELLIS

Mornings are hectic. Breakfast shouldn't be.

MEET HEALTHY SKOOP BREAKFAST PROTEIN! USDA CERTIFIED ORGANIC 20 GRAMS OF PLANT-BASED PROTEIN 10 GRAMS OF FIBER COMPLETE WITH PRE & PROBIOTICS TO SUPPORT HEALTHY DIGESTION AVAILABLE IN SELECT STORES. MADE WITH ORGANIC INGREDIENTS. MADE WITHOUT GLUTEN, SOY, DAIRY, GMOS.

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$1.00

OFF

any TWO (2) Back to Nature™ Cookies or Crackers

Naturally delicious • No high fructose syrup • No hydrogenated oil

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CONSUMER: Limit one coupon per person per transaction. Void if copied, altered or sold. Digital representations of this coupon are invalid. Consumer is responsible for any sales tax. Misuse constitutes fraud. Good only in the USA. Cash Redemption Value: 1/100 of 1 cent. RETAILER: B&G Foods, Inc. will reimburse you for the face value of this coupon plus 8 cents handling provided it is redeemed by consumer at the time of purchase on the brand specified. Coupons not properly redeemed will be void and held. Reproduction of this coupon is expressly prohibited. (Any other use constitutes fraud). Mail to: CMS Dept. 31500, B&G Foods, 1 Fawcett Drive, Del Rio, TX 78840. Cash value .001 cents. Void where taxed or restricted. LIMIT ONE COUPON PER ITEM PURCHASED © 2020 Back To Nature Foods Company. LLC. All Rights Reserved.

© 2020 Back To Nature Foods Company. LLC. All Rights Reserved. *Other than honey, in our plant based snacks we avoid any ingredients sourced from animals. Available in select stores.

KITCHEN | GADGETS

All-Purpose Scrubber

Prep Help If you’re a fan of juicing, you know you usually have to cut and prep ingredients to fit everything in the machine.

With that in mind, Hurom, maker of award-winning slow juicers, has designed a slick Fruit & Vegetable Knife Set. Made of lightweight German steel, with nicely curved handles for a comfortable grip, the set includes a 7-inch Santoku Knife for cutting hard ingredients like beets and carrots, a 4-inch Citrus Knife for citrus staples, and a 3.5-inch Paring Knife for everything else. Of course, you can use these knives for any cutting needs in the kitchen. $99, hurom.com

When it’s time to clean, protect your hands and skin with the Kuhn Rikon Stay Clean Scrubber Glove. Made of flexible, durable silicone, the multiuse glove features soft bristles on one side for cleaning delicate surfaces like glass and porcelain, with a wavy pattern on the other side for scrubbing dirty dishes, pots and pans. But that’s not all. Use it for cleaning kitchen surfaces, scrubbing produce, even picking up lint and animal hair. It’s eco-friendly too: You’ll use fewer sponges and paper towels with this endlessly washable, reusable cleaning aid. $16, kuhnrikon.com

Gadgets to Get

New handy-dandy tools to try in your kitchen.

No More Aerosol The Misto sprayer amps up the eco-friendliness of your kitchen by letting you spray olive oil, vinegar, lemon juice and more, without aerosol or chemical propellants. Simply fill the reservoir halfway with your liquid or oil of choice (except for coconut oil, because it can solidify), pump the lid 10 to 15 times to build up pressure, remove the lid, and press the nozzle to release a fine mist.

The attractive Misto comes in various sizes and materials, including aluminum, stainless steel, glass and BPA-free plastic. $7–$44; misto.com

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SPRING 2020 | OPTIMUM WELLNESS

Boards Within Reach Cutting boards are one of the most used items in your kitchen, but where’s the best place to store them?

Farberware’s 4-Piece Classic Cutting Board Set makes it easy. The set includes three 9x13-inch dishwasher-safe, BPA-free plastic cutting boards that sit neatly in a countertop stand—so no need to stash them in cabinets or drawers. When you’re ready to chop, slice or dice, the boards are within reach so you can get to prepping and cooking. $20, amazon.com

Air-Fried Foods…Fast From toasting and baking to broiling and air-frying, Black+Decker’s Crisp ’N Bake No Preheat Air Fry Toaster Oven makes cooking easy. This countertop gadget can fit full meals, like a 12-inch pizza or casserole, and up to six slices of bread. French fries cook in minutes with the air fryer setting, which uses high-intensity hot air to bake, brown and crisp—with little to no oil needed. A cool feature is the No Preheat Technology: Turn the temperature knob to your preferred setting, put the food in and cooking starts immediately. $129.99, blackanddecker.com

COOKBOOKS | K ITCHEN

FOODIE FUN

PHOTO CREDIT

A slew of new cookbooks to keep you busy in the kitchen.

BYE-BYE SUGAR

COOKING SOLO

STARSTRUCK

AIR-FRY EVERYTHING

It’s an eye-opening statistic: Kids consume their weight in sugar, about 64 pounds each year. In their new book, Half the Sugar, All the Love (Workman, 2019), health food advocate Jennifer Tyler Lee and Anisha Patel, M.D., associate professor in the Division of General Pediatrics at Stanford University, have created 100 low-to-no-sugar, kid-friendly ideas for breakfast, lunch, dinner…and dessert. Their solution: sweetening naturally with fruits and veggies.

Recipes include BBQ Pulled Pork Sliders with ripe nectarines and cocoa powder to sweeten the sauce; and Chocolate and Peanut Butter Snack Cake, sweetened with dates, cocoa powder and vanilla.

In cookbooks, it seems that every recipe is for four or more. But what if you’re cooking for just one? Joanie Zisk makes it easy with her new cookbook, The Ultimate Cooking for One Cookbook (Adams, 2019), featuring 175 single-serving recipes for solo chefs. The creator of OneDishKitchen. com, Zisk is an expert at creating single-serving and small-batch recipes that are fun and flavorful— dishes like Quiche Stuffed Pepper, Chicken Soft Tacos with Corn Salsa, and Chili Cheese Baked Potato. Along with easy-to-make recipes, Zisk includes a chapter with tips and tricks on the basics of cooking for one, including a section on shopping tips to avoid food waste.

Do you check your horoscope to learn more about love and life? That same convention can work for food, according to Catherine Urban, astrologer, foodie and author of Your Astrological Cookbook (Adams, 2019). Urban’s book helps you find the perfect meal and drink for any occasion from more than 200 recipes—all determined by your astrological sign, as well as food and personality traits related to your sign.

Are you a spontaneous Aries? Try an easy-to-make Salami, Mozzarella and Red Onion Panini. Are you an adventurous and curious Gemini? Try a Lemon Poppy Seed Smoothie. Or a luminous, lovable Leo? Try the colorful Farro with Rainbow Chard.

It may seem that the air fryer has only a few tricks— perhaps roasting vegetables or reheating leftovers. But The Essential Air Fryer Cookbook (Voracious, 2019) suggests otherwise.

It serves up more than 300 air fryer recipes—from apps and snacks to sandwiches and main dishes, plus 34 desserts. Authors Bruce Weinstein and Mark Scarbrough supply easy-tofollow instructions, along with creative serving tips and pairing ideas for each recipe. They list ingredient amounts to match three different sizes of air fryers (2-quart, 3.5-quart and 5.25quart). A few of our favorite recipes: Eggs in Avocado Halves, Chicken Souvlaki and Tahini Sauce, and Crispy Cauliflower Puffs.

VISIT LIVENATURALLYMAGAZINE.COM FOR RECIPES FROM EACH OF THESE BOOKS, INCLUDING LOW-SUGAR CHOCOLATE AND PEANUT BUTTER SNACK CAKE, A QUICHE STUFFED PEPPER, A LEMON POPPY SEED SMOOTHIE AND CHICKEN SOUVLAKI. LIVENATURALLYMAGAZINE.COM

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K I T C H E N | M E E T T H E FA R M E R S

From Field to Plate

In the rush and busyness of daily life, we seldom get to stop and think about where our groceries come from. Meet two wonderful, hardworking farmers behind the food we eat.

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

A

s you walk through grocery store aisles, do you ever wonder where the food comes from? We do! Welcome to the first of our series on farmers who put in the sweat and toil to grow the ingredients that end up on our tables. These are the people who have chosen to be stewards of the land, advocates for animal welfare and the glue for communities that other businesses may have abandoned. Here are the tales of two farmers whose products you’ll find on store shelves.

AT WHITE OAK PASTURES, HUMANE TREATMENT OF THE FARM ANIMALS—INCLUDING GOATS, COWS, HOGS, SHEEP, RABBITS, CHICKENS, DUCKS AND TURKEYS—IS A TOP PRIORITY.

.

MEET

The owner of White Oak Pastures took a chance on a new way of farming that is paying dividends for his family, his community and the environment.

When Will Harris talks, it’s hard not to lean in, because he's so thoughtful about what he has to say.

It’s also because his Southern drawl is so thick; if you aren’t from that part of the country, you have to listen carefully to make sure you’re hearing him right. Harris’ 3,000-plus-acre farm, White Oak Pastures, is based in Bluffton, Ga., located in Clay County, the poorest county in the state. The farm employs more than 160 people, who made over twice the county average in pay last year.

But Harris is quick to point out it wasn’t always that way.

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SPRING 2020 | OPTIMUM WELLNESS

COURTESY WHITE OAK PASTURES, HORIZON ORGANIC

WILL S HARRI

X X X X X X X | KITCHEN

White Oaks Pastures is 152 years old. Harris is the fourth-generation farmer; his daughters and grandchildren, who also live on the farm, make it a six-generation family business. But up until the mid-1990s, Harris had only three minimum-wage employees and a monoculture commodity operation of cattle. He decided to take a chance and transition his operation to a living ecosystem, where humanely treated animals live in a symbiotic relationship with one another.

“The three tenets of our farming practices focus on regenerative land management, humane animal husbandry or animal welfare, and revitalizing and enriching our local rural community,” Harris says. Today, Harris and his family raise cows, hogs, sheep, goats, rabbits, chicken, turkeys, ducks, organic vegetables—and the list goes on. The farm enforces a zero-waste production system, in which all parts of the animal are used. His daughter calls this “radically traditional” farming.

Whatever you call it, Harris says, “it is the best feeling in the world. I love what I do. I feel blessed.”

What is now proving to be even more radical is that the farm just underwent a life-cycle analysis, which showed that it sequesters 3.5 pounds of carbon dioxide for every pound of grass-fed beef it produces. In other words, the farm stores more carbon in its soil than its animals emit during their lifetime. “We are a carbon sink and becoming part of the solution for climate change,” Harris says.

In addition to selling online and to local markets, the farm sells meat and products into Kroger. General Mills uses the farm’s meat in its Epic bars. “I talk to a lot of consumers that are very pleased that there are farmers like us who are farming with a higher degree of regard for the animals, land and community,” Harris says, “and they wonder how there can be more farmers who farm like White Oak Pastures.” He notes that the more support and demand for this kind of product in the marketplace that comes from consumers, the more farming practices will improve.

Want to check out the farm for yourself? Book a stay in one of White Oak Pastures’ six cabins. The farm also offers tours, has a store and runs a restaurant that serves meals three times a day, seven days a week. “It’s advanced-level transparency,” Harris says. More at whiteoakpastures.com.

MEE

T.

THE S ZIMBA

ED AND MELANIE ZIMBA

Owners of the first organic dairy farm in Michigan say once they learned of the benefits of organic, there was no turning back.

Ed Zimba of Zimba Dairy is a second-generation farmer. He likes to say he’s been farming legally since he was 18, because he was raised working on his dad’s dairy farm, which he eventually took over. But Zimba’s way of farming is quite a bit different from how his dad ran things. In the 1990s, Ed and his wife, Melanie, decided to transition the farm to organic, becoming the first organic dairy farmers in Michigan.

It took three transition years to qualify as USDA-certified organic, which is a way of producing dairy products without the use of pesticides, synthetic fertilizers or antibiotics. Although the Zimbas were an anomaly among farmers when they transitioned, he says the decision was easy. “When we started understanding about soil health and the life and living organisms in the soil and how that relates to crops, healthy cows and back to healthy people, we realized we could never go back to another way.” He adds, “We are what we drink and eat. Good food and milk is good medicine.”

The Zimbas now have two dairies in Deford, Mich. Together, they have approximately 1,000 cows and farm roughly 3,700 acres with 500 to 600 acres currently in pasture. Both dairies are certified organic, as well as certified grass-fed under the American Grassfed Association, which means their cows have even more days out in pasture

than organic certification requires, and a large percentage of their cows’ feed comes from grass. “It’s just another level of doing a better-quality job,” Zimba says.

Grass-fed milk contains higher levels of anti-inflammatory omega-3 fatty acids, conjugated linoleic acids (CLAs) and antioxidants than regular milk.

Zimba says he loves the challenge of trying to improve mineral levels in his farms’ soil and the nutrient levels in the milk his cows produce. His hard work has not gone unnoticed. The Zimbas have partnered with Danone’s Horizon Organic for just over two decades, and their organic grass-fed milk is used in Horizon Organic’s certified-organic, grass-fed milk products.

And these days, Zimba Dairy is not as much of an anomaly. “Now we have organic farmers around us because of what we do. When we started 30 years ago, we were looked at like we were crazy. But now other farmers are asking questions,” Zimba says. Noting that the results of organic farming have included improved soil health, more worms and more biological activity in the soil, as well as healthy cows that live longer, Zimba says, “I think organic is the future for the younger generation of farmers. The more we do this the better we can do—for healthy people and the planet.” More at horizon.com/ our-farmers/zimba-dairy.

LIVENATURALLYMAGAZINE.COM

33

Spring greens provide a myriad of beneficial micronutrients, including folate, iron, calcium and vitamin K.

THE

GO FOR GREENS

E AT | DISH IT UP

Loaded with fiber and nutrients, spring greens are a great way to detox from the heavier fare of winter.

Here are four recipes to try, inspired by the flavors of India.

TURN TO PAGE 36 FOR RECIPES.

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SPRING 2020 | OPTIMUM WELLNESS

SWISS CHARD, CASHEW AND DATE SAUTÉ

E AT

LEMONARUGULA BASMATI RICE

FAST & FLAVORFUL P38 HEALTHY KITCHEN P43

DID YOU KNOW?.

Spring greens help cleanse your gut from byproducts of digestion following a winter diet of heavy foods. Because greens are low in calories yet high in fiber, they are the perfect tool to assist with this natural detoxification process.

KALE AND ZUCCHINI PAKORA

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

CREAMY CURRIED GREEN APPLE, CAULIFLOWER AND SPINACH STEW

LIVENATURALLYMAGAZINE.COM

35

E AT | DISH IT UP

Kale and Zucchini Pakora

Creamy Curried Green Apple, Cauliflower and Spinach Stew

SERVES 8

SERVES 8

1 cup whole-wheat flour ½ yellow onion, small to medium diced 3 zucchini, small to medium diced 2 cups kale, woody spine removed, chopped well 2 garlic cloves, minced well 1 jalapeno, seeded, insides removed and diced well 3 Tbsp cilantro, fresh, chopped well 1 tsp ginger 1 Tbsp turmeric 1 Tbsp curry 2 tsp coriander 2 tsp lemon zest 2 tsp salt ½ cup water 1 cup nonfat Greek yogurt DIRECTIONS 1. Preheat oven to 375°. Add all ingredients except water and Greek yogurt in a large bowl; mix well.

DIRECTIONS 1. Preheat a large pot over medium heat; add oil. Add fruit and vegetables (except spinach), lentils and dry spices.

Sauté 2–3 minutes, until onions are translucent.

2. Slowly incorporate water, and continue mixing until all water is added and dough can easily form a ball in your hand.

Dough will be slightly tacky.

NOTE: If mixture is too dry, add more water. If mixture is too wet like pancake batter, add more flour. Set aside in refrigerator for 20 minutes.

2. Add coconut milk, tomato puree and stock; allow to simmer until vegetables and lentils are soft enough to puree.

3. Remove from refrigerator, and form 2-inch balls using a large spoon or ice-cream scoop. Place on well-greased sheet pan or sheet pan lined with parchment paper. Place in oven for 15–20 minutes or until golden brown. Flip once to ensure even browning.

3. Remove half of contents of hot soup to a blender, and puree; then add back to remaining soup. Mix well, and add spinach; stir until spinach is wilted. Season with salt and pepper to taste.

PER SERVING: 371 CAL; 12 G PROTEIN; 15 G FAT; 47 G CARB (10 G SUGAR); 395 MG SODIUM; 5 G FIBER

4. Serve with Greek yogurt.

PER SERVING: 153 CAL; 6 G PROTEIN; 3 G FAT; 28 G CARB (1 G SUGAR); 267 MG SODIUM; 3 G FIBER

Optimum Wellness is excited to partner with Johnson & Wales University (JWU). Chef Adam Sacks 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. @ JOHNSONANDWALES @ JWU_VEGCUISINE

36

SPRING 2020 | OPTIMUM WELLNESS

Lemon-Arugula Basmati Rice SERVES 8

2 Tbsp canola or peanut oil 1 tsp mustard seed 1 Tbsp red chilis, fresh, finely chopped 2 tsp turmeric 2 tsp cumin 1 tsp coriander 2 tsp salt 1 Tbsp lemon zest, fresh 1 Tbsp garlic, fresh, minced well 2 cups basmati rice, rinsed well to remove debris and loose starch ¼ cup lentils, crimson or green 2 cups arugula 2 cups vegetable stock 2 bay leaves 1 oz lemon juice, fresh DIRECTIONS 1. Preheat oven to 375°. In a preheated, medium-sized, ovenproof pot, add oil, and then spices, lemon zest and garlic.

Sauté until very aromatic.

4. Cover pot with lid or foil, and place in oven for 30 minutes or until rice is cooked and moisture has been absorbed.

5. Serve with a drizzle of fresh lemon juice.

PER SERVING: 153 CAL; 4 G PROTEIN; 5 G FAT; 23 G CARB (1 G SUGAR); 245 MG SODIUM; 3 G FIBER

Swiss Chard, Cashew and Date Sauté SERVES 8

2 Tbsp coconut oil 1 Tbsp garlic, minced roughly 3 bunches Swiss or rainbow chard, woody stems removed, chopped roughly, 1 cup cashews, roasted (unsalted preferred but not necessary) 1 cup dates, fresh, seeded and chopped roughly Salt and fresh ground black pepper, to taste DIRECTIONS 1. Heat large sauté pan over medium heat, and add oil.

Once oil is hot, add remaining ingredients.

2. Add rice, lentils and arugula, and stir until well-coated with spices.

2. Sauté until greens are wilted; season to taste with salt and pepper.

3. Add stock and bay leaves; stir once or twice.

PER SERVING: 351 CAL; 6 G PROTEIN; 15 G FAT; 48 G CARB (32 G SUGAR); 125 MG SODIUM; 6 G FIBER

SHUTTERSTOCK

1 Tbsp canola oil 1 yellow onion, diced 3 garlic cloves, minced roughly 2 carrots, peeled and diced roughly 2 Granny Smith apples, diced roughly 1 head cauliflower, chopped roughly 1 cup crimson or green lentils 2 tsp curry powder 2 tsp coriander 2 tsp chili powder 1 tsp salt 1 tsp turmeric ½ cup coconut milk 2 cups tomato puree 1 cup low-sodium vegetable stock 3 cups spinach, woody stems removed Salt and fresh ground black pepper, to taste

EA CR

TE A LIFE

YO U

’LL LOVE .

J WU.ED U/D EN VER

ONLY WHOLE TOMATOES. NO ADDED SUGAR. NO TOMATO PASTE.

AS SEEN ON

DR. OZ!

Send this form, UPCs from any three (3) Silver Palate® Pasta Sauce Products with the sales receipt and a SELF-ADDRESSED STAMPED ENVELOPE to PO Box 512, Cresskill, NJ 07626 for a coupon for a free jar by mail.

Name _____________________________________________________________________ Address __________________________________________________________________ City _______________________________State ___________Zip_____________________ Phone _____________________________________________________________________ e-mail _____________________________________________________________________ No cash value. One coupon per household.

MANUFACTURER’S COUPON

EXPIRES 7/31/2020

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$ 00

On any ONE (1) jar of Silver Palate® Pasta Sauce ANY VARIET Y Retailer: Silver Palate Kitchens, Inc. will redeem this coupon for face value plus .08¢ handling provided coupon is redeemed in accordance with our offer. Customer pays any sales tax. Void if reproduced or where prohibited by law. Invoices proving purchase of sufficient stock to cover redemptions must be shown on request. Cash value 1/100¢. One coupon per item purchased. Send to: PO Box 512, Cresskill, NJ 07626.

0086341-000643

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MAIL-IN COUPON

Available in select stores.

ALL-IN-ONE Meals in a bowl are a convenient and clever way to mix all your favorite ingredients together— and they’re as pretty as they are nutritious.

BY GENEVIEVE DOLL

THE SPRING FLING

TIP.

Makes great leftovers, because the flavors improve over time.

Israeli couscous, also known as pearl couscous, is a toasted pasta developed in Israel in the 1950s when rice was scarce. The texture is firm and chewy with a mild flavor, making it an excellent foundation for any bowl or soup. SERVES 4 2 cups water 1 2⁄3 cups Israeli couscous ¾ tsp salt 1 cup frozen peas 1 ⁄3 cup pumpkin seeds 1 cup crumbled feta 1 cup quartered

38

artichoke hearts ½ cup loosely packed mint, torn DRESSING 6 Tbsp lemon juice 6 Tbsp olive oil ¾ tsp salt ¼ tsp maple syrup

SPRING 2020 | OPTIMUM WELLNESS

DIRECTIONS 1. Bring water to a boil in a medium saucepan. Add couscous and salt; cover, and reduce heat to low.

Simmer 8–10 minutes, stirring occasionally until water is absorbed.

Turn off heat, add peas, and steam with lid on for 5 minutes. Remove from heat, and uncover to cool to room temperature.

2. Heat a small sauté pan over medium heat. Add pumpkin seeds, and

toast for about 3 minutes, stirring frequently until lightly browned.

3. Combine all dressing ingredients in a half-pint jar, and shake well to emulsify.

4. Divide couscous into four bowls, and drizzle generously with dressing. Top with feta, artichoke hearts, pumpkin seeds and mint.

PER SERVING: 598 CAL; 20 G PROTEIN; 43 G FAT; 37 G CARB (7 G SUGARS); 1338 MG SODIUM; 7 G FIBER

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

THE NIÇOISE The French-composed salad originating in Nice, France, takes on a new form—bowl-style.

Enjoy a delectable blend of flavors and textures in each bite. SERVES 4 4 eggs ½ lb green beans, trimmed, 1-inch pieces 5 oz baby spring mix 2 (5 oz) cans tuna ½ cup pitted olives

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

DRESSING 1 ⁄3 cup olive oil ¼ cup white wine vinegar

2 tsp dried dill 1 tsp stone-ground mustard ¾ tsp salt ¼ tsp honey

DIRECTIONS 1. Place eggs in a small pot.

Cover with several inches of water and a lid. Bring to a boil; then turn off heat, and let sit covered for 8 minutes.

2. Meanwhile, prepare a medium pot with several inches of water and a steamer basket.

Add beans, cover, and cook over low heat for 7 minutes, until beans are bright green and tender.

Remove lid to cool slightly.

3. Drain eggs, and place in an ice bath for 5 minutes; remove shell. Slice in half.

4. Combine all dressing ingredients in a half-pint jar, and shake well to emulsify. In a medium bowl, toss spring mix and beans with dressing.

5. Divide spring mix into four shallow bowls, and top with flaked tuna, olives and egg halves.

PER SERVING: 716 CAL; 24 G PROTEIN; 66 G FAT; 7 G CARB (2 G SUGARS); 849 MG SODIUM; 2 G FIBER

TIP.

Prep salad ahead of time for a ready-to-go lunch; wait to dress until serving.

HOVER YOUR SMARTPHONE CAMERA OVER THIS CODE TO SHOP THIS RECIPE ONLINE.

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E A T | FA S T & F L AVO R F U L

THE PICCATA Chicken piccata gets a glow-up in this enticing pasta bowl. If you enjoy lemon pepper flavor, be extra generous when adding freshly ground pepper to the breading. SERVES 4 2 medium chicken breasts, about 1½ lbs ¼ cup white flour Zest of 1 lemon 1½ tsp salt, divided Freshly ground pepper 5 Tbsp salted butter 4 cups uncooked rotini 1 bunch asparagus, bottoms trimmed, 2-inch slices ½ cup chicken or vegetable stock

3 Tbsp capers 2 Tbsp lemon juice ¼ cup chopped parsley Grated Parmesan, for garnish

DIRECTIONS 1. Slice chicken breasts in half widthwise, achieving two thin slices per breast.

2. In a shallow dish, combine flour, lemon zest, 1 tsp salt and pepper. Coat each piece of chicken in flour mixture.

3. In a large sauté pan, melt butter over medium-high heat. Add chicken, and cook 3 minutes on each side, until lightly browned.

Reduce heat if needed, so butter does not burn.

4. Meanwhile, bring a medium pot of water to boil, and cook pasta according to package directions.

5. Add asparagus, stock, capers and remaining ½ tsp salt to sauté pan, and cover with a lid. Simmer on low 5 minutes, until chicken is cooked through.

6. Remove chicken, and slice into ½-inch strips on the diagonal.

Return to sauté pan, and stir in lemon juice and parsley.

7. Drain pasta. Top pasta with chicken, asparagus, lemon butter sauce and Parmesan.

PER SERVING: 618 CAL; 47 G PROTEIN; 26 G FAT; 50 G CARB (4 G SUGARS); 1583 MG SODIUM; 7 G FIBER

TIP.

Snap off bottom section of asparagus stalks to easily remove tough ends.

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SPRING 2020 | OPTIMUM WELLNESS

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

TIP.

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

Try Simple Truth Organic Garlic, Onion and Parsley Seasoned Croutons

THE CREAMY GARDEN 1 cup water ½ cup apple cider vinegar 1 Tbsp coconut sugar 1½ tsp salt 1 medium red onion, thin half-moons 5 oz baby spinach 1 (15-oz) can lentils, drained and rinsed 1 bunch radishes, thin rounds ½ medium cucumber, sliced in half-moons 1 cup croutons

Tangy, quick-pickled onions complement an irresistible vegan ranch dressing. Use extra pickled onions on tacos, sandwiches or in a grain-based salad. They will last up to two weeks in the refrigerator. SERVES 4 DRESSING ¾ cup water 2 ⁄3 cup roasted, unsalted sunflower seeds 3 Tbsp lemon juice 1 Tbsp apple cider vinegar 1 tsp garlic powder 1 tsp onion powder ¾ tsp salt ¼ cup minced parsley

DIRECTIONS 1. In a medium bowl, whisk together water, apple cider vinegar, coconut sugar and salt.

Add red onions, and submerge for at least 30 minutes.

2. Add all dressing ingredients, except parsley, to a blender, and blend on high for at least 1 minute, until dressing is very creamy. Stir in parsley.

3. Remove about ½ cup onions from pickling liquid,

and roughly chop. Refrigerate remaining onions in liquid for another use.

4. Divide spinach into four shallow bowls. Top with lentils, radishes, cucumber, croutons, pickled onions and a generous serving of dressing.

PER SERVING: 697 CAL; 30 G PROTEIN; 37 G FAT; 76 G CARB (22 G SUGARS); 1521 MG SODIUM; 18 G FIBER NUTRITIONAL VALUES CALCULATED AT HAPPYFORKS.COM/ANALYZER

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Vegan

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

DELICIOUS

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

’t miss You won r dairy in to the mea plant-based r u these fo reated just for c recipes rally readers by f u t a an che Live N ing veg hor n in w d ut a wa r kbook a and coo Reinfeld.

Ma r k

CHOCO TURMERIC REFRESHER

It’s so easy to create your own plant-based milk! Enjoy a guilt-free indulgence with this cashew-based beverage, chock-full of healthy fats, anti-inflammatory turmeric and magnesium-rich cocoa. Go the extra distance, and add one of my favorite superfoods: maca powder. SERVES 4

1 cup raw cashews 3 cups water, divided 4 medjool dates, pitted ¼ cup maple syrup, additional pitted dates or desired sweetener to taste 3 Tbsp cocoa powder or raw cacao powder 1 tsp ground turmeric ¼ tsp ground cardamom Pinch of ground black pepper 1 tsp maca powder, optional ½ tsp vanilla extract, optional

DIRECTIONS 1. Place cashews in a large bowl with ample water to cover. Allow to sit 20 minutes, up to 1 hour. Drain, and rinse well. Discard water.

2. Transfer cashews to a strong blender* with 2 cups of water, and blend until creamy. Add additional cup of water, and blend well. If you have a strong blender, you should have a completely creamy liquid.

3. Add remaining ingredients, and blend well. Serve chilled.

VARIATIONS: Replace cashews with other nuts and seeds, such as almonds, walnuts, pumpkin seeds or sunflower seeds. For optimal consistency, pour through a strainer

or seed-and-nut-milk bag in step one. *If you do not have a strong blender, add dates along with cashews in step two and blend well. Pour blended milk through a fine-mesh strainer or seed-and-nut-milk bag to strain out bits of cashews and dates.

Return milk to blender, and follow rest of instructions.

HOVER YOUR PER SERVING: 529 CAL; 9 G PROTEIN; 34 G FAT; 55 G CARB (34 G SUGARS); 199 MG SODIUM; 5 G FIBER

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

TRUFFLED SHALLOTSTUFFED MUSHROOMS A plant-based lemon-butter sauce puts these flavorful stuffed mushrooms over the top. Add more or less truffle oil, depending on its potency—and how much you love truffles.

Enjoy as an appetizer or side dish. MAKES 12 MUSHROOMS

12–14 medium-large cremini mushrooms ¼ cup water 1 Tbsp freshly squeezed lemon juice ½ Tbsp olive oil, optional Pinch of sea salt and ground black pepper FILLING 1 Tbsp olive oil ¼ cup minced shallot ½ cup tightly packed diced mushroom stems 2 Tbsp finely chopped walnuts ¼ tsp ground nutmeg ⁄8 tsp sea salt

1

Pinch of cayenne pepper Pinch of ground black pepper ¼ tsp minced fresh dill ¼ tsp truffle oil SAUCE 2 Tbsp Earth Balance or other plant-based butter 2 tsp freshly squeezed lemon juice ¼ tsp truffle oil ¼ tsp minced fresh dill ⁄8 tsp sea salt

1

Pinch of ground black pepper GARNISH 1½ Tbsp minced fresh chives 1 Tbsp minced red bell pepper White sesame seeds

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DIRECTIONS 1. Preheat oven to 375°. Clean mushrooms with a mushroom brush or a clean, slightly damp cloth. Remove stems. Place 12 of the mushrooms in a small casserole dish or baking sheet. Cut off very bottom portion of stems, and discard. Dice remaining stems, plus the two whole mushrooms if necessary to yield ½ cup, and set aside for use in the filling.

2. Add water, 1 Tbsp lemon juice and ½ tablespoon olive oil, if using, to the pan with mushrooms; toss well. Top with a pinch of salt and pepper.

3. Prepare filling. Place a small sauté pan over medium-high heat; add 1 Tbsp olive oil. Add shallots, and cook 2 minutes, stirring constantly.

Add diced mushrooms and remaining filling ingredients, except dill and truffle oil; cook 3 minutes, stirring frequently. Add dill and truffle oil; stir well. Taste, and add more salt if necessary.

4. Stuff mushrooms with filling, place in oven, and bake until mushrooms are just tender, approximately 15–20 minutes, depending on size of mushrooms. After 10 minutes, use a spoon to drizzle some of the liquid in the pan on the mushrooms to keep them moist.

5. While mushrooms are cooking, prepare sauce. Place a small sauté pan over low heat. Add Earth Balance, and allow to melt. Add remaining ingredients and stir well.

6. When mushrooms are done cooking, carefully place on a serving dish.

Drizzle with sauce, and top with chives, red pepper and white sesame seeds before serving.

PER SERVING: 48 CAL; 1 G PROTEIN; 5 G FAT; 1 G CARB (1 G SUGARS); 210 MG SODIUM; 0 G FIBER

SPRING 2020 | OPTIMUM WELLNESS

CAULIFLOWER ALFREDO

Tender on the inside and crunchy on the outside, these roasted and breaded cauliflower cutlets create a satisfying main course when served with a luscious and creamy dairy-free Alfredo sauce.

There is enough sauce for a double recipe of cutlets or to stir into cooked pasta. YIELDS 3-4 CUTLETS

CAULIFLOWER CUTLETS 1 medium/large cauliflower head ½ cup water 1½ Tbsp olive oil 1½ Tbsp freshly squeezed lemon juice 1½ tsp Italian spice mix, divided ½ tsp sea salt, divided ¼ tsp ground black pepper ½ cup unsweetened soy or almond milk (try Silk brand) ½ cup flour ½ cup panko breadcrumbs Pinch of crushed red pepper flakes, optional

PHOTO CREDIT

ALFREDO SAUCE 2½ cups unsweetened soy milk ½ cup roasted, unsalted cashews 3 Tbsp nutritional yeast

1 clove garlic, minced 1 tsp Italian spice mix ½ tsp wheat-free tamari soy sauce ¼–½ tsp sea salt, or to taste ⁄8 tsp freshly ground black pepper 1

⁄8 tsp crushed red pepper flakes 1

½ cup grated vegan mozzarella-style cheese, tightly packed (try Daiya) 1 Tbsp freshly squeezed lemon juice 1½ Tbsp finely chopped, fresh flat-leaf parsley 1½ Tbsp fresh basil chiffonade GARNISH 9 cherry tomatoes, halved ¼ cup thinly sliced green onion Parsley sprigs ½ tsp black sesame seeds

DIRECTIONS 1. Prepare cauliflower. Preheat oven to 400°. Cut off very bottom of cauliflower, and remove outer leaves.

Carefully cut cauliflower vertically into 1-inch cutlets. You should be able to cut three or four cutlets. Save loose florets for another dish. Place water, olive oil, lemon juice, 1 tsp Italian spice mix, ¼ tsp salt and black pepper in a nonstick casserole dish or baking sheet that will fit the cutlets; stir well. Add cutlets, flip once, and place in oven. Bake 30 minutes or until just tender. Do not overcook.

2. Meanwhile, pour soy milk in a shallow dish that will fit one cauliflower cutlet. Place flour in another shallow dish the same size. Place breadcrumbs, remaining ½ tsp Italian spice mix, remaining ¼ tsp salt and red pepper flakes, if using, in another dish of similar size; mix well.

3. Prepare sauce. Place soy milk, cashews, nutritional yeast and garlic in a strong blender; blend well. (If you do not have a strong blender, you can soak cashews in a bowl with ample water to cover for around 30 minutes

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to soften them. Rinse and drain well before adding to blender.) Transfer to a sauté pan over medium-high heat.

Add remaining ingredients except lemon juice, parsley and basil, and cook 10 minutes, stirring frequently.

Do not allow to boil. Reduce heat to low. Add lemon juice, parsley and basil; stir well.

4. When cutlets are done, remove from oven and allow to cool slightly.

One by one, carefully (they can be fragile) set in bowl with flour, coating only one side. Dip same side into bowl with soy milk; then dip same side into bowl with breadcrumbs. Return to baking sheet or casserole dish. Use remaining breadcrumbs to thoroughly coat top of cutlets. Return to oven, and bake 5 minutes. Place oven on high broil, and broil 5 minutes or until breadcrumbs are nicely browned but not burned. Top with sauce, cherry tomatoes, green onion, parsley sprigs and black sesame seeds before serving.

PER SERVING: 536 CAL; 24 G PROTEIN; 29 G FAT; 50 G CARB (18 G SUGARS); 1359 MG SODIUM; 8 G FIBER

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

MAPLE-ROASTED TEMPEH WITH HEMP-SEED PESTO STREET TACOS Tempeh, a protein-rich, soy-based product originating in Indonesia, is like a healthier tofu.

With a hearty and nutty flavor, the tempeh in this recipe is marinated and roasted. Served in a mini tortilla with a zesty hemp-seed pesto, it’s a wonderful starter course. Serve in larger tortillas, and you have a power lunch on the go.

MAKES 6 TACOS

TEMPEH 8 oz original Lightlife tempeh, cut into ½-inch cubes 1½ Tbsp safflower, sunflower or olive oil, or water 1 Tbsp wheat-free tamari soy sauce 1 Tbsp maple syrup ¼ tsp liquid smoke, optional HEMP-SEED PESTO 1 cup fresh basil, firmly packed (about 2 oz) ¼ cup olive oil 2 Tbsp hemp seeds 1 clove garlic, minced 1 Tbsp freshly squeezed lemon juice ½ tsp sea salt, or to taste ⁄8 tsp ground black pepper

1

⁄8 – ¼ tsp crushed red pepper flakes

1

1½ Tbsp nutritional yeast FILLING 6 mini tortillas ¼ cup baby arugula 3 Tbsp shredded purple cabbage 2 Tbsp diced fennel bulb 2 Tbsp grated and shredded carrots In summer 2020, Reinfeld will open the Vegan Fusion Culinary Academy in Boulder, Colorado.

The facility is the culmination of his dream to bring mindfulness, passion and compassion to the culinary world by encouraging more people to discover the pleasures and benefits of plant-based cooking. More at veganfusionacademy.com.

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SPRING 2020 | OPTIMUM WELLNESS

DIRECTIONS 1. Preheat oven or toaster oven to 375°.

Place all tempeh ingredients on a small baking sheet; toss well until tempeh is evenly coated. Allow to sit 5 minutes, up to 30 minutes. Toss again, and place in oven.

Cook 20 minutes, stirring tempeh after 10 minutes.

2. While tempeh is cooking, prepare pesto.

Place all ingredients in a blender or small food processor; blend or process until smooth. Transfer to a small bowl.

3. Prep taco fillings. You can also optionally warm tortillas in oven or a dry sauté pan over medium-low heat.

4. When tempeh is done, place arugula on tortillas.

Add tempeh, top with a dollop of pesto, add cabbage, fennel and carrots, and enjoy!

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VARIATIONS: You can replace tempeh with extra-firm or superfirm tofu. Get creative with your taco fillings by adding different colorful veggies and/or toasted nuts or seeds.

PER SERVING: 437 CAL; 14 G PROTEIN; 27 G FAT; 37 G CARB (6 G SUGARS); 725 MG SODIUM; 4 G FIBER NUTRITIONAL VALUES CALCULATED AT HAPPYFORKS.COM/ANALYZER.

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E AT | AROUND THE WORLD

THE SPICE OF LIFE

With its breadth of influences, Moroccan cuisine is exotic and innovative—and well worth exploring.

BY REBECCA T REON

Morocco hugs the western edge of North Africa, practically touching the southern tip of Spain. Centuries of cultural exchanges, dating as far back as the Phoenicians and Romans, influence its cookery.

A vital stop on the spice route between Europe, the Middle East and Asia, Morocco received spices from around the world that became key elements of its cuisine. Its food is a mix of Berber, Arabic, Andalusian, Mediterranean and even French cuisines.

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SPRING 2020 | OPTIMUM WELLNESS

“M

odern Moroccan cuisine has been shaped through its history by the traditions of the indigenous Berber communities, as well as the influences of the invading and colonizing nations and refugees,” says Ghillie Basan, author of numerous books, including The Modern Tagine Cookbook (Ryland Peters & Small, 2019) and Flavors of Morocco (Ryland Peters & Small, 2016). “As a result of all these influences, Moroccan cuisine is sweet and spicy, sour and salty, floral and buttery, and oozing with flavor.”

Among the best-known images of Morocco are its famed souks, or markets, maze-like and packed with vendor stalls full of bright-red, yellow and brown spices mounded in piles. The most typical are saffron, cinnamon, cayenne, turmeric, cumin and paprika, but many other spices and herbs are used, too. The country’s most exported spice blend is ras el hanout, a blend of 27 spices, used to rub on meat or fish, or stir into couscous.

“The foundations of Moroccan cuisine are the traditional tagines and couscous—most of the other dishes are built around these two important features,” Basan says. “Couscous, which is not a grain but tiny little ‘pasta’ pellets, is the national dish and is highly revered for religious and symbolic reasons.

There is an art to the preparation and eating of

Chicken Tagine with Preserved Lemon, Green Olives and Thyme

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(TAJINE DJAJ BI ZAYTOUN WAL HAMID)

Moroccan Maghrebi it, and it is often served mint tea (top left); as a course on its own.”

Jemaa el-Fnaa A typical meal will market square in Marrakesh, Morocco start with hot or cold (above); and salads, followed by a spices for sale in a traditional Moroccan tagine—vegetables and market (bottom left). meat or fish cooked in a conical earthenware pot.

A typical Berber dish, it is eaten directly from the pot (also called a tagine) using bread as an eating utensil. For more formal meals, a lamb or chicken dish or couscous topped with meat and vegetables comes next. Dwaz atay, or special cookies served with mint tea, the country’s most popular drink, can be served anytime. “The rituals of preparing, offering, sharing and receiving a glass of freshly brewed mint tea are deeply entrenched in Moroccan hospitality,” Basan says.

Breads include a durum wheat semolina, khubz, baguettes and flat or pan-fried breads. “The many varieties of leavened and unleavened breads play a big role in the cuisine,” Basan explains. Morocco lies on both the Atlantic and Mediterranean coasts, adding ample seafood to the menu, too.

Some of the other most common dishes in Morocco are harira—a hearty tomato-based soup made with meat, vegetables, lentils and chickpeas—and chicken with preserved lemon, roasted with tangy lemons and olives. “Moroccan cuisine is a feast for the senses,” Basan says.

This is a Moroccan classic, employing two of the most traditional ingredients: cracked green olives and preserved lemon. Refreshing and tasty, this dish can be made with chicken joints or a whole chicken. Serve with couscous and a side salad. SERVES 4-6

1 Tbsp olive oil with a nut of butter (about 1 oz) 1 organic chicken, roughly 3 lbs in weight 2 preserved lemons, cut into strips 6 oz cracked green olives 1–2 tsp dried thyme or oregano, divided Small bunch of flat-leaf parsley, finely chopped MARINADE 1 onion, grated 3 cloves garlic, crushed ¾ oz fresh ginger, peeled and grated Small bunch of fresh coriander, finely chopped Fingerful of saffron threads Juice of 1 lemon 1 tsp coarse salt 3–4 Tbsp olive oil Sea salt Freshly ground black pepper

DIRECTIONS 1. In a large bowl, mix together all ingredients for marinade; rub over inside and outside of chicken. Cover, and chill in refrigerator 1–2 hours.

2. Heat olive oil and butter in base of a tagine, or a heavy-based casserole pot, and brown chicken on all sides. Tip in any leftover marinade, and add enough water to come halfway up sides of chicken.

Bring water to a boil, reduce heat, and cover with a lid. Simmer about 50 minutes, turning chicken from time to time.

3. Add preserved lemon, olives and some of the thyme. Cover with lid again, and simmer 20 minutes. Check seasoning, and sprinkle the rest of the thyme and chopped parsley over the top. Serve immediately from the tagine with fresh bread or couscous.

PER SERVING: 534 CAL; 57 G PROTEIN; 30 G FAT; 6 G CARB (2 G SUGARS); 1245 MG SODIUM; 2 G FIBER

REPUBLISHED FROM THE MODERN TAGINE COOKBOOK

BY GHILLIE BASAN, RYLAND PETERS & SMALL. PHOTOGRAPHY ©RYLAND PETERS & SMALL

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Boost Your

IMMUNITY Spring into health with these five natural supplements.

BY RADHA MARCUM

Y

our immune system is made up of a network of cells, tissues and organs that work together to guard the body against infection and maintain overall health. While you may pay more attention to your immune health during the winter months, when colds and flu are prevalent, the truth is that your immune system has to work hard all through the year to protect you 24/7 from bacteria, viruses and other “foreign” invaders that enter through your skin, airways or digestive system.

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Your body fights invaders in two ways: innate immunity (physical barriers, such as skin, stomach acid, mucus) and adaptive immune responses (antibodies and specialized blood cells).

Healthy immune function often suffers when we eat too many processed foods, especially refined sugar, or when we encounter environmental toxins, says Sheila Kingsbury, N.D., R.H., and chair of botanical medicine at Bastyr University in Kenmore, Wash.

Fortunately, there are many ways to strengthen immunity.

Ample rest and exercise, and eating a well-rounded diet with plenty of antioxidant-rich fruits and vegetables—especially those with deep color, such as berries, dark leafy greens, and red and orange root vegetables—help keep your immune system in tip-top shape. Also, Kingsbury recommends these supplements for extra immune support to carry you healthfully through the change of seasons. »

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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

ELDERBERRY. The dark, round berries of the Sambucus nigra plant have been used for centuries to treat respiratory illnesses, partly because they contain anthocyanin, a potent antioxidant. “Elderberry has antiviral properties, tones the immune system and supports healthy mucous membranes,” Kingsbury says. “This is a safe, adaptable remedy.”

PROBIOTICS. According to research, healthy gut microflora (bacteria)—also known as probiotics— regulate the immune response and help the body resolve problems faster, Kingsbury says. These helpful bacteria fight off bad bugs and viruses, and keep inflammation in check, another plus for immunity because inflammation is the body’s normal response to injuries or infections.

How to take: Opt for probiotic-rich foods, such as yogurt or kefir with “live and active cultures,” sauerkraut, tempeh, miso and fermented nondairy beverages—plus prebiotic fiber in plant foods, such as roots and green leafy vegetables, which helps probiotics flourish. Add in probiotic supplements during and after illness.

Look for: Certain probiotic strains will likely work better for your particular body than others. It may take some trial and error, Kingsbury says. Opt for refrigerated products clearly labeled with specific strains; talk to the expert at your store about what’s right for you.

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How to take: Kingsbury recommends a teaspoon of syrup daily to beef up the immune system. If you get ill, increase the frequency to 3–4 times per day.

Look for: Honey-, sugar- or glycerin-based elderberry syrups; elderberry lozenges and teas; and elderberry as a component of complementary herb mixtures. Do not give honey-based syrups to infants 12 months or younger.

ASTRAGALUS. A popular herb in traditional Chinese medicine, astragalus battles bacteria, viruses and stress. “I recommend this herb particularly for people who get more than four to six colds per year,” Kingsbury says. Initial research on the herb shows that astragalus may work by stimulating and bolstering the immune system.

How to take: To reach full efficacy, astragalus should be taken for three to six months in tincture or glyceride form. Take 1 teaspoon per day for prevention, more if you’re feeling sick.

For adults, Kingsbury recommends astragalus in combination with eleuthero (Siberian ginseng), at 1⁄2 to 1 teaspoon per day. Take eleuthero only in the morning because it can have a stimulating effect similar to caffeine.

MUSHROOMS. In recent research, medicinal mushrooms—such as reishi, shiitake and turkey tail, among others—have been found to stimulate white blood cell production and boost immunity. The betaglucans in most mushrooms strengthen the immune system, and mushrooms’ polysaccharides modulate immunity. “Mushrooms are good for long-term and major episodes of illness, from colds to cancer,” Kingsbury says.

How to take: Mushrooms are most easily taken in capsules. Take 1–4 capsules per day, depending on the severity of illness. Mushrooms are safe to take long-term.

Look for: Supplements with a combination of mushroom species.

OMEGA-3.

FATTY ACIDS. Long revered for anti-inflammatory effects, omega-3s also balance the immune system, increasing or reducing immune response as needed. In one recent study, mothers who consumed 400 mg DHA (a popular omega-3) during pregnancy significantly reduced the likelihood that their children would catch colds during the first month after birth.

How to take: For general immune support, supplement with a 1,000-mg omega-3 fatty acid combination daily.

Kingsbury recommends 1 tablespoon of cod liver oil, for example.

Look for: Fish oil supplements containing at least 300 mg EPA that are independently verified free of mercury and other contaminants.

Look for: Well-known brands with independently verified ingredients.

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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

STOP Spring Sneezes Natural remedies to keep allergies from setting you back.

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

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S

pring is blooming— plants, trees and flowers are all coming alive. But for people who suffer from allergies, the season that beckons you to come smell the roses brings with it a feeling of dread—along with sneezing, stuffiness and itchy eyes. “Eight to 10 percent of adults and kids have hay fever,” says Amy Rothenberg, N.D., co-founder of Naturopathic Health Care in Northampton, Mass.

This number is even higher in other countries around the world, usually between 10 and 30 percent, says Rothenberg, likely due to exacerbation from pollution.

In 2000, there were 8,455 grains of pollen per cubic meter in the United States.

It is estimated that by 2040, this number will bypass 21,000 grains per cubic meter. What does this mean?

“Allergy season is more prevalent, symptomatic and lasts longer,” Rothenberg says.

“It has been lasting three to four weeks longer than it has in other years. And we have longer pollen seasons.”

So what to do if you’re an allergy sufferer? Short

of planning a vacation until allergy season is over, there are lifestyle and supplement considerations that can help you fend off the worst of it.

Start by cleaning up your diet, suggests Jody Shevins, N.D., of Longmont, Colo. “If you have food sensitivities or are eating sugar, you need to correct those things. If you have a dietary allergy, it will irritate you more if you eat those foods during allergy season,” she explains. “Eating sugar tends to make people more reactive.”

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Butterbur Often used to treat bronchitis and asthma.

It has been shown to be as effective as Zyrtec and Allegra, Rothenberg says.

In adults it helps battle hay fever. Recommended dose: 500 mg once or twice daily

Zinc Enhances adrenal function.

It is easy to get low on zinc, especially if you are stressed, Rothenberg says, but supporting the adrenals can lessen allergic reactions.

Recommended dose: 15–30 mg a day

Vitamin C This fend-off-a-cold vitamin is also good for fighting allergies, because it’s a natural antihistamine.

Recommended dose: Up to 1,000 mg, three to five times a day

Quercetin Stabilizes the mast cell membrane, so when allergens show up, you don’t release as much histamine.

It is also a flavonoid, so it can be found in colorful fruits and vegetables. If you eat the rainbow, you will get quercetin, Rothenberg says. Recommended dose: 1,000–3,000 mg daily

Probiotics Eighty percent of your immune system arises from your gut. A less diverse and robust microbiome compromises the immune system and makes it more susceptible to allergies.

Rothenberg recommends taking probiotics but switching them up each month to support the microbiome and make it more robust and diverse to balance immune function.

Rothenberg suggests taking probiotics before bed, so they are not competing with food digestion.

Nasal Saline Use nasal saline to clear your nasal passages and remove pollen from your nose hairs.

Also remember to hydrate.

If you have dried mucous membranes, they will be more vulnerable to irritation, Shevins says.

Essential Oils Try using lavender and menthol essential oils to open the nasal passages.

Turn on a humidifier, and drop a few of these oils in it to fill the air with moisture and a comforting aroma.

CLEAN YOUR EYELASHES If you are prone to seasonal allergies, then you are likely familiar with having itchy, even weepy eyes. There are a few things you can do for this, experts say.

First, wash your eyelashes in the morning when you wake up and again when you go to bed. If it is allergy season, you can even use mild soap or baby shampoo to give eyelashes a bit more of a scrub. Although we wash our face and hands, we do not intuitively think to wash our eyelashes. But our eyelashes are sticky, and they hold onto things such as pollen.

RAW HONEY AND APPLE CIDER VINEGAR Raw honey has been shown to diminish allergy symptoms— but it has to be local. Why? When you eat local honey, you are ingesting local pollen. So over time, you may become less sensitive to this pollen and may experience fewer seasonal allergy symptoms. Take honey with apple cider vinegar and water as a drink to balance immune function. It breaks up mucus and supports lymphatic drainage, Rothenberg says. Try: 1 tablespoon apple cider vinegar, 1 tablespoon lemon juice, 1 teaspoon honey.

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Sleep and stress should not be underestimated either, Rothenberg says.

People are more susceptible to a weakened immune system if they have excess stress or an underlying illness, or are lacking sleep.

Unmanaged stress can make hay fever worse, she adds.

The goal, Rothenberg says, is to develop a more robust and diverse immune system. For this, she recommends including fermented and cultured foods—such as yogurt, kefir, miso and kombucha—in your diet throughout the day. Having lower stomach acid also can help. For this reason, taking a daily dose of apple cider vinegar or bitters can optimize stomach function.

Another consideration, Shevins says, is pollen hygiene. “You want to keep pollen off of your dog and your own hair, eyebrows and clothing. If your kids are rolling around in the grass, have them come in, take a shower and change clothes.

And wipe down your dog with a washcloth,” she says.

If pollen is flying around, don’t hang the sheets out to dry. If you keep your windows open during the day or at night, cover your bed and pillowcases so pollen isn’t drifting in and landing on the very place where you are going to rest your head.

“Run a wet comb through your hair at night. Pollen is like Velcro; it sticks to everything,” Shevins says.

Ultimately, the aim of these efforts is to stabilize mast cells in your blood.

These are the cells that release histamine and cause the allergic reaction. When allergens enter the body through nasal passages or the digestive tract, your mast cells react by overloading the body with histamine. So, if you’ve tried all these lifestyle suggestions and you’re still sneezing, consider these other options.

Solutions Natural Vitamins and Body Care

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TRY Wonderful Watercress

This microgreen is small but mighty, adding a superfood component to many a dish.

Ofte garnish n delegated a , s so muc watercress de a superfo h more. This serves o “ flavor, is d, with a spic secret” includin loaded wit y, peppery cup con g vitamins A h nutrients, t , licious ains 106 perce C and K (one wil nt it as an ted in this spic DV). It’s deherb to y dish.

U dressin f gs, too, lavor sauces o se o r r add to favorite smooth your ie.

BY DINA DELEASA-GONSAR

Spicy Noodles with Watercress and Ginger Pork Balls SERVES 3-4

GINGER PORK BALLS 1 lb ground pork ¼ tsp white pepper ¼ tsp sugar ¼ tsp onion powder 1 tsp kosher salt 1 tsp ginger, grated 1 Tbsp shallot, minced ½ Tbsp scallions, finely chopped 1 Tbsp avocado or olive oil, plus more as needed

@ DISHITGIRLDINA

Dina Deleasa-Gonsar loves to create recipes and, in particular, experiment with ingredients.

56

SPRING 2020 | OPTIMUM WELLNESS

FUN FACT Watercress is an aquatic plant related to mustard, broccoli and wasabi.

DIRECTIONS 1. In a medium-sized bowl, add all ingredients for pork balls, besides oil. Combine ingredients with your hands, making sure shallots and scallions are distributed throughout mixture.

2. Put a little oil on your fingers to help with pork sticking to your hands. Pinch off a small amount of pork, roll into a ball and set aside on a plate. Repeat with remaining mixture, which makes 12-15 balls; set aside.

3. Drizzle avocado oil in a large pot, over medium-high heat.

Once oil is hot, add pork balls, being careful not to crowd the

pan. Fry in batches, until balls are brown on all sides, turning once; about 5 minutes. Set aside.

4. In same pan, add ginger and shallots. Add more oil if pan is too dry after frying. Sauté until fragrant, about 2 minutes.

5. Add fish sauce and vinegar, stirring 1 minute.

6. Add stock, lemongrass and lime zest. Stir and bring to a simmer. Add pork balls. Cover, and let gently simmer about 10 minutes.

7. Uncover and bring to a boil.

Add ramen noodles and boil 5 minutes.

8. Meanwhile, in a small bowl, whisk together sambal oelek and soy sauce. Add to pot, stirring gently. Remove lemongrass from pot and turn off heat.

9. Add watercress, stirring gently, letting it wilt.

10. Serve noodles in shallow bowls, dividing equally and adding extra broth to the bowls.

Top with cucumbers, sesame seeds and additional sprigs of watercress, if desired.

PER SERVING: 594 CAL; 8 G PROTEIN; 68 G FAT; 5 G CARB (1 G SUGARS); 322 MG SODIUM; 1 G FIBER NUTRITIONAL VALUES CALCULATED AT HAPPYFORKS.COM/ANALYZER

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

NOODLES 2 tsp freshly grated ginger ½ Tbsp shallot, minced 3 tsp fish sauce 2 tsp rice wine vinegar 4½ cups vegetable stock 1 lemongrass stalk, cut into 4 sections 1 tsp lime zest 6 oz ramen noodles (we used about 3 bundles of HemisFares Miwa Somen Thin Wheat Noodles) 2½ Tbsp soy sauce 2 tsp sambal oelek chili paste 1 cup watercress 1 English cucumber, thinly sliced Sesame seeds, for garnish

Available in select stores.

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