Optimum Wellness King Soopers Winter 2020 by Alive Publishing Group

WI D E WO R L D OF

P G. 1 8

H S I D E ON INNERS D

Y S EA

Win

250

in groceries! PG. 4

COMPLIMENTS OF

SERIOUSLY GOOD GLUTEN-FREE WINTER 2020

PG. 48

PLANT CURIOUS? SO ARE WE PG. 28

NATURAL SUPPS FOR A HAPPY GUT PG. 61

FROM THE EDITOR

The Wiggle Room Diet

love getting emails from readers with comments on our magazine. If I had the ability to stand by each of our racks (at more than 1,400 Krogers and their sister stores!) to hand out issues and chat with people face to face each time we print a new issue, I would do it. Our team of writers and recipe developers works hard each quarter to come up with fun, interesting, educational content; new product highlights; and yummy recipes to keep you—our readers—happy and healthy. Food and nutrition are ever-changing topics, and we strive to keep our fingers on the pulse of the latest trends. One of those highlighted in this issue is plant-based products. According to consumer-research company Mintel, the number of new food and drink products in the U.S. that mention “plant-based” in their name or on their packaging grew 268 percent between 2012 and 2018. The Plant Based Foods Association—formed in 2016 to educate consumers and support food companies and manufacturers, distributors and restaurant chains on public-policy issues related to plant-based eating—reports that, over the past year, U.S. retail sales of plant-based products have grown to $4.5 billion and that close to one-third of the U.S. population is on board to eat more plant products. So what does this mean? An article in The Washington Post about the trend noted: “While experts consider a ‘plant-based diet’ completely free of animal products, consumers have begun to see nuance in a term that evokes vegetables and healthfulness but spares diners the hard stop of ‘vegan’ or ‘vegetarian.’ They see a gentle nudge to eat more vegetables, not an admonition to stop eating meat—leaving, for some, just enough wiggle room to sneak in a scallop crudo...or a burger.” I’m one of those on the “wiggle room diet.” I eat mostly plant-based, but still consume dairy (cheese and yogurt mostly), as well as fish and meat on occasion. I’ve received many emails from readers complimenting us on our coverage of plant-based

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topics and our many meat- and dairy-free recipes. But I’ve also received comments lamenting our lack of discussion or inclusion of meat, particularly in recipes. We strive each issue to be as inclusive as possible but are also cognizant of research and studies that highlight the health benefits of certain ways of eating. And we are always excited to review and write about the latest and greatest natural and organic products. It’s both exciting and overwhelming to continuously learn about the remarkable number of ideas that Win brands are creating and launching $ in stores. And our job is to make in groceries! sure you know about them. In this issue, we share an array TURN TO PAGE 4 of new plant-based products and also offer an in-depth look at the growing world of yogurt. The options— from dairy to plant-based, French to Icelandic, low-sugar to high-protein—are mind-blowing. One of our recipe developers has also created a trio of delicious dips with yogurt-like kefir. Other recipes include an array of dishes and desserts using whole grains (pp. 38-40)—like millet and barley Rice Krispies–style treats; gluten-free baked goods where you’ll never know the wheat is missing (pp. 48-52); and one-pan/one-dish dinners, including Lemon Caper Salmon with Garlic-Parmesan Broccoli and Shortcut Roast Chicken and Vegetables pp. (43-46). Even with our “plants only” recipes, I like to encourage people to never be afraid to add fish or meat. It’s not a no-no. Enjoy this issue, and as always, please reach out to me with comments or questions. Here’s to your health—and some wiggle in your diet!

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Rebecca Heaton, Editor editor@livenaturallymagazine.com

LIVENATURALLYMAGAZINE.COM

CONTENTS WINTER 2020

Gluten-Free Goodies

43 BEGIN 5

recipe index Balsamic Beet Kefir Dip 64 Barley, Millet and CarrotJuice Rice Krispies Treat 40 Brownie-Bite Cookies 48

EAT

What to Eat When PLUS Ask the dietitian, the latest in collagen products, sustainable produce and eating for a healthy heart.

KITCHEN 18 Yogurt for All PLUS Plant-based products, chef tips, best foods for cold and flu, family meal planning, and new kitchen gadgets and cookbooks.

38 Dish It Up Nutritious whole grains give an array of dishes a tasty and healthy spin. 43 Fast & Flavorful Delicious one-pan and onedish dinners with simple prep and easy cleanup. 48 Healthy Kitchen You won’t miss the wheat in this selection of yummy gluten-free baked goods. 54 Around the World The flavors of Japan go far beyond sushi.

BOOST 57 Andrographis This Asian herb fights colds—and possibly flu, too.

Candied Ginger & Pecan Scones with Maple Glaze 52

58 Healthy Aging The right nutrients can help make aging a process you enjoy rather than dread.

Farro Tempeh Paella 40

61 Gut Health Prebiotics and probiotics for a healthy microbiome and brain.

TRY 64 Kefir in the Kitchen Three easy-to-make dips using this pourable version of yogurt.

AVAILABILITY OF PRODUCTS FEATURED IN THIS ISSUE MAY VARY BY STORE LOCATION. COVER // PHOTOGRAPHY: JENNIFER OLSON; FOOD STYLING: ERIC LESKOVAR; PROP STYLIST: NICOLE DOMINIC

WINTER 2020 | OPTIMUM WELLNESS

Buttermilk Biscuits with Scallions and Cheddar 49

Curry Chickpeas and Roasted Vegetables 45 Garlic and Avocado Kefir Dip 64 Kefir Artichoke Dip 64 Lemon-Caper Salmon with Garlic-Parmesan Broccoli 43 Oyako Donburi (Chicken and Egg Rice Bowl) 55 Orange Almond Butter Cake 50 Portobello-and-BlackBean-Stuffed Peppers 44 Red-Rice Goat-Cheese Arancini 40 Shortcut Roast Chicken and Vegetables 46 Thai Cabbage Salad with Quinoa Bread Croutons and Peanut Dressing 40

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

Say hello to FAGE TruBlend

ÂŽ

No added sugar? Tru. No sweeteners? Tru. 100% natural ingredients? Tru. Creamy and delicious? Tru. *

A delicious blended Greek yogurt with real fruit and no added sugar* or sweeteners. Product selection varies by store. ÂŠ 2019 FAGE USA Dairy Industry, Inc. Trademarks are used with the permission of FAGE International S.A.. All rights reserved.

*not a low calorie food.

Part of the Live Naturally family of Kroger magazines WINTER 2020

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EDITOR Rebecca Heaton CREATIVE DIRECTOR Lindsay Burke DESIGNER/DIGITAL Shannon Moore ASSISTANT EDITOR Kellee Katagi DIGITAL EDITOR Lauren Yeates DIGITAL PRODUCTION ASSISTANT Ashley McLeod COPY EDITOR Julie Van Keuren MARKETING OPERATIONS MANAGER Susan Humphrey CONTRIBUTING WRITERS Barbra Cohn, Nancy Coulter-Parker, Dina Deleasa-Gonsar, Genevieve Doll, Sarah Howlett, Kellee Katagi, Jeffrey Larsen, Kimberly Lord Stewart, Kara Nielsen, Rebecca Treon CONTRIBUTING ARTIST AND STYLISTS Jennifer Olson, Eric Leskovar, Nicole Dominic ADVERTISING SALES Deborah Juris, Susan Tauster, Dan Vincent PUBLISHED BY

www.hungryeyemedia.com 800.852.0857 PRESIDENT Brendan Harrington

BEGIN You write that “our body’s internal environment is always changing—and how you feed it during those changes matters.” Is that why you came up with the “What’s the Situation” section for what to eat in different life scenarios, such as when you’re stressed and hangry, when you can’t sleep, when you have a job interview?

Eating the ‘When Way’

Crupain: Yes. Life isn’t the same every day, so you have to be ready to deal with those things. These scenarios came from all over: experiences in our lives, with other people, things we know are important. We wanted them to be a wide variety. Some are very serious; some are less serious; some are in the middle.

How your daily food choices—and when you eat—can affect your health, energy, waistline and more. B Y R E B E C C A H E AT O N

n each of their medical careers, Cleveland Clinic chief wellness officer and New York Times best-selling author Michael Roizen, M.D., and Johns Hopkins faculty member and medical director for The Dr. Oz Show Michael Crupain, M.D., have emphasized the medicinal power of food. In their new book What to Eat When (National Geographic, 2019), the doctors tap into the science of food and how the food choices you make each day—and when you make them—can affect your health, your energy, your sex life, your waistline, your attitude and the way you age.

Crupain: We came up with

.D.

P. H .

Roizen: By eating in tune with your circadian rhythm [a natural process that regulates your sleep-wake cycle], you get an advantage to your energy level, your health level, your sleep and to maintaining a normal weight.

Mich

Roizen: The data on the effects of when you eat started

Describe the “When Way” of eating.

four guidelines for the When Way: 1) Eat when the sun is Crupain: You just keep going. out—sync with your circadian Our plan helps to gradually get rhythm, because the people to a different whole point of way of eating, because circadian rhythm is to biologically it’s better make us efficient, for to make changes our body to do the right gradually. The first 15 thing at the right time; days focus on 2) Eat more food early, adjusting the size and less later—aim to time of meals. The consume 75 percent of second half is focused your daily calories on the what: Eat more before 2 p.m.; 3) Try to plants and less sugar. be consistent with your By the end of 31 days, day-to-day eating; and your body should be ha , el F . Ro i zen 4) Don’t stereotype ready to keep doing foods—who says you this forever. But if it’s can’t have eggs or not, that’s OK too. You oatmeal for dinner or a can go back and try black-bean burger or again or take longer. lC , r u p a i n , M . D. salad for breakfast? c

Crupain: The collective diet industry has spent a lot of time addressing the “what” part of eating: fruits versus fries, nuts versus chips, etc. But we’ve spent little time on the “when.” Mike and I are both on the board of HealthCorps [a health-education charity founded by Dr. Mehmet Oz], and a few years ago I told Mike I wanted to come to the Cleveland Clinic and work on a project with him. He said, “Let’s write a book together.”

accumulating about 10 years ago in animals, three to four years ago in humans. As we took a closer look, we decided that we needed to write about it. There was enough data to make people understand that this really is very important to how long and how well you live.

You offer a 31-day plan. After one gets through that, what’s next?

SHUTTERSTOCK, COURTESY NATIONAL GEOGRAPHIC

What alerted you to the importance of adding time as a variable to healthy eating?

Roizen: These are things that patients have asked us about. I’m a science nerd, and there was also data that took us to this variety of situations.

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BEGI N | D ID YO U KN OW ?

eed another reason to eat at home? Not only does home cooking usually serve up cleaner ingredients and healthier meals, a new study by researchers at the Silent Spring Institute and published in the journal Environmental Health Perspectives outlines how it also can reduce our exposure to harmful PFAS chemicals. Also known as per- and polyfluoroalkyl substances, PFAS are a class of chemicals commonly used in nonstick, stain-resistant and waterproof products; in particular, they are found in takeout and fast-food packaging. PFAS have been linked to numerous health conditions, including cancer and decreased fertility, and because the possibility for exposure is so widespread, scientists are concerned about the health risks they pose. “This is the first study to observe a link between different sources of food and PFAS exposures in the U.S. population. Our results suggest migration of PFAS chemicals from packaging into food can be an important source of exposure to

these chemicals,” says study co-author Laurel Schaider, Ph.D., an environmental chemist at Silent Spring. Researchers found that people who ate at home, with most of their meals coming from food purchased at a grocery store, had significantly fewer PFAS in their bodies than those whose meals were not primarily homemade. The suggestion is that fast food and food from restaurants may have greater contact with food packaging containing PFAS. Food packaging can also contain other chemicals of concern, says co-author Kathryn Rodgers, a staff scientist at Silent Spring. In recent years, consumers have put pressure on manufacturers to remove hormone-disrupting compounds such as BPA and phthalates from packaging and products. “These latest findings will hopefully help consumers avoid these exposures and spur manufacturers to develop safer food-packaging materials,” Rodgers says. —Nancy Coulter-Parker

LIFT YOUR SPIRITS WITH COFFEE To fight depression, try…drinking coffee? Yep, a study in Japan, published in the Journal of Epidemiology, found that coffee consumption seemed to ward off depressive symptoms, much better than green tea. The study was done with elderly women, but different studies have yielded similar results with other demographic populations. For example, research published by DON’T FORGET Cambridge University Press examined THE CREAMER about 2,300 middle-aged Finnish men Made with fresh cream from and found that those who drank the most coffee its yogurt-making process, were the least likely to show signs of depression. plus milk, cane sugar and Meanwhile, drinking tea or consuming caffeine natural flavors, Chobani’s in non-coffee forms didn’t diminish depression new Coffee Creamer adds risk, researchers found. More research is needed simple sweetness to a hot cup of joe. Comes in several to determine what gives coffee its mood-boostflavors, including Vanilla ing powers. —Kellee Katagi and Hazelnut.

WINTER 2020 | OPTIMUM WELLNESS

Don’t Make Big Decisions on an Empty Stomach Grocery shopping when you’re hungry is typically not a good idea—you’re likely to fill your cart with unhealthy or overly indulgent items. But recent research from the University of Dundee suggests that hunger can affect far weightier decisions than what to buy at the store. In the study, researchers asked participants questions relating to food, money and other rewards when satiated and again when they had skipped a meal. Researchers discovered that when participants were hungry, they settled for shortterm gratification (whatever food was presented) and strayed from or delayed decision-making on longer-term goals, such as financial planning. Data from the study indicate that hunger makes people more impulsive, even when the decisions they are asked to make will do nothing to relieve their hunger. “This work fits into a larger effort in psychology and behavioral economics to map the factors that influence our decision-making,” researcher Dr. Benjamin Vincent says. “Say you were going to speak with a pensions or mortgage adviser—doing so while hungry might make you care a bit more about immediate gratification at the expense of a potentially more rosy future.” –RH

SHUTTERSTOCK (3)

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NO-WHEY PROTEIN

ZORA AND JOSH TABIN and their two kids have always loved hiking and exploring in the outdoors. But when sugary energy bars weren’t doing the trick to keep the family fueled on their adventures, Zora decided to come up with her own bar recipe. That was the start of Wild Zora. “I remember being out on hikes with the family, and we would give the kids bars we’d bought at the store. They would eat them, and then 30 minutes later they’d be starving,” Josh says. He and Zora would look at the label and think, “They just ate over 300 calories; how could they possibly be hungry?” After some research, the parents realized that the bars were made predominantly of grains, starches and sugars, all of which metabolize quickly. So, Zora focused on creating her own option: bars made with dehydrated meats, vegetables, and even fruit. When the kids brought their homemade bars to school, their friends would ask, “What are those? Can we get some, too?” Zora went from making bars in her dehydrator at home to using an industrial facility. Today, the Loveland-based natural meat and veggie bar company offers healthy bars made with grass-fed beef @ WILDZORAFOODS and free-range turkey, and natural and organic fruits and vegetables. “The ingrediFor more info, ents are the same stuff we eat for dinner, visit wildzora.com. just combined into a bar,” Josh says. They’ve also expanded into freeze-dried meals, soups, fruits and teas. “If people can have food that is healthy but also convenient, they’ll enjoy more freedom and have the health to enjoy a long life,” Josh says. That is the Wild Zora mission.

WINTER 2020 | OPTIMUM WELLNESS

Check them out at your local King Soopers, or read more about the company at nocow.com.

COURTESY WILD ZORA & NO COW.

Wildly Delicious

With a busy work schedule and trying to fit in time for the gym, Denver-based Daniel “D” Katz relied on protein bars to keep him going between meals and after hard workouts. But the only bars he could find contained whey (a dairy protein), which gave him terrible stomachaches. Katz had been a serial entrepreneur since age 12—from operating an eBay/ Craigslist electronics business to reptile breeding to making energy drinks—so after reading statistics about the number of Americans (60 percent) who have trouble digesting milk protein, Katz got an idea for his next business, No Cow. No Cow bars are high-protein, low-sugar and dairy-free (hence the name), made with a proprietary blend of almonds and pea and rice protein, and sweetened with stevia and monk fruit. And they’re a mere 180 to 210 calories per bar. “I eat very healthy, and I love creating a product that can have an impact on other people’s lives who struggle with the same issues as I do or are in search of a healthy protein bar,” Katz says, adding that his bars are great for a light breakfast, anytime snack or post-workout fuel. DA Flavors include Peanut Z T NIE L “D” KA Butter Chocolate Chip (“I love peanut butter,” Katz says), Chocolate Fudge Brownie and Lemon Meringue Pie, with more coming out in the next few months.

Here’s the skinny on

SlimFast Keto ®

You’ve probably been hearing a lot about this hot diet called Keto. But before you dive into the research, let us break it down for you.

HOW DOES THE KETO DIET WORK? On the Keto diet, your body reaches a state of ketosis. How? You constrain carbs and consume moderate protein and high fat. Sound complicated? Not anymore.

New SlimFast Keto tastes great, is part of a clinically

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* When used as part of The SlimFast Plan (a reduced-calorie diet, regular exercise, and plenty of fluids). Read label prior to use. Check with your doctor if nursing, pregnant, under 18, or following a doctor prescribed diet. ^Message and data rates may apply. For the SlimFast privacy policy go to SlimFast.com/privacy-policy. For terms and conditions go to SlimFast.com/legal. § See Nutrition Facts for Saturated Fat content. Not a low calorie food. © SlimFast® 2020.

B EBGEIG NI N| S| USSUTA S TA I N IANBAI LBIITL YI T Y

KROGER TAKING STEPS TO REDUCE FOOD WASTE In the U.S., one in nine people struggle with hunger every day, while 40 percent of food produced in the country goes uneaten—including food waste created in households. According to research by ReFED, a national nonprofit working to reduce food waste, 20 percent of safe-to-eat food is estimated to be discarded every year because date labeling on food products confuses consumers.

LASTS

An innovative technology called Apeel™ is helping to reduce food waste. B Y R E B E C C A H E AT O N

here’s nothing worse than buying fresh produce and having it go bad before you’re ready to eat it. Enter Apeel, a 100 percent plant-derived spray that coats produce so it will last longer. The innovative coating was developed by James Rogers, who was working on his Ph.D. in materials science at the University of California Santa Barbara. Rogers discovered that by using certain natural molecules, he could create a barrier or extra “peel” on produce to slow the rates of water loss and oxidation, the primary culprits of spoilage. Apeel avocados are now available across the country in Kroger and its affiliate stores, including King Soopers. “When you pick up an Apeel-treated avocado, on first glance you can’t really see or smell that it’s any different from other avocados, but over time if you compare a coated one with an uncoated one, you will notice the latter will spoil faster,” says Jessica Vieira, Apeel’s director of sustainability, adding that Apeel produce lasts two to

WINTER 2020 | OPTIMUM WELLNESS

three times longer. The company, Apeel Sciences, continues to refine its spray to work on more kinds of produce. According to Vieira, although the spray’s main ingredients are pretty consistent, the formulations are different for each type of fruit or vegetable. “We’ve proven that it’s effective on about three dozen types of produce, but it’s an extensive process to bring to market,” she says. Kroger Cincinnati has recently begun a pilot test of Apeel limes and asparagus. “Kroger is excited to offer more customers Apeel avocados and introduce longer-lasting limes and asparagus, marking another milestone on our journey to achieving our Zero Hunger | Zero Waste vision,” says Frank Romero, Kroger’s vice president of produce. “Apeel’s innovative, food-based solution has proven to extend the life of perishable produce, reducing food waste in transport, in our retail stores and in our customers’ homes.”

COURTESY KROGER; Z WRAPS

Produce That

Kroger and its affiliate customer reads “Use By” folstores are working to change lowed by a date, it indicates this. As part of its Zero the deadline for when the Hunger | Zero Waste social item is no longer safe to eat. impact plan to end hunger “Best if Used By is in communities where its used to represent food qualstores operate and eliminate ity. If a customer reads “Best waste across the company if Used By” followed by a by 2025, Kroger is standarddate, it indicates the deadizing date labels for its “Our line for guaranteed freshBrands” food products—inness but does not affect the cluding Simple Truth, Private product’s safety. Selection, Fresh Selections The simplified labels will and more—and providing apply to multiple categories, simpler, easier-to-underincluding dairy, deli, bakery, stand product quality and and fresh and frozen grocery. safety information. So, what does this mean for shoppers? Throughout this year, Kroger will be transitioning its food products to feature WE LIKE one of the following Eco-Friendly Food Wraps date labels: No need for plastic bags or plastic “Use By” is wrap with Z Wraps Reusable Beeswax used to represent Food Wraps, made with patterned cotton food safety. If a fabrics layered with organic beeswax, jojoba oil and tree resin. Use these rewashable wraps for to-go lunches or snacks, or as a lid cover. Durable for up to 100 washes. Multipack of three sizes, $21.95; thegrommet.com.

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

Edible Beauty Foods and supplements with nutrients to nourish hair, skin and nails. BY KARA NIELSEN

GUMMIES Many beauty-enhancing foods are actually supplements in gummy formats. Sundown Naturals Biotin Gummies support skin, nails, bone health and immunity. They come in raspberry, orange, grape and cherry flavors, making for a tasty shot of vitamin B7 (aka, biotin). Grapefruit Glam– flavored Olly Undeniable

WINTER 2020 | OPTIMUM WELLNESS

Beauty multivitamin gummies provide biotin plus vitamins C and E, which help the body produce collagen. Another Olly product that touts “beauty from the inside out” is Vibrant Skin in Plump Berry flavor; it taps the powers of hyaluronic acid, collagen and sea buckthorn, a tart berry high in vitamin C that also promotes collagen production. Hyaluronic acid hydrates the skin and is typically found in face moisturizers and serums.

POWDERS & BARS As for collagen, many food-like products serve up hefty doses of bone-derived collagen for those seeking joint support, as well as healthier skin and nails. Ancient Nutrition has bone-broth collagen and multi-collagen protein powders that can be added to smoothies for a regular beauty boost. The Bulletproof Collagen Protein Bar is made from cashew butter, grass-fed collagen and other good fats for satiety, plus flavorings like chocolate-chip cookie dough, upping the yum factor for edible beauty bites.

BEVERAGES Beauty beverages are also available. Vital Proteins Collagen Water, in a host of fruity flavors like Blueberry Mint and Blackberry Hibiscus, offers 10 grams of bovine collagen per serving. Medlie Glow Veggie Shot with Collagen refreshes and beautifies with cucumber, lemon and celery, blended with collagen protein, all in a 2-ounce shot.

NOVELTIES Supportive collagen is also turning up in oatmeal cups from Purely Elizabeth and in a novel frozen dessert, Radiant Beauty Ice Cream, made from a blend of nut and oat milks, plus collagen and keratin. Thanks to flavors like Earl Grey Dark Chocolate and Oatmeal Almond Crunch, anybody will be willing to sample a spoonful of this edible beauty.

SHUTTERSTOCK

t goes by many names yet is not well understood: Edible beauty. Beauty from within. Skingestibles. Call it what you will, but the goal of products associated with these terms is to supply the body with nutrients that will protect skin, nourish and restore hair, and toughen fingernails. Nutrients up to the task range from familiar vitamins C and E to collagen protein from animal and fish bones, and various roots, herbs and even medicinal mushrooms. Edible beauty products are multiplying, thanks to keen interest in battling sun damage on faces and skin and protecting them from future degradation, in staving off signs of aging, and in keeping bones and joints strong and supple. They can also offer relaxation and sleep benefits, good bugs for gut health, and energy balancing, all of which contribute to glowing skin and a healthy body. How do they do it all? And, do they taste good?

Expires 4/30/2020

Do Not Double

BEGIN | ADVICE

Ask the Dietitian

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

Three of the best liquid oils are olive, canola and flax oil. Olive and canola oils have a hefty amount of monounsaturated fat and little saturated fat. Flax oil is also low in saturated fat, but it gets a gold star for having a nice dose of ALA (alpha-linolenic acid) omega-3 fats. However, if you’re cooking at high heat (over 400°), you want an oil that is stable and doesn’t smoke. Commonly, peanut, corn and soybean oils are used at this heat for frying, but they don’t confer as much health benefit as the ones previously mentioned. Somewhere in the middle stands “light/refined” olive oil (smoke point of about 430°). This should be the one in your grocery cart for any sautéing or pan-frying.

Can you please explain what FODMAP means and the benefits of a low-FODMAP diet?

FODMAP stands for “fermentable oligosaccharides, disaccharides, monosaccharides and polyols.” Yes, it’s a mouthful! This is a fancy way of summarizing the short-chain carbohydrates (fibers, sugars and sugar substitutes) that can be gas producing, bloat causing, stomach cramping and diarrhea inducing for people with irritable bowel syndrome (IBS) and certain other digestive sensitivities. It’s reported that approximately one in seven people worldwide suffer from IBS. Studies by Monash University in Australia have shown that about 75 percent of those people experience relief of their symptoms by following a low-FODMAP diet. FODMAP foods can be found just about everywhere: from some fruits and vegetables to specific beans, grains, Need to talk with a dietitian? nuts, teas, dairy, alcohol Head to krogerhealth.com/nutrition/virtual-dietitians to set up a private nutrition-counseling appointment. and sweeteners. Selecting more foods on the

low end of the FODMAP spectrum and fewer on the high end could improve digestion and absorption if you suffer from icky gastrointestinal (GI) symptoms. Choosing green beans over asparagus, honeydew melon over watermelon, almond milk over cow’s milk, tofu over baked beans, walnuts over cashews, or quinoa over couscous are some simple tweaks that could alleviate stomach discomfort. If you’re unsure whether a low-FODMAP diet is right for you, consult with your doctor to confirm whether you have IBS. Next, work with a dietitian to eliminate your trigger FODMAP foods (not all high FODMAP foods affect people equally) for a two- to six-week trial period. Then, reintroduce FODMAP foods in a stepwise process with your dietitian to identify troublesome foods and lay out a customized long-term eating plan. Further resources on the FODMAP diet: Monash University FODMAP App (monashfodmap.com) and Nestlé Health Science Low FODMAP Central (lowfodmapcentral.com).

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.

WINTER 2020 | OPTIMUM WELLNESS

SHUTTERSTOCK

What is the healthiest cooking oil (or oils) and why?

Have a nutrition- or diet-related question? Send it to editor@livenaturallymagazine.com.

BEGIN | FOOD AS MEDICINE

EATING FOR A HEALTHY HEART Smart food choices to keep this most-important organ pumping without skipping a beat. B Y K I M B E R LY L O R D S T E W A R T

hen we think of matters of the heart, it’s often around love and heartache. But when you get to the heart of it, this central organ is supported by your circulatory system. Science points to some everyday foods and supplements that benefit your heart. The American Heart Association (AHA) recommends foods abundant in healthy fats—such as nuts, seeds and fatty fish—as well as fruits, vegetables and whole grains, to keep blood pressure and cholesterol in a healthy range. Beyond that, the following specific foods can enhance heart health.

JACKFRUIT.

A primary heart-disease contributor is damage to the lining of the vascular system. This may occur from uncontrolled blood pressure and high LDL cholesterol. A recent study shows that a daily glass of unsalted tomato juice could diminish both of these risk factors. When study participants drank a daily 6.7 ounces (200 milliliters) of unsalted tomato juice for one year, a majority saw significantly lower blood pressure. Heart-damaging LDL cholesterol levels also decreased from an average of 155 to 149.9 mg/dL.

WINTER 2020 | OPTIMUM WELLNESS

GOOSEBERRIES. These bright and tasty berries come in a variety of colors: green, light yellow, pink, red and even dark purple. They can be tart or sweet, but above all, they are packed with nutrients that are good for your heart. Gooseberries are rich in antioxidants and phytonutrients that prevent LDL cholesterol from oxidizing in your blood. They also contain substantial amounts of potassium, which improves bloodvessel health and helps maintain a regular heartbeat.

This Asian tropical fruit—a relative of the fig, mulberry and breadfruit family—continues to pop up in stores and in packaged meals as a meat replacement. As plant-based foods gain more attention, this one is stellar for high fiber and potassium. In its green form, the fruit makes an excellent replacement for meat in dishes like tacos, enchiladas and pulled pork. When it comes to heart health, jackfruit contains potassium, which helps the body decrease blood pressure and aids in the function of the heart and circulatory system. The AHA says healthy adults should get 4,700 milligrams of potassium per day—raw jackfruit contains 739 milligrams per cup. Emerging research also shows that jackfruit may reduce LDL cholesterol.

FISH OR FISH OIL. SUPPLEMENTS. Yes, eat more fish. It’s common advice for heart health. But how much, and are supplements beneficial? The AHA recommends eating 8 ounces per week to reduce risk of congestive heart failure, coronary heart disease and sudden cardiac death. If eating fish is not possible, a recent large population study shows that when people take fish-oil dietary supplements regularly, heart-disease risk also lowers significantly. Check with your doctor on dose and whether this is the best option for your health.

SHUTTERSTOCK (5)

TOMATO JUICE.

2G SUGAR.

PRETTY SWEET, HUH?

80%

LESS SUGAR

CARBS PER 6oz

THAN AVERAGE GREEK YOGURT*

KI TCHEN A S K T H E C H E F P 2 4 // P L A N T - B A S E D P 2 8 // D E - S T R E S S F O R D I N N E R P 3 2

Yogurt is a worldwide, centuries-deep phenomenon that blesses your belly with good bacteria and your palate with pleasant taste. B Y K E L L E E K ATA G I

ew things are buzzier in today’s health circles than the microbiome and probiotics, the good bacteria that feed it. It’s no wonder, then, that yogurt—which develops from bacterial cultures—now takes up so much real estate in the grocery cooler. Many yogurts contain added probiotics and vitamin D (another trending ingredient), as well as nutrients like calcium, potassium, vitamin B12 and riboflavin. As yogurt’s popularity has grown, so have healthier options. Lowersugar and higher-protein varieties are more common, as are offerings with proprietary probiotics. Yogurt styles from around the world have arrived stateside (see “Yogurt Internationale” on p. 22), and creative plant-based alternatives not only abound, but are continually getting tastier (see “Plant Cultures” on p. 20). Another welcome trend is the use of natural ingredients like carrot juice and turmeric for coloring. Wading through the options can feel more like deep-sea diving, so here we present a few of our favorites to make navigation easier.

WINTER 2020 | OPTIMUM WELLNESS

GREEK

PROBIOTIC

OUR PICK.

Chobani

GoodBelly Probiotics

Why we like it: Variety is king with this extra-creamy yogurt brand. Choose from lower-sugar options (45% less sugar than conventional yogurts), “flip” containers with tasty mix-ins, abundant flavors and nodairy alternatives (see p. 20).

Why we like it: Every 5.3-ounce serving of this creamy yogurt serves up 1 billion CFUs of probiotic star BB-12, which may help support healthy digestion when consumed daily. GoodBelly is made from lowfat milk and contains zero lactose and 11 grams of protein. And did we mention it tastes great?

Fave flavors: Madagascar Vanilla & Cinnamon, Strawberry Rhubarb, Almond Coco Loco Company shout-out: Chobani collaborates with both Fair Trade USA and the World Wildlife Fund.

ALSO TRY. FAGE This popular brand started in Greece in 1926. It’s super rich and creamy, made with only milk and live active yogurt cultures.

DRINKABLE GOODNESS

Fave flavors: Peach, Black Cherry Company shout-out: GoodBelly also offers probiotic bars, juices, shots and more.

ALSO TRY. Activia An early adopter in the probiotic yogurt world, Activia uses three live and active probiotic culture varieties in every product, including a proprietary strain.

One of the latest U.S. trends— drinkable yogurt—has been a staple for centuries throughout Asia, Scandinavia, parts of Africa and more. The nutritional profile is comparable to thicker yogurts, and it’s easy to use in cooking or smoothies, as a mealtime

SHUTTERSTOCK

MODERN YOGURT

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

WI D WORLE D OF

KIDS

HIGH-PROTEIN

LOW-SUGAR

OUR PICK.

Stonyfield Organic

Noosa

FAGE TruBlend

Why we like it: Kids are picky. So, whether yours prefer a pouch, a tube or a cup—or whole or low-fat milk—Stonyfield has you covered. Little ones love the flavors, and parents appreciate that all Stonyfield offerings are 100% organic and non-GMO.

Why we like it: This Australia-inspired, Colorado-made creamy yogurt just got even better with its new Hilo yogurt—a high-protein (12 grams per serving), low sugar (30% less than most Greek yogurts) variety. Sweetening comes from North American wildflower honey and real fruit, while the milk is from Colorado cows.

Why we like it: This new Greekyogurt offering from longtime favorite FAGE has health on lock: no added sugar, no sweeteners; 100% natural ingredients, non-GMO; 13 grams of protein; and blended with real fruits for excellent flavoring—with no funky aftertaste.

Fave flavors: Blueberry, Mixed Berry

Company shout-out: FAGE products are Non-GMO Project Certified.

Fave flavors: Strawberry Banana, Blueberry Apple Carrot Company shout-out: Stonyfield has been all-organic since 1983, long before organic was cool.

ALSO TRY. Danimals The kid-friendly packaging houses yummy yogurt with no artificial flavors or colors, and multiple live and active cultures.

Company shout-out: A fourthgeneration Colorado dairy farmer tastetests every batch of Noosa yogurt.

ALSO TRY. YQ Protein by Yoplait Made with ultrafiltered milk (read: 99% lactose-free), and 15–17 grams of protein per serving.

Fave flavors: Vanilla, Strawberry

ALSO TRY. Two Good This non-GMO brand contains just 2 grams of sugar (none of which is added sugar), plus a bit of stevia.

LEMON DIJON DRESSING beverage or as a standalone snack. Many varieties include gut-friendly probiotics. Brands to try: Chobani and Activia. Or, go for one of the newest new trends and opt for plant-based drinkables, such as those from Califia Farms. Califia uses a blend of almond

milk and coconut cream to achieve a smooth, yogurt-y taste—without dairy. Each serving contains 10 billion CFUs of live cultures, including Bifidobacterium (BB-12). The drinks make an excellent base for smoothies, frozen treats and dressings. Try this recipe:

Thoroughly mix juice of 1 lemon, 2 Tbsp yellow mustard, 3 Tbsp Dijon mustard, 1 thinly sliced shallot, ¼ cup Califia Farms Unsweetened Probiotic Dairy Free Yogurt, and salt and pepper to taste.

FOR MORE YOGURT-BASED RECIPES, VISIT LIVENATURALLYMAGAZINE.COM. LIVENATURALLYMAGAZINE.COM

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

PLANT CULTURES CHOBANI Greek-yogurt powerhouse Chobani weighs in with a coconut milk blend that closely mimics traditional dairy yogurts. The line uses only natural, non-GMO flavors and colors; has about 25% less sugar than most of its competitors; and brims with billions of probiotics. Keep an eye out for an oat-based product as well. Fave flavors: Peach, Strawberry

WI D WORLE D OF

Get your yogurt fix— nondairy style—with these plant-based brands. An ever-expanding section of the yogurt aisle is now dedicated to dairy-free options. The base “milks” have expanded far beyond just soy or coconut to include almond, oat, flax, cashew and even pili nut (see Lavva, below). The wide variety makes it more likely than ever that you can find one tailored to your taste. Here are brands that are doing it right.

SILK Fans of this brand have a lot to choose from, including popular soyand almond-based lines, as well as the newer Oat Yeah, which is fortified with a full 50% of your daily vitamin B12 and 10% of your vitamin D requirements. Fave flavors: Dark Chocolate Coconut Almondmilk, Peach Mango Soymilk, Mixed Berry Oat Yeah

SO DELICIOUS These certified-vegan, non-GMO yogurt alternatives come in coconut-based (made from organic coconuts) and oat-based (made with gluten-free oats) varieties. They’re bolstered with half of your recommended daily B12, 10–15% of your calcium and 10% of vitamin D. Fave flavors: Key Lime Coconutmilk, Spiced Pear & Fig Oatmilk

LAVVA This tasty brand wins points for uniqueness in both flavor (slightly tart and a bit nutty) and base ingredients (coconut, cassava, plantains, lime juice and pili nuts, which are from the Philippines). It has no added sweeteners, and provides seven vegan probiotic cultures (50 billion CFUs) plus prebiotics (from plantains). Fave flavors: Strawberry, Pineapple

WINTER 2020 | OPTIMUM WELLNESS

KITE HILL Almond milk is the canvas for this creamy plant-based, non-GMO offering that uses traditional yogurtmaking cultures and techniques. Enjoy one of their five flavored options, or go for plain unsweetened with just 1 gram of sugar per serving. Fave flavors: Peach, Raspberry

Choose from flavors like Strawberry, Mango, Unsweetened and Super Berry. Enjoy them by the sip, added to overnight oats or blended into a smoothie. With 10 billion live, active probiotics. Product selection varies by store.

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

YOGURT INTERNATIONALE Since the early 1990s, Americans have been loving Greek yogurt, a dense-and-creamy version that has the liquid whey strained out, making it a low-lactose, high-protein option. But other nations have their own yogurt styles that are starting to hit U.S. shelves, such as drinkable versions—as you’ll find throughout Asia (see “Drinkable Goodness” for more)—and thicker varieties from parts of Europe, such as:

ICELAND Also called skyr (pronounced “skeer”), Icelandic yogurt is made similarly to Greek yogurt (with the whey strained out), but it requires 4 cups of milk to make 1 cup of yogurt, versus a 3-to-1 ratio for Greek. The result is a yogurt that’s even thicker and higher in protein—and usually less tart.

WI D WORLE D OF

Cooking with Yogurt As cooking staples go, plain yogurt is a versatile ingredient to keep on hand. It can be used as a nutritious substitute for sour cream, mayonnaise or buttermilk in most recipes. You can also use it to cut down on butter when baking: Replace half the butter with half as much yogurt—for example, for 1 cup of butter, use half a cup of butter and a quarter cup of yogurt. For oil, exchange half the oil for threefourths the amount of yogurt. OTHER GREAT WAYS TO INCORPORATE YOGURT INTO YOUR COOKING: Use as a base for sauces, meat marinades and dressings. Stir into soups for a creamier texture.

ICELANDIC PROVISIONS

SIGGI’S

Be sure, however, to observe the following cautions: Thick, creamy and rich in protein− each all-natural cup has more protein than sugar−this brand is made simply, with an average of 6 ingredients.

FRANCE Unlike Greek yogurt, French-style yogurt isn’t strained at all. Instead, cultures are placed in small, individual glass jars to develop over about eight hours. The extra-thick product is then flavored and sold in those same glass jars.

OUI BY YOPLAIT WINTER 2020 | OPTIMUM WELLNESS

Creamy and delicious, Oui by Yoplait uses non-GMO simple ingredients, including whole milk and natural colorings such as turmeric. The glass pot is downright classy, and Yoplait suggests reusing it for growing succulents or storing paper clips and the like. Bonus: Oui also makes a new dairy-free variety, from a coconut base.

• If combining it with hot foods, bring it to room temperature first for best results. • Avoid using aluminum dishes or foil with yogurt, because yogurt’s acidity can cause a chemical reaction.

TRY THIS! Spread thicker yogurts—or yogurt-based cheese—over a bagel or toast, and top with fresh fruits like blueberries or strawberries.

SHUTTERSTOCK

In addition to being high in protein and low in sugar, this uber-creamy yogurt contains Certified Icelandic Heirloom Skyr Cultures.

Swap it for milk or ice cream in smoothies and homemade popsicles.

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What is skyr? I

T I FI E ER HEIRLOOM C U LT U R E S C I EL AND

It’s like yogurt, only better. Each cup of Icelandic Provisions is made with four cups of milk and certified Icelandic heirloom skyr cultures, which make it thick, creamy, and full of flavor. Try it today!

KITCHEN | PREP LIKE A PRO

Ask the Chef

What type of sauté pan (aluminum, cast iron, nonstick, etc.) is best to cook in? And why?

I love trying new recipes, but they always seem to take longer than I expect. How can I be more efficient?

What are the advantages/ disadvantages of fresh-mincing garlic versus using a garlic press?

It depends entirely on what you are cooking. Cast iron works great to sear meat or for long cooking times like stews, etc. For a quick sauté of vegetables or sauces, aluminum or stainless steel pans are best. Aluminum pans are my first option because this metal spreads heat more evenly and is more affordable; however, it’s hard to find a good-quality sauté pan specifically for pasta with the right curve of edges. If you are going with stainless steel—the second-best option—find a thicker pan for more consistent heat and better control with no hot spots, or else the food will stick to the bottom very easily.

Several days before you plan to make a recipe, read it through and ask yourself: What steps can be done ahead of time? If there are a lot of spices to measure out, you could make a spice rub over the weekend for a midweek meal. Or you can chop the veggies the day before and store them in the fridge. Another question I like to ask myself: Which steps of the meal are passive and which are active? Active steps require your attention and work, whereas passive steps require just light supervision. An example of passive cooking is roasting whole sweet potatoes in the oven on the weekend and then using them in recipes or eating them plain as a side dish during the week. Because they don’t require much actual work, I can get these passive elements of the meal taken care of while I am doing other things around the house.

Easy answer: Either technique can result in similar outcomes. Allicin, the universally beloved aroma extracted when you pulverize the garlic, can be abundant with either method. However, sometimes the recipe requires you to be in better control of the size or smash of the garlic to guarantee a desired effect. I playfully recommend you reflect on your day to best evaluate which technique to use. If by day’s end, you are feeling good and are in the mood to wield a large knife in the kitchen, choose to freshly mince the garlic and create your own beautiful aromatic mash. Conversely, if your day was a real bummer or time is limited, choose the garlic press. There are few things more satisfying than a killer squeeze in five seconds flat.

Chef Lorenzo Boni, executive chef for Barilla America, grew up with a passion for Italian food in Bologna, Italy. In his current role, he is responsible for product and recipe development, as well as managing the culinary execution of all Barilla sponsored events.

Have a cooking-related question? We have chefs who can help! Send your questions to editor@livenaturallymagazine.com.

WINTER 2020 | OPTIMUM WELLNESS

Chef Hilla Abel is a cooking instructor on a mission to empower others to prepare nourishing, delicious food. She is a graduate of the Natural Gourmet Institute for Health and Culinary Arts and serves as lead chef instructor of the Natural Chef Program at Bauman College in Berkeley, California.

Chef Adam Sacks is a chef instructor and sports dietitian at Johnson & Wales College of Culinary Arts in Denver, where he develops and teaches courses. He has also cooked for top-level athletes at two Olympic Games, most recently in South Korea.

COURTESY OF CHEF LORENZO, CHEF HILLA & CHEF SACKS

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

LACTOSE-FREE LOW FAT YOGURT

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K I T C H E N | W H AT T O E AT

BROCCOLI

PUMPKIN SEEDS

provide 15 percent of our daily requirement of zinc in just a 1-ounce serving. Some studies have linked adequate zinc intake to reduced severity and duration of colds. Add them to your oatmeal or salads, or eat them raw or roasted.

The Immunity Diet Eight foods to stave off colds and flu this winter. BY BARBRA COHN

F CITRUS

requent handwashing can help ward off colds and flu, but encountering harmful germs is inevitable this time of year. That’s why it’s important to eat foods that support the immune system. To minimize risk of illness this winter, add more of these foods to your diet.

provides extra vitamin C. According to a 2013 study in Finland with more than 11,000 participants, vitamin C can boost immunity and reduce the length and severity of colds. Squeeze lemon juice into hot water; scoop out a grapefruit; peel an orange. Any of these will do you good.

YOGURT is a good source of vitamin D and probiotics, both of which support a healthy immune system. Look for brands fortified with vitamin D and that contain live and active cultures.

WINTER 2020 | OPTIMUM WELLNESS

GARLIC

has been used for centuries by many cultures to treat a variety of illnesses. It is touted as a natural antibiotic, because of its sulfur-containing compounds. A study published in American Family Physician reported that regular use—one to two cloves of raw garlic per day— may decrease the frequency of colds in adults.

REDareBELL PEPPERS a rich source MUSHROOMS

are potent immune enhancers, according to numerous studies. Button mushrooms provide the immune-strengthening antioxidant selenium. Shiitake and reishi mushrooms contain beta-glucan, a fiber-like complex sugar that stimulates phagocytes, which engulf and destroy germs.

of beta-carotene. Ounce for ounce, they contain twice as much vitamin C as citrus. Eat them raw, dip them in hummus, or add them to stir-fries.

SHUTTERSTOCK

APPLES

contain a flavonoid called quercetin that opens airways, and their fiber may help your body reduce inflammation, which occurs during infections. According to a 2015 study of 8,700 adults 18 years and older, people who eat an apple a day need fewer prescription drugs.

is a superfood packed with vitamins A, C and E. Plus, eating broccoli can increase the body’s levels of glutathione, a powerful antioxidant that supports your immune system to ward off colds and flu. Steam it lightly and top with toasted cashews for added protein.

CILANTRO AVOCADO SAUCE WHAT YOU’LL NEED: 1 large avocado ¾ cup cilantro ½ cup parsley 2 tbsp almonds 2 tbsp pine nuts 2 tbsp olive oil 2 tbsp water 1 tbsp lime juice 1 jalapeno, seeds removed 1 garlic clove ½ tsp salt + pepper dash of paprika

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FROZEN

Eat More

PLANTS The numbers don’t lie: Plant-based eating has become synonymous with a healthy lifestyle.

Plant-based meal choices continue to expand. Known for their plant-derived, frozen pot pies, tamales and “meats” like Chik’n Strips, Alpha Foods has launched a line of frozen pizzas with dairy-free mozzarella and flavors including Supreme, with meatless sausage-style crumble and veggies; Buffalo Chik’n and BBQ Chik’n with meatless grilled Chik’n and sauces; and Classic Mozza, with dairy-free cheese and tomato sauce.

While most tortillas are made from cornmeal or white or wheat flour, Siete Grain Free Tortillas—found in the frozen aisle—are made with nutrient-rich almond, cashew and cassava flours. So, they’re vegan and free of gluten, dairy and soy.

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

HEALTH BENEFITS OF PLANT-FORWARD EATING. Research suggests that people who eat primarily plant-based: Have a lower body-mass index (BMI).

Feel fuller, because plant-based foods are high in fiber, complex carbohydrates and water.

Have reduced risk of certain types of cancer, as well as cognitive decline.

WINTER 2020 | OPTIMUM WELLNESS

Have lower rates of diabetes and heart disease than those who eat animal products.

GROUND MEAT Enjoy making meatballs or meat lasagna? Or using seasoned ground meat in tacos and chili? Try Lightlife Plant-Based Ground, made from pea protein, with 20 grams of protein in a 4-ounce serving.

Pea protein is extracted from yellow peas.

20 grams (2 scoops) contains 15 grams of protein and 5 mg of iron.

ALTERNATIVE PASTA Most pasta is already vegan, but there’s been an explosion of new gluten-free, plant-based varieties. Read more on pasta made with chickpeas, red lentils (like Barilla Red Lentil Rotini), green lentils, quinoa, edamame, brown rice and black beans at livenaturallymagazine.com.

SHUTTERSTOCK

t’s a trend that endures: fruits, vegetables, nuts, seeds, oils, whole grains, legumes and beans being transformed into an assortment of plant-based products, from meat replacements for burgers, sausages and ground meat to dairy alternatives for cheese, milks and yogurt. Plant-based eating is popular at all eating occasions, including the three squares, snacks and desserts. The list of plants-only foods is ever expanding, and consumers are taking note. According to the Plant Based Foods Association and The Good Food Institute, U.S. retail sales of plantbased products have grown 11 percent in the past year to $4.5 billion. Studies show that nearly one-third of the U.S. population is on board, including more plantbased foods in their diet and cutting back on daily meat and dairy intake. You don’t have to be vegetarian or vegan and never eat meat or dairy to enjoy eating plant-based, though. In fact, the flexitarian diet—defined as eating primarily vegetarian but occasionally consuming meat or fish—has health benefits for both the person and the planet. Research has revealed that switching from the average Western diet to flexitarian eating could decrease greenhouse gas emissions by 70 percent. Check out the latest crop of plant-based products.

GET SMART | KITCHEN

MILK SPREADS You know there’s an interest in plant-friendly spreads when wellknown brands jump in the mix. Sales of plant-based spreads, dips, sour cream and sauces have grown 52 percent since 2018, according to the Plant Based Foods Association (PBFA). The latest: Country Crock Plant Butter, made with plant-based oils from olives, avocados and almonds, and certified by the PBFA.

CHEESE

MEET THE PLANT BASED FOODS ASSOCIATION

Oat is the most recent alt-milk to take the nondairy category by storm in the U.S. (it’s already been growing in popularity in Europe over the past few years). A new addition this year: Chobani Oat, made with organic, gluten-free and non-GMO oats and fortified with vitamins A and C, plus calcium.

DIPS

Oat milk comes from steel-cut oats or whole groats that are soaked in water, blended, and then strained with a cheesecloth or a special nut-milk bag.

According to the Plant Based Foods Association (PBFA), dairy-free cheese has grown 19 percent in the U.S. this past year. Certified by the PBFA, Miyoko’s Creamery is at the forefront of crafting awardwinning plant-based WHAT IS THE cheeses with nuts and PLANT BASED FOODS legumes like Fresh ASSOCIATION? Vegan Mozz (plus And what butter and spreads) does their that melts, slices and certification tastes like its dairy mean? namesake.

WITH 162 MEMBERS AND growing, the Plant Based Foods Association (PBFA) is working to spread the word on eating plant-based and to support the businesses that are part of the industry and movement. Started in 2016, the PBFA is a collective of plant-based food companies and manufacturers, distributors and restaurant chains. Members work on issues such as public outreach and education,

It’s hard to imagine a vegan version of a rich and creamy french onion dip. But Simple Truth Organic Plant-Based French Onion Dip hits the mark with a soy- and dairyfree version made from butter beans; oats; coconut and sunflower oils; and spices.

DESSERT Stroll down the frozen aisle, and you’ll see more and more plant-based options to satisfy a sweet tooth, including new Daiya Deliciously Dairy-Free Dessert Bars, made with coconut cream. Yummy flavors include Salted Caramel Swirl and Chocolate Fudge Crunch.

shopper marketing and data analytics, and public policy and practices on labeling restrictions and dietary guidelines at both the state and federal levels. Last year, the association introduced a plant-based certification in partnership with NSF International (which certifies consumer goods for safety), to make it easy for consumers to choose a product made of ingredients derived

from plants. Products that meet the standards feature a Certified Plant Based stamp on their packaging. The running list of certified products can be found at info.nsf.org/ certified/cvv. Kroger is working with the PBFA in a number of stores on a test program to merchandise PBFA-certified products and raise awareness of mainstream shoppers on plant-based eating and where to find products in stores.

For more on PBFA and the list of members, visit plantbasedfoods.org.

LIVENATURALLYMAGAZINE.COM

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

Instead of Cheese…

…try nutritional yeast. It can add protein, vitamins and a delicious umami flavor to many dishes. B Y K E L L E E K ATA G I

“M

y friend calls it ‘hippie dust,’” laughs vegan chef Mark Reinfeld, referring to nutritional yeast. It’s a product he’s used in his cooking for decades that is just now gaining mainstream popularity as more and more people opt for plant-based eating. Here we take a look at what it is, how to use it and why you might want to make it a pantry staple.

WHAT IS NUTRITIONAL YEAST?.

HOW DO YOU USE IT?.

Nutritional yeast is a species of yeast called Saccharomyces cerevisiae. It’s the same type of yeast known as baker’s yeast and brewer’s yeast with a major difference: Baker’s and brewer’s yeast contain live yeast cells; with nutritional yeast, heat used in the manufacturing process kills those cells, making it what’s called a deactivated yeast. It’s grown from a sugar-rich starter and is sold in the form of a yellow powder or flakes.

The taste is most often described as cheesy or nutty, and it adds an umami flavor to dishes, Reinfeld says. “It can really enhance savory foods,” he adds. “It’s one of my favorite ingredients.” It can also be used to thicken and add flavor to sauces, soups and gravies. Tip: Reinfeld prefers the texture of extra-large flakes over the powdered form.

To incorporate it into your diet: Sprinkle it over popcorn. Stir it into soups. Use it in a base for gravies or enchilada sauce. Add a little atop a salad, a baked sweet potato, toast or scrambled eggs. Blend it into a breading or coating mix. Mix some with silken tofu and ground cashews and macadamia nuts for a cheesecake base.

IS IT GOOD FOR YOU?.

VISIT LIVENATURALLYMAGAZINE.COM FOR RECIPES BY MARK REINFELD USING NUTRITIONAL YEAST, INCLUDING CASHEW CHEESE STUFFED PEPPERS, VEGAN PECAN SAGE HOLIDAY LOAF AND VEGAN GOLDEN MUSHROOM GRAVY.

WINTER 2020 | OPTIMUM WELLNESS

DID YOU KNOW?. Nutritional yeast is deactivated, meaning its yeast cells are not alive and cannot cause or worsen yeast infections.

SHUTTERSTOCK

TIP The hint is in the name! Nutritional yeast Nutritional yeast is a naturally contains a bit complete protein, of B1 and B2 vitamins, but not B12, as is commonly meaning it contains all believed. If you’re hoping nine essential amino to boost your B12 intake, acids that our bodies check the product label to cannot produce, and make sure it’s B12you’ll get about five fortified. grams of protein per tablespoon. Each tablespoon also provides roughly two grams of fiber and a bit of iron, copper and magnesium (4 to 6 percent of your daily needs). In addition, most nutritional yeast is fortified with a suite of B vitamins, including B12, which can be hard to get enough of—especially for elderly people and anyone who doesn’t consume animal products.

EVEN BUTTER LOVERS LOVE IT.

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

De-Stress Your Dinner Four obstacles to meal planning—and how to overcome them. BY SARAH PROTZMAN HOWLETT

THE ROADBLOCK

Soccer, piano, late meeting, repeat.

Not setting aside time for meal planning each week.

THE WAY FORWARD

Weeknights can be crazy, so plan meals accordingly. If you’re dropping off and picking up kids from various activities all evening, will you also have time to make an elaborate meal from scratch? Probably not—so take it easy on yourself. “Maybe it’s not realistic to cook at all on soccer night, and that’s OK,” McCall says. “Instead, think

about stocking your freezer on the weekend with healthy homemade soups and casseroles you can simply reheat on busy nights.” McCall’s go-to dinner when she is short on time: a doctored-up jar of store-bought pasta sauce, with sautéed onions, garlic, mushrooms and spinach. Serve over whole-grain brown-rice pasta.

WINTER 2020 | OPTIMUM WELLNESS

Think about your typical seven-day stretch: Do you almost always have a half-hour on Sunday afternoon that could work to sit down and write a meal plan and shopping list for the week? Pick a time— whatever and whenever works for your schedule—and make it as nonnegotiable as possible, surveying your pantry while you choose recipes. (You might be surprised what you already have on hand.) Search for a template you like: There

are dozens of printable options online; we like ones with a fill-in weekly calendar and grocery list on the same page (check out livecrafteat.com/ printable-weekly-meal-planner). “Once you’ve created three or four meal plans and their corresponding shopping lists, you can reuse them—no need to reinvent the wheel each week.” Or simply use a piece of notebook paper, like McCall does, with lines drawn for each day.

SHUTTERSTOCK

or many families, meal planning—deciding in advance what you’ll eat each night of the week—is the secret sauce for feeding a brood without a side of stress. But if you’re like most busy parents, perhaps you’ve had a series of false starts on your meal-planning journey and never quite formed the habit, even though you know it can prevent last-minute scrambling, extra trips for one missing ingredient and that dreaded bag of rotting spring mix in the crisper drawer. Laura McCall, a mother of two and culinary nutrition expert at Golden Root Nutrition in Boulder, Colorado, is highly familiar with the reasons many families struggle with meal planning. But she also knows the freedom that’s found in a little prep work is closer than it feels. “The thing about meal planning is that you’re already doing it on some level,” she says. “At some point, we all decide what we’re going to eat each meal. But for busy families, dinner tends to be the hardest to pull off due to afternoon activities and the fact that dinner-type meals often take longer to prepare.” In her meal-planning classes, McCall offers simple and actionable ways to help families overcome common obstacles. Here are four of her breakthrough solutions.

SUPPLY LIST

McCall recommends a few simple items, all found in the schoolsupply aisle, to jump-start an organized meal-planning routine. A three-ring binder and sheet protectors can corral any recipes floating loose in a drawer that you’ve been meaning to try, and also provides a place to store new ones found online and printed. Level up by also purchasing tab dividers and sorting recipes by breakfast, lunch and dinner. For recipes from books, consider photocopying the page and placing it in the binder as well for easy access.

THE ROADBLOCK

Fear of food boredom.

Overly complex recipes.

THE WAY FORWARD

Meal planning doesn’t have to mean making the same seven meals each week. However, McCall says, it helps to have daily categories that provide a framework. Alliterations are optional, but ideas include Meatless Monday, Taco Tuesday, Warm-Up Wednesday (read: leftovers) and Slow-Cooker Saturday. Many families also include a weekly “scrounge” night to use up odds and ends and avoid food waste.

“This creates a rhythm and routine that benefits both parents and kids,” McCall says. “For parents, it becomes a touch point for recipe inspiration and also a quick way of remembering what is planned for dinner that night. For kids, the consistency helps decrease picky eating. They quickly learn that, while Meatless Monday might not be their favorite, that’s what the whole family is eating.”

Newcomers to meal planning often underestimate the amount of dicing and simmering some meals require, McCall says. Though mouth-watering Instagram images might lead you to think otherwise, it’s perfectly OK to keep things simple. On busy nights, McCall advises steering clear of recipes with more than 10 ingredients and looking carefully at the “total time” metric. “Often, recipes do not account for things like

marinating or brining time,” she says. “Make sure to read through the recipe twice before you put it in your weekly rotation.” Additionally, read recipes with an eye toward what can be done ahead. Maybe as you’re making school lunches, you also dice a couple of carrots for that evening’s vegetable soup. Try new recipes on nights you have a little more time, and go with one you know by heart when prep time is limited. LIVENATURALLYMAGAZINE.COM

KITCHEN | GADGETS

An Apron with Style Keep your clothes safe from splatters while cooking or grilling with a Rowan Apron. Available in three gender-neutral colors—khaki, indigo and charcoal—to suit guys and gals, the apron has adjustable backstraps to fit most sizes and four large pockets to stash cooking tools. There’s also a detachable snap-on hand towel—available in several patterns and colors—to wipe your hands on and keep the apron clean longer. Made of washable 100 percent linen. $139, threadandwhisk.com

High-Speed Blendings The Hurom Hexa Power blender has some serious “oomph.” With six blades that, according to Hurom, create a “tornado” within the two-liter container, and a powerful motor with speeds from 16,000 on up to 30,000 RPM (faster than a Vitamix!), this workhorse can handle all of your blending needs. Adjust speed via an easy-to-use dial or press one of the pre-programmed buttons for smoothies, soup or crushed ice. Can you say fancy frozen cocktails for your next party? $349, hurom.com

Easy Kitchen Upgrades Boost your culinary satisfaction with these five tools.

Flip Foods Like a Pro Chefs on TV make flipping food in a pan look so easy. With the cleverly designed Radical Pan, you too can flip food like a master chef. The pan is designed with a raised 3.5-inch lip on the side opposite the handle, making it easier to shake and flip foods without losing everything all over the stovetop. And did you know that tossing food in a pan makes for more efficient cooking? This nonstick pan has been health- and safety-tested and is free of PFOA and other toxins. Comes in three sizes; $79.99–$99.99, radusa.co

WINTER 2020 | OPTIMUM WELLNESS

Plate Organizer The Food Cubby is a clever gadget with multiple uses, from pleasing picky eaters to helping young ones more easily scoop their food, to controlling portion sizes. Made of BPA-free silicone, the gadget suctions to a flat dinner plate, creating a “wall” that separates food portions for those who don’t like things touching, as well as a barrier to scoop food against and onto a fork or spoon. $14.99, foodcubby.com

A Cutting Board with Flex Appeal At first glance, the Flexible Wood Cutting Board looks like a regular ol’ cutting board. But lift it up, and you’ll understand its name. The top layer is a real hardwood veneer fused to food-grade silicone, creating a lightweight, flexible cutting surface that grips to the counter and then bends so you can easily transfer and pour chopped ingredients to a pot or pan. But you’ll need to treat it like any other wood cutting board: oil the wood side every now and again, and clean with hot, soapy water. $29.95, thegrommet.com

4/30/20

K ITCHEN | COOKBOOKS

COOK THE BOOKS

FOOD AS MEDICINE Research continues to demonstrate how food can positively impact a variety of health conditions, such as type 2 diabetes and heart disease. In Eat to Beat Illness (HarperOne, 2019), Rupy Aujla, M.D., shares 80 recipes to support your brain and heart, boost immunity, ease inflammation, improve your mood, and more. As he writes, “health starts on our plates.” Flavorful recipes include Speedy Gazpacho, Herby Cauliflower Steaks and one of Aujla’s favorites, a plantbased take on Jambalaya.

BE SOCIAL ON THE WHOLE30

KETOGENIC WITH A TWIST

FAST AND HEALTHY GLUTEN-FREE

When you’re following a special diet—like the Whole30—socializing can be a challenge. That’s why Melissa Hartwig Urban, co-creator of the Whole30 diet, developed 150 dietcompliant recipes in her new book, Whole30 Friends & Family (Houghton Mifflin Harcourt, 2019), for Whole30 get-togethers with friends and loved ones. You’ll find everything from Pork Chili Verde for an office potluck to Spicy Pumpkin Power Bites for a road trip and Sweet Potato– Stuffed Dates Wrapped in Prosciutto for a kid-friendly family dinner.

What if you could follow the keto diet with one day to “treat” yourself ? It’s called “keto cycling,” and it’s what nutrition consultant Lindsay Boyers covers in The Everything Keto Cycling Cookbook (Adams, 2019). Boyers’ new book includes 300 recipes— like Chocolate Zucchini Muffins, Thyme Cauliflower Rice and White Chocolate Blueberry Fat Bombs—plus meal plans in which you alternate six days of keto recipes with one day of higher-carb meals to get the ongoing health benefits of the low-carb foundation yet still enjoy nutritious carbs from time to time.

For many people, cooking healthy is intimidating and can take time. In her latest book, Cook Once Eat All Week (Victory Belt, 2019), Cassy Joy Garcia, founder of fedandfit.com, has created 26 weeks of gluten-free dinners for busy people like parents. With her triedand-true method of batch cooking, Garcia shows how to transform a few ingredients each week into several delicious meals. For example, cooking chicken, cauliflower and avocado one week can turn into Buffalo Chicken Stuffed Avocados, Balsamic Chicken Sheet Pan Dinner and Loaded Cauliflower Chicken Bake.

VISIT LIVENATURALLYMAGAZINE.COM FOR RECIPES FROM EACH OF THESE BOOKS, INCLUDING SPEEDY GAZPACHO, SPICY PUMPKIN POWER BITES, WHITE CHOCOLATE BLUEBERRY FAT BOMBS AND LOADED CAULIFLOWER CHICKEN BAKE.

WINTER 2020 | OPTIMUM WELLNESS

PHOTO CREDIT

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GREAT GRAINS

E AT | DISH IT UP

In American parlance, grain tends to be synonymous with wheat. But thereâ&#x20AC;&#x2122;s a wide array of nutritious, delicious whole grains to explore. Get started with these recipes. TURN TO PAGE 40 FOR RECIPES.

WINTER 2020 | OPTIMUM WELLNESS

THAI CABBAGE SALAD WITH QUINOA BREAD CROUTONS AND PEANUT DRESSING

Whole grains are a source of fiber, B vitamins, antioxidants and a multitude of minerals, including iron, zinc, copper and magnesium.

BARLEY, MILLET AND CARROT-JUICE RICE KRISPIES TREATS

E AT FARRO TEMPEH PAELLA

FAST & FLAVORFUL P43 HEALTHY KITCHEN P48

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

RED-RICE GOAT CHEESE ARANCINI

DID YOU KNOW?. All grains start life as whole grains. In their natural state growing in the fields, whole grains are the entire seed of a plant. This seed (also called a “kernel”) is made up of three edible parts – the bran, the germ, and the endosperm.

LIVENATURALLYMAGAZINE.COM

E AT | DISH IT UP

Barley, Millet and Carrot-Juice Rice Krispies Treats MAKES 8 BARS

4 oz canola oil 1.5 lbs marshmallows ¾ tsp vanilla extract 2 cups cooked barley 2 cups cooked millet 1 cup crispy rice cereal 1 cup carrot juice 2 oz dried cranberries 2 oz dried apricots DIRECTIONS 1. Spray a 9x9-inch baking dish with cooking spray. In a medium saucepan, heat oil over medium heat; then add marshmallows. Reduce heat to low, and stir until marshmallows are melted. 2. Add vanilla, barley, millet, cereal, carrot juice and dried fruits. Slowly stir until combined. 3. Pour into baking dish. Press lightly with your fingertips until spread out. The harder you pack the mixture into the dish, the harder the bars are to eat. Allow to set 1 hour in the refrigerator. PER SERVING: 590 CAL; 6 G PROTEIN; 15 G FAT; 100 G CARB (60 G SUGARS); 280 MG SODIUM; 1 G FIBER

Red-Rice Goat Cheese Arancini 8 SERVINGS (2–3 BALLS)

3 scallions, minced ½ bunch fresh dill, minced ½ bunch fresh parsley, minced 1 tsp fresh thyme, minced 8 fresh chèvre 5 cups vegetable stock 2 Tbsp olive oil 1 Tbsp minced garlic 2 cups red rice 2 cups grated Parmesan cheese 1 Tbsp lemon zest Salt and pepper, to taste 1 cup all-purpose flour 3 eggs 2½ cups panko breadcrumbs DIRECTIONS 1. In a small bowl, combine scallions, dill, parsley and thyme. Form chèvre into a log, and roll in herbs so cheese is covered. Wrap in plastic wrap, and refrigerate. 2. In a medium pot, heat stock over medium heat and bring to a boil. Reduce heat to a simmer.

WINTER 2020 | OPTIMUM WELLNESS

3. In a medium saucepan, heat oil over medium heat. Add garlic; cook 1 minute, stirring. Stir in rice, coating with oil; cook 2 minutes. Add stock, one ladleful at a time until absorbed, stirring often. Remove from heat. Stir in Parmesan and zest; season with salt and pepper. Pour rice onto a rimmed baking sheet in a thin layer. Place uncovered in refrigerator to chill, about 1 hour. 4. To form balls, spread 2 Tbsps cooled rice in palm of your hand, and place 2 tsp of chèvre into center. Shape into a golf ball. Repeat with remaining rice and cheese, placing all balls on a clean baking sheet. Set aside to set up breading station. 5. Create a breading station: Set aside three bowls, one with flour, one with beaten eggs and one with breadcrumbs. 6. Roll balls first in flour, then eggs and then completely cover in breadcrumbs. Repeat, placing all balls on a clean baking sheet. Refrigerate for at least 30 minutes. Preheat oven to 400°. 7. Bake until golden brown, approximately 20 minutes. Serve on their own or with a simple marinara sauce. PER SERVING: 670 CAL; 29 G PROTEIN; 24 G FAT; 75 G CARB (2 G SUGARS); 1,520 MG SODIUM; 1 G FIBER

Thai Cabbage Salad with Quinoa Croutons and Peanut Dressing SERVES 6

QUINOA 1 cup quinoa, rinsed 2 cups water ½ tsp salt BANANA BREAD ½ cup turbinado sugar ¼ cup coconut butter 2 very ripe bananas, peeled 1 egg, beaten ½ Tbsp soy milk ½ tsp cinnamon 1 cup whole-wheat flour ½ tsp baking soda ½ tsp baking powder Olive oil, to brush on Salt and pepper, to taste THAI CABBAGE ¼ head red cabbage, thinly sliced ¼ head green cabbage, thinly sliced 2 red bell peppers, julienned

1 carrot, grated 1 cucumber, ¼-inch dice ¼ cup salted, roasted peanuts DRESSING 2 Tbsp peanut butter 1 Tbsp each: honey, lemon juice, tamari, water 1 tsp garlic powder ¼ tsp sriracha DIRECTIONS 1. For quinoa: In a medium saucepan over medium-high heat, combine quinoa and water. Bring to a boil; then reduce heat to low-medium, and simmer. Cook uncovered until all water is absorbed, 20 minutes. 2. Remove pot from heat. Cover, and let it steam for 5 minutes. 3. Preheat oven to 325°. Melt coconut butter in a small saucepan. In a medium-sized bowl, mash bananas with a fork until smooth; add egg, coconut butter and soy milk, and stir until mixture is uniformly colored. Add quinoa; mix well. 4. Combine remaining dry ingredients in a separate bowl. Add to banana mixture, and mix well. 5. Pour batter in a well-oiled or greased 9x5-inch loaf pan. Bake 60–65 minutes, until a toothpick inserted in center comes out clean. Let cool in pan, 10 minutes. Increase oven to 350°. Once banana bread is cooled, put in freezer for 10 minutes. 6. After banana bread hardens, dice into ¼-inch pieces. Place on a sheet tray, and spread small amount of olive oil on bread; season with salt and pepper. Bake 5–10 minutes, until crispy. 7. In a large bowl, combine all salad vegetables and peanuts. Mix all dressing ingredients together. Add croutons on salad, and mix. Lastly, add dressing. PER SERVING: 395 CAL; 12 G PROTEIN; 10 G FAT; 70 G CARB (31 G SUGARS); 400 MG SODIUM; 8 G FIBER

Farro Tempeh Paella SERVES 8

3 Tbsp olive oil, divided 4 oz tempeh 1 yellow onion, ¼ inch dice 2 garlic cloves, minced 1 carrot, rondelle sliced 1 tsp saffron threads 2 tsp smoked paprika ¾ cup farro 1 yellow bell pepper, diced 1 red bell pepper, diced 3 oz shiitake mushrooms, sliced 1 tsp sea salt 1 tsp ground black pepper 2 Roma tomatoes, pureed ½ cup frozen peas 1¾ cups vegetable stock 3 sprigs parsley, roughly chopped, for garnish Lemon wedges, for garnish DIRECTIONS 1. In a large skillet over medium-high heat, add 1 Tbsp olive oil and tempeh pieces; brown, stirring occasionally. Remove from pan, set aside in a small bowl, and add dash of black pepper. 2. In a medium-size paella pan or large skillet over medium heat, heat remaining oil. Add onion, garlic, carrot, saffron, paprika and farro. Sauté 7 minutes, stirring occasionally. Add bell peppers, mushrooms, salt, ground pepper, tomatoes and tempeh. Sauté another 5 minutes, stirring occasionally. Mix in peas. 3. Pour in stock, and increase heat to high. Bring to a boil; then reduce heat to low, while stirring. Cover pan with foil, and allow to cook 30–35 minutes; then turn off heat. Leaving foil on pan, allow to steam with no heat for an additional 15 minutes. 4. Remove cover from paella. Garnish with parsley and lemon wedges. PER SERVING: 170 CAL; 7 G PROTEIN; 6 G FAT; 23 G CARB (4 G SUGARS); 490 MG SODIUM; 4 G FIBER

Optimum Wellness is excited to partner with Johnson & Wales University (JWU). Alejandro Rodriguez, Eddie Nieto, Chef Adam Sacks, Daniel Iarum and Alex Hudson (l to r) developed these recipes. Known as a recognized leader in culinary education, JWU is changing the way the world eats. For info, visit jwu.edu/denver.

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

ONE-DISH DINNERS inner Avoid dmonium e “pan”-dhese four with t -prepare easy-toooked on a c recipes, pan or in a sheet ng dish. baki BY G E N

E V IE V E

D OLL

Lemon-Caper Salmon with Garlic-Parmesan Broccoli

6 cups broccoli florets (about 1½ pounds) ½ cup grated Parmesan 2 Tbsp olive oil 3 medium cloves garlic, finely grated

¼ tsp salt 1 pound salmon fillet Salt and freshly ground pepper 2 Tbsp lemon zest (about 2 lemons) 2 Tbsp capers

DIRECTIONS 1. Preheat oven to 375°. Spread broccoli on a large-rimmed sheet pan.

DigiCode™ Data File ACCOUNT : 89052 SILVER ORDERED BY : BRENDA MOR P.O. NUMBER : KROGER LIVE INVOICE NO. : 1575226 ( EPS via EMAIL )

2. Combine Parmesan, oil, garlic and salt in a small bowl, and pour over broccoli. Use hands to coat broccoli with Parmesan mixture. Bake 10 minutes; then remove from oven.

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

Just a few ingredients achieve bold flavors in this easy dinner. Crunchy and cheesy, this broccoli is likely to win over your pickiest eaters. SERVES 4

3. Move broccoli to perimeter of pan. Place salmon in center, and sprinkle with salt and pepper. Top with lemon zest and capers, and gently pat these on salmon. 4. Bake 10–15 minutes, until salmon easily flakes with a fork and broccoli is lightly browned and tender.

TIP Use a microplane grater to create a garlic “pulp,” or mince garlic very finely.

PER SERVING: 326 CAL; 31 G PROTEIN; 18 G FAT; 11 G CARB (2 G SUGARS); 557 MG SODIUM; 4 G FIBER

LIVENATURALLYMAGAZINE.COM

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

PORTOBELLO-AND-BLACKBEAN-STUFFED PEPPERS Portobello mushrooms add a “meatiness” to this vegetarian dish. Remove mushroom gills by scraping with a spoon before dicing. SERVES 4

4 medium-sized sweet bell peppers 3 portobello mushrooms, gills removed, medium dice 2 Tbsp olive oil 1 tsp cumin 1 tsp salt, divided 4 cups lightly packed spinach, roughly chopped 1 (15-ounce) can black beans 2 Tbsp lemon juice 1 medium garlic clove, minced ½ cup crumbled feta cheese Freshly ground pepper

DIRECTIONS 1. Preheat oven to 425°. Slice tops off peppers; reserve tops. Pull out seeds and ribs. Sprinkle interior of peppers lightly with salt, and place on one end of a 9x13-inch baking dish. 2. On the other end of the baking dish, toss portobello with olive oil, cumin and ½ tsp salt. Bake 10 minutes, until peppers have softened. 3. Meanwhile, take the tops and slice remaining bell pepper off stem; finely chop.

4. Remove baking dish from oven, and transfer peppers to a plate. Stir spinach, black beans, chopped bell pepper, lemon juice, garlic and remaining ½ tsp salt into mushrooms. 5. Scoop filling into peppers; firmly pack. Return to baking dish, and cook an additional 10 minutes. 6. Top with feta and freshly ground pepper; cook a final 2 minutes, until cheese is melted. PER SERVING: 333 CAL; 17 G PROTEIN; 12 G FAT; 41 G CARB (8 G SUGARS); 829 MG SODIUM; 14 G FIBER

TIP Choose peppers with flat bottoms, so they can stand upright when cooking and serving.

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

Purchase a mild curry powder, and adjust spice level with cayenne as desired.

TIP

CURRY CHICKPEAS & ROASTED VEGETABLES This creamy, hearty vegetarian curry is best prepared in a 9x13-inch baking dish to contain sauce. To feed more people, serve curry over rice. SERVES 4

1 medium cauliflower, bite-sized florets 1 Tbsp olive oil 3 tsp curry powder, divided 1 (13.5-ounce) can coconut milk 3 Tbsp lime juice 1¼ tsp salt 2 (15-ounce) cans chickpeas, drained and rinsed 1 medium red bell pepper, diced 1½ cups frozen peas ½ cup raisins

DIRECTIONS 1. Preheat oven to 425°. Place cauliflower in a 9x13-inch baking dish. Toss with olive oil and 1 tsp curry powder. Roast 15 minutes, until golden. 2. Meanwhile in a small bowl, whisk together coconut milk, lime juice, remaining 2 tsp curry powder and salt. 3. Add chickpeas, bell pepper and coconut-curry sauce to cauliflower; stir to combine. Cook 10 minutes; then stir in peas and raisins. Cook a final 5 minutes, until sauce is bubbling. 4. Serve chickpeas and vegetables with any extra sauce spooned over top. PER SERVING: 442 CAL; 17 G PROTEIN; 6 G FAT; 83 G CARB (20 G SUGARS); 1,405 MG SODIUM; 17 G FIBER

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LIVENATURALLYMAGAZINE.COM

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

TIP Leave peel on potatoes and carrots to save time and increase mineral content.

SHORTCUT ROAST CHICKEN & VEGETABLES

Enjoy the flavors and aroma of roast chicken in less than half the time. Serve with crusty bread to soak up herb butter. SERVES 4 1 pound yellow or red potatoes, large dice 3 large carrots, ½-inch rounds 1 medium yellow onion, large dice 1 large Granny Smith or Honeycrisp apple, large dice 4 Tbsp olive oil, divided

WINTER 2020 | OPTIMUM WELLNESS

1½ tsp salt, divided Freshly ground pepper 8 boneless chicken thighs (about 1½ pounds) 3 Tbsp minced fresh herbs (any combination rosemary, thyme, sage, oregano, parsley) ¼ cup salted butter, melted

DIRECTIONS 1. Preheat oven to 425°. Place potatoes, carrots, onion and apple on a large rimmed sheet pan. Toss with 2 Tbsp olive oil, ½ tsp salt and pepper. Nestle chicken thighs in vegetables, and sprinkle chicken with remaining 1 tsp salt. Drizzle with remaining 2 Tbsp olive oil. 2. Roast 25 minutes, until vegetables are easily pierced with a fork. 3. Whisk herbs into melted butter, and drizzle over chicken and vegetables. PER SERVING: 572 CAL; 23 G PROTEIN; 42 G FAT; 25 G CARB (7 G SUGARS); 1062 MG SODIUM; 5 G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

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

GLUTEN-FREE goodness UTEN

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Brownie- Bite Cookies

These cookies are easy to make and freeze for the next party or event. 108 grams (¾ cup) potato starch

½ tsp espresso powder or instant coffee (optional)

90 grams (1 cup) gluten-free oat flour or cassava flour

½ cup unsalted butter or melted clarified butter (measure melted)

90 grams (¾ cup) sorghum flour

113 grams (4 ounces) semisweet chocolate

45 grams (½ cup) almond meal, pecan meal, sunflower meal or hazelnut meal*

56 grams (2 ounces) unsweetened chocolate

1 tsp xanthan gum 1½ tsp baking soda 1 tsp fine salt

285 grams (1½ cups) firmly packed brown sugar 1 Tbsp vanilla extract 2 eggs, room temperature ½ cup toasted, coarsely chopped nuts (optional)

*Note: If you have a nut allergy, replace almond meal with 45 grams (½ cup) gluten-free oat or cassava flour.

WINTER 2020 | OPTIMUM WELLNESS

MAKES 30-40 COOKIES

DIRECTIONS 1. Preheat oven to 350°. Lightly spray a baking sheet with gluten-free nonstick spray, or line with parchment paper. 2. In a bowl, whisk together potato starch, oat flour, sorghum flour, almond meal, xanthan gum, baking soda, salt and, if using, espresso powder. 3. Place butter and chocolates together in a heavy, medium-size saucepan over low heat until chocolate is melted. Remove saucepan from heat, whisk in sugar and vanilla. In the bowl of a stand mixer fitted with paddle attachment or in a large bowl and using a hand mixer, pour in the chocolate/butter/sugar mixture. On low speed, add eggs, one at a time, and continue to mix until mix-

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ture is smooth and glossy. Add dry ingredients and mix until all ingredients are fully incorporated, and dough has formed into a tight ball. Fold in nuts (if using) with a rubber spatula. 4. With a 1-ounce cookie scoop or a tablespoon measure, portion out batter (1¼-inch round balls). Arrange balls on prepared baking sheet 2 inches apart. 5. Bake 10–12 minutes, until cookies are domed and crackled on the top. Let sit on baking tray 10 minutes, and then transfer to a cooling rack. Cookies can be stored in an airtight container at room temperature for up to one week or frozen in a resealable plastic bag. PER COOKIE: 99 CAL; 2 G PROTEIN; 3 G FAT; 16 G CARB (11 G SUGARS); 132 MG SODIUM; 1 G FIBER

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

Baking sans gluten can trip up even the most advanced baker. But who says GF goods can’t be delicious? Recipe developer and cookbook author Jeffrey Larsen debunks that myth with four fabulous creations. BY JE FFR EY LAR SEN

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

LEARN HOW TO WEIGH INGREDIENTS TURN TO PAGE 53

Buttermilk Biscuits with Scallions & Cheddar

These biscuits are so light, flaky and buttery. They are best eaten straight from the oven! 90 grams (¾ cup) sorghum flour, plus more for dusting 103 grams (¾ cup) sweet rice flour 36 grams (¼ cup) potato starch 26 grams (¼ cup) tapioca starch

½ tsp fine salt ½ cup (1 stick) unsalted butter or Earth Balance Vegan Buttery Sticks, cut into 8 pieces 56 grams (½ cup) shredded sharp-cheddar cheese

1 Tbsp sugar

2 green onions, diced (about 2 Tbsp); white and light-green parts

1 Tbsp double-acting baking powder

A few grinds of black pepper, to taste

½ tsp baking soda

2 egg whites (65 grams or ¼ cup)

½ tsp xanthan gum 3 Tbsp buttermilk powder or 2 Tbsp sweet rice flour

MAKES 8 BISCUITS

DIRECTIONS 1. Preheat oven to 400°. Line a baking sheet with parchment paper. 2. In a bowl, whisk together sorghum flour, sweet rice flour, potato starch, tapioca starch, sugar, baking powder, baking soda, xanthan gum, buttermilk powder and salt. With a pastry cutter or your hands, cut butter into flour mixture until it is crumbly and resembles a coarse meal. Add cheese, green onion and black pepper. 3. Beat egg whites in a separate large mixing bowl until very foamy. Add cold water and flour mixture to egg whites all at once. Mix with a rubber scraper or spoon until dough starts to come together.

¼ cup cold water

4. Transfer dough onto a surface that has been lightly dusted with sorghum flour. If sticky, add 1–2 Tbsps sorghum flour to top of dough and pat into a 6x6-inch and 1-inch-thick square. Cut biscuits into nine even squares. Place about 1 inch apart on baking sheet, and brush lightly with the melted butter.

2 Tbsp melted unsalted butter, for browning

5. Bake 13–15 minutes. Let biscuits cool on baking sheet, and then serve immediately.

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PER BISCUIT: 196 CAL; 4 G PROTEIN; 9 G FAT; 25 G CARB (2 G SUGARS); 469 MG SODIUM; 2 G FIBER

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Orange Almond Butter Cake This cake is best served unadorned. A light sprinkle of powdered sugar is really all it needs. For a dinner party, serve with a seasonal fruit compote or lightly sautéed fresh cherries. MAKES 8 SERVINGS

⁄3 cup sliced almonds (optional) 2 Tbsp turbinado sugar (optional) 113 grams (1 cup + 2 Tbsp) almond flour or almond meal 45 grams (½ cup) gluten-free oat flour or cassava flour 1 tsp xanthan gum ½ tsp double-acting baking powder 176 grams (1 cup) granulated sugar 2

¼ tsp fine salt ½ cup room temperature butter or melted and slightly cooled clarified butter or coconut oil 1 Tbsp orange zest (from 1 navel orange) 2 tsp almond extract 1 Tbsp amaretto or cherry liqueur (optional) 3 eggs, room temperature Confectioners’ sugar, to finish

WINTER 2020 | OPTIMUM WELLNESS

DIRECTIONS 1. Preheat oven to 350°; place an oven rack in lower third of oven. 2. Spray an 8-inch cake pan with a gluten-free nonstick coating. If using, spread almonds and sugar evenly over bottom of pan. It’s best to select the prettiest almond pieces, because they will show when the cake is turned out. If not using nuts, place an 8-inch parchment round in cake pan and spray with gluten-free nonstick coating. 3. In a small bowl, whisk together almond flour, oat flour, xanthan gum, baking powder and salt. 4. In bowl of a stand mixer fitted with paddle attachment or in a large bowl and using a hand mixer, combine granulated sugar, butter and orange zest, and beat on

medium speed. Add almond extract, amaretto and eggs, one at a time; mix on low speed after each addition, until batter is fluffy and lighter in color. 5. Add dry ingredients in two batches, mixing on low speed after each addition until all ingredients are well incorporated, about 1 minute. 6. Using a rubber spatula, transfer batter to prepared pan and smooth the top. Bake 35–40 minutes, until top is golden brown, and a toothpick inserted in the middle comes out clean.

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7. Remove pan from oven. Let cake cool 10 minutes; then turn it out onto a cake plate or cake stand. Dust with confectioners’ sugar and serve. PER SERVING: 353 CAL; 7 G PROTEIN; 23 G FAT; 31 G CARB (25 G SUGARS); 227 MG SODIUM; 2 G FIBER

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Candied Ginger & Pecan Scones with Maple Glaze

These will be your favorite scones! Maple syrup is an excellent browning agent: It makes the outside edges crisp and sweet and blends nicely with the ginger and pecans. MAKES 8 SCONES 150 grams (1¼ cups) sorghum flour, plus more for dusting

1 egg

97 grams ( 2⁄3 cup) potato starch

Maple syrup, to finish

35 grams ( ⁄3 cup) tapioca starch 1

2 Tbsp firmly packed brown sugar

1 tsp vanilla extract

MAPLE GLAZE 47 grams (½ cup) confectioners’ sugar, plus more as needed

1 tsp xanthan gum

1 Tbsp melted and cooled clarified butter, regular butter or coconut oil

½ tsp baking soda

2 Tbsp maple syrup, plus more as needed

½ tsp fine salt

1 tsp maple extract (optional)

2 tsp double-acting baking powder

½ cup (1 stick) cold unsalted butter, cut into small pieces 90 grams (¾ cup) toasted pecans, chopped fine 60 grams (¼ cup) candied ginger, cut into a ¼-inch dice 125 grams (½ cup) full-fat sour cream

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WINTER 2020 | OPTIMUM WELLNESS

DIRECTIONS 1. To make scones: Preheat oven to 375°. Line a baking sheet with parchment paper. 2. In a bowl, whisk together sorghum flour, potato starch, tapioca starch, brown sugar, baking powder, xanthan gum, baking soda and salt. With a pastry cutter or fork, cut butter into flour mixture until it is crumbly and resembles a coarse meal. Add in pecans and candied ginger. 3. In a 2-cup liquid-measuring cup, whisk egg until it’s light and foamy. Add sour cream and vanilla extract. Add liquid ingredients to dry ingredients and mix with a wooden spoon until everything comes together. The dough will be soft and somewhat sticky. 4. Transfer mixture onto a piece of parchment paper dusted with 2 Tbsp sorghum flour. Dust top of the dough with more sorghum flour. Using your hands, lightly push the dough together until all the flour is well-incorporated. Shape dough into a ¾-inch-thick circle, 7–8 inches in diameter. With a knife, cut into eight even triangles and place on prepared baking sheet. Brush dough with maple syrup.

5. Bake 20–25 minutes, until scones are slightly golden brown and cooked through. Transfer scones to a wire cooling rack, and let cool to room temperature, about 15 minutes. Drizzle with glaze, and serve. FOR GLAZE 1. Using a fine-mesh sieve set over a bowl, sift the confectioners’ sugar. Add butter, maple syrup and maple extract (if using), and mix with a spoon. If glaze is too thick, beat in more maple syrup, 1 tsp at a time. If glaze becomes too thin, blend in a small amount of confectioners’ sugar (1 Tbsp). Blend until smooth. 2. Drizzle over scones using a spoon. The glaze will set up fast if scone is cooled in refrigerator for 10 minutes. Note: Glaze can be stored in an airtight container in the refrigerator for up to two weeks. PER SCONE: 333 CAL; 5 G PROTEIN; 18 G FAT; 37 G CARB (12 G SUGARS); 369 MG SODIUM; 3 G FIBER NUTRITIONAL VALUES CALCULATED AT HAPPYFORKS.COM/ANALYZER.

Why Weigh Ingredients ? “BAKING IS A SCIENCE as well as an art,” says Jeffrey Larsen, author of Gluten-Free Baking at Home (Ten Speed, 2019). “So for the best results, you should weigh your ingredients with a food scale.” Larsen explains that when you’re using cup measurements, little pockets of unseen air can form, affecting the true amount. With a food scale, ingredient weights can be exact. That said, Larsen measures smaller increments of ingredients—teaspoons and tablespoons—with measuring spoons. Why? “Scales are not calibrated to measure under 10 grams consistently,” he explains.

HOW TO WEIGH FLOURS AND SUGAR

Place the mixing bowl on the scale, and zero out the weight of the bowl by pressing the “tare” button.

Add your first dry ingredient per the weight in the recipe. Be careful to keep the ingredient in a concise lump in one part of the bowl.

Press the tare button again to zero out the scale, and add your second dry ingredient into another part of the bowl. (Keeping dry ingredients separate inside the bowl allows you to remove some if you accidentally add too much.)

The photo above shows what the final bowl of weighed ingredients will look like. To accurately measure liquids, use a glass or Pyrex measuring cup with a handle.

Weather the Winter

E AT | AROUND THE WORLD

THE FLAVORS OF JAPAN

Cuisine from this East Asian country goes far beyond sushi. And preparing it at home is easier than you think. BY REBECCA TREON

When people think of Japanese food, sushi is typically top of mind. And although making a proper sushi roll requires a certain level of skill, it doesn’t have to be intimidating. Neither does cooking other traditional Japanese dishes, of which there are many.

WINTER 2020 | OPTIMUM WELLNESS

“H

ome cooking in Japan is actually quite simple,” says Amy Kaneko, author of Let’s Cook Japanese Food! (Weldon Owen, 2017). “And the point of my book was to encourage people to make Japanese food at home.” Kaneko, an American who married into a Japanese family, learned typical home recipes from her mother- and sister-in-law. Her mission is to demystify Japanese cuisine, using techniques and ingredients familiar to Americans. Although Japanese food incorporates influences from Chinese cuisine, it is distinctive—the fact that Japan is an island lent to the development of the country’s unique cooking style. Staple items in a Japanese kitchen include white rice, miso (a paste made from fermented soybeans used to make soup, sauce or marinades), fish and vegetables. “The Japanese taste profile is to maintain the original flavor of the core ingredients and take it to a different level,” Kaneko says. Traditionally a Buddhist country, Japan for centuries had laws prohibiting the consumption of meat except for fish—a trend that changed only in 1854. Today, more meat dishes are served, but fish, eggs and

tofu are the dominant proteins. In the home, a Japanese meal is not served family-style. Rather, it is presented in smaller bowls and dishes to separate and showcase individual flavors. Ingredients are selected from what is available and fresh seasonally. Red meat, dairy, oils and fats are used sparingly, and fried foods are typically either tempura (vegetables dipped in a batter made from egg whites and cornstarch) or karaage (bite-sized pieces of meat and fish floured in a wheat batter and fried). “Every meal will have elements of vinegar, salty and sweet—a range of flavors to choose from,” Kaneko says. “Most of the dishes are healthy and relatively low in calories, compared to the Western diet.” Many Japanese dishes use ingredients and techniques home cooks will recognize. For example, “everyone can make fried rice,” Kaneko says. “It’s a great way to repurpose leftover vegetables into a meal.” Favorite meals at Kaneko’s home include omurice, tomato and chicken-fried rice stuffed in an omelet, and gyoza, pan-fried dumplings stuffed with vegetables, seafood or pork. Other ingredients Kaneko favors? Soba (buckwheat noodles), which are

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Oyako Donburi (Chicken and Egg Rice Bowl)

popular in Japan and ultra-healthy. But they’re easy to overcook; she says to be sure to follow package instructions, and then plunge noodles into cold water before Sights and flavors serving with a of Japan: (top, left to right) the 1,200-yeardipping sauce. old Kiyomizu-dera Miso paste Temple in eastern is another Kyoto; men cooking favorite; mix traditional street some with a food in Osaka; Mt. bit of sugar Fuji as a backdrop to cherry blossom trees. and sake and marinate fish in the mixture overnight before cooking it under a broiler. For a go-to dressing on everything from green beans to broccoli, Kaneko combines ground sesame seeds, sugar, soy sauce and water. Through her experience and learning from family, Kaneko has discovered—and shares in her cookbook— that Japanese recipes are versatile to accommodate whatever ingredients are on hand. And when one understands the philosophy of letting the natural flavors of ingredients shine through, cooking Japanese cuisine at home is accessible for all.

Oyako literally means “parent and child”—the chicken and the egg—and this homey dish is a key recipe in every Japanese cook's repertoire. SERVES 2

1 Tbsp sake 2 Tbsp mirin

2 small boneless, skinless chicken thighs, trimmed of visible fat, and meat cut into bite-sized pieces

1½ Tbsp sugar

4 large eggs

1 cup chicken broth

1½ cups hot cooked rice

½ yellow onion, thinly sliced

2 green onions, julienned, for garnish (optional)

3 Tbsp soy sauce

DIRECTIONS 1. To make the sauce, in a small frying

pan over medium-high heat, combine sake, soy sauce, mirin, sugar and broth and bring to a simmer. 2. Add chicken to pan and simmer

until chicken is half cooked, about 5 minutes. Add onion, and cook until chicken is cooked through and onion is soft, about 5 minutes longer. 3. Meanwhile, break eggs into a bowl

and beat with a fork or chopsticks until wellblended. Divide rice into two wide, shallow bowls. 4. When chicken is ready,

add ¾ of beaten egg to pan, cover, and cook until egg has just set, 4–5 minutes. Uncover, pour in rest of egg, and

immediately pour chicken mixture over bowls of rice, dividing it evenly. Garnish with green onions, if using, and serve right away with chopsticks and spoons to get every last bit of rice and sauce. Note: In Oyako Donburi (or oyakodon for short), the eggs are cooked until just set, which adds to the overall pleasing soft texture of the dish. If you do not like soft-cooked eggs, you can increase the cooking time with the pan covered, but don’t let the eggs get hard. PER SERVING: 441 CAL; 29 G PROTEIN; 13 G FAT; 47 G CARB (8 G SUGARS); 1,723 MG SODIUM; 4 G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

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BOOST CAUTION If youâ&#x20AC;&#x2122;re taking other medications, consult your doctor before trying andrographis. Some evidence suggests it can interfere with chemotherapy, and blood-pressure and blood-thinning drugs.

Andrographis Use this Asian herb to nix colds (and maybe even flu!) this winter.

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WHAT IS IT?

USE IT FOR

Andrographis is a South Asian herb used to treat cold and upperrespiratory infections, as well as possibly the flu. Sometimes called Indian echinacea, it has long been used in Ayurvedic practice and traditional Chinese medicine to stimulate the immune system and fight infection.

Relieving symptoms and shortening the duration of upper-respiratory infections. May also reduce symptoms of flu and inflammatory bowel disease (IBD).

THE SCIENCE A review published in 2017 in PLOS One journal analyzed 33 studies and concluded that

andrographis alleviated cough, sore throat and other cold symptoms better than a placebo and that it shortened the duration of illness, although exact times varied. Researchers also noted that not all the studies were wellconstructed, so further research is needed. Another review, published in Alimentary Pharmacology and Therapeutics, found

that the herb has promise in treating IBD/Crohnâ&#x20AC;&#x2122;s disease.

HOW TO TAKE IT Andrographis is available in capsule, tincture and extract form, although most clinical trials have used an extract. There is no single recommended dose, so consult your health practitioner before taking.

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HEALTHY AGING For years, we’ve dreaded the process of getting older. Now experts say just shifting that attitude and paying attention to nutrients could make all the difference.

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

e spend much of our lives being told we will fall apart as we get older. Now, science and a new regard for a healthy lifestyle are beginning to change that dialogue. Healthy aging can mean many things to different people. Whether you think of wrinkles or cognitive function, mobility or energy, Dr. Tieraona Low Dog, author of Fortify Your Life (National Geographic Books, 2016), says, “We want to help people live a life that is fulfilling and independent as long as they can—physically, functionally, emotionally, cognitively. Healthy aging should be about having a life that is fulfilling and meaningful, no matter what you are struggling with.” There are some realities to aging. For starters, our bodies become less responsive to insulin, the hormone that regulates blood sugar. This can be problematic for people who have diabetes and is a reason why, Low Dog explains, incidence of the disease increases over the age of 60. She adds that we also store more fat with age—fat in our livers, around the tummy and in

WINTER 2020 | OPTIMUM WELLNESS

places where we are not supposed to be storing fat, which can ultimately contribute to heart disease. Changes occur on a cellular level, too. “Our mitochondria, the little machines that generate chemical energy inside of our cells, begin to not work as well and drive the aging process. This is why people talk about antioxidants, to protect mitochondria from aging,” Low Dog says.

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Yet health specialists are asking: Do things inevitably happen because of age, or can we modify the aging process by the way we live? A recent study on selfefficacy and aging showed that positively changing our expectations of how we think we will age makes a difference and influences how we do indeed age. As Low Dog says, “Active older people actually still remain responsive to insulin. And people who have a diet rich in whole foods have better mitochondria. If you are not loading up on carbs and fats, you don’t store so much fat. “Part of what we are trying to counter is the dogma that we are all not going to age well,” Low Dog continues. She concedes that aging will inevitably bring changes, but contends that we may be able to delay a lot of the challenges that come with aging through our lifestyle choices. “The way we live our lives influences the expression of our genes. The way we live is the nurture part of nature, and lifestyle does matter.” Her lifestyle recommendations will sound familiar—get enough exercise and sleep, eat whole foods, limit intake of sugary carbs, manage stress, and nourish relationships. She emphasizes to not take the importance of relationships for granted. “If you are exercising and you are all alone, that is really hard on your heart. In a recent study, depression and social isolation were more predictive of a woman having a heart attack than smoking, being obese or never exercising.” Low Dog adds that you’ll need to fill gaps in your diet. “If you are low on certain micronutrients, it impacts your mood, immune response and bone health.” As part of a daily routine, she advises that a good multivitamin formulated for people over 50 to 60 years of age should cover most nutrient needs, and that probiotics and fermented foods can boost immune response and a healthy microbiome. She also recommends herbs and foods like turmeric, garlic, onion and green tea—which offer health benefits and bridge the gap between supplements and food—and suggests considering supplements for the following nutrients, which can be challenging to get enough of from food alone.

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

VITAMIN B12. A National Health and Nutrition Examination Study found that 15 percent of people age 70 and older are highly deficient in vitamin B12. As stomach acid declines with age, it’s harder to absorb B12—found in foods such as dairy, meat and poultry—thus increasing risk of deficiency. Many older people also use medications that lower B12 levels. “The problem with deficiency is that the signs and symptoms often get written off as old age,” Low Dog says. These include depression, joint pain, cognitive decline and difficulty walking. Low Dog suggests looking for a multivitamin designed for people over the age of 50 or 60 that contains 100 to 500 percent of the daily value. “It sounds like a big range, but it’s still a low amount of B12.” If you are on medications, consult with your doctor.

VITAMIN D. “A lot of older people don’t spend as much time outdoors, and there is a

decreased synthesis of vitamin D in the skin as you get older,” Low Dog says. She adds that vitamin D helps regulate absorption and homeostasis of calcium, which is necessary to maintain strong bones. Yet, as we age, it also is harder to absorb calcium and activate vitamin D in the kidneys. (Magnesium can help; see the next section). Low Dog recommends taking no less than 1,000 IU daily; ideally, 2,000 IU a day.

MAGNESIUM. Low Dog suggests taking a calciummagnesium citrate at night before bed and at a separate time than when you take your multivitamins. “These two are big compounds that can interfere with the absorption of iron, zinc and other nutrients.” According to Low Dog, magnesium is required to activate vitamin D in the kidneys. Low magnesium is associated with ailments, such as metabolic syndrome, osteoporosis, inflammation, diabetes and low blood

pressure. The citrate form is easier on the gut, which magnesium can sometimes irritate. For everyday use, Low Dog recommends taking 300 to 400 mg. But she suggests conferring with your doctor first if you are on medications.

CHOLINE. This nutrient is important across the lifespan—from pregnancy and breast-feeding to healthy aging—says Low Dog, who suggests men take in 550 mg daily, women 425 mg. But, if you don’t eat eggs (one large hard-boiled contains 147 mg), meat (3 ounces beef contains 117 mg) or liver (3 ounces beef liver contains 356 mg), choline is hard to get. Low Dog suggests looking for a supplement that has 100 to 200 mg of choline to top off your food intake. “Choline is important for cognition, the nervous system and healthy brain power. You don’t want to overdo it, but studies show we don’t get enough in our diet.”

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Happy Gut = Happy Life As we understand more about the intricacies of the digestive system, researchers are diving deeper into how probiotics and prebiotics can optimize not only our gut, but our overall health, too. B Y N A N C Y C O U LT E R - P A R K E R

hat makes for a happy tummy? A lot, actually. As we now know, the microbiome within our digestive system teems with a diverse array of microbes, including bacteria, fungi, and even some protozoans and viruses. Not surprisingly, as research has tied the health of our microbiome to everything from inflammation and our immune system to our mental state, conversations about how prebiotics and probiotics might keep the trillions of microorganisms in our gut in check have also increased. But what exactly can prebiotics and probiotics do for the gut?

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WHAT PREBIOTICS AND PROBIOTICS DO FOR YOU “Prebiotics are something that feeds the bacteria in our gut. Probiotics, on the other hand, are the healthy bacteria that you want in your gut,” says Dr. Lela Altman, N.D., who runs a private practice in Seattle, and supervises digestive wellness services at the Bastyr Center for Natural Health. According to Altman, you can get prebiotics through dietary supplements, such as psyllium and others designed to give you more fiber. They can also be found in foods such as plant fiber, vegetables and grains. Because these are hard to digest, they don’t completely break down, and leftovers become food for bacteria. “Sometimes you know your gut bacteria is low from doing [medical] tests. Or if you are taking probiotics after a course of antibiotics, you might want to take prebiotics to help grow the bacteria population,” Altman explains. Like prebiotics, probiotics are available in supplement form, or you can get a daily dose in fermented foods and drinks, such as sauerkraut, kombucha, kimchi or tempeh. “Generally, fermented foods have a beneficial effect on the gut. I recommend you make fermented foods part of your diet for a variety of probiotic organisms,” she says. Yet, Altman cautions, the more we learn about our gut and the microbiome, the less we know. Where researchers once thought we could simply take probiotics to colonize or recolonize the bacteria in the gut, it is now understood that this isn’t exactly how probiotics work. “Probiotics may colonize our gut for a short period of time, but they don’t actually change the makeup of the gut flora long term,” Altman says. Researchers do believe, however, that specific strains LIVENATURALLYMAGAZINE.COM

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WHAT TO LOOK FOR IN A PROBIOTIC

THE GUT-BRAIN CONNECTION As more research is unveiled about the microbiome, we are learning more about the gut-brain connection. If you think of having a “gut feeling” or “butterflies” in your stomach, then it’s not hard to understand that the gut is in fact thought to be our second brain.

When buying over-thecounter probiotics, Altman warns that not all products are what they say they are and that many are contaminated with heavy metals. She also discourages buying online versus at a reputable market where you can ask questions of a supplements expert. Whether you are looking for prebiotic or probiotic products, Altman recommends seeking a quality brand that has been acidophilus is the species, through third-party qualityand HA-122 is the strain. control testing. This “I like to see the gives an added check specific strain numto ensure that you ber. If it doesn’t show WHETHER YOU a strain number, are taking what you think you are taking. I don’t trust it as ARE LOOKING For probiotics much,” Altman says. FOR PREspecifically, Altman “Current research BIOTIC OR suggests looking for is looking at strain PROBIOTIC the following three numbers. When I PRODUCTS, parts in a name: the prescribe products, genus, species and I usually prescribe a ALTMAN strain. Two common specific strain or speRECOMMENDS genus types are cies for a condition.” SEEKING A Lactobacillus and When recomQUALITY Bifidobacterium. mending a probiotic, BRAND THAT After the genus is Altman typically the species, such suggests one with HAS BEEN as acidophilus. multiple strains. “I THROUGH Lastly, there should like to see at least THIRD-PARTY be a number or five strains in a QUALITYthe strain, which probiotic. That way CONTROL is a subtype of the it covers more of a species. For instance, broad area for each TESTING. with the probiotic individual person. Lactobacillus If we don’t know acidophilus HA-122, which specifically what you will is often taken after use of respond to, the more variety antibiotics to counter vaginal you have, hopefully one will yeast infections or bacterial work or be useful.” overgrowth in the intestines, The other piece of inforLactobacillus is the genus, mation Altman says to look

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“Studies are showing that 40 to 60 percent of your neurotransmitters (signals that help the nervous system communicate) are made in the gut,” Altman explains. “So, the big takehome is that a lot of us think stress in the brain is affecting your gut, but we are starting to think more that maybe it is going the other way. For people with anxiety and depression, when gut health

improves, the psyche improves. And when the psyche improves, overall health improves.” In fact, although we know the neurotransmitter serotonin can boost our mood, it hasn’t been understood until recently that our gut produces 80 to 90 percent of this neurotransmitter, as well as roughly 50 percent of dopamine (which also contributes to feelings of pleasure

for are the number of colony-forming units or CFUs. “I prescribe a range between 5 million and 10 million CFUs. We see products that are high-density—50 billion, 100 billion, even 300 billion. I don’t necessarily think it’s a good thing. I don’t think the more the better.”

WHEN AND HOW TO TAKE PROBIOTICS Timing-wise, Altman recommends taking probiotics with meals, because food dilutes stomach acid, which can kill the probiotic. The key before taking prebiotics or probiotics, Altman cautions, is to make sure neither one is making a digestive issue worse. For instance, small-intestinal bacterial overgrowth (SIBO), a common digestive issue, is caused by too much bacteria in the small intestine. Taking a prebiotic will only be feeding bad bacteria; likewise, there is a chance a probiotic will also make it worse. “With SIBO, it’s not necessarily that you have the

and satisfaction). The health of our gut and microbiome has not only been associated with mood, anxiety and depression, it also is tied to inflammation, the strength of the immune system, and the onset of disease and chronic illness.

wrong bacteria; you have too many in the wrong spot. The small intestine should not have a lot of bacteria, as that is where you are absorbing your nutrients. If you have a lot of bacteria, it will steal your food and cause gas and bloating or diarrhea,” explains Altman, adding that “some people with SIBO do well with probiotics; some do poorly. It depends on the strain.” Altman suggests starting with a low number of CFUs, until you can assess if probiotics will aggravate or help your condition. For general digestive troubles, such as diarrhea, gas or bloating, or after having food poisoning or taking antibiotics, Altman says it’s worth trying probiotics. She suggests taking general gut probiotics, containing various genus species of either Lactobacillus or Bifidobacterium. If you are having more consistent or serious digestive issues, Altman recommends consulting with a health professional first.

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of probiotics affect how bacteria in the digestivesystem lining associate to improve performance and health in the gastrointestinal tract. “Bacteria communicate with one another through quorum sensing [a natural process where bacteria regulate their density and behaviors], and that may be what probiotics are doing; they may aid or change the way in which bacteria are communicating with one another,” Altman explains.

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WHAT IS KEFIR? It is a cultured, fermented beverage that tastes a lot like yogurt. It’s made using “starter grains,” just as sourdough bread has a “starter,” that are a combination of yeasts, milk proteins and bacteria.

Kefir in the Kitchen Tangy and creamy like buttermilk, this probiotic-laden version of yogurt is a great base for dips. BY DINA DELEASA-GONSAR

MAKES ABOUT 2 CUPS

2–3 large beets, peeled and diced (about 4 cups) Olive oil, for baking beets 1 tsp kosher salt 1 tsp ground black pepper 2 Tbsp olive oil 1 cup whole-milk kefir 3 Tbsp balsamic vinegar 1 tsp honey 1 tsp fresh thyme leaves

1 cup whole-milk kefir 4 ounces cream cheese, softened 1 tsp capers 1 Tbsp fresh lemon juice 1 tsp Dijon mustard Kosher salt, to taste Ground black pepper, to taste ¾ cup Parmesan cheese 1 cup canned artichoke hearts, drained and chopped

DIRECTIONS 1. Preheat oven to 400°. Place chopped beets onto a large sheet pan, drizzle with olive oil, and season with salt and pepper. Toss to coat, and bake 40–45 minutes, flipping once. Let cool 5–10 minutes.

DIRECTIONS 1. In a medium-sized bowl, combine kefir and cream cheese with a hand mixer or immersion blender, until smooth.

2. Place beets and remaining ingredients in a food processor, and blend until combined. Season with more salt and pepper, to taste. PER 2 CUPS: 718 CAL; 22 G PROTEIN; 31 G FAT; 90 G CARB (72 G SUGARS); 2934 MG SODIUM; 16 G FIBER

Kefir Artichoke Dip

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2. Mix in capers, lemon juice, mustard, salt and pepper, until well blended. 3. Fold in cheese and artichoke hearts. For a fun presentation, serve in a bread bowl. PER 2 CUPS: 769 CAL; 55 G PROTEIN; 43 G FAT; 44 G CARB (25 G SUGARS); 2,148 MG SODIUM; 7 G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

Garlic and Avocado Kefir Dip MAKES ABOUT 1½ CUPS

2 garlic cloves ½ Tbsp olive oil 3 Tbsp whole-milk kefir 2 medium avocados ½ tsp honey 1 tsp kosher salt ½ tsp ground black pepper DIRECTIONS 1. In a small pan, sauté garlic in olive oil over a low heat, until garlic begins to brown. Remove garlic from pan and let cool. 2. In a small blender or food processor, add kefir, avocado, honey, salt, pepper and garlic. Blend until well-combined. Scrape down sides of bowl as needed; mixture will be thick and airy. PER 1.5 CUPS: 618 CAL; 12 G PROTEIN; 50 G FAT; 40 G CARB (14 G SUGARS); 2,428 MG SODIUM; 19 G FIBER @ DISHITGIRLDINA

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

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

Balsamic Beet Kefir Dip

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