Live Naturally Kroger QFC Fall 2019

P g n i s a e l Pa rt y A pps p g. 26

NATURAL SUPPLEMENTS TO BEAT BACK STRESS PG. 30

FINDING HEALTH & HARMONY WITH JEWEL PG. 5

ROOT VEGGIES DONE RIGHT PG. 20 COMPLIMENTS OF

FALL 2019

Not just the

WHERE BEHIND YOUR FOOD

WHO

WHY

Johnston Family Farm Tillamook County, OR

Organic Valley dairy farmers — like the Johnstons — love to provide healthy, local, organic dairy products for the communities they live in. Thanks to the support of our customers, we’re celebrating more than 30 years as a farmerowned cooperative, producing nutritious, organic foods in harmony with the earth and with respect for animals.

Learn more about our mission at

www.ov.coop

©2019 CROPP Cooperative | 19-11022

FROM THE EDITOR

D

The Joy of Cooking

o you like to cook? If yes, you’re one of the growing number of Americans who are relying less on snacks, convenient meals and fast foods and spending more time in your kitchen.

According to a new report—Eating Trends: Cooking & Food Shopping by Packaged Facts, a market-research company in the food and beverage sectors—53 percent of U.S. adults say they really enjoy cooking, while 35 percent consider the kitchen the most important room in the house.

Some other fun facts from the report: 0 percent of U.S. adults read cooking and 2 food-themed magazines.

9.3 percent of U.S. adults like to try new recipes, 5 and 42.2 percent refer to recipes when cooking. o find these recipes, one-third of Americans turn T lives, several of the factors to longevity are a healthy, to the internet, and the percentage of adults who mostly plant-based diet; moderate alcohol consumpuse apps to find recipes has increased from 11 to tion (mainly red wine); and good spiritual, family 20 percent. and social networks. Meals are most often the core illennials and homeowners cook for fun: M for gathering and networking.

Millennials are 19 percent more likely than As always, we’ve gathered a tasty array of recipes average to agree that they enjoy to help you with your meal planning. cooking for fun, and homeowners are If you didn’t know, From dishes using the root veggies of fall our magazine is 32 percent more likely to do the same. (pp. 20-22) to fish and seafood creations to distributed in Kroger Another conclusion from the report: please the pescatarian in you (pp. 23-25) and many of its Americans are setting more time aside affiliate stores across to a fun selection of fast and easy to enjoy sit-down meals with family. the country, including appetizers (pp. 26-29), options abound.

I love to cook and enjoy researching King Soopers, Fred The fast-approaching fall and winter Meyer, Ralphs, Smith’s, and trying new recipes. My stack of holiday season means it’s time to start Fry’s and QFC. cookbooks is always expanding, and I planning some fun get-togethers. And also often lose track of time while reading some fun “cook togethers,” where you can invite food blogs and searching the internet for even more family and friends into your kitchen to help with the recipes. The best part of all this: making a yummy cooking and meal prep. Enjoy! meal and sharing and enjoying it with my husband, friends or family.

Food can be a wonderful and healthful social connection. In regions around the world dubbed Rebecca Heaton, Editor “Blue Zones,” where people live exceptionally long editor@livenaturallymagazine.com

CONTACT US editor@livenaturallymagazine.com

FOLLOW US

SHOP RECIPES ON OUR WEBSITE

SHUTTERSTOCK

VISIT US ONLINE livenaturallymagazine.com

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NEW!

HEALTHY MADE EASY

INTRODUCING SHOPPABLE RECIPES Order any Live Naturally recipe online through your local Kroger store.

Part of the Live Naturally family of Kroger magazines FALL 2019

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

Add ingredients into an online shopping cart with just one click.

CREATIVE DIRECTOR Lindsay Burke

Choose curbside pickup or home delivery.

ASSISTANT EDITOR Kellee Katagi

DESIGNER/DIGITAL Shannon Moore

DIGITAL EDITOR Lauren Yeates DIGITAL PRODUCTION ASSISTANT Ashley McLeod

TRY OUR

COPY EDITOR Julie Van Keuren

NEW APP

MARKETING OPERATIONS MANAGER Susan Humphrey

Recipes on the go with the newly revamped Live Naturally Magazine app.

CONTRIBUTING WRITERS Nancy Coulter-Parker, Dina DeleasaGonsar, Genevieve Doll, Taffy Elrod, Sarah Howlett, Kellee Katagi, Kimberly Lord Stewart

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CONTRIBUTING ARTIST AND STYLISTS Jennifer Olson, Eric Leskovar, Nicole Dominic ADVERTISING SALES Deborah Juris, Susan Tauster, Dan Vincent PUBLISHED BY

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www.hungryeyemedia.com 800.852.0857 PRESIDENT Brendan Harrington

CO NTENTS FALL 2019

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

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recipe index

24 27

Braised Fennel and Figs with Sweet Walnut Vinaigrette 32 Celery Rémoulade 22 Crispy Whitefish Sandwiches with LemonCaper Tartar Sauce 25 Fresh Fall Salad 22 Halwa—Indian Carrot Pudding 22 Maple-Dijon Salmon with Roasted Winter Vegetables 23 Miso Ginger Wings 28 Red-Flannel Hash 22 Rosemary Delicata Squash Dip 27 Spiced Goat Cheese Stuffed Dates 26 Sweet Potato Gnocchi with Balsamic Caramelized Mushrooms 22

departments 5

BEGIN Talking with Jewel PLUS Ask the dietitian and how to reduce plastic use.

10 KITCHEN Pasta and Sauces PLUS Dairy innovations, cauliflower products and cooking with kids.

EAT 20 Dish It Up Flavorful creations using the earthy root vegetables and fruits of the season.

23 Healthy Kitchen Fish and shellfish recipes that will please your palate.

26 Fast & Flavorful Quick and easy appetizers for your fall parties or potlucks.

TRY 32 Braised Fennel and Figs Anise-flavored fennel enhances this rich and flavorful side dish.

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

White Bean Crostini 29 Zucchini Noodles with Red Clam Sauce 24

BOOST 30 Stress Busters A go-to list of natural supplements for reducing and managing stress.

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

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Order any Live Naturally recipe online through your local Kroger store.

Find a favorite recipe.

1

Add ingredients into an online shopping cart with just 2 one click.

3 Choose curbside pickup or home delivery and...

ENJOY. When you want it.

Where you want it.

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HEALTHY MADE EASY

BEGIN In Harmony with Jewel The award-winning singer-songwriter, author and mental health and mindfulness advocate is spreading happiness as a habit.

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

L

ife is work no matter what, so why not work toward a happier future? This is what Jewel is focused on through her music, poetry and foundation. We caught up with her to learn more.

MATTHEW ROLSTON

You started the Never Broken Foundation to inspire people to “Make Happiness a Habit.” You write that you see life as a living body and to experience harmony and happiness, we need to have each aspect of life well-toned. Tell us more about this.

Many of us are strong in one area of our lives but perhaps in others we are lacking tone or expertise. We might be adept at parenting, but poor on our physical health. Skilled at building a company, but lacking in intimacy and relationship fitness. This is okay and to be expected. But through being mindful and curious and taking small simple steps, we can start to build tone in other areas of our lives.

My life’s mission has been

gaining education to help me be well-rounded and happy and developed as a whole human.

I like the word harmony because it recognizes that we are always evolving and growing and there is no failing in this process and at different stages of our lives we are working on different things.

Please talk about the importance of mindfulness and meditation in your life.

When I was a teenager suffering from anxiety and depression, mindfulness and meditation saved my life.

When I was homeless, it helped me not only survive but also to get in touch with who I really am and want to be; hence my lyrics, which became a career. As an adult,

entrepreneur, mom and touring artist, it has helped me create a peaceful and aware space between what happens in my life and how I choose to react to it. This has allowed me to bring my best self forward, to have peace of mind and to connect to others and my work in such a meaningful way.

What about diet and nutrition?

like to be aware of what I am eating and to eat as healthy as I can because it really affects how I, and my son Kase, feel.

Can you offer a few tips for someone who wants to start on a path of mindfulness and wellness?

First, realize it’s not as complicated as people fear.

Just do one act of improvement a day. Meditate for even a few minutes a few times a day.

I call it a brain break. Just sit still and breathe for 10 breaths; it can give you 100 percent more energy in the afternoon. Drink one extra glass of water daily; it can make a huge difference in how you feel. Get to sleep before 11 p.m. and get 7-8 hours sleep. Any one of these things will have a big impact. Just start with one and keep it simple.

I’m extremely passionate and nerdy about nutrition, food and where it comes from. I began studying food as medicine when I was 15 to solve health problems. I was able to study under pioneers in the field, and it has been a lifelong passion and pursuit to understand the preventative and healing aspects of food. Now it’s getting easier for people to make better choices than when I was Learn more about Jewel’s Never Broken a kid. As far as a diet, I’m foundation at jewelneverbroken.com. not super strict: I just LIVENATURALLYMAGAZINE.COM

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

Simple

SWAPS

Expert tips for integrating reusable items into your everyday routine.

BY SARAH PROTZMAN HOWLETT

T

here’s no doubt about it: Recycling feels great. But as of late, hundreds of U.S. cities have either scaled back recycling or stopped altogether, reporting that the required energy and materials have become too expensive and increasingly complex.

Voices in the zero-waste movement would tell you we’re looking in the wrong place for answers: The problem isn’t that we’re recycling all wrong—it’s that we’re creating too much trash in the first place.

Although it may seem daunting to change long-standing habits, we can all start somewhere, says Brown Cannon, founder of No2Plastic, based in Bend, Ore. “Pick one thing and be dedicated to whatever that is—be it no longer using plastic straws, water bottles or plastic cutlery,” he says. “You might see it’s not that difficult to inject that one change into your life.” Check out no2plastic.org to join the movement. Here are some simple ways to get started:

WATER BOTTLE In 2016, bottled water beat out soda to become the nation’s GROCERY BAG Ever since some U.S. locales began charging for plastic shopping bags or banning them outright, taking reusable bags on a grocery run is increasingly common. Brittney LaGesse, owner of Refill Revolution in Boulder, Colo., loves the Ecobags Classic String Bag ($13.99, ecobags.com), which looks small but stretches a surprising amount and can safely haul everything from watermelon to wine.

Don’t forget about produce bags, too.

Instead of plastic ones, try Net Zero’s 12-Pack Reusable Produce Bags ($39.99, netzerocompany. com), made from ecofriendly, machinewashable mesh.

most-consumed beverage. The downside: Each of those bottles sticks around for a long time—about 450 years, to be exact. With water-filling stations everywhere from gyms to airports these days, it’s easy to go reusable. Cannon likes the lightweight and collapsible Hydaway water bottle ($30 for a 25-ounce bottle, shop.hydawaybottle.com).

LUNCH CONTAINERS No paper bags or plastic zipper bags necessary with To-Go Ware’s 3 Tier Stainless Steel Food Carrier ($27.99, to-goware.com) or a LunchBots Bento Box (starting at $24.99, lunchbots.com), both of which are good choices for a picnic or work lunch. “I like to tell people to look at what they already have at home [like mason jars], so they don’t have to buy a bunch of new things,” LaGesse says. Carry your lunch in a reusable, insulated Out of the Woods Paper Sac ($12.99, outofthewoods.com), made with a renewable, washable material derived from paper that looks and acts like leather, even though it’s 100 percent animal-free.

Shop Smart: Carbon Neutral Water

Known for its thermal pools, waterfalls and striking terrain, Iceland is also host to many natural springs. The Ölfus Spring, which formed 5,000 years ago following a massive volcanic eruption, is where Icelandic Glacial sources its naturally alkaline water. And the company is proud that its bottled water is certified Carbon Neutral. How? It uses green energy sources to power its facility; invests in carbon offsets for renewable energy projects; and bottles its water—with a naturally occuring high pH level of 8.4—in BPA-free, rPET bottles, labels, caps and packaging that is all 100 percent recyclable. More at icelandicglacial.com.

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FALL 2019 | LIVE NATURALLY

HIGH pH FROM NATURE. NOT A FACTORY.

Certified Carbon Neutral for Product & Operation Available in select stores

BEGIN | ADVICE

Ask the Dietitian

Have a nutrition- or diet-related question?

Send it to editor@livenaturallymagazine.com.

Do cleanses actually work? If so, what’s a healthy approach?

Considered a way to “purify” our body’s natural detoxification system, dietary cleanses promise to press some untold refresh button on our physiology.

Although this Marie Kondo style of decluttering our body chemistry sounds credible, in reality, our liver, intestines and kidneys, if otherwise healthy, are already doing a fine job of filtering excess waste and toxins from our diet.

Instead of a cleanse, focus on a

How do you feel about pea and other legume proteins growing in popularity? Is there potential for developing an allergy if they’re overused?

The presence of legumes, which include black-eyed peas, split peas, beans, soy, peanuts and lentils, in our diets is something to celebrate! Many of these powerhouse foods are a good source of fiber, protein, iron and

zinc. We should strive for 1 1/2 cups of legumes weekly, plus one serving of soy (tofu, soy milk, edamame, tempeh, etc.) daily.

Double this amount if you follow a strict plant-based diet.

Protein supplements made from pea and soy protein offer a safe and effective alternative for those who can’t tolerate milk, while “faux meats” with added legume protein can easily be substituted for their animal-derived counterparts.

The major eight allergens are peanuts, tree nuts, fish, shellfish, eggs, soy, milk and wheat. These foods are responsible for 90 percent of all food allergy reactions. There is no evidence that eating more of a food (even soy) increases your chance of developing an allergy to that food. Research has not determined what causes food allergies, but a family history of food allergies or related conditions like eczema and asthma could increase risk.

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 or plant-based nutrition. When she’s not at work, you can find her at a hip-hop dance class, snuggling with her cats or working on her food-photography skills.

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FALL 2019 | LIVE NATURALLY

SHUTTERSTOCK

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

regular bowel pattern from adequate daily fiber (25 grams for adult women, 38 grams for adult men) and fluid (11.5 cups for adult women, 15.5 cups for adult men). Also regularly consume fruits, like pomegranate and berries, and vegetables, like broccoli, cauliflower, onions and Brussels sprouts. This combination should do all the gentle cleansing you need.

Speak with your doctor if you have digestive problems that need to be addressed.

D ID YO U KN OW ? | BEGI N

STRAWBERRIES FOR SMARTS To keep your wits about you as you age, try eating more strawberries. A Rush University study followed 924 residents of Chicago-area retirement communities for six years and found that the higher a person’s strawberry consumption, the less likely they were to be one of the 245 participants who developed Alzheimer’s during that time.

Compounds abundant in strawberries—such as vitamin C and an anthocyanidin called pelargonidin—are thought to be responsible for the protective properties.

Although the study specifically focused on strawberries, other berries contain similar compounds and, therefore, are likely to provide similar benefits, researchers assert.

—Kellee Katagi

Humidifiers May Help Fend Off Flu

N

ot only does fall mean cooler temps, it also means cold and flu season. While you’ll want elderberry and Vitamin C at the ready to help boost your immune system, a new study conducted by researchers at Yale University suggests that using a humidifier could also prove to be a handy line of defense. Researchers observed two groups of mice for several days, one in a low-humidity environment, the second in normal humidity. Both groups were then exposed to the influenza A virus. Who fared better? Mice in normal humidity remained healthier than those in low humidity. Study authors believed that in the low humidity group, the dry air impaired the ability of the trachea to be properly cleared of pathogens or debris. This combined with dehydration limited the body’s ability to fight off infection. While authors noted that increasing humidity may be a strategy to reduce disease symptoms and promote more rapid recovery in influenza-infected individuals, they also outlined that increasing humidity to improve immune response is not a universal solution, as Influenza A has been known to thrive in tropical and subtropical climates. Hence, more studies are needed to understand the differences in outcomes in varying environments. —Nancy Coulter-Parker

Insect Meat…Really?

In the push to satisfy people’s desire for meat, scientists are looking for ways to grow protein quickly, cost-effectively and with less environmental impact. A potential solution: insects.

“Insects are frequently lauded for their high nutritional value—rich in proteins, healthy fats and minerals,” says Natalie Rubio, a cellular-agriculture Ph.D. candidate and lead author of a research project at Tufts University on lab-grown insect meat. “Insect cells have lower growth-medium requirements than mammalian cells, too, meaning they could be more cost-effective to produce.” But how do they taste? “Many people describe edible insects as ‘meaty’ and liken them to seafood or chicken-like tastes,” Rubio says. “We can also regulate the taste by changing the composition of the growth medium that the cells grow in.” The jury is out, but we’ll be willing to try some when it comes to market. —RH

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KI TCHEN C H E F L O R E N Z O P 1 2 // H E A LT H Y D A I R Y P 1 4 // C O O K I N G W I T H K I D S P 1 8

Next-Level Noodles

Today’s pasta is way healthier than you’re used to without sacrificing the yum.

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

I

f you’ve bought nothing but the same old spaghetti from the pasta aisle lately, plan to take a moment on your next trip and peruse the options. What you find may surprise you. The most striking change is that noodles cannot be categorically dismissed as high-carb, empty-calorie fare. Many offerings are made from ingredients—such as chickpeas, quinoa or lentils—that provide impressive levels of protein, fiber and iron, and are gluten-free, as well. Even many wheat pastas are being crafted from the finest grains, resulting in a healthier, tastier final product. Here we present a few of our favorites.

TOP IT OFF

Don’t drag a great pasta down with an inferior sauce. Here are a few of our favorite pairings.

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FALL 2019 | LIVE NATURALLY

GREEN LENTILS

OUR PICK.

OUR PICK.

Barilla Red Lentil Rotini

Tolerant Organic Green Lentil Penne

Why we like it: Red lentil flour is the only ingredient in this high-protein (13 grams per 2-ounce serving), highfiber (6 grams) pasta. It also serves up 10 percent of your daily potassium needs, is produced in a dedicated gluten-free plant, and doesn’t stick together like some GF pastas.

Why we like it: Made from just one ingredient—organic green lentil flour—these low-glycemic noodles are nutrition heavyweights: 25 grams of protein and 11 grams of fiber in each 3.5-ounce serving. The flavor is subtly earthy, and the texture mimics a traditional firm pasta.

Tasters Say: “Great texture and neutral flavor that pairs with any sauce.”

Tasters Say: “Delicious! Way better than I expected an alternative pasta to be.”

Bonus points for: Gluten-free, Vegetarian, Non-GMO

Bonus points for: Gluten-free, Kosher, Non-GMO, Organic, Vegan

ALSO TRY. Tolerant Organic Red Lentil Penne

BARILLA VERO GUSTO Made in Italy, these non-GMO sauces brim with the rich flavor that comes from carefully selected ingredients, such as Genovese basil and Calabrian peppers. Bonus: No added sugar, water or preservatives.

ALSO TRY. Ancient Harvest POW! Green Lentil Spaghetti

SILVER PALATE There’s no added sugar in these sauces—because they don’t need it. Vine-ripened San Marzano tomatoes, extra-virgin olive oil and fresh vegetables give them more than enough crave-worthy flavor.

SHUTTERSTOCK (2)

RED LENTILS

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

AMERICA IS THE WORLD’S LARGEST MARKET FOR PASTA—

2.7 MILLION TONS CONSUMED ANNUALLY.

SOURCE: NATIONAL PASTA ASSOCIATION

VEGETABLE

CHICKPEA

WHEAT

OUR PICK.

OUR PICK.

OUR PICK.

Ronzoni Garden Delight Veggie Tricolor Rotini

Banza Chickpea Penne

DeCecco Spaghetti

Why we like it: Made with dried carrots, tomato and spinach, this wheat-based pasta provides a full serving of vegetables with every 4 ounces. The tricolor noodles offer subtle but welcome dimension in both flavor and color to enliven your meal.

Tasters Say: “The spinach noodles are especially tasty.”

Bonus points for: Non-GMO

ALSO TRY. Explore Cuisine Edamame Spaghetti

SIMPLE TRUTH ORGANIC CLASSIC ALFREDO SAUCE This traditional creamy sauce uses organic ingredients to craft a rich, cheesy topping that complements any pasta.

Why we like it: These gluten-free noodles’ mild, pleasant flavor and nonmushy texture are a delectable vehicle for each 3.5-ounce serving’s 23 grams of protein, 8 grams of fiber and 35 percent of your daily iron requirements.

The low-glycemic pasta’s ratio of carb grams to fiber grams makes for 28 fewer net carb grams per serving than most traditional pastas.

Tasters Say: “It passed the toughest test: My kids loved it!”

Why we like it: By being picky about its ingredients (high-quality durum wheat, water from its own Italian spring) and its process (ground in its own mill to lab-tested standards, bronze drawing, slow drying), DeCecco delivers a superior-tasting pasta with a rough texture to hold sauce.

Tasters Say: “Worthy of a fine Italian restaurant.”

Bonus points for: Kosher

Bonus points for: Gluten-free, Kosher, Non-GMO, Vegan

ALSO TRY. Barilla Chickpea Rotini

ALSO TRY. Buitoni Parmesan & Black Pepper Ravioli

GLUTEN-FREE TIP: If you’re looking for the closest gluten-free guesstimate—in terms of taste and texture—to traditional wheat-flour pasta, try Barilla Gluten-Free Spaghetti, made from non-GMO corn and rice.

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KITCHEN | TIPS

Pasta

1 0 1

ni nzo Boricks e r o L f Che and t Barilla’sis expert tips oking o h shares buying and csta. a n o sa p delizio

WHEN SHOPPING FOR PASTA, LOOK FOR APPEARANCE

Amber color—a sign of good-quality wheat—versus whitish, reddish or grayish hues. Pasta that adheres to high-quality standards should also have fewer specks (blackish marks) or impurities.

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BITE

Good pasta should be cooked al dente every time for the best meal experience.

CLARITY

Pasta made with the highest-quality durum wheat should not release a lot of starch in the cooking water.

Look to make sure the cooking water is clear versus cloudy— an indicator that excess starch is being released, which usually results in sticky, clumpy pasta.

DOESN’T BREAK Pasta made with the highest-quality durum wheat should not break, clump or stick when cooking.

Serve immediately to ensure the best meal experience.

Why do Italians like their pasta al dente?

In Italy, food is an emotional experience that engages all the senses.

Every meal is a celebration, and pasta is an important part of the meal. Cooking pasta al dente, which means “to the tooth” in Italian, means the pasta will still be firm when you bite into it.

This is preferred because the firm bite of the pasta allows you to taste the pasta better.

@ CHEFLORENZOBONI

Follow Chef Lorenzo Boni on Instagram

E XPERT ADVICE | K ITCHEN

HOW TO COOK PASTA

CHEF LORENZO ADDS SALT TO THE WATER UNTIL “IT TASTES LIKE THE SEA.”

STEP 1

Place 4–6 quarts of cold water in a large pot, and bring to a boil.

STEP 2

Add salt, and bring back to a boil. Oil is not recommended, because it can prevent sauce from sticking to the pasta.

STEP 3

Add pasta, and cook according to package instructions.

STEP 4

For al dente pasta, do a bite test for slight resistance.

STEP 5

Drain, but reserve some of the pasta water! It’s a great addition to the sauce. Add about a 1/4 to 1/2 cup or a ladle full of water to your sauce before adding the pasta. The salty, starchy water not only adds flavor but also helps glue the pasta and sauce together; it will also thicken the sauce.

STEP 6

Add your favorite ingredients and sauce, toss, serve and enjoy!

TIP When you cook pasta, 2 ounces of dry pasta per person is a good rule to follow. What does 2 ounces look like? It depends on the shape.

LONG SHAPES Spaghetti, angel hair, fettucine and linguine

A bunch of noodles in your hand the size of a quarter

COURTESY BARILLA, SHUTTERSTOCK (3)

SHORT SHAPES Elbows, penne and rotini

Penne and ziti

Campanelle, farfalle, rigatoni, shells and mini-wheels

½ cup cup

¾ cup

TRADITIONAL PASTA COOKED AL DENTE HAS A LOW TO MEDIUM GLYCEMIC INDEX (GI) VALUE, WHICH MEANS THE BODY DIGESTS IT MORE SLOWLY THAN MANY OTHER CARBOHYDRATE-RICH FOODS AND KEEPS YOU FULLER LONGER.

COURTESY OF BARILLA

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

The New Face of Dairy

I

No bones about it, dairy products are a great source of calcium and plenty more nutrients, too.

1 CUP OF MILK PROVIDES

n an increasingly crowded food and beverage space where plantbased products are drawing a lot of attention, the dairy world is innovating to meet consumers’ evolving wants and needs.

30%

THE GOOD IN DAIRY. Healthy and natural options are at the top of consumers’ lists, and dairy products— including milk, yogurt, cheese and cottage cheese—are laden with naturally occurring nutrients, giving them a step up on plant-based versions, most of which are fortified. Calcium is of course the big player: 1 cup of cows’ milk contains 30 percent of your daily needs.

26%

Calcium

24%

Riboflavin

Vitamin D

18%

22%

Vitamin B12

Phosphorus

% Daily Value

16%

Protein (7.9 grams)

FOLLOW YOUR GUT.

A LOVE OF CHEESE. According to data from the U.S. Department of Agriculture, U.S. consumers have a love affair with cheese—we each consume about 34 pounds a year! But it

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FALL 2019 | LIVE NATURALLY

doesn’t have to come only in chunks or slices.

Crunchy, innovative, all-natural snacks like Parm Crisps and Moon Cheese are made from 100 percent cheese—nothing else.

GOOD TO ANIMALS. Studies show that dairy from grass-fed or pasture-raised animals is quite nutritious, with more fat-soluble vitamins and beneficial omega-3 fatty acids than that from cows fed moreconventional feed.

Notable brands include Kerrygold, known for its creamy Irish butter and now launching sliced and shredded cheese; Organic Valley USDA Certified Organic milks, cheeses, yogurts and sour cream; and Horizon, which also offers USDA Certified Organic milk, cheeses, cottage cheese, sour cream, butter and eggs.

DID YOU KNOW? Humans are the only species that consumes milk in adulthood and milk from other animals.

SHUTTERSTOCK

With the continued buzz around probiotics and gut health, fermented products like kefir and yogurt—which are rich in tummy-supporting probiotics for digestive health—are becoming more available in new flavors and international styles. A great example is skyr, a fermented, dairy-based, yogurt-like product with a thick and creamy texture, hailing from Iceland; check out offerings from Icelandic Provisions.

And yogurt and kefir don’t come just from cows. Redwood Hill Farm produces its fermented offerings from goats’ milk. It’s worth noting that people who can’t tolerate dairy from cows may be able to more easily digest milk from goats.

Why? Fat molecules in goat’s milk are smaller and easier to digest.

JUST AS MUCH I S S A I D O N T H E P L AT E S AS OVER THEM.

NE W KERRYGOLD SLICED AND SHREDDED CHEESE MADE WITH MILK FROM GRASS-FED COWS T H AT G R A Z E O N T H E LUS H PA ST U RES O F I RE L A N D. Available in select stores

KITCHEN | GET SMART

CAULI PRODUCTS Food companies are capitalizing on the low-carb, gluten-free trend by using vegetables like cauliflower to replace flour, rice and other simple carbs in their products.

Here are a few to try.

IN 2018, SALES FOR PACKAGED CAULIFLOWER PRODUCTS GREW

71%

SNACK. From the Ground Up Cauliflower Pretzels

SOURCE: NIELSEN

Calling Cauliflower Nutrient-dense and versatile, this cruciferous vegetable continues to trend as a go-to ingredient swap.

B Y R E B E C C A H E ATO N

F

ood trends come and go. But one that’s holding its own in America’s kitchens is cauliflower. This mild-tasting, cloud-shaped veggie is part of the Brassica or cruciferous family, meaning it’s related to broccoli, cabbage, brussels sprouts and kale.

It possesses the chameleon-like ability to take on various forms for different ingredient and diet needs. And it’s popping up in a growing number of packaged food products, too. Here’s why it remains a staple on so many shopping lists.

Cauliflower can be prepared well beyond steaming. Try roasting florets, or slice a head into thick “steaks” and roast. When pureed with olive oil, it’s a great substitute to cream sauce.

Other options? Place florets in a food processor, and turn them into a substitute for rice. Or mash processed florets with eggs, grated cheese and spices, and press into a pizza crust.

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FALL 2019 | LIVE NATURALLY

IT’S FULL OF NUTRIENTS.

One cup (100 grams) of cauliflower contains 2 grams of protein(!), 77 percent of the daily value (DV) of vitamin C, 20 percent DV of vitamin K, close to 3 grams of fiber, plus vitamin B6, folate, potassium, manganese, phosphorus and magnesium.

IT’S LOW IN CARBOHYDRATES AND GLUTEN-FREE (THINK KETO-FRIENDLY!).

A 100-gram serving of white rice contains 150 calories, 34 grams of carbs and 1 gram of fiber, while a similar portion of riced cauliflower contains just 25 calories, 5 grams of carbs and triple the amount of fiber.

PIZZA CRUST. Cali’flour Foods Pizza Crust

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Cooking Up Memories

The smallest of hands can be surprisingly good in the kitchen. Here are tips on getting your little sous chef started.

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

T

he holidays are an excellent time to get your kids in the kitchen. Will it be messy? Maybe. Will it be a little hectic?

Perhaps. By letting go of expectations of perfection, you will create lasting memories and lifelong skills to nourish their bodies and minds. “Embrace the chaos,” says Deanna Cook, author of multiple children’s cookbooks, including Cooking Class (Storey, 2015), Baking Class (Storey, 2017) and her latest, Cooking Class Global Feast! (Storey, 2019).

“Cooking is a hands-on, healthy activity that gets kids to turn off the screens and actively engage with food,” she says.

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

Kids

What age is ideal? Cook says as early as the high-chair stage. “I gave my kids flour to run their fingers through or a biscuit to pat down,” she says. “Work up slowly with sensory lessons, such as smelling herbs, rinsing vegetables and pushing the button on the salad spinner.”

By the time children have a little more dexterity, say around ages 4 to 6, teach them how to use kitchen tools like a pizza cutter or kid-friendly scissors to snip herbs. As they get older, they can use the food processor and mixer to scale up their knowledge and comfort level.

MAKE YOUR KITCHEN A HOLIDAY CULINARY CLASSROOM Cooking with relatives over the holidays will be a cherished memory. “My favorite memories are cooking with my grandmother or helping my mother get the food ready for a party,” Cook says. The experience moves the emphasis away from gift-getting to the gift of hospitality, whether it’s cooking something for a teacher or preparing a recipe and serving it to guests. “For instance, kids can make hummus with a vegetable platter to welcome their guests when they arrive,” Cook says. “It’s an opportunity to learn social skills and kindness by being hospitable.”

The holidays are also a time to teach your children about family lore and traditions that hark back to your family’s ancestral roots. Call a relative and ask about their own holiday food memories from childhood, or trace back the family tree and create recipes that might have been served in a far-off land.

Cooking Tips

Learning to cook is like soccer or piano—it takes time and effort— so start young.

Here are some tips from Deanna Cook.

Ages

2- 5

Little kids love tactile tasks like stirring, dumping ingredients in a bowl, kneading and rinsing vegetables in the sink (even a toy kitchen sink).

Ages

6- 8

SCIENCE, HISTORY AND MATH IN THE KITCHEN

PHOTO CREDIT

The kitchen also provides endless opportunities to teach about food history, culture, writing, science and math. Start by giving each child in your family a notebook to use to collect recipes, make shopping lists, jot down notes and first impressions about a food or recipe, and draw pictures of favorite foods. Many years from now, this will be a treasured keepsake to see how far they have progressed.

By thinking of your kitchen as a laboratory, lessons in science and math aren’t far behind. Baking is a wonderland of chemical reactions of fats, liquids, acids, leaveners and emulsifiers that turn ingredients into irresistible treats. When a recipe’s serving size needs to be cut in half or doubled, math is essential. Cook suggests giving older children $20 and a list of needed items at the grocery store, so they can budget and calculate costs.

Lastly, use this time to teach your children that recipes may not always go as planned, which is perfectly OK. Use your time together to enjoy one another’s company and not criticize or judge what is on the table. As Julia Child once said, “No matter what happens in the kitchen, never apologize.”

TODDLERS & PRESCHOOLERS

Ages

9- 12

YOUNG CHEF Kids in elementary school can follow simple instructions, measure ingredients, grease and flour pans, crack eggs, whisk, and make fun faces and art with food. Stay by their side to be sure they are on top of a recipe, and step in if they go off track.

TWEENS Older kids have the attention span and patience to cook tonight’s dinner or tackle a longer baking project.

Give them as much independence as you can, but stay nearby in case they can’t understand a step and need a reminder to turn off the oven and clean up the kitchen.

TRY THIS

Crispy Cheese Squares If you’re a fan of cheese-flavored crackers, try making these from scratch with real shredded cheese. You may never eat them from a box again! MAKES ABOUT 2 DOZEN INGREDIENTS 2 cups (8 ounces) shredded cheddar cheese 4 tablespoons butter, cut into chunks 1 cup flour ¼ teaspoon salt 3 tablespoons milk DIRECTIONS 1. Preheat oven to 350°. In a food processor, combine cheese, butter chunks, flour and salt. Pulse until mixture looks crumbly.

2. Pour the milk through the top of the food processor. Mix until dough starts to stick together.

3. Remove dough from bowl, gathering the crumbs together into two balls.

4. Flatten the balls into disks between sheets of plastic wrap. Wrap them

up, and refrigerate for at least 10 minutes (or up to 3 days).

5. Roll dough to ¼-inch thickness. (If it’s too hard to roll, let it soften on the counter for a few minutes.)

6. Cut dough into 1-inch squares with a knife or a pastry or pizza cutter (or cut into shapes with a small cookie cutter).

7. Place crackers on a baking sheet lined with parchment paper.

Wiggle a toothpick in the center of each square to make a hole.

Bake for 8–12 minutes, or until crispy. Cool on the pan for a few minutes before serving.

Deanna Cook is an author of children’s cookbooks.

For more on her books, go to deannafcook.com.

THIS RECIPE HAS BEEN ADAPTED FROM THE CHILDREN’S COOKBOOK, BAKING CLASS BY DEANNA COOK.

©2017 by Deanna F. Cook. Photography © Carl Tremblay.

Used with permission from Storey Publishing.

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E AT | DISH IT UP

ROOTING FOR FALL

The earthy root vegetables and fruits of the season find their way into five delicious creations.

TURN TO PAGE 22 FOR RECIPES.

HALWA—INDIAN CARROT PUDDING

CELERY RÉMOULADE

SWEET POTATO GNOCCHI WITH BALSAMIC CARAMELIZED MUSHROOMS

SWEET NUTRITION One medium sweet potato provides 400+ percent of your daily vitamin A requirements and 37 percent of your vitamin C.

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E AT HEALTHY KITCHEN P23 FAST & FLAVORFUL P26

Just 1 ounce of garlic contains 15 percent of your daily vitamin C needs and 17 percent of your vitamin B6.

RED-FLANNEL HASH

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

SELECT AND STORE ROOT VEGGIES Choose firm, bruise-free vegetables. If there are greens attached, make sure they’re bright and firm (Hint: You can eat them!). Store the veggies in a cool, dry place.

THREE TYPES OF ROOT VEGGIES TAPROOTS carrots, beets, radishes, turnips TUBERS potatoes, sweet potatoes, Jerusalem artichokes BULBS leeks, garlic FRESH FALL SALAD

LIVENATURALLYMAGAZINE.COM

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E AT | DISH IT UP

Celery Rémoulade SERVES 4

½ cup mayonnaise ½ cup Greek yogurt, whole or 2% 2½ tablespoons Dijon mustard 1 teaspoon sea salt, plus more to taste 2 tablespoons freshly squeezed lemon juice Freshly ground black pepper, to taste 1 large (about 2 pounds) celery root DIRECTIONS 1. Mix together mayonnaise, yogurt, mustard, salt, lemon juice and a few grinds of black pepper.

2. Peel celery root, and grate coarsely.

3. Mix dressing with grated celery root. Taste, and add more mayonnaise, lemon, salt or pepper, if needed.

4. Serve chilled. Can be made up to 2 days in advance and kept in the refrigerator.

Note: Make dressing first; then grate celery root, because it discolors quickly.

PER SERVING: 420 CAL; 8 G PROTEIN; 14 G FAT; 78 G CARB (27 G SUGARS); 1,520 MG SODIUM; 8 G FIBER

Fresh Fall Salad SERVES 4

½ pound brussels sprouts, ends trimmed 1 small garlic clove, finely grated 2 tablespoons fresh lemon juice ¼ cup finely grated Parmesan, ½ cup more to shave Kosher salt Freshly ground black pepper 2 bunches kale 1 cup pecans, roasted 1 fennel bulb, quartered, cored and thinly sliced lengthwise 1 tart apple, such as Granny Smith; quartered, cored and thinly sliced lengthwise ½ cup pomegranate seeds ½ cup parsley, tender leaves and stems; coarsely chopped 3 tablespoons olive oil DIRECTIONS 1. Remove all outer leaves from brussels sprouts, and place in a large bowl with garlic, lemon juice and ¼ cup Parmesan.

Season with salt and pepper.

2. Remove stems from kale. Thinly slice leaves into thin ribbons by

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FALL 2019 | LIVE NATURALLY

rolling them and then cutting. Add to sprouts and dressing. Massage leaves until evenly coated. Let sit about 5 minutes.

3. Add pecans, fennel, apple and pomegranate seeds to brussels sprouts; toss to coat. Add parsley and olive oil. Season with salt, pepper and more lemon juice, if desired. Garnish with Parmesan shavings.

PER SERVING: 253 CAL; 5 G PROTEIN; 15 G FAT; 26 G CARB (8 G SUGARS); 1165 MG SODIUM; 4 G FIBER

Red-Flannel Hash SERVES 4

4 tablespoons olive oil 1 cup chopped onion 2 cups cooked, chopped corned beef 1½ cups cooked, chopped beets 1½ cups cooked, chopped potatoes ½ cup fresh, chopped parsley Freshly ground black pepper and salt, to taste DIRECTIONS 1. Heat oil in a medium pan over medium-high heat. Add onion, and cook until translucent.

2. Add corned beef, beets and potatoes. Stir to combine; then spread out evenly in pan.

Reduce heat to medium. Press down with a metal spatula to help brown the mixture.

3. Let cook until nicely browned on one side. Then use a metal spatula to lift up sections of the mixture, and turn over to brown other side.

4. Remove from heat. Stir in chopped parsley, and sprinkle on black pepper and salt to taste.

5. Serve plain as a side, or with fried or poached eggs.

PER SERVING: 483 CAL; 23 G PROTEIN; 34 G FAT; 19 G CARB (5 G SUGARS); 1315 MG SODIUM; 3 G FIBER

Sweet Potato Gnocchi with Balsamic Caramelized Mushrooms SERVES 6

GNOCCHI 1 cup cooked, mashed sweet potato 1 cup ricotta 2 large eggs 1 teaspoon kosher salt ½ cup freshly grated Parmesan, divided 3–4 cups all-purpose flour, divided

SAUCE 6 tablespoons butter, divided 1½ pounds cremini mushrooms, sliced 2 cloves garlic, minced or grated 2 teaspoons fresh, chopped thyme 2 teaspoons fresh, chopped rosemary 1 teaspoon crushed red pepper flakes ¼ cup balsamic vinegar ½ teaspoon pepper ¼ teaspoon salt DIRECTIONS 1. To make gnocchi: Mix sweet potato, ricotta, eggs, salt and ¼ cup Parmesan together in a large bowl. Add 2½ cups of the flour, and mix well with your hands.

Dough will be sticky but should be sturdy enough to shape into a ball. Keep adding a little flour at a time until you get a soft dough.

2. Spread some flour on a large work surface. Roll dough into a log, and cut into four equal pieces.

Take one piece, and cut in half.

Roll piece into a log shape about ½-inch thick; then cut into pieces about the width of a fork. Dust gnocchi with a little flour; then use one finger to push gnocchi up onto the tines of a fork. Let gnocchi drop back to the work surface.

Repeat with all pieces.

3. Bring a large pot of salted water to a boil.

4. While waiting for water to boil, in a medium skillet over high heat, add 2 tablespoons butter.

When butter is melted, sprinkle in mushrooms in a single layer. Let caramelize on the bottom, about 2 minutes. When caramelized, toss once and season with salt and pepper, to taste. Continue to cook without stirring, 5 minutes.

5. Add remaining butter, and cook until it begins to brown.

Once butter is browned, reduce heat and add garlic, thyme, rosemary and red pepper flakes.

Sauté about 1 minute; then add balsamic vinegar. Simmer until mushrooms are glazed with

sauce. Remove from heat.

6. Add gnocchi to boiling water.

Boil until they float; then remove with a slotted spoon, and add into skillet with sauce. When all gnocchi are placed in saucepan, return skillet to medium heat.

Let gnocchi crisp on one side; then stir around to mix in mushroom sauce. Remove from heat, and serve immediately with remaining Parmesan and freshly ground black pepper.

PER SERVING: 601 CAL; 23 G PROTEIN; 20 G FAT; 80 G CARB (5 G SUGARS); 320 MG SODIUM; 4 G FIBER

Halwa—Indian Carrot Pudding SERVES 4

5 large carrots 1½ cups almond, rice or oat milk 1 cup canned coconut milk 1 tablespoon butter or coconut oil 2 tablespoons honey ½ teaspoon ground cardamom 1 ⁄8 teaspoon ground ginger 1 ⁄16 teaspoon ground cinnamon 1 ⁄16 teaspoon ground cloves Dash of salt ¼ cup raisins ¼ cup pistachios, roasted, unsalted DIRECTIONS 1. Wash, peel and shred carrots.

2. Pour milk into a medium saucepan, and bring to a simmer over medium heat. Add carrots to pan; simmer 20 minutes.

3. After milk begins to thicken and take on an orange color from carrots, add butter or coconut oil and honey to pan. Stir until butter has melted; then add cardamom, ginger, cinnamon, cloves and salt. Toss in raisins; stir to combine. Continue to simmer 10 minutes, or until more of the milk has evaporated and carrots are very soft. Remove pan from heat.

4. Top with pistachios; serve warm or cold.

PER SERVING: 418 CAL; 5 G PROTEIN; 36 G FAT; 24 G CARB (10 G SUGARS); 37 MG SODIUM; 2 G FIBER

Live Naturally is excited to partner with Johnson & Wales University (JWU). Vincent Armada, Chef Jorge de la Torre and Sarah Moon (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.

a Sea of

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

RECIPES

Please your pescatarian palate with these four fish and shellfish dishes.

BY TAFFY ELROD | PHOTOS JENNIFER OLSON | FOOD STYLING ERIC LESKOVAR | PROP STYLING NICOLE DOMINIC

TIP Look for grade B maple syrup; it has a more pronounced maple flavor than grade A and tends to be slightly less expensive.

Maple-Dijon Salmon with Roasted Winter Vegetables The touch of sweetness from maple syrup and roasted vegetables make for a cozy fall meal.

A perfect accompaniment: a salad of bitter greens with a tangy vinaigrette. SERVES 4 2 carrots, peeled 2 parsnips, peeled 2 small sweet potatoes 1 small cauliflower head ¼ cup + 1 tablespoon mild cooking oil, divided* 1 teaspoon sea salt ¾ teaspoon black pepper, divided

1 teaspoon dry parsley 4 (4-ounce) salmon fillets 2 tablespoons Dijon mustard 1 tablespoon real maple syrup (Grade B preferred) ¼ teaspoon onion powder Fresh parsley or scallions for garnish (optional)

DIRECTIONS 1. Preheat oven to 375°. Cut carrots, parsnips and sweet potatoes into ½-inch pieces. Cut cauliflower into small florets. Toss cut vegetables with ¼ cup oil, salt, ½ teaspoon pepper and parsley.

2. Spread vegetables on a well-oiled sheet pan or cookie tray; bake on center rack of oven about 1 hour, until they are tender and beginning to brown around the edges.

3. Meanwhile, prepare fish. In a small bowl, stir together mustard, maple syrup, remaining tablespoon oil, onion powder and ¼ teaspoon black pepper.

4. Spread 1 tablespoon of mixture

over top of each piece of fish. Place fish on a well-oiled baking sheet.

5. When vegetables have been in the oven about 40 minutes, place tray of salmon in oven too, and bake 15–20 minutes, until fish is cooked through but still tender. It should be fully opaque and flake apart easily.

6. For each serving, place one piece of fish and about 1 cup of vegetable mix on each plate. Garnish with fresh parsley or chopped scallions, if desired. *Coconut oil, avocado oil or a light olive oil PER SERVING: 402 CAL; 25 G PROTEIN; 21 G FAT; 28 G CARB (11 G SUGARS); 128 MG SODIUM; 6 G FIBER

LIVENATURALLYMAGAZINE.COM

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

TIP Cooking zucchini briefly before you add sauce cooks off excess moisture, so the sauce clings to the “noodles” and they carry more flavor.

Zucchini Noodles with Red Clam Sauce A lighter twist on classic linguini with clam sauce, this dish has all the traditional deliciousness, with the modern touch of spiralized zucchini noodles. Don’t let cooking clams in the shell intimidate you: It’s easy, and the dish is a lot of fun to make. SERVES 4 2 pounds littleneck clams, soaked and scrubbed ¼ cup light olive oil 4 cloves garlic, minced 3 medium zucchini (about 1½ pounds), spiralized 1 cup prepared marinara sauce

½ teaspoon oregano ¼ teaspoon black pepper Small pinch of red pepper flakes (optional) ¼ cup clam juice, plus extra for thinning the sauce ¼ cup Parmesan cheese Parsley and extra cheese, for garnish

DIRECTIONS 1. Heat a large, heavy-bottomed pan with a tight-fitting lid over high heat. Add clams to pot, and cover tightly. Cook until clams open and release their juice. Discard any clams that never open.

2. Remove clams from pan, and strain juice through a fine strainer into a bowl; reserve for sauce. Remove clams from shells, and roughly chop. You may save a few clams in the shell for garnish.

3. Place a large skillet over medium heat, and add olive oil. When oil is hot, add garlic, and cook until fragrant and brown.

4. Add zucchini, and cook 1–2 minutes, until zucchini begins to look slightly dry.

5. Add marinara sauce, oregano, black pepper and red pepper flakes if using; stir to combine. Add ¼ cup clam juice and chopped clams; cook until hot. If too thick, add more clam juice (saved from cooking clams) 1 tablespoon at a time, until you reach desired consistency. Stir in Parmesan cheese.

6. Divide among four pasta bowls, and garnish with reserved clams in the shell, chopped parsley and more cheese.

PER SERVING: 204 CAL; 8 G PROTEIN; 15 G FAT; 8 G CARB (3 G SUGARS); 122 MG SODIUM; 1 G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

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

Crispy Whitefish Sandwiches with Lemon-Caper Tartar Sauce These sandwiches are light, crisp and flavorful. Even people who think they don’t like fish are going to love these—the tartar sauce is a game changer. For best results, use any fresh, firm whitefish. SERVES 4 TARTAR SAUCE 1 cup mayonnaise, divided 1 tablespoon minced shallot 1 tablespoon capers, minced 1 tablespoon dill-pickle relish Zest of 1 lemon, about 1 tablespoon 1 tablespoon lemon juice 1 teaspoon Dijon mustard Pinch of cayenne pepper or dash of Tabasco

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FISH 4 (5-ounce) firm whitefish fillets, such as cod or haddock 1 teaspoon sea salt 1 teaspoon black pepper 1 cup panko-style breadcrumbs 1 tablespoon olive oil or melted butter 4 soft rolls, split and lightly toasted Lettuce, onion and dill-pickle slices

DIRECTIONS 1. For tartar sauce: In a small mixing bowl, combine ½ cup mayonnaise, minced shallot, capers, relish, lemon zest, lemon juice, Dijon mustard, and cayenne pepper or Tabasco; stir together.

Refrigerate at least 30 minutes, up to overnight, to allow flavors to marry.

2. Preheat oven to 375°. Blot fish fillets dry, and season well with salt and pepper. Then spread them with remaining ½ cup mayonnaise, being sure to cover all parts of the fillets, including the sides.

3. Mix breadcrumbs with oil or butter in a shallow dish. Coat fillets with breadcrumbs, gently pressing crumbs on to be sure they adhere.

Carefully transfer breaded filets to baking sheet lined with well-oiled aluminum foil.

4. Place in middle rack of oven, and bake about 20 minutes, until fillets are firm to the touch, fully opaque and flake easily when pressed with a fork.

5. To assemble sandwiches, stir tartar sauce, and spread some on top and bottom of split, toasted rolls. Place a piece of fish on bottom half of each roll, and layer on lettuce, onion and pickle chips.

Place top of roll on fish.

PER SANDWICH: 552 CAL; 34 G PROTEIN; 20 G FAT; 57 G CARB (6 G SUGARS); 1,065 MG SODIUM; 5 G FIBER

TIP Make these with glutenfree breadcrumbs and your favorite gluten-free rolls, or wrap them in romaine lettuce leaves for an even lighter “sandwich.”

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

HAVING A SMALL GATHERING? STUFF ONE-DOZEN DATES AND SAVE REMAINING GOAT CHEESE TO USE AS A SPREAD ON YOUR FAVORITE SANDWICH.

S Simple ta r ters Kick off your fall party or potluck with these quick and easy appetizers.

B Y G E N E V I E V E D O L L | P H O T O S J E N N I F E R O L S O N | F O O D S T Y L I N G E R I C L E S K O VA R | P R O P S T Y L I N G N I C O L E D O M I N I C

Spiced Goat Cheese Stuffed Dates Quick and simple to make, these decadent morsels are eye-catching, too. They can be made a day ahead and stored in the refrigerator overnight.

Wait to garnish until serving.

MAKES 25 DATES

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FALL 2019 | LIVE NATURALLY

25 Medjool dates 4 ounces goat cheese, room temperature 1 teaspoon orange zest ½ teaspoon cinnamon ¼ teaspoon cardamom Pinch of salt 2 tablespoons pistachios, roughly chopped Pomegranate seeds, for garnish

DIRECTIONS 1. Remove stems, and slice dates lengthwise to remove pit and create an opening for filling.

2. In a small bowl, mix goat cheese, orange zest, cinnamon, cardamom and salt with a spatula until well combined.

3. Fill each date with about 1 teaspoon spiced goat cheese. Garnish with chopped pistachios and pomegranate seeds.

PER DATE: 85 CAL; 1 G PROTEIN; 2 G FAT; 18 G CARB (16 G SUGARS); 50 MG SODIUM; 2 G FIBER

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

Rosemary Delicata Squash D ip Delicata squash is a fall favorite, sweet and tender with an edible skin—no need to peel. This dip will come together quickly after squash is roasted. MAKES APPROXIMATELY 2½ CUPS

2 delicata squash (about 1½ pounds) 3 tablespoons olive oil, divided 1 teaspoon salt, divided 1 cup vegetable stock 1 teaspoon chopped rosemary, more for garnish Pita chips and olives, for serving

DIRECTIONS 1. Preheat oven to 425°. Remove ends of squash, and slice lengthwise.

Use a spoon to scrape out seeds. Slice halves into ½-inch half-moons.

2. Place on a parchment-lined baking sheet, and toss with 1 tablespoon olive oil and ¼ teaspoon salt. Spread in a single layer, using a second baking sheet if needed. Bake 20 minutes, until squash begins to brown and is easily pierced with a fork.

3. Transfer to a food processor, and blend with stock, remaining 2 tablespoons olive oil and ¾ teaspoon salt. Process until smooth. Add rosemary; blend until well combined.

4. Transfer to a serving bowl, and garnish with chopped rosemary.

Serve with pita chips and olives.

PER TOTAL YIELD: 579 CAL; 9 G PROTEIN; 43 G FAT; 43 G CARB (3 G SUGARS); 501 MG SODIUM; 5 G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

RINSE SQUASH SEEDS, AND ROAST WITH OLIVE OIL, CURRY POWDER AND SALT FOR A YUMMY SNACK.

SHOP RECIPES ON OUR WEBSITE

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

Miso Ginger Wings

A delicious meld of salty, sour and sweet, these wings will disappear quickly. They are also a great dinner option, served with jasmine rice and edamame. MAKES 20–24 WINGS 2 pounds chicken wings, drumettes and flats ½ teaspoon salt, divided 2 tablespoons white miso 2 tablespoons lime juice 1 tablespoon + 2 teaspoons maple syrup

1 tablespoon grated ginger 1 tablespoon sesame seeds Minced chives, for garnish

DIRECTIONS 1. Preheat oven to 450°. Place wings on a parchment-lined baking sheet. Sprinkle one side with ¼ teaspoon salt, flip, and sprinkle with remaining ¼ teaspoon salt. Bake 20 minutes, until cooked through.

2. Meanwhile, in a small bowl, whisk miso, lime juice, maple syrup and ginger.

3. Brush both sides of wings with glaze. Bake on top oven rack for an additional 5 minutes, until wings begin to brown.

4. Sprinkle with sesame seeds, and bake a final 2 minutes. Garnish with chives.

PER WING: 33 CAL; 4 G PROTEIN; 1 G FAT; 2 G CARB (1 G SUGARS); 114 MG SODIUM; 1 G FIBER

FOR A CRISPIER SKIN, ALLOW CHICKEN WINGS TO COME TO ROOM TEMPERATURE BEFORE BAKING. SHOP RECIPES ON OUR WEBSITE

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FALL 2019

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

White B e an Crostini For even faster prep, serve dip style in a decorative bowl, with baguette slices on the side, and let guests plate their own. MAKES 32 CROSTINI

2 (15-ounce) cans cannellini beans ½ cup vegetable stock 1 tablespoon salted butter 1 medium garlic clove, minced ¾ teaspoon salt 2 teaspoons lemon juice 1 large baguette Lemon zest, for garnish Thyme leaves, for garnish Red pepper flakes, for garnish

CHOOSE ORGANIC LEMONS WHEN POSSIBLE FOR ZESTING, AND ZEST BEFORE JUICING.

DIRECTIONS 1. Preheat oven to 400°. Drain and rinse beans.

2. Heat a medium pot over medium heat. Add beans, stock, butter, garlic and salt. Bring to a simmer; reduce heat to medium low. Simmer about 7 minutes, until liquid is partially reduced.

3. Meanwhile, slice baguette on diagonal into ½-inch slices. Toast on a baking sheet in oven 5–6 minutes, until slightly crispy.

4. Remove beans from heat, and mash with a potato masher. Stir in lemon juice.

Consistency should be soft and spreadable. Season to taste.

5. Spread about 1 tablespoon beans on each slice of baguette.

Garnish with lemon zest, thyme and red pepper flakes.

PER CROSTINI: 135 CAL; 6 G PROTEIN; 1 G FAT; 25 G CARB (1 G SUGARS); 268 MG SODIUM; 3 G FIBER

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Stress

BUSTERS Left unchecked, everyday stressors can lead to chronic ailments. Consider these natural supplements—and a few lifestyle changes—to put you back on a healthier, more balanced track.

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

T

hese days, stress has become a regular fixture in our daily lexicon. With 44 percent of Americans reporting that their stress levels have increased over the past five years, and three out of four Americans saying they have experienced at least one stress symptom in the past month, according to the American Psychological Association, it’s no surprise that “Stressed!” has become the common response to “How are you?”

“I think that we live with way more stress than we have lived with in a very long time,” says Dr. Jennifer Tufenkian, N.D., founder of Enjoy Full Health clinic in Portland, Ore. “We work more as working parents, we have environmental stress and 24/7 demands to stay on top of the news and social media, and we are parenting more intensively than we have in other generations. There also is

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FALL 2019 | LIVE NATURALLY

financial stress—how much you have to work to cover basic living expenses is massive. There are a lot of stressors in our lives, and it is a big piece that leads to chronic disease for a lot of people.

Learning how to manage our stress is really beneficial.”

It is in fact critical to long-term health. Stress ultimately can affect our relationships and our ability to sleep,

and lead to depression. It can cause digestive issues, an increased risk of heart disease, and can ultimately suppress immune-system function.

Usually people know they are stressed, but Tufenkian says a good indicator is if you are walking into the office at the start of the day and you’re already overwhelmed. “Another sign that someone needs help is if they look at me and say, ‘I can’t get through a day without my caffeine. There is no way I can do this.’

Then I know there is an issue,” she says.

When working with patients who are experiencing stress, Tufenkian first looks at lifestyle fixes, such as exercise, diet and sleep, and only after those issues have been addressed will she consider supplementation options. “If someone has already worked on exercise,

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

breathing or meditation and addressed those things, and it is still affecting their relationship, mood and energy, I will suggest supplementation,” she says.

Stress, says Tufenkian, is a big term, and there are a number of things that can cause it. It can be hormonal, or there could be underlying health issues. Our stress response is often referred to as adrenal fatigue, but the correct term, Tufenkian says, is hypothalamic-pituitary-adrenal (HPA) axis dysregulation.

The HPA axis influences how we respond to stress, by releasing cortisol and other

“There are a lot of stressors in our lives, and it is a big piece that leads to chronic disease for a lot of people. Learning how to manage our stress is really beneficial.” hormones. HPA axis dysregulation is when the body is no longer able to produce normal amounts of cortisol. “Our stress response can be stuck on overload, in a high-alert emergency state, where cortisol levels get really high. If this is prolonged, we end up with low cortisol levels and fatigue. “High alert leaves us

wired and tired and feeling like we drank a lot of bad coffee, or low cortisol leaves us feeling really draggy,” she explains.

To help patients get back on track, Tufenkian has certain supplements she offers patients. Consult with a specialist for the right dose, or follow product directions. Here is her go-to list. »

YOUR GO-TO LIST OF STRESS-BUSTING SUPPLEMENTS ADAPTOGENIC. HERBS. This class of herbs, which has been used for centuries in traditional Chinese medicine and Ayurveda, helps the body restore and maintain healthy homeostasis and adapt to stress. “They are a wonderful class of botanicals. If you have high stress, they bring you down to normal; or if you are down, they will bring you up,” Tufenkian says.

“There are a lot of nice combination formulas.

I look for the root cause of the stress and try to address that. One combination might influence a person’s healing more than another.”

Of the adaptogens, ashwagandha is particularly popular and helpful for feeling more balanced and improving energy in those who suffer from chronic stress. Rhodiola is another adaptogen thought to improve focus and concentration and fend off stress. A study published in The Journal of Alternative and

Complementary Medicine also outlined this herb’s ability to take the edge off symptoms brought on by severe depression without any side effects. Licorice root is helpful, particularly if a patient has low cortisol, is fatigued, and is suffering from adrenal exhaustion or HPA Axis Dysregulation. Licorice root can help by limiting the body’s breakdown of cortisol, so it has a chance to rebuild its cortisol reserves.

VITAMINS B AND C,.

AND MAGNESIUM. “A lot of people are very deficient in vitamin C, magnesium and the B vitamins that are essential for managing stress,” Tufenkian says. “Often taking the B-complex alone will help to boost people’s energy.” Studies have shown that vitamin B can ease stress by promoting the release of dopamine, which regulates our emotional responses. Magnesium has also been shown to calm the brain.

YERBA MATÉ,.

GREEN TEA AND. HERBAL TEAS. “If your HPA axis is off-kilter, caffeine is not your friend. It feels like it is in the short term, but in the long term it makes it worse, overstressing the system and making it off-balance,” Tufenkian says. To wean people off caffeine, she suggests yerba maté or green tea to make the transition a bit less bumpy. “They still have caffeine in them, but they are better options [than coffee].” Ultimately, she encourages patients to substitute coffee with decaf and to then take the step toward herbal teas, such as chamomile, which calms the digestive and nervous systems.

KALI PHOS. CELL SALTS.

nontoxic and safe to give to young children and babies, Tufenkian says.

“If you are too wired to sleep, Kali Phos will calm you down.” Derived from potassium phosphate, these salts can overcome mineral imbalances in the body to offer relief for stress and nervous tension.

ESSENTIAL OILS. “Essential oils are really powerful for lowering stress, as they go straight to the limbic brain from the olfactory center,” Tufenkian says. The limbic brain is the part of the brain that manages emotional stimulation and memory. When choosing your scent, Tufenkian says lavender is a classic for stress, and wild orange and bergamot both help with anxiety.

This homeopathic remedy, which typically comes in tablets that you dissolve under your tongue, is

LIVENATURALLYMAGAZINE.COM

31

TRY

Fabulous Fennel With the flavor of sweet anise, this versatile bulb lends itself to a variety of cooking options.

ONE CUP OF FENNEL CONTAINS ALMOST 20 PERCENT OF YOUR RECOMMENDED DAILY VALUE OF VITAMIN C.

BY DINA DELEASA-GONSAR

A member of the celery and parsley family, fennel hails from the Mediterranean region. Its distinct aromatic flavor, reminiscent of licorice or anise, becomes more delicate when cooked. Tossing with a vinaigrette after braising and adding caramelized figs introduces another level of rich flavor. SERVES 4-6 BRAISED FENNEL 2 fennel bulbs, cut into quarters 2 tablespoons butter or ghee Kosher salt and ground black pepper, to taste 2 garlic cloves, chopped 1 cup chicken or vegetable stock ¼ cup orange juice FIGS 8 large figs, cut in halves 1 tablespoon butter 1½ tablespoons roughly chopped walnuts, for garnish

WALNUT VINAIGRETTE ½ cup walnut oil 1 ⁄3 cup orange juice 1 teaspoon honey 1 teaspoon apple cider vinegar 2 teaspoons Dijon mustard 1 clove garlic, minced 1 teaspoon kosher salt ½ teaspoon black pepper 1 teaspoon fennel fronds, chopped

DIRECTIONS 1. Cut off and discard stalks from fennel bulbs, reserving fronds. Chop 1 tablespoon fronds and discard remainder. Cut bulbs lengthwise into ½-inch-thick slices.

2. Melt butter in a 12-inch heavy skillet over moderately high heat; then brown fennel slices well, turning over once, 3–4 minutes.

3. Return heat to low. Season fennel with salt and pepper, adding in garlic. Stir to combine. Let fennel sauté 1 minute longer, until garlic is fragrant.

4. Add chicken stock and orange juice.

Make sure fennel is covered; if not, add up to ¼ cup of water.

@ DISHITGIRLDINA

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

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FALL 2019 | LIVE NATURALLY

5. Cook covered, about 12 minutes, until fennel is tender. Remove from heat and drain. Let fennel cool.

6. Meanwhile, using same skillet, add 1 tablespoon butter. Once melted, add figs cut side down over medium-high heat. Sauté figs until they caramelize or turn brown, about 4 minutes. Set aside.

7. In a large bowl, whisk together vinaigrette ingredients.

8. Add fennel to bowl, and gently toss.

Place fennel on a long serving tray or large shallow bowl. Add figs over top and garnish with chopped walnuts.

PER SERVING: 301 CAL; 3 G PROTEIN; 27 G FAT; 13 G CARB (4 G SUGARS); 142 MG SODIUM; 3 G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

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

Braised Fennel and Figs with Sweet Walnut Vinaigrette

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