Live Naturally QFC Spring 2017 by Alive Publishing Group

QFC

EMBR ACE YOUR WELLNESS

HEALTHY TUMMY, HAPPY LIFE pg

EAT YOUR GREENS

THE NO. 1 FOOD FOR YOUR HEALTH

TIPS AND TRICKS TO HELP YOU WITH YOUR

. 24

SPRING VEGETARIAN PASTA, PG. 23 MAKE IT WITH ZUCCHINI SPIRALS, TOO!

SPRING CLEANING

FROZEN MEALS FROM AROUND THE WORLD

pasta, FRESH IDEAS FOR OLD FAVORITES

please

...INCLUDING DAIRY- AND GLUTEN-FREE

Compliments of

SPRING 2017

from the editor Part of the Live Naturally family of Kroger magazines

Trend Talk IF THERE’S ONE THING I’VE DISCOVERED

Spring 2017 livenaturallymagazine.com

V.P./GROUP PUBLISHER Deborah Juris EDITOR Rebecca Heaton ART DIRECTOR Charli Ornett ASSOCIATE ART DIRECTOR Lindsay Burke ASSISTANT EDITOR Kellee Katagi COPY EDITOR Julie Van Keuren MARKETING OPERATIONS MANAGER Susan Humphrey DESIGNER Shannon Moore NATIONAL BRAND MANAGER Sue Sheerin CONTRIBUTING WRITERS Kellee Katagi, Lisa Marshall, Kimberly Lord Stewart CONTRIBUTING ARTIST AND STYLIST Aaron Colussi, Eric Leskovar ADVERTISING SALES Deborah Juris, Sue Sheerin

PUBLISHED BY

www.hungryeyemedia.com 800.852.0857 PRESIDENT Brendan Harrington

as the Live Naturally editor, it’s that food is a dynamic topic. Food trends are constantly changing. Chefs are always working to create that next great dish. There are always food brands poised to launch the next big product. Lucky for us, the public’s desire for more natural, healthy options continues to grow. I recently attended Natural Products Expo West, the Super Bowl for natural and organic foods, where companies from around the world gather to share their latest products and innovations. Here are the most interesting trends I spotted: SHORTER INGREDIENT LISTS. This is evident in everything from prepared foods to beauty and cleaning supplies. The reason? Consumers want more transparency of ingredients, with clean and clear labeling. They also want an easy-to-trace supply chain that shows where ingredients are actually coming from. ELIMINATING FOOD WASTE. According to the Natural Resources Defense Council, more than 40 percent of all food produced in the U.S. is thrown away. To reduce food waste, innovative companies are upcycling byproducts of certain processes to create healthful products. Examples include tea made from the leaves of coffee plants, a vegan jerky using discarded coconut meat at a coconut water company and snack bars made from spent craftbrewery grains. PLANT-BASED FOODS. Beans, lentils and peas continue to garner attention, and research shows that eating more plantbased protein and less meat will help you live longer. In response, a growing number of companies are making pasta from plants like lentils and chickpeas. And pea protein is appearing in everything from smoothies to baking products. KOMBUCHA AND DRINKING VINEGARS.

Although it’s been around for more than a century, kombucha is gaining popularity, with a wide variety of companies creating

dynamic flavors—citrus fruits are the rage. With its numerous health benefits, vinegar is popping up as a main ingredient in drinks, too. OTHER TREND HIGHLIGHTS include more cold-brew coffees, added protein in ice cream and cookies, and probiotics in everything from supplements to popcorn, chips, hummus…and even lollipops! SPEAKING OF PROBIOTICS, check out our feature story on the many benefits of healthy gut bacteria (see pages 24–28). And, as always, we’re happy to share A WEALTH OF HEALTHY RECIPES, including dishes using leafy greens (pages 16–19) and pastas with gluten- and dairy-free options (pages 20–23). If you haven’t visited us online lately, we have some FUN NEW WEBSITE FEATURES. Now, when you click on a recipe, you can save it to your personal recipe box. You can also create a shopping list from recipes. Visit livenaturallymagazine.com/recipes and give these features a try. Don’t forget to download our app, too, so you’ll always have our recipes in the palm of your hand when you’re at the grocery store. Enjoy this issue. As always, we aim to share the latest news on trends and foodand health-related topics. Feel free to drop me a line with questions or comments. We love to hear from you!

Rebecca Heaton, Editor editor@livenaturallymagazine.com

VISIT US ONLINE livenaturallymagazine.com CONTACT US editor@livenaturallymagazine.com FOLLOW US livenaturallymagazine.com

contents spring 2017

departments begin 05 MEET A SPICY VEGETARIAN PLUS Celebrating Earth Day, transitional grains, omega-3s for depression and QFC at local events.

kitchen 13 FROZEN MEALS PLUS The 5 healthiest nuts you should be eating.

eat 16 GO GREEN Leafy greens are rich in vitamins, minerals and antioxidants. Try them in our medley of tasty recipes, courtesy of the budding chefs at Johnson & Wales University.

Pasta is a must for every kitchen. Try our delicious creations, including one that’s dairy-free. By Kimberly Lord Stewart

home 30 SPRING CLEANING Tips and tricks for giving your home a top-to-bottom buffing.

try 32 SRIRACHA AND PEANUT BUTTER These two ingredients partner for a peanut sauce with oomph.

24 feature

2 Spring 2017 / Live Naturally

BEYOND THE GUT By now you’ve heard the news: Healthy gut bacteria make for healthy digestion. But there’s so much more—here’s the science. PLUS Great recipes for your gut, including Brine-Ade. By Lisa Marshall

recipe index Basic Sauerkraut 28 Brine-Ade 27 Creamy Dreamy Spinach Lasagna 22 Dairy-Free Penne Bake 22 Herbed Mushroom and Mustard Green Veggie Rolls 18 Kale Chips 18 Mint Chocolate Ice Cream Sandwich 19 Roasted Pepper, Fontina and Arugula Salad 18 Salami, Kale and Olive Orecchiette 22 Spiral Spring Vegetarian Pasta 23 Sriracha Peanut Sauce 32 Swiss Chard & Pear Pastry 18 COVER PHOTO: AARON COLUSSI STYLING: ERIC LESKOVAR

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

FROM TOP: ERIN KUNKEL/COURTESY OF STOREY PUBLISHING; AARON COLUSSI/STYLE ERIC LESKOVAR; SHUTTERSTOCK

20 HEALTHY KITCHEN

MANUFACTURER COUPON EXPIRES 07/31/17

SAVE $1.00

on any TWO (2) Kettle Brand® items CONSUMER: LIMIT ONE COUPON PER TRANSACTION OF SPECIFIED PRODUCT(S) AND QUANTITIES STATED. LIMIT OF 4 LIKE COUPONS PER HOUSEHOLD PER DAY. CANNOT BE COMBINED WITH OTHER OFFERS. CONSUMER PAYS SALES TAX. VOID IF ALTERED, COPIED, SOLD, PURCHASED, EXCHANGED, TRANSFERRED, AUCTIONED, REPRODUCED OR WHERE PROHIBITED OR RESTRICTED BY LAW. GOOD ONLY IN USA, APO’S & FPO’S. Retailer: We will reimburse you the face value of this coupon plus 8¢ handling provided it is redeemed by a consumer at the time of purchase on the brand specified. Coupons not properly redeemed will be void and held. Reproduction of this coupon is expressly prohibited. (Any other use constitutes fraud.) Mail to: Kettle 1471, NCH Marketing Services, P.O. Box 880001, El Paso, TX 88588-0001. Cash value .001¢. Void where taxed or restricted. LIMIT ONE COUPON PER TRANSACTION. © 2017 S-L Snacks National, LLC

begin Vegetarian Vavoom Bravo TV star Kristen Doute puts her spicy attitude to work in the kitchen with fun rants, recommendations and vegetarian recipes on her “Vegiholic” blog. BY REBECCA HEATON

risten Doute has multiple personalities: I enjoy creating sauces using garlic, oils like She’s a star on Bravo TV’s Vanderpump olive and grapeseed, and vinegar. Many Rules, a member of an all-women comedy people think veggies are boring, but with the sketch group and a committed vegetarian. right seasoning or sauce, they’re delicious. On her new food and lifestyle blog, Vegiholic.com, Doute showcases Tell us about your role on favorite recipes and stories Vanderpump Rules. O TUNE INT P about her day-to-day life as a In the first three seasons, I M U P VANDER vegetarian. We caught up was known as “crazy Kristen,” RULES with her to learn more. on Bravo, going through a bad breakup How long have you been a vegetarian and why?

at Mondays . 9 p.m. ET

I grew up in Michigan and am the only vegetarian in my family. When I was 11, we visited my grandparents in Florida, where I fell in love with dolphins and other marine animals. But when I found out dolphins were in canned tuna, I couldn’t stand the thought of eating animals, so I went cold turkey (pun intended!). Luckily, my mom was very supportive and made vegetarian meals for me. Why did you start your Vegiholic blog?

BRIAN CARTER

I believe in a good diet, and I want to inspire people that what you put inside your body affects your outside, too. We live in an age of convenience, so it’s easy to get fast food. I want to spread the message with fun content and vegetarian recipes—with help from my co-blogger and chef, Jeanine Carter—that eating healthy doesn’t have to be a hassle or be expensive. I want to teach people that even if you’re not looking to go 100 percent vegetarian, you can incorporate more veggies in your diet and make healthy lifestyle changes. It’s a fun project; Jeanine is all about presenting and plating the dishes, and my boyfriend does the food styling and photography.

and having issues with friends. But I think the crazy is gone as I’m in a great place with a new boyfriend and my best friends—I’m feisty now! Fans often ask me about how we party so much and how unhealthy that is. Yes, we like to drink and go out. But because I eat so well and stay healthy away from the show, I feel okay about putting “empty calories” in my body sometimes because I balance it with my overall

healthy lifestyle. We can all live well and still have some fun. If you read some of my blog posts, when I’m cooking, I may add a funny quip about a drink recommendation with the recipe, or that I’m sipping on a glass of wine that I’m also using in a recipe while cooking! You also do comedy?

Comedy has such a lift when you’re in a damper mood. I’m in a comedy sketch group with three friends that will air on a Vanderpump Rules episode this season. I haven’t mentioned anything about food in our routine yet…but I’m working on some material.

Visit livenaturallymagazine.com for Doute’s Goat Cheese Balls with Mango Sauce recipe. And get more of her recipes at vegiholic.com.

Kristen Doute, right, and her Vegiholic blog partner, Jeanine Carter, work together to create fun, healthy, easy-to-prepare vegetarian meals.

Do you have any go-to ingredients?

Garlic is my big go-to. I like its flavor and proven medicinal properties. Jeanine and livenaturallymagazine.com

QFC Highlights presents

Garden Shed Organization Provided by Maxwell Ryan and Mrs. Meyer’s Clean Day

MATERIALS & TOOLS Shelves Large S-hook or bracket for hose Small hook for watering can Thin nails to hold tools Small bucket for miscellaneous tools (or tools with no hole in the handle) INSTRUCTIONS A shelving unit, like upcycled pallet shelves, is the perfect base for your organization.* Simple hooks allow our garden tools to hang freely and in sight. In the case of our watering can, the water ring perpetually on our garage floor is now long gone. A few thin nails hold our smaller shovels in place and allow for easy taking and replacing, even while wearing garden gloves. A wall-mounted thermometer helps us monitor seasonal shifts, so we can know what to plant when, and when to bid sad farewell to our tomato plants. A small white bucket holds the rest of our odds and ends.

TIP: We love our upcycled pallet *shelves as-is, but we also contemplated white-washing them. Of course, any shelves will do, as long as you can easily wipe them clean or if you’re okay with them getting dirty.

Pure Kombucha

Brew Dr. Kombucha delivers fermentation at its finest.

or Brew Dr., good kombucha starts with good tea. Company founder Matt Thomas is also the head of Oregon-based Townshend’s Tea Company, which serves high-quality, fair-trade, loose-leaf tea at eight teahouses throughout Oregon and Montana. These organic tea blends are the root of Brew Dr. Kombucha, which is organic, gluten-free and 100 percent raw, with no

juices or flavors added after fermentation. Instead, the creative flavors are incorporated in the loose-leaf mixes—choose from varieties such as a newly reformulated Ginger Turmeric, Spiced Apple, Citrus Hops and Happiness, a white tea blended with pink rose petals. For more about Brew Dr., visit brewdrkombucha.com.

BREAD WINNER With more than a century of baking under its belt, Franz is a local go-to for baked goods. When you’ve been in business for 121 years, you must be doing something right—or a lot of things, as is the case with Portland-based Franz Bakery. Since 1906, Franz has been crafting sought-after breads, rolls and other baked goods—including, in the 1920s, some of the earliest uniform hamburger buns. Today, Franz’s offerings have expanded to include both a certified organic line and a certified gluten-free line (hamburger and hot dog buns, bagels, croutons and four kinds of bread) produced in a dedicated GF facility. Check out Franz’s broad array of tasty baked goods at franzbakery.com, and on QFC shelves.

FROM TOP: COURTESY OF WILD FRIENDS; COURTESY OF THEO CHOCOLATE; TOP RIGHT: COURTESY OF YOGI TEA, SHUTTERSTOCK

Gardening is something near and dear to our heart. Whether you store your garden tools in a shed or the corner of your garage, here are a few ideas to help you get them arranged and organized just in time for planting season.

Playing for Good Join QFC around town for these community events—all for a good cause. MAY 21.

Spirit of Bellevue Run Raise scholarship funds for graduating Bellevue School District seniors through this chip-timed 12K and 5K race that starts and ends in Bellevue Downtown Park. spiritofbellevuerun.com JUNE 4.

Komen Race for the Cure Puget Sound Three-quarters of the funds raised from this annual 5K in downtown Seattle benefit cancer-fighting efforts in the local community, with the remaining quarter going to national priorities. komenpugetsound.org JULY 8–9.

Mercer Island Summer Celebration This summer bash is an annual favorite, featuring activities such as a parade, a car show, fireworks, kids’ rides, food and crafts vendors, and a Swedish pancake breakfast. mercergov.org JULY 8–9.

Wedgwood Festival Local artists display and sell their creative work, alongside local food vendors and live music performances. wedgwoodfestival.com

JULY 14–16.

Kirkland Uncorked Drink for a cause—the Homeward Pet Adoption Center—at this Kirkland standby that features 70-plus Washington wines, among other foods and beverages. kirklanduncorked.com JULY 14–16.

West Seattle Summer Fest The 35th annual Summer Fest is fabulous for the whole family, with dining, shopping, live music, beer gardens and a kids’ play area. wsjunction.org/summerfest

begin

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SIMPLE TRUTHS

Supporting a Movement Kashi is using transitional grains in products to assist farmers making the move to organic.

ith a continued demand for organic foods, some farmers across the U.S. are looking to transition their crops to organic. But the process isn’t easy. Last year, Kashi partnered with leading certifier Quality Assurance International (QAI) to create a protocol that supports farmers in the three-year period of transitioning to organic. Kashi uses transitional ingredients in two products currently on the market. Recently, the Organic Trade Association and the U.S. Department of Agriculture created a similar government program to support farmers transitioning to organic. “Our team visited a Michigan farm that is working on transitioning to organic, and it was an aha moment for us,” says Louise Cotterill, Kashi’s associate director of communications. Cotterill explains that farms face financial challenges during the transition period, often taking out loans to make investments in their land and equipment. “So we wanted to show farmers our support by connecting their story to consumers and using the grains in some of our products.” Kashi’s first product using certified transitional ingredients was Dark Cocoa Karma Shredded Wheat Biscuits cereal. It also created Chewy Nut Butter Bars that are 55 percent transitional, 40 percent organic. “We’re excited to be a part of this movement to support farmers and take an active role in the food system,” says Cotterill. “Lending a helping hand to farmers and educating consumers through our products benefits everyone.” Learn more at transitional.kashi.com. —R.H.

DID YOU KNOW?

That less than 1 percent of U.S. farmland is organic?

Kashi team members at a farm in Michigan to learn about transitional grains.

SIMPLE TRUTHS

Fight Depression with Omega-3s The verdict is in: These fatty acids are a potent weapon. BY KELLEE KATAGI

SHUTTERSTOCK

regular dose of omega-3 fatty acids can relieve symptoms for people suffering from major depressive disorder (MDD)—so says a meta-analysis of 13 scientific studies, including 1,233 participants, published in 2016 in Translational Psychiatry. The analysis found that omega-3s delivered benefits to most participants but yielded the best results if the following two criteria were met: 1) The omega-3 supplement contained a higher ratio of eicosapentaenoic acid (EPA) to docosahexaenoic acid (DHA); and 2) The person had actual MDD versus just some depressive symptoms. Researchers also found that omega-3s helped even when taken in conjunction with antidepressant medications. MDD affects about 7 percent of American adults, according to the National Institute of Mental Health. The Institute defines a major depressive episode as “a period of two weeks or longer during which there is either depressed mood or loss of interest or pleasure, and at least four other symptoms that reflect a change in functioning, such as problems with sleep, eating, energy, concentration and self-image.”

Sublime shake. RaspbeRRy Lime s moothie 1 scoop Vega® Essentials Vanilla Juice of ½ a lime ½ cup frozen raspberries 1 ripe banana 1 cup non-dairy beverage Blend, sip, enjoy!

Save $5 on Vega Essentials–Look for the ad in the clip section. Available in select stores.

• such Foods ts and u ln a as w re e e ds a chia s in high a-3s. omeg •

begin

SIMPLE TRUTHS

MISSION-BASED BRANDS It’s nice to know when food companies are doing good things for the planet. Here are a few of the growing number that value sustainability.

Earth Day Every Day

Applegate uses 100% grassfed beef and was Non-GMO Project Verified in 2016.

Incorporate sustainability into your daily life. BY REBECCA HEATON

Cascadian Farm spearheads Bee Friendlier, an education and support program to help bees thrive.

In 1970, Earth Day was born with the help of a U.S. senator in Wisconsin who saw it as an opportunity to celebrate “an environment of decency, quality and mutual respect for all” living things. This year’s worldwide Earth Day celebration is April 22.

Driscoll’s works closely with its independent farmers as well as communities on water-quality and conservation issues. Hellmann’s Organic Mayonnaise uses 100 percent cage-free eggs in all products. Kashi supports farmers transitioning to organic crops by using transitional grains in products (see page 16 for more).

Get a reusable water bottle instead of buying bottled water. Bottled water consumes fossil fuels during production and transport, and most recyclable water bottles end up in landfills. Use reusable shopping bags instead of plastic bags at the store. Start composting. Your leftover food will turn into healthy soil for your garden.

Plant a tree, or support the U.S. Forest Service’s Plant-A-Tree program, in which a tree is planted on national forestland in your name. Consider making your yard an oasis for birds and/or bees. Put in a bird feeder, or install birdhouses or beehives. Make your home more energy efficient; update lightbulbs to energyefficient LED and compact fluorescent options.

Become a better grocery shopper; buy only what you need to avoid food waste. Try to use more ecofriendly transportation when possible, such as buses, trains or bikes. Go paperless; switch your bills to autopay. You can help save millions of trees each year. Get outside and enjoy nature.

SUSTAINABILITY LIVES HERE Discover how QFC is celebrating Earth Day. Find ideas and coupons at sustainabilityliveshere.com through April 22.

10 Spring 2017 / Live Naturally

Stonyfield Organic sources milk from CROPP Cooperative (aka Organic Valley), with 1,800 family-farm members, plus other local, organic dairy farms, and it provides farms with customized technical assistance for growth and sustainability. Tom’s of Maine reviews all product ingredients for natural, sustainable and responsible standards via the company’s Stewardship Model. Vita Coco gives its farmers coconut palm seedlings to renew palm groves, as well as tools for composting and mulching via the Vita Coco Project. WhiteWave partners with the AgWater Challenge, a collaborative initiative to raise awareness of the important role food companies play in addressing food and water security.

SHUTTERSTOCK

HERE ARE 10 WAYS YOU CAN CELEBRATE BY BEING GREENER AND FRIENDLIER TO THE PLANET.

Pure Leaf uses teas from Rainforest Alliance Certified tea estates that meet the social, economic and environmental criteria of the Sustainable Agriculture Network.

T gether we can create

a #brightfuture Take action at brightFuture.unilever.us

ÂŠ2017 Unilever KRG17063

Whether itâ&#x20AC;&#x2122;s planting trees, recycling plastic bottles or choosing sustainable brands, your choices help to create a #BrightFuture for all.

A FUSION OF FLAVORS IN EVERY BITE

MANUFACTURER COUPON EXPIRES 7/31/2017

Save $1.00 on the purchase of TWO (2) or more Cedarlane frozen entrées

Savor the bold, satisfying flavors of global cuisine with CedarLane All Natural Meals. These restaurant quality entrees are bursting with delectable vegetables, cheeses and sauces for a quick and easy meal. AVA I L A BLE I N S E LE C T S TOR E S

Limit: One coupon per item purchased.

kitchen +

Freezer Pleasers

DID YOU KNOW?

Forget the TV dinners of old—modern frozen meals are far healthier, tastier, easier and more international. BY KELLEE KATAGI

stroll down the frozen aisle is a multicultural experience. Today’s freezer meals feature creative, palate-pleasing cuisine from all over the globe. And what’s more, many of them are made with natural, healthy ingredients that are loaded with nutrients. Not bad for entrees that can be ready in a handful of minutes. Here are a few of our favorites.

Type

SOUTH OF THE BORDER

ITALIAN

ASIAN

According to Frozen & Refrigerated Buyer magazine, sales of natural frozen items jumped 10.6% to $5.47 billion in 2016. The popularity of globally-inspired products, particularly frozen meals, likely attributes to this growth.

INDIAN

AMERICAN

Our pick

CedarLane Quinoa & Vegetable Enchiladas

Healthy Choice Café Steamers Simply – Creamy Spinach & Tomato Linguini

Luvo Orange Mango Chicken

Saffron Road Chicken Tikka Masala

Evol Truffle Parmesan Mac & Cheese

Why we like it

Quinoa and poblano cream sauce star in this flavorful comfort food that contains a whopping 170% of your daily vitamin A requirements. It also provides nearly a third of your necessary fiber, 15% of your iron and calcium and 12 grams of protein.

All the flavor of Italian, without the heaviness. A mildly creamy sauce complements al dente pasta, with nutrition and flavor boosts from organic tomatoes and spinach. You’ll also get 20% of your daily fiber, 20% vitamin A, 15% iron and a mere 3 grams of sugars.

Yum! Tangy-sweet citrus sauce and cubed mango tops white-meat chicken, flanked by broccoli, kale and a wholegrain blend of jasmine rice, quinoa and wheat berries for a perfectly proportioned meal. The daily value numbers are favorable, too: 70% vitamin A, 50% vitamin C, 34% protein.

The meat is tender, the sauce is creamy and the spices are just right in this Indiancuisine standby served over basmati rice. It provides 15% of your daily iron and vitamin A and C needs; plus, the chicken is wellsourced: humanely raised, with no antibiotics and a 100% vegetarian diet.

Crusty breadcrumbs and genuine truffle sauce (from truffles sniffed out by trained dogs in Italy) set this dish apart from other versions of the American classic. Health bonus: It’s made from dye-free cheese from cows not treated with rSBT hormones and produced without animal rennet.

Bonus points for

gluten-free, vegetarian

vegetarian

whole grain

gluten-free, halal

vegetarian

Also try

CedarLane Three Layer Enchilada Pie

Amy’s Bowls – Pesto Tortellini

Evol Teriyaki Chicken

Saffron Road Lamb Saag

Amy’s Bowls – Brown Rice, Black-Eyed Peas and Veggies

livenaturallymagazine.com

kitchen

FLAVORS

Nuts for Life

[

All nuts are good for you, but here are five of the healthiest—all of which are easy to find on store shelves. Stock your pantry with them for a longer lease on life. BY KELLEE KATAGI

One simple diet change—eating more nuts—could give you a better shot at a longer, healthier life. So say an international assortment of scientists whose work was published in BMC Medicine. In a meta-analysis of 29 studies, they concluded that by eating about 1 ounce of nuts a day (28 grams, or roughly a handful), you can slash your risk of cardiovascular disease, stroke and cancer, as well as your likelihood of death from respiratory disease, diabetes, neurodegenerative disease, infections and, well, any cause at all.

CASHEWS. HIGH IN vitamin K, phosphorus, copper and iron A study published in the Indian Journal of Psychiatry suggested that cashews might boost mood and alleviate depression, probably thanks to a combination of tryptophan, magnesium, vitamin B6 and omega-3s.

PECANS. HIGH IN manganese, B1 (thiamin), copper and omega-3s THE SCIENCE A study at Texas A&M University found that a pecan-rich diet raised participants’ levels of dietary fiber, thiamin, manganese, magnesium and copper. They have also been found to reduce certain heart-disease markers.

WALNUTS. HIGH IN omega-3 fatty acids, copper and manganese (nearly half of your daily needs) THE SCIENCE Walnuts have extremely high antioxidant levels, which makes them a potent fighter against heart disease. They also contain tryptophan and melatonin, which can improve sleep (see “Best Snacks for Sleep" on page 19).

ALMONDS. HIGH IN fiber, vitamin E and the B vitamin riboflavin THE SCIENCE An ounce of almonds serves up 37 percent of your daily vitamin E; research has associated higher vitamin E intake with a lower risk of Alzheimer’s disease and heart disease. Some studies indicate that almond consumption can improve diabetes markers. Spring 2017 2017 // Live Live Naturally Naturally 14 14 Spring

PISTACHIOS.

EANUTS

ir t” is in the While “nu in fact e ar ts u an name, pe They grow legumes. sed , as oppo d n u undergro w ro g h ic h to nuts, w in trees.

HIGH IN vitamins B6, B1 (thiamin) and K, as well as fiber, copper and potassium THE SCIENCE A 2010 study at the University of Pennsylvania found that pistachios can raise blood antioxidant levels, tempering the effects of high cholesterol. The same researchers previously found that pistachios can lower lipid and lipoprotein levels, which in turn may reduce the risk of heart disease.

livenaturallymagazine.com

eat

DISH IT UP

Go Green Rich in vitamins, minerals and antioxidants, leafy greens have more nutrition per calorie than any other food in the produce aisle. So eat your greens every day. Here are some great recipes to get you started…including an ice cream sandwich! Turn to page 18 for recipes.

FUN STUFF ✷ Brits and Aussies call arugula “rocket.”

✷ Going gluten-free? Roll your favorite sandwich fixings in a steamed collard green leaf.

✷ Spinach packs 5.36 grams of protein per cup (cooked), making it one of the most protein-rich veggies out there.

✷ Don’t be afraid to add

greens to a fruit smoothie. Spinach, arugula and kale are the best options. Swiss Chard and Pear Pastry

Roasted Pepper, Fontina and Arugula Salad

•

OW STUDIES SH rvings se 2 t as le eating at per ns ee gr y of dark leaf e brain th s ep ke k wee helps slow young and ine. mental decl

•

Herbed Mushroom and Mustard Green Veggie Rolls

No one will never know that there’s kale & spinach in these! Mint Chocolate Ice Cream Sandwich

AARON COLUSSI, STYLE ERIC LESKOVAR

✳

Your kids will love these ice cream sandwiches. And they’ll never know that they’re getting nutrients such as iron and minerals from the “hidden” greens. A tasty treat for adults, too!

eat

DISH IT UP

Swiss Chard and Pear Pastry Serves 8 7 cups (1½ pounds) Swiss chard, leaves and inner stems removed 2/3 cup part-skim ricotta cheese ½ cup blue cheese crumbles 2 eggs; whisked, divided ½ cup low-fat milk 1/3 cup dried currants 1/3 cup + 1 tablespoon sliced almonds, toasted and divided 1/8 teaspoon ground nutmeg 1 sheet frozen puff pastry, thawed 1 pear (any variety); peeled, cored and cut into ¼-inch slices

1. Preheat oven to 375°. Grease a muffin tray. 2. Blanch chard in a large pot of boiling water for 15 seconds, or until wilted. Drain and rinse under cold water. Squeeze out excess liquid; set aside. 3. Combine cheeses in a bowl. Whisk in 1 egg and milk. Add chard, currants, 1/3 cup almonds and nutmeg. 4. Cut pastry dough into 4x4-inch squares, and place into muffin tins. 5. Spoon 2 tablespoons of chard mixture into each puff pastry; then top with pear. 6. Brush pastries with remaining egg mix‑ ture, and sprinkle with remaining 1 ta‑ blespoon almonds. 7. Bake 30 minutes uncovered, until pas‑ try is golden. PER SERVING: 410 CAL; 17G PROTEIN; 27G FAT; 28G CARB (7G SUGARS); 630MG SODIUM; 3G FIBER

thermometer to check). Should be warm to touch. 3. Transfer to a mixing bowl, and add sugar. Bloom yeast in the mixture, about 5 minutes. 4. Add in flour and salt in three batches. Make a loose ball and let rise in a cov‑ ered, greased bowl, at least 30 minutes. 5. In a saucepan, heat olive oil over medium heat; then sweat onion and mushroom together with garlic, rose‑ mary and thyme on low heat until ‑onions are translucent and mushrooms are soft. Remove pan from heat, stir in mustard greens, and set aside. 6. Roll pastry sheet into a large rectangle, about ¼-inch thick, and brush with re‑ maining Earth Balance. Spread greens mixture evenly on the pastry sheet. 7. Roll up pastry sheet into a log; then cut into 1-inch segments. 8. Place the segments seam-side down in a well-greased cake pan. Bake 25 minutes, until golden. PER SERVING: 220 CAL; 4G PROTEIN; 7G FAT; 38G CARB (22G SUGARS); 35MG SODIUM; 3G FIBER

Kale Chips 3 servings 1 bunch of curly or lacinato kale 3 tablespoons olive oil 3 tablespoons fresh lemon juice 1 teaspoon red pepper flakes 1 teaspoon salt

1. Preheat oven to 250°. Remove kale ribs, and tear leaves into bite-sized pieces. 2. Mix all ingredients together with hands to massage kale. 3. Place on a baking sheet. Bake 30-35 minutes, until crisp. PER SERVING: 130 CAL; 1G PROTEIN; 14G FAT; 4G CARB (0G SUGARS); 650MG SODIUM; 1G FIBER

Roasted Pepper, Fontina and Arugula Salad Serves 8 4 tablespoons olive oil 2 tablespoons red wine vinegar 1 clove garlic, minced 6 cups arugula, loosely packed 1 bulb fennel, washed and thinly sliced Salt and pepper, to taste 3 red peppers; seeded, roasted, peeled, cut into ½-inch strips 4 ounces fontina cheese, sliced into strips Salt and black pepper, to taste Toasted sliced almonds

4. Whisk together oil, vinegar and garlic in a large bowl. Add arugula and fennel; toss to coat. Season with salt and pepper. 5. Divide arugula and fennel mixture among eight salad plates. Divide peppers and cheese strips; arrange on arugula. 6. Sprinkle salt, black pepper and almonds over salads, if desired, and serve. PER SERVING: 120 CAL; 4G PROTEIN; 10G FAT; 6G CARB (3G SUGARS); 808MG SODIUM; 2G FIBER

Herbed Mushroom and Mustard Green Veggie Rolls ½ cup unsweetened soy milk ¾ cup Earth Balance spread (or unsalted butter), divided 1 tablespoon cane sugar 1 tablespoon instant yeast 1½ cups whole-wheat flour Pinch of salt 1 tablespoon olive oil ½ cup diced onion ½ cup cremini mushrooms, chopped 2 cloves garlic, minced 1 tablespoon fresh rosemary, minced 1 tablespoon fresh thyme, minced ½ cup mustard greens, chopped

1. Preheat oven to 350°. Line a cookie sheet with parchment paper. 2. Heat soy milk and 1½ tablespoons Earth Balance, until melted. Remove from heat, and let cool to 110° (use a food 18 Spring 2017 / Live Naturally

AARON COLUSSI, STYLE ERIC LESKOVAR

Serves 8

Mint Chocolate Ice Cream Sandwich 8 servings 1 bunch fresh peppermint leaves ½ cup soy milk 3 bananas ½ cup fresh spinach 1 cup cashew cream (see instructions at right) ½ cup agave nectar ¼ teaspoon kosher salt 2 ounces dark chocolate chips

1. Steep peppermint in soy milk for 2 hours. Strain out peppermint leaves. 2. Blend together bananas, spinach, cashew cream, agave and salt, until smooth. 3. Add soy milk to the mixture. 4. Put mixture in freezer (in a bowl or spread on a cookie sheet), and freeze until it starts getting solid. 5. Before serving, place ice cream in a food processor and blend until smooth. Fold in chocolate chips. PER SERVING: 324 CAL; 4G PROTEIN; 15.2G FAT; 45.6G CARB (30G SUGARS); 330MG SODIUM; 2.8G FIBER

■ CASHEW CREAM Put 1 cup raw cashews in a medium pot. Cover with 2 inches of water. Bring to a boil; then simmer until cashews are soft, about 15 minutes. Pour cashews and water into a blender; blend until smooth. ■ KALE CHOCOLATE COOKIES Makes 2 dozen cookies ½ cup coconut oil 6½ tablespoons granulated sugar 7 tablespoons light-brown sugar 1 large egg 1 teaspoon vanilla extract ¼ teaspoon salt ¾ cup all-purpose flour 3¼ tablespoons dark cocoa powder ½ teaspoon baking powder 1 cup kale; shredded, blanched in hot water, and then “shocked” in bowl of ice water to hold the green color ½ cup carob or dark chocolate chips

1. Preheat oven to 350°. 2. In a large mixing bowl, cream together coconut oil and sugars. Add egg, vanilla and salt, and mix well. 3. In separate bowl, whisk together dry in‑

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gredients. Slowly add dry ingredients to large mixing bowl. 4. Add chopped kale and chips; blend well to form dough. 5. Roll dough between two sheets of wax paper. Cut cookies with a 3-inch circular cookie mold or top of a measuring cup. 6. Place cookies on a greased baking sheet; bake 10–12 minutes. 7. Let cool. Then sandwich ½ cup of ice cream between two cookies and serve. 2 COOKIES: 190 CAL; 2G PROTEIN; 8G FAT; 31G CARB (26G SUGARS); 60MG SODIUM; 1G FIBER

Live Naturally is excited to partner with Johnson & Wales University. Madeleine Weitzner, Chef Adam Sacks and Sarah Rule (l to r) developed these recipes, with prep help from teaching assistants Nicole Sandor and Jake Bauer (not pictured). Known as a recognized leader in culinary education, JWU is changing the way the world eats. For info, visit jwu.edu/denver.

IT WORKS* OR IT’S

FREE

*Activia® may help reduce the frequency of minor digestive discomfort. Consume twice a day for two weeks as part of a balanced diet and a healthy lifestyle. Minor digestive discomfort includes bloating, gas, abdominal discomfort & rumbling. **Try Activia® today. It works or it’s free! Consume twice a day for two weeks as part of a balanced diet and a healthy lifestyle. For the Activia® Challenge full rules go to activia.us.com. Complete purchase by 10/31/2017 (up to $35). ©2017 The Dannon Company, Inc.

MANUFACTURER’S COUPON EXPIRES 7/15/17 DO NOT DOUBLE

Save $1 on any TWO (2) Activia® 4 packs.

Consumer: For ultimate consumer redemption only. Redeem this coupon when purchasing in accordance with the terms of this offer. Limit one coupon per purchase. Good only on purchase of product indicated. Any other use constitutes fraud. You pay sales tax. Void if sold, transferred, reproduced or where prohibited or restricted by law. Void in LA and outside the U.S. Retailer: Retailer will be reimbursed face value plus 8¢ for handling if coupons are redeemed properly. Submit in accordance with requirements for proper coupon redemption to: Dannon Coupon Redemption, CMS Department #36632, One Fawcett Drive, Del Rio, TX 78840. Invoices showing purchases of sufficient stock to cover all coupons redeemed must be provided upon request. Cash value 1/20th of 1 cent. DANNON® is a registered trademark of The Dannon Company, Inc. ©2017 The Dannon Company, Inc.

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HEALTHY KITCHEN

Noodling Around A Google food-trends report says pasta is back. We didn’t know that it ever left. This cost-friendly, versatile and oh-so-good staple is a must for every home kitchen. BY KIMBERLY LORD STEWART TURN TO PAGE 22 FOR RECIPES

TRY THESE GLUTEN-FREE PASTAS

Dairy-Free Penne Bake

Barilla makes several GF options, including penne and spaghetti. Tinkyada rice pasta comes in many GF forms, too, from spaghetti to spirals.

GLUTENFREE IDEA! SPIRALIZED VEGETABLE PASTA A cool kitchen gadget called a spiralizer turns green zucchini and yellow summer squash into curly threads of vegetarian pasta. Trial and error says don’t peel or boil these soft tendrils, as they can overcook and turn to mush. Try a quick sauté. For portions, one medium squash equates to one serving. For the Spiral Spring Vegetarian Pasta recipe on the next page, substitute vegetable broth for the pasta water. While broth is reducing, sauté spiralized veggies in vegetable oil in a nonstick skillet for about 3 minutes. Toss with warm vegetables, and pour sauce over.

20 Spring 2017 / Live Naturally

Spiral Spring Vegetarian Pasta

The Greeks m ade flat strips of do ugh, called laganon , in the first mille nnium B.C. Explorer Marco Polo referred to th e same flat doug h as lasagna.

Creamy Dreamy Spinach Lasagna

ars, For 300 ye 800, â&#x20AC;&#x201C;1 00 15 from pasta d lle Italians ca cherroni ac m er th ei or (macaroni) Fast vermicelli. forward...

AARON COLUSSI, STYLE ERIC LESKOVAR

...to 1790 whe n we can thank American sta tesman and presiden t Thomas Jeffe rson for bringing m acaroni to our country .

Salami, Kale and Olive Orecchiette

Historical Notes Source: Pasta and Noodles, A Global History (Reaktion, 2016), by Kantha Shelke, Ph.D.

eat

HEALTHY KITCHEN

Dairy-Free Penne Bake You’ll love this mock ricotta, made from macadamia nuts, for its rich, creamy texture. The recipe comes together quickly and will soon be a family favorite. Serves 6 12 ounces whole-grain penne Pinch of salt 2 cups raw macadamia nuts ½ cup macadamia nut milk or other dairy-free nut milk Juice of ½ lemon ½ teaspoon garlic powder 2 tablespoons vegetable oil 1 pound ground chicken 1 teaspoon dried Italian herbs 3 cups prepared marinara sauce 2 cups almond milk grated cheese, or another nondairy grated cheese product, divided

1. Preheat oven to 350°. Oil a 9x13-inch baking dish. 2. Bring 6 cups water to a boil. Add penne and a hefty pinch of salt. Cook until just tender, 8–10 minutes. Drain, and set aside. 3. Place nuts in a high-speed or “bullet”style blender. Pulse until finely ground. Gradually add nut milk, a few table‑ spoons at a time; pulse until blended. Keep adding milk and mixing until it resembles the texture of ricotta. You may not need all the milk. Add lemon juice and garlic powder; mix well. 4. Add oil to a large skillet. Brown chicken with Italian herbs, and add marinara sauce. Bring to a low simmer. Add pasta and stir well. 5. Layer half the pasta in the bottom of the dish. Top with all the ricotta and half the grated cheese. Layer with remaining pasta. Top with remaining cheese. Bake 20–30 minutes, until heated through. PER SERVING: 806 CAL; 34G PROTEIN; 57G FAT; 46G CARB (13G SUGARS); 746MG SODIUM; 7G FIBER

Creamy Dreamy Spinach Lasagna This indulgent dish is ideal for company or to celebrate a milestone. For a less rich, but still delicious, version, leave the cream out. Serves 6 1 (16-ounce) container low-fat cottage cheese 1 egg 4 tablespoons olive oil, divided ¼ sweet onion, finely diced 3 cloves garlic, minced 2 cups baby spinach leaves 16 ounces cremini mushrooms; washed, diced

22 Spring 2017 / Live Naturally

LY PERFECT D E R A P PRE PASTA

eapolitans lay claim to the term al dente, literally translated “to the tooth” or “to the bite.” The pasta should be “neither limp nor raw, and the idea [is?] that its ‘soul’ (the innermost core) is still firm,” writes pasta expert Kantha Shelke. She suggests testing pasta as much as 3–4 minutes before it’s done, because cooking times vary by the pasta ingredients; semolina flour takes longer, while wheat pasta calls for a shorter cooking time. Vincenzo Agnesi, an engineer at Paolo Agnesi & Sons (Italy’s oldest pasta company) in 1958 developed a remarkably easy method of cooking pasta that requires little attention and seems to work every time (translated from Italian from Pasta and Noodles: A Global History).

6 oil-packed sun-dried tomatoes, chopped 1 cup whipping cream (optional) 2 tablespoons rice flour 2 cups 2% milk Pinch of nutmeg Salt and pepper, to taste 2 cups skim-milk mozzarella; grated and divided 1 cup grated Parmesan cheese, divided 1 box no-cook dried lasagna noodles

1. Preheat oven to 375°. Lightly oil a 9x13inch ceramic baking dish. 2. Place cottage cheese and egg in a blend‑ er; puree until smooth. Scoop into a bowl, and set aside. 3. Heat 2 tablespoons oil in a skillet; add onions and sauté over medium heat, until soft. Add garlic and spinach a handful at a time. Cook until wilted; remove from pan. 4. Raise heat to high, and add mushrooms. Brown evenly, and add sun-dried toma‑ toes; cook until fragrant. Add spinach back to pan, stir well, and add cream. Bring to a boil, and reduce heat. Add cottage cheese mixture to the pan. Stir well, and remove from heat. 5. Heat remaining oil in a medium sauce pan over medium-high heat; add flour and stir with a whisk for 6–10 min‑ utes, until lightly toasted. Gradually add a little milk at a time, whisking well. Stir until thickened; let edges bubble, but do not boil. Add nutmeg, one-quarter of both cheeses, salt and pepper, and stir

1. Bring to a boil in a large pot about 1 litre (1 quart) of fresh, cold water per 100 grams (3½ ounces) of dried pasta and 1½ tablespoons salt. When water is rapidly boiling, add all of the pasta at once and stir thoroughly with a wooden spoon or long fork. 2. Cover the pot to bring the mixture back to a rolling boil as quickly as possible. When it starts to boil, open the pan and allow the water to boil rapidly for 2 minutes only. 3. Turn off the heat and stir well. Spread a thick cloth over the saucepan, place the lid over the cloth, and allow it to stand for the cooking time specific on the package of pasta. 4. Drain the pasta just long enough that it is dripping wet.

well. Pour this mixture into spinach, and combine. It may be a little stringy. 6. Place a single layer of noodles, edge to edge, in bottom of pan to cover. Spoon out one-third of spinach mixture over noodles; top with onethird of the mozzarella. Repeat with a layer of noodles, spinach, cheese and a last noodle layer. 7. Top with remaining spinach and chees‑ es. Bake 30–40 minutes, until noodles are soft and sauce is bubbly. PER SERVING: 395 CAL; 26G PROTEIN; 19G FAT; 30G CARB (7G SUGARS); 475MG SODIUM; 2G FIBER

Salami, Kale and Olive Orecchiette Little earlobe pastas, called orecchiette, are the perfect collection vessels to capture the bold flavors of this fast and easy pasta dish. Serves 4 Pinch of salt 8 ounces orecchiette or small shells pasta 2 tablespoons olive oil 1 large shallot, diced 1 (3-inch) chunk of salami; coated in peppercorns, diced 18 cured green olives; pitted, coarsely chopped 1 teaspoon dried oregano Hefty pinch of crushed red pepper flakes 4 cups baby kale leaves 4 tablespoons of prepared black garlic aioli (or 3 tablespoons mayonnaise with 1 minced garlic clove, ½ teaspoon black pepper and juice from one half lemon) 1 cup reserved pasta water

NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

clip 1/3 cup Pecorino Romano, grated for garnish

NW_PRIMADOPHILU_OPTIMA_LIVE_NATURALLY_FINAL.pdf

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Save $5

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Consumer and retailer: LIMIT ONE (1) COUPON PER PURCHASE OF SPECIFIED PRODUCT AND QUANTITY STATED. NOT TO BE COMBINED WITH ANY OTHER COUPON(S). LIMIT OF TWO (2) IDENTICAL COUPONS IN SAME SHOPPING TRIP. Void if expired, reproduced, altered, copied, sold, purchased, transferred, or exchanged to any person, firm, or group prior to store redemption, or where prohibited or restricted by law. Any other use constitutes fraud. Consumer: You pay any sales tax. Retailer: WhiteWave Foods will reimburse you for the face value of this coupon plus 8¢ handling if submitted in accordance with WhiteWave Foods Coupon Redemption Policy (available upon request). Mail coupons to: Inmar Dept #25293, WhiteWave Foods, 1 Fawcett Drive, Del Rio, TX 78840. Cash value 1/100¢. No cash back if coupon value exceeds selling price. Valid at Kroger stores where Vega is sold.

1. Bring 6 cups water to a boil; season with salt. Add pasta, and on any tub of Vega essentials shake cook al dente with a slight bite, 6–8 minutes. 2. While pasta is cooking, heat olive oil in a skillet over medium heat. Add shallot, and cook until trans‑ lucent. Add salami and olives, and cook 3 minutes, until heated through. Add oregano and red pepper flakes to taste. 3. Place kale in bottom of a large, shallow serving bowl. 4. When pasta is nearly done, scoop out 1 cup pasta water. 5. Add aioli to the salami-olive pan. Stir until well coated. Add manufaCturers Coupon EXPIRES: JULY 31, 2017 ½ cup pasta water, and bring to a simmer. Gradually add more water until you have a thick sauce. 6. Drain pasta, and immediately pour over the kale. Stir to wilt MANUFACTURER COUPON EXPIRES 7/31/2017 kale. Add sauce, and gently toss. Serve right away with the 3943 Optimum Wellness - Spring Ad-Coupon_3.625X2.25\.indd 1 Pecorino. ®

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PER SERVING: 420 CAL; 14G PROTEIN; 19G FAT; 51G CARB (2G SUGARS); 389MG SODIUM; 4G FIBER

Spiral Spring Vegetarian Pasta Spring comes alive with the season’s freshest vegetables, tossed in a green pasta or vegetable spiral pasta. Serves 6 2 tablespoons olive oil 3 green onions, sliced with a few inches of the green 1 orange or red pepper, cut into thin slices 16 ounces green linguini (dried vegetable pasta) or spiralized zucchini (see “Spiralized Vegetable Pasta” on previous page) 1 cup sugar peas 1 bunch asparagus, cut into 1-inch pieces 4 radishes, thinly sliced 1 cup grated carrot 2 cups red and yellow cherry tomatoes, cut in half 3 ounces herbed goat cheese 1 (.66-ounce) package fresh basil leaves, leaves torn 2 sprigs fresh tarragon, leaves removed and coarsely chopped 4 tablespoons orange juice 1 cup reserved pasta water 3 tablespoons cold butter, cut into cubes Salt and pepper, to taste

1. Heat a medium nonstick skillet; add olive oil. Add onions and peppers; sauté 3–4 minutes, until just cooked. 2. At the same time, bring 8 cups water to a boil. Add pasta, and cook al dente. If using vegetable spirals, they will be ten‑ der in 3–4 minutes. Set aside 1 cup pasta water. Drain, place in serving bowl, and cover with towel to keep warm. 3. Add sugar peas and asparagus to pan; sauté 2–3 minutes. Add radishes, carrot and tomatoes; sauté 2–3 minutes, until tomatoes are soft and hot. Toss vegetables with pasta in serv‑ Primadophilus® Optima formulas ing bowl. Break up goatinclude cheese,researched and sprinklestrains over the andpasta. are Cover to keep warm. guaranteed to contain the stated 4. Add basil, tarragon, orange juice and reserved pasta to potency through expiration to water support the same pan, over medium-high Bringhealth to a boil, and your uniqueheat. digestive needs.* reduce liquid by half. Reduce heat to low; add butter a few cubes at a time, while stirring. This will the sauce. Available in thicken select stores. Season with salt and pepper. *These statements have not been evaluated by the Food & Drug Administration. 5. Pour sauce over pasta, and gently toss.to diagnose, treat, cure or prevent any disease. These products are not intended

Researched Strains Guaranteed Potency

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on the purchase of TWO (2) or more Cedarlane frozen entrées

2017-03-06 4:06 PM

IT WOR

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RETAILER: We will reimburse you the face value of this coupon plus 8¢ handling provided you and the consumer have complied with the terms of this offer. Invoices proving purchases of sufficient stock to cover presented coupons must be shown on request. Any other application may constitute fraud. Coupon void where prohibited, taxed or restricted. Consumer must pay any sales ® tax. Cash value .001¢. Reproduction of this coupon is expressly prohibited. *Activia may help reduce the frequency of minor digestive discomfort. Consume twice a day for two weeks as part of a balanced diet and a healthy lifestyle. Minor digestive Mail to: Cedarlane Natural gas, Foods, Inmar.discomfort Dept. #38794, One Fawcett Drive, Del Rio, TX 78840. discomfort includes bloating, abdominal & rumbling. Limit: One ®coupon **Try Activia today. It per worksitem or it’spurchased. free! Consume twice a day for two weeks as part of a balanced diet and a healthy lifestyle. For the Activia® Challenge full rules go to activia.us.com. Complete purchase by 10/31/2017 (up to $35). ©2017 The Dannon Company, Inc.

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on any ONE Nature’s Way® Primadophilus® Optima product COUPON VALID AT RETAIL STORES ONLY. CONSUMER: LIMIT ONE COUPON PER ITEM. Good on the purchase of any ONE Nature’s Way Primadophilus Optima product. Void where regulated or if altered, reproduced or transferred. Any other use constitutes fraud. Consumer pays any sales tax. RETAILER: Nature’s Way will reimburse you the face value of $2.00 plus 8 cents handling, provided you redeem coupon on the Nature’s Way Primadophilus Optima product. Any other use constitutes fraud. Invoices supporting purchases may be required. Void where taxed or regulated by law. Good only in the U.S.A. Cash value 1/20 cent. Redeem by mailing coupons you receive from consumers to Nature’s Way, CMS Department #20065, 1 Fawcett Drive, Del Rio, TX 78840. Nature’s Way will send you a check for $2.08 for each coupon you receive from consumers and send to us.

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home Spring Cleaning Ready to give your home a top-to-bottom buffing? We’ll help you get started. Think green when you spring clean. Following are tips and tricks from a number of natural cleaning products companies, including Mrs. Meyer’s Clean Day, Method, Clorox Green Works and Seventh Generation, plus a smattering of great green products that will make your house sparkle.

✳

Make a list. Determine which areas need the most work, and focus on those rooms first. Check your list off as you go.

Give a scuffed-up kitchen sink some love by filling it with hot water and a few sprigs of rosemary, and then letting it sit overnight. It’s like a spa treatment for one of the hardest workers in your household.

Freshen up your fridge, freezer and pantry. Spend some time sorting through—checking expiration dates, removing old food and organizing what is left. To clean shelves and bins, set food aside and wipe surfaces down with all-purpose cleaner or disinfecting wipes.

30 Spring 2017 / Live Naturally

To clean the ceiling of a microwave, place a bowl of water in the microwave. Heat the water, and allow it to steam for a couple of minutes. Wipe down with a cleaning wipe.

Have dusty ceiling-fan blades? Find an old pillowcase you won’t mind washing. Wipe each blade with the pillowcase, putting it over the blade like you would a pillow, to remove the dust. Spray on an all-purpose cleaner, and wipe away any remaining dust.

Bring back the luster in a dull-looking wood floor. Sealed hardwood floors simply need to be swept of dirt and debris, and then mopped with a little all-purpose cleaning liquid and water.

Keep everything you use to clean your home ready to go in one cleaning tote, caddy or bucket. You won’t waste time gathering your necessities to start or continue—just bring it with you from room to room. If your home is large, consider creating two or more, one for each level.

SHUTTERSTOCK

Need to tackle built-up grease on kitchen surfaces? Heat a damp sponge in the microwave for 20–30 seconds. Spray all-purpose cleaner on it. Wipe greasy surface, and repeat if necessary.

Try These Natural Products Think of all the things you do at your desk: eat, type, drink, write, perhaps forget to wipe spillage between tasks. Maybe it’s time to give your work space a good rub-down with an all-purpose cleaner.

Did you know your dishwasher can wash more than dishes? Stick the following in to get them clean. Toothbrushes; put in with the silverware. You can put your toothbrush holder in, too, in the top rack ∞ Sink brushes or sponge

For streak-free mirrors or windows, use a glass cleaner without ammonia. Spray cleaner directly onto a microfiber cloth or paper towel before wiping the surface clean—and remember, a little goes a long way.

∞ Lint screen from the dryer, once a quarter ∞ Soap trays and dishes from around the house

METHOD GLASS + SURFACE CLEANER – MINT Naturally derived, nontoxic and biodegradable, this ammonia-free cleaner contains a corn-based solvent that eliminates dirt, dust and pesky handprints. Mint and eucalyptus scented.

SEVENTH GENERATION DISINFECTING MULTISURFACE CLEANER Powered by a botanical, disinfecting thyme oil, this cleaner works on hard and nonporous surfaces, such as countertops, floors, changing tables, high chairs, desks and toilet seats. Scented with lemongrass.

SIMPLE TRUTH CLEANING WIPES – FRESH MINT Remove dirt, grease and grime from kitchen and bathroom surfaces with these hypoallergenic, toxin- and ammoniafree wipes. Rainforest Alliance Certified, with a subtle mint oil scent.

MRS. MEYER’S CLEAN DAY MULTI-SURFACE EVERYDAY CLEANER – LEMON VERBENA A natural vegetable protein in this all-natural cleaner fights odors on nonporous surfaces, such as finished wood, tile, countertops, walls, porcelain and sealed stone. With a light, citrus scent.

CLOROX GREEN WORKS MULTI-SURFACE CLEANER – LEMON This lemony-scented spray’s cleaning power for a range of kitchen and bath surfaces comes from a mix of coconutbased cleaning agents, essential lemon oils and filtered water. EPA Safer Choice certified.

PHOTO CREDIT

BIOKLEEN BAC-OUT STAIN + ODOR REMOVER In your bathroom, if a pesky ring around the tub appears, take an old pair of nylon stockings and scrub away. For feistier stains, mix equal parts salt and white vinegar, spread the paste on spots, and let sit for up to two hours before wiping clean with warm water.

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Know that it doesn’t have to be perfect. At the end of a day, a home should be lived in! Don’t drive yourself crazy trying to keep things spotless all the time.

A unique blend of live enzymeproducing cultures, citrus extracts and essential oils to eliminate stains and odors. Best for stains on carpet, couches and clothing. Scented with lime.

livenaturallymagazine.com

try Toasty Peanut Sauce with a Kick Sriracha adds heat to this easy-to-make, multipurpose sauce.

✳

You can mix up this sauce in just 5 minutes!

he next time you’re grilling chicken satay, add a little spice to your peanut sauce. Sriracha’s sweet and garlicky heat provides oomph to the toasty peanut flavor. Or thin this spicy peanut sauce to create a tasty Asian salad dressing.* Add lime juice for a tropical-fruity tang.

Sriracha Peanut Sauce ½ cup smooth peanut butter 1 tablespoon hot water 1 tablespoon sriracha sauce 1 teaspoon soy sauce 1 teaspoon toasted sesame oil Salt, to taste 1 teaspoon lime juice, optional

1. In a medium bowl, combine peanut butter and hot water. Stir to combine (loosening up the peanut butter). 2. Add sriracha, soy sauce, sesame oil and optional lime juice. Stir to combine. 3. Salt to taste; then serve. TOTAL: 894 CAL; 33G PROTEIN; 79G FAT; 28G CARB (12G SUGARS); 1,153MG SODIUM; 8G FIBER Recipe courtesy of PepperScale, pepperscale.com

* To use as an Asian salad dressing, add extra hot water (1–2 additional tablespoons) to thin the peanut sauce.

AARON COLUSSI, STYLE ERIC LESKOVAR

Try Sriracha Peanut Sauce on steamed vegetables and tofu!

32 Spring 2017 / Live Naturally

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Living Well is an advertising platform of RB, the manufacturer of Move Free, Schiff Calcium, and MegaRed.

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Learn more: Kashi.com/transitional

MANUFACTURER COUPON

EXPIRES 7/31/17

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CONSUMER: Limit ONE coupon per purchase of product indicated. Limit of FOUR like coupons in same shopping trip. Consumer pays sales tax. Coupon may not be bought, reproduced, transferred or sold. No cash value. NO CASH BACK. Void where taxed, restricted or prohibited. RETAILER: We will redeem the coupon in accordance with our redemption policy, copies available upon request. Cash Value 1/100¢. Void where prohibited, taxed or restricted by law. Mail Coupon to: Kashi Company 1354, NCH Marketing Services, P.O. Box 880001, El Paso, TX 88588-0001 62005506 ®, ™, © 2017 Kashi Company