EASY-BREEZY BRUNCH… WITH COCKTAILS!
ENTER OUR
VEGAN
PG. 26
Recipe Contest PG. 4
STRESS-BUSTING SUPPLEMENTS PG. 30
HOW TO PICK A HEALTHY PROTEIN BAR PG. 11
nooASIAN dles WAY UDON NOODLES WITH CHICKEN, BOK CHOY AND ALMOND SAUCE PG. 22
COMPLIMENTS OF
SPRING 2018
the
Š 2018 Potatoes USA. All rights reserved.
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The th of the world
A handful of ingredients, a few quick steps and this reinvented potato salad will have you wondering why the rest of life isn’t this easy. And delicious. Grab some yellow potatoes from the produce department and get the Grilled Potato Salad with Feta Dressing recipe, plus hundreds more, at PotatoGoodness.com /easypotatosalad
FROM THE EDITOR
Diet Dilemma
I
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don’t know about you, but I often feel a bit overwhelmed when it comes to trying to eat healthy. I call it my “diet dilemma.” At a recent local film festival, my husband and I saw a new documentary called “The Game Changers” about one man’s quest to understand whether meat is necessary for protein, strength and optimal health. A Special Forces trainer and winner of “The Ultimate Fighter,” James Wilks (who in the film was recovering from a debilitating injury and considering changing his diet) meets with elite athletes—from a track runner to an ultrarunner, UFC fighters, bodybuilders, a number of NFL players, even the strongest man in the world—along with special ops soldiers, scientists and a group of New York City firefighters, to discuss the benefits of following a vegan diet. The film was eye-opening. As it interspersed scientific research with real-life stories of people feeling healthier and stronger—and performing better—on a vegan diet, I pondered whether I could—and should—go vegan. In the film, even Wilks started to feel better as he increasingly ate more vegan. I’m far from being an elite athlete, but I’m active and always on the lookout for the best foods to feel my best. My husband was thinking the same. I consider myself a “flexitarian,” eating mainly vegetarian with a bit of meat or fish here and there. My husband is a vegetarian. After the film, we challenged each other to go vegan. Meat hasn’t been a problem for me to give up; the stickler is dairy, and both of us LOVE cheese. Luckily, we live in a day and age when plant-based “meat” and nondairy cheese, milk and yogurt options abound. We had a fun outing to our local grocery store, where we spent the bulk of our time at the “plantbased case,” with all kinds of vegan options, including cashew milk yogurt; a mozzarella made from coconut oil, cashews and tapioca that melts and browns just like the dairy version; and a mini wheat-gluten-based “roast” stuffed with squash, apples and mushrooms. All were yummy! I confess that I haven’t gone 100 percent vegan (it’s the dairy-cheese weakness), but I’m trying. I have become more aware of what I eat and how I plan our weekly menus. I’ve been referencing some
VISIT US ONLINE livenaturallymagazine.com
wonderful sources, including vegan chef Mark Reinfeld’s cookbook, Healing the Vegan Way (De Capo Lifelong, 2016). I’m addicted to his Sesame Kale Salad recipe with Tahini Dijon Dressing. Speaking of Mark, we are excited to partner with him on a Vegan Recipe Contest. He and food-show personality and writer Ellie Krieger will be the judges, with a top prize of $1,000 for their favorite recipe, along with multiple runner-up prizes. I encourage you to enter at livenaturallymagazine. com/recipecontest. As our new tagline says, “Your healthy life starts here.” We want to be one of your go-to resources for natural, healthy eating and living. Sometimes it’s easier said than done, so if you’re having a diet dilemma, reach out with questions. We’re here to help!
Rebecca Heaton, Editor editor@livenaturallymagazine.com
CONTACT US editor@livenaturallymagazine.com
FOLLOW US
LIVENATURALLYMAGAZINE.COM
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CONTENTS SPRING 2018
10 25
ENTER YOUR BEST VEGAN RECIPE FOR A
CHANCE TO WIN $ 1,000! TURN TO PAGE 4
recipe index Asian Salad with Carrot Greens, Grilled Tofu and Carrot-Sesame Dressing 20
departments BEGIN 5
The Clean Protein Revolution PLUS How to shop for protein bars, why you need vitamin K, sustainable living and hydrogen water.
KITCHEN 13 Plant-Based Milks PLUS A plethora of crunchy, flavorful chips, cool kitchen gadgets and foods with probiotics.
EAT 18 Dish It Up One of the world’s most versatile vegetables, carrots can be served savory to sweet. Try them in our medley of recipes, courtesy of the budding chefs at Johnson & Wales University. 22 Fast & Flavorful Broaden your noodle repertoire with four flavor-filled, Asian-inspired dishes that are a cinch to prepare—and some are gluten-free, too. BY GENEVIEVE DOLL
26 Healthy Kitchen Who needs breakfast or lunch when you can have brunch? We’ve come up with easy-breezy ideas, each with a fun accompanying cocktail! B Y K I M B E R LY L O R D S T E WA R T
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SPRING 2018 | LIVE NATURALLY
BOOST 30 Stress-Busting Supplements Natural remedies to help kick stress to the curb. BY KAREN MORSE
Candy-Apple Granola Bars 32 Carrot and Kasha Kugel 20 Carrot Oatmeal Cookies 20 Chicken Chorizo Bowl with White Bean and Pumpkin Seed Pesto 28 Coconut-Ginger Fizz 29
TRY 32 Candy-Apple Granola Bars Date syrup is the binder in these yummy, easy-to-make bars. BY DINA DELEASA-GONSAR
Date Syrup 32 No-Fail Spinach and Swiss Soufflé 29 Ramen with Steak and Shiitake Mushrooms 25 Rice Noodles with Baked Tofu and Broccoli 23 Roasted Carrot Baba Ghanoush with Pita Chips 20
COVER PHOTOGRAPHY: AARON COLUSSI FOOD STYLING: ERIC LESKOVAR PROP STYLIST: NICOLE DOMINIC
Soba Noodle and Edamame Salad with Miso Dressing 24 Tea-Thyme Cider 26 Tropical Morning Muffins 27 Turkish Cardamom Coffee Mocktail 27
AVAILABILITY OF PRODUCTS FEATURED IN THIS ISSUE MAY VARY BY STORE LOCATION.
Udon Noodles with Chicken, Bok Choy and Almond Sauce 22 Virgin Paloma 28
SHUTTERSTOCK (2)
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Brownie Tahini Waffles with Chocolate Tahini Sauce 26
ENTER YOUR BEST VEGAN RECIPE FOR A CHANCE TO
WIN $ 1,000!
Submit your best vegan/plant-based recipe for a chance to win $1,000, as well as runner-up prizes. Recipes that qualify as “vegan” or “plant-based” do not contain meat, fish, poultry or any animal products, such as dairy or eggs. Recipes must use 10 ingredients or fewer and incorporate a product from Kroger’s Simple Truth® line. Visit SimpleTruth.com for product ideas.
MEET OUR JUDGES MARK REINFELD A 2017 inductee into the Vegetarian Hall of Fame, Mark is a multiaward-winning vegan chef and author of eight cookbooks, including the best-selling 30 Minute Vegan series and his latest book, Healing the Vegan Way. Mark has more than 20 years of experience preparing creative vegan and raw cuisine. Through his Vegan Fusion company, he offers consulting services, vegan and raw cooking workshops, a plantbased chef certification program, and chef trainings internationally. More at veganfusion.com.
Part of the Live Naturally family of Kroger magazines SPRING 2018
livenaturallymagazine.com PUBLISHER Brendan Harrington V.P./GROUP PUBLISHER Deborah Juris EDITOR Rebecca Heaton ART DIRECTOR Lindsay Burke
ELLIE KRIEGER Ellie is host and executive producer of Ellie’s Real Good Food on Public Television and of the Food Network’s hit show Healthy Appetite. A registered dietitian and weekly columnist for The Washington Post, Ellie is also a New York Times best-selling, James Beard Foundation and IACP awardwinning author of five cookbooks. Her most recent book is You Have It Made: Delicious, Healthy Do-Ahead Meals. Learn more about her at elliekrieger.com.
HOW TO ENTER Visit LiveNaturallyMagazine.com/recipecontest for details and to share your recipe. Up to 3 submissions per person. Recipes are due no later than July 15, 2018.
DESIGNER/DIGITAL Shannon Moore ASSISTANT EDITOR Kellee Katagi DIGITAL EDITOR Jennifer Davis-Flynn COPY EDITOR Julie Van Keuren MARKETING OPERATIONS MANAGER Susan Humphrey CONTRIBUTING WRITERS Dina Deleasa-Gonsar, Genevieve Doll, Kellee Katagi, Karen Morse, James Rouse, Kimberly Lord Stewart CONTRIBUTING ARTIST AND STYLISTS Aaron Colussi, Eric Leskovar, Nicole Dominic ADVERTISING SALES Deborah Juris, Tracy McIlroy PUBLISHED BY
RUNNER-UP PRIZES FROM THE FOLLOWING SPONSORS:
www.hungryeyemedia.com 800.852.0857
BEGIN The Clean-Protein REVOLUTION In their new book, Kathy Freston and Bruce Friedrich bust myths about protein and give readers a roadmap showing how and why to kick-start a clean-protein lifestyle. B Y R E B E C C A H E AT O N
P
rotein is the building block of life. Every part of our body uses it to develop, grow and function properly. For many Americans, though, protein simply means meat. In Clean Protein: The Revolution That Will Reshape Your Body, Boost Your Energy—and Save Our Planet (Hachette, 2018) Kathy Freston, a best-selling author and wellness expert, and Bruce Friedrich, cofounder and executive director of The Good Food Institute, examine what kinds of proteins are best and why.
Why did you decide to write this book together?
KF: For the past eight years, I’ve been delving more deeply into the food I was consuming, where it comes from, and how it affects the body and environment. Over a meal, Bruce and I were discussing clean protein. I told him he should write a book, and he asked, “Why don’t you do it with me?” BF: I’ve been eating entirely plant-based for more than 30 years. There are so many false understandings about protein. This has been a personal passion of mine, and it animates many of the conversations I have with Kathy. So we decided to turn our conversations into book form.
HEIDI BASSETT BLAIR
What are some of the top myths about protein?
KF: The number-one myth is that most people think meat is protein and protein is meat. But it’s not the only source, and it’s not necessarily the cleanest. This goes for dairy and eggs, too. Another myth is
that meat alternatives aren’t real food; in reality, they are very clean and full of protein and fiber, with very little fat and zero cholesterol. BF: We know that 97 percent of Americans are getting plenty of daily protein; even vegetarians get 70 percent more than they need. But we also know that 98 percent of Americans are not getting the recommended daily amount of fiber. If more people consumed clean protein from plants, they would also be getting a lot of that needed fiber.
heart disease, cancer, obesity and diabetes. They are also often contaminated with bacteria, like salmonella. According to the Centers for Disease Control, tens of millions of people get sick from contaminated meat every single year, and tens of thousands end up in the hospital. Clean protein avoids all of that; it’s beans, whole grains, nuts and plant-based meat alternatives predominantly.
Your book title highlights saving our planet. How does our diet affect the environment? BF: According to the United Nations, animal agriculture is contributing to the most serious environmental problems, generating more global-warming gases than all transportation globally combined. So, shifting some
of our diet away from animal-based protein to clean, plant-based protein packs a real power punch on behalf of a host of environmental concerns.
What are your favorite forms of clean protein?
KF: I’m a big fan of beans. They are inexpensive, versatile and delicious. They’re high in protein, fiber, iron and antioxidants, with no saturated fats or toxins. They’re associated with lowering cholesterol and aiding digestion. I’m also a big fan of nuts and nut butters, which are packed with fiber and complex carbs. BF: Nuts certainly resonate with me. I enjoy tossing a half-cup of nuts like walnuts into smoothies, as well as flaxseed. I always travel with deluxe mixed nuts. I also enjoy a number of plant-based “meats,” such as Beyond Meat, Gardein, Tofurky and Lightlife products.
How would you define “clean protein”?
BF: It is protein that is clean for our bodies and clean for consciences. Basically, animal proteins are linked to
AUTHORS BRUCE FRIEDRICH & KATHY FRESTON
5
BEGI N | D ID YO U KN OW ?
ANTI-INFLAMMATORY WATER?
V
Not OK on K?
itamin K doesn’t get much press—especially compared with the buzz around vitamins C, D and the B’s—but perhaps it should. A 2017 Dutch study published in Nutrients found that nearly one-third of the general Dutch population was low in functional vitamin K. What’s more, 50 percent of those studied who were elderly or who had conditions such as high blood pressure, type 2 diabetes, cardiovascular disease and chronic kidney disease were vitamin K deficient. More studies are needed to know if low K levels helped cause the diseases, but an association was clear, researchers concluded. Part of the problem might be the tricky nature of vitamin K. There are two kinds of K found in food: K1 and K2 (K3 is a synthetic form). But the dietary guidelines are based on K1, which is more prevalent—it’s abundant in many vegetables, especially leafy and cruciferous ones like kale, chard, brussels sprouts, broccoli and asparagus—and enables blood to clot. But scientists think K2 is more important than K1 for functions like bone metabolism and preventing hardened blood vessels. The catch: K2 is found almost exclusively in animal products—such as most meat (especially animal livers, but also poultry, pork and beef), cheese and egg yolks. The only plant source of K2 is natto, a fermented soybean dish popular in Japan. —Kellee Katagi
DID YOU KNOW? Vitamin K is an essential nutrient necessary for responding to injuries. Why? It regulates normal blood clotting for healing.
Get Savvy with SmartLabel
Want to learn more about what’s in a product? See if it has a SmartLabel. Launched in 2016, the program is gaining traction, with more than 40 major companies—including Unilever, General Mills, Barilla, Blue Diamond and Kellogg’s—using the technology on 22,000-plus food, beverage, household, pet care and personal care products. If you find a SmartLabel QR code on a package, scan it with your smartphone or visit smartlabel.org and use the SmartLabel Product Search to access detailed product information that won’t fit on a product’s packaging. Possible info includes: nutritional specs, allergens, third-party certifications, social-compliance programs and company/brand details. Find out more at smartlabel.org.
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SPRING 2018 | LIVE NATURALLY
FROM TOP: COURTESY HYDROGEN WATER; SHUTTERSTOCK (2)
It’s a widespread trend in Japan—and it’s making its way stateside: hydrogen water. Numerous studies—mostly in Japan thus far—suggest that hydrogen may work as an antioxidant and reduce inflammation. A study with elite athletes revealed that drinking hydrogen water reduced lactic-acid buildup and decreased muscle fatigue. According to Cody Cook, Ph.D., president and chief medical scientist of HTWO Hydrogen Water, continued research is also indicating that molecular hydrogen gas (in hydrogen water) may slow the progression of aging disorders, such as prostate cancer and breast cancer. “Since molecular hydrogen gas can generally and quickly reach all the cells of the human body, the benefits of hydrogen-infused water can be observed for a wide array of tissues and organs,” he says. Read more about it at htwo.com.
B E G I N | S U S TA I N A B I L I T Y
1
USE NATURAL CLEANERS.
Every April, people around the world celebrate Earth Day as an annual reminder of our responsibility to be good stewards of the earth. Here are five ways you can be greener and friendlier to the planet year-round.
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Vinegar, baking soda and water can clean most surfaces. You can also buy environmentally friendly cleaners from brands such as Boulder Clean, Seventh Generation, ECOS and Simple Truth, all of which use naturally derived, nontoxic and biodegradable ingredients. Visit livenaturallymagazine.com for cleaning tips from Boulder Clean and other companies.
Improve energy efficiency in your home by turning down the temperature of your water heater to 120 degrees; replace lightbulbs with compact fluorescent lights; and clean or replace filters in your furnace, air conditioner and heat pump. Visit energy.gov/eere/ femp/home-energy-checklist for more tips.
It’s shocking: 40 percent of all food produced in the U.S. is thrown away, half of which happens at home. Action points: Take leftovers for lunch, or incorporate leftovers into a future meal, such as frittatas, soups or casseroles. Reuse food scraps in broths. Store food properly (visit stilltasty.com for tips). Recycle food scraps into compost.
GREEN YOUR HOME.
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For 2018, Earth Day Network, the organization that leads Earth Day worldwide, is rallying the world to End Plastic Pollution. Join the charge by switching to a reusable, insulated bottle instead of buying bottled water. Bring reusable bags when shopping. And skip using straws—every day Americans use a whopping 500 million straws, which end up in landfills and the ocean.
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SPRING 2018 | LIVE NATURALLY
REDUCE FOOD WASTE.
KASHI. The company sources certified transitional ingredients, which supports farmers across 4,200 acres as they convert their land from conventional to organic certification. The latest product: Cinnamon French Toast cereal. KROGER. This year, the grocer is adding 10 new Fair Trade Certified products to its Simple Truth line. It already presently carries nearly 300 Fair Trade Certified products representing 60 brands. ANNIE’S HOMEGROWN.
DITCH THE PLASTIC.
3
It’s nice to know when companies are doing good things for people and the planet. Here are just a few of many wonderful examples, big and small.
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PLANT A TREE. Trees filter the air, producing oxygen and removing carbon dioxide, which in turn cools the atmosphere and improves air quality. Don’t have a place to plant? Donate to the U.S. Forest Service’s Plant-A-Tree program to have a tree planted on national forestland in your name.
Partnering with farmers in Montana to produce an edition of Organic Mac & Cheese and Organic Bunny Grahams made with certified organic ingredients grown using regenerative farming practices. UNILEVER. The company—with natural lines including Seventh Generation, Ben & Jerry’s, Knorr and Pure Leaf—follows the Unilever Sustainable Living Plan, a blueprint for all brands to reduce the company’s overall environmental footprint and increase its positive social impact. For the seventh year in a row, Unilever ranked number one on the GlobeScan SustainAbility survey as a global leader on sustainability. 1908 BRANDS.
Representing seven natural product brands—including Boulder Clean and Schultz’s sauces—the company donates 1 percent of annual sales to support 1% for the Planet, which benefits nonprofit environmental organizations.
SHUTTERSTOCK
Go Green
SUPPORT GOOD COMPANIES
POWER OF WE | BEGIN
A DIFFERENT WAY TO DETOX How to nurture your body, mind and spirit to flush anxiety and be brilliant. B Y D R . J A M E S R O U S E
A
friend recently shared that she was leaving Facebook. She didn’t have the strength or desire to read the daily barrage of posts any more. I understand where she’s coming from: I recently read a study that said that for many in the U.S., the new normal is a moderate grade of constant anxious feelings from a variety of elements. If you’re one of these people, how can you best deal with anxiety? By trying a different kind of detox for your body, mind and spirit.
BODY Look at detoxing your body as a form of spring cleaning. Start with food and what you put in your body. Think about what you put on your weekly shopping list. Take a scan of what’s in your refrigerator; look at your fridge as a medicine cabinet and ask: What is the ROI—return on ingestion and intention—I’m getting from its contents? I ngestion: Are you satisfied with the taste of the contents? Are the contents natural and healthy versus unhealthy and processed, giving you the ability to cleanse and detoxify?
SHUTTERSTOCK
I ntention: When you’re done eating the contents, do you feel more powerful? Everything you put through your teeth and across your tongue is a hormonal experience waiting to happen. Food impacts your neurochemistry and your physiology; there is a cause and effect. This spring, consider changing (detoxifying) your food consumption to give you a better ROI and foster greater vitality and courage.
MIND It can be difficult to find a place where you are not being met with toxicity, judgment, ideology and politics. You experience toxicity from media, from people, from your environment. What can you do for peace of mind? You must decide that you truly want to detoxify these negative things from your life by standing guard against the system of power and surround yourself with what you want to become. Remove any elements that bring toxicity to your mind. Tell yourself: “I’m going to stay off social media today. I’m not going to watch the news. I’m not going to engage with that person who pushes my buttons.” Focus your brain on positive elements to begin reaching peace and personal confidence. Research supports that by jotting down five things you are grateful for at the end of each day, you will be more apt to follow through on good intentions for self-care, build a positive and healthy neurochemistry, and enjoy deeper and better sleep.
SPIRIT Optimism is a spiritual practice. Feeling positive and inspired is one of the most powerful tools to fight inflammation and to make you feel stronger and live longer. Are you meeting every day with optimism? This is the real work. Your spirit is intertwined with your body and mind. When you follow through on good intentions to care for your body and mind, your optimism and spirit will thrive and flourish. It’s the ultimate detoxifying and empowering practice.
Dr. James Rouse has a doctorate in naturopathic medicine. He is an inspirational speaker, personal coach, author and the cofounder of Skoop, a line of powdered superfoods.
LIVENATURALLYMAGAZINE.COM
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B E G I N | P R O D U C T WAT C H
WHAT IS COLDPRESSED BABY FOOD? Once Upon a Farm uses highpressure processing (HPP), a technique that kills pathogens like listeria, salmonella, E. coli and other deadly bacteria, while maintaining nutritional value, flavors, aromas, colors and textures of the fresh ingredients, as well as extending shelf life. No chemicals. No heat. No additives.
A Fresh Start to Happily Ever After In time for Mother’s Day, Once Upon a Farm is launching a yummy line of farm-fresh, cold-pressed, organic baby food at your local QFC store. B Y R E B E C C A H E A T O N
C
alling new moms and dads: Who doesn’t want their baby to eat delicious and nutritious food? Once Upon a Farm is here to help. “Parents make an inherent promise to their baby when they’re born,” says company cofounder Jennifer Garner, a mother of three, as well as a child advocate and award-winning actress. When you have a newborn, “it’s hard to fit everything in and hard to find a balance—it doesn’t exist. In the middle of that, you are asking, ‘How am I going to make fresh, healthy food for my baby?’ Once Upon a Farm’s goal is to help moms and dads keep their promise.” So, what’s special about this product? Unlike most shelf-stable baby food in jars and pouches on grocery-store shelves, Once Upon a Farm’s certified-organic fruit and veggie blends and applesauce are cold-processed to preserve flavor and nutrition. “Our products are never heated, never messed with, so vitamins and nutrients in the ingredients are as fresh as when you pick them from a tree or harvest them,” says Garner. Flavors range from one-ingredient pouches for ages 5 months and older, to blends for kids 7-months-plus, 9-months-plus and 18-months-plus that include
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nutrient-dense ingredients, such as avocado, coconut oil and hemp seed to support optimum nutrition for a child’s every stage of development. And every pouch is BPA-free, can be recycled via TerraCycle and features a clear window, so you can see what’s inside. “My mom grew up on a farm, and during my years growing up in West Virginia [where the family shopped at Kroger!] with my two sisters, my mom was always connecting us to what she was growing in the garden,” shares Garner. “She wanted to make sure we ate well, and Find these fun flavors at QFC in she made everything we ate.” the yogurt section: Now Garner is carrying on the tradition through Once Green Kale & Apples Upon a Farm, which sources Mama Bear Blueberry the bulk of its ingredients Wild Rumpus Avocado from organic farms across OhMyMega Veggie the U.S., plus a few abroad. “I am looking forward to Sun-Shiny helping moms pass along Strawberry Patch food as close to homemade All flavors are as possible,” she says. USDA-certified organic, vegan, non-GMO, gluten-free and kosher. VISIT LIVENATURALLYMAGAZINE.COM FOR A FUN MOTHER’S DAY-INSPIRED RECIPE FROM ONCE UPON A FARM.
SPRING 2018 | LIVE NATURALLY
H O W XT O X XSXHXOX P X | BEGIN
Bar Exam What to look for in a protein bar. » B Y R E B E C C A H E AT O N
Protein
“I wouldn’t go lower than 4 grams of protein in a bar; closer to 6 is better,” says Taub-Dix. “I like to use the reference that 1 ounce of chicken, or about a half-cup of beans or a slice of cheese, contain 6 to 7 grams of protein.” Check the quality of the protein source, too. “Meat should be grass-fed or cage-free,” she says, adding that nuts are her top preferred protein source.
Sugar
“Sugar is not always listed as s-u-g-a-r on labels,” says Taub-Dix. “Look at the ingredient list: There could be dextrose, maltose, rice syrup or organic cane juice. ‘Organic’ may sound healthy, but it is still just sugar.” She notes that some companies are ahead of the curve in updating their labels to new standards, in which natural and added sugars are differentiated. “KIND bars are a great example, as they delineate between natural sugar from fruit and then added sugar,” she says.
P
rotein bars—they’re everywhere. So how do you know which are the healthiest options? We asked Bonnie Taub-Dix, R.D.N., creator of betterthandieting.com and author of Read It Before You Eat It (CreateSpace, 2017), about how to decide. “A lot of people look for one nutrient over another in a bar versus looking for something that is balanced,” says Taub-Dix. She stresses choosing a bar with a balance of high-quality nutrients. “Do your homework. Read labels closely, and look for ingredients that are as recognizable as possible,” she says.
Fiber
“I like to see at least 3 to 5 grams of fiber in a bar, in particular coming from nuts,” says Taub-Dix, adding that some bars can have up to 12 grams of fiber. “If you choose a bar that’s higher in fiber, be sure to drink a lot of water or fluids to help your body digest it.”
Calories
If you’re trying to watch your weight, Taub-Dix recommends sticking to a bar with 100 to 200 calories. If you’re athletic and work out, 250 to 350 calories is acceptable. “If you’re eating a bar before a workout, I recommend eating it at least 30 minutes ahead,” she says.
Sodium
According to Taub-Dix, the recommended daily allowance for sodium is 2,300 mg. “Considering that so many foods we eat are processed, keep an eye on sodium in a bar versus what else you’re having during the day.”
SHUTTERSTOCK; COURTESY EPIC BAR, RX BAR, KIND SNACKS
3 BARS TO TRY
EPIC Bar Made with 100 percent humanely raised meat, poultry and fish, these bars (with 7 to 15 grams of protein, depending on flavor) are also host to wholesome fruit, nuts and seeds for added nutrition and taste. Glutenfree and low in sugar, too. epicbar.com
RX Bar Each whole-food bar is made with a few simple ingredients—egg whites, fruits and nuts—all listed right on front of the label. With 12 grams of protein plus natural flavors and spices, bars are also gluten-, dairy- and soy-free. rxbar.com
KIND Protein From Real Food The bulk of the protein (12 grams) in each of these nutrient-dense bars comes from either almonds or peanuts, with more goodness from seeds, whole grains and fruit. Other pluses: high in fiber, low in sodium and gluten-free. kindsnacks.com
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*Consume twice a day for two weeks. **Consume twice a day as part of a balanced diet and healthy lifestyle. To participate in Challenge, complete purchase by 10/31/18 (up to $35). For the Activia® Challenge full rules, go to www.activia.us.com. © Copyright 2018 Product selection varies by store.
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Plant-Powered Milks
Dive into the ever-deepening pool of nondairy options.
B Y K E L L E E K ATA G I
M
ore millennials consume dairy alternatives than any other generation (double those in Gen X!), suggests recent research from Comax Flavors, a world leader in flavor technology. That means the trend toward plant-based milks is only bound to grow, with options becoming tastier, healthier and more creative. Already, you’ll find base ingredients, such as pea and quinoa, that weren’t available even a few years ago. Here are some of our favorites.
PEA
Type
ALMOND
RICE
SO GREE The new So N. line of Organ Delicious ic A with Cashew lmondmilk is available in custom-d recyclable bo esigned, ttles that ar e at least 80 percen plant-based. t
SOY
COCONUT
Our pick
Ripple Original
Califia Farms Vanilla Almondmilk
Dream Blends Original Rice and Quinoa
Silk Unsweetened Soymilk
So Delicious Organic Coconut Milk Unsweetened
Why we like it
This smooth, pea-based beverage is nutritionally fairly similar to dairy milk. Peas are naturally high in protein, so each cup delivers 8 grams. Plus, it’s fortified with 45% of your RDA of calcium and 30% RDA of vitamin D per serving. The flavor is mildly sweet (6 grams of sugar), with just the faintest hint of peas.
Using a mere 3 grams of sugar per serving, this milk offers just the right amount of sweet to complement its slightly nutty taste. It’s also fortified with 50% more calcium than you’ll find in a serving of cow’s milk. Bonus: Its package is BPA-free.
With an impressive 50% RDA of vitamin B12, 35% of vitamin E and 30% of calcium, this beverage delivers key nutrients for plantbased eaters. Its 7 grams of sugar per serving provides a pleasantly sweet flavor without too much guilt.
Soy milk is a longtimefavorite dairy alternative, because soy is one of the few non-animal sources of complete proteins. This drink contains 7 grams of heart-healthy soy protein per serving, along with 50% of your daily B12 needs and 45% of calcium. Best of all, it has none of the aftertaste that you get with some soy milks.
A coconut-cream base backs up the “delicious” claim of this 100% organic milk, while fortifications of 50% RDA of vitamin B12, 30% of vitamin D and 10% of magnesium makes it nutritious as well. Your taste buds will enjoy it, too.
Our tasters say
“Creamy, not chalky.”
“Very subtle almond flavor.”
“Earthy, subtly nutty.”
“Agreeable and mild flavor; smooth.”
“Just a touch of the tropics—yum!”
GF NG
GF
Pacific Original Ultra Soy
Silk Original Coconut
Bonus points for Also try
GF
B
K
NG NF
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Silk Vanilla Unsweetened Almond
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Rice Dream Organic Original Enriched Rice Drink
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SF SOY-FREE
NF NUT-FREE
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Although we call dairy alternatives “milk,” most don’t naturally have much in common nutritionally with cows’ milk. If you use milk as a protein source, pea or soy beverages are a good bet. For calcium or vitamin D, look for fortified products. Some brands, such as Silk, are even adding prebiotics to select products. You may want to opt for unsweetened varieties to minimize added sugars, but the resulting flavors are often bland. LIVENATURALLYMAGAZINE.COM
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K I T C H E N | H E A LT H Y P I C K S
Chips
AWAY The chip aisle harbors a rainbow of options using a variety of ingredients, oils and cooking styles to suit all tastes. Crunch down on some of our favorites.
Popchips Popchips are made via an oil-free method of heating the potatoes in a pressurized chamber until they “pop.” Chips are then coated with oleic oils, which various studies have shown support cardiovascular health, ease inflammation and help reduce appetite. FLAVOR PICK
Barbeque
This exotic blend features a seasonal mix of root vegetables—including sweet potato, parsnip, taro, yuca and batata—that are lightly salted to bring out the subtle and sweet flavors of each ingredient. FLAVOR PICK
Original
Kettle Brand Potato Chips Cooked in 100% Almond Oil These are the first potato chips to be cooked in 100 percent almond oil. A healthy alternative to many other cooking oils, almond oil has been shown to reduce total cholesterol and LDL cholesterol in men and women, according to a University of California Davis study. FLAVOR PICK
Wood Smoked Sea Salt
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Garden of Eatin’ Blue Corn Chips These always dippable chips come from consciously sourced organic blue corn. They are made with expeller-pressed oils in a chemical-free process that can enhance flavor because the oil isn’t heated to a high temperature. FLAVOR PICK
Red Hot Blues
SHUTTERSTOCK
Terra Real Vegetable Chips
PopCorners This innovative snack is actually popcorn in disguise! Never fried, these “chips” are made from popcorn kernels using a proprietary air-popping process. The result is chips with a tad softer crunch, compared with potato or tortilla options. FLAVOR PICK
Sweet & Salty Kettle Corn
Food Should Taste Good Tortilla Chips This line is a healthy, taste bud-pleasing spin on traditional tortilla chips. Sturdy for dipping in salsa, guacamole or hummus, they’re also flavorful enough to munch on their own. FLAVOR PICK
Sensible Portions These airy, light snacks are made from potatoes and vegetables, including tomatoes and spinach. Try them in chip form or easy-to-nibble, kid-friendly veggie straws. FLAVOR PICK
Garden Veggie Straws
Multigrain
save $1.0o off Any 3 (THREE) StonyfiEld® Organic PoucHEs or 1 (OnE) Multipack or LargE Cup (24-32oz)
Expiration Date: 7/15/18 Do Not Double
Available in select stores. NON GMO
Project VERIFIED
nongmoproject.org
YoBaby® is the #1 pediatrician recommended yogurt for babies 6 months – 2 years among refrigerated yogurts (IQVIA ProVoice Survey, 12/01/15-08/31/17). Stonyfield® Organic Kids yogurts have 25% to 40% less sugar than the leading kids’ yogurt with between 2.25g and 3g of sugar per oz compared to 4g per oz in the leading kids’ yogurt.
Not subject to doubling. Void if sold, reproduced, altered, or expired and wherever taxed, regulated, restricted or prohibited by law. Limit one coupon per purchase of specified product(s). Consumer pays applicable sales tax. Coupon may not be combined with any other offer. Coupons not properly redeemed will be voided. Retailer: For each coupon accepted as an authorized agent we will pay you the face value of the coupon plus 8 cents handling. Invoices proving purchase of sufficient stock to cover all coupons redeemed must be shown upon request. Cash value 1/20 cent. Redeem by mail to: Stonyfield Farm, Inc., CMS Dept. # 52159, One Fawcett Drive, Del Rio, TX 78840. VOID in LA & NV. © 2018 Stonyfield Farm, Inc.
KITCHEN | GADGETS
No Sticking
There’s a new nonstick cookware in town: HexClad. Each pan, from 8-inch to wok size, features a tri-ply layer of stainless steel, aluminum and stainless steel, coated with a patented hexagon-patterned, nonstick surface on both the inside and outside of the pan for easier cleaning. The PFOA-free combo offers durability and faster, even heat conductivity. And unlike other nonstick pans, you can use metal utensils on the surface. Starts at $89.99 for 8-inch pan. hexclad.com
Kitchen Toys Instant Pot
It’s a rice cooker, it’s a slow cooker, it’s a sauté pan, it’s a steamer, it’s a yogurt maker, and—perhaps most interestingly—it’s a pressure cooker, which means it can cut cooking times dramatically (30-minute baked potatoes, anyone?). The Instant Pot can revolutionize the way you cook. That said, it does demand a learning curve. Shorten that curve with How to Instant Pot (Workman, 2017) by Daniel Shumski, which also includes 100 Instant Pot recipes. Units start at $79.95. instantpot.com
Speedy Salads
The simple yet smart Websun Salad Cutter Bowl is a combo colander and cutting board that allows you to wash and chop your salad quickly, using just one dish. A bonus for kids and others still developing knife skills: The design makes it very hard to cut yourself as you chop. As for the directions on the box… let’s just say English may not be the first language of the person who wrote them, but fortunately the bowl is simple enough that directions aren’t really needed. $12.99, amazon.com
Cooking and entertaining are more fun with cool kitchen tools.
Belgian-Style Waffles Perfect Pizza
Craving some restaurantquality homemade pizza? The T-fal Airbake Nonstick 16-inch Copper Pizza Pan can help. Made from durable carbon steel for even heating and a copper nonstick coating to prevent burning, the pan is perforated to evenly release moisture for that perfect pie. For a crispier crust, roll out and bake dough solo 8 to 10 minutes before adding toppings. Pan is oven-safe up to 450 degrees. $14.99, t-falusa.com
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SPRING 2018 | LIVE NATURALLY
You’ll be a hit at breakfast or brunch with the Krups 4 Slice Belgian Waffle Maker. The unit features five adjustable browning settings, from light to dark, to suit your preferences. While you entertain guests, red and green indicator lights and audible beeps let you know when the waffle maker is on, when it’s ready to bake and when waffles are ready. Removable nonstick die-cast plates make cleaning easy. $59.99, krupsusa.com
GET SMART | KITCHEN
Good for Your Gut
Four fermented foods with plentiful probiotics to keep your tummy happy.
T
he number is remarkable: In an average lifetime, more than 132,000 pounds of food pass through the human gastrointestinal (GI) tract, along with an abundance of microorganisms that can negatively affect your gut health, according to an article in Gut, a journal of the British Society of Gastroenterology. Fortunately, research also shows that you can counter those harmful bacteria with the beneficial bacteria found in fermented foods, which aid digestion and immune function. Here are four fermented foods you should be eating more to enhance gut health.
Kefir
A fermented milk drink—it tastes a bit like drinkable yogurt—kefir is full of protein, calcium and probiotics. Because it’s fermented, most people who are lactose-intolerant can drink kefir.
TRY Lifeway Strawberry Lowfat Organic Kefir: This USDA Organic kefir contains 12 probiotic cultures, including Lactobacillus acidophilus, which helps you absorb nutrients, and Bifidobacterium longum, which breaks down carbohydrates and neutralizes toxins.
Yogurt
Most yogurt brands in the U.S. contain probiotics. Those labeled with a Live & Active Culture (LAC) seal contain at least 100 million probiotic cultures per gram (about 17 billion cultures in a 6-ounce cup) at manufacturing time. TRY
Chobani A Hint of Gili Cherry: Protein-rich Greek yogurt, blended with a bit of sweetness and natural fruits and flavors. Contains live and active cultures and three probiotics, including L. acidophilus.
SHUTTERSTOCK
MORE FERMENTED FOODS MISO KIMCHI SAUERKRAUT
Tempeh
Made from naturally fermented soybeans, tempeh has a slightly nutty flavor and is a good source of probiotics, as well as protein and essential amino acids. A 2013 study found that soy tempeh stimulates growth of Bifidobacterium, a probiotic strain that produces lactic acid, which in turn enhances cells that naturally protect the intestinal-wall lining. TRY Lightlife Three Grain Organic Tempeh: Made with a blend of brown rice, barley and millet, plus probiotic-laden cultured soybeans. This USDA Organic meat substitute is great baked, steamed or in stir-fries.
Kombucha
Kombucha is a tangy, effervescent tea made from a SCOBY (bacteria and yeast), sugar, tea and water, and often flavored with herbs or fruit. Along with B vitamins and natural acids, kombucha contains numerous strains of probiotics, such as Acetobacter, which produces acids to aid digestion, and Lactobacillus, which produces lactic acid. Because ingredients vary, not all kombucha will contain the same strains. TRY Simple Truth
Organic Blueberry Grape Kombucha: Fermented over four months per batch, this blend may remind you of drinking a healthy grape soda. One billion CFUs of probiotics are added to each USDA Organic bottle.
LIVENATURALLYMAGAZINE.COM
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E AT | DISH IT UP
Get Creative with Carrots
THE AVERAGE AMERICAN CONSUMES 8.3 POUNDS OF CARROTS EACH YEAR. (VEGETABLE AND MELON OUTLOOK, 2016)
From savory to sweet, these fresh carrot recipes show innovative ways to prepare this healthy root veggie.
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AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR; PROP STYLING: NICOLE DOMINIC
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“Baby carrots” are actually very young carrots harvested while the vegetables are still quite tiny. Baby-cut carrot products are among the most popular items in the produce section.
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Keep them away from apples, pears, potatoes, and other fruits and vegetables that produce ethylene gas; it will cause them to become bitter. Don’t store on the counter at room temperature.
LIVENATURALLYMAGAZINE.COM
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E AT | DISH IT UP
Roasted Carrot Baba Ghanoush SERVES 6-8
Olive oil, for grilling and garnish 2 large eggplants 3 large carrots, peeled 1 teaspoon smoked paprika 1 teaspoon cumin 4 tablespoons tahini 3 tablespoons plain Greek yogurt 4 cloves garlic Juice from 1 lemon Salt and pepper, to taste Chopped pistachios, for garnish Smoked paprika, for garnish DIRECTIONS 1. Preheat grill to medium high and oil. 2. Lightly coat eggplants and carrots with olive oil. Grill covered, about 10 minutes. Turn vegetables; then continue to roast another 12–15 minutes, turning both eggplants and carrots every few minutes.* 3. Once veggies are charred and beginning to soften, remove from grill and place in a bowl. Cover with plastic wrap, and allow to steam 15 minutes.
Asian Salad with Carrot Greens, Grilled Tofu and Carrot-Sesame Dressing SERVES 6-8
TOFU 1 (14-ounce) package firm or extra-firm tofu 1 tablespoon dark sesame oil ¼ cup tamari 1 tablespoon honey 1 tablespoon rice wine vinegar 1 tablespoon grated fresh ginger CARROT-SESAME DRESSING 2 tablespoons olive oil 1 tablespoon toasted sesame oil 2 tablespoons rice wine vinegar 1 tablespoon maple syrup 1 tablespoon white miso paste 1 clove garlic, minced 2 tablespoons grated fresh ginger 1 ⁄8 cup peeled, finely grated carrot ASIAN SALAD 1 bunch carrots, with greens on 1 bunch lacinato kale 1 small head napa cabbage 1 medium-sized zucchini 1 large watermelon radish 2 tablespoons toasted white and black sesame seeds, for garnish
4. Remove skin from eggplants; squeeze a bit of water out of eggplants. Place eggplants DIRECTIONS and carrots in a food pro1. Slice tofu into cessor along with re½-inch slices. maining ingredients, Brown Sugar 2. Whisk remainCarrot Blintzes except garnishes. ing tofu ingrediwith Berry Sauce Pulse until smooth; ents in a bowl. Find online at season to taste. livenaturally3. Cover tofu 5. Place dip in a shalmagazine.com with marinade. low bowl; refrigerate Cover and refrigerate until ready to serve. Gar15 minutes, or up to 24 nish with a drizzle of olive hours. oil, chopped pistachios and a dusting of smoked paprika. Serve 4. For dressing, place all ingrediwith pita chips and fresh veggies. ents in a sealable container and PER SERVING: 260 CAL; 9G PROTEIN; 13G FAT; shake vigorously. 34G CARB (7G SUGARS); 320MG SODIUM; 5G FIBER
*If no grill is available, place rack in middle of oven, and turn broiler on high. Line baking sheet with foil. Pierce eggplants and place on baking sheet with carrots; broil 2 minutes on all sides, until skins darken. Turn off broiler; turn oven to 375˚, and roast veggies until very soft: carrots 15–20 minutes, eggplants 25–30. Allow to cool. Proceed with step 4. FOR A PITA CHIPS RECIPE, VISIT LIVENATURALLYMAGAZINE.COM.
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5. Preheat grill to medium high. If no grill, preheat broiler on medium heat with rack 6 inches from the top. 6. For salad, remove greens from carrots; chop greens into small, bite-sized pieces. Chop kale and cabbage into ¼-inch shreds. Place all greens in a mixing bowl. 7. Peel carrots. Use a spiralizer to spiral-cut carrots and zucchini. Add to mixing bowl with greens.
8. Using a chef's knife or a slicing blade on a food processor, slice radish paper-thin. Place in salad bowl with greens and vegetables.
7. In a large mixing bowl, beat remaining five eggs. Mix with kasha, shredded carrots, onions and salt, until well combined.
9. Grill tofu, 1½ to 2 minutes per side. Cut into thinner slices or cubes. If no grill, place tofu in a 9x13-inch baking dish and broil, flipping once, until golden brown, approximately 4 minutes.
8. Fill cupcake tins ¾ full, and bake until firm and golden brown, 35–40 minutes. Remove from tins, and serve warm with yogurt.
10. Toss greens and vegetables with dressing; disperse among 6–8 salad bowls. Top with tofu; garnish with sesame seeds. PER SERVING: 190 CAL; 9G PROTEIN; 11G FAT; 16G CARB (8G SUGARS); 590MG SODIUM; 3G FIBER
Carrot and Kasha Kugel SERVES 6-8
6 large eggs, divided 1 cup kasha 2 cups vegetable stock Salt and black pepper, to taste 1 pound carrots, peeled 1 tablespoon canola oil 1 small yellow onion, finely diced ¼ teaspoon salt Plain Greek yogurt, for garnish DIRECTIONS 1. Preheat oven to 350°; lightly grease cupcake tin. Bring stock to a simmer on stove. 2. Meanwhile, beat one egg in a small bowl. Add kasha, and stir until well-coated. 3. Place egg and kasha mix in a saucepan over medium heat; stir constantly with a wooden spoon until egg begins to dry. 4. Pour stock over kasha, and stir thoroughly. Cover and cook over low heat 10–15 minutes, or until kasha has absorbed all liquid. Remove from heat, fluff, and season with salt and pepper. 5. Shred carrots in a food processor or with a cheese grater. 6. In a small frying pan, heat oil over medium-high, and sauté onion until translucent and fragrant.
PER SERVING: 170 CAL; 8G PROTEIN; 5G FAT; 24G CARB (5G SUGARS); 260MG SODIUM; 4G FIBER
Carrot Oatmeal Breakfast Biscuits MAKES 16 COOKIES
1 cup instant oats ¾ cup whole-wheat flour 1½ teaspoons baking powder 1½ teaspoons ground cinnamon ¼ teaspoon ground nutmeg ¼ teaspoon salt 2 tablespoons Earth Balance Spread (or unsalted butter), melted and cooled slightly 1 large egg white, room temp ¼ cup honey 1 teaspoon vanilla extract 5 tablespoons almond or soy milk, room temp 1 medium carrot, peeled, grated 1 ⁄8 cup raw pumpkin seeds Brown sugar, for garnish DIRECTIONS 1. Preheat oven to 325°; line baking sheet with parchment paper. 2. In a medium bowl, whisk together oats, flour, baking powder, cinnamon, nutmeg and salt. 3. In a separate bowl, whisk together butter, egg white, honey and vanilla. Stir in milk. Add in flour mixture. Gently fold in carrots and pumpkin seeds. Chill dough in refrigerator 30 minutes. 4. Place scoops of cookie dough onto sheet; flatten with a spatula. Sprinkle with brown sugar. Bake 10–13 minutes. Cool on pan before transferring to a wire rack. PER SERVING: 160 CAL; 4G PROTEIN; 5G FAT; 27G CARB (10G SUGARS); 110MG SODIUM; 3G FIBER
Live Naturally is excited to partner with Johnson & Wales University. Natavia Cook, Chloe Rothschild and Chef Adam Sacks (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.
nic, a g r o , h s ™ e r n o f e e s l t t i l Farm r o f d cold o o f -pressed A fresh start to a happily ever after!
Find us in the refrigerated section next to yogurt.
E A T | FA S T & F L AV O R F U L
Noodles from the East
Broaden your noodle repertoire with these four flavor-filled, Asian-inspired dishes that are a cinch to prepare—and some are gluten-free, too! B Y G E N E V I E V E D O L L
USE ANY EXTRA SAUCE AS A DIP FOR RAW VEGETABLES, OR WHISK IN ADDITIONAL SESAME OIL AND USE AS A SALAD DRESSING.
Udon Noodles with Chicken, Bok Choy and Almond Sauce Soft and chewy, udon is a Japanese wheat noodle, neutral in flavor. It makes an excellent blank canvas to showcase this rich, umami almond sauce. SERVES 4 SAUCE ¾ cup almond butter ¼ cup tamari ¼ cup lime juice ¼ cup water 2 medium garlic cloves, minced 2 tablespoons minced ginger 1 tablespoon toasted sesame oil 1 tablespoon rice wine vinegar 1 teaspoon maple syrup
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¼ teaspoon red pepper flakes ¼ cup sesame oil 1 (13-ounce) bag udon noodles 1½ tablespoons coconut oil 1 pound boneless chicken breast, thinly sliced (about ¼ inch) ½ teaspoon salt 1 pound baby bok choy, 1-inch slices
DIRECTIONS 1. In a medium bowl, whisk together all sauce ingredients with exception of ¼ cup sesame oil, until smooth. Whisking constantly, slowly drizzle in sesame oil to emulsify. Season to taste. 2. Bring a medium pot of water to boil. Add udon noodles; stir to separate. Simmer uncovered about 5 minutes, until tender. 3. Meanwhile, in a large saucepan over medium-high heat, melt coconut oil. Add chicken and salt; sauté 5–7 minutes, until lightly browned and cooked through. Add bok choy, and sauté about 4 minutes, until softened. 4. Drain noodles, and rinse with cold water. 5. Serve chicken and bok choy over a mound of noodles; drizzle generously with almond sauce. PER SERVING: 844 CAL; 30G PROTEIN; 47G FAT; 88G CARB (6G SUGARS); 2,013MG SODIUM; 6G FIBER
FA S T & F L AV O R F U L | E A T
USE CRUNCHY INTERIOR OF BROCCOLI STALKS IN ADDITION TO FLORETS BY SIMPLY STANDING STALKS ON END AND SLICING DOWN TO REMOVE FIBROUS OUTER LAYER.
Rice Noodles with Baked Tofu and Broccoli Tofu is a versatile ingredient easily transformed from bland to flavorful. Pressing tofu releases excess water, resulting in a crispier final product. Wait to cook noodles until tofu and broccoli are almost finished; they typically cook in 2–3 minutes.
AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR; PROP STYLING: NICOLE DOMINIC
SERVES 4
14 ounces extra-firm tofu ¼ cup plus 1 tablespoon sesame oil, divided 3 tablespoons tamari, plus more for serving 2 tablespoons plus 1 teaspoon toasted sesame oil, divided 3 garlic cloves, minced 1 tablespoon lime juice 2 teaspoons ground ginger 1½ pounds broccoli 1 teaspoon rice vinegar ½ teaspoon salt 1 (8-ounce) box rice noodles Sesame seeds, for garnish Lime wedges, for garnish Red pepper flakes, optional DIRECTIONS 1. Preheat oven to 425°. Line a large baking sheet with parchment paper. 2. Press tofu by placing on a paper towel– lined plate. Lay another paper towel over tofu; cover with a plate and an object such as a can, for weight. 3. Meanwhile, in a medium bowl, whisk together ¼ cup sesame oil, tamari, 2 tablespoons toasted sesame oil, garlic, lime juice and ginger.
4. Remove tofu from press, and dry one last time with paper towel. Cut tofu into ½-inch cubes. Add to bowl with marinade; stir to coat. 5. Slice broccoli into florets. Add to tofu, and stir to combine. Transfer to baking sheet. Roast about 20 minutes, until tofu and broccoli begin to crisp. 6. While tofu and broccoli are roasting, in a small bowl whisk together remaining tablespoon sesame oil, remaining teaspoon toasted sesame oil, rice vinegar and salt.
7. Bring a medium pot of water to boil, and add rice noodles; cook 2–3 minutes, until soft. Drain, and rinse briefly with cold water. Return to pot, and stir in sesame oil dressing. 8. Serve tofu and broccoli over a bed of noodles, and garnish with sesame seeds and a lime wedge. Serve with additional tamari and red pepper flakes on the side. PER SERVING: 537 CAL; 23G PROTEIN; 23G FAT; 64G CARB (3G SUGARS); 1,213MG SODIUM; 7G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM
LIVENATURALLYMAGAZINE.COM
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E A T | FA S T & F L AV O R F U L
Soba Noodle and Edamame Salad with Miso Dressing Soba noodles are made with buckwheat, which is gluten-free, but they also often include wheat, so be sure to check the package if you don’t eat gluten. For optimal texture, soba noodles are best served immediately after cooking. SERVES 6
1 pound frozen, shelled edamame 1 (13-ounce) bag soba noodles 1 ⁄3 cup rice wine vinegar 3 tablespoons yellow miso 2 teaspoons ground ginger 2 teaspoons honey 1 ⁄8 teaspoon cayenne ¼ cup sesame oil 2 tablespoons toasted sesame oil 1 medium cucumber, medium dice 2 medium carrots, peeled, cut into ribbons with a peeler ½ bunch cilantro, roughly chopped Sesame seeds, for garnish DIRECTIONS 1. Bring 1 cup of water to boil in a medium pot; add edamame. Return water to a boil, reduce to a simmer, and cook 2–3 minutes, until beans are hot. Strain, and rinse with cold water. Transfer edamame to a large bowl. 2. Fill the same pot with water, and bring to a boil. Add noodles, return water to a boil, stirring to separate noodles. Reduce heat to low, and simmer about 3 minutes, until tender. Strain, and rinse with cold water. Add to bowl with edamame. 3. In a small bowl, whisk vinegar, miso, ginger, honey and cayenne. Drizzle in sesame oils, and whisk to emulsify. 4. Add to noodles, along with cucumber, carrots and cilantro. Stir gently to combine. Garnish with sesame seeds. PER SERVING: 430 CAL; 19G PROTEIN; 14G FAT; 70G CARB (5G SUGARS); 797MG SODIUM; 5G FIBER
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SPRING 2018 | LIVE NATURALLY OPTIMUM WELLNESS
NOODLES MAY BE WRAPPED WITH THIN PAPER TAPE WITHIN PACKAGING. DOUBLE-CHECK BEFORE PLACING IN WATER.
FA S T & F L AV O R F U L | E A T
SIMMER AROMATICS SUCH AS FRESH GINGER, GARLIC AND LEMONGRASS IN BROTH TO INFUSE ADDITIONAL LAYERS OF FLAVOR.
AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR; PROP STYLING: NICOLE DOMINIC
Ramen with Steak and Shiitake Mushrooms How to poach an egg In a shallow saucepan over medium heat, bring a couple of inches of water and 1 teaspoon white vinegar to a simmer. Crack an egg into a small dish. Carefully swirl water to create a vortex, and pour egg into center of pan. Cook undisturbed for 3 minutes. Remove with a slotted spoon, and place in soup.
Ramen is a Japanese dish of noodles and flavorful broth. This recipe features steak and shiitake mushrooms, though the variations are endless. Top with a poached egg for added flavor and sophistication. SERVES 6 2 tablespoons coconut oil 3 cups thinly sliced green cabbage 1 medium onion, thinly sliced 8 ounces shiitake mushrooms, thinly sliced 1 medium red pepper, thinly sliced 1 tablespoon ground ginger 10 cups unsalted vegetable stock 2 blocks ramen rice noodles 8 ounces sirloin steak, very thinly sliced (about 1⁄8 inch) 2 medium carrots, shredded ¼ cup tamari 3 tablespoons lime juice 2 teaspoons salt 3 scallions, thinly sliced on the diagonal; for garnish Red pepper flakes, for garnish
DIRECTIONS 1. Melt coconut oil in a large saucepan over medium heat. Add cabbage, onion, mushrooms, red pepper and a pinch of salt. Sauté about 5 minutes, until vegetables begin to soften. Stir in ginger. 2. Add vegetable stock, cover, and bring to a simmer. Simmer about 10 minutes, until vegetables are tender. 3. Meanwhile, bring a medium pot of water to boil. Add noodles, and cook for 1 minute. When noodles begin to unfold, separate with a fork and reduce heat to a low boil. Simmer 3–4 minutes, until soft. Strain, and rinse with cold water. 4. Add noodles to soup, and stir in steak, carrots, tamari, lime juice and salt. Cook steak about 2 minutes, until no longer pink. Season to taste. Garnish with scallions and red pepper flakes. PER SERVING: 406 CAL; 23G PROTEIN; 19G FAT; 37G CARB (10G SUGARS); 2,131MG SODIUM; 3G FIBER
LIVENATURALLYMAGAZINE.COM
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brunch time Avoid the weekend wait times—and keep your slippers and pajamas on—with these better-than-restaurant recipes. B Y K I M B E R LY L O R D S T E W A R T
Brownie Tahini Waffles with Chocolate Tahini Sauce Even sleepyheads will come out from under the covers for these dark-chocolate waffles with a nutty richness from tahini, a Middle Eastern paste made from ground sesame seeds. SERVES 2–4* 1½ cups all-purpose gluten-free flour 2 tablespoons cocoa 1 ⁄3 cup sugar 2 teaspoons baking powder 1 teaspoon baking soda ½ teaspoon salt 3 ounces 85% dark baking chocolate 6 tablespoons tahini
2 eggs, beaten 1 cup milk or milk substitute 1 teaspoon vanilla Oil for waffle iron SAUCE: 4 ounces 85% dark baking chocolate 2 tablespoons tahini
GARNISH: 1 cup whipping cream, 1 tablespoon sugar; whipped together Shaved chocolate (optional)
Tea-Thyme Cider Place 6 sprigs of fresh thyme in a pitcher. Pour 12 ounces freshly brewed hot black tea over the herbs. Let steep 15 minutes. Cool, and remove sprigs. Fill each glass with ice. Add one-third tea, onethird apple cider, one-third soda water. Garnish with lemon and apple slice. (Want a spirit? Add 1 shot of bourbon.)
DIRECTIONS 1. Place flour, cocoa, sugar, baking powder, baking soda and salt in a mixing bowl. Stir well. 2. Melt 3 ounces chocolate and 6 tablespoons tahini in the microwave for 30 seconds, then in 10-second intervals if needed. Stir well each time. 3. Whisk eggs with milk and vanilla. Add to dry ingredients. Add chocolate and tahini, and stir well. 4. Oil waffle iron well; heat iron to medium. Spoon up to 1 cup of batter on waffle iron (will depend on size). Cook until done. Do not overcook; waffles should be crisp just on the outside edges. Keep warm, and continue in batches until done. 5. Melt 4 ounces chocolate and 2 tablespoons tahini in microwave for 30 seconds, then in 10-second intervals if needed. Stir well each time.
*Serves 2–4, depending on waffle iron (consider doubling the recipe for larger appliances). PER SERVING: 732 CAL; 17G PROTEIN; 32G FAT; 95G CARB (44G SUGARS); 936MG SODIUM; 8G FIBER
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PHOTO CREDIT
6. Top warm waffles with whipped cream, chocolate tahini sauce and shaved chocolate.
H E A LT H Y K I T C H E N | E A T
Tropical Morning Muffins
AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR; PROP STYLING: NICOLE DOMINIC
A coconut trilogy adds high fiber and an intense tropical vibe to these pineapple–macadamia nut muffins. SERVES 8 ½ cup palm coconut shortening, or softened butter (such as Nutiva) ¼ cup honey 1 cup mashed bananas (2–3 ripened bananas) 1 egg 1 teaspoon vanilla 1 cup white wholewheat flour
¼ cup coconut flour 1½ teaspoons baking powder ¼ teaspoon salt 1 ⁄3 cup shredded coconut ¼ cup macadamia nuts, chopped ½ cup dried pineapple, diced
DIRECTIONS 1. Preheat oven to 375°. Line muffin tins with paper liners. 2. Cream shortening or butter with honey, bananas, egg and vanilla in a bowl with an electric mixer until soft and well-blended. 3. Add flours, baking powder and salt; stir until combined. Mix in coconut, nuts and pineapple. 4. Fill muffin liners ¾ full with batter. Bake 15 minutes, until tester toothpick comes out clean. PER SERVING: 300 CAL; 5G PROTEIN; 16G FAT; 38G CARB (19G SUGARS); 184MG SODIUM; 5G FIBER
SERVE HOT OR COLD, WITH OR WITHOUT ALCOHOL.
Turkish Cardamom Coffee Mocktail Place 5 heaping tablespoons strong ground coffee and ½ teaspoon ground cardamom in a French press or drip coffee maker filter. Add hot or cold water accordingly—5 cups boiling water if using a French press, 5 cups cold if using a drip coffee maker. Allow to sit 5 minutes in French press before pushing plunger down. If hot: Serve with warm vanilla almond milk and sweetener, if desired. If desired, add coffee liquor to taste. If serving cold: pour coffee over ice halfway up a tall glass. Add one ounce of coffee liquor, if desired. Top with soda water and serve with lemon. Nondairy creamers and coffee drinks have come a long way as well. TRY So Delicious French Vanilla Coconutmilk Coffee Creamer, Ripple Half-and-Half or Califia Double Espresso Cold Coffee.
LIVENATURALLYMAGAZINE.COM
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E A T | H E A LT H Y K I T C H E N
Chicken Chorizo Bowl with White Bean and Pumpkin Seed Pesto To take the stress off your morning, all but the poached eggs in this pictureperfect dish can be made ahead of time. Don’t let the long list of ingredients scare you off; most of it is blended in the food processor. SERVES 4 DIRECTIONS 1. Place all chorizo ingredients, except oil, in a food processor. Pulse until completely mixed. 2. Heat 2 tablespoons olive oil in a large skillet. Add poultry mixture, and sauté until well-browned. Add more oil if it sticks to pan. 3. While chorizo is cooking, prepare white bean pesto. Heat 2 tablespoons olive oil over medium-low heat in a small skillet; add scallions and garlic. Sauté for a few minutes until soft. 4. Wash out food processor well. Add in all pesto ingredients, except beans, with onion-garlic mixture. Pulse in short bursts, until finely chopped. Place beans in a bowl, add pesto, and stir. Set aside.
PESTO: 4 tablespoons olive oil, divided 4 scallions, sliced with half the green stems 1 clove garlic, minced ½ bunch cilantro ½ bunch Italian parsley ½ teaspoon ground cumin ½ teaspoon salt Juice of ½ lemon 2 tablespoons pumpkin seeds 1 (15-ounce) can white beans, drained 4–8 eggs (1 or 2 per person) 2 avocados, mashed (or prepared guacamole) 1 cup prepared salsa 1 cup quartered cherry tomatoes Ground cumin, for garnish Salt and pepper 4 small flour or corn tortillas, warmed
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SPRING 2018 | LIVE NATURALLY
Virgin Paloma Rim a glass with salt, and fill with ice. Pour over ice ½ ounce lime juice and 6 ounces grapefruit soda. Garnish with grapefruit slice. (Want a spirit? Add 1 shot of tequila.)
5. Prepare poached eggs to your liking (3 minutes for soft yolks, 4 minutes for medium, 5 minutes for hard). 6. In shallow individual serving bowls, spoon warm chorizo, white bean pesto, mashed avocado, salsa and tomatoes in a circular pattern. Repeat for each serving bowl. Top each bowl with poached egg(s). Season with cumin, salt and pepper. Serve with tortillas. PER SERVING: 962 CAL; 59G PROTEIN; 60G FAT; 53G CARB (5G SUGARS); 1,527MG SODIUM; 15G FIBER
AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR; PROP STYLING: NICOLE DOMINIC
CHORIZO: 1 pound antibiotic-free ground chicken or turkey 2 tablespoons ancho chili powder 2 teaspoons ground cumin 1 teaspoon ground coriander 1 teaspoon paprika 1 teaspoon salt ½ teaspoon dried oregano ½ teaspoon dried thyme ½ teaspoon ground black pepper ¼ teaspoon ground cloves ¼ teaspoon ground cinnamon ¼ teaspoon ground allspice ¼ teaspoon ground ginger 3 tablespoons cider vinegar Hefty pinch cayenne (optional) 2–4 tablespoons olive oil (may need more if poultry is lean)
H E A LT H Y K I T C H E N | E A T
No-Fail Spinach and Swiss Soufflé This no-fail soufflé recipe means you won’t have to tiptoe around the kitchen. The bread cubes give it enough structure that you can even open the oven for a peek as it bakes. SERVES 6 Soufflé dish, 8-to-10-cup size 10 ounces baby spinach 6 cups ½-inch artisan whole-grain bread cubes 8 ounces semi-skim Swiss or Jarlsberg cheese, grated 6 eggs, divided 3½ cups milk or milk substitute ¼ teaspoon nutmeg 1½ teaspoons salt ½ teaspoon ground pepper ¼ teaspoon cream of tartar
DIRECTIONS 1. Preheat oven to 375°. Grease soufflé dish well. 2. Place spinach in a large skillet with ¼ cup water. Steam until spinach is wilted. Drain, and chop finely. Set aside. 3. Toss bread cubes and cheese in a large bowl. 4. Divide 2 eggs into whites and yolks. Whisk the 2 yolks with 4 whole eggs, milk, nutmeg, salt, pepper and spinach. Pour over bread, and let sit 30 minutes. 5. When a half-hour has passed, gently stir bread and egg mixture. Whip 2 egg whites with cream of tartar and a pinch of salt until stiff peaks form. 6. Fold in 1⁄3 of egg whites into bread mixture. Gently fold in remaining egg whites until all whites are incorporated. 7. Pour into greased baking dish. Bake 1 hour, plus 10–15 minutes until the center is just set. If top browns too much, cover with a loose foil tent. 8. Serve immediately. PER SERVING: 430 CAL; 30G PROTEIN; 19G FAT; 35G CARB (12G SUGARS); 1,052MG SODIUM; 5G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM
Coconut-Ginger Fizz In a jar or shaker, add ½ cup coconut water, ½ cup nonalcoholic ginger beer, ½ cup soda water. Shake, and strain over crushed ice. Add fresh mint. (Want a spirit? Add 1 shot of St-Germain.)
LIVENATURALLYMAGAZINE.COM
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B O O S T | S U P P L E M E N TA L H E A LT H C A R E
Stress-Busting Supplements Kick stress to the curb with these natural remedies. B Y K A R E N M O R S E , M . P . H .
S
tressors such as money and work keep more than 60 percent of Americans up at night, according to the 2017 Stress in America survey conducted by the American Psychological Association. The survey also revealed a new source of significant stress: 63 percent of respondents worried about the future of the nation. Survey participants also reported anxiety, anger and fatigue as common stress symptoms. Experts at the National Institute of Mental Health caution that long-term stress can lead to serious health problems, including heart disease, diabetes, high blood pressure and depression. Lifestyle changes, such as incorporating practices such as yoga and meditation or bouts of exercise to get the endorphins flowing, can help you de-stress and boost your well-being, as can optimizing your nutrition and including supplements. Here’s the scoop on several supplements known for their stress-busting abilities.
STRESS IS NOT ALWAYS HARMFUL. STUDIES SHOW THAT INCREASED STRESS RESULTS IN INCREASED PRODUCTIVITY.
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SPRING 2018 | LIVE NATURALLY
SHUTTERSTOCK (2)
L-THEANINE
Research has shown that L-theanine, an amino acid found in green tea leaves, increases alpha wave activity in the brain, relaxing your body and mind without creating drowsiness. A 2012 study published in the Journal of Physiological Anthropology found that L-theanine reduced symptoms of anxiety and lowered blood pressure in adults with high stress levels. This natural stress reducer reportedly begins to work in as little as 30 minutes. Experts recommend between 50–200 milligrams daily; effective doses vary from person to person.
HERBAL REMEDIES Ashwagandha
This natural herb has been well-documented in several clinical studies for its ability to reduce stress and anxiety. A study published in the Indian Journal of Psychological Medicine found that ashwagandha root extract improved stress resistance when taken in doses of 300 milligrams twice daily.
Echinacea angustifolia
This extract, from one of the species of the Echinacea plant, has been noted for its stress-reducing properties. Several studies, including one published in Phytotherapy Research, have shown that use of this herbal ingredient can reduce anxiety, a common stress symptom.
Ocimum sanctum
Also known as holy basil, this adaptogenic herb is heralded for its ability to relieve stress symptoms and support adrenal gland health. Experts at the University of Maryland Medical Center who produce the Complementary and Alternative Medicine Guide recommend 400 milligrams daily to diminish stress symptoms. If you use a blood-thinning medication, talk to your doctor before taking holy basil.
B-COMPLEX VITAMINS
The eight B vitamins in a B-complex work with one another to support a healthy nervous system. Vitamin B6, also known as pyridoxine, is one of these essential B vitamins used to produce energy and synthesize neurotransmitters needed for normal brain functioning. Neurotransmitters such as serotonin are linked to mood, and research has shown that higher levels of vitamin B6 status can lead to improved mood. Folate, or folic acid, is another B vitamin linked to mood. People with low folate levels often experience depression and irritability, which can increase stress. A good B-complex vitamin contains these and all the essential water-soluble B vitamins your body needs for a healthy brain and improved mental health. Look for a B-complex that includes at least 400 micrograms of folate and 50 milligrams of B6.
MAGNESIUM
According to a Gallup survey, four out of five American adults aren’t consuming the recommended dietary allowance of magnesium. A magnesium deficiency can lead to low serotonin levels, which can depress your mood. Increased magnesium levels, on the other hand, have been linked to improved relaxation levels and fewer stress symptoms. The National Institutes of Health recommend a magnesium intake of 400–420 milligrams daily for adult men and 310–320 milligrams daily for adult women.
PROBIOTICS
The latest research on probiotics shows that in addition to optimizing gut health, a daily probiotic enhances immune system health, reduces the body’s inflammatory response and even impacts mood. In a review and meta-analysis of clinical trials studying the effect of probiotics on depression published in Nutrients, researchers found supporting evidence that taking probiotics could reduce the risk of depression and its symptoms, such as anxiety and irritability. In another study out of the University of Missouri, researchers concluded that the common probiotic strain Lactobacillus plantarum could decrease stress-related behavior and anxiety. Although this study was not conducted on humans, the research corroborates other evidence of links between a healthy gut and a healthy central nervous system. Experts recommend taking a probiotic with 1 billion–15 billion CFUs daily to encourage gut health.
Essential Oils for Stress Certain scents can powerfully affect our minds and bodies. The practice of aromatherapy employs the healing powers of scents from essential oils to enhance well-being. Lavender essential oil is well known for its ability to promote relaxation through inhalation and when used in massage. A study published in the Journal of the Medical Association of Thailand found that subjects who inhaled the scent of lavender oil had decreased blood pressure and heart rate, indicators of a more relaxed state. A study published in Phytotherapy Research found that the sweet, floral scent of ylang-ylang oil calmed the nervous system by reducing heart rate and blood pressure.
LIVENATURALLYMAGAZINE.COM
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Sweeten the Deal with Dates
TRY FOR BAKING, USE 2⁄3 CUP DATE SYRUP FOR EVERY 1 CUP GRANULATED SUGAR, AND REDUCE LIQUID IN RECIPE.
Date syrup is a great natural-sugar alternative in these yummy, easy-to-make granola bars. B Y D I N A D E L E A S A - G O N S A R Turn healthy dates into a sweetener. Date syrup is easy to make, and is a great binder for granola bars. It contains about 33 percent less sugar than table sugar, and adds a caramel flavor to recipes.
MAKES 2 CUPS
2 pounds dried dates, pitted 8 cups water DIRECTIONS 1. Chop dates using kitchen shears. Place dates and water in a saucepan, simmer 30 minutes over medium heat, stirring occasionally. Cool, and then transfer to blender or food processor; blend until smooth. 3. Line a fine-mesh strainer with cheesecloth. Pour date puree through. Pull sides of cheesecloth together, and twist to press out as much liquid as possible. 4. Put liquid back into saucepan, and simmer until it thickens, about 20 minutes. Cool before using. Date syrup can be stored in an airtight container in the fridge for a few weeks.
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SPRING 2018 | LIVE NATURALLY
Candy-Apple Granola Bars SERVES 12–15
2 cups old-fashioned oats ¾ cup walnuts, chopped ¼ cup raw pumpkin seeds ¼ cup ground flaxseed 4 tablespoons coconut oil
¼ cup honey 1½ cups date syrup ½ cup dried apples, chopped (use kitchen shears to cut into pieces)
DIRECTIONS 1. Preheat oven to 350°. Spray a 9x9-inch baking dish with nonstick spray and line with parchment paper, leaving excess hanging over sides for easy removal later. Also line a baking sheet with parchment paper. 2. Spread oats, walnuts, pumpkin seeds and flaxseed on baking sheet. Bake 8 minutes, or until oats begin to brown. Remove from oven, let cool, and add to a large mixing bowl. 3. In a small saucepan, combine coconut oil, honey and date syrup. Simmer 2–4 minutes. Let mixture cool. 4. Add apples, goji berries, cinnamon and salt to mixing bowl with oats. Stir ingredients together.
¼ cup dried goji berries 1 teaspoon cinnamon ½ teaspoon kosher salt ¼ cup almond butter
Add almond butter and date-syrup mixture. Stir until everything is well-coated. You may need to get your hands in there! 5. Press into prepared baking dish. Use another piece of parchment paper on top to pack mixture down, and press it into the corners. 6. Chill in refrigerator 1 hour before removing from baking dish to cut into bars. PER BAR: 260 CAL; 6G PROTEIN; 13G FAT; 34G CARB (15G SUGARS); 81MG SODIUM; 5G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM
Dina Deleasa-Gonsar loves to create recipes and, in particular, experiment with ingredients. See more of her creations at dishitgirl.com.
AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR; PROP STYLING: NICOLE DOMINIC
Date Syrup
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