Live Naturally QFC Summer 2018 by Alive Publishing Group

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4 Natural Supplements for Healthy Aging PG. 30

YOU’LL NEVER BELIEVE THIS BURGER IS MEATLESS. RECIPE ON PG. 32

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IT’S THE PERFECT TIME FOR PEACHES PG. 18

SUPER EASY SUMMER SALADS PG. 23

TALKING BABY FOOD WITH JENNIFER GARNER PG. 8 COMPLIMENTS OF

SUMMER 2018

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FROM THE EDITOR

Make the Most of Summer

SHUTTERSTOCK

’ve always liked to set goals. They give me a purpose and keep me motivated. Most recently, I set a goal with two girlfriends to complete a century ride—100 miles on a bike. We participated in an organized event in Santa Fe, N.M., so there was support along the way, including food stops and sag wagons (in case you needed mechanical or other help). My friends and I put in a lot of training before the event, which helped greatly. After it was over, and we were celebrating with margaritas and New Mexican food, we all agreed that although we were excited and satisfied to have achieved our goal, it was the journey—the training and the camaraderie— that was the most enjoyable. Research shows that goal setting is really, really good for you. “Goals boost productivity and increase likelihood of success,” says Dr. James Rouse, a naturopathic doctor and personal coach. “They also help to improve optimism, focus, resilience and persistence. And studies show goals can improve our health and well-being, too.” While the start of the New Year is the most common time to set goals, the summer season is a good halfway point to reassess those resolutions— and maybe set some new ones. Have you been wanting to eat healthier? The bounty of fresh fruits and veggies in summer is a great catalyst. Start with our array of easy, nutrition-packed summer salad recipes, including Wild Rice and Summer Fruit and Mediterranean Spiralized Squash salads, using seasonal ingredients (pages 23-25). Speaking of seasonal, what’s more fresh and flavorful than juicy summer peaches? Use them in a colorful Southwestern Grilled Peach Salsa or a Peach Habanero Barbecue Sauce on Tempeh Ribs. You’ll be a hit at your next picnic with Peach Sushi Rolls (pages 18-20). And, of course, what is summer without grilling? We’ve come up with some delicious and nontraditional ideas, such as Red Curry Grilled Trout, Greek Chicken Meatballs, and Grilled Strawberries and Rhubarb Compote (pages 26-29).

VISIT US ONLINE livenaturallymagazine.com

One of my favorite recipes in this issue is our nontraditional burger, made with caramelized onions, black beans, portobello mushrooms, and seeds and spices (page 32). Who says you need meat to make a good burger? So why not set a goal over these next few months to expand your eating repertoire and incorporate at least three different, fresh summer fruits or veggies in your diet each day? One of my favorite ways to accomplish this: Combine some fruit (a banana, berries, a peach or nectarine) and veggies (greens like kale or romaine lettuce), an herb (I like cilantro), plus a pinch of seeds (try chia or flax) in a delicious smoothie. It’s a yummy way to get your goal on!

Rebecca Heaton, Editor editor@livenaturallymagazine.com

LIVENATURALLYMAGAZINE.COM

CONTENTS SUMMER 2018

recipe index

12 departments BEGIN 5

Making Food Make Sense PLUS Talking with Jennifer Garner, empowering kids to eat well and why you should be drinking tart cherry juice.

KITCHEN 12 Nut Butters PLUS Transitioning your baby to real food, healthy baby food options and cool new kitchen gadgets.

SUMMER 2018 | LIVE NATURALLY

EAT 18 Dish It Up Summer is ripe for sweet, juicy peaches. Try them in our flurry of flavorful recipes, courtesy of the budding chefs at Johnson & Wales University. 23 Fast & Flavorful The fresh bounty of vegetables and fruit this season make for the best ingredients in hearty, nourishing and detoxifying salads of all types.

BOOST 30 Forever Young Anti-aging supplements to help you tap in to the fountain of youth. BY KAREN MORSE

TRY 32 Caramelized Onion and Portobello Mushroom Burgers Who needs meat when you have hearty â&#x20AC;&#x2122;shrooms and beans in a burger? BY DINA DELEASA-GONSAR

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

Caramelized Onion and Portobello Mushroom Burgers 32 Fire-Roasted Fennel, Radishes and Potatoes 27 Greek Chicken Meatballs with Eggplant and Zucchini in a Pita 28 Grilled Peach Salad 20 Grilled Strawberries and Rhubarb Compote 29 Mediterranean Spiralized Squash Salad 24 Peach Sushi Rolls 20 Red Curry Grilled Trout 26

BY GENEVIEVE DOLL

26 Healthy Kitchen Who wants to cook inside when you can grill? Fire up your grill for an array of creative, tasty recipes with meat, veggies and fruit.

Arugula and Roasted Carrots with Creamy Cilantro-Lemon Dressing 25

COVER PHOTOGRAPHY: AARON COLUSSI FOOD STYLING: ERIC LESKOVAR PROP STYLIST: NICOLE DOMINIC

Southwestern Grilled Peach Salsa 20 Tempeh Ribs with Peach Habanero Barbecue Sauce 20 Wild Rice and Summer Fruit Salad 23

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SUMMER 2018

livenaturallymagazine.com V.P./GROUP PUBLISHER Deborah Juris EDITOR Rebecca Heaton ART DIRECTOR Lindsay Burke DESIGNER/DIGITAL Shannon Moore ASSISTANT EDITOR Kellee Katagi DIGITAL EDITOR Jennifer Davis-Flynn DIGITAL PRODUCTION ASSISTANT Ashley McLeod

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www.hungryeyemedia.com 800.852.0857 PRESIDENT Brendan Harrington

BEGIN the unique design of the body God created, you have a blueprint to determine what you’re supposed to be eating.

You support following a plant-based diet. Why?

Food Fads:

FACTS & FICTION In his new book, Dr. David Friedman gives a common sense meets common science approach on how to eat right. B Y R E B E C C A H E AT O N

s Lifetime television’s morning-show health expert and a syndicated radio host, Dr. David Friedman interviews experts about the latest health and diet information. But over the years, their opinions have often been contradictory. In Food Sanity: How to Eat in a World of Fads and Fictions (Turner, 2018), Friedman uses a unique approach to answer the burning question: “What the heck are we supposed to eat?!”

COURTESY OF DAVID FRIEDMAN

What inspired you to write this book? I wrote Food Sanity after 18 years of frustration I endured as a syndicated TV and radio health expert. I’ve interviewed hundreds of scientists, doctors and authors, with the goal of sharing information that would help my audience reach their optimal health. Unfortunately, that’s not what

happened. Instead, every guest would contradict the previous expert, leaving everyone—including me— more confused. While most health experts have differences of opinion, there is one thing they all agree on: Food has the power to heal the body or make it sick. The key is figuring out what should be at the end of our fork.

DR. FRIEDMAN HOSTS THE SYNDICATED PROGRAM “TO YOUR GOOD HEALTH RADIO.” FOR MORE INFO, GO TO DRDAVIDFRIEDMAN.COM.

Please explain the “DIG” method in your book. I use a common science meets common sense approach called DIG—Discovery, Instinct and God—to help you decipher what you should and shouldn’t be eating. Discovery is the science behind what you are reading or hearing from experts. Their opinions change frequently, but if the science is based on unbiased research, it gives us the most current objective viewpoints. Instinct helps you get in touch with, and give credence to, what your gut is telling you, so it can be your guide. God is a way of saying we need to make sure the facts as we interpret them follow the blueprints of our creation. God could represent anything you believe in—a higher power, Mother Nature, etc. I use the word “God” when talking about how our bodies and minds are composed, and the nature or entity that formed them. By taking the discoveries, adding your instincts and seeing if they correlate with

If you want to grow old and be healthy, learn from those who have achieved this goal. I researched some of the healthiest and oldest people on the planet, men and women who thrive at 106, 116, even 125 years of age. The majority eat mostly plant-based foods—whole grains, fruits, vegetables and beans—with no exposure to processed foods and chemical additives commonly found in the standard American diet. Many of today’s popular diets, including ketogenic and paleo, advocate a diet high in animal foods, yet a plant-based diet has been linked to a lower risk of obesity and reduced risk of many chronic diseases, such as heart disease, type 2 diabetes and cancer.

So what should and shouldn’t we be eating? It’s important to give your body the right fuel. Unfortunately, we can’t rely on the latest fad diet or the ever-changing “eat this, not that” news. It really comes down to trusting your gut. Look at labels, and if you see chemicals you can’t pronounce, what does your gut tell you? Eating right can be confusing, but if you apply the current, unbiased common science with some good ol’ common sense, you can figure out what you should be eating. LIVENATURALLYMAGAZINE.COM

BEGI N | D ID YO U KN OW ?

TIME TO TRY TART CHERRY

lant-based eating is one of the fastest-growing lifestyle and diet movements. In fact, veganism has grown by 600 percent in the U.S. in just three years, according to Top Trends in Prepared Foods 2017, a report by market-research firm GlobalData. But there’s more to plant-based living than just food. Take sunglasses. Zeal Optics, makers of eyewear for outdoor adventures, uses plant-based materials in all of its sunglass frames and lenses. The main ingredient is a castor-based resin that is heated to create a polyamide and then formed into lightweight and durable frames and lenses. The process is similar to creating nylon; however, most nylons use petroleum-based resins. The sunglasses come in an array of fun, trendy and functional styles, with different lens shades for different conditions. And if you lose them in the woods, they will gradually break down and compost. Power to the plants. Check out the various styles at zealoptics.com.

DON’T MISS IT!. Catch our interview with Cheribundi athlete and ambassador Aly Raisman in the next issue!

Interstitium: Your Stealth Organ News flash: Despite what we’ve thought our whole lives, skin may not be the body’s largest organ. Some scientists now think that designation belongs to the interstitium, a mysterious and complicated layer of our body that appears to flank all other organs—including the skin. If that’s indeed true, the interstitium is our largest organ by volume. Which raises a couple of questions: What is the interstitium? And how have scientists missed it till now? In the journal Scientific Reports, researchers describe the interstitium as “a previously unrecognized, though widespread, macroscopic, fluid-filled space within and between

SUMMER 2018 | LIVE NATURALLY

tissues.” It’s made up of collagen bundles surrounding fluid pockets that may contain up to 20 percent of all the fluid in our bodies. Before researchers discovered it by examining immediately frozen biopsy tissue, it was assumed to be dense connective tissue—not the unique, malleable network that it is. Much more research is needed to determine the interstitium’s purpose, but scientists suspect it may serve as a shock absorber for other organs. They also think it might be a mechanism for cancer to spread beyond the organ where it originates—which makes the study of this “new” organ seem imperative indeed. —Kellee Katagi

FROM TOP: COURTESY ZEAL OPTICS, CHERIBUNDI; SHUTTERSTOCK

Sunglasses Made from Plants?!

Tart cherry, studies show, is powerful in more than just flavor: It can reduce inflammation, decrease muscle soreness, boost immunity and improve sleep. Beverage company Cheribundi packs the nutrition into its new 100% Tart Cherry Juice, which provides the equivalent of 60 healthful cherries in just 8 ounces, with no added sugars or other ingredients. Athletes in particular enjoy the benefits. Cheribundi sponsors 220 college and professional teams (NFL, NBA, NHL, MLB) and individual athletes who drink cherry juice both before exercise to prevent soreness and after to relax before bed. The company sources all its fruit from U.S. growers and produces its juice through a completely sustainable manufacturing process at its factory in Upstate New York. For example, Cheribundi shares all the fruit pulp with local farmers for animal feed, and cherry pits are used to fuel tractors at local cherry farms. Learn more at cheribundi.com.

B E G I N | TA L K I N G W I T H

Talking with Jennifer Garner of Once Upon a Farm Even as an award-winning actress and busy mother of three, Garner has found the time to add something to her plate—and to many other plates as well: a new baby-food line. B Y R E B E C C A H E AT O N

he is best-known for her roles on TV and the big screen, but Jennifer Garner is also passionate about healthy, good-tasting food. Her latest adventure is as cofounder and chief brand officer of Once Upon a Farm, makers of organic, cold-pressed baby food, which recently launched in Kroger. We caught up with her to learn more. »

When you were growing up in West Virginia, your mom always had a big vegetable garden. Is that how you were influenced to eat healthy? I don’t know if my mom was preparing fresh food with health in mind. She grew up on a farm during the Depression, so to her, it made the most sense that growing and cooking your own food is more cost-effective than buying prepared food. She never understood why people don’t grow more to have to buy less. She would buy one roast and make three meals for five people; she could really make things stretch. I think she appreciated that what she was feeding us was healthy. We always wolfed it all down. Although I confess we were always begging for Triscuits and the cheese with wax on the outside! How did you get connected with Once Upon a Farm? For a long time, I’ve been looking for a brand that I could really dive in to and work with in a bigger way. I’m always wanting to expand my knowledge base and be outside my comfort zone. We had an early exploratory meeting scheduled, and the owners [Cassandra Curtis and Ari Raz] asked if I minded if John Foraker, who was then at General Mills and on Once Upon a Farm’s advisory board, could join. We were on the same page of our vision of what a company could and should be: social change and justice, and how business can drive social change. We also agreed about the need for Once Upon a Farm and fresh baby food in the world. At the end of the meeting, I told John, “I’m in if you’re in.” The brand makes perfect sense to me. I did make my kids food, but it wasn’t easy. There were times when I wanted to reach to the store, but what you could buy and what I was making at home didn’t look or smell the same. The store-bought tasted like baby food, but what I was making tasted like real food. I’ve been asking myself, “What have we been doing all this time?” It’s kind of crazy what we’ve grown to accept as normal for our babies. You’re a mother of three. Tell me about what you and your family typically eat. Are your kids interested in cooking and healthy, natural foods? My three kids all like to help in the kitchen. As a mom, I find that I get into different “spells” with them. We

SUMMER 2018 | LIVE NATURALLY

X X X X X X X | BEGIN

recently went through a spell where one child helped make dinner, one helped set up, one helped do dishes after. When helping cook, they have the best time; they’re willing to try more things at home. And they all love to bake. I have one daughter who will sometimes have a pop-up restaurant with friends over called Casual Chic. We recently had a surplus of eggs from our chicken, so my daughter called her pop-up Casual Chick. She made a gorgeous frittata and friedegg sandwiches. It’s nice to see them with their friends and know that they’re competent. Tell us about your mom’s family farm in Oklahoma and how it’s being converted to organic to grow produce for Once Upon a Farm. It is well underway. The farm is naturally organic; no pesticides have been used. My Uncle Robert has been getting everything ready, and he said it’s looking beautiful. It’s certainly not been a celebrated piece of land in the past, but it’s been in the family for the last 100 years. It will contribute to our produce; next spring we’ll be harvesting persimmons, blueberries and kale. My mom is beside herself about it; I have not heard her this excited about anything for a long time. It’s all she can talk about! Life is busy! How are you balancing being a mother, an actor, and a cofounder of a growing food company—and also taking time to take care of yourself? There is no such thing as balance! [laughs] The sooner you can let go of the idea that everything is going to work out perfectly, you have to forgive yourself when kids go by the wayside for work and vice versa. I do love those days when, oh my gosh, I had a minute alone, I got to cook, I saw girlfriends, and I fit in a workout. But the secret is no secret. It’s intense scheduling, and I’m in the Olympics of scheduling: the kids, my girlfriends, exercising, working in the garden. It’s really ridiculous, but I think that, in general, this is the case with all working moms. Are you involved with product development at Once Upon a Farm? Any new innovations coming out? One of the most fun things for me is to be part of the conversation.

The most important thing is that we want to offer a fresh, healthy, fantastic alternative to moms who are so busy and wish they were making homemade baby food every day.

Cassandra is like a fairy in the kitchen. She comes up with a hero product, and it is incredible. We have our current lineup of foods and are about to have more toddler blends, too. We’re excited about a fun flavor called Peter Banana Pumpkin Eater, which is exclusive for Kroger. It’s delicious! That’s a fun name! How have you all come up with other flavor names? When it comes to naming, everyone geeks out. I love to be in those conversations. We have such a great start with the name of the company; I think there is a magical storybook element to it. Our name kind of guides us to where we want to go. You seem to really enjoy being a part of this venture. Is there anything else you would like to share? The most important thing is that we want to offer a fresh, healthy, fantastic alternative to moms who are so busy and wish they were making homemade baby food every day. We are also

going to continue offering recipes for busy moms. When I made my kids’ foods, I didn’t blend in extra things for development and health. It’s so gratifying and important to be able to offer products with good ingredients. I am also loving it when people come up to me and, instead of asking about movies I’ve been in, they say that they have a baby or toddler and he or she can’t get enough of our food. That makes me so happy that kids are excited to see our pouches. They have great feelings and memories of food with texture and taste. It’s thrilling to be part of a great, fun, smart experience and be part of a like-minded team working to the same goal. I grew up going to Kroger, riding in the grocery cart. I knew all of the checkers at the registers. I can’t wait to go to my hometown Kroger in West Virginia and see the pouches in the refrigerator section. I just know that it’s going to be much more meaningful than I could ever have imagined. LIVENATURALLYMAGAZINE.COM

BEGIN | COOL STUFF

The Power of Kids

Peer pressure isn’t always bad—meet young people who use their influence to promote healthy eating and eco-conscious living. B Y K E L L E E K ATA G I

t used to be that each generation brainstorming and experimenting had a handful of child stars, usually to testing samples to designing the made famous by movies or packaging. “We didn’t make any TV—think Shirley Temple or Macaulay decisions without them,” says HANNAH Culkin or the Mouseketeers. Today, Jenna Gavin, associate brand TESTA with the rise of YouTube, “reality” manager for Kashi. AGE 15 shows and the viral quality of social Kashi Crew member Haile media, kids have many pathways to Thomas, 17, agrees. “The team at Founded Hannah4Change – KASHI BY KIDS focused on planet SUPER FOOD fame. A growing number of them are Kashi had us fully immersed in the sustainability COMBOS becoming positive influencers, entire process of creating our (hannah4change.org) Incorporates nutritious inspiring their peers to live cereal, as well as the ingredients like sustainably, treat others kindly or eat important factors like chickpeas and red lentils. Learn more at nutritiously. And some companies quality, organic kashibykids.com. are taking notice. ingredients and CHARLOTTE Take Kashi—maker of responsibly sustainability,” Thomas D’ARABIAN sourced, whole-grain-based products—which says. “The true engagement and trust AGE 12 recently tapped into this movement to create they’ve given us has been refreshing. Season 3 of Food Kashi by Kids Super Food Combos breakfast It’s amazing to see such a big company Network’s Kids Baking cereals, debuting on shelves this summer. like Kashi embrace the views and voices Championship Instead of merely running a last-stage product of the next generation.” by a kid test group and making a few tweaks, So, what’s next? The Kashi Crew team Kashi brought young people into the trenches. hasn’t retired yet—they’re busy identifying They started by identifying a dream team of new ways to inspire their peers to eat better sorts: Generation Z tweens and teens who and do their bit to make the world VALENTINE were already calling their peers to better a better place. D’ARABIANM things (see “Kashi Kids All-Stars”). “It was a AGE 13 huge surprise how many kids out there are actively doing something to change the Self-proclaimed “health nut” world,” says Kashi’s Megan Hagist, who worked with the team. “It really speaks to EVAN this up-and-coming generation and how ROBINSON HAILE THOMAS AGE 12 aware they are becoming of the effect of the AGE 17 food we eat and also the environmental Season 5 of Fox’s impact we’re having.” Founded HAPPY, which MasterChef Junior Kashi involved the self-named Kashi Crew in provides plant-based nutrition and culinary education for every aspect of development, from initial kids (thehappyorg.org)

SUMMER 2018 | LIVE NATURALLY

COURTESY KASHI

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KI TCHEN BABY FOOD P14

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Navigating Nut Butters Creativity, flavor and nutrition collide on today’s nut-butter shelves. B Y K E L L E E K ATA G I

Q:CREAMY or CRUNCHY? A: WOMEN AND CHILDREN TEND TO PREFER CREAMY, WHILE MEN LEAN TOWARD CRUNCHY. ALSO, MORE EAST COASTERS OPT FOR CREAMY, WHILE THOSE ON THE WEST COAST ARE MORE LIKELY TO REACH FOR CRUNCHY. SOURCE: NATIONAL PEANUT BOARD

SUMMER 2018 | LIVE NATURALLY

PEANUT OUR PICK. Santa Cruz Organic Dark Roast Peanut Butter

FLAVORED BUTTERS OUR PICK. Peanut Butter & Co. Dark Chocolate Dreams

Why we like it: This is peanut butter at its best: organic, creamy, and easy to stir and spread. Plus, it manages a rich and yummy flavor without any added sugar. It’s good for the planet, too: The company matches 100 percent of its electricity use with certified renewable energy.

Why we like it: Peanut butter and chocolate are meant to be together— especially when the chocolate is dark and rich, the ingredients are simple and natural, and there’s no hydrogenated oil involved—just certified sustainably harvested palm oil. And did we mention it’s delicious?

Our tasters say: “Full-flavored; ideal for any use.”

Our tasters say: “Especially good on bananas or pancakes.”

Bonus points for: kosher, low in sugar, non-GMO, organic

Bonus points for: non-GMO, vegan

Also try: Crazy Richard’s 100% Peanuts

Also try: MaraNatha Coconut Almond Butter

LET’S TALK NUTRITION

In its purer forms—minus the loads of added sugar and the hydrogenated oils that some brands include—peanut butter has a lot going for it nutritionally. Most varieties contain 6 to 8 grams of protein per serving, as much as or more than an egg. A serving will also deliver 8 to 13 percent of your daily fiber needs; more than 20 percent of your daily manganese and niacin requirements; and hearty doses of vitamin E, magnesium and phosphorus. Almond butter has a similar nutrition profile, but with potentially higher levels of vitamin E, manganese, magnesium and phosphorus in some varieties.

SHUTTERSTOCK (2)

nce upon a time, you had two nut butter choices: creamy peanut or crunchy peanut. Today, the nut-butter aisle is awash with options—many of which are both creative and healthy. Peanuts are just one of many base ingredients you’ll find. A few of the alternatives—like almonds or sunflower seeds—have been around for a while, but some of the newer selections might surprise you: say, hemp seeds, or even chickpeas, which, like their cousin the peanut, fall into the legume family. Other trends include mixing a variety of nuts and seeds together, adding flavorings beyond sugar or honey, and delivering in a powder form. Navigating these options can feel overwhelming, so use this chart as a jumping-off point.

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

HOW MANY ALMONDS DOES IT TAKE TO MAKE A JAR OF NUT BUTTER? A: THERE ARE 400 TO 450 ALMONDS IN A 16-OUNCE JAR OF ALMOND BUTTER.

ALMOND

MIXED NUTS

POWDER

OUR PICK.

NuttZo Power Fuel Crunchy

MaraNatha No-Stir Almond Butter

PBfit Peanut Butter Powder

Why we like it: Truly original! NuttZo blends seven nuts and seeds for a taste all its own and a hearty, crunchy texture. An upside-down-storage design makes for easy stirring. The price is a bit steep, but a portion of the proceeds benefits kids in orphanages.

Why we like it: This super-smooth spread somehow achieves a pleasantly sweet taste with only 1 gram of added sugar, the evaporatedcane variety. It uses sustainably sourced palm oil, is made in small batches and—hallelujah!—does not require stirring.

Our tasters say: “I love the touch of saltiness.”

Our tasters say: “It’s eat-straightfrom-the-jar good!”

Why we like it: With only a third the calories of regular peanut butter, PBfit allows you to enjoy traditional peanut butter taste—without the calorie commitment. And we love that it’s made from just three ingredients: peanuts, coconut palm sugar and salt. Ideal for mixing in smoothies, shakes or batters.

Bonus points for: low in sugar, non-GMO, vegan

Bonus points for: low in sugar, non-GMO

Also try: Wild Friends Almond Cashew Super Butter

Also try: JIF Natural Almond Butter

Our tasters say: “I was surprised: It was tasty even in a fruity smoothie!” Bonus points for: kosher, non-GMO Also try: PB2 Powdered Peanut Butter

HAVE NUT BUTTER, WILL TRAVEL For people on the go, nothing beats single-serve nut-butter squeeze packets, which are taking up more and more real estate on store shelves. Some packets—like those from Justin’s and Wild Friends—serve up straight nut butter, while others mix in additional goodies (Exhibit A: RX Nut Butter, whose packets include a blend of peanuts, egg white, dates, coconut oil and sea salt). Companies such as PBfit, Crazy Richard’s and Peanut Butter & Co. also offer powdered peanut butter in single-serving packets. LIVENATURALLYMAGAZINE.COM

KITCHEN | GET SMART

Expert tips on transitioning your little one to real food.

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

The Ame ric Academ an Pediatric y of sa introducin pproves gy at 6 mon ogurt ths.

hen your wee one is ready for solid foods, what are the best ones to start him or her on and why? We checked in with Jill Castle, R.D., childhood nutrition expert and author of Fearless Feeding (Jossey-Bass, 2013), for her advice.

GRAB ‘N’ GO POUCHES

Healthy and handy pouches for babies and toddlers to try.

SUMMER 2018 | LIVE NATURALLY

Solid Foods

“The general recommendation is to start them on solids around 6 months,” says Castle. “You can feed them with a spoon or take a whole-foods self-feeding approach, where your baby can grasp the food—for example, strips of toast, avocado or cooked sweet potato.” Castle stresses the importance of nutrient-dense foods. “Iron in particular is critical to a baby’s brain growth in the first few years,” she says, recommending iron-fortified baby cereal reconstituted with breast milk or formula. Fat is also important in the early stages. “Half of your baby’s calories should be coming from fat,” says Castle. “Avocado is a great source of healthy fat. If you’re preparing your baby food, use healthy oils like

ONCE UPON A FARM Cold-pressed, USDA Organic fruit and veggie blends. Available in the refrigerator section.

a good-quality olive oil to add both flavor and good fat.” From a food-allergy standpoint, Castle recommends introducing infants to classic food allergens such as peanuts, tree nuts and dairy. “Between 6 to 12 months, we want to expose them to sources of potential allergens to boost their immunity.” Other good options: swirling a bit of peanut butter in cereal and introducing cooked eggs and poached salmon. “We want babies eating whole foods at the table by age 1,” says Castle.

Store-Bought

If pressed for time, or in need of on-the-go options, what should parents look for in store-bought baby food? “This definitely has a role in feeding young children, and provides an enormous convenience factor,” says Castle. “Baby foods have also significantly improved in quality.” So, should you always buy organic? Castle says that although USDA Organic– labeled products guarantee that parents won’t have to worry about preservatives or ingredients that may improve texture and flavor, many parents don’t have the means to take advantage of organic brands. “I never want to shame parents into buying organic,” she says. “A good practice to get into is to always look at the ingredient list. If the front of the package says ‘5 Veggies Blend,’ but then you read ‘apples’ as the first ingredient, this is misleading. If an ingredient is promoted

HAPPY TOT

BEECH-NUT ORGANIC

USDA Organic and non-GMO with no added sugars, flavored with fruits and veggies.

USDA Organic pure fruits, veggies and baby cereal in jars and pouches.

SHUTTERSTOCK

Best for Baby

on the front, you should see it as the first ingredient on the back.” She also notes that, particularly for children younger than 2, you should choose foods without added sugar. “At that age, there isn’t a lot of real estate in the tummy for added sugar. In the baby food category, we’re not seeing a ton of added sugar in newer products these days, and with the updated nutritional labels, it’s easier to see the amount of added sugar.”

DIY

That said, you can’t beat making fresh food for your baby. “You can incorporate spices and herbs. Flavor profiles are so important in the first few years to develop a wide palate,” says Castle. “When we look at other cultures, for example in India with its curries and spices, they’re already doing that for their children. We would do well to adopt some of those practices. “We want kids eating the family food,” Castle continues. “It’s a great time of life as a parent to step up your own nutrition, thinking about how you’re feeding yourself and how your family meals are nourishing your baby’s body and brain, too.”

Meet Happy Family Happy Family is a mom-founded and -operated organic food company. When founder and CEO Shazi Visram saw her friend, a new mom, struggle to find healthy food options for her baby, she found her purpose: give babies their healthiest, happiest beginning by offering parents organic, thoughtfully made food. Visram didn’t just envision a business—she saw a social imperative to address the health issues linked to childhood nutrition. The company is proud to be known as innovators in the organic baby food category since launching in 2006. This year, Happy Family expanded into whole milk yogurt with Happy Baby yogurt cups and Happy Tot yogurt pouches—all USDA-certified organic and non-GMO, with no added sweeteners—continuing the mission to change the trajectory of children’s health through nutrition.

Happy Baby Baby’s First Whole Milk Yogurt USDA organic and non-GMO. Sweetened with organic fruit and veggie purees.

ALSO TRY Stonyfield Organic YoBaby Made with pasture-raised, USDA Organic and non-GMO milk. Plain, vanilla and fruit blends.

KITCHEN | GADGETS

No More Watched Pot

We’ve all done it: Set a pot to boil on the stove and gone off to do other things, forgetting about it as the water bubbles away. With a BoilingBeeper, those days are over. Just drop the gadget in your pot (it floats), and when the water starts to boil, you’ll hear a loud, repetitive beep. Take it out (it turns off when dry) and add food to cook. $19.95, boilingbeeper.com

Beautiful Bamboo

A Diamond Pan

Swiss Diamond pans live up to their name by featuring a long-lasting, PFOA-free, nonstick coating…with diamond crystals! Did you know that diamonds are an excellent heat conductor? The XD Nonstick Deep Square Grill Pan 11” x 11” is an easy-to-clean option for indoor grilling with a 2.8-inchdeep pan that holds food for up to four. $179.95, swissdiamond.com

Kitchen Gear Grate, grill, boil, juice and more with these innovative tools and gadgets.

When you’re working hard to cook a delicious meal, beautiful utensils make prepping and serving a bit more pleasant. Bambu’s Organic Essentials Utensil Set is made of USDA Organic bamboo and includes a mixing spoon, slotted spoon, spatula and sauce spoon. Naturally stain-resistant and antimicrobial, each handshaped utensil has a rounded handle for a comfortable grip. $19, bambuhome.com

Grate and Slice

Juice at Home

What to do with all the lovely, ripe fruits and veggies this summer? Try juicing. If you’ve never juiced before, Omega’s 8006 Nutrition System Juicer is a nice beginner option that is easy to assemble, operate and clean. And it’s not just for juice: This workhorse can turn nuts into nut butter, grind coffee and spices, and even make baby food. $299.99, omegajuicers.com

SUMMER 2018 | LIVE NATURALLY

The GraterZoom is a handy gadget that works double-time in your kitchen to grate or slice hard cheeses, garlic, ginger, chocolate and more. Simply press a button and slide off the top, place food in the little chute, click the top back on, and then roll forward on a cutting board to grate, or flip around and roll to slice (just follow the arrows). It’s easy peasy. $14.99, chefn.com

www.jwu.edu

Experience Your Future Now OptimumWellnessAd_Nov2016.indd 1

11/21/2016 9:04:45 AM

E AT | DISH IT UP

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Just Peachy

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‘Tis the season to enjoy this sweet and juicy fruit in a cornucopia of fun and flavorful recipes.

HOW TO WASH A PEACH Brush away any visible dirt or residue.

Fill a bowl (or partially fill the kitchen sink) with cool water. AC

Place peach in water, gently rubbing with your hands or a clean dish rag to avoid bruising. Rinse in cool running water. Dry gently with a clean kitchen towel or paper towel, or lay on clean towel to air dry.

AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR; PROP STYLING: NICOLE DOMINIC

DID YOU KNOW?. North America’s first peach orchard was established in 1565 in what is now Florida.

OK TO EAT THE SKIN? Absolutely. As long as you wash it thoroughly, peach skin is delicious and healthy to eat. It has a slightly tart flavor and loads of fiber.

RIB

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DID YOU KNOW? In ancient China, the peach was a favorite food of emperors and kings. It was thought to increase longevity and ward off evil spirits. It is now associated with wishes for a long, healthy life and friendship.

LIVENATURALLYMAGAZINE.COM

E AT | DISH IT UP

Southwestern Grilled Peach Salsa MAKES 3 CUPS

2 peaches 1 avocado 2 cobs of corn, shucked 2 jalapenos, sliced in half long way and seeded 3 tablespoons olive oil, divided 5 tablespoons lime juice, divided ½ yellow onion, diced 1 tablespoon agave 2 garlic cloves, minced 1 tablespoon salt 1 tablespoon cilantro, chopped DIRECTIONS 1. Preheat grill to medium-high heat. 2. Slice peaches and avocado in half and remove pits. 3. Combine two tablespoons olive oil and two tablespoons lime juice, and brush over peaches, avocado, jalapenos and corn.

Grilled Peach Salad SERVES 6

4 tablespoons balsamic reduction* 3 peaches, pitted and sliced ¼ cup sunflower seeds 1 tablespoon olive oil, plus extra to oil grill Pinch of kosher salt 1 ⁄8 teaspoon ground black pepper 10 cups arugula ½ cup goat cheese *For balsamic reduction: ¼ cup balsamic vinegar 2 tablespoons honey DIRECTIONS 1. Preheat oven to 350°; preheat grill to medium-high, and coat with olive oil. 2. To make balsamic reduction: In a small saucepan, bring vinegar to a boil; reduce heat and simmer until reduced to 2 tablespoons. Remove from heat, stir in honey. Cool to room temperature.

4. Once grill is hot, add avocado, peaches and jalapenos cut-side down; cook 4 minutes. Place corn on grill and cook 8 minutes, turning twice. (If you don’t have a grill, set oven to high broil. Place vegetables and fruit on top rack; cook 5 minutes, until browned.)

3. Grill peach slices on grill, about 30 seconds each side, until grill marks appear but peaches are still firm. Cool.

5. Peel peaches while they are still hot (optional). Remove skin from avocado. Dice peaches, avocado and jalapenos into ¼-inch pieces, and place in a bowl. Slice kernels off of corn cobs, add to bowl.

5. In a large bowl, whisk oil, salt and pepper. Add arugula, goat cheese and sunflower seeds, and toss gently.

6. Combine onion with other cut ingredients. 7. To make dressing, in a small bowl combine agave, garlic, salt, cilantro, and remaining olive oil and lime juice. Mix well. 8. Pour dressing over cut ingredients and toss gently. PER SERVING: 100 CAL; 2G PROTEIN; 7G FAT; 11G CARB (6G SUGARS); 510MG SODIUM; 2G FIBER

PEACHES CAN BE ENJOYED SO MANY WAYS!

Try them sliced with cream cheese and fresh mint on a Wasa cracker. CHECK OUT PIC ON THE RIGHT

SUMMER 2018 | LIVE NATURALLY

4. Arrange sunflower seeds on a half sheet pan, toast in oven 5–10 minutes.

6. Arrange salad mixture on serving tray or transfer to serving bowl. Arrange peach slices on top, and drizzle with balsamic reduction. PER SERVING: 220 CAL; 8G PROTEIN; 12G FAT; 21G CARB (16G SUGARS); 750MG SODIUM; 4G FIBER

Peach Sushi Rolls SERVES 8

½ block semi-firm tofu 1 package rice noodles 1 peach, pitted and sliced into 16 thin slices 2 sprigs fresh mint, whole leaves removed from stem 3 strawberries, sliced into 24 thin slices 5 sheets nori ½ cup honey ¾ cup sweet chili sauce, divided

DIRECTIONS 1. Press tofu to remove water; marinate 30 minutes in ½ cup sweet chili sauce. Slice into strips.

BARBECUE SAUCE 2 tablespoons olive oil 1 medium sweet onion, diced 1 garlic clove, minced 2. In a medium saucepan, bring 2 habanero peppers, sliced in 4 cups water to boil. Add rice half lengthwise noodles and oil; cook until al 1 tablespoon fresh grated dente, 3–5 minutes; drain. ginger paste 1 large peach, pitted and 3. To prepare nori, soak a dry dish small dice towel in water and wring out 1 ½ cups tomato sauce until damp. Place one sheet of nori on towel, 3 tablespoons apple cider vinegar shiny side down; leave on 1 minute, 3 tablespoons Peach Bruschetta agave until nori is pliable. with Goat Cheese (on Peach Bread) 2 tablespoons 4. Working one cornstarch Find online at roll at a time, livenaturallyacross the center DIRECTIONS magazine.com of each sheet, 1. Slice tempeh layer 2 peach slices, into half-inch 3 strawberries slices, strips. Place in a a few mint leaves and a shallow saucepan and handful of rice noodles; drizzle pour vegetable stock over; ½ tablespoon of honey and 1 tempeh should be completely tablespoon of chili sauce on top. submerged. Bring to a simmer Roll tightly from the bottom, and cook 10 minutes. Remove and place seam-side down on tempeh from stock and pat dry. presentation platter. Repeat with 2. Make spice rub by combining remaining ingredients. sugar, paprika, cayenne pepper, 5. Serve with remaining chili garlic, oregano, salt and black sauce as a dip. pepper. Toss tempeh with rub. PER SERVING: 300 CAL; 7G PROTEIN; 0.5G FAT; 66G CARB (43G SUGARS); 370MG SODIUM; 2G FIBER

Tempeh Ribs with Peach Habanero Barbecue Sauce SERVES 6

TEMPEH 1½ pounds tempeh 4 cups vegetable stock ¼ cup turbinado sugar 2 tablespoons smoked paprika 1 teaspoon cayenne pepper 3 garlic cloves, minced 2 teaspoons dried oregano 1 tablespoon sea salt ½ tablespoon black pepper ¼ cup olive oil

3. In a medium sauté pan, heat olive oil over medium heat. Place tempeh in pan and flip after approximately 6 minutes; sides should be brown and crispy. 4. To make barbecue sauce: Heat olive oil in a large saucepan. Sauté onions until tender, about 5 minutes. 5. Add garlic, habanero and ginger, cook until fragrant, about 2 minutes. 6. Add remaining ingredients, bring to a low simmer for 45 minutes. Blend sauce until completely combined. Blend in a Vitamix, or any blender, until smooth. 7. Serve tempeh with sauce. PER SERVING: 465 CAL; 24G PROTEIN; 32G FAT; 28G CARB (15G SUGARS); 1040MG SODIUM; 2G FIBER

Live Naturally is excited to partner with Johnson & Wales University. Alyssa Walters, Jessie Vandygriff, William Brasch, Chef Adam Sacks and Katherine Privitt (left to right) 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.

Snack Fearlessly

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CONSUMER: One coupon valid for item(s) indicated. Any other use constitutes fraud. VOID IF COPIED, TRANSFERRED, PURCHASED OR SOLD. Coupon may not be combined with any other coupon or offer. Consumer pays any sales tax. RETAILER: Cash Value: 1/100¢. Reimbursement: Face value of this coupon plus handling if submitted in compliance with Barilla America, Inc.’s Coupon Redemption Policy. For free copy and/or coupon redemption, send to: WASA 1257, P.O. Box 880001, El Paso, TX 88588-0001. Valid only in the U.S.A. ©2018 WASA North America LLC

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$1.00 oFF

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

Easy Summer Salads These fresh and healthy creations are cool dishes for warm days.

BY GENEVIEVE DOLL

AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR; PROP STYLING: NICOLE DOMINIC

EXPERIMENT WITH ANY COMBINATION OF SUMMER FRUIT: CHERRIES AND SLICED PLUMS, RASPBERRIES AND APRICOTS, AND SO ON.

Wild Rice and Summer Fruit Salad A pleasing blend of textures and flavors. Soaking rice overnight not only reduces cooking time but also decreases phytic acid content, enabling your body to absorb more nutrients from the rice. SERVES 6 1 cup wild-rice blend, soaked overnight 1½ teaspoons salt, divided ½ cup whole pecans 2 tablespoons olive oil 1 tablespoon maple syrup 1½ teaspoons grated fresh ginger 1 teaspoon cinnamon 1 medium peach, cut into thin wedges 4 ounces blueberries (about ¾ cup)

DIRECTIONS 1. Fill a medium pot halfway with water, and bring to a boil. Drain and rinse rice. Add rice to boiling water with ½ teaspoon salt. Reduce heat to medium, cover, and boil 25–30 minutes, until rice is tender but chewy. 2. Meanwhile, heat a small sauté pan over medium heat. Add pecans, and toast about 4 minutes, stirring frequently until lightly browned and fragrant. Coarsely chop.

3. Add olive oil, maple syrup, ginger, cinnamon and remaining 1 teaspoon salt to a small bowl, and whisk to combine. 4. Drain rice, and briefly rinse with cool water to remove excess starch. Transfer rice to a medium bowl, and gently stir in dressing to coat. Season to taste. Add fruit and pecans, and stir until combined. PER SERVING: 217 CAL; 16G PROTEIN; 11G FAT; 27G CARB (7G SUGARS); 585MG SODIUM; 4G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

LIVENATURALLYMAGAZINE.COM

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

Mediterranean Spiralized Squash Salad A spiralizer is an inexpensive kitchen tool that quickly transforms vegetables into an intriguing base for a salad. This salad incorporates Mediterranean flavors, with fresh herbs contributing both earthy brightness and rich antioxidant support. It’s best consumed right away. SERVES 6

PLAN AHEAD FOR SUMMER GATHERINGS BY PREPPING INGREDIENTS AHEAD OF TIME. WAIT TO COMBINE UNTIL JUST BEFORE SERVING FOR OPTIMAL TEXTURE.

2 medium zucchini, about 1 pound 2 medium yellow squash, about 1 pound 2 cups lightly packed fresh herbs (any combination of parsley, mint, basil, oregano) ½ cup kalamata olives; pitted, roughly chopped ½ cup crumbled feta cheese ½ cup sun-dried tomatoes; packed in oil, thinly sliced 2 tablespoons olive oil 1 tablespoon lemon juice Zest of 1 small lemon ½ teaspoon salt Freshly ground pepper

DIRECTIONS 1. Using a spiralizer tool, slice squash into “noodles.” Trim with scissors to desired length. Transfer to a large bowl. 2. Pile herbs on a large cutting board, and finely mince. Toss with squash noodles. 3. Add remaining ingredients, and stir to combine. PER SERVING: 118 CAL; 3G PROTEIN; 10G FAT; 4G CARB (0.5G SUGARS); 522MG SODIUM; 2G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

SUMMER 2018 | LIVE NATURALLY

FA S T & F LXAV X XOX R XF XU X XL | E A T

AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR; PROP STYLING: NICOLE DOMINIC PHOTO CREDIT

DOUBLE THE DRESSING, AND ENJOY DRIZZLED OVER FISH TACOS OR YOUR FAVORITE VEGETABLE WRAP.

Arugula and Roasted Carrots with Creamy Cilantro-Lemon Dressing Vibrant in color and bold in flavor, this salad is impressive yet simple. Transform into an entrée by topping with grilled chicken or marinated tempeh. Hemp hearts are shelled hemp seeds; they add a mild, nutty flavor and are rich in several essential fatty acids. SERVES 4

6 medium carrots, ¼-inch slices on the diagonal 2 tablespoons olive oil ½ teaspoon salt Freshly ground pepper ½ cup sunflower seeds 5 ounces arugula Hemp hearts, for garnish

DRESSING ½ medium bunch cilantro, with stems ½ cup olive oil ¼ cup plus 1 tablespoon lemon juice ¼ cup hemp hearts ¼ cup water 1 medium clove garlic 1 teaspoon honey 1 teaspoon salt

DIRECTIONS 1. Preheat oven to 425°. Place carrots on a large rimmed baking sheet; toss with olive oil, salt and pepper. Roast 20 minutes, until edges begin to crisp. 2. Add all dressing ingredients to a blender. Blend on high until smooth, creamy and bright green in color. Season to taste. 3. Heat a small saucepan over medium heat. Add sunflower seeds, and toast about 3 minutes, stirring frequently until lightly browned. 4. Serve roasted carrots over a bed of arugula, and drizzle with cilantro dressing. Garnish with sunflower seeds and hemp hearts. PER SERVING: 374 CAL; 2G PROTEIN; 5G FAT; 11G CARB (3G SUGARS); 717MG SODIUM; 4G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

LIVENATURALLYMAGAZINE.COM

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

Ready, Set, Grill

Red Curry Grilled Trout

MOVE THE KITCHEN TO THE BACKYARD WITH THESE CREATIVE EATS TO DELIGHT YOUR TASTE BUDS.

Deep-red curry paste and tart lemons add a zesty flavor to mild fish, like trout, catfish and tilapia. SERVES 4 Fish grill pan (optional, but recommended for delicate fish) Vegetable oil, for grill 1 lemon; quartered (leave peel on), divided 2 tablespoons red curry paste 1 ⁄3 bunch parsley leaves 2 garlic cloves, peeled ¼ teaspoon salt ¼ teaspoon pepper 4 tablespoons extra-virgin olive oil 4 cleaned, deboned trout (skin on); catfish or tilapia filets will also work

DIRECTIONS 1. Preheat grill to medium-high heat; oil grate or grill pan. 2. Place half of cut lemon (peel on), curry paste, parsley, garlic, salt, pepper and olive oil in a small food processor or blender. Pulse until a paste forms and lemon and garlic are minced into small bits. 3. Set trout skin-side down on grill pan or directly on grill. Cover flesh with curry-lemon paste; be sure to get in all the crevices. 4. Grill 4 minutes; carefully flip over and grill another 2–3 minutes. Catfish may need 3–4 minutes on second side. 5. Serve with remaining lemon slices. PER SERVING: 324 CAL; 33G PROTEIN; 19G FAT; 4G CARB (0.5G SUGARS); 197MG SODIUM; 2G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

SUMMER 2018 | LIVE NATURALLY

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

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

Fire-Roasted Fennel, Radishes and Potatoes Roasting radishes? Absolutely. You may never again think of radishes as just something to toss in salad. Choose large radishes with healthy green tops. SERVES 4

Perforated grill pan or cast-iron skillet 8 baby red or yellow potatoes; scrubbed, dried, cut in half 1 bunch large radishes; cut in half, save the tops 1 fennel bulb; cut off end and top, slice in ½-inch slices, save the fronds 1 medium onion, cut in half and then eighths Extra-virgin olive oil Salt and pepper 3 sprigs fresh rosemary or fresh thyme Balsamic vinegar

DIRECTIONS 1. Heat grill to high heat (400°). 2. Place potatoes and radishes in separate bowls. Place fennel and onion in a bowl. Sprinkle each bowl with a generous splash of olive oil; season with salt and pepper. 3. Place potatoes in grill pan. Cook for 15 minutes; toss frequently to grill evenly. 4. Lower heat to 375°. Add onions, fennel and herb sprigs. Cook 20 minutes; give vegetables a good stir every few minutes.

5. Add radishes; grill 10 minutes. 6. Wash radish tops (they are notoriously dirty), and dry well. Chop into a rough salad. Add fennel fronds, if available. Set aside. 7. Place vegetables on a platter. Top with radish-fennel greens. Sprinkle with olive oil and balsamic vinegar, and season with salt and pepper. PER SERVING: 363 CAL; 9G PROTEIN; 4G FAT; 76G CARB (6G SUGARS); 641MG SODIUM; 10G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

CHERIBOMB 1-2 oz. vodka 4 oz. Cheribundi Tart Cherry Juice 1 lime Sparkling water (optional) Lime slice & rosemary for garnish

AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR; PROP STYLING: NICOLE DOMINIC

Radish Tops for Reducing Inflammation Did you know that radishes and their leafy tops contain one of the primary compounds for reducing inflammation? The entire radish plant, but particularly the leaves, is a good source of quercetin, a bioactive flavanol that reduces inflammation. Source: Chowfit.com

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

RASPBERRY LEMONADE COCKTAIL Santa Cruz Organic® Lemonade Lemon Flavored Beverage 1-2 oz. Malibu Rum Lemon slice & raspberry for garnish

Greek Chicken Meatballs with Eggplant and Zucchini in Pita

1 zucchini, sliced lengthwise into 4 long slices ½ small eggplant, cut lengthwise and then in ¼-inch slices 1 pound ground chicken or turkey ½ cup finely chopped onion 1 cup soft breadcrumbs 1 egg 1 teaspoon salt ¼ teaspoon pepper, plus more to taste 2 tablespoons parsley, chopped 1 tablespoon fresh mint, chopped Extra-virgin olive oil Dried oregano 2–4 whole-grain pita bread rounds, cut in half

SUMMER 2018 | LIVE NATURALLY

Shredded lettuce 1–2 tomatoes, diced ½ cup feta cheese Tzatziki sauce (storebought or recipe below) TZATZIKI SAUCE 1 ⁄3 English cucumber, peeled and diced 1 cup Greek yogurt 2 cloves garlic, minced 2 tablespoons fresh dill 1 tablespoon freshsqueezed lemon juice ¼ teaspoon salt Hefty pinch of pepper To make sauce, place diced cucumber in a colander; press out excess water with paper towel. Place cucumbers in a bowl, add all ingredients, and stir well.

DIRECTIONS 1. Salt zucchini and eggplant; let sit 30 minutes on a rack with paper towels underneath. 2. Meanwhile, place ground chicken or turkey in a medium-sized bowl. Add onions, breadcrumbs, egg, salt, pepper, parsley and mint, and knead with your hands, until well-combined. Chill 30 minutes. 3. Pat excess water from eggplant and zucchini with a dry paper towel. Brush both sides generously with olive oil; sprinkle with dried oregano and pepper. Set on a platter. 4. Shape meat mixture into 4–6 long, flat meatballs. Set on a platter. 5. Heat grill to medium heat; oil well.

6. Place meatballs on grill; cook 8–10 minutes, turning once. 7. When meatballs are half done, place eggplant and zucchini on grill. Cook 2–3 minutes on each side. 8. Place meat and vegetables on a platter with pita bread, lettuce, tomatoes, cheese and a bowl of tzatziki. Let guests make their own sandwiches. PER SERVING: 367 CAL; 24G PROTEIN; 7G FAT; 13G CARB (7G SUGARS); 1,220MG SODIUM; 4G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR; PROP STYLING: NICOLE DOMINIC

Tired of burgers and hot dogs? Grilled Mediterranean meatballs (called keftethes in Greece and keftas in Morocco) with a cooling tzatziki sauce are perfect for the steamy dog days of summer. SERVES 4–6

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

Grilled Strawberries and Rhubarb Compote Don’t forget dessert when grilling. This treat comes together quickly and cooks on its own while you eat dinner. Add a summer beverage of sparkling water garnished with roasted strawberries as an after-dinner refresher. SERVES 4

ROASTED STRAWBERRY SPARKLER Sparkling water 1-2 roasted strawberries Fresh mint for garnish Add Prosecco for an adult version.

1 foil 8x8 pan plus aluminum foil to cover 2 wooden skewers, soaked in water 2 pounds strawberries; trimmed, washed and dried, divided 4 stalks rhubarb, cut down the center and diced 2 ⁄3 cup sugar ¼ teaspoon salt ½ teaspoon vanilla 8 basil leaves, stacked and cut into fine ribbons Fresh mint Berry-flavored sparkling water Vanilla ice cream or 4 ounces strawberry-rhubarb yogurt (try Noosa) 8 thin almond Belgian cookies, broken into pieces (try Private Selection Belgian Almond Thins)

DIRECTIONS 1. Preheat grill to mediumhigh heat. 2. Set aside 8 strawberries for drinks. Halve remaining strawberries, and place in a bowl with rhubarb, sugar, salt, vanilla and basil. Toss well. 3. Place fruit mixture in foil pan; cover with foil. Place on center of grill for 30 minutes. 4. Just as fruit finishes cooking, place 4 of the set-aside strawberries on 2 parallel wooden sticks; repeat (this makes them easier to turn). Grill 3 minutes on each side. 5. Fill each glass with ice. Place 2 roasted berries in each glass, add a few mint leaves, and fill with sparkling water. 6. Divide hot berry-rhubarb compote into 4 bowls; top with ice cream or a dollop of yogurt. Sprinkle with broken cookies. PER SERVING: 267 CAL; 3G PROTEIN; 4G FAT; 56G CARB (42G SUGARS); 205MG SODIUM; 4G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

TIP Place halved stone fruits like peaches, plums and nectarines directly on the grill grate. Drizzle fruits with honey, and top with slivered almonds. For bananas: Leave them in their skins, and cut them down the middle, fill with chocolate chips, and wrap in heavy-duty foil; grill for 10–15 minutes. LIVENATURALLYMAGAZINE.COM

B OBOOSOTS T| X| XSXUXPXPXLXE M E N TA L H E A LT H C A R E

Forever Young Four natural supplements to support healthy aging. B Y K A R E N M O R S E , M . P. H .

etting older is a fact of life. And while genetics affects how you age, there’s a lot you can do to stay looking and feeling your best. A wholesome lifestyle and proper nutrition are essential, but supplements that promote healthy aging could give you an extra edge. According to the latest anti-aging research, these four supplements are worth considering.

COLLAGEN

The most abundant protein in the body, collagen is a critical component of our bones, joints, hair, skin and nails. As we age, collagen production slows down, with up to a 25 percent reduction by the age of 40, leading to symptoms such as sagging skin, wrinkles, aching joints and bone-density loss. Research has shown that supplementing with collagen can protect bones and joints, as well as combat the signs of aging skin. Though more than 20 types of collagen have been identified, three of them (types I, II and III) account for about 90 percent of the body’s collagen supply. Supplements containing types I and III collagens are used to improve skin elasticity, minimize fine lines, strengthen nails and support bone health, while a type II collagen supplement supports cartilage and healthy joints. A study published in Clinical Interventions in Aging found that subjects who took a supplement containing 50 milliliters of hydrolyzed type I collagen daily for 60 days had a noticeable reduction in skin dryness and wrinkles. After 12 weeks,

SUMMER 2018 | LIVE NATURALLY

the subjects were noted to have significantly greater collagen density and firmer skin. A 2016 study investigating type II collagen found that subjects with osteoarthritis knee pain who took a daily type II collagen supplement of 40 milligrams for 180 days had less pain and stiffness than subjects who were randomized to the placebo group. There’s no recommended daily dose for collagen supplements. For the best results, take as directed on the product packaging.

OMEGA-3 FATTY ACIDS

Omega-3 fatty acids are necessary for our bodies to function properly. In addition to supporting a healthy heart, they protect joints and muscles, are important for cognition and eye health, and promote normal cell and organ function. The three main omega-3s are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is primarily found in plants, such as flaxseed and soybeans, while EPA and DHA are found primarily in seafood (and sea plants). Our bodies don’t make enough of

REMEMBER THAT STAYING “YOUNG” IS ABOUT MORE THAN WHAT WE LOOK LIKE: IT’S KEEPING OUR BODIES HEALTHY INSIDE AND OUT.

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these fatty acids on their own, so we must get them from our diets. The American Heart Association recommends eating at least two servings of fatty fish per week or taking an omega-3 supplement when that isn’t possible. To maintain good health and avoid a fatty-acid deficiency, experts recommend a dose between 500–1,000 milligrams of EPA plus DHA daily.

CURCUMIN

Used in Ayurvedic medicine and Traditional Chinese Medicine to treat conditions such as pain, inflammation and skin wounds, turmeric (the source of curcumin) has been known for its medicinal properties for thousands of years. Results from 2012 research at The Ohio State University, published in Nutrition Journal, found that healthy middle-aged people who supplemented with a low dose of curcumin could experience health-boosting benefits, including lower plasma triglyceride levels (a high level has been linked to cardiovascular-disease risk). A study of patients with rheumatoid arthritis, published in Phytotherapy Research, found that subjects who were randomized to a curcumin group and took 500 milligrams twice a day reported less swelling and pain than subjects who took a prescription drug to treat their condition. There is currently no recommended daily dose of curcumin, but the U. S. Food and Drug Administration has classified it “generally recognized as safe.” Talk to your doctor about a dose that’s right for you, and don’t exceed the amount recommended on the product label.

suffer from magnesium deficiency, which can lead to stress, anxiety and sleeplessness, to name a few symptoms. Stress takes a huge toll on the body and is thought to accelerate aging. One study investigating work-related exhaustion, an indicator of chronic stress, found that prolonged stress shortened telomere length, a sign of accelerated cellular aging. Magnesium, known as the “anti-stress” mineral, has been found to reduce stress and anxiety, as well as to promote relaxation and restful sleep. You can find magnesium in pill and powder form, so buy what you think you’ll be most likely to continue using. The National Institutes of Health recommends 320 milligrams per day for women and 420 milligrams daily for men.

MAGNESIUM

Our bodies need the essential mineral magnesium for more than 300 biochemical reactions. According to experts, the majority of Americans

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TRY MegaRed Advanced 4 in 1 (supports heart, joints, brain and eyes) contains 900 milligrams of fish oil and krill oil, giving you two times more omega-3 fatty acids than fish oil alone.

Nature’s Way Curica Turmeric Drops are formulated with Theracurmin, a more bioavailable form of curcumin for enhanced absorption.

NeoCell Super Collagen Powder with types I and III collagen promotes healthy skin.

Solgar No. 7 with type II collagen, vitamin C, a boswellia extract and spices— including turmeric root, ginger root, white willow bark and a blend of peppers— targets joint structure and function.

Natural Vitality Natural Calm magnesiumsupplement powder restores healthy magnesium levels with daily use.

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TRY Mushrooms as Meat Made with beans and mushrooms, these meat-free burgers are hearty enough for carnivores. BY DINA DELEASA-GONSAR

Blending mushrooms with meat or using them as a substitute is not only healthier for you but for the planet as well. These patties are made up of black beans and hearty portobello mushrooms; caramelized onions elevate the flavor. Everyone in my family was surprised by how much they loved them. Serve on a pretzel or brioche bun with avocado, thinly sliced radish, arugula and a slice of heirloom tomato, plus your favorite condiments.

Caramelized Onion and Portobello Mushroom Burgers MAKES 6 PATTIES

1 (15-ounce) can black beans, drained and rinsed 2 cups portobello mushrooms; gills and stem removed, roughly chopped 2 tablespoons garlic, minced 2 tablespoons Worcestershire sauce

2 tablespoons water ½ lemon, juiced 1 tablespoon chia seeds 1 teaspoon onion powder ½ teaspoon black pepper ½ teaspoon kosher salt 1 teaspoon harissa

DIRECTIONS 1. In a food processor, add black beans, mushrooms, garlic, Worcestershire sauce, water, lemon juice, chia seeds, onion powder, black pepper, salt and harissa. Pulse until mixture is a thick paste; chunks are OK. 2. In a large bowl, beat eggs; add mushroom and bean mixture. Then add breadcrumbs, cheese and caramelized onions. Mix well. 3. In a large frying pan, heat olive oil over medium heat. Once oil starts to simmer, 1–2 minutes, use dampened hands (the mixture will stick to you if you don’t) and scoop a ½ cup of the mixture into the palm of your hand. Gently shape into a burger,

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2 eggs 1 cup panko breadcrumbs ¾ cup Parmesan cheese, grated ½ cup caramelized onions (see box below) 1 tablespoon olive oil

all the while pressing together. The mixture should hold a burger shape. If it doesn’t, add a tablespoon more of breadcrumbs. 4. Place in frying pan, and cook 3–5 minutes per side, or until they’re golden brown and a crust has formed on each side. PER BAR: 267 CAL; 16G PROTEIN; 12G FAT; 25G CARB (3G SUGARS); 471MG SODIUM; 8G 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.

HOW TO CARAMELIZE ONIONS Thin-slice 1–2 onions. Coat the bottom of a frying pan with 2 tablespoons butter, or a mixture of olive oil and butter (about 1 teaspoon per onion). Heat pan on medium-high heat, until butter is melted. Add onions, and stir to coat with the butter. Spread onions evenly over the pan, and let cook, stirring occasionally. After about 10 minutes, sprinkle onions with about ½ teaspoon sugar and a bit of salt. This process could take 30–45 minutes—low and slow is the key.

AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR; PROP STYLING: NICOLE DOMINIC

PORTOBELLOS ARE A GOOD SOURCE OF PROTEIN, THIAMIN, VITAMIN B6, MAGNESIUM, ZINC AND MANGANESE.

SPAR K SOM ET HING

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