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FROM THE EDITOR

On the Farm

COURTESY APRICOT LANE FARMS

ne of my fondest memories from growing up in New Hampshire is the big vegetable garden my mom, sister and I would plant (well, Mom did most of the work) every spring. Throughout the season, we would harvest the bounties of our labor and love and gather together in the kitchen to chop and cook up the fresh veggies into yummy, healthy meals. It was garden-to-table eating at its best. When I was freelance writing a number of years ago, I had a flexible schedule and volunteered at a local farm one day a week. Planting, weeding, harvesting, packing produce for the weekend farmers’ market and restaurants—the day flew by. It was sometimes exhausting work, but also energizing being outside all day and getting my hands dirty. I was always excited to see what new things were ready to harvest each week. My salary? As much produce as I wanted to take home for myself and take home. Needless to say, my husband and I ate quite well that summer and had fun researching recipes and coming up with different ways to cook the ever-changing variety of options. Most of us take for granted where our food comes from. We head to the grocery store, where shelves are jam-packed for us to grab products from. The dairy coolers are full of cartons and wrapped cheeses. The meat and fish counter is lined with multiple choices. The produce section is brimming with colorful, continuously stocked, and neatly arranged fruits and veggies. But are you ever curious where it all comes from? We are. That’s why we decided to start a series on farmers. In this issue, you’ll meet several farmers who work with brands available in your local store. There are the Zimbas, dairy farmers who supply organic milk to Horizon Organic. And Will Harris of White Oak Pastures, which provides humanely raised meats directly to stores and to brands like EPIC for their meat bars. We’re excited to keep introducing you to

VISIT US ONLINE livenaturallymagazine.com

APRICOT LANE FARMS, AKA THE BIGGEST LITTLE FARM.

the people around the country who work tirelessly to feed us. Speaking of feeding, we have a scrumptious array of recipes for you to prepare for yourself, your family and your friends. ’Tis the season for fresh greens, like spinach, kale, arugula and chard, and we’ve got a selection of delicious Indian-inspired dishes incorporating them (pg. 18-20). Don’t have a lot of time? No problem. There are fast and flavorful bowls that you can pull together in 30 minutes or less (pg. 22-25). We’re also excited to share a collection of creative vegan recipes, like Cauliflower Alfredo and a yummy Choco-Turmeric Refresher (pg. 26-29). Enjoy the healthy, nutrient-packed bounty of spring and sharing it with your loved ones! And if you haven’t seen the documentary The Biggest Little Farm, add it to your watch list. It is both eye-opening and inspiring regarding the trials and tribulations over the span of eight years of running a farm. My favorite “star”: Emma, the amazing pig.

Rebecca Heaton, Editor editor@livenaturallymagazine.com

LIVENATURALLYMAGAZINE.COM

CONTENTS SPRING 2020

THE SPRING FLING

recipe index BEGIN 5

The Anti-Diet PLUS Ask the dietitian, essential oils, new research on celiac disease and tips for living sustainably.

KITCHEN 10 Get a Breaducation PLUS Healthy tortilla options, the latest in keto snacks, ask the chefs and profiles of two fabulous farmers.

EAT

30 Boost Your Immunity Key vitamins and nutrients to support immune health.

22 Fast & Flavorful A bevy of bowls that harmonize all your favorite ingredients.

32 Wonderful Watercress This mighty microgreen infuses dishes with a peppery flavor—and massive amounts of vitamin K.

26 Healthy Kitchen You won’t miss the meat or dairy in our four plantbased creations.

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

SPRING 2020 | LIVE NATURALLY

BOOST

18 Dish It Up ’Tis the season for fresh spring greens and Indian-inspired recipes.

TRY

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

Cauliflower Alfredo, 29 Choco Turmeric Refresher, 26 Creamy Curried Green Apple, Cauliflower and Spinach Stew, 20 Kale and Zucchini Pakora, 20 Lemon-Arugula Basmati Rice, 20 Lemon Coconut Bites, 14 Maple-Roasted Tempeh with Hemp-Seed Pesto Street Tacos, 27 Spicy Noodles with Watercress and Ginger Pork Balls, 32 Swiss Chard, Cashew and Date Sauté, 20 The Creamy Garden, 25 The Nicoise, 23 The Piccata, 24 The Spring Fling, 22 Truffled Shallot-Stuffed Mushrooms, 28

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

“Take also unto thee Wheat, and Barley, and beans, and lentils, and millet, and Spelt, and put them in one vessel, and make bread of it...” Ezekiel 4:9

Sprouted FOR

MAXIMUM NUTRITION & DIGESTIBILITY 100% FLOURLESS DIABETIC FRIENDLY GOOD SOURCE OF DIETARY FIBER COMPLETE PLANT PROTEIN 0g ADDED SUGAR *

*PER SLICE (34g)

FOODFORLIFE.COM

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CONTRIBUTING WRITERS Dr. Josh Axe, Nancy Coulter-Parker, Dina Deleasa-Gonsar, Genevieve Doll, Molly Hembree, Kellee Katagi, Mark Reinfeld CONTRIBUTING ARTIST AND STYLISTS Jennifer Olson, Eric Leskovar, Nicole Dominic ADVERTISING SALES Deborah Juris, Susan Tauster, Dan Vincent PUBLISHED BY

www.hungryeyemedia.com 800.852.0857 PRESIDENT Brendan Harrington

BEGIN Intuitive Eating

Registered dietitian Christy Harrison shares a new perspective on dieting to help people reclaim their bodies, money, time and happiness. B Y R E B E C C A H E AT O N

ieting: It’s an obsession for many. Close to 70 percent of people in the U.S. have dieted at some point in their lives. Yet studies show that 90 percent of those who lose weight regain some or all of it within five years. In her new book Anti-Diet (Little, Brown Spark, 2019), Christy Harrison, R.D., and voice of the Food Psych podcast, exposes the problem: our toxic diet culture. The solution? Practicing intuitive eating. We caught up with Harrison to learn more.

SHUTTERSTOCK

What inspired you to write this book? My work in the field of disordered eating—with people with eating disorders and suffering with food relationships—made me aware of intuitive eating, which is a gold standard for treating these issues and actually how we’re born to eat. But 75 percent of U.S. women ages 25 to 45 have some form of disordered eating. I struggled with disordered eating in my late 20s, when I was a health and wellness journalist. I became obsessed with food, while also struggling with weight loss and trying to eat healthy. When I became a dietitian and started working with clients, I became curious about what leads people down the road to weight loss and healthy eating. It’s a cultural pressure to be thin and healthy—it’s our diet culture. And a lot of people unfortunately fall down the diet culture rabbit hole.

What is “diet culture”? It’s a system of beliefs that equates thinness, muscularity and particular body shapes with health and moral virtue; promotes weight loss and body reshaping as a means of attaining higher status; demonizes certain foods—like gluten, carbohydrates and inflammatory foods—while elevating others; and oppresses people who don’t match its supposed picture of health.

When most of us think of “diet,” we relate it to food and reclaiming our bodies. But your book addresses reclaiming time, money, well-being and happiness. Tell us more. Disordered eating and our diet culture steals our lives by making us do things that are a waste of time, like shrinking our bodies and trying to eat perfectly. It steals money we spend on weight-loss programs and products. It causes mental distress called

orthorexia, an obsession to eat healthy. It robs us of our autonomy and confidence in making food choices, which affects our happiness and well-being. When we transition away from the diet culture to more intuitive eating, we can reclaim all of these aspects of our lives.

How can we become more intuitive eaters? Intuitive eaters experience more pleasure than people who are “trying” to eat healthy. Babies are the prime example of intuitive eaters. They angle to eat when hungry, they know what satisfies them and turn their heads away from what they don’t like. Unfortunately, many of us have difficult relationships with food. We struggle with our weight and deprive ourselves, yet constantly think about food. We need to get back to the

mode we were all born with. Start by working to reject diet mentality; it’s the first principle of intuitive eating—and it’s the hardest to do. We’ve been conditioned to outsmart our hunger; we need to unlearn this and tune in and feed ourselves. Challenge your perceived beliefs about food and dieting. Ask yourself: “Where did I get this belief ? Do I want to choose to believe that anymore? Did that diet work for me long term? Did it result in mental distress or more bingeing? What have I been restricting myself from eating?” Then give yourself permission to eat. Practice, and learn to trust this. In the beginning, you’ll crave more of what you’ve deprived yourself of. But eventually, if you can give yourself permission to eat whatever you want, those cravings won’t be quite as intense. You’ll want other things and a greater variety. It’s about honoring your hunger. LIVENATURALLYMAGAZINE.COM

BEGI N | D ID YO U KN OW ?

SUGAR & IBD Celiac Be Gone Researchers may have developed a treatment to shut down celiac disease—and other autoimmune conditions—in (literally) one shot. B Y K E L L E E K ATA G I

ince celiac disease was first observed in the second century, there’s been no cure for the autoimmune condition— and no treatment beyond avoiding gluten, a protein found in wheat, rye and barley. That may be changing. A study conducted at Northwestern University’s Feinberg School of Medicine tested a treatment involving injection of a nanoparticle into the bloodstream of celiac patients. A week after the treatment, participants ate gluten for 14 days and then were tested for inflammation markers. The inflammatory response dropped 90 percent, compared with celiac sufferers who did not receive treatment, says head researcher Steve Miller, Ph.D., professor of microbiology-immunology at the Feinberg School of Medicine. The key to the treatment is filling the

DIY Baking... Gluten-Free If you’ve spent your whole life baking with wheat flour, switching to gluten-free varieties can be intimidating. But it doesn’t have to be, says Frank Tegethoff, a research and development baker in King Arthur Flour’s Innovation Department. Follow his suggestions for a smooth transition.

SPRING 2020 | LIVE NATURALLY

nanoparticle with gliadin, gluten’s primary protein, and then introducing it—via the bloodstream—to certain cells in the liver and spleen that communicate with the immune system. The nanoparticle shell hides the gliadin, tricking the immune system into accepting it and squelching the usual immune response to the substance, Miller says. What’s more, Miller adds, the same treatment has worked in mice to fight other autoimmune diseases, including type 1 diabetes, multiple sclerosis (MS) and even peanut allergies. More studies need to be done to determine how long the treatment lasts in humans, but in mice, one or two injections have been shown to last for the lifetime of the mouse—about two years—Miller says.

Start with cupcakes. Or quick breads, muffins, cookies, pie crusts—anything that doesn’t require yeast, Tegethoff says. “With breadmaking, it gets a lot more complicated. It’s absolutely doable—you just need to have more patience.” The reason it’s tricky, he explains, is that gluten serves as a binder to hold onto the yeast, making the bread rise and get fluffy. But GF flours need other ingredients, such as xanthan gum, to help them do that.

Take the easy way in. When you’re starting out, look for all-purpose gluten-free flours or ones with 1-to-1 substitution on the label, such as King Arthur Flour’s Gluten Free Measure for Measure Flour. “You don’t make any changes other than dropping the all-purpose flour out of your favorite pancake (or whatever) recipe and replacing it with an equal amount of Measure for Measure flour, and you’ve got pancakes,” he says. You can’t do that, he warns, with individual GF flours, though.

Here’s yet another reason to watch your sweets intake: A study at the University of Alberta revealed that sugar binges may increase the risk of inflammatory bowel disease (IBD) and negatively impact your immune health. Researchers found that mice had greater susceptibility to chemically induced colitis and more severe symptoms after only two days of a high-sugar diet compared with those eating a balanced diet. According to study leader Karen Madsen, results parallel the fact that many colitis patients struggle with IBD symptoms after making small diet changes, and that it’s all about gut bacteria and how foods affect them. The highsugar diet caused intestinal tissue damage and a defective immune response by the mice. “Surprisingly, our study shows that short-term sugar consumption can have a detrimental impact, and so this idea that it’s OK to eat well all week and indulge in junk food on the weekend is flawed,” Madsen explains. Once mice were fed good-bacteria foods, the symptoms subsided.

Use trusted recipes. If you opt for individual flours, look for tried-andtrue recipes, Tegethoff says. Also, read the recipe closely several times. “You’ll probably encounter unusual ingredients and terms you don’t know. Call us at King Arthur or maybe a baker buddy to get your questions answered before you start.” —K.K.

ADVICE | BEGIN

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

I am pregnant and a vegetarian. Could you recommend nutrients or supplements I should be taking?

SHUTTERSTOCK; COURTESY KROGER HEALTH

Whether they’re omnivores or herbivores, expectant moms need about one-third more than usual of most nutrients. They should pay extra attention to folate (also called vitamin B9), because it has been shown to reduce the risk of neural-tube defects in fetal development. Insider tip: A way to remember where you can find this nutrient is by knowing the root word is “foliage” (leafy plants!), but it is also abundant in beans, peas, oranges and fortified foods/supplements. However, vegetarian (including vegan) mothers want to also be sure to hit the mark for zinc, iodine, choline, iron, protein, vitamin B12 and omega-3 fats. Specifically, daily iron intake needs to make a big leap from 18 milligrams to about 48 milligrams, while omega-3 fats from chia seeds, flax or

algal oil supplements having a balance of should make a regular different nutrients and Have a nutrition- or appearance in your food food groups makes all diet-related question? and supplement routine. the difference. Dairy Send it to editor@ Vitamin B12 is always a products can be included livenaturallymagazine.com. consideration for vegein a healthy diet; tarians, because it is not however, there is good found naturally in plant foods. evidence pointing toward lower-fat (3 grams of fat or less per serving) rather I love dairy—cow’s milk and than high-fat versions of dairy-based cheese—but there are so many items like fluid milk, cheese, cottage mixed messages on it being good or cheese and yogurts in the quest for bad for me. Is it all about moderation? optimal health. Strive for about three You had me at “moderation.” Yes, as servings per day of low-fat dairy or with many food decisions we make, calcium-fortified nondairy alternatives. A registered dietitian with Kroger, Molly provides private nutrition-counseling services, and has been a public speaker, radio talk-show guest, blog author and TV news presenter for Kroger. She enjoys helping customers simplify the confusing world of nutrition labels, dietary intolerances, weight management and plant-based nutrition.

DIETITIAN DIRECT: WHAT YOUR HEALTH HAS BEEN WAITING FOR Have questions on how to eat better? Need help on setting and achieving nutritional goals? Kroger Health dietitians are available to help through Dietitian Direct, a two-way video chat appointment with a licensed and registered clinical nutrition expert. The

video chat allows you to work with a dietitian from the comfort of your home, or even via your smartphone if you’re on the go. Eating healthier through better nutrition is an individual journey. No two people have the same needs. “Recently, the public has started to gain awareness about dietitians and how they can bridge the gap between what people

know about health and what they actually do in terms of healthy eating behavior,” says Bridget Wojciak R.D.N./L.D. and senior nutrition coordinator at Kroger Health. During your video chat, your dietician wants you to do most of the talking. “In order for us to give you personalized nutrition advice, we have to get to know you as a person,” says Wojciak.

HEAD TO KROGERHEALTH.COM/NUTRITION/DIETITIAN-DIRECT TO SCHEDULE AN APPOINTMENT.

LIVENATURALLYMAGAZINE.COM

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

Are You in the Loop?

Created by recycling giant TerraCycle, Loop is a circular shopping platform that reduces plastic waste.

ccording to the World Economic Forum, about one-third of the world’s plastic winds up in the ocean—the equivalent of pouring one garbage truck of plastic into the ocean every minute. Meanwhile, only 14 percent of plastic is collected to be recycled, and only 2 percent is reused as packaging. TerraCycle has been working to change that and is now partnering with Kroger to continue that mission. How? With an innovative, environmentally friendly platform called Loop. The Loop system enables customers in select Kroger markets to purchase more

than 100 products from leading brands— like Häagen-Dazs ice creams, Cascade detergent, MegaRed supplements, Crest toothpaste, Nature’s Path granola—that have been redesigned with durable containers. Products available on the Loop platform (loopstore.com) are packaged in reusable glass or metal containers and shipped directly to consumers in a specially designed tote. Once used, products are retrieved through free at-home pickup, and then cleaned, refilled and reused—creating a first-of-its-kind circular packaging system. Founded in 2001 by Tom Szaky, TerraCycle

runs the world’s largest supply chain on ocean plastic—in 20 countries—collecting it, recycling it, and putting it into Unilever and Procter & Gamble products (such as Head & Shoulders bottles). “But every day, more and more waste gets put in the ocean and in landfills. And, no matter how much we clean the ocean and/or recycle waste, we’re never going to solve the problem,” Szaky says. “That’s really where Loop emerged. To us, the root cause of waste is not plastic, per se—it’s using things once, and that’s really what Loop tries to change as much as possible.” Learn more at thekrogerco.com/loop.

Shop in the Loop Store

Receive your order in a reusable Loop Tote

Request a free pick up

We clean and refill

Meet a Horizon Organic farmer on page 17.

HORIZON ORGANIC, the largest USDAcertified organic dairy brand in the world, has committed to become carbon positive by 2025. It’s the first national dairy brand to commit to being carbon positive across its full supply chain. “Climate change is the challenge of our lifetime—we are out of time on this issue—food and farming must evolve,” says Mariano Lozano, CEO of Danone North America, the parent company of Horizon. “This includes helping our farmer partners implement breakthrough regenerative soil practices, cow feed and diet management

SPRING 2020 | LIVE NATURALLY

programs, and energy efficiency. These steps and more will play a significant role in helping Horizon Organic become carbon positive.” In the U.S., agriculture contributes approximately 10 percent of total greenhouse gas emissions. Horizon Organic’s ambition to become carbon positive in the next five years will significantly improve its impacts on the environment. The journey to carbon positive will start with new Growing Years whole-milk half gallons, which will be the brand’s first certified carbon neutral product by the end of 2021. Learn more at horizon.com.

We Like: Reusable Produce Bags Do you have a drawer overflowing with flimsy plastic produce bags? Reduce your plastic consumption when you grocery shop with Lotus Produce Bags. Each set comes with three large, three medium and three small bags, each with a drawstring and secure white lock to keep contents safe. Durable, BPA-free and machine-washable. Use them for fruits and veggies, bulk foods, travel organization, even laundering delicates! $19.99, lotustrolleybag.com

COURTESY LOOP, LOTUS & HORIZON ORGANIC

HORIZON ORGANIC COMMITS TO BECOMING CARBON POSITIVE BY 2025

LIVE WELL | BEGIN

ON THE SCENT

Three must-have essential oils for what ails you. BY DR. JOSH AXE

SHUTTERSTOCK

Frankincense When in doubt, try frankincense. It’s been used for thousands of years for its versatile healing and therapeutic effects. With its grounding wood, pine and lemon scents, it’s the ideal essential oil to use aromatically in your home to help you unwind and de-stress. But the benefits of frankincense don’t stop there—studies show it can boost immune function, fight bacterial infections, balance hormones, ease digestion, relieve pain and battle cancer cells. You can also use it topically to strengthen skin and reduce the appearance of cracked skin, scars and acne. The most common ways to use frankincense are aromatically in a diffuser and topically. You can combine it with any carrier oil (like coconut oil or jojoba oil) and massage into areas of concern. You can also add frankincense to your natural household cleaner for its antiseptic properties.

Lavender This is one of the most well-known essential oils—for good reason. Research shows it has powerful calming, sedative, anti-anxiety, antioxidant and antimicrobial properties. Lavender oil has been used therapeutically and cosmetically for thousands of years, and today you’ll often find it in body-care products, household cleaners, candles and perfumes. To boost your mood, relieve stress and support brain function, add lavender oil to a diffuser or warm bath, or simply inhale its aroma directly from the bottle. Lavender is also gentle enough to apply directly to the skin to ease headaches, speed up wound healing and improve inflammatory skin conditions.

ssential oils have been used for thousands of years to improve overall wellness and relieve a range of health concerns. But with so many options available, it can be hard to pinpoint which oils to choose. A great way to dive into the world of essential oils is to start with three therapeutic options praised for their many benefits and uses. Adding these three oils to your cabinet can cover a breadth of wellness category needs, including mental health, beauty and toxicfree cleaning.

Peppermint Peppermint essential oil has pain-relieving, anti-inflammatory, invigorating and antimicrobial properties. It’s also used to relieve nausea and respiratory issues, like clogged sinuses. You can use peppermint oil aromatically, topically and internally (with very small amounts at a time). Studies suggest it can boost your energy levels and even improve exercise performance. Simply inhale the scent of peppermint directly from the bottle, or apply a small amount to your temples and back of your neck. Breathing in peppermint can diminish respiratory complaints, and combining it with a carrier oil and then massaging it into areas of concern can reduce muscle and joint pain.

Dr. Josh Axe, D.C., D.N.M., C.N.S., is the creator of the natural-health website draxe.com, co-founder of the health company Ancient Nutrition, and author of The Collagen Diet (Hachette, 2019) and Essential Oils: Ancient Medicine (Destiny Image, 2018).

LIVENATURALLYMAGAZINE.COM

KI TCHEN W R A P S P 1 2 // A S K T H E C H E F P 1 5 // F A R M E R S P 1 6

veryone’s looking for the best thing since sliced bread—and we may have found it: these healthier sliced breads that you can feel good about serving your family. Our favorites include lower-calorie loaves, nutrition-packed sprouted-grain breads, organic options, gluten-free breads that actually taste good and more. Read on to discover our votes for nutrition-forward breads, as well as our suggestions on how best to use each one.

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

100% WHOLE WHEAT

ARTISAN/ SPECIALTY

ORGANIC

OUR PICK.

Nature’s Own Perfectly Crafted Brioche Style

Oroweat 100% Whole Wheat

Dave’s Killer Bread Organic Good Seed

Why we like it: This thick-sliced brioche is ideal when you want a touch of decadence, without questionable ingredients. It’s free of artificial colors, flavors and preservatives, and it uses sugar and mango puree, not high-fructose corn syrup, to achieve its slight sweetness. Plus, it’s super-soft and delightfully buttery—even before you add butter.

Why we like it: A lot of bread labels tout “whole wheat” on the package, but look closer and you’ll often find the whole grains are just a fraction of the flours used. For max nutrition, look for “100% whole wheat” on the label. This loaf delivers 21 grams of whole grains per slice and a wholesome taste, without any artificial ingredients or high-fructose corn syrup.

Why we like it: An organic seed mix grants this bread a nutty flavor, a crunchy texture and bonus nutrients. Each slice provides 5 grams of protein, 3 grams of fiber and 520 mg of ALA omega-3s, making it bite-for-bite one of the most nutritious loaves you can buy. Bonus: Each purchase helps former convicts turn their lives around.

Best for: French toast, PB&J, accompanying soup

Best for: savory sandwiches, toast, homemade croutons

Bonus points for: non-GMO

Bonus points for: whole grain certified

Bonus points for: kosher, non-GMO, organic, whole grain certified

ALSO TRY. Simple Truth Sesame Semolina Pavé Artisan Bread

SPRING 2020 | LIVE NATURALLY

ALSO TRY. Pepperidge Farms 100% Whole Wheat

Best for: any sandwich, buttered toast

ALSO TRY. Rudi’s Organic 7 Grain with Flax

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

LOOK FOR Food for Life Ezekiel 4:9 breads in your store’s freezer section.

SPROUTED WHOLE GRAINS

LOW-CALORIE

GLUTEN-FREE

OUR PICK.

Food for Life Ezekiel 4:9 Sprouted 100% Whole Grain Bread

Oroweat Multigrain Sandwich Thins

BFree Brown Seeded Loaf

Why we like it: For peak nutrition, opt for flourless sprouted-grain bread. Using sprouted, mashed whole grains instead of flour increases both the amount of nutrients and the ability of your body to absorb them. What’s more, Food for Life sprouted breads are generally frozen, extending shelf life without preservatives and locking in nutrients. Each slice contains 4 grams of complete protein, 3 grams of fiber and 0 grams of sugar.

Why we like it: Achieve sandwich perfection with the new recipe for these thin-sliced rolls that contain only 150 calories each but pack in 6 grams of protein and 3 grams of fiber. Ingredients include a whole-grain mix with bulgur, barley, wheat, quinoa, millet and more, plus olive oil and salt, making for a hearty texture and taste. Best for: any sandwich

Why we like it: Loaded with 6 grams of fiber per slice, this tasty bread raises the bar for gluten-free offerings. Taste, texture and nutrition stem from a hearty seed mix—sunflower, poppy, millet, rapeseed and linseed—as well as a sourdough made of fermented quinoa, rice and maize flours. And the kicker: It achieves great taste without added sugar, stevia or artificial sweeteners.

Bonus points for: high-protein

Best for: sandwiches, toast, homemade croutons

Best for: toast with jam or honey, thin-sliced sandwiches Bonus points for: non-GMO, organic, vegan

Bonus points for: dairy-free, gluten-free

ALSO TRY. Dave’s Killer Bread Thin-Sliced White Bread Done Right

ALSO TRY. Canyon Bakehouse Gluten-Free 7-Grain

ALSO TRY. Dave’s Killer Bread Sprouted Whole Grains

DIY GLUTEN-FREE For tips on baking your own glutenfree bread items, turn to page 6.

BETTER BUNS Sliced breads aren’t the only ones cleaning up their act: Buns are improving, too. Take Oroweat Country Potato sandwich and hot dog buns, for example. On the package you’ll see a “No Added Nonsense” stamp, highlighting the soft and fluffy buns’ simple, recognizable list of ingredients. For gluten-free options, try BFree Soft White Rolls or Udi’s Gluten Free Whole Grain Hamburger Buns.

LIVENATURALLYMAGAZINE.COM

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

WRAP STARS Once a novelty, wraps have secured a permanent spot in many Americans’ lunchtime and dinnertime—and even dessert!— rotations. Check out a few of our favorite better-for-you, wrap-friendly tortillas. B Y K E L L E E K ATA G I

IS:. T RY T H LOUR F D ALMON LAVA BA K s yo u fe hand ! When li ake baklava d …m n s o la il lm rt to eA ith Siet Made w Tortillas. Visit . r u Flo agazine urallym livenat r the recipe. com fo

BFree. BFree Quinoa & Chia Seed Wraps are a great choice for a high-fiber (6 grams, 21 percent daily value), high-protein (5 grams) wrap that also happens to be gluten-free, dairy-free, soy-free, non-GMO and vegan. BFree’s other offerings—Sweet Potato, Multigrain, and Kids Sweet Potato, Banana & Apple—also rank high on the tasty-and-healthy charts.

SPRING 2020 | LIVE NATURALLY

Olé Xtreme Wellness. Olé’s Xtreme Wellness line features tortillas that ramp up their nutritional value in a number of ways: Their corn tortillas contain added pea protein and chia meal; the High Fiber Low Carb wraps deliver 43 percent of your daily fiber needs per tortilla; while other varieties employ ingredients like 100 percent whole wheat, spinach and herbs, or sprouted whole grains.

Siete. The fact that Siete’s tortillas are grain-free might be enough to compel you to buy them, but their delicious taste will keep you coming back for more. They offer five varieties—Almond Flour, Cassava Flour, Chickpea Flour, Cashew Flour, and Cassava & Chia— and each one is non-GMO, gluten-free, dairy-free, soyfree and vegan.

INVITE A NEW FLAVOR TO DINNER THIS SUMMER Give your favorite dishes an added boost of Italian flavor

SURPRISE YOUR PASTA. *Barilla® pesto is made in Italy

KITCHEN | GET SMART

Snacking Keto-Style The ketogenic diet is known for balancing your blood sugar and busting cravings. But when you need a low-carb snack, there are options. Here are a few keto-friendly choices.

WHAT IS TH E KETO DIE Keto is a ve T? ry low-carb, regimen. Th e reduction high-fat in carbs puts the body in to a ketosis, whe metabolic state called n the body burns stored fats instead of Health bene glucose for energy. fits and potentia include weight loss l for improv ed sugar levels for those wit blood h type 2 diabetes. Source: Harv School of Puard T.H. Chan blic Health.

4505 MEATS PORK RINDS

WHISPS

SLIMFAST KETO

With zero carbs, these crispy, crunchy pork rinds created by chef and butcher Ryan Farr are the ultimate keto snack. Feel good knowing that the pork is sourced exclusively from sustainably and humanely raised animals. Flavors include Classic Chili & Salt, Jalapeno Cheddar, Smokehouse BBQ, Sea Salt, and Spicy Green Chili & Lime.

These light and crunchy bite-sized cheese crisps are made with 100 percent cheese, plus a touch of sea salt, enzymes and natural color. Flavors include Parmesan, Cheddar, and Asiago & Pepper Jack.

Known for their weight-loss products, SlimFast has created a line of keto bars, snacks and drinks. Try the Keto Peanut Butter Cup Fat Bomb, made with milk chocolate, peanut butter, MCT-laden coconut oil and zero added sugars (sweetened with stevia and erythritol).

PER SERVING: 80 CAL; 7-9 G PROTEIN; 6 G FAT; 0 G CARB; SODIUM 190 MG; 0 G FIBER

There are hundreds of types of cheese. Fortunately, all of them are low in carbs and high in fat, which makes them a great fit for the keto diet.

Meat and poultry contain no carbs and are rich in high-quality protein and B vitamins.

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PER SERVING (23 CRISPS): 170 CAL; 10 G PROTEIN; 14 G FAT; 1 G CARB (0 G SUGARS); 330 MG SODIUM; 0 G FIBER

Weight loss is one of the best-known and researched benefits of the keto diet.

Lemon Coconut Bites

Although bottled lemon juice is keto-friendly, try to stick with fresh-squeezed juice. It not only has a fresher taste, but it also still contains all of its nutrients since it’s not processed with added preservatives. MAKES 10 BITES

¼ cup cream cheese, softened 2 tsp lemon juice 1 tsp lemon zest ½ cup coarse almond flour 1 Tbsp coconut flour 4 Tbsp granulated erythritol, divided ½ tsp vanilla extract 1 ⁄8 tsp sea salt

DIRECTIONS 1. Line a baking sheet with parchment paper. 2. Combine all ingredients, except 2 Tbsp erythritol, in a medium bowl and beat with a handheld mixer until smooth. 3. Use a 1¼-inch cookie scoop to form balls. Dip balls in remaining erythritol and roll to coat.

4. Arrange balls on prepared baking sheet. Freeze for 1 hour or until set. Transfer balls to an airtight container and store in refrigerator for up to 2 weeks until ready to eat. PER SERVING: 105 CAL; 3 G PROTEIN; 9 G FAT; 13 G CARB (1 G SUGARS); 91 MG SODIUM; 2 G FIBER

Excerpted from The Everything® Keto Cycling Cookbook by Lindsay Boyers. Copyright © 2019 by Simon & Schuster, Inc. Photography by James Stefiuk. Used with permission of the publisher, Adams Media, an imprint of Simon & Schuster. All rights reserved.

PER SERVING: 90 CAL; 2 G PROTEIN; 8 G FAT; 7 G CARB (1 G SUGARS); 15 MG SODIUM; 5 G FIBER

SPRING 2020 | LIVE NATURALLY

Want to make more keto snacks, like Soft-Baked Keto Pretzels? Visit livenaturallymagazine.com.

PREP LIKE A PRO | KITCHEN

Ask the Chef

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

COURTESY OF CHEF ADAM SACKS, CHEF MEREDITH HAAZ & LAURA THEODORE

What is the difference between extra-virgin olive oil (EVOO) and olive oil?

My kids love quiche, but I’m trying to avoid eggs. What is a good replacement?

EVOO comes from an unrefined “cold” pressing of the olive, without heat or chemicals. It is naturally richer in vitamins, minerals and phytochemicals, and it has a low oleic-acid (free fatty acid) content. Its aroma is more robust, and its hue is a vivid green or gold. The taste can be described as fruity, with distinctive, spicy black-pepper notes. Given the complexity of sensations and a relatively low smoke point, EVOO is usually used in salad dressings or for finishing a hot or cold dish with a drizzle or two. But it’s fine to use for baking or a quick sauté. In comparison, pure or light olive oil undergoes a refined, heat-treated and chemically extracted pressing. The processing increases oleic-acid content, decreases health benefits, and sacrifices aroma, color and taste. However, its smoke point is much higher, so it can be used as an all-purpose vegetable oil for cooking. In other words, it’s an easy plant-based substitute for baking and cooking.

Creating an egg-free quiche is easy and delicious! Start by draining 1 block (about 15 ounces) of extra-firm tofu. Break the tofu into chunks, and add to a blender, with 3 tablespoons nondairy milk, 2 teaspoons tamari, 1 teaspoon ground turmeric, 2 teaspoons olive oil, and any other dried herbs or spices you like. Blend until smooth, transfer to a bowl, and fold in 3⁄4 cup of shredded, nondairy cheese. Stir in extras like chopped onions, peppers, spinach or mushrooms. Pour the tofu mixture into a partially baked and cooled 9-inch piecrust. (For gluten-free, crustless quiche, pour the tofu mixture directly into a generously oiled 9-inch pie plate.) Bake at 350° for 35 to 45 minutes, until quiche starts to crack. Let cool 20 minutes. Carefully slice into wedges (quiche will be soft when warm), or refrigerate 6 hours and serve cold (quiche will firm up, once chilled).

Chef Adam Sacks is a chef instructor and sports dietitian at Johnson & Wales’ College of Culinary Arts in Denver, where he specializes in therapeutic/functional, plant-based and high-performance cuisines. He has also cooked for top-level athletes at two Olympic Games. Visit his Instagram @JWU_vegcuisine.

Laura Theodore is a celebrity vegan chef and award-winning cookbook author. She is also co-creator of the Jazzy Vegetarian cooking series on public television and host of Jazzy Vegetarian Radio, a weekly podcast on Unity Online Radio. Her latest cookbook is Vegan for Everyone (Scribe, 2020).

A dam sacks

laura

t heodore

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

If I’m cooking plant-based, what are the most important pantry staples to keep on hand? These are my go-to items: Legumes. From black beans and chickpeas to red, green and black lentils, legumes can become the basis for many plant-based meals. Home-cooked beans will taste best, but canned are great for convenience. Lentils cook quickly and can be added to soups, salads and curries. Grains. Black and red rice, quinoa, and millet are full of fiber and protein and can be paired with veggies and dressings for an easy, satisfying meal. Nuts/seeds/dried fruit. Nuts can be turned into plant-based cheeses; chia seeds can be used in place of eggs as a binding agent; raisins and cranberries give a subtle sweetness when needed. Nutritional yeast. Savory and cheesy, it provides an added layer of umami richness to soups and stews and is especially good for homemade kale chips and popcorn. Tahini. A necessity when making hummus. Plus, it’s a great base for dressings and sauces. Spices. Cumin, curry powder, chili powder, garlic and onion powders, and dried oregano make meals come to life. Maple syrup. A natural sweetener that is great for baking, as well as sauces and dressings.

meredith haaz

Chef Meredith Haaz at The Ranch 4.0 at Four Seasons Hotel Westlake Village in California is co-author of Food Food Food, a plant-based cookbook hitting shelves this spring. LIVENATURALLYMAGAZINE.COM

K I T C H E N | M E E T T H E FA R M E R S

From Field to Plate

In the rush and busyness of daily life, we seldom get to stop and think about where our groceries come from. Meet two wonderful, hardworking farmers behind the food we eat. B Y N A N C Y C O U LT E R - P A R K E R

s you walk through grocery store aisles, do you ever wonder where the food comes from? We do! Welcome to the first of our series on farmers who put in the sweat and toil to grow the ingredients that end up on our tables. These are the people who have chosen to be stewards of the land, advocates for animal welfare and the glue for communities that other businesses may have abandoned. Here are the tales of two farmers whose products you’ll find on store shelves.

AT WHITE OAK PASTURES, HUMANE TREATMENT OF THE FARM ANIMALS—INCLUDING GOATS, COWS, HOGS, SHEEP, RABBITS, CHICKENS, DUCKS AND TURKEYS—IS A TOP PRIORITY.

. MEET

The owner of White Oak Pastures took a chance on a new way of farming that is paying dividends for his family, his community and the environment.

When Will Harris talks, it’s hard not to lean in, because he's so thoughtful about what he has to say. It’s also because his Southern drawl is so thick; if you aren’t from that part of the country, you have to listen carefully to make sure you’re hearing him right. Harris’ 3,000-plus-acre farm, White Oak Pastures, is based in Bluffton, Ga., located in Clay County, the poorest county in the state. The farm employs more than 160 people, who made over twice the county average in pay last year. But Harris is quick to point out it wasn’t always that way.

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COURTESY WHITE OAK PASTURES, HORIZON ORGANIC

WILL S HARRI

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White Oaks Pastures is 152 years old. Harris is the fourth-generation farmer; his daughters and grandchildren, who also live on the farm, make it a six-generation family business. But up until the mid-1990s, Harris had only three minimum-wage employees and a monoculture commodity operation of cattle. He decided to take a chance and transition his operation to a living ecosystem, where humanely treated animals live in a symbiotic relationship with one another. “The three tenets of our farming practices focus on regenerative land management, humane animal husbandry or animal welfare, and revitalizing and enriching our local rural community,” Harris says. Today, Harris and his family raise cows, hogs, sheep, goats, rabbits, chicken, turkeys, ducks, organic vegetables—and the list goes on. The farm enforces a zero-waste production system, in which all parts of the animal are used. His daughter calls this “radically traditional” farming. Whatever you call it, Harris says, “it is the best feeling in the world. I love what I do. I feel blessed.” What is now proving to be even more radical is that the farm just underwent a life-cycle analysis, which showed that it sequesters 3.5 pounds of carbon dioxide for every pound of grass-fed beef it produces. In other words, the farm stores more carbon in its soil than its animals emit during their lifetime. “We are a carbon sink and becoming part of the solution for climate change,” Harris says. In addition to selling online and to local markets, the farm sells meat and products into Kroger. General Mills uses the farm’s meat in its Epic bars. “I talk to a lot of consumers that are very pleased that there are farmers like us who are farming with a higher degree of regard for the animals, land and community,” Harris says, “and they wonder how there can be more farmers who farm like White Oak Pastures.” He notes that the more support and demand for this kind of product in the marketplace that comes from consumers, the more farming practices will improve. Want to check out the farm for yourself? Book a stay in one of White Oak Pastures’ six cabins. The farm also offers tours, has a store and runs a restaurant that serves meals three times a day, seven days a week. “It’s advanced-level transparency,” Harris says. More at whiteoakpastures.com.

MEE

THE S ZIMBA

ED AND MELANIE ZIMBA

Owners of the first organic dairy farm in Michigan say once they learned of the benefits of organic, there was no turning back. Ed Zimba of Zimba Dairy is a second-generation farmer. He likes to say he’s been farming legally since he was 18, because he was raised working on his dad’s dairy farm, which he eventually took over. But Zimba’s way of farming is quite a bit different from how his dad ran things. In the 1990s, Ed and his wife, Melanie, decided to transition the farm to organic, becoming the first organic dairy farmers in Michigan. It took three transition years to qualify as USDA-certified organic, which is a way of producing dairy products without the use of pesticides, synthetic fertilizers or antibiotics. Although the Zimbas were an anomaly among farmers when they transitioned, he says the decision was easy. “When we started understanding about soil health and the life and living organisms in the soil and how that relates to crops, healthy cows and back to healthy people, we realized we could never go back to another way.” He adds, “We are what we drink and eat. Good food and milk is good medicine.” The Zimbas now have two dairies in Deford, Mich. Together, they have approximately 1,000 cows and farm roughly 3,700 acres with 500 to 600 acres currently in pasture. Both dairies are certified organic, as well as certified grass-fed under the American Grassfed Association, which means their cows have even more days out in pasture

than organic certification requires, and a large percentage of their cows’ feed comes from grass. “It’s just another level of doing a better-quality job,” Zimba says. Grass-fed milk contains higher levels of anti-inflammatory omega-3 fatty acids, conjugated linoleic acids (CLAs) and antioxidants than regular milk. Zimba says he loves the challenge of trying to improve mineral levels in his farms’ soil and the nutrient levels in the milk his cows produce. His hard work has not gone unnoticed. The Zimbas have partnered with Danone’s Horizon Organic for just over two decades, and their organic grass-fed milk is used in Horizon Organic’s certified-organic, grass-fed milk products. And these days, Zimba Dairy is not as much of an anomaly. “Now we have organic farmers around us because of what we do. When we started 30 years ago, we were looked at like we were crazy. But now other farmers are asking questions,” Zimba says. Noting that the results of organic farming have included improved soil health, more worms and more biological activity in the soil, as well as healthy cows that live longer, Zimba says, “I think organic is the future for the younger generation of farmers. The more we do this the better we can do—for healthy people and the planet.” More at horizon.com/ our-farmers/zimba-dairy. LIVENATURALLYMAGAZINE.COM

Spring greens provide a myriad of beneficial micronutrients, including folate, iron, calcium and vitamin K.

THE

GO FOR GREENS

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Loaded with fiber and nutrients, spring greens are a great way to detox from the heavier fare of winter. Here are four recipes to try, inspired by the flavors of India. TURN TO PAGE 20 FOR RECIPES.

SPRING 2020 | LIVE NATURALLY

SWISS CHARD, CASHEW AND DATE SAUTÃ&#x2030;

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LEMONARUGULA BASMATI RICE

FAST & FLAVORFUL P22 HEALTHY KITCHEN P26

DID YOU KNOW?. Spring greens help cleanse your gut from byproducts of digestion following a winter diet of heavy foods. Because greens are low in calories yet high in fiber, they are the perfect tool to assist with this natural detoxification process.

KALE AND ZUCCHINI PAKORA

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

CREAMY CURRIED GREEN APPLE, CAULIFLOWER AND SPINACH STEW

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SERVES 8

1 Tbsp canola oil 1 yellow onion, diced 3 garlic cloves, minced roughly 2 carrots, peeled and diced roughly 2 Granny Smith apples, diced roughly 1 head cauliflower, chopped roughly 1 cup crimson or green lentils 2 tsp curry powder 2 tsp coriander 2 tsp chili powder 1 tsp salt 1 tsp turmeric ½ cup coconut milk 2 cups tomato puree 1 cup low-sodium vegetable stock 3 cups spinach, woody stems removed Salt and fresh ground black pepper, to taste DIRECTIONS 1. Preheat a large pot over medium heat; add oil. Add fruit and vegetables (except spinach), lentils and dry spices. Sauté 2–3 minutes, until onions are translucent. 2. Add coconut milk, tomato puree and stock; allow to simmer until vegetables and lentils are soft enough to puree. 3. Remove half of contents of hot soup to a blender, and puree; then add back to remaining soup. Mix well, and add spinach; stir until spinach is wilted. Season with salt and pepper to taste. PER SERVING: 371 CAL; 12 G PROTEIN; 15 G FAT; 47 G CARB (10 G SUGAR); 395 MG SODIUM; 5 G FIBER

Kale and Zucchini Pakora SERVES 8

1 cup whole-wheat flour ½ yellow onion, small to medium diced 3 zucchini, small to medium diced 2 cups kale, woody spine removed, chopped well 2 garlic cloves, minced well 1 jalapeno, seeded, insides removed and diced well 3 Tbsp cilantro, fresh, chopped well 1 tsp ginger 1 Tbsp turmeric 1 Tbsp curry 2 tsp coriander 2 tsp lemon zest 2 tsp salt ½ cup water 1 cup nonfat Greek yogurt DIRECTIONS 1. Preheat oven to 375°. Add all ingredients except water and Greek yogurt in a large bowl; mix well. 2. Slowly incorporate water, and continue mixing until all water is added and dough can easily form a ball in your hand. Dough will be slightly tacky. NOTE: If mixture is too dry, add more water. If mixture is too wet like pancake batter, add more flour. Set aside in refrigerator for 20 minutes. 3. Remove from refrigerator, and form 2-inch balls using a large spoon or ice-cream scoop. Place on well-greased sheet pan or sheet pan lined with parchment paper. Place in oven for 15–20 minutes or until golden brown. Flip once to ensure even browning. 4. Serve with Greek yogurt. PER SERVING: 153 CAL; 6 G PROTEIN; 3 G FAT; 28 G CARB (1 G SUGAR); 267 MG SODIUM; 3 G FIBER

Live Naturally is excited to partner with Johnson & Wales University (JWU). Chef Adam Sacks 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. @ JOHNSONANDWALES @ JWU_VEGCUISINE

SPRING 2020 | LIVE NATURALLY

Lemon-Arugula Basmati Rice SERVES 8

2 Tbsp canola or peanut oil 1 tsp mustard seed 1 Tbsp red chilis, fresh, finely chopped 2 tsp turmeric 2 tsp cumin 1 tsp coriander 2 tsp salt 1 Tbsp lemon zest, fresh 1 Tbsp garlic, fresh, minced well 2 cups basmati rice, rinsed well to remove debris and loose starch ¼ cup lentils, crimson or green 2 cups arugula 2 cups vegetable stock 2 bay leaves 1 oz lemon juice, fresh DIRECTIONS 1. Preheat oven to 375°. In a preheated, medium-sized, ovenproof pot, add oil, and then spices, lemon zest and garlic. Sauté until very aromatic.

4. Cover pot with lid or foil, and place in oven for 30 minutes or until rice is cooked and moisture has been absorbed. 5. Serve with a drizzle of fresh lemon juice. PER SERVING: 153 CAL; 4 G PROTEIN; 5 G FAT; 23 G CARB (1 G SUGAR); 245 MG SODIUM; 3 G FIBER

Swiss Chard, Cashew and Date Sauté SERVES 8

2 Tbsp coconut oil 1 Tbsp garlic, minced roughly 3 bunches Swiss or rainbow chard, woody stems removed, chopped roughly, 1 cup cashews, roasted (unsalted preferred but not necessary) 1 cup dates, fresh, seeded and chopped roughly Salt and fresh ground black pepper, to taste DIRECTIONS 1. Heat large sauté pan over medium heat, and add oil. Once oil is hot, add remaining ingredients.

2. Add rice, lentils and arugula, and stir until well-coated with spices.

2. Sauté until greens are wilted; season to taste with salt and pepper.

3. Add stock and bay leaves; stir once or twice.

PER SERVING: 351 CAL; 6 G PROTEIN; 15 G FAT; 48 G CARB (32 G SUGAR); 125 MG SODIUM; 6 G FIBER

SHUTTERSTOCK

Creamy Curried Green Apple, Cauliflower and Spinach Stew

OUR CANVAS, YOUR CREATIVITY Start with Barilla pasta, add your favorite ingredients—seasonal vegetables, fresh herbs, flavorful cheeses—and create a masterpiece you and your family will love. ®

Your favorite Barilla pasta cut ®

Buon Appetito! herbs and vegetables UNBOX THE POTENTIAL BARILLA.COM

Product selection varies by store.

ALL-IN-ONE Meals in a bowl are a convenient and clever way to mix all your favorite ingredients together— and they’re as pretty as they are nutritious. BY GENEVIEVE DOLL

THE SPRING FLING

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Makes great leftovers, because the flavors improve over time.

Israeli couscous, also known as pearl couscous, is a toasted pasta developed in Israel in the 1950s when rice was scarce. The texture is firm and chewy with a mild flavor, making it an excellent foundation for any bowl or soup. SERVES 4 2 cups water 1 2⁄3 cups Israeli couscous ¾ tsp salt 1 cup frozen peas 1 ⁄3 cup pumpkin seeds 1 cup crumbled feta 1 cup quartered

artichoke hearts ½ cup loosely packed mint, torn DRESSING 6 Tbsp lemon juice 6 Tbsp olive oil ¾ tsp salt ¼ tsp maple syrup

SPRING 2020 | LIVE NATURALLY

DIRECTIONS 1. Bring water to a boil in a medium saucepan. Add couscous and salt; cover, and reduce heat to low. Simmer 8–10 minutes, stirring occasionally until water is absorbed. Turn off heat, add peas, and steam with lid on for 5 minutes. Remove from heat, and uncover to cool to room temperature. 2. Heat a small sauté pan over medium heat. Add pumpkin seeds, and

toast for about 3 minutes, stirring frequently until lightly browned. 3. Combine all dressing ingredients in a half-pint jar, and shake well to emulsify. 4. Divide couscous into four bowls, and drizzle generously with dressing. Top with feta, artichoke hearts, pumpkin seeds and mint. PER SERVING: 598 CAL; 20 G PROTEIN; 43 G FAT; 37 G CARB (7 G SUGARS); 1338 MG SODIUM; 7 G FIBER

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

THE NIÇOISE The French-composed salad originating in Nice, France, takes on a new form—bowl-style. Enjoy a delectable blend of flavors and textures in each bite. SERVES 4 4 eggs ½ lb green beans, trimmed, 1-inch pieces 5 oz baby spring mix 2 (5 oz) cans tuna ½ cup pitted olives

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

DRESSING 1 ⁄3 cup olive oil ¼ cup white wine vinegar

2 tsp dried dill 1 tsp stone-ground mustard ¾ tsp salt ¼ tsp honey

DIRECTIONS 1. Place eggs in a small pot. Cover with several inches of water and a lid. Bring to a boil; then turn off heat, and let sit covered for 8 minutes. 2. Meanwhile, prepare a medium pot with several inches of water and a steamer basket. Add beans, cover, and cook over low heat for 7 minutes, until beans are bright green and tender. Remove lid to cool slightly. 3. Drain eggs, and place in an ice bath for 5 minutes; remove shell. Slice in half.

4. Combine all dressing ingredients in a half-pint jar, and shake well to emulsify. In a medium bowl, toss spring mix and beans with dressing. 5. Divide spring mix into four shallow bowls, and top with flaked tuna, olives and egg halves. PER SERVING: 716 CAL; 24 G PROTEIN; 66 G FAT; 7 G CARB (2 G SUGARS); 849 MG SODIUM; 2 G FIBER

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Prep salad ahead of time for a ready-to-go lunch; wait to dress until serving.

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THE PICCATA Chicken piccata gets a glow-up in this enticing pasta bowl. If you enjoy lemon pepper flavor, be extra generous when adding freshly ground pepper to the breading. SERVES 4 2 medium chicken breasts, about 1½ lbs ¼ cup white flour Zest of 1 lemon 1½ tsp salt, divided Freshly ground pepper 5 Tbsp salted butter 4 cups uncooked rotini 1 bunch asparagus, bottoms trimmed, 2-inch slices ½ cup chicken or vegetable stock

3 Tbsp capers 2 Tbsp lemon juice ¼ cup chopped parsley Grated Parmesan, for garnish

DIRECTIONS 1. Slice chicken breasts in half widthwise, achieving two thin slices per breast. 2. In a shallow dish, combine flour, lemon zest, 1 tsp salt and pepper. Coat each piece of chicken in flour mixture. 3. In a large sauté pan, melt butter over medium-high heat. Add chicken, and cook 3 minutes on each side, until lightly browned. Reduce heat if needed, so butter does not burn. 4. Meanwhile, bring a medium pot of water to boil, and cook pasta according to package directions.

5. Add asparagus, stock, capers and remaining ½ tsp salt to sauté pan, and cover with a lid. Simmer on low 5 minutes, until chicken is cooked through. 6. Remove chicken, and slice into ½-inch strips on the diagonal. Return to sauté pan, and stir in lemon juice and parsley. 7. Drain pasta. Top pasta with chicken, asparagus, lemon butter sauce and Parmesan. PER SERVING: 618 CAL; 47 G PROTEIN; 26 G FAT; 50 G CARB (4 G SUGARS); 1583 MG SODIUM; 7 G FIBER

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Snap off bottom section of asparagus stalks to easily remove tough ends.

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

Try Simple Truth Organic Garlic, Onion and Parsley Seasoned Croutons

THE CREAMY GARDEN 1 cup water ½ cup apple cider vinegar 1 Tbsp coconut sugar 1½ tsp salt 1 medium red onion, thin half-moons 5 oz baby spinach 1 (15-oz) can lentils, drained and rinsed 1 bunch radishes, thin rounds ½ medium cucumber, sliced in half-moons 1 cup croutons

Tangy, quick-pickled onions complement an irresistible vegan ranch dressing. Use extra pickled onions on tacos, sandwiches or in a grain-based salad. They will last up to two weeks in the refrigerator. SERVES 4 DRESSING ¾ cup water 2 ⁄3 cup roasted, unsalted sunflower seeds 3 Tbsp lemon juice 1 Tbsp apple cider vinegar 1 tsp garlic powder 1 tsp onion powder ¾ tsp salt ¼ cup minced parsley

DIRECTIONS 1. In a medium bowl, whisk together water, apple cider vinegar, coconut sugar and salt. Add red onions, and submerge for at least 30 minutes. 2. Add all dressing ingredients, except parsley, to a blender, and blend on high for at least 1 minute, until dressing is very creamy. Stir in parsley. 3. Remove about ½ cup onions from pickling liquid,

and roughly chop. Refrigerate remaining onions in liquid for another use. 4. Divide spinach into four shallow bowls. Top with lentils, radishes, cucumber, croutons, pickled onions and a generous serving of dressing. PER SERVING: 697 CAL; 30 G PROTEIN; 37 G FAT; 76 G CARB (22 G SUGARS); 1521 MG SODIUM; 18 G FIBER NUTRITIONAL VALUES CALCULATED AT HAPPYFORKS.COM/ANALYZER

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Vegan

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DELICIOUS

CHOCO TURMERIC REFRESHER

It’s so easy to create your own plant-based milk! Enjoy a guilt-free indulgence with this cashew-based beverage, chock-full of healthy fats, anti-inflammatory turmeric and magnesium-rich cocoa. Go the extra distance, and add one of my favorite superfoods: maca powder. SERVES 4

1 cup raw cashews 3 cups water, divided 4 medjool dates, pitted ¼ cup maple syrup, additional pitted dates or desired sweetener to taste 3 Tbsp cocoa powder or raw cacao powder 1 tsp ground turmeric ¼ tsp ground cardamom Pinch of ground black pepper 1 tsp maca powder, optional ½ tsp vanilla extract, optional

SPRING 2020 | LIVE NATURALLY

DIRECTIONS 1. Place cashews in a large bowl with ample water to cover. Allow to sit 20 minutes, up to 1 hour. Drain, and rinse well. Discard water. 2. Transfer cashews to a strong blender* with 2 cups of water, and blend until creamy. Add additional cup of water, and blend well. If you have a strong blender, you should have a completely creamy liquid. 3. Add remaining ingredients, and blend well. Serve chilled. VARIATIONS: Replace cashews with other nuts and seeds, such as almonds, walnuts, pumpkin seeds or sunflower seeds. For optimal consistency, pour through a strainer

or seed-and-nut-milk bag in step one. *If you do not have a strong blender, add dates along with cashews in step two and blend well. Pour blended milk through a fine-mesh strainer or seed-and-nut-milk bag to strain out bits of cashews and dates. Return milk to blender, and follow rest of instructions. HOVER YOUR PER SERVING: 529 CAL; 9 G PROTEIN; 34 G FAT; 55 G CARB (34 G SUGARS); 199 MG SODIUM; 5 G FIBER

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

’t miss You won r dairy in to the mea plant-based r u these fo reated just for c recipes rally readers by f u t a an che Live N ing veg hor n in w d ut a wa r kbook a and coo Reinfeld. Ma r k

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

MAPLE-ROASTED TEMPEH WITH HEMP-SEED PESTO STREET TACOS Tempeh, a protein-rich, soy-based product originating in Indonesia, is like a healthier tofu. With a hearty and nutty flavor, the tempeh in this recipe is marinated and roasted. Served in a mini tortilla with a zesty hemp-seed pesto, it’s a wonderful starter course. Serve in larger tortillas, and you have a power lunch on the go. MAKES 6 TACOS

TEMPEH 8 oz original Lightlife tempeh, cut into ½-inch cubes 1½ Tbsp safflower, sunflower or olive oil, or water 1 Tbsp wheat-free tamari soy sauce 1 Tbsp maple syrup ¼ tsp liquid smoke, optional HEMP-SEED PESTO 1 cup fresh basil, firmly packed (about 2 oz) ¼ cup olive oil 2 Tbsp hemp seeds 1 clove garlic, minced 1 Tbsp freshly squeezed lemon juice ½ tsp sea salt, or to taste ⁄8 tsp ground black pepper

⁄8 – ¼ tsp crushed red pepper flakes

1½ Tbsp nutritional yeast FILLING 6 mini tortillas ¼ cup baby arugula 3 Tbsp shredded purple cabbage 2 Tbsp diced fennel bulb 2 Tbsp grated and shredded carrots In summer 2020, Reinfeld will open the Vegan Fusion Culinary Academy in Boulder, Colorado. The facility is the culmination of his dream to bring mindfulness, passion and compassion to the culinary world by encouraging more people to discover the pleasures and benefits of plant-based cooking. More at veganfusionacademy.com.

DIRECTIONS 1. Preheat oven or toaster oven to 375°. Place all tempeh ingredients on a small baking sheet; toss well until tempeh is evenly coated. Allow to sit 5 minutes, up to 30 minutes. Toss again, and place in oven. Cook 20 minutes, stirring tempeh after 10 minutes. 2. While tempeh is cooking, prepare pesto. Place all ingredients in a blender or small food processor; blend or process until smooth. Transfer to a small bowl. 3. Prep taco fillings. You can also optionally warm tortillas in oven or a dry sauté pan over medium-low heat.

4. When tempeh is done, place arugula on tortillas. Add tempeh, top with a dollop of pesto, add cabbage, fennel and carrots, and enjoy!

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VARIATIONS: You can replace tempeh with extra-firm or superfirm tofu. Get creative with your taco fillings by adding different colorful veggies and/or toasted nuts or seeds. PER SERVING: 437 CAL; 14 G PROTEIN; 27 G FAT; 37 G CARB (6 G SUGARS); 725 MG SODIUM; 4 G FIBER NUTRITIONAL VALUES CALCULATED AT HAPPYFORKS.COM/ANALYZER.

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TRUFFLED SHALLOTSTUFFED MUSHROOMS A plant-based lemon-butter sauce puts these flavorful stuffed mushrooms over the top. Add more or less truffle oil, depending on its potency—and how much you love truffles. Enjoy as an appetizer or side dish. MAKES 12 MUSHROOMS

12–14 medium-large cremini mushrooms ¼ cup water 1 Tbsp freshly squeezed lemon juice ½ Tbsp olive oil, optional Pinch of sea salt and ground black pepper FILLING 1 Tbsp olive oil ¼ cup minced shallot ½ cup tightly packed diced mushroom stems 2 Tbsp finely chopped walnuts ¼ tsp ground nutmeg ⁄8 tsp sea salt

Pinch of cayenne pepper Pinch of ground black pepper ¼ tsp minced fresh dill ¼ tsp truffle oil SAUCE 2 Tbsp Earth Balance or other plant-based butter 2 tsp freshly squeezed lemon juice ¼ tsp truffle oil ¼ tsp minced fresh dill ⁄8 tsp sea salt

Pinch of ground black pepper GARNISH 1½ Tbsp minced fresh chives 1 Tbsp minced red bell pepper White sesame seeds

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SPRING 2020 | LIVE NATURALLY

DIRECTIONS 1. Preheat oven to 375°. Clean mushrooms with a mushroom brush or a clean, slightly damp cloth. Remove stems. Place 12 of the mushrooms in a small casserole dish or baking sheet. Cut off very bottom portion of stems, and discard. Dice remaining stems, plus the two whole mushrooms if necessary to yield ½ cup, and set aside for use in the filling. 2. Add water, 1 Tbsp lemon juice and ½ tablespoon olive oil, if using, to the pan with mushrooms; toss well. Top with a pinch of salt and pepper. 3. Prepare filling. Place a small sauté pan over medium-high heat; add 1 Tbsp olive oil. Add shallots, and cook 2 minutes, stirring constantly. Add diced mushrooms and remaining filling ingredients, except dill and truffle oil; cook 3 minutes, stirring frequently. Add dill and truffle oil; stir well. Taste, and add more salt if necessary. 4. Stuff mushrooms with filling, place in oven, and bake until mushrooms are just tender, approximately 15–20 minutes, depending on size of mushrooms. After 10 minutes, use a spoon to drizzle some of the liquid in the pan on the mushrooms to keep them moist. 5. While mushrooms are cooking, prepare sauce. Place a small sauté pan over low heat. Add Earth Balance, and allow to melt. Add remaining ingredients and stir well. 6. When mushrooms are done cooking, carefully place on a serving dish. Drizzle with sauce, and top with chives, red pepper and white sesame seeds before serving. PER SERVING: 48 CAL; 1 G PROTEIN; 5 G FAT; 1 G CARB (1 G SUGARS); 210 MG SODIUM; 0 G FIBER

CAULIFLOWER ALFREDO

Tender on the inside and crunchy on the outside, these roasted and breaded cauliflower cutlets create a satisfying main course when served with a luscious and creamy dairy-free Alfredo sauce. There is enough sauce for a double recipe of cutlets or to stir into cooked pasta. YIELDS 3-4 CUTLETS

CAULIFLOWER CUTLETS 1 medium/large cauliflower head ½ cup water 1½ Tbsp olive oil 1½ Tbsp freshly squeezed lemon juice 1½ tsp Italian spice mix, divided ½ tsp sea salt, divided ¼ tsp ground black pepper ½ cup unsweetened soy or almond milk (try Silk brand) ½ cup flour ½ cup panko breadcrumbs Pinch of crushed red pepper flakes, optional

PHOTO CREDIT

ALFREDO SAUCE 2½ cups unsweetened soy milk ½ cup roasted, unsalted cashews 3 Tbsp nutritional yeast

1 clove garlic, minced 1 tsp Italian spice mix ½ tsp wheat-free tamari soy sauce ¼–½ tsp sea salt, or to taste ⁄8 tsp freshly ground black pepper 1

⁄8 tsp crushed red pepper flakes 1

½ cup grated vegan mozzarella-style cheese, tightly packed (try Daiya) 1 Tbsp freshly squeezed lemon juice 1½ Tbsp finely chopped, fresh flat-leaf parsley 1½ Tbsp fresh basil chiffonade GARNISH 9 cherry tomatoes, halved ¼ cup thinly sliced green onion Parsley sprigs ½ tsp black sesame seeds

DIRECTIONS 1. Prepare cauliflower. Preheat oven to 400°. Cut off very bottom of cauliflower, and remove outer leaves. Carefully cut cauliflower vertically into 1-inch cutlets. You should be able to cut three or four cutlets. Save loose florets for another dish. Place water, olive oil, lemon juice, 1 tsp Italian spice mix, ¼ tsp salt and black pepper in a nonstick casserole dish or baking sheet that will fit the cutlets; stir well. Add cutlets, flip once, and place in oven. Bake 30 minutes or until just tender. Do not overcook. 2. Meanwhile, pour soy milk in a shallow dish that will fit one cauliflower cutlet. Place flour in another shallow dish the same size. Place breadcrumbs, remaining ½ tsp Italian spice mix, remaining ¼ tsp salt and red pepper flakes, if using, in another dish of similar size; mix well. 3. Prepare sauce. Place soy milk, cashews, nutritional yeast and garlic in a strong blender; blend well. (If you do not have a strong blender, you can soak cashews in a bowl with ample water to cover for around 30 minutes

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to soften them. Rinse and drain well before adding to blender.) Transfer to a sauté pan over medium-high heat. Add remaining ingredients except lemon juice, parsley and basil, and cook 10 minutes, stirring frequently. Do not allow to boil. Reduce heat to low. Add lemon juice, parsley and basil; stir well. 4. When cutlets are done, remove from oven and allow to cool slightly. One by one, carefully (they can be fragile) set in bowl with flour, coating only one side. Dip same side into bowl with soy milk; then dip same side into bowl with breadcrumbs. Return to baking sheet or casserole dish. Use remaining breadcrumbs to thoroughly coat top of cutlets. Return to oven, and bake 5 minutes. Place oven on high broil, and broil 5 minutes or until breadcrumbs are nicely browned but not burned. Top with sauce, cherry tomatoes, green onion, parsley sprigs and black sesame seeds before serving. PER SERVING: 536 CAL; 24 G PROTEIN; 29 G FAT; 50 G CARB (18 G SUGARS); 1359 MG SODIUM; 8 G FIBER

LIVENATURALLYMAGAZINE.COM

Boost Your

IMMUNITY Spring into health with these five natural supplements. BY RADHA MARCUM

our immune system is made up of a network of cells, tissues and organs that work together to guard the body against infection and maintain overall health. While you may pay more attention to your immune health during the winter months, when colds and flu are prevalent, the truth is that your immune system has to work hard all through the year to protect you 24/7 from bacteria, viruses and other “foreign” invaders that enter through your skin, airways or digestive system.

SHUTTERSTOCK

Your body fights invaders in two ways: innate immunity (physical barriers, such as skin, stomach acid, mucus) and adaptive immune responses (antibodies and specialized blood cells). Healthy immune function often suffers when we eat too many processed foods, especially refined sugar, or when we encounter environmental toxins, says Sheila Kingsbury, N.D., R.H., and chair of botanical medicine at Bastyr University in Kenmore, Wash. Fortunately, there are many ways to strengthen immunity. Ample rest and exercise, and eating a well-rounded diet with plenty of antioxidant-rich fruits and vegetables—especially those with deep color, such as berries, dark leafy greens, and red and orange root vegetables—help keep your immune system in tip-top shape. Also, Kingsbury recommends these supplements for extra immune support to carry you healthfully through the change of seasons. »

SPRING 2020 | LIVE NATURALLY

S U P P L E M E N TA L H E A LT H C A R E | B O O S T

ELDERBERRY. The dark, round berries of the Sambucus nigra plant have been used for centuries to treat respiratory illnesses, partly because they contain anthocyanin, a potent antioxidant. “Elderberry has antiviral properties, tones the immune system and supports healthy mucous membranes,” Kingsbury says. “This is a safe, adaptable remedy.”

PROBIOTICS. According to research, healthy gut microflora (bacteria)—also known as probiotics— regulate the immune response and help the body resolve problems faster, Kingsbury says. These helpful bacteria fight off bad bugs and viruses, and keep inflammation in check, another plus for immunity because inflammation is the body’s normal response to injuries or infections. How to take: Opt for probiotic-rich foods, such as yogurt or kefir with “live and active cultures,” sauerkraut, tempeh, miso and fermented nondairy beverages—plus prebiotic fiber in plant foods, such as roots and green leafy vegetables, which helps probiotics flourish. Add in probiotic supplements during and after illness. Look for: Certain probiotic strains will likely work better for your particular body than others. It may take some trial and error, Kingsbury says. Opt for refrigerated products clearly labeled with specific strains; talk to the expert at your store about what’s right for you.

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How to take: Kingsbury recommends a teaspoon of syrup daily to beef up the immune system. If you get ill, increase the frequency to 3–4 times per day. Look for: Honey-, sugar- or glycerin-based elderberry syrups; elderberry lozenges and teas; and elderberry as a component of complementary herb mixtures. Do not give honey-based syrups to infants 12 months or younger.

ASTRAGALUS. A popular herb in traditional Chinese medicine, astragalus battles bacteria, viruses and stress. “I recommend this herb particularly for people who get more than four to six colds per year,” Kingsbury says. Initial research on the herb shows that astragalus may work by stimulating and bolstering the immune system. How to take: To reach full efficacy, astragalus should be taken for three to six months in tincture or glyceride form. Take 1 teaspoon per day for prevention, more if you’re feeling sick. For adults, Kingsbury recommends astragalus in combination with eleuthero (Siberian ginseng), at 1⁄2 to 1 teaspoon per day. Take eleuthero only in the morning because it can have a stimulating effect similar to caffeine.

MUSHROOMS. In recent research, medicinal mushrooms—such as reishi, shiitake and turkey tail, among others—have been found to stimulate white blood cell production and boost immunity. The betaglucans in most mushrooms strengthen the immune system, and mushrooms’ polysaccharides modulate immunity. “Mushrooms are good for long-term and major episodes of illness, from colds to cancer,” Kingsbury says. How to take: Mushrooms are most easily taken in capsules. Take 1–4 capsules per day, depending on the severity of illness. Mushrooms are safe to take long-term. Look for: Supplements with a combination of mushroom species.

OMEGA-3. FATTY ACIDS. Long revered for anti-inflammatory effects, omega-3s also balance the immune system, increasing or reducing immune response as needed. In one recent study, mothers who consumed 400 mg DHA (a popular omega-3) during pregnancy significantly reduced the likelihood that their children would catch colds during the first month after birth. How to take: For general immune support, supplement with a 1,000-mg omega-3 fatty acid combination daily. Kingsbury recommends 1 tablespoon of cod liver oil, for example. Look for: Fish oil supplements containing at least 300 mg EPA that are independently verified free of mercury and other contaminants.

Look for: Well-known brands with independently verified ingredients. LIVENATURALLYMAGAZINE.COM

TRY Wonderful Watercress

This microgreen is small but mighty, adding a superfood component to many a dish.

Ofte garnish n delegated a , s so muc watercress de a superfo h more. This serves o “ flavor, is d, with a spic secret” includin loaded wit y, peppery cup con g vitamins A h nutrients, t , licious ains 106 perce C and K (one wil nt it as an ted in this spic DV). It’s deherb to y dish. U dressin f gs, too, lavor sauces o se o r r add to favorite smooth your ie.

BY DINA DELEASA-GONSAR

Spicy Noodles with Watercress and Ginger Pork Balls SERVES 3-4

GINGER PORK BALLS 1 lb ground pork ¼ tsp white pepper ¼ tsp sugar ¼ tsp onion powder 1 tsp kosher salt 1 tsp ginger, grated 1 Tbsp shallot, minced ½ Tbsp scallions, finely chopped 1 Tbsp avocado or olive oil, plus more as needed

@ DISHITGIRLDINA

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

SPRING 2020 | LIVE NATURALLY

FUN FACT Watercress is an aquatic plant related to mustard, broccoli and wasabi.

DIRECTIONS 1. In a medium-sized bowl, add all ingredients for pork balls, besides oil. Combine ingredients with your hands, making sure shallots and scallions are distributed throughout mixture. 2. Put a little oil on your fingers to help with pork sticking to your hands. Pinch off a small amount of pork, roll into a ball and set aside on a plate. Repeat with remaining mixture, which makes 12-15 balls; set aside. 3. Drizzle avocado oil in a large pot, over medium-high heat. Once oil is hot, add pork balls, being careful not to crowd the

pan. Fry in batches, until balls are brown on all sides, turning once; about 5 minutes. Set aside. 4. In same pan, add ginger and shallots. Add more oil if pan is too dry after frying. Sauté until fragrant, about 2 minutes. 5. Add fish sauce and vinegar, stirring 1 minute. 6. Add stock, lemongrass and lime zest. Stir and bring to a simmer. Add pork balls. Cover, and let gently simmer about 10 minutes. 7. Uncover and bring to a boil. Add ramen noodles and boil 5 minutes.

8. Meanwhile, in a small bowl, whisk together sambal oelek and soy sauce. Add to pot, stirring gently. Remove lemongrass from pot and turn off heat. 9. Add watercress, stirring gently, letting it wilt. 10. Serve noodles in shallow bowls, dividing equally and adding extra broth to the bowls. Top with cucumbers, sesame seeds and additional sprigs of watercress, if desired. PER SERVING: 594 CAL; 8 G PROTEIN; 68 G FAT; 5 G CARB (1 G SUGARS); 322 MG SODIUM; 1 G FIBER NUTRITIONAL VALUES CALCULATED AT HAPPYFORKS.COM/ANALYZER

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

NOODLES 2 tsp freshly grated ginger ½ Tbsp shallot, minced 3 tsp fish sauce 2 tsp rice wine vinegar 4½ cups vegetable stock 1 lemongrass stalk, cut into 4 sections 1 tsp lime zest 6 oz ramen noodles (we used about 3 bundles of HemisFares Miwa Somen Thin Wheat Noodles) 2½ Tbsp soy sauce 2 tsp sambal oelek chili paste 1 cup watercress 1 English cucumber, thinly sliced Sesame seeds, for garnish

n e t u l g free

nonGMO

Avocado Cream Cheese Toast 1 slice bread 2 Tbsps cream cheese /2 avocado,

sliced

1 pinch salt 1 pinch black pepper

Toast your bread and spread with cream cheese. Layer with arugula and then avocado slices. Sprinkle with salt and pepper. Red peppers to taste.

1 pinch red pepper flakes (optional)

WITH NO ARTIFICIAL PRESERVATIVES, COLORS, OR FLAVORS, AND NO HIGH-FRUCTOSE CORN SYRUP.

We make bread simply delicious. Product selection varies by store.

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