I SS U E N O. 2 8 WI NTE R 2019
FR E E TAK E O N E
*
HEALTHY LIVING 10+
CLEAN EATING RECIPES P. 38
Healthy Living 101
P. 4
COMPANIES THAT CARE
P. 20
Dr. Liz on Diets & Supplements P. 27
Drink Clean in 2019 Enjoy a fresh start to the new year with delicious and nutritious juices, smoothies and our brand new energy shots made fresh to order at our coffee and juice bars!
Green Dynamo Go green this year with a sip of winter’s superfood smoothie—the Green Dynamo! With kale, spinach, mangos and citrus in your cup, this power–packed drink provides more than 200% of the Daily Value for vitamins A and C*, more than 600% for vitamin K* and a wealth of other mighty minerals and antioxidants. The Green Dynamo is available all year at Nugget Markets’ coffee and juice bars! * Nutritional information is for a medium–sized drink. Health notes provided by nutrition and fitness expert, Dr. Liz Applegate, PhD.
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TA B L E
O F
C O N T E N T S
Starting Fresh Positive thinking, clean eating, self–care, giving back—there’s no better time to make a change than this very moment. Support your path to success by equipping yourself for the journey ahead. From pro picks of premium products from our healthy living specialists, to pro tips on clean eating from Dr. Liz Applegate, PhD, we have a variety of valuable resources to help make your resolutions stick. Ready to live your best life? Turn the page and get started.
Healthy Living 101 PA G E
4
Companies That Care PA G E
2 0
Dr. Liz on Diets & Supplements PA G E
2 7
Clean Eating Recipes PA G E
3 8
W I N T E R 2019 • H E A LT H Y L I V I N G • T H E F I E L D G U I D E • 3
Healthy Living YOUR
TEAM
4 • T H E F I E L D G U I D E • H E A LT H Y L I V I N G • W I N T E R 2019
Support and empower your healthy lifestyle choices with a visit to our healthy living department. From the finest vitamins, supplements and sports nutrition to aromatherapy, body care and apparel, we offer a wide selection of top–quality products sourced from trusted companies. If you have any questions, our trained healthy living specialists are here to help you find just what you need.
W I N T E R 2019 • H E A LT H Y L I V I N G • T H E F I E L D G U I D E • 5
New Year, Fresh Start
Brian W., Director of Bakery Operations 6 • T H E F I E L D G U I D E • H E A LT H Y L I V I N G • W I N T E R 2019
SPORTS NUTRITION & JOINT HEALTH For competitive athletes and casual fitness fans alike, we have just what you need to keep going strong. Enjoy a variety of energy–boosting pre–workout supplements, hydration and recovery powders and remedies for sore muscles and supplements for joint health. •
Boiron Arnicare
•
Vega Sport Premium Protein
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Vital Proteins Collagen Peptides
Very Vega Energy Bites PREP TIME: 5 MINUTES YIELD: 15 SERVINGS
How do you power up with protein powder? From smoothies and baking to quick and easy energy bites like these, the opportunities are endless! Keep going strong all day long with this great recipe for delicious and nutritious coconut protein bites created by Vega! INGREDIENTS
½ cup pitted and chopped dried dates ⅔ cup cashews 1 scoop Vega One French Vanilla ½ cup shredded, unsweetened coconut, plus extra for coating (optional) P R E PA R AT I O N
Add dates, cashews and Vega One French Vanilla to the base of a food processor fitted with a chopping blade. Pulse until dates and nuts have formed a sticky crumb. Add coconut and pulse to combine. Depending on the consistency, you may need to add up to ½ cup water to make ingredients stick together. Remove mixture from food processor and combine into a large ball. Cover and place in the fridge to harden, about 2 hours. Pinch off 2 tablespoons worth of dough and roll into balls. Roll balls in extra coconut, if desired. Protein bites will keep in the fridge for 10–14 days.
“Add protein to your snacks with recipes
like Very Vega Protein Bites for an easy protein energy boost.” –Lyndsie G., Healthy Living Specialist, Davis
W I N T E R 2019 • H E A LT H Y L I V I N G • T H E F I E L D G U I D E • 7
It doesn’t get easier,
you get stronger.
Jazzmen S., Store Director, Nugget Markets - Tiburon 8 • T H E F I E L D G U I D E • H E A LT H Y L I V I N G • W I N T E R 2019
VITAMINS & SUPPLEMENTS
Whether you’re looking for vitamins A through E or multivitamins, amino acids or essential fatty acids, the Fresh to Market line has an array of vitamins and supplements to support your healthy lifestyle.
“With every purchase of Fresh to Market Vitamins or Supplements, Vitamin Angels will make a donation to help mothers and children around the world get life– changing vitamins.” –Sierra S., Healthy Living Specialist, Davis
DIGESTION SUPPORT
Take care of your gut and it will take care of you. Drop by our store to discover a variety of dietary supplements, probiotics, remedies for upset stomachs and more. •
Organic India Organic Whole Husk Psyllium
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King Floyd’s Digestive Bitters
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Lily of the Desert Aloe Vera Juice
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Country Life Papaya Digestive Support
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The Ginger People Ginger Rescue
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Find your happy place.
Danielle A., Human Resources Assistant 10 • T H E F I E L D G U I D E • H E A LT H Y L I V I N G • W I N T E R 2019
REST & RELAXATION Take a deep breath—and exhale. Even an active lifestyle requires some down time. If you’re feeling stressed or sleepless, we may have a remedy for you. •
Natural Vitality Natural Calm
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Source Naturals Gaba Calm
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Good Day Chocolate Calm for Kids
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WishGarden Deep Stress
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Badger Sleep Balm
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Boiron Quietude
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Herbs Etc. Deep Sleep
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MRM Relax–All
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Stress–Relax Melatonin
“Create a calming ambiance with the Evolution Salt Lamp made from beautiful pink Himalayan salt. The orange or pink glow balances out your environment to help mellow your mood.” –Carlos L., Healthy Living Specialist, Sonoma W I N T E R 2019 • H E A LT H Y L I V I N G • T H E F I E L D G U I D E • 11
Scrub a dub dub, Naturally.
“Try using Dr. Bronner’s Peppermint Pure–Castile Liquid Soap in a bath or to help with congestion. Just like using essential oils for aromatherapy, you can add one tablespoon of this soap to a bowl of steaming hot water, drape a towel over your head and breathe in the minty mist.” –Ashley E., Healthy Living Specialist, Vacaville 12 • T H E F I E L D G U I D E • H E A LT H Y L I V I N G • W I N T E R 2019
SOAPS, FACIAL & ORAL CARE
You can take these clean, organic products to the tub! Free of parabens and sodium lauryl sulfate, they come from trusted sources with socially conscious values for people and the planet. Look for awesome items with qualities like plant–based, cruelty–free, Fair Trade or produced by Certified B Corporations. •
Dr. Bronner’s 18–in–1 Hemp Pure–Castile Soap
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Giovanni Shampoo
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Everyone Soap 3 in 1
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Andalou Naturals 1000 Roses Facial Care
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Spry Oral Care
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River Soap Company Bar Soap
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COSMETIC & SHAVING NEEDS
Bella, Bella!
Enhance your natural beauty with a wide selection of quality cosmetics. Just like our personal care items, the cosmetic and beauty products in our healthy living department don’t include parabens, talc or other chemicals, and they’re cruelty free! •
Mineral Fusion Cosmetics
Aman N., Healthy Living Specialist, Fork Lift by Nugget Markets 14 • T H E F I E L D G U I D E • H E A LT H Y L I V I N G • W I N T E R 2019
Grooming Goods If you like a close shave, try fine shaving products with clean ingredients and socially conscious sources like handcrafted razors, luxurious shave soaps and brushes, creams, gels and aftershaves. Gifted with a beard? Keep it in prime condition with beard oils made with natural ingredients and essential oils. •
Every Man Jack Grooming Products
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Badger After Shave Face Tonic
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Mind, Body &Spirit ESSENTIAL OILS Essential oils can be used for everything from aromatherapy and soothing remedies to DIY products for the home. Combine essential oils with your wraps, eye pillows or diffuser to create a luxurious spa experience at home. •
rareESSENCE Aromatherapy Essential Oils, Electronic Ceramic Diffuser and Spa Wraps and Masks
Frankly My Dear INGREDIENTS
1 part lavender essential oil 1 part frankincense essential oil
Since frankincense helps encourage deep breathing, it’s perfect for yoga practice, meditation and clearing one’s head. Mix these oils with your chosen carrier oil and use when practicing yoga or at night before bed. When blending essential oils with carrier oils, a good rule of thumb is to use 1 drop of essential oil per 1 ounce of carrier oil, though ratios can vary depending on your chosen essential oils and usage.
“rareESSENCE Aromatherapy is cruelty free and artisan made in the USA with 100% pure essential oils.” –Kelsey C., Healthy Living Specialist, Sacramento
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ACCESSORIES & APPAREL
Get cozy
for a cause.
Many of the makers of the accessories and apparel items in our healthy living department have partnered with communities around the world to create and sell artisan–made goods that benefit those communities. Some of our favorites include sustainable scarves and wraps made from recycled and upcycled materials, plus hats and gloves made from hand–spun wool that benefit women and children! •
Andes Kids Hats and Gloves
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Gypsy & Lolo Scarves and Gloves
Teresa S., Person-In-Charge, Nugget Markets - Woodland 18 • T H E F I E L D G U I D E • H E A LT H Y L I V I N G • W I N T E R 2019
SELF–CARE ESSENTIALS
Nourish
to flourish. Why not soak your troubles away with a lovely spa day at home? Treat yourself to some you time with bath salts, herbal eye pillows and fragrant candles setting a relaxing mood. •
Sweet Dreams by Dana Herbert Eye Pillows and Neck Wraps
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The Seaweed Bath Co. Bath Salts
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Soothing Touch Bath Salts
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Aloha Bay Chakra Candles
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Soaptopia Soaps
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African Market Fair Trade Baskets
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Philanthropic Giving For more than 90 years, Nugget Markets has been committed to supporting local nonprofits and community causes with a special focus on education, sustainability and supporting those in need.
Y O U T H
&
E D U C AT I O N
From providing local schools and youth organizations with behind–the–scenes store tours to supporting regional programs enriching student experiences, we’re dedicated to seeing our community’s youth succeed in school and in life.
P U B L I C
S A F E T Y
Recognizing the hard work, sacrifice and importance of our community’s first responders, Nugget Markets always aims to support those who work daily to keep our neighborhoods safe, fight natural disasters and keep our region healthy.
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S U S TA I N A B I L I T Y & A G R I C U L T U R E P R E S E R VAT I O N
A key focus at Nugget Markets is to support those who produce the food we share with our guests, along with the organizations that work to preserve the land as diligent environmental stewards.
F O O D A C C E S S & N U T R I T I O N
With a long history of supporting our region’s food banks and diverting food waste, we’re proud to work with partner organizations to rescue excess food and provide those in need with fresh, nutritious, high–quality food.
S H O P
F O R
A
C A U S E
Want to support your favorite local nonprofits while you shop? It’s easy with Nugget Markets’ Community Scrip Program! By signing up, you can earn up to 4% of your monthly purchases for local nonprofits and youth educational organizations, and since the program has zero fees, 100% of your earned donation goes to your chosen causes! Learn more about how to get started at scrip.nuggetmarket.com.
“To start earning donations for your favorite cause, simply pick up a community scrip card from your chosen nonprofit, register the card online at scrip.nuggetmarket.com and then present it when you check out at any Nugget Markets!” –Heather R., Healthy Living Specialist, Woodland
Green Gurus S U S TA I N A B I L I T Y
Nugget Markets is committed to working towards a greener, more sustainable future every day, in every store. With the help of our sustainability coordinator, Shea Robinson, and our Green Guru team, we’re constantly improving our sustainability impact through eco– friendly actions like reducing water and energy usage, recycling, diverting food waste, donating to nonprofits and more. It’s not always easy being green, but it sure is worth it!
1
ENVIRONMENTAL STEWARDSHIP: Taking care of the planet
Nugget Markets works hard to support resilient ecosystems by reducing our environmental footprint and sourcing sustainable and eco–friendly products.
2
SOCIAL RESPONSIBILITY: Taking care of people
One of our core values is to Respect, Appreciate and Value Everyone (RAVE). This means taking care of our guests, associates, communities and producers.
3
ECONOMIC VITALITY: Taking care of business (sustainably speaking)
We’re dedicated to being good stewards of our resources, supporting local growers and producers and partnering with organizations that share our sustainability values.
W I N T E R 2019 • H E A LT H Y L I V I N G • T H E F I E L D G U I D E • 2 1
Companies That Care
I
t’s easy to make a difference just by shopping thanks to these philanthropic companies. From ethically–sourced chocolate and organic tea to handcrafted greeting cards and premium personal care products, your purchases can support a variety of important causes all over the world.
“Shop with your heart! Across all departments, you’ll find your purchases can contribute to sustainability and humanitarian causes around the world and in our own backyard.”–Katya M., Healthy Living Specialist, Roseville 22 • T H E F I E L D G U I D E • H E A LT H Y L I V I N G • W I N T E R 2019
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Endangered Species Chocolate
Alaffia Baskets, Accessories & Personal Care
Chocolate Bars
Fair Trade products handmade by Togolese women pulling themselves out of poverty. Proceeds from sales of these items support their empowerment programs.
These delicious chocolate bars are ethically sourced, Fair Trade, certified vegan and gluten free and Non–GMO Project Verified. That’s a mouthful!
Gender Equality & Alleviating Poverty
Wildlife Conservation
From 2003 through 2017, Alaffia has planted almost 60,000 trees, donated more than 25,000 pairs of glasses, given school supplies to almost 35,000 children, and provided life–saving healthcare to more than 4,500 women.
Endangered Species Chocolate supports just what you’d think! They donate 10% of their net profits to organizations that help wildlife thrive across all habitats.
Numi Organic Tea Loose Leaf & Bagged Teas Raise a glass to these unique, organic and gluten–free teas made with 100% real ingredients, like full leaf quality tea from all over the world.
Clean Water & Thriving Communities Numi Foundation works to empower communities with necessary resources, and their initiative, Together for H₂OPE, focuses on bringing clean, safe drinking water to farming communities worldwide.
Patagonia Provisions Bars, Salmon & Side Dishes High–quality foods like organic fruit and nut bars and organic, meat–and–dairy–free soup mixes sourced carefully and sustainably from small farmers and producers.
Environmental & Social Stewardship On a mission to restore the land, oceans and food system, Patagonia works to create top–quality products while inspiring real solutions for the environment.
Good Paper Greeting Cards Delightful greeting cards made from recycled materials in Rwanda and the Philippines that will make you LOL with their punny wit and handmade charm.
Restoring the Human Spirit
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Good Paper helps change the lives of women who have escaped sex trafficking and young adults orphaned by disease by giving them jobs and empowering them to create a better life.
Navitas Organics Premium Plant–Based Superfoods From goji berries to maca powder, their organic, non–GMO certified superfoods help fuel an active and clean lifestyle with balanced energy and nutrients.
Positive Change for the Planet This local company and Certified B Corporation works to make the world a healthier place by supporting small farms, Fair Trade and communities far and wide.
Tony’s Chocolonely Nutiva
Chocolate Bars
Organic Oils & Nutritional Products
Choice chocolate bars available in a variety of tasty flavors, all made with ethically–sourced cocoa beans from Ghana and the Ivory Coast of Africa.
Pure, minimally processed foods ranging from alternative baking products and snacks to ethically and sustainably sourced oils like coconut or red palm oil.
Social & Environmental Responsibility Nutiva is dedicated to a vital and sustainable world—they donate 1% of their sales to regenerative agriculture, are Fair Trade certified and aim for zero waste in their facilities.
Slave–Free Chocolate This Dutch confectionary is focused on bringing change to the chocolate industry. Every purchase of their chocolate contributes to their vision of making all chocolate 100% slave free.
GloryBee Raw & Clover Honey Sweet, 100% pure honey available in jars, squeeze bears and sticks that are ideal for tea, cooking, baking and using as an alternative sweetener.
Equator Coffees & Teas Delicious roasted coffee and premium teas from around the world, including Fair Trade organic options.
Saving the Bees
Global Quality of Life
This Certified B Corporation is dedicated to healthy living and stewardship. Their Save the Bee foundation supports research, education and the reintroduction of bees into the environment.
This local Certified B Corporation makes an impact through initiatives like micro–loans to farmers, world bicycle relief, supporting women’s land rights and other social causes. W I N T E R 2019 • H E A LT H Y L I V I N G • T H E F I E L D G U I D E • 25
Happy Family Organics Baby, Tot, Kid & Mama Food Nutritious, organic foods for babies, children and mothers every step of the way with no artificial hormones, no pesticides and all non–GMO ingredients.
Children’s Health This Certified B Corporation supports Project Peanut Butter (a therapeutic nutrition program), Talk About Curing Autism (TACA) and The Small Things (caring for orphaned children in Tanzania).
Inner–Eco Probiotic Coconut Waters & Smoothies These dairy–free, probiotic products are made with the simplest ingredients, like fresh, young coconut water, billions of probiotic cultures and no added sugar.
Healthy People & Planet Founded with health and humanitarian services at its core, Inner–Eco aims to build better environments (inside and out) by donating proceeds from profits to local and global charities.
Alter Eco Chocolate Treats Decadent organic chocolate bars, truffles and clusters made using wholesome, Fair Trade ingredients and packaged with compostable materials.
Full Circle Sustainability Based in San Francisco, Alter Eco is making a positive impact globally by choosing clean ingredients, investing in farmers, regenerating the earth and eliminating waste.
Clover Sonoma
Milk, Eggs & Other Dairy From excellent eggs to milk, yogurt, ice cream and more, these delicious dairy items are produced by local farms throughout Marin and Sonoma counties.
Community Support
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As an American Humane Certified B Corporation, Clover Sonoma takes care of their land and animals. Their Clover Cares program also gives 5% of profits back to community causes.
Meet Dr.Liz
I
f there’s anyone you can trust on topics of eating, drinking and living healthily, it’s Dr. Liz Applegate, PhD, nationally renowned nutrition and fitness expert and Northern California local. You may know her as Distinguished Faculty and Director Emerita of Sports Nutrition at the University of California, Davis, author of several nutrition and fitness books or perhaps nutrition columnist for Runner’s World Magazine. Here at Nugget Markets, we’re thrilled to have her as both our nutrition advisor and author of our Health Notes by Dr. Liz articles—a partnership extending more than a decade and counting! Thanks to her comprehensive knowledge, scientific understanding and experience, we’re able to share fascinating, accurate and valuable information with our guests on a variety of health–related topics. Let’s hear it for Dr. Liz!
W I N T E R 2019 • H E A LT H Y L I V I N G • T H E F I E L D G U I D E • 27
Clean Eating Meal Plan
DECONST RUCT ED
A
New Year, a new you and a new eating plan. But this time, let’s go simple. Try a Clean Eating plan for more energy and weight control. Clean eating means selecting foods that are minimally processed (choose whole grain over refined grains for example) and free of or very low in added extras such as sugars, unwanted and unhealthy fats, sodium/ salt and food additives, while focusing on foods rich in nutrients such as lean protein, fiber, vitamins, minerals and phytonutrients. Clean eating simply put is getting back to basics by eating real food and sticking to a meal plan that both fuels and supports your good health.
Here’s your guide to clean eating (adjust amounts to meet you daily activity levels, body size and age).
Lean Protein: Aim for 15–20 grams of protein at meals and snacks or about 50–120 grams per day from sources such as lean meats (including chicken, pork and beef), eggs, seafood, soy (minimally–processed soy–based foods), beans and nonfat or low–fat dairy without added sugars. Protein throughout the day supports immune system health, muscle growth and repair, skin health and more. Veggies: Every meal should include one or more servings (1 cup raw or ½ cup cooked) of fresh or steamed veggies which boast crucial nutrients such as fiber, vitamins and a host of antioxidants for good health and disease prevention— all for very few calories. Quality Carbs: Your body needs some carbs for brain and muscle fuel and a dietary source of critical fiber and other key nutrients. What your body doesn’t need are poor quality carbs such as sweets, refined breads, chips, pastas and other lackluster
carbohydrate foods. Aim for 2 to several servings (½ cup cooked or 1 small slice) of winter squashes, potatoes with skin, sprouted whole grain bread, whole grain rice and whole grain pastas daily depending upon your exercise level and body size. Fruit: When left as Mother Nature made them, fruits supply a wealth of nutrients like vitamin C, soluble fiber and health–boosting compounds. The natural sugar in fruit is easily processed by the body and does not contribute to weight gain. Aim for 1–3 pieces daily with skin on when appropriate (fruits like bananas and pineapples are, of course, exempt). Healthy Fats: Vital for brain, heart and immune system health, certain fats are a must in your clean eating plan. Use olive oil, avocado, all types of raw nuts or nut oils and eat seafood once to twice a week for essential omega–3 fats that may protect both your heart and brain from aging.
SNACK : small serving of bean and tomato salad with celery as a dipper
MOR N I NG: steel cut oats with chopped raw almonds topped with berries and low–fat plain kefir
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LU NCH: sprouted whole–grain bread turkey sandwich (roasted turkey, mixed lettuce greens, shredded radishes, avocado slices); apple with cashew butter
SNACK : smoothie made with frozen summer fruit, kale, organic yogurt
DI N N ER : broiled salmon with black rice and roasted veggies (cauliflower, sweet potatoes, fennel with a bit of olive oil); small square of organic chocolate
Clean Eating Meal Plan
ESSEN T I A L EL EMEN TS
Extraordinary Eggs Eggs are packed with an array of nutrients that support heart health, brain power and so much more! In a mere 70 calories per large egg, you get 6–7 grams of protein plus heart–healthy fats and a host of vitamins, minerals and nutrients like vitamin K (crucial for bone health) and choline (involved in brain health and memory). Organic eggs may supply more of an essential fat called ALA, and eggs from free–range hens may have greater amounts of lutein (good for eye health) and other nutrients.
Sprouted Grain Breads Hearty sprouted whole grain breads made with organic ingredients supply a wealth of good–for–you nutrients. Sprouted wheat supplies more vitamins and fiber than un–sprouted whole grain wheat. While precise vitamin and mineral values of sprouted grains are not yet available, preliminary research from food scientists suggests that both higher levels of these nutrients and better uptake by the body make sprouted grain breads an excellent choice.
Supercharged Smoothies A well–made smoothie can be a nutritional powerhouse! With the right ingredients, this blended concoction supplies protein, energizing carbs and a wealth of vitamins, minerals and health–boosting compounds. To make your smoothie work for you, mix it up with power–packed ingredients like protein (Greek yogurt, milk, protein powder, etc.), fruit, veggies, seeds, nut butters and more. Pro Tip: Frozen fruit can be used in place of ice cubes to up the chill factor.
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Multi Matters V I TA MIN NEEDS BY AGE
D
ebating whether or not to take a multivitamin–mineral supplement routinely for good measure and better health? Before you pop a vitamin–mineral pill, know that a healthful diet with ample fresh veggies and fruit, along with a selection of whole grains, beans, lean proteins and healthy fats is key to promoting optimal health and preventing of age– related diseases. With this basic eating plan as a foundation, here are some considerations in choosing a daily supplement.
Women (18–45) »» Select a multi with 100% iron, folate, B6 and B12. These nutrients help support healthy pre–pregnancy planning and circulation. »» If you are pregnant, consult with your obstetrician for a prenatal supplement.
Women (50+)
Children (under 12)
»» Choose a supplement with extra calcium and magnesium as needs rise with age.
»» Select an age–appropriate multi that supplies no more than 100% of needs for a child. »» Be sure an adult dispenses the supplement to the child, as certain vitamins and minerals in high amounts can be risky. »» Keep all dietary supplements out of a child’s reach as some (such as tasty gummy–style multis) may be tempting to consume more than one at a time.
Teens & Young Adults »» Consider a multi that supplies additional calcium and magnesium (approximately 50% of Daily Value) for teens and young adults who have higher needs for bone growth.
Men (50+) »» Look for low or no iron in your multi as your body does not need extra and it may even pose a heart–health risk.
All Adults »» Choose a multivitamin–mineral supplement that supplies roughly 25 to <200% of your need for nutrients. Avoid mega–dosing (200%+ of need) as this does not boost health according to research and may block uptake of other micronutrients from foods. »» Consume your multi with a meal, preferably in the morning to optimize absorption. »» Review your multi choice with your health care professional to ensure there are no potential prescription drug interactions with the dietary supplement use.
Diet Trends DEM YST IF IED Plant–Based: Perhaps the most sensible approach, this plan means eating more plant–based foods such as all sorts of fresh veggies eaten raw or prepared minimally with healthy fats (olive oil, nuts or seeds), vegetable proteins including beans and whole grains (chickpea–quinoa burger), fruits and other farm–to–fork foods. This approach to eating naturally cuts back on processed and refined foods, boosts fiber (to aid with weight loss) and cuts calories. To boot, this eating plan ultimately is earth–friendly as less packaging and food processing spares resources and the air.
W
ith names like “Keto” and “Whole 30,” the world of fad diets can be overwhelming (especially if you’re trying to get rid of any holiday weight gain). Picking a plan may give you a sense of control when attempting weight loss. Here’s a rundown on a few popular plans, along with a take on what really works when it comes to successful dieting.
Plant–Based Foods Are fruits and veggies your jam? From apples to tofu and everything in between, we have just what you need including a large variety of plant–based snacks.
Keto Foods Nugget Markets has what you need for a low–carb, high–fat daily menu—get those ketones rolling! •
Wild Planet Sardines,
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Ancient Organics Ghee
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4505 Meats Chicharrones
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Vegan Rob’s Puffs
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From the Ground Up Cauliflower Crackers
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Stahlbush Island Farms Frozen Fruits and Vegetables
Keto: This plan (the most challenging of all) omits virtually all carbs except leafy greens and a few specific veggies. Eating under 30–40 grams of carbs daily puts your body into a state of metabolic ketosis, which changes a host of metabolites in your body, translating to great news for folks with type 2 diabetes and other inflammatory conditions like heart disease. In place of carbs, consume more fats like butter, bacon and heavy cream (but not much cheese), and keep protein moderate. But not eating pasta, bread, quinoa, beans, fruit, sweets of any type is rigorous to say the least and most people find it difficult to stick with this plan for more than a few weeks. Following Keto does shed the weight and maintaining this loss works well while on the plan. If you give it a try, label reading is a must for carb counts. Once you get the hang of Keto, you may find the new you, especially if you suffer from type 2 diabetes or other chronic diseases.
Paleo: Think caveman—if your ancient ancestors didn’t eat it (chips or soda for example) then you shouldn’t eat it! The Paleo diet omits all refined and processed foods, all sugars, beans, peanuts, whole grains and dairy of any kind. The thought from the Paleo creators is that these foods cause weight gain and contribute to poor health. Science is lacking as to whether these foods specifically cause weight gain, but what does happen when you “go Paleo” is that you cut out many sources of empty calories and lose weight. Paleo helps people clean up their eating. The Paleo diet may be challenging for athletes who need more carbohydrates since grains and beans are omitted.
Paleo Foods Across the store from the frozen section to the grocery aisles, you’ll find grain–free and gluten– free items that are also paleo–friendly. •
Outer Aisle Gourmet Cauliflower Sandwich Thins / Pizza Crust
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Nana Joe’s Paleo Granola
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Liberated Bread / Waffles / Pizza Crust
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Birch Benders Paleo Pancake / Waffle Mix
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Jilz Gluten Free Crackers
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Bob’s Red Mill Paleo Baking Flour / Pancake or Waffle Mix
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Lesser Evil Paleo Puffs
•
Paleonola Grain Free Granola
Whole 30: This plan’s premise is a diet reset for 30 days. Clean out all the “bad” stuff—any processed, artificial ingredients, sugars and alcohol—but also no tofu or other soy foods, grains of any kind, beans or dairy products. What’s left to eat? Pile on the veggies, fruits, eggs, fish, meats, nuts and seeds along with some healthy fats. This plan helps many lose weight but typically is so restrictive that once the 30 days are finished (phew!), old eating habits creep back in along with the lost weight.
Whole 30 Foods In addition to the cleanest meats and high–quality produce required for this lifestyle, we have a variety of Whole 30–approved proteins, snacks and marinades. •
American Tuna Pole Caught Wild Albacore
•
The New Primal Marinade & Cooking Sauce
•
Nut Pods Creamer
•
EPIC Meat Bars
•
Red Boat Fish Sauce
BOTTOM LINE BEST DIET PLAN? Choose a plan that will help you curb unwanted calories and processed foods, and add health–boosting whole ingredients and foods derived mostly from plants. Whatever you choose, find an eating plan you can enjoy long term, that promotes optimal health and know that results may take weeks, even months. W I N T E R 2019 • H E A LT H Y L I V I N G • T H E F I E L D G U I D E • 33
Shake It, Take It, Make It, Bake It!
COL L AGEN & PROT EIN
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The Collagen Craze Collagen is the most prominent protein in our bodies, serving as a “glue” that holds us together and making up ligaments, tendons, bones, blood vessels, gums and skin. Your body makes collagen from the protein you eat, but if you’re giving collagen supplements a try, select organic and grass–fed versions. Collagen is derived from the connective tissue and hides of animals, so organic collagen supplements come from animals raised without growth stimulants and exposure to harmful compounds that might otherwise end up in the finished product.
Pump up the Protein Eating protein at every meal may be the key to weight control and even boost your workout efforts. Protein powders make for a convenient option for adding this key nutrient into smoothies, hot cereals, coffee, soups and recipes. Most varieties supply about 10–20 grams per scoop (about 20–40% of your Daily Value), perfect for counting as a “meal’s” worth. From whey and soy to casein, pea and more, learn about the benefits of different protein powders on the Daily Dish blog at nuggetmarket.com.
Shake It Prefer to sip your supplements? Get your protein and collagen boost in beverage form by blending your chosen powder with water, milk or your favorite non–dairy beverage. •
Ancient Nutrition Bone Broth and Keto Protein and Bone Broth Protein Meal
•
Kuli Kuli Moringa Greens and Proteins
•
Amazing Grass Amazing Protein Glow
•
Vega One All–in–One Shake
Take It For grab–and–go convenience, nutrition bars are where it’s at. Stash highly portable protein and collagen products like these in your bag or purse for an easy energy boost anytime, anywhere. •
Bulletproof Collagen Protein Bars
•
Primal Kitchen Collagen Fuel Protein Bars
W I N T E R 2019 • H E A LT H Y L I V I N G • T H E F I E L D G U I D E • 35
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Make It Take your protein and collagen game to the next level by incorporating your chosen powder into simple and tasty foods like oatmeal, smoothies, pancakes, pudding or energy bites. •
Primal Kitchen Collagen Fuel
•
Ancient Nutrition Bone Broth Collagen and Protein
•
Nordic Naturals Marine Collagen
•
Stanley Ceramic Travel Mug and Thermos
Bake It Baked goods are even better when they’re also good for you. Mix your protein or collagen powder into a variety of recipes to make your own power–packed goodies at home. •
Bob’s Red Mill Protein Powder Nutritional Booster
W I N T E R 2019 • H E A LT H Y L I V I N G • T H E F I E L D G U I D E • 37
Salmon
with Fennel, Sweet Potato & Mushrooms
Stasher Silicone Bags These plastic–free, silicone pouches are an eco–friendly way to cook, carry and freeze all sorts of foods. Endlessly reusable, they’re also safe for use in the oven, microwave, freezer and dishwasher. 38 • T H E F I E L D G U I D E • H E A LT H Y L I V I N G • W I N T E R 2019
Clean Cuisine
O
ne of the easiest ways to take care your health is by paying attention to what you put on your plate. Preparing meals at home helps you decide what goes in (and stays out of) any dish. Give your New Year, new you menu a clean eating overhaul with hearty, creative and delicious recipes like these.
Salmon en Papillote PREP TIME: 5 MINUTES COOK TIME: 45 MINUTES YIELD: 1 SERVING
This delicious method of one–dish cooking allows all the flavors to marry as the dish cooks, and prevents it from drying out. To save some time, try using a half–gallon Stasher Bag. INGREDIENTS
5 tablespoons kosher salt, plus more to taste 1 salmon fillet (8 ounces), pin bones removed 2 tablespoons extra virgin olive oil ½ fennel bulb, sliced into ½–inch slabs 4 cremini mushrooms, stemmed and quartered ½ cup ½–inch diced yams ½ cup artichoke hearts ½ bunch tarragon 2 fingers Buddha’s hand, split Freshly ground black pepper, to taste
Preparation In a large bowl or large baking dish, combine 4 cups of water and the salt and stir to dissolve. Add the salmon and refrigerate for 30 minutes. Heat the oven to 375°F. Cut a 12–inch square piece of parchment. Fold in half and draw a half heart shape as large as the paper will allow. Cut out the heart. Heat 1 tablespoon olive oil in a skillet over medium–high heat. Sear the fennel slabs until browned on both sides, 2–3 minutes per side. Transfer to a plate. Remove the salmon from the brine and pat dry. Lay the parchment on a work surface and open. On one half of the heart, pile the fennel, mushrooms, yam, artichoke hearts, tarragon and Buddha’s hand citron. Season with salt and pepper. Top with the fish, skin side down. Fold the other half of the parchment over
and starting at the top, begin to fold the parchment in ½–inch folds, each fold overlapping the next to create a tight seal that won’t allow the steam escape. Continue all the way around and fold or twist the bottom tip tightly. Alternatively, place all ingredients into the Stasher Bag, gently press out any excess air and seal. Gently transfer pouch or bag to a large, rimmed baking sheet and bake about 15 minutes. Remove from the oven and carefully open the parchment in one corner. Check the fish by inserting a knife into the center and checking if it is done to your liking. If you’d like to cook it more, reseal and put it back in the oven for another 3–5 minutes. Otherwise, open the parchment, season with salt and pepper and enjoy.
Go Fish! A 4–ounce fillet of salmon provides 40% of protein needs, as well as ample B vitamins including B6 which works to support muscle function. Along with certain other types of seafood, salmon is also rich in omega–3 fatty acids which help lower circulating levels of dangerous fats and fight inflammation. Aim for 1–2 servings (3–4 ounces each) of salmon, sardines and other fatty fish weekly.
W I N T E R 2019 • H E A LT H Y L I V I N G • T H E F I E L D G U I D E • 39
Chicken
with Potatoes & Chard
Spice–Rubbed Chicken Breast PREP TIME: 5 MINUTES COOK TIME: 12–15 MINUTES YIELD: 2 SERVINGS
Thyme and lemon star in this delicious pan–roasted chicken dish. INGREDIENTS
½ bunch thyme, picked and chopped 1 tablespoon ground cumin 1 tablespoon kosher salt 1 teaspoon black pepper 1 teaspoon ground coriander 2 boneless, skin–on chicken breasts (8 ounces each) 2 tablespoons extra virgin olive oil 1 lemon
Preparation Heat the oven to 400°F. In a small bowl, combine the thyme, cumin, salt, pepper and coriander. Season the chicken generously with the spice mix. Heat the olive oil in an oven–safe skillet until just smoking. Sear the chicken, skin side down, until well browned, 2–3 minutes. Turn chicken over and sear the other side for 2 minutes, then transfer to the oven. Cook until an instant thermometer registers 165°F, about 8–10 minutes. Remove from oven and transfer to a plate. Squeeze the juice of half a lemon over each chicken breast. Let rest 5 minutes before serving.
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Winner, Winner Chicken Dinner Versatile, budget–friendly and nutritious, chicken is a tasty lean protein that makes a great diet mainstay. Both dark and light meat are loaded with excellent quality protein—a 4–ounce roasted chicken breast packs a whopping 65% of your Daily Value. Plus, chicken supplies a host of minerals including selenium, iron and zinc, and B vitamins like niacin, B6 and B12. Try adding chicken to whole–grain pasta, stir–fries, casseroles, soups or other dishes for extra protein power.
Crushed Marble Potatoes with Garlic & Thyme PREP TIME: 10 MINUTES COOK TIME: 15 MINUTES YIELD: 4 SERVINGS
No need for a masher for these smashing spuds! Toasted garlic and thyme take this classic comfort food to a whole new level. INGREDIENTS
1½ pounds yellow marble potatoes, scrubbed ½ cup extra virgin olive oil ½ bunch thyme, chopped 5 cloves garlic, minced Kosher salt and freshly ground black pepper, to taste
Preparation Place the potatoes in a 2–quart saucepan with cold water. Bring to a boil then reduce to a simmer and cook until the potatoes are tender.
Sautéed Chard with Citrus & Pine Nuts PREP TIME: 15 MINUTES COOK TIME: 5 MINUTES
Meanwhile, combine the oil, thyme and garlic in a small saucepan over medium heat. Cook until the garlic begins to sizzle then remove from heat. Drain the potatoes and crush each one with a large spoon. Gently toss with the infused oil and season with salt and black pepper.
YIELD: 2–3 SERVINGS
Brightness abounds in this quick side of sautéed greens. INGREDIENTS
2 tablespoons extra virgin olive oil 4 cloves garlic, sliced thin 2 bunches Swiss chard, stemmed and washed 1 orange, peeled and cut into segments 1 lemon, peeled and cut into segments 2 tablespoons toasted pine nuts Kosher salt and freshly ground black pepper, to taste
Preparation Heat the olive oil in a large skillet. Add the garlic and sauté until golden brown, about 1 minute. Add the chard and cook until wilted. Add the citrus segments and pine nuts and toss to combine. Season to taste with salt and pepper.
W I N T E R 2019 • H E A LT H Y L I V I N G • T H E F I E L D G U I D E • 41
Bison Steak
with Carrots, Greens & Herb Oil
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Bison New York Strip Steak
Bison: Bullish on Good Nutrition
PREP TIME: 5 MINUTES + 30 MINUTES RESTING
Preparation
COOK TIME: 4–6 MINUTES + 10 MINUTES RESTING
Remove the bison New York strip steak from the refrigerator 30 minutes prior to cooking. Season both sides with the salt, pepper and granulated garlic.
YIELD: 1 SERVING
Bison is a great choice for lean protein if you’re looking for something other than white meat or fish. This simple, classic preparation will make it a nice medium–rare. INGREDIENTS
1 bison New York strip steak (12 ounces) 2 tablespoons kosher salt 2 tablespoons black pepper 2 teaspoons granulated garlic 1 tablespoon vegetable oil
Heat a cast iron skillet over medium–high heat until a sprinkling of water dances across the surface. Add the oil and heat until shimmering. Sear the bison until golden brown on each side, about 2 minutes per side for medium–rare. Transfer to a cutting board and rest for 10 minutes. Drizzle with the herb oil and serve.
2 tablespoons herb oil
Herb Oil PREP TIME: 10 MINUTES YIELD: 1½ CUPS
A flavorful alternative to butter, this flavored oil can be used to season anything from veggies to roasted meats. INGREDIENTS
1 cup extra virgin olive oil 1 bunch tarragon, chopped 1 bunch chives, chopped ½ bunch parsley, chopped 1 tablespoon chopped oregano Zest of ½ orange 1 teaspoon salt
Preparation In a large jar, combine all the ingredients, cover and shake vigorously. Can be stored in the refrigerator for up to 7 days. Quick tip: Place all the herbs in a food processor and pulse to chop.
Caramelized Rainbow Carrots
Keeping your protein choices lean and clean? Put some bison on your plate! Grass–fed bison raised without antibiotics or growth stimulants nutritionally outshines most cuts of lean beef and even chicken and pork. Each 3½–ounce serving supplies only 145 calories but packs in 28 grams of lean protein with less than 3 grams of fat (compared to lean beef with 8 grams of fat and more calories). Bison also supplies a wealth of key essential nutrients such as zinc, iron and vitamin B12 at more than 15% of needs in a single serving.
Quick Garlicky Greens
PREP TIME: 5 MINUTES
PREP TIME: 5 MINUTES
COOK TIME: 8–10 MINUTES
COOK TIME: 5 MINUTES
YIELD: 3–4 SERVINGS
YIELD: 3–4 SERVINGS
Great for adding some veggies to your meal, this tasty side can be on the table in under 15 minutes.
These simple, fast and flavor–packed greens make a great side for almost any meat.
INGREDIENTS
INGREDIENTS
1 tablespoon extra virgin olive oil
2 tablespoons extra virgin olive oil
2 bunches rainbow carrots, trimmed, peeled,
6 cloves garlic, thinly sliced
halved and cut into 4–inch sticks
2 bunches rainbow chard,
½ teaspoon kosher salt
stemmed and washed
¼ teaspoon black pepper
5 ounces baby spinach
¼ teaspoon granulated sugar
Kosher salt and freshly ground
2 tablespoons herb oil
black pepper, to taste
Preparation
Preparation
Heat the olive oil in a large skillet. Add the carrots and cook, stirring, until carrots are browned all over and tender. Stir in the salt, pepper and sugar. Toss with the herb oil.
Heat the oil over medium heat until shimmering. Add the garlic and cook, stirring, until it begins to brown, about 2 minutes. Add the chard and spinach and cook, stirring, until wilted, 3–4 minutes. Season to taste with salt and pepper.
W I N T E R 2019 • H E A LT H Y L I V I N G • T H E F I E L D G U I D E • 43
CERTIFIED PIEDMONTESE
Meatballs & Zoodles
OXO Hand–Held Spiralizer Cut fresh fruits and vegetables into tasty noodles, garnishes and more with this handy hand–held spiralizer. Lightweight and compact, it’s also BPA–free, made with stainless steel and dishwasher–safe.
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Homemade Marinara
Oven–Roasted Meatballs
Zoodles PREP TIME: 5–10 MINUTES COOK TIME: 1 MINUTE
PREP TIME: 10 MINUTES
PREP TIME: 10–15 MINUTES
COOK TIME: 2 HOURS 15 MINUTES
COOK TIME: 8–10 MINUTES
YIELD: 1 QUART
YIELD: 12–14 MEATBALLS
Amp up the flavor in any Italian–inspired dish with this delicious homemade marinara.
Seasoned with fresh parsley, parmesan and spices, these lean meatballs are a tasty topper for any kind of pasta.
INGREDIENTS
INGREDIENTS
6 medium zucchini
2 tablespoons extra virgin olive oil
1 pound Certified Piedmontese ground beef
Preparation
½ yellow onion, small diced
½ cup minced yellow onion
1 carrot, small diced
½ cup beef stock
Trim the flower end off the zucchini, but leave the stem end intact to use as a handle. Using a spiralizer, twist the zucchini to make the zoodles. Alternatively, a mandolin with teeth can be used to make long, thin strips.
1 stalk celery, small diced
¼ cup grated parmesan
3 cloves garlic, minced
2 tablespoons chopped parsley
3 tablespoons tomato paste
2 cloves garlic, minced
1 cup red wine
½ teaspoon kosher salt
2 cans (28 ounces each) diced tomatoes in juice
½ teaspoon black pepper
1 tablespoon chopped fresh thyme
⅛ teaspoon cayenne pepper
1 tablespoon chopped fresh oregano
2 tablespoons vegetable oil
1 bay leaf
YIELD: 4 SERVINGS
Kosher salt and freshly ground black pepper, to taste
Preparation Heat olive oil in a 4–quart sauce pot. Add onion, carrot, celery and garlic and sauté for 8–10 minutes, until the onions begin to caramelize. Add the tomato paste and cook 3–4 minutes to brown the paste. Deglaze with red wine and reduce to a light syrup. Add the canned tomatoes, thyme, oregano and bay leaf. Partially cover with a lid and simmer gently for 2 hours, stirring occasionally.
INGREDIENTS
To heat quickly, dip zoodles into a pot of boiling salted water for no more than 10–20 seconds. Drain well then toss on a clean towel to remove any excess water.
Preparation
1 bunch basil, sliced thin
Enjoy your pasta without the carbs by using an OXO Hand–Held Spiralizer to make zucchini noodles!
Heat an oven to 450°F and line a large, rimmed baking sheet with foil. Combine the beef, onion, stock, parmesan, parsley, garlic, salt, pepper and cayenne pepper in the bowl of an electric mixer. Mix on low until well incorporated. Form into 2–ounce balls, coat with the vegetable oil and place on the prepared sheet. Roast until browned all over, turning halfway through, until an internal thermometer registers 160°F, about 8–10 minutes.
Puree with hand blender to desired consistency, then add basil and simmer 5 minutes. Season with salt and pepper to taste.
Certified Piedmontese Beef Prized for its heavy musculature, Certified Piedmontese beef is both tender and lean without the need for much marbling. It’s raised humanely on family ranches across the Great Plains and never ever treated with added growth hormones, steroids or antibiotics, resulting in naturally superior beef.
Lean Beef for a Healthy Heart It may sound counterculture, but lean beef not only fits into a heart–healthy diet but also provides many nutrients that help promote heart health. The American Heart Association has put its stamp of approval on certain types of beef, specifically the Certified Piedmontese brand. This breed of cattle (originating in Italy) is naturally lean with little fat, but big on flavor! Each serving of Piedmontese sirloin or flat iron steak supplies under 5 grams of total fat and less than 2 grams of saturated fat and packs in plenty of vitamin B12 along with a touch of omega–3 fats, both important for heart health.
W I N T E R 2019 • H E A LT H Y L I V I N G • T H E F I E L D G U I D E • 45
Risotto
with Soup & Salad
Vegetarian Risotto PREP TIME: 15 MINUTES COOK TIME: 40 MINUTES YIELD: 2 SERVINGS
Both hearty and comforting, this delicious, veggie–packed risotto is sure to warm you up. INGREDIENTS
½ cup small–diced carrot ½ cup ½–inch–cut green beans 2 tablespoons extra virgin olive oil ½ yellow onion, finely chopped 1 clove garlic, minced 3 sprigs thyme 1 bay leaf ½ cup small–diced cremini mushrooms ½ cup Arborio rice ½ cup white wine 2–3 cups vegetable stock, warmed ½ cup small–diced yellow squash ½ cup small–diced zucchini
2 stalks chard, stemmed and leaves coarsely chopped 1 tablespoon butter 1 teaspoon lemon juice 2 tablespoons grated parmesan cheese Kosher salt and freshly ground black pepper, to taste
Preparation Bring a small pot of well–salted water to a boil. Prepare a bowl with ice water. Add the carrots to the boiling water and cook until just tender, about 5 minutes. Using a slotted spoon, transfer the carrots to the ice water. Add the green beans to the boiling water and cook until bright green, about 2 minutes. Drain and transfer to the ice water with the carrots. Drain and set aside. Heat the olive oil in a 4–quart sauce pan over medium heat. Add the onion, garlic, thyme and bay leaf and cook, stirring, until the onions become translucent, about 5 minutes.
46 • T H E F I E L D G U I D E • H E A LT H Y L I V I N G • W I N T E R 2019
Add the cremini mushrooms and stir to coat with the oil. Add the rice, stirring constantly, and cook until the rice is coated in the oil and starting to turn translucent around the edges, about 2 minutes. Stir in the white wine and cook until all of the liquid has been absorbed. Add about ½ cup of the stock, stirring constantly. Once all the stock has been absorbed, add another ½ cup, stirring and waiting until it has been absorbed before continuing. Continue until the rice is tender with a little bite in the center. (You may not need all the broth, and if you need more, you can use warm water.) The dish will become creamy with the starchiness of the rice. Stir in the carrots, green beans, yellow squash, zucchini and chard until warmed through. Add the butter and lemon juice and stir to combine. When the butter is completely incorporated, remove from heat and stir in the parmesan cheese. Season to taste with salt and pepper and serve immediately.
Soupe au Pistou PREP TIME: 15 MINUTES COOK TIME: 10 MINUTES YIELD: 2 SERVINGS
Provence’s answer to minestrone, this soup can be eaten hot or room temperature. Small pasta can be added to make it heartier or you can serve it with crusty bread. INGREDIENTS
1 bunch basil, stemmed, washed and dried 6 tablespoons extra virgin olive oil 6 cloves garlic, minced 2 tablespoons grated parmesan ½ yellow onion, small diced ½ cup small–diced carrots 1 pint vegetable stock ½ cup small–diced yellow squash ½ cup small–diced zucchini
Preparation Make a pesto by combining the basil, 4 tablespoons of olive oil, 3 garlic cloves and the parmesan cheese in a food processor and pureeing until smooth. Transfer to a bowl and cover with plastic pressed directly onto the top to keep it from browning. In a 4–quart saucepan, add the remaining oil and garlic. Heat over medium heat until the garlic begins to toast, about 1 minute. Add the onion and carrots and cook, stirring, until coated in oil, about 1 minute. Add the vegetable stock and bring to a simmer. Add the yellow squash, zucchini, tomatoes and white beans and return to a simmer. Cook until the vegetables are tender, about 3 minutes. Remove from the heat, stir in 2–3 tablespoons of pesto and season to taste with salt and pepper.
½ cup halved cherry tomatoes ½ cup cooked white beans Kosher salt and freshly ground black pepper, to taste
Citrus Salad with Beets & Arugula PREP TIME: 5 MINUTES COOK TIME: 1 HOUR YIELD: 3–4 SERVINGS
The sweet beets and tangy citrus blend together with the peppery bite of arugula to make a perfect mouthful.
white pith as possible. Working over a bowl to catch the juice and using the white lines as guides, cut the segments free from the fruit, letting each one fall into the bowl as you go. After removing the segments, squeeze the remaining fruit to extract all the juice. Strain the juice into a separate bowl and add the shallot; marinate for 30 minutes.
INGREDIENTS
2 pink grapefruits 2 Cara Cara oranges 2 honey tangerines 2 lemons 2 limes 1 shallot, sliced thin ¼ cup white wine vinegar 1 teaspoon honey ½ cup extra virgin olive oil
To make the vinaigrette, place 1 cup of the citrus juice from the shallot marinade in a saucepan. Add the vinegar and bring to a boil over medium–high heat. Reduce by half, about 8 minutes. Remove from the heat and cool to room temperature. Add the honey, then whisk in the olive oil. Stir in the chopped herbs and season to taste with salt and pepper.
2 tablespoons chopped chives 1 tablespoon chopped oregano Kosher salt and freshly ground black pepper, to taste 1 cup red beets, cooked and diced 1 cup gold beets, cooked and diced 4 ounces arugula
Preparation Slice off the top and bottom ends of the citrus with a sharp paring knife. Stand the fruit on one of its cut ends and slice off the outer skin following the natural curve of the fruit, removing as much
Toss the citrus, beets and shallots together with enough vinaigrette to coat, then arrange on a serving platter. Toss the arugula with vinaigrette to coat and top the beets and citrus.
W I N T E R 2019 • H E A LT H Y L I V I N G • T H E F I E L D G U I D E • 47
Soups & Stew
Classic Beef Stew PREP TIME: 15 MINUTES COOK TIME: 3 HOURS YIELD: 3–4 SERVINGS
Classics never go out of style, and this rich and succulent beef stew is no exception. INGREDIENTS
1½ pounds beef stew meat Kosher salt and freshly ground black pepper, to taste 3 tablespoons extra virgin olive oil 1 yellow onion, large diced 3 cloves garlic, minced
Preparation Lay stew meat on a work surface in a single layer and pat dry with paper towels. Season generously with salt and pepper. Heat 2 tablespoons of olive oil in a Dutch oven over medium–high heat. Add the beef in a single layer, not crowding the pan, and sear on all sides, about 2 minutes per side. Transfer to a bowl and repeat with any remaining beef. Add the remaining oil and cook the onion and garlic, stirring, until lightly caramelized, about 5 minutes. Add the tomato paste and cook until the paste begins to brown and stick to the bottom of the pan, 2–3 minutes. Add
the red wine and use a wooden spoon to collect all browned bits by scraping the bottom of the pan. Reduce the wine to a light syrup, about 5 minutes. Stir in the flour and thoroughly combine. Add the beef stock, seared beef and any juices that may have collected, the thyme and bay leaf. Bring to a gentle simmer and cover with the lid slightly ajar. Simmer on low, stirring occasionally, for 2 hours. Add the potatoes and carrots and simmer until the beef, potatoes and carrots are tender, about 30 minutes. Remove from heat, stir in the peas and serve immediately.
1 tablespoon tomato paste 1 cup red wine 3 tablespoons all–purpose flour 6 cups beef stock 3 sprigs thyme
Soup’s On!
1 bay leaf ¾ pound yellow marble potatoes, quartered 2 carrots, large diced 1 cup peas
Soup can be a nutritional powerhouse with health–boosting nutrients, like fiber from beans, vitamins and minerals from vegetables, energizing carbohydrates from brown rice, whole–grain pasta and other grains,
and protein from meats, beans or tofu. Vegetables and fresh or dried herbs used for seasoning also supply antioxidants, and many soups are fairly low in calories with less than 200 calories per 1–cup serving. Plus, since soup is a “slow” food, it helps curb appetite and calorie intake by signaling to the brain that the stomach is full.
Avgolemono Soup PREP TIME: 15 MINUTES COOK TIME: 15 MINUTES YIELD: 4–6 SERVINGS
This traditional Greek chicken soup is finished with both the richness of eggs and the tang of fresh lemon. INGREDIENTS
2 tablespoons extra virgin olive oil 2 tablespoons minced garlic ½ yellow onion, small diced 3 stalks celery, small diced 2 carrots, small diced ½ cup Arborio rice 6 cups chicken stock 1 bay leaf 2 chicken breasts, cooked and shredded ⅓ cup fresh lemon juice 2 large eggs Kosher salt and freshly ground black pepper, to taste 3 tablespoons chopped parsley
Preparation Heat the olive oil in a 4–quart saucepan. Add the garlic and sauté until lightly browned, about 1 minute. Add the onion, celery and carrot and sauté until the onion is translucent, about 2 minutes. Add the rice and cook, stirring to coat in the oil, for about 1 minute. Add the chicken stock and bay leaf and bring to a simmer. Simmer until the rice is tender, about 10 minutes. Add the shredded chicken and bring back up to a simmer. In a medium bowl, whisk together the lemon juice and eggs until light and frothy. Remove the pan from the heat and slowly whisk 2 cups of broth into the egg mixture to temper the eggs. Slowly pour the egg mixture back into the soup and stir to incorporate. Do not put back on the heat once the egg mixture has been added as the eggs may scramble. Season to taste with salt and pepper, sprinkle with chopped parsley and serve immediately.
Potato Leek Soup
Preparation Small dice 1 cup of potatoes and boil in salted water until tender. Drain and reserve. Coarsely chop the remaining potatoes.
PREP TIME: 5 MINUTES COOK TIME: 35 MINUTES YIELD: 3–4 SERVINGS
Combining all the earthy goodness of potatoes and the mild sweetness of leeks, this classic soup is delicious served hot or cold, and even better the next day. INGREDIENTS
1½ pounds Yukon gold potatoes, peeled 2 tablespoons butter 2 leeks, halved, cleaned and thinly sliced ½ yellow onion, large diced ½ cup white wine 5 cups vegetable stock Kosher salt and white pepper, to taste ¼ cup cream (optional)
Melt the butter in a 4–quart saucepan over medium–low heat. Add the leeks and cook, stirring, until tender, about 8 minutes. Reserve ½ cup for garnish. Add the onion and sauté until translucent, about 5 minutes. Add the coarsely chopped potatoes and white wine and reduce the wine by half. Add the vegetable stock and simmer until the potatoes are tender. Carefully pour the soup into a blender and puree on high until smooth and creamy, 20–30 seconds. Pour soup through a fine mesh strainer back into the saucepan. Bring to a simmer and season to taste with salt and white pepper. Stir in the heavy cream, if desired. Garnish with the reserved leeks and small diced potatoes.
W I N T E R 2019 • H E A LT H Y L I V I N G • T H E F I E L D G U I D E • 49
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Open 6am to 11pm
Open 7am to 9pm
N OT A L L I T E M S F E AT U R E D I N T H I S P U B L I C AT I O N A R E AVA I L A B L E AT A L L S TO R E S . WE RESERVE THE RIGHT TO CORRECT ALL PRINTED AND T YPOGRAPHICAL ERRORS. 52 • S U M M E R 2018 • I S S U E 25 • T H E F I E L D G U I D E • N U G G E TM A R K E T.CO M
500 West Napa Street,
Open 6am to 9:30pm Fork Lift by Nugget Markets 3333 Coach Lane, Cameron Park (530) 672–9090 Open 6am to 12pm