6994 MEN Guide to Healing Herbs by Ogden Publications Marketing

28 “An estimated 40 percent of the population is sensitized to allergens, meaning that the immune system has a strong response when certain substances are inhaled

Back to Basics

from our environment.”

PUT YOUR BEST FACE FORWARD

SARAH LOZANOVA, PAGE 28

SIMPLE CURES IN YOUR CUPBOARD

Cures in Your Cupboard 10 Natural Antibacterials for Your Health 58 20+ Natural Ways to Relieve Pain 72 Herbal First-Aid Kit Essentials 70 Easy-to-Grow Medicinal Herbs 84 5 Worst Food Additives 32

THE E A SYBREEZY, CLE ANING AR SENAL

Turn to your kitchen to ward off common ailments. These culinary herbs offer impressive health benefits.

With 14 inexpensive ingredients, you can clean every part of your home without chemicals.

Real Beauty

3 MO ST DANGEROUS TOXINS IN YOUR HOME 12

With thousands of chemicals in home products, it can be difficult to eliminate them all. Reduce these most-toxic chemicals.

4 WAYS TO REDUCE HOME ALLERGENS

Make your own masks, scrubs and toners to enjoy spa-quality skin care at home.

SIMPLE SOAPS ON THE COVER

Healthy Home 20

Making your own soap is simple with the right tools. Create your own soap bars at home—all without lye.

Make your home a haven from the discomfort of allergy symptoms.

COLOR YOUR HAIR NATURALLY

SAFE SPACE S FOR YOUR BABY

Gorgeous hair is easy to achieve. Try these herbal hair rinses for well-nourished locks.

Creating a safe space for your baby can be difficult. Use these tips to design a nontoxic nursery.

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38 Food Smarts

BO O ST YOUR IMMUNE SYSTE M NATUR ALLY

5 MOST TOXIC FOOD ADDITIVES

Packaged foods are full of potentially dangerous chemical additives. Learn how to shop smart.

WHY IT’S STILL SM ART TO BUY ORGANIC

Learn about the potential health impacts of GMOs and how you can identify them in the supermarket.

RE ST RECL AIMED Adding a day of rest to your busy schedule may be the best thing you can do for your health.

STRE SS LE SS

Improved habits and herbal remedies can reduce your stress load.

Rev up your body’s engines with smart lifestyle tips.

NATUR ALLY PAINFREE

Over-the-counter pain relievers can cause medical problems. Forgo pharmaceuticals in favor of natural options.

NATUR ALLY YOUNG

If you’re feeling fatigued, restore your energy with these smart habits and natural remedies.

MAXIMIZE YOUR METABOLISM

BANDAID S AND BO OBO O S Whether it’s a cut, bruise or bug bite, childhood is filled with minor emergencies. Plan ahead with an herbal first-aid kit.

Discover which foods and herbs can help treat and prevent infection.

RENEW YOUR ENERGY

Natural Wellness

Use these natural methods to keep seasonal illness and chronic disease at bay.

ANTIBACTERIAL FOODS & HERBS

Despite recent highly publicized headlines to the contrary, eating organic really is better for our health.

THE TRUTH ABOUT GMOS

Aging is a fact of life, but succumbing to age-related ailments doesn’t have to be. Look and feel your best at every age.

Great Gardens GROW A HE ALING GARDEN

Plant these easy-to-grow herbs for good health just outside your door.

HEALTHY AND DELICIOUS GARDEN GREENS

Spring veggies pack a powerhouse of vitamins, minerals and phytonutrients with minimal calories.

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Get clean for spring with nontoxic basics such as vinegar and essential oils.

The Easy-Breezy, Breathing-Easy

Cleaning Arsenal

Shopping List

With these 14 items, you can clean just about anything. qB AKING SODA: scrubbing, whitening q BEESWAX: polishing wood

With just 14 simple, inexpensive grocery-store ingredients, you can clean every part of your home without chemicals or packaging waste.

q CLUB SODA (or any unflavored fizzy water): lifting stains q CORNSTARCH: absorbing stains q HYDROGEN PEROXIDE: disinfecting, removing stains

The labels on most household products read like the periodic table violently col-

lided with a bowl of alphabet soup. What are those ingredients, and what might they do to our homes, our pets and our loved ones? A foolproof way to know what’s in your cleaning products is to make them yourself. It’s easy and economical, with the added benefit of reducing your household’s carbon footprint by creating less packaging waste and less pollution from manufacturing and shipping. WING IT! Feel free to improvise with proportions; none of these recipes are set in stone. When it comes to making soft scrubs, I find myself mixing until the right texture is achieved. It’s like cooking a favorite recipe—rely on instinct and use trial and error to refine. The fun part is trying out essential oils to find your preferred fragrance. DIY cleaning will soon become second nature, and your home will look, feel and smell naturally fresh.

q LEMON: removing stains and odors q LIQUID DISH SOAP: sudsing power q OLIVE OIL: polishing wood q PINE OIL: cleaning soft wood floors q P LANT ESSENTIAL OILS: chemical-free fragrance (do a sniff test before buying to make sure you’re not sensitive to the fumes) q SALT: scrubbing

Ditch the Toxins

q TOOTHPASTE: polishing metal

Avoid these toxic ingredients when buying cleaning products: Alkylphenol ethoxylates Ammonia ■ Chlorine ■ Glycol ethers ■ Lye

BY MINDY PENNYBACKER PHOTO GR APHY BY POV Y KENDAL ATCHISON

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Nonylphenol ethoxylate Sodium laureth sulfate ■ Sodium lauryl sulfate ■ Synthetic fragrance ■ Terpenes

■

Triclosan and other antibacterial agents (phenols, formaldehyde, petroleum solvents, perchloroethylene, butyl cellosolve)

■

q WASHING SODA (sodium carbonate): scrubbing, removing stains, cutting grease q WHITE VINEGAR: disinfecting, removing stains

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3 Most Dangerous Toxins In Your Home

With thousands of chemicals in home products, eliminating them all can be difficult. Start by reducing these three most-toxic chemicals for a healthier home. BY SAR AH LOZANOVA

Manufacturers use an estimated 80,000 chemicals in products used around the home

today, in everything from softeners in plastics to preservatives in cosmetics to treatments for stain-resistant upholstery. Unfortunately, few of these chemicals have been thoroughly tested, and the long-term health effects of their use are largely unknown. What’s more, a growing body of evidence links chronic diseases such as cancer, asthma, autism and reproductive problems to the chemicals in our homes, food, water and air. Although the situation can seem daunting, several simple precautions can help safeguard your family. Start by reducing your exposure to these three common chemicals.

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FLAME RETARDANTS Flame retardants are synthetic chemicals that are widely applied to flammable petroleum-based products. Over the last 40 years, these chemicals have grown in popularity and are now commonly found in textiles, furniture, carpets, insulation and electronics. Among the most toxic are brominated flame retardants (BFRs), which include polybrominated diphenyl ethers (PBDEs). Studies have found PBDEs to be endocrine disruptors, which interrupt the hormone processes in the body. They may also cause liver and thyroid toxicity. Even minimal exposure at critical points in development can cause difficulties in learning, motor skills, memory and hearing, as well as damage to reproductive systems. Because flame retardants are not chemically bound to products, they are likely to leach out. PBDEs have been found to bioaccumulate in the food chain and do not readily break down in the environment. As a result, these chemicals have become widespread pollutants and are now commonly found in dairy products, fish and meat. To minimize your exposure: Avoid products made of synthetic fibers, and select naturally less-flammable alternatives such as wool and leather. Read product labels: They will sometimes state whether products contain flame retardants. Ask manufacturers what type of fire retardants they use. Children’s pajamas made from synthetic fabrics are commonly treated (as stated on the label), but snug-fitting cotton pajamas are frequently untreated. It can be hard to find untreated alternatives for some products such as automobile upholstery, car seats and strollers. In these cases, it is helpful to clean items and surroundings using a vacuum equipped with a HEPA filter. Inspect products with covered foam (which are very likely to contain flame retardants) such as mattresses, sofas and car seats, and ensure that protective covers are not ripped. Old carpet pads are likely sources of PBDEs; use special caution when removing old carpet by isolating the work area and using a breathing mask. Identify electronic items in your home that are likely to con-

tain PBDEs such as mobile phones, remote controls, hair dryers and kitchen appliances, and exercise special care by washing your hands after using them and not allowing young children to put them in their mouths. To avoid PBDEs in food, eat animal products with a lower fat content, as PBDEs tend to accumulate in fatty tissue. FORMALDEHYDE Formaldehyde is a colorless gas with a pungent odor that is used as a disinfectant, a preservative and a precursor for various resins in construction products. It is highly toxic and is used widely throughout the globe. The U.S. National Toxicology Program has labeled formaldehyde a known human carcinogen. Even at relatively low levels (above 0.1 parts per million), some people experience reactions to formaldehyde including watery eyes, nausea, difficulty breathing, burning in the eyes and throat, coughing and rashes. Common domestic sources of formaldehyde are building materials, cigarette smoke and unvented fuel-burning appliances. Pressed wood products with urea-formaldehyde resins such as particleboard, hardwood plywood paneling and medium-density fiberboard are all common sources of indoor formaldehyde contamination. To minimize your exposure: Whenever possible, choose solid wood products over pressed wood. Ask about the formaldehyde content of wood products such as furniture and cabinetry before purchasing; most responsible manufacturers will be able to provide formaldehyde testing results. Fortunately, formaldehyde emissions decrease over time, which means older furnishings are less likely to offgas and makes used or antique furniture a safer option. If you do purchase furnishings likely to contain formaldehyde, you can reduce emissions by covering them with one of the clear sealants available from AFM Safecoat (afmsafecoat.com). The EPA also recommends purchasing “exterior-grade” pressed wood products because they contain phenol resins instead of urea resins. If you are using glues or binders indoors, choose formaldehyde-free options. Finally,

Paraben Patrol Widely used in personal-care products and cosmetics, parabens are extremely common, low-cost synthetic preservatives. Studies from the Centers for Disease Control and Prevention found parabens in the majority of urine samples tested, demonstrating that these widespread chemicals are readily absorbed into the body. Parabens have been detected in

human breast cancer tumors and are thought to disrupt the hormone systems of the body. Parabens are most often found in moisturizers, skin cleansers, shaving gel, topical pharmaceuticals, makeup, toothpaste, shampoo, conditioner, sunscreen and even as an additive in foods, beverages and

some medications. To avoid parabens, read ingredient labels and avoid ingredients ending in -paraben, such as ethylparaben and butylparaben. For numerous recommendations for personal-care products that are parabenfree, visit motherearthliving.com/nontoxicpersonal-care. www.MotherEarthNews.com

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MOST TOXIC FOOD ADDITIVES (And How You Can Avoid Them)

Packaged foods are full of unnecessary and potentially dangerous chemical additives. By shopping smart, you can avoid the worst ones and improve your family’s health—our handy guide makes it easy. BY TABITHA ALTERM AN

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We owe a lot to science. The ability to preserve

foods through canning or refrigeration comes from scientific discovery. Enviable skill at baking bread attends an intimate knowledge of chemistry. For the gift of eating freeze-dried MREs (meals ready to eat) in outer space or at a campsite far from home, we owe our gratitude to food scientists. But for all its advancements, our proclivity to encourage innovation in our food system can sometimes end up hurting us. It’s nice to be able to rely on the convenience of packaged foods from time to time, but an overreliance can lead to repeated exposure to unnatural and unnecessary chemicals. While some packaged foods on the market today are admirably full of healthful ingredients (see “14 Food Companies You Can Trust” at motherearthliving.com/sustainable-food-companies), many more are not—and are instead filled with chemical additives, preservatives and sweeteners that have been linked to health and behavioral problems ranging from obesity and attention deficit hyperactivity disorder to cancer and heart disease. Spending just a few extra minutes to scan the ingredients list of products you buy could eventually save you and your family a lot of heartache. For a handy quick-reference guide, cut out our “20 Food Additives to Avoid” sidebar on page 34 and keep it in your wallet. What follows are the five categories of worst offenders. Ban them from your shopping cart!

Artificial Sweetners It’s smart to reduce our sugar intake. The average American consumes about 22 teaspoons of added sugar every day—for women, that’s more than four times the recommended amount. But rather than attempt to curtail our penchant for sweets, we often think we can beat sugar by replacing it. The bad news is we replace sugar with even less healthy artificial sweeteners. Plus, too often we seem to equate “diet,” “sugar-free” and “no sugar added” with a license to eat more.

ACE SULFA ME POTA SSIUM/ACE SULFA MEK

WHAT’S IT IN? Sugar-free desserts, gum and diet soda;

sugar substitute Sunett WHY AVOID? You may reduce the amount of sugar you consume by substituting an increased risk for cancer.

A SPARTA ME

WHAT’S IT IN? Frozen desserts, diet soda; sugar substitutes

Rather than turning to fake sweeteners for comfort, it’s healthier to stick to real sweeteners—but aim to limit your intake. The American Heart Association suggests we consume far less than 22 teaspoons per day to maintain good health: 9 teaspoons (36 grams) for men, 5 teaspoons (20 grams) for women and just 3 teaspoons (12 grams) for children. And while getting those grams from real sugar is preferable to choosing toxic artificial options, we can also make healthier options by turning to other natural sweeteners such as antioxidant-rich honey, plant-derived stevia and slow-metabolizing agave nectar. (For more on natural sweeteners, see “Smarter Sweets” at motherearthliving.com/natural-sweeteners.) Or satisfy your sweet tooth with naturally sweet foods such as fruit. However you consume real sweeteners, be sure to check ingredient labels for the artificial sweeteners at right, and rid your diet of them.

The average American consumes 22 teaspoons of added sugar every day—for women, that’s four times the recommended amount.

Equal and Nutrasweet WHY AVOID? Animal research has found links to leukemia, lymphoma and breast cancer. Some people complain of dizziness and headaches after consumption.

SACCHARIN

WHAT’S IT IN? Sugar-free foods; sugar substitutes

Necta Sweet and Sweet’N Low WHY AVOID? Researchers have linked saccharin to cancers of the bladder, reproductive organs and skin in animal studies, and weight gain in humans. It may increase the strength of other carcinogens, as well.

SUGAR ALCOHOL S

WHAT’S IT IN? No-sugar-added foods such as candy

and ice cream (Most sugar alcohols end in –tol, such as sorbitol, xylitol and maltitol.) WHY AVOID? Sugar alcohols, which are derivatives of sugar, can cause digestive problems.

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eral vitamins (read about numerous studies confirming these findings at eatwild.com/ healthbenefits.htm).

Organics Defined What does the organic label ensure? ■

■

Organic food has been certified by the USDA as having been produced through approved methods “that integrate cultural, biological and mechanical practices that foster cycling of resources, promote ecological balance and conserve biodiversity.” All organic food must be grown without synthetic chemical fertilizers, pesticides, herbicides, drugs and hormones. Organic meat and dairy producers may not administer antibiotics to animals except in cases of medical necessity. Organic food cannot be irradiated or genetically engineered.

Note: Some organic farmers forgo certification because it is too costly and can be complicated. In that case, the only way to know is to ask, a perk of shopping directly from farmers whenever you can.

BETTER FLAVOR & SOMETIMES BETTER NUTRITION Not all organic food is nutritionally superior to conventionally grown food—but some of it is. The Stanford study compared, literally, apples to apples—one variety grown conventionally compared with the same variety grown organically. But organic farmers’ ability to sell locally makes them more likely to grow nutritionally superior varieties because they don’t have to choose varieties that will remain viable in shipping containers and on supermarket shelves for extended periods of time. Growers who must prioritize shelf life and durability often end up sacrificing nutritional quality. Donald R. Davis, a retired nutrition scientist from the University of Texas, has studied the nutrient decline in wheat varieties over the past 50 years as farmers have transitioned to industrial methods. “Beginning about 1960, selective breeding and modern production methods gradually increased wheat yields by about threefold,” Davis says. Meanwhile nutrient concentrations have been dramatically slashed. Because industrial farming robs soil of nutrients, some of today’s wheat varieties have half as much protein and substantially fewer phytochemicals than earlier varieties, Davis says. Because they don’t have to focus almost solely on yield, organic farmers can choose varieties of wheat specifically because they are rich in high-quality protein. 40 THE MOTHER EARTH NEWS GUIDE TO FAMILY HEALTH

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Another area of the food sector in which organic techniques do yield nutritionally superior food is meat, eggs and dairy. The food an animal eats directly affects the nutritional content of its meat or milk. Grass-fed (also known as pastureraised) organic meat, eggs and dairy offer a wide range of health benefits over conventionally raised livestock (including conventionally raised organic): Grass-fed meat and eggs are lower in fat, calories and cholesterol; contain healthier fats and fatty acids; and have been found to be higher in sev-

Obscuring the Obvious New York Times food writer and author Mark Bittman points out the flaw in the Stanford study’s definition of “nutritious” as “containing more vitamins” rather than “promoting health and good condition.” “By which standard,” he writes, “you can claim that, based on nutrients, Frosted Flakes are a better choice than an apple. But they’re not.” (To learn more about why the study so egregiously missed the mark, browse our collection of expert responses at motherearthliving.com/buy-organic.)

FOR OUR COLLECTIVE HE ALTH Conventional industrial farming practices are detrimental to the health of soil, air, water and wildlife, something that matters to our collective health as much as or more than the nutrient levels of organic or nonorganic apples. If our soils are farmed intensively for one crop and sprayed with chemicals that kill even beneficial forms of life, the food grown in them ends up nutritionally deficient. In a landmark study, Davis and a team of University of Texas researchers compared the nutritional content of 43 fruits and vegetables based on the USDA’s data from 1950 and 1999. They found “reliable declines” in the levels of calcium, iron, phosphorus, protein, riboflavin and vitamin C. They report that there are likely declines in other nutrients such as magnesium, zinc and vitamins B6 and E, but there is no data on those nutrients from 1950. A combination of lifeless soil and agricultural practices aimed at improving traits other than nutrition (for example, yield) are the likeliest culprits. The Organic Consumers Association has compiled similar data, and concludes that the key to healthier food is healthier soil—soil that is regularly replenished with organic compost, in which crops are rotated to use and replenish nutrients in a cycle, in which beneficial insects and other lifeforms are allowed to play their vital role in soil health. The U.S. food system creates at least 7 percent of the nation’s global warming emissions, according to a conservative estimate from the EPA. Many experts bring that figure closer to 25 or 30 percent when the various arms of agriculture, such as the manufacture of pesticides and the impact of food transportation, are factored in. Toxic fertilizer and farm waste runoff is also responsible for a devastating amount of water pollution every year. For example,

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an Environmental Working Group report on water quality in one important agricultural state, Iowa, found that 60 to 98 percent of the stream segments evaluated had “poor” or “very poor” quality water. The two pollutants responsible for most of the contamination were two hallmarks of industrial farming: nitrogen and phosphorus. High levels of nitrogen and phosphorus in our waterways make it dangerous for the humans who need to drink it and the wildlife that need to live in it. Every year, scientists measure the extent of deadness in a massive area of the Gulf of Mexico. A stretch of the Gulf is so contaminated by agricultural fertilizers that all organisms requiring oxygen to survive cannot be found anywhere in sight. As of 2010, the dead zone was the size of Massachusetts. Farm waste runoff also contaminates our waterways with dangerous toxins such as coliform bacteria, E. coli and other nasties found in animal manure. Healthy bodies of water should be able to assimilate small amounts of contamination, but the quantities that pour out of large-scale factory farms can be too much for most of these natural ecosystems to fight. Large-scale ecosystem damage has other far-ranging consequences, as well. The spraying of pesticides, for example, often destroys pollinator populations. Without our pollinators, many of our favorite foods could not be grown. According to the Natural Resources Defense Council, “Keeping bee populations safe is critical for keeping American tables stocked with high-quality produce and our agriculture sector running smoothly.” They report that more than $15 billion per year in U.S. crops are pollinated by bees. What we might not want to pay for at the grocery store now—higher prices for higher-quality food—we will most surely pay for later. TABITHA ALTERMAN is the food and garden editor of Mother Earth Living. She thinks organic farmers are our country’s heroes.

Certified organic foods also don’t include genetically modified ingredients. Learn about GM foods at motherearthliving.com/gmos.

Ways to Make Organics More Affordable

1. GROW YOUR OWN

It doesn’t get more local than your front yard—and buying seeds or seedlings will yield a greater return on your investment than buying pricey organic grocery store tomatoes and herbs.

2. BEFRIEND A FARMER Community-supported agriculture (CSA) programs enable you to get fresh, local food for a weekly subscription price, which is often very affordable. You might also be able to get deals on excess produce through farmers you meet at your farmers market.

3. E AT IN SE A SON Seasonal produce is abundant produce, and abundant produce is cheap produce. Plan meals around what you find in big stacks at the farmers market or grocery store.

4. SHOP SM ART Don’t ever buy more than your family can eat, and consider planning exactly what you will eat in advance. For most fresh produce, only buy quantities you can eat or plan to freeze or preserve within a few days’ time.

5. PRE SERVE IT Canning, drying, freezing and fermenting are all easy, costeffective ways to preserve organic food from your garden or farmers market when it’s abundant, so that you’re able to enjoy it the rest of the year (when it costs more). WWW.MOTHEREARTHNEWS.COM

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naturally

young Look and feel your best at every age with rejuvenating foods and herbs.

TURMERIC On many herbalists’ lists of the most important herbs for health, turmeric is one of nature’s most effective anti-inflammatories, making it adept at fighting age-related diseases from arthritis to Alzheimer’s disease. Thousands of studies confirm turmeric’s ability to protect the liver, reduce inflammation and fight infection. Curcumin, turmeric’s active ingredient, inhibits the growth of cancer cells in laboratory studies and slows the spread of some cancers in animal studies, according to the American Cancer Society. Studies also suggest curcumin may improve heart health. In an Ohio State University study, researchers found curcumin helped reduce levels of triglycerides (circulating fats linked with heart disease) and increased levels of nitric oxide, which can help lower blood pressure. Turmeric may also protect our brains from Alzheimer’s disease. In a clinical trial published in the Journal of Neurochemistry, researchers found a 30 percent reduction in the size of Alzheimer’s-associated brain plaque in treated mice within just one week. Turmeric is also particularly effective at treating joint conditions such as arthritis. In a recent Italian study, patients with osteoarthritis experienced a 58 percent decrease in overall pain and stiffness as compared with a control group, and were able to reduce reliance on standard painkillers by 63 percent, reports the American Botanical Council. Along with its ability to fight age-related diseases, turmeric also may help us look younger. In Asia, turmeric is used as a beauty treatment to tighten skin and reduce inflammation. To try it, mix turmeric with flour and milk or water to make a paste, scrub it all over the body, then rinse off in the shower.

Get the Benefits

Aging is a fact of life, but succumbing to age-related ailments doesn’t have to be. Offering a bevy of antioxidants to ward off disease, nutrients to fight stiffness, and compounds to keep us sharp and energetic, the plant kingdom is brimming with solutions to conditions that can plague us as we age. In this article, we share five of our favorite picks for staying naturally young, plus recipes that make them fun and delicious to use.

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Because curcumin has low bioavailability, many experts recommend consuming it in foods that contain fat or that pair turmeric and pepper, both of which may enhance the body’s ability to absorb its beneficial components.

Caribbean Rice In this island dish, long-grain rice, coconut milk and kidney beans offer fiber and healthy fats to accompany turmeric’s anti-aging benefits. 1 tablespoon olive oil ½ medium onion, diced 1 garlic clove, minced 1 cup long-grain rice 1 cup chicken or vegetable broth 1 cup coconut milk 1 teaspoon dried thyme ½ teaspoon ground turmeric ½ teaspoon salt ¼ teaspoon pepper ½ cup kidney beans, drained 1 ripe mango, peeled, pitted and diced (optional) 1. Heat oil in a saucepan over high heat. Add onion and garlic and sauté until translucent. 2. Add rice, broth and coconut milk. Stir in thyme, turmeric, salt and pepper. Bring to a boil and reduce heat to low. Cover and simmer for 15 minutes or until rice is tender and liquid is absorbed. 3. Add beans and mango. Cook 5 minutes, or until heated through. Serves 4. From Artisanal Gluten-Free Cooking: 275 Great-Tasting, From-Scratch Recipes from Around the World, Perfect for Every Meal and for Anyone on a Gluten-Free Diet—and Even Those Who Aren’t by Kelli and Peter Bronski. Reprinted with permission of the publisher, The Experiment. WWW.MOTHEREARTHNEWS.COM

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