OCTOBER 2018 | VOL. 11 — ISSUE 10
O regon H ealthy L iving . com
HARVEST SEASON
Cookbook Edition
PLUS Delicious fall salads
OHLOct2018 FINAL COVER.indd 1
Rogue Valley Top Chefs
Coffee hacks
9/19/2018 12:53:42 PM
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Squash Soup in Pumpkin Bowls
Ingredients For the Bowls:
For the Soup:
For the Toppings:
• 4 small baking pumpkins (such as hooligan or sugar pie), acorn squash or sweet dumpling squash
• 3 tablespoons unsalted butter
• Pepitas (hulled green pumpkin seeds)
• 1/2 small onion, chopped
• Sourdough and/ or pumpernickel croutons
• 2 teaspoons sugar • Kosher salt
• Kosher salt • 2 sprigs thyme • 1 medium butternut or kuri squash (about 2 pounds), peeled and cut into 1-inch pieces • 1 teaspoon sugar • 3 tablespoons heavy cream (optional) • Freshly ground pepper
Directions Make the bowls: Preheat the oven to 400 degrees F. Use a paring knife to cut a large circle around the stem of each pumpkin (make a zigzag cut, if desired). Remove the lid and scoop out the seeds and fibers. Sprinkle the inside of each with 1/2 teaspoon each sugar and salt. Place the pumpkins and lids on a baking sheet; roast until tender, 20 to 35 minutes, depending on their size. Meanwhile, make the soup: Melt the butter in a large saucepan over low heat. Add the onion and 1 teaspoon salt. Strip the thyme
2
• Paprika, chili powder or Spanish pimenton • Crisp prosciutto, serrano ham or bacon • Fried onions • Fried sage or parsley leaves
leaves into the pot, increase the heat to medium and cook, stirring occasionally, until the onion is soft, about 5 minutes. Add the squash and sugar and cook, stirring, until glazed, 3 to 4 minutes. Add 5 cups water and bring to a boil. Reduce the heat to low and simmer, uncovered, until the squash is tender, 15 to 20 minutes. Working in batches, transfer the soup to a blender, crack the lid to let steam escape and puree until smooth; return to the saucepan (or puree directly in the pan with an immersion blender). Stir in the heavy cream, if desired. Season with salt and pepper, and top as desired.
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Table of Contents
OCTOBER 2018 | VOLUME 11 — ISSUE 10
BOUNTY
COVER STORY
Salad Days: Hearty fall combos
12
TALENT
FARE
Super Chefs: Recipes from the Rogue Valley’s best
Savvy Shopper: Make grocery dollars count
5
TASTE
BREW
18
Hack Your Coffee: Boosting the beverage
22
Inside Dish: Recipes from local restaurants
26
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October 8, 2018 • Oregon Healthy Living 3
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On the cover
The editor’s desk
Take advantage of seasonal produce to create HARVEST attractive salads rich in SEASON vitamins and antioxidants. Boost protein by adding garbanzo, black or kidney beans. Experiment with different grains, such as farro, bulgur or quinoa, and leafy choices such as arugula, endive or radicchio. These recipes are great to pack for lunch too. Photo by Tessa DeLine. OCTOBER 2018 | VOL. 11 — ISSUE 10
Yes, we are encouraging you to eat your greens this month, with several salad, soup and vegetarian recipes to try. You can help your children embrace vegetables by exposing them early and often, which can also apply to activities like running. There are several family-based, costumes-encouraged races this month in three towns. Get out and enjoy being silly. Next month we will turn our spotlight to veterans. crose@rosebudmedia.com
O regOn H ealtHy l iving . cOm
Cookbook Edition
PLUS
Delicious fall salads
Rogue Valley Top Chefs
Coffee hacks
STAFF EDITOR: Cheryl P. Rose VICE PRESIDENT OF SALES: Gail Whiting DESIGN & PRODUCTION: Paul Bunch, Dustin Peters CONTRIBUTING WRITERS: Tessa DeLine Rebecca Scott Micah Leigh Cindy Wilson Sarah Lemon CONTRIBUTING PHOTOGRAPHER Tessa DeLine
Oregon Healthy Living Magazine is published by the Rosebud Multimedia Advertising Department, 111 N. Fir St., Medford, OR 97501. General information: 541.776.4422 Submissions and feedback: crose@rosebudmedia.com
Join the list... Admire Aesthetics............................... pg. 6 Asante............................................... pg. 21 Ashland Food Cooperative................. pg. 7 Breeze Botanicals............................... pg. 3 Finish Line Real Estate......................... pg. 31 Good Medicine Acupuncture.............. pg. 21 Great Harvest Bread Co..................... pg. 26 Grins4Kidz......................................... pg. 4 Harry & David................................... pg. 28 Hyperbaric Oxygen Treatment Ctr....... pg. 17 Illumined Body................................... pg. 25 Medford Dermatology........................ pg. 31 Medford Food Co-op......................... pg. 27
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Medford Foot & Ankle........................ pg. 15 Medicap Pharmacy............................ pg. 19 Norton Lumber................................... pg. 4 The Noyce Clinic................................ pg. 19 Oregon Retina Center........................ pg. 23 P.N.W. Local Delights Food Delivery... pg. 29 Regence............................................. pg. 32 Retina Care Center............................. pg. 13 Rosa Transformational Health............. pg. 24 Sherm’s Food4Less............................. pg. 2 Superior Athletic Club......................... pg. 9 Wild Fern Natural Health................... pg. 9
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Oregon Healthy Living • October 8, 2018
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e p i c Re cess for Suc
n’s Southern Orego flavorful bounty spotlighted at annual festival
TEXT BY CINDY QUICK WILSON
T
outed as one of the region’s most popular destination events, the Ashland Culinary Festival features four days of farm-fresh cuisine, exclusive tastings, food demos, wine tours, hands-on workshops and the competitive wizardry of gifted local chefs. “This festival grows every year and we’ve had great success with some recently added events,” says Kelsey Frantz, projects and special events coordinator for the Ashland Chamber of Commerce. “One is our Thursday evening five-course Ultimate Top Chef Dinner that showcases our previous winning chefs. At this event, each chef prepares a course partnered with a local wine. We’ve also had great response to Friday evening’s Top Mixologist competition and our Junior Chef competition Saturday.” Among the many activities, the Top Chef competition is always the high point of the weekend, Frantz says, as 12 pre-selected local chefs use their best skills and imagination to create the winning dish from local produce and a secret key ingredient. In the following pages, we’ve asked last year’s competition winners for a behind-the-scenes look at what it takes to be a Top Chef.
TALENT
Top Chef Finalists: Jesse Denney and Stefano Cipollone (Standing Stone Brewing Co.), Skye Elder and Jeremy Gianino (Brickroom), Josh Dorcak and Caswell Dorcak (MÄS) and Brent Herud and Oscar Alvarado (Larks Restaurant) – Photo by Graham Lewis, courtesy of the Ashland Culinary Festival
SIP, SAVOR AND APPLAUD 12th Ashland Culinary Festival Nov. 8–11, 2018 Ashland Hills Hotel & Suites, 2525 Ashland St., Ashland For schedule of events and ticket information, visit www.ashlandchamber.com/ culinaryfestival
continued on page 6 October 8, 2018 • Oregon Healthy Living 5
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TALENT continued from page 5
2017 TOP CHEF - WINNER
Skye Elder Head Chef, Brickroom, Ashland TEXT BY CINDY QUICK WILSON
W
inning was great, says Skye Elder, head chef at Ashland’s Brickroom and winner of the 2017 Top Chef, but more importantly, the competition reenergized his passion for his craft. “I enjoyed the event, and not just because we won,” Elder chuckles. “The Top Chef competition is the highlight of the year because being there creates this feeling of energy and excitement, an enthusiasm that I try to replicate back at the restaurant.” With wild Coho salmon as the secret ingredient, Elder and his sous chef, Jeremy Gianino, impressed the judges
Top Chef 2017 Winner: Skye Elder of Brickroom Restaurant with his sous-chef, Jeremy Gianino – Photo by Graham Lewis, courtesy of the Ashland Culinary Festival
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TALENT during the final round with their presentation of “Wild Coho Salmon Two Ways.” The dish included coriander-seared Coho with coconut jasmine rice, and a wasabi-caramel lomi lomi salmon with radish Napoleon. Elder graduated from Western Culinary Institute in Portland in 1990. “Being a chef is all I’ve ever done,” he says. “I got my first head chef appointment when I was 23, so that’s 22 years that I’ve been running kitchens. I was head chef at Touché, a Mediterranean restaurant in Portland, for 10 years. I was also executive chef at the Pine Tavern restaurant in Bend, one of the oldest restaurants in Oregon. I signed on to Ashland’s Brickroom almost five years ago and it has worked out just right for me.” Elder calls the Top Chef competition “this high, bright moment” and says, “I have such great respect for Cory Schrieber and John Ash, it was an honor to receive accolades from them. We have some incredible culinary talent here in Ashland. All the chefs look forward to this weekend in November where we get to show what we do. It also gives us a chance to network a little because most of us are heads down, busy in the kitchen all day. It’s always an exciting competition, and we look forward to doing it again this year.”
MAGIC SHELL AFFOGATO INGREDIENTS 1 scoop vanilla ice cream 1 tablespoon magic shell (recipe below) MAGIC SHELL 1 cup dark chocolate, chopped 2 tablespoons hazelnut oil DIRECTIONS Heat the chocolate in a nonstick pan just until melted. Stir in the oil and pour into a quart container to create the “magic shell” and store. Pour magic shell over 1 large scoop of vanilla ice cream served in a cappuccino cup. CHEF NOTES Provided by Skye Elder: This is a delicious, classic dessert with a “magic shell” twist. I recommend pairing the dessert with a shot of Noble espresso.
continued on page 8
Get a jump on cold and flu season this year by learning how to make your own tasty herbal remedies.
Thursday November 8
6:30 PM Co-op Classroom 300 N. Pioneer St., Ashland Register Online at www.ashlandfood.coop
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TALENT continued from page 7
2017 TOP CHEF - SECOND PLACE
Brent Herud Lark’s Restaurant, Ashland TEXT BY CINDY QUICK WILSON
“C
ompetitions are fun when you get challenged to think on your feet,” says Brent Herud, who represented Lark’s Restaurant in Ashland last year. After winning the wild card slot, Herud went on to finish second in the final Top Chef round with his saké-cured wild Coho salmon. “Competing inspires our creativity and gives us a chance to show off our skill sets apart from our everyday, on-the-job requirements.” In the past 17 years, Herud’s culinary interests have taken him from his home state of Connecticut, where he started as a banquet server in high school, to Rhode Island and Colorado, where he graduated from Johnson & Wales University with a bachelor’s degree in food service management. From there, he went to the British West Indies and finally, to Oregon. After spending some time in the Portland area, he’s found a comfortable niche here in the Rogue Valley. “One of the things that brought me to Oregon was the bounty of the area,” he says. I love working with the local farmers here.” As for areas of culinary interest, Herud says, “I don’t really have a specialty. I think it’s good for a chef’s creative interests to experiment with different types of cuisines.” That philosophy is especially true in competition, he says. “With the secret ingredient, you never know what you might be cooking, so you have to be prepared for different scenarios. They do a great job with the pantry, but you don’t always have everything you want, so it requires some imagination and improvisation. That makes it fun and challenging. It inspires me with new ideas.” Herud is very supportive of the local culinary scene and expects to compete for Top Chef again this year. “It’s fun seeing the thriving food community here in Southern Oregon, especially these competitions. Since I enrolled in my high school program, I love to see the opportunities that the local high school kids are getting to enter the world of cooking.”
8
Second Place Winner – 2017 Top Chef Competition: Brent Herud of Larks Restaurant – Photo by Graham Lewis, courtesy of the Ashland Culinary Festival
First and Second Place Winners – 2017 Top Chef Competition: Skye Elder of Brickroom celebrating with Brent Herud of Larks Restaurant – Photo by Graham Lewis, courtesy of the Ashland Culinary Festival
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TALENT
It’s Time to Claim the Health Care You Deserve.
SUMMER GAZPACHO INGREDIENTS 2 pounds ripe heirloom tomatoes, seeded and roughly chopped 1 pound of cucumber, roughly chopped 1/4 cup green pepper, seeded and roughly chopped 1 small red onion, peeled and roughly chopped 1 clove garlic, peeled 2-3 teaspoons sherry vinegar, to taste Salt and black pepper 1/2 cup extra-virgin olive oil
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DIRECTIONS Combine prepared ingredients in food processor. Puree ingredients to desired consistency. Season with salt and pepper. Chill and serve soup with grilled bread or croutons. CHEF NOTES Provided by Brent Herud: This is a perfect seasonal soup that can utilize many varietals of each of the vegetables. You can find a selection at our local farmers markets. For example, green peppers can include Cubanelles, Shishito, Padron, Anaheim or green bell pepper.
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Call 541-779-7529 for information October 8, 2018 • Oregon Healthy Living 9
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TALENT continued from page 9
2017 TOP CHEF – THIRD PLACE
Josh Dorcak Head chef and owner of MÄS, Ashland TEXT BY CINDY QUICK WILSON
J
osh Dorcak, representing his own MÄS restaurant in Ashland, won the first round of competition and placed third in the final Top Chef round, surrendering the title he held two years running. “That’s okay,” he says. “We had a lot of fun last year, especially because I had my son, Caswell, as my sous-chef. He was a little ambivalent at first, but he came around, put his head down, and did some real work.”
Dorcak won his first Top Chef title in 2015, representing the Public House restaurant in Ashland. “I was a little surprised by the win, but I had always worked at places where the menu changes all the time, so for me, it wasn’t that difficult to work with surprise ingredients.” In 2016, representing Ashland’s Scapetta Prima restaurant, Dorcak again won the Top Chef title for his vegetarian dish of soy-glazed beets. Over the course of his experience, Dorcak says his perspective on cooking has changed, which is what prompted him to launch his own “pop-up” restaurant, MÄS, last year. “It’s become much more complex to me. My focus now is to prepare food that is simpler without a lot of manipulation.” With his business partner, Luke VanCampen, Dorcak is developing what he calls “Cascadian” cuisine. “That’s using food from the Cascadian bioregion –
10
Third Place Finalist: Chef Josh Dorcak of MÄS with his 8-year-old son, Caswell, who competed with him for the weekend as his sous-chef – Photo by Graham Lewis, courtesy of the Ashland Culinary Festival
from Ketchikan, Alaska, down through Washington and Oregon. I feel that has got to be healthier if you’re eating what your region is currently producing according to local weather patterns. It’s a more organic process that is completely dictated by the people who know food the best, and that’s the farmers.” Dorcak grew up in California’s Bay Area in a family that loved to cook. Though he enjoyed spending time in the kitchen and cooking for family and friends, his interest at that time was casual. “When one of my friends enrolled in culinary school, it sounded like a good time to me, so I enrolled in the California Culinary Academy in San Francisco. It just clicked for me. I fell in love with everything about this industry.” Does Dorcak see his young son, Caswell, as a future Top Chef? “Well, maybe not,” he laughs. “It’s still too early to tell.”
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SPECIAL
FRESH GREEN PEA CHILLED BROTH INGREDIENTS 1 pound of fresh green peas in shells Filtered water Smoked bonito flakes (Katsuobushi or dried, fermented and smoked skipjack tuna) Desired seasonings (see suggestions below) DIRECTIONS Setting shells aside, shuck the peas into a cold bowl and then steam or blanch for two minutes. Let them cool in the fridge. Then combine shells with enough filtered water to cover. Heat to 185 F for 15 minutes. When time is up, remove the shells and add a handful of smoked bonito flakes (Katsuobushi or dried, fermented and smoked skipjack tuna). Set a timer for 8 minutes. Strain the broth and season with salt. (Note: We’re looking to mimic split pea soup, so don’t be shy with the salt.) Once you’ve achieved the desired flavor, chill the broth. Now the fun part—take the peas and peel off the skin and voila! Split fresh peas. You may want to season the finished dish with mint oil, radishes, pea shoots and arugula flowers. Don’t forget to serve this chilled.
WITH
Listen to new episodes weekly at
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BOUNTY
Autumn Leaves Leaves Seasonal salads use nutritious fall produce RECIPES AND PHOTOGRAPHY BY TESSA DELINE
J
ust because summer has slipped away, that doesn’t mean it’s no longer salad season. The following recipes for fall salad are hearty enough for lunch or a fun dinner side dish instead of the same old same old vegetables.
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WARM ROASTED BUTTERN UT WITH KALE AND FARRO If you want to save time, you can find precut butternut squash in the refrigerated vegetable section of many supermarkets. Farro is a hearty grain that originates from the Mediterranean that was a mainstay of the daily diet in ancient Rome. Farro has a nutty flavor and chewy texture. Farro is NOT gluten-free. If you want a glutenfree option for the salad, then substitute precooked quinoa. When choosing fresh kale, look for Lacinato kale, also called Tuscan kale. It’s sweeter and has a tender texture compared to the shorter, curlyleaved varieties. It has long, dark flat leaves that are perfect for salads or smoothies.
Ingredients: 6 cups butternut squash, peeled and cubed 2 tablespoons olive oil 1 teaspoon salt 1/2 teaspoon black pepper 3/4 cup toasted pepitas 3 cups kale (stems removed and torn into bite-sized pieces) 2 cups apples, chopped 1 cup cooked farro 1/2 dried cranberries
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RN UT SQUASH SALAD
,
ved d
For the dressing: Place the following ingredients in a screw top jar and shake until wellcombined. Taste and correct your seasonings. Set aside. 1/4 cup orange juice 1 tablespoon Dijon mustard 1 tablespoon Kalamata olive oil
2 tablespoons shallots (minced) 1/4 teaspoon salt 1/4 teaspoon pepper
Preheat oven to 400 F. Place butternut squash, olive oil and salt on a sheet pan and place in oven uncovered for 15-20 minutes until lightly toasted. Remove from oven. Add butternut squash and remaining ingredients (including dressing) to a medium-sized bowl and coat well. Serve immediately. Servings: 4
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BOUNTY
continued from page 13
FALL GREEN SALAD WITH RED PEAR AND WALNUTS The sweetness of the red pears and the crunch of the walnuts are the stars in this dish. This is a wonderful salad to serve as a side dish at a holiday gathering. Ingredients: 8 cups loosely packed mixed greens (such as lettuce, arugula, spinach and radicchio) 1 red pear, cored and chopped 1 large avocado, peeled and cubed 4 tablespoon crumbled blue cheese 1/2 cup walnuts
For the dressing: Place the following in a screw top jar and shake until well-combined. Taste and correct your seasonings. Set aside. 2 tablespoons Kalamata olive oil (or use regular olive oil if you prefer) 2 tablespoons honey 1 tablespoon white balsamic vinegar Salt and pepper (to taste) Directions: Wash and dry the mixed greens. Wash, core and chop the red pear into uniform-sized pieces. Add the greens to a medium-sized bowl and toss with the dressing. Divide greens and pears among four plates. Top each salad with blue cheese, avocado and walnuts. Servings: 4
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BOUNTY
SESAME BEET SALAD Beets have a wonderful, earthy flavor. Beets are low in calories yet high in fiber and antioxidants as well as an array of important micronutrients. Be sure to wear food-grade plastic gloves if grating the beets by hand. Beets, especially the red variety, will stain your hands and porous surfaces if you aren’t careful. Ingredients: 1 pound red beets (preferably small-sized beets) 2 tablespoons rice vinegar 1 tablespoon mirin (Japanese sweet wine) 1 tablespoon sesame oil 1 teaspoon lemon juice 1/2 teaspoon red pepper flakes (optional) Salt and pepper to taste 1 tablespoon toasted black sesame seeds for garnish Wash and scrub beets well. Cut off tops and set aside for another use. Using a box grater or food processor, shred the beets. Meanwhile, whisk together rice vinegar, mirin, sesame oil, lemon juice, red pepper flakes, salt and pepper in a medium-sized bowl. Add beets. Cover and refrigerate for at least 30 minutes to let the flavors marry. Place on four salad plates atop microgreens or sprouts. Garnish with the black sesame seeds. Servings: 4
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BOUNTY
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HARVEST COBB SALAD This is a riff on the classic Cobb salad served at many local restaurants. This version reflects fall flavors and has a delightfully light, cinnamon-flavored dressing. Ingredients: 2 cups cooked chicken, cubed 4 slices cooked bacon, chopped 4 hard cooked eggs, sliced 6 cups romaine lettuce, chopped 2 apples, cored and chopped 1 large avocado, diced 2 green onions, sliced thin
For the dressing: Place the following ingredients in a screw top jar and shake until well-combined. Taste and correct your seasonings. Set aside. 1/2 cup apple cider 3 tablespoon Kalamata olive oil 1 tablespoon apple cider vinegar 1/4 teaspoon ground cinnamon 1/4 teaspoon salt 1/4 teaspoon pepper Assemble ingredients by dividing the romaine lettuce among four plates. Place all ingredients on top of the lettuce, arranging in individual rows. Drizzle with the desired amount of dressing. Serve immediately. Servings: 4
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FARE
How to eat right
TEXT BY SARAH LEMON
when budgets are tight
A
no-frills budget doesn’t have to exclude healthful meals. Eating right when money’s tight is as easy as getting back to basics. “You have to shop smart,” says Michelle Guerrie, demo coordinator for Ashland Food Co-op. Budget- and health-conscious shopping, meal planning and cooking is a consistent theme at the Co-op, which holds several classes each year on the topic. “If you eat whole foods, it will save you money,” says Mahlea Rasmussen, the Co-op’s education coordinator. “Whole foods” is a term that describes minimal processing. As close to their natural states as possible, whole foods contain all their edible parts. They haven’t been
18
broken down, combined with other isolated ingredients, packaged and marketed to consumers as foodstuffs. “You’re paying, essentially, for that packaging,” says Rasmussen. Guerrie adds, “Anything that’s been touched by a machine potentially has lost some of its value.” One concern people may have is that eating healthy requires more expensive products and produce. “People think that if they start to eat healthy, it’s going to cost them a lot of money,” says Rasmussen. However,
Oregon Healthy Living • October 8, 2018
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MEAL PLANNING
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continued from page 19 making good choices and being a savvy consumer can keep costs equal or lower than a grocery bill filled with packaged and prepared items. Rasmussen gave the example of the Co-op Basics program, which offers more than 300 pantry and household items at low prices every day. There is an investment of time, however, that’s almost unavoidable. The “Eating Right When the Budget’s Tight” class emphasizes cooking from scratch, says Rasmussen, while dispelling the myth that preparing whole foods takes “the whole evening.” Most recipes presented in class take 30 minutes or less. “There’s work-arounds that we talk about,” she says, explaining that freezing leftovers, doubling recipes and doing some food prep earlier in the day (or the week), are all worthwhile strategies. Shortcuts can arise from carefully selected convenience items, such as frozen vegetables and canned beans. Usually picked at peak ripeness and processed within a day, frozen produce can be a good option for cooks who want to keep items on hand for weeks or months, rather than days. But they’re not necessarily less expensive than fresh alternatives, says Guerrie. Purchased in its high season, fresh produce is almost always the most economical, not
to mention flavorful and nutritious, she says. “In the end, it costs less because you’re getting all the value in the nutrients.” Canned food, by contrast, is like “dead food,” says Guerrie, calling it a viable option for camping trips or occasions when keeping food cool is a challenge. The challenge of reading and understanding food labels is another aspect of healthful eating. Some labels, says Rasmussen, mark a halfway point between certified-organic and standard farming practices. Meat, for example, can be designated “natural,” meaning the animal was given no antibiotics nor feed containing genetically modified organisms. These distinctions come with variations in price. “It depends on how you want that animal to be raised,” says Rasmussen. Compromises on organic certification can be mere technicalities in the case of small, local farmers who use organic methods but can’t pay for the government’s seal of approval. Make sure, says Rasmussen, that any foods that soak up a lot of water — berries, for example — were grown organically. “There are some items that you should absolutely always buy organic.”
See and do The next session of “Eating Right When the Budget is Tight,” gives participants a first-hand look at preparing a healthful entrée while instructors share tips, tricks and resources for making the most of your grocery dollar. The class is free but requires registration and a $10 deposit refunded in the form of a Co-op gift card.
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Mahlea Rasmussen and Michelle Guerrie prepare recipes for the Ashland Food Co-op’s class about eating healthy on a budget. Photo courtesy of the Ashland Food Co-op.
Nov. 1, 6-8 p.m. Ashland Food Co-op Registration: 541-482-2237
Oregon Healthy Living • October 8, 2018
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FARE
SPINACH AND RED LENTIL SOUP
Ingredients: 1 1/4 cups red lentils 2 tablespoons extra-virgin olive oil 1 1/2 teaspoons anise seeds 1/2 teaspoon red-pepper flakes 2 tablespoons fresh ginger, peeled and chopped 2 garlic cloves, peeled and minced 1 bunch spinach, washed and chopped 1 teaspoon sea salt 1 cup coconut milk
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Directions: Sort and wash the lentils. In a soup pot, combine lentils and 5 cups water; bring to a boil. Reduce heat to a simmer. Cover and cook until tender, about 30 minutes. Heat the oil in a skillet. Add the anise, red-pepper flakes, ginger and garlic. Cook for a minute, stirring continuously. Add the greens and salt to skillet. Continue to cook, stirring frequently until greens are wilted. Add the coconut milk to skillet; bring to a simmer. Remove from heat. When lentils are soft, add greenscoconut milk mixture to pot; stir. Let sit for a minute before serving.
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Servings: 4-5 Recipe courtesy of Ashland Food Coop, published at www.ashlandfood. coop/nourishment/recipes/spinachred-lentil-soup
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541-973-8633
Medfordashlandacupuncture.com October 8, 2018 • Oregon Healthy Living 21
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BREW
C offee oncoctions C C reative
TEXT BY REBECCA SCOTT
How to hack your coffee with healthy ingredients
A
fter brewing your morning coffee, you might add a splash of milk or a sprinkle of sugar. Or you could try some of the creative ways to enhance your coffee with energizing and healthboosting ingredients, such as coconut oil, butter and spices. In addition to tasting great, these ingredients offer an array of health benefits, according to local experts.
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Healthy additions to your coffee
Fat is an excellent source of energy, says Ron Veitel, a nutritional and lifestyle coach at Siskiyou Vital Medicine in Medford. He explains that using coconut oil, pasture-based butter or medium-chain triglyceride (MCT) oil is an easy way to incorporate healthy fats into your coffee and diet. “When you consume healthy fats, the pancreas isn’t required to release insulin,” he says, so there’s no blood sugar spike or crash. If you want more vigor throughout the day, the fatty acids in MCT oil are easy for the body to use as energy and a good replacement for refined sugar, explains Yaakov Levine, a nutritional health coach at Natural Grocers in Eugene. “The coffee itself has antioxidants, which are also good for you,” he says. If you decide to add healthy fats to your coffee, it’s important to know the origin of the ingredients. “It’s better to use pasture-based dairy, which comes from free-range cows,” says Levine. He says pasture-based butter has more omega-3 fats than other butter and is beneficial to intestinal health.
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BREW Veitel agrees. He says healthy fats such as ghee or coconut oil stabilize energy levels and help fight cravings. “When you add fat to coffee, you feel satisfied,” he explains. However, fat is not the only energizing ingredient you can put in coffee. Spices are another healthy coffee hack that pack a punch. For example, Levine says adding cardamom to coffee during hot weather can act as a cooling agent, even though it’s in a hot beverage. Veitel says many spices are rich in antioxidants, which help slow the aging process. For example, cinnamon balances blood sugar levels and adds flavor, he says. If you want to replace white sugar, there are many options. “Honey, maple syrup and stevia are popular choices,” says Levine. If you use stevia, he advises not adding much since it’s significantly sweeter than refined sugar.
How to hack your coffee
Once you decide to change up your coffee, it’s important to add new ingredients properly. If you’re using any type of fat, Veitel says to blend it until well-combined, or you’ll have an oil slick on top of your coffee. Additionally, Veitel advises starting slow if you’ve never had fat in your coffee before. “Start with one tablespoon of fat and then work up to two,” he says, because this ensures your body can tolerate the change.
A new, healthy coffee
Levine and Veitel agree that creative coffee hacks are simple ways to infuse healthy ingredients into your morning beverage. Veitel says the body can run more efficiently if it adapts to burning fats rather than carbohydrates. “The energy you get from fat is released more slowly and over a longer period of time,” he says. Additionally, he explains the extra fat also slows down the absorption of caffeine, so you have consistent energy for several hours. Creative coffee hacks help you add more healthy fats into your body and diet, according to Veitel and Levine. “They are nutritious, delicious beverages and a great way to start the day,” says Veitel.
TWO POPULAR COFFEE HACKS Mushroom coffee and golden lattes are full of healthy ingredients which benefit the body, according to Veitel and Levine. Mushroom Coffee Chaga is a type of mushroom that grows in colder climates and is often used to enhance coffee. It is ground into a powder and brewed like regular coffee. Mushroom coffee may have several health benefits such as increasing stamina, reducing fatigue, boosting immune function and helping with mental performance. Golden Lattes A golden latte has turmeric, coconut oil, ginger, black pepper, honey and unsweetened plant-based milk. These lattes are a traditional drink from India known as “golden milk.” Turmeric, one of the main ingredients, is rich in antioxidants, protects the liver and is a potent anti-inflammatory. Golden lattes can also fight digestive problems and improve heart health.
October 8, 2018 • Oregon Healthy Living 23
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FARE
Fresh Treats for Fido TEXT BY MICAH LEIGH
M
aking your own dog treats is a good way to provide a healthy option and maintain quality control. Ahrial Curtis-Redon, owner of Rogue Valley Pet in Medford and Grants Pass, says that frozen and no-bake treats are great for dog owners who care about ingredients.
“I like to make frozen treats because they last longer and also provide mental stimulation,” she says. “These are great year-round and can be used indoors and outdoors,” she says. “I use foods such as high quality wet and dry dog food, canned pumpkin, plain nonfat Greek yogurt, peanut butter, diced apples, sliced carrots, blueberries, bananas and bone broth. You can stuff these ingredients into a chew toy, such as a Kong, which is my personal favorite, or a cleaned, white marrow bone. There are also silicone molds available for frozen or no-bake snacks.” Reading labels is critical when it comes to dog treats. “Xylitol is a sweetener that is used in things like peanut butter and yogurt. It is hazardous to dogs, so be sure you know what you are using. Hidden sugars are everywhere, even in such things as plain yogurt. Even though sugar might be a treat, we don’t want to over-sugar our dogs. They don’t need it and we
don’t want them addicted to it. For that reason, I use limited fruit in each frozen Kong I make.” Keep in mind the particular needs of your dog. CurtisRedon says, “Pumpkin and yogurt should both be used in small quantities. A general rule of thumb is a teaspoon for small dogs and a tablespoon for larger dogs. The smaller the pet, the less you use. Things like baking soda, baking powder and dry yeast can be harmful to dogs when ingested in large quantities. Again, a larger dog can tolerate more than a small dog. A pup can overdose on these ingredients. If you make baked treats, substitute almond flour for wheat flour.” Paying close attention is key. “If you discover that your dog is sensitive to certain ingredients, don’t use them,” says CurtisRedon. “A dog that can’t have grains shouldn’t eat oats or rice, not even in small amounts. Stay away from corn, soy and wheat because dogs don’t tolerate them well. Use moderation. Too many treats can cause weight gain, and while a chubby dog might look cute, it won’t be healthy.”
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Oregon Healthy Living • October 8, 2018
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RECIPES FOR TREATS MADE WITH LOVE TREATS ER-PUMPKIN PEANUT BUTT ew toy that g or other ch on K a in e For us d. can be stuffe : Ingredients dog food can of quality e rg la a f o 1/3 ple 1/4 sliced ap mpkin n canned pu oo sp le rt 1 tab n Greek yogu n nonfat plai r 1 tablespoo anut butte on natural pe One tablespo Directions: r to plug the e peanut butte d Use half of th ingredients an yer the other La . le ho l al to sm anut butter rest of the pe then use the e the toy on of the toy. Plac ze plug the end dish and free freezer-safe d its side on a an a time ake several at overnight. M . keep on hand
NO-BAKE TREATS
FREEZER TREATS
Ingredients: 1/4 cup natural peanut butter 1/4 cup plus 2 tablespoons rolled oats 2 tablespoons ground flaxseed 1/4 cup water Directions: Combine flaxseed, peanut butter and oats, adding just enough water to keep the dough pliable. Roll the dough into 24 small balls. Use coconut oil on your hands if the dough is sticking to your fingers. Place balls on parchment paper in a sealed container and refrigerate for at least 30 minutes.
Ingredients: 2 apples, core d 1 cup nonfat Gr
eek yogurt
Directions: Dice apples, remo ving seeds and cores. Blend with yogurt and pour int o 1/2-ounce silicone molds or ice cube trays. Freeze. Subs titute two banana s for the apples or use a combination of both.
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Great Harvest Bread Co.
KALE SALAD
SPONSORED CONTENT
LUNCH
WITH CANDIED PUMPKIN And Sunflower Seeds, Walnuts And Golden Raisins
T
his salad is awesome for fall when the kale harvest is at its peak. Did you know that hearty greens, such as kale, get sweeter if picked after experiencing a first frost? Don’t throw away the leftovers of this dish. As it marinates in the fridge, it becomes an entirely different and delicious experience. This dish is best with specialty varieties of kale such as Lacinato (also called Tuscan or Black Kale) Redbor or Red Russian. If fresh kale is unavailable, you can substitute arugula, spinach, frisée, radicchio or any similar combination. In the interest of time, make the dressing while the nuts/seeds are roasting.
FOR THE NUT MIXTURE: INGREDIENTS: 1/2 cup pumpkin seeds 1/2 cup sunflower seeds 1 cup walnuts 1 tablespoon canola or olive oil 1/4 teaspoon cayenne 1/4 teaspoon allspice 1/2 teaspoon black pepper 1 teaspoon kosher salt 1 tablespoon honey
FOR THE DRESSING: INGREDIENTS 1 tablespoon Dijon mustard 1 clove minced garlic 1/3 cup red wine or sherry vinegar 2 teaspoons honey 1 cup olive oil 2 teaspoons fresh thyme, chopped Kosher salt and black pepper
DIRECTIONS: Preheat oven to 350 F. On a parchment or foil-lined sheet tray, combine seeds, nuts, oil and spices, reserving honey. Roast for 10-15 minutes; remove from heat and add honey. Using a runner spatula, stir to completely coat. Return tray to the oven and continue to roast until honey evaporates (about five minutes). Remove from oven and let cool. Break apart with hands as necessary.
FOR THE SALAD AND ASSEMBLY: INGREDIENTS: 1 bunch kale, washed and dried; stems removed and cut into ½ inch strips 1/2 cup golden raisins 1 cup seed/nut mixture 1/2 cup vinaigrette (dress to taste) Kosher salt and black pepper to taste
DIRECTIONS: Whisk together mustard, vinegar, garlic and honey in small mixing bowl. Slowly drizzle in olive oil while whisking to emulsify. Add thyme and season to taste with salt and pepper. This recipe makes more than you need for the salad, so store extra in a jar with a tight-fitting lid in the refrigerator for up to one week; shake well before using.
DIRECTIONS: Toss all ingredients together and mix well. Serve either in a large salad bowl or on individual plates – accompanied by grilled Great Harvest Bread! Servings: 4-6 as a side dish
GREAT HARVEST BREAD CO.
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(541) 245-3310 MF-00096321
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Oregon Healthy Living • October 8, 2018
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SPONSORED CONTENT
LUNCH
Medford Food Co-op
WINTER SQUASH SALAD
with SuperCreamy Omega Dressing
S
outhern Oregon offers a variety of locally grown squash that works wonderfully in this recipe including red kuri, Delicata and butternut. Roasted, diced and added to any fresh salad, squash adds an invigorating boost of energizing autumn carotenoids and B vitamins.
Visit Medford Food Co-op Monday, Oct. 15, 3-5 p.m. to see this recipe in action during the monthly Rogue Valley Grown Cooking Skills demonstration.
FOR THE SALAD: INGREDIENTS: Winter squash (red kuri, Delicata or butternut) Baby greens Frisée (curly endive) Tomatoes, chopped Carrot, shredded Pumpkin seeds
FOR THE DRESSING: 1/2 cup hulled hemp seeds 1/2 cup water 2 tablespoons nutritional yeast 2 tablespoons fresh lemon juice 1 clove garlic (or 1 teaspoon garlic powder) 1/4-1/2 teaspoon fine sea salt (or to taste)
DIRECTIONS: ROASTING THE SQUASH: Remove the stem from the squash and slice squash in half. Scoop and remove the seeds. Slice each portion into half-moon shapes. Place on a baking sheet lined with parchment paper. Spray or drizzle lightly with oil, if desired. Roast at 375 F for approximately 40 minutes, turning the squash half-way through baking. The skin will begin to caramelize, and the flesh will be fork-tender when done. Remove from oven and cool until able
to handle. Slice into bite-sized pieces to toss with the rest of the salad ingredients. MAKING THE DRESSING: Add all dressing ingredients to a small, high-speed blender. Blend on high until smooth. Taste and add additional salt or lemon juice to taste. ASSEMBLING THE SALAD: Combine greens, shredded carrot, tomato, pumpkin seeds and squash. Drizzle with hemp dressing.
October is Co-op Month!
Celebrate the cooperative difference with us: join the Co-op in October to get extra goodies, enter to win weekly in-store giveaways, and take advantage of special promotions throughout the month! Open Daily 7 to 9 • 945 S Riverside Ave (541)779-2667 • medfordfood.coop
The Café
October 8, 2018 • Oregon Healthy Living 27
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SPONSORED CONTENT
DINNER
Harry & David
BAKED BRIE
With Pumpkin Butter And Candied Walnuts
N
eed an easy recipe for all your holiday entertaining? This simple-to-make Pumpkin Butter Baked Brie is an entertaining breeze. Just roll out store-bought puff pastry dough and spread on a thick dollop of pumpkin butter. Sprinkle with chopped candied walnuts and top with a small wheel of brie. Wrap it up like a holiday package and brush lightly with egg wash before baking to a beautiful golden brown. Serve this creamy, sweet and savory appetizer with crackers or slices of baguette.
INGREDIENTS: 1 sheet frozen puff pastry, thawed 1/4 cup Harry & David Pumpkin Butter 1/4 cup chopped candied walnuts (or regular walnuts) 1 8-ounce wheel of Brie, removed from packaging and rind in tact 1 egg, lightly beaten
DIRECTIONS:
Preheat oven to 350 F. On a lightly floured surface, roll out the puff pastry to approximately 11 inches square. Spread the pumpkin butter evenly in the center of the pastry to form a 4-inch circle. Sprinkle the walnuts evenly over the pumpkin butter and top with the brie. Fold the corners of the pastry up over the brie and pinch to seal. Place the pastry wrapped brie on a baking sheet lined with parchment and brush the surface with the egg. Bake for 2530 minutes or until the pastry is puffed and golden brown. Remove from the oven and allow to rest for five minutes. Serve warm or at room temperature. Servings: 10-12
Find your gourmet ingredients at the
enjoy
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STORE CODE: 338516
%*
off
COUNTRY VILLAGE STORE
your next product purchase. Valid through October 31, 2018.
1314 Center Drive Medford, Oregon 97501 *Save 15% on your in-store purchase. Offer is not valid for the purchase of gift cards, red-tagged clearance items, or products containing alcohol, cannot be used in combination with other discounts or promotions, and cannot be applied to previous purchases. Void where prohibited by law. Not valid with catalog, internet, or phone orders. Void if copied, purchased, sold, or bartered. No cash value. Limit one coupon per customer and one purchase per coupon. Coupon Code 338516. Offer valid through October 31, 2018. Harry & David is a dba of Harry and David, LLC.
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Oregon Healthy Living • October 8, 2018
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P.N.W. Local Delights Food Delivery
SPONSORED CONTENT
EASY VEGAN LASAGNA
DINNER
T
his recipe makes an amazingly delightful meatless, gluten-free, dairyfree lasagna packed with enough flavor to please any carnivore! Between the decadent layers of pesto and cashew cheese, this creative vegan dish highlights a variety of textures and can easily fool the pickiest of eaters to eat their veggies.
INGREDIENTS: 1-2 butternut squash, peeled and cut in planks 1 cup carrot, shredded 1 cup zucchini, shredded 1 cup mushrooms, sliced Avocado oil spray
DIRECTIONS: Make the pesto and cashew cheese first. Make each separately by blending their ingredients together in a food processor and set aside. Preheat oven to 425 F and line a baking sheet with parchment paper. Peel the butternut squash and cut it into long planks (approximately a Âź-inch thick). Spray the squash slices with avocado oil and season with rosemary-garlic salt and pepper. Arrange the slices in a single layer on the baking sheet and roast for 20 minutes or until tender. While the squash is roasting, shred the carrots and zucchini in the food processor and slice the mushrooms. Place in separate bowls, ready for lasagna assembly. After roasting, let squash cool for 10 minutes until you can handle the slices. Reduce oven heat to 350 F. Spray a glass dish with avocado oil and arrange the squash planks so that they slightly overlap. Next, add dollops of pesto all around and spread with a rubber spatula. Repeat with cashew cheese. Top with half the carrots, zucchini and mushrooms. Repeat another layer, ending with squash planks on the top. Cover planks with remaining cashew cheese, sprinkle with rosemary-garlic salt and cracked pepper. Bake for 25-30 minutes. Servings: 4-6
Use
pon
Salinity Rosemary-Garlic Finishing Salt Salinity Sel de Gris Finishing Salt Black pepper Vegan pesto (see recipe below) Cashew cheese (see recipe below)
FOR THE VEGAN PESTO: 3 cups basil 1 cup spinach 2 cloves garlic 2 teaspoons nutritional yeast 1/3 cup avocado oil Salinity Sel de Gris Finishing Salt Pepper to taste
FOR THE CASHEW CHEESE: 2 cups cashews, pre-soaked 1/2 cup water 1 clove garlic 1 teaspoon Salinity Sel de Gris Finishing Salt Juice of 1 lemon 1 teaspoon nutritional yeast
e:
Cod
18 L20
Cou
H
R OU F Y ER OF D 10% ST OR FIR
Delivery Healthy Fresh
! w o N ibe r c s b Su
WWW.PNWLOCALDELIGHTS.COM October 8, 2018 • Oregon Healthy Living 29
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OCTOBER
EVENTS CALENDAR
GET LISTED!
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DO YOU HAVE AN EVENT YOU’D LIKE TO PROMOTE ON OUR EVENTS CALENDAR? Simply email crose@rosebudmedia.com and include the following information: Event title, date, time, location, contact information and a brief description including any required fees. Please note: Event information must be received at least 60 days in advance to be considered for publication in Oregon Healthy Living.
OPTIMAL HIGH-DENSITY SUPERFOODS
8
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6-8 P.M. • ASHLAND FOOD CO-OP COMMUNITY CLASSROOM, 300 N PIONEER ST., ASHLAND CONTACT INFO: 541.482.2237 A free presentation by health and wellness coach Jason Wise to learn about superfoods and how to source them locally. This lecture will explore some common and not-so-common foods to brighten and enliven your diet.
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CHILD AND ME YOGA 11-11:45 A.M. • NORTH MOUNTAIN PARK NATURE CENTER, 620 N. MOUNTAIN AVE., ASHLAND, OR CONTACT INFO: http://www.ashlandparksandrec.org Share a fun class for parents and children to explore yoga together. Children ages 4-7 welcome to attend accompanied by an adult. Learn movement poses and breath awareness. Wear comfortable clothing for ease of movement. Yoga mat recommended. Pre-register online and the class fee is $16 per pair. Class repeats on Nov. 17 and Dec. 15.
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HEALTH SMARTS: HEALTHY KIDS & HAPPY SMILES 10 A.M.- NOON. • RCC/SOU HIGHER EDUCATION CENTER, 101 SOUTH BARTLETT, MEDFORD CONTACT INFO: https://www.eventbrite.com/e/health-smarts-healthy-kidshappy-smiles How do you know when your child needs a doctor’s care or when the problem can be safely treated at home? Learn the answer to this question and take advantage of free health and dental screenings, giveaways and more. Free child care is available. After the training, there is a free lunch for participants. Sponsored by Southern Oregon Head Start.
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FAST AND SLOW COOKING 6-9 P.M. • OSU EXTENSION OFFICE, 569 HANLEY ROAD, CENTRAL POINT CONTACT INFO: 541.776.7371 Has an Instapot or other electric pressure cooker found its way into your kitchen? This was the most sought-after gift in the appliance section this last year. In this class, we will talk about the difference between a slow cooker and a pressure cooker and give you some hints on how to use them.
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DAY OF THE DEAD RACE 5K/10K 10 A.M. • 110 EAST MAIN STREET, TALENT CONTACT INFO: http://dayofthedeadrace.com/
Register for the Fifth annual Carrera de los Muertos/Day of the Dead Race. There is also a 1-mile fun run. Runners and supporters can enjoy entertainment that includes mariachi, traditional folkloric dance groups, DJ and Zumba as well as a post-race party offering authentic Mexican and Latin American foods, face painting, crafts, games and booths for kids all in a traditional Day of the Dead celebratory setting.
Oregon Healthy Living • October 8, 2018
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OCTOBER 20
EVENTS CALENDAR
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MAKING FOOD FUN FOR KIDS 10-11 A.M. • JOSEPHINE COUNTY LIBRARY, 200 N.W. C ST., GRANTS PASS CONTACT INFO: https://www.facebook. com/events/210116166343037/ Play with your food and learn how to turn your veggie-loather into a veggie-lover All ages are welcome, and the event is free. Part of a series in partnership with Blue Zones Project and a local registered dietician. Registration is not required but space is limited.
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HOW TO TIDY, THE KONMARI WAY 6-8 P.M. ASHLAND FOOD CO-OP CLASSROOM, 300 Pioneer St., ASHLAND CONTACT INFO: https://ashlandfood.coop/ events A free presentation by professional organizer Evan Smith will walk you through the steps to declutter your space to help you think clearly, simplify cleaning, brighten your home and clear emotional blocks.
ESSENTIAL OILS AND THE ZOMBIE APOCALYPSE 10 A.M.-12 P.M. • TWIN CREEK RETIREMENT CENTER, 888 TWIN CREEKS CROSSING, CENTRAL POINT CONTACT: 541.664.3321 EXT. 130
What would you and your family do in a disaster? What if you were miles from the nearest doctor, hospital or pharmacy? Instructors Paula Yelle and Robin Godden provide some natural, therapeutic solutions if the unthinkable happens to you. Class is in the second-floor hobby room. Pre-register for classes through Central Point Parks & Recreation. Class fee $5.
OPTIMAL HOLIDAY HEALTH 6-7 P.M. • ROGUE VALLEY FAMILY YMCA, 522 WEST SIXTH STREET, MEDFORD CONTACT INFO: 541.772.6295 X106, wellness@rvymca.org This free nutrition class is open to all and includes a healthy snack.
ASHLAND MONSTER DASH
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8:30 A.M. LITHIA PARK, ASHLAND CONTACT INFO: www.ashlandmonsterdash.com The 10th annual Monster Dash Run for Education begins with a 10K run, followed by a 1-mile fun run/walk and a 5K run/walk. Costumes are encouraged. Fees for adults vary based on length of race and date of registration, but for youth under 18 the fee is $15.
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October 8, 2018 • Oregon Healthy Living 31
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