OCTOBER 2016 | VOL. 9 — ISSUE 10
Harvest Season Cookbook Edition
Appetizing autumn recipes
PLUS Top local chef talent O regOn H ealtHy l iving . cOm
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Table of Contents
OCTOBER 2016 | VOLUME 9 — ISSUE 10
BOUNTY
COVER STORY
TALENT
FARE
Meatless Mondays: Doing more with less Autumn Hues: Colorful fall produce
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Super Chefs: Recipes from the Rogue Valley’s best
5
TASTE
Culinary Calendar: Fun for foodies
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Boosters Club: Popular add-ins for smoothies
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EVENTS
Inside Dish: Recipes from local restaurants
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Local Events Calendar
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On the cover
The editor’s desk Before you can say “pumpkin spice,” it is the most beautiful time of year in Southern Oregon. I tried the pumpkin smoothie on p.18 with my limited kitchen skills and found it delicious! We hope you enjoy the variety of recipes and foodie information in this annual harvest issue. Next month we will be celebrating “Movember,” with tips for beard care and information on the Nordic diet. We also want your feedback about your favorite half and full marathons. Look for promotion details on p. 23 to enter for prizes by telling us about your marathon experiences. crose@mailtribune.com
STAFF EDITOR: Cheryl P. Rose ADVERTISING DIRECTOR: Dena DeRose DESIGN & PRODUCTION: Bret Jackson CONTRIBUTING WRITERS: Sarah Lemon Haley Strahan Cindy Quick Wilson CONTRIBUTING PHOTOGRAPHER: Tessa DeLine
Oregon Healthy Living Magazine is published by the Southern Oregon Media Group Advertising Department, 111 N. Fir St., Medford, OR 97501. General information: 541.776.4422 Submissions and feedback: crose@mailtribune.com
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This month’s colorful recipes were created and adapted by Tessa DeLine of Medford, a freelance food photographer and food blogger. DeLine likes to prepare dishes with a focus on local, fresh and healthy ingredients. Her favorite recipe using fall produce is the Thai Peanut Carrot Soup on p.19. “I love the bright colors of the leaves on the trees Harvest here in Southern Oregon, Season along with the warm days and cool evenings,” DeLine said. “I enjoy local fall flavors such as pumpkin, apples and pears.” Photo by Tessa DeLine.
Join the list... Asante............................................... pg. 9 Ashland Food Co-op ......................... pg. 27 Core Physical Therapy & Training........... pg. 18 David Arrasmith................................. pg. 19 Del Rio Vineyards............................... pg. 31 Fry Family Farm................................. pg. 33 Gastroenterology Consultants.............. pg. 8 Grace Christian Schools..................... pg. 14 Great Harvest Bread.......................... pg. 30 Grins4Kidz......................................... pg. 15 Holistic Health & Fitness...................... pg. 4 Joe LaCroix Hypnosis......................... pg. 15 Lovejoy Hospice Inc............................ pg. 7 The McCall House.............................. pg. 29 Medford Dermatology........................ pg. 34 Medford Food Co-op......................... pg. 21 Medford Foot & Ankle........................ pg. 6
OCTOBER 2016 | VOL. 9 — ISSUE 10
Cookbook Edition
Appetizing autumn recipes
PLUS
Top local chef talent
O regOn H ealtHy l iving . cOm
Medical Eye Center............................ pg. 17 Medicap Pharmacy............................ pg. 23 Northridge Center.............................. pg. 34 Oregon Retina Center........................ pg. 10 Retina & Vitreous Center.................... pg. 23 Retina Care Center............................. pg. 25 Rogue Functional Wellness.................. pg. 3 Rogue Scuba...................................... pg. 11 Rogue Valley Growers Market............ pg. 17 Rosa Transformational Health............. pg. 36 Dr. James Said................................... pg. 9 Sherm’s Food 4 Less........................... pg. 2 Southern Oregon Foot & Ankle.......... pg. 28 Superior Athletic Club......................... pg. 21 Visiting Angels................................... pg. 35 The Wharf......................................... pg. 32
....and reach your next customer with Oregon Healthy Living!
To advertise contact Niche Marketing Specialist Athena Fliegel at 541.776.4385 or afliegel@mailtribune.com
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TALENT
Chef Josh Dorcak of Scapretta creating a dish. Photo by Lindsey Bolling Photography.
Local Talent Vies for Top Chef Honors TEXT BY CINDY QUICK WILSON
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ith the explosion of television cooking shows, talented chefs are no longer tucked away behind the scenes with Oz-like anonymity amid smells of garlic and seafood. In fact, the entertainment industry has realized just how fascinating it is to watch these culinary wizards combine exotic ingredients to create delectable dishes. A dozen of the area’s local chefs will take center stage at Ashland’s 10th Annual Culinary Festival, a three-day event that provides a showcase for Southern Oregon’s best in local food and beverages. Participants can sip, sample and attend a variety of how-to workshops. But the pinnacle of the festival is always the highly anticipated competition for the coveted title of Top Chef. “The committee selects 12 chefs from local restaurants, wineries or bed and breakfasts,” explains Kelsey Frantz, projects and special events coordinator for the Ashland Chamber of Commerce. “We hold three rounds and each round has four chefs. The winner of each round advances to the final round on Sunday afternoon. We also have a wild card chef who is selected from the previous rounds as the judges’ choice.” This year the judges will be Cory Schreiber, Portland’s award-winning cookbook author, chef-instructor and consultant; Fabiola Donnelly, food blogger and on-air cooking segment product representative on ABC’s AM Northwest in Portland; and Judiaann Woo, a Portland-area marketing and social media consultant.
The sense of drama is heightened when these culinary magicians are presented with a secret key ingredient (normally a protein chosen from wild game, lamb, fish or chicken) that they must combine with a selection of pantry items to create a winning dish in just 45 minutes. Last year, the 2015 Top Chef title was won by Josh Dorcak, then the chef at Ashland’s Public House, with his threecourse meal featuring moose, crayfish and squid. Runnerup honors went to wild card winner Chef Billy Buscher from Ashland’s Alchemy restaurant. “During the final round, you can just feel the pressure and it’s fascinating to watch the chefs,” Frantz says. “They bring such a high level of expertise to the competition, with having to decide how to use the ingredients in that short period of time. It certainly heightens the intensity, because winning the Top Chef title is huge.” In the pages that follow, we asked these stars of the local culinary scene to share their stories and a favorite recipe.
Talent continued on pages 6-11 October 10, 2016 • Oregon Healthy Living 5
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2016 SCHEDULE
TALENT
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All events are held at the Ashland Hills Hotel & Suites unless otherwise noted. THURSDAY, NOVEMBER 3 6 P.M.
Ultimate Ashland Culinary Festival Top Chef Dinner
FRIDAY, NOVEMBER 4 FRIDAY AFTERNOON 5:30 P.M.-7 P.M.
Winery Tours: Explore the Bear Creek Wine Trail Culinary kickoff event (Mixology competition, demos, live music and samplings)
SATURDAY, NOVEMBER 5 10 A.M.-11:30 A.M. 12 NOON-5 P.M. 12:30 P.M.-2 P.M. 3 P.M.-4:30 P.M.
Junior Chef Competition and Hands-on Culinary Workshops at various locations Vendor Samplings and the Top Chef Competition Top Chef Round 1 Top Chef Round 2
SUNDAY, NOVEMBER 6 10 A.M.-11:30 A.M. 12 NOON-5 P.M. 12:30 P.M.-2 P.M. 3 P.M.-4:30 P.M.
Hands-on Culinary Workshops at various locations Vendor Samplings and the Top Chef Competition Top Chef Round 3 Top Chef Final Round
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TALENT
A DECADE OF FLAVOR AT ASHLAND’S CULINARY FESTIVAL Ashland’s 10th Annual Culinary Festival will be held November 4-6 at the Ashland Hills Hotel & Suites Convention Center in Ashland, where guests will have ample opportunity to savor some of the area’s finest food and wine. This year’s festival offers three days of tasting, sipping and a variety of how-to workshops. Festival organizers have added a new event this year, says Kelsey Frantz, projects and special events coordinator for the Ashland Chamber of Commerce. “We felt our 10th anniversary would be a perfect time to present our first Ultimate Top Chef Dinner on Thursday, November 3. That night, some of our former Top Chefs will be creating the dishes that will be served, much like a winemakers’ dinner, and each course will be paired with a local brewery or winery. This will be an annual event that we hope to build on each year.” The festival will offer live music and samplings that showcase over 30 different food artisans, farms, restaurants and awardwinning wineries and breweries. “Friday there will be wine tours and a mixology competition,” Frantz says. “Saturday and Sunday are the main days of the festival and each morning we have culinary workshops and food demos. We will offer wine education, brewery tours, and even a brunch workshop where you can learn how to make brunch for a large group of people.” Another innovation this year, Frantz says, is the Saturday morning Junior Chef competition. “Four local high school culinary students will get a chance to compete for the Junior Chef title. We’ll have two from Ashland and two from South Medford high schools. They will have one round with secret ingredients just like our professional chefs, and they will be allowed to bring a sous chef with them. We’re very excited about adding this junior level of competition.”
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TALENT
Josh Dorcak, 2015 Top Chef
Photo by Lindsey Bolling Photography.
Head Chef, Scarpetta, Ashland TEXT BY CINDY QUICK WILSON
“F
ood is something I’m very passionate about,” says Josh Dorcak, head chef with Scarpetta in Ashland.
Last year’s win as Top Chef at Ashland’s 9th Annual Culinary Festival came as a surprise, Dorcak admits. “I had just started at a new restaurant called Public House and I’d never competed before,” he says. “The opportunity was presented, and I decided to do it. I’ve always worked at places where the menu changes all the time, which keeps me on my toes. For me, it wasn’t that difficult to work with surprise ingredients. It was more of a challenge to adapt to cooking in a totally new environment.” Dorcak grew up in the Bay Area of California. Although he enjoyed helping in the kitchen and cooking for friends, being a chef wasn’t his dream career. “I can’t say I knew what I was doing when I enrolled in the California Culinary Academy in San Francisco right out of high school, but I fell in love with everything about this industry. I’ve been 100 percent immersed in everything culinary for almost 14 years now,” he says. Dorcak admits his perspective has changed from those early days. “When I first started cooking, my focus was on putting a lot of food on the plate. But over the years, it’s become more complex to me. My focus now is to prepare food that is simpler and without a lot of manipulation. For example, squash is just perfect with a little sauté and a dash of salt.” Influenced by the Japanese culture’s use of seasonality, his menus are totally dictated by what is available at the farmers markets, Dorcak says. “I pick things out myself, so everything is fresh from local growers. I feel that it has got to be healthier if you’re eating what your region is currently producing. It’s a more organic process that is completely dictated by the people who know food the best and that is the farmers.” Competing was fun, but Dorcak feels his real passion is putting his culinary skills to the test every day for his customers. “When I show up every day, there’s a new opportunity to learn something. I’m constantly evolving,” he says.
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TALENT
CHERRY TOMATO SALAD WITH SUMMER VEGETABLES Ingredients 10 cherry tomatoes, preferably from a local market 1 lemon cucumber, peeled, cored, sliced thin 3 basil leaves, torn by hand, not cut ½ small red onion, sliced very thin and soaked in water for 10 minutes ¼ summer melon, cut into bite-size random pieces 5 slices spicy chili (such as a cherry bomb), de-seed and slice into thin rings Extra virgin olive oil, enough to coat the vegetables Umeboshi vinegar, a few drops to taste Jacobsen sea salt or other flake salt, to taste Few drops of a flavored oil like basil as a garnish Edible flowers as garnish Directions Gently place all the vegetables into a large bowl. Gently toss veggies with just enough olive oil, vinegar and salt to coat them. Find your prettiest bowl and let the salad fall into the bowl, allowing the salad to present itself. If there is room around the edges of the salad to drop some bright green basil oil, do that or just drizzle over the top. Apply edible flowers or petite vegetable leaves around the salad.
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TALENT
Billy Buscher,
2015 Wild Card Round Winner Executive Chef, Alchemy Restaurant & Bar, Ashland TEXT BY CINDY QUICK WILSON
2016 Iron Chef of Oregon Billy Buscher (right) and Sous Chef Bert LaTurner (left) of Alchemy Restaurant & Bar of the Winchester Inn. Photo by Kelsey Frantz.
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ike so many other talented chefs, Billy Buscher did not begin his career by creating culinary magic, but rather worked his way up from the bottom. “When I was a kid, my dad was very sick, so I got a job as a dishwasher at the Jacksonville Inn,” he says. “Later, they asked me if I wanted to learn how to cook, so I took advantage of the opportunity to learn from some great chefs.” Inspired, the young Buscher took culinary classes at both North and South Medford high schools and continued to glean everything he could by constantly stretching his skills and creativity. He has proven his chops as the 2015 Culinary Festival’s Wild Card winner and Runner-up, as well as the 2012 Top Chef winner. Buscher says he has learned everything he knows from hard work and on-the-job experience. He says of the competition, “It was exciting, and such a huge honor to be up on stage with other Southern Oregon chefs.” In August of this year, Buscher traveled to Portland to compete for the title of Iron Chef at Portland’s Bite of Oregon. Though slightly thrown by one of the secret ingredients, he was undaunted. “I had never worked with water buffalo before, so I thought, what am I going to do with this? We only had about a minute to go over the ingredients and figure out what to do with it before the 30-minute timer started.” His creative combination of seared water buffalo, fingerling potatoes, blue cheese fondue and sliced yellow wax beans impressed the judges. Buscher brought home the 2016 Iron Chef title. Buscher has been head chef at the Alchemy Restaurant for the past seven years. He credits his daily menu planning experience for his ability to think on his feet while competing with other chefs. “When you’re making the menus, you always want to find something you haven’t worked with before or a new technique you’ve never tried,” he says. “I’m constantly experimenting to keep things fresh and interesting.” Ashland is the perfect home for his culinary talents, he adds. “I moved all over as a kid, but I consider myself to be from Southern Oregon. Ashland is a cultural mecca with the Shakespeare Festival, and we’re working hard to build a reputation as a food destination as well.”
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TALENT
Photo provided by Winchester Inn.
SALMON AND CELERY Ingredients 4 to 5 ounces of salmon, skin on, scales removed 10 whole Black Mission figs ¼ cup champagne vinegar ¾ cup honey ¼ cup water 1 bunch celery 2 pasilla chile peppers 4 tablespoons grapeseed oil ¼ cup extra virgin olive oil 3 lemons 1 Japanese eggplant ¼ cup ricotta 1 loose cup chives 1 loose cup dill 1 loose cup mint Directions for the salmon: Lightly pat dry both sides and lightly sprinkle with salt. Set aside in refrigerator, skin-side up. Directions for the salad: Separate celery stalks and remove leaves, setting the leaves aside for later use. Cut celery as thin as possible on the bias. Do the same with the pasilla peppers. Place the celery and peppers in a large bowl, add 1 teaspoon salt and ½ teaspoon sugar. Toss and allow to rest 30 minutes to an hour. Remove dill from stems and tear into 1-inch pieces. Cut chives into 1-inch pieces and tear mint in half. Place the mint, dill and chives in a bowl with celery leaves. Directions for the fig puree: Remove the stems from 10 whole Black Mission figs. Place in a blender with ¼
cup honey, ¼ cup champagne vinegar, ¼ cup water and a pinch of salt. Blend until smooth, about 20 seconds. Directions for the lemon vinaigrette: Remove the zest and juice from 2 lemons. Place in bowl and add ¼ cup honey, 1 teaspoon salt and ¼ cup extra virgin olive oil. Mix and set aside. Directions for the ricotta Place the zest of one lemon with ½ cup ricotta. Mix and place in refrigerator. Directions for the eggplant Peel one medium-sized eggplant. Cut 4, 2-inch rounds and place on baking sheet. Lightly brush with olive oil and salt and bake at 375 degrees for 20 minutes or until soft and lightly colored. Directions to assemble: Cook the salmon, skin-side down, in a nonstick pan with a light drizzle of grapeseed oil over medium heat to desired temperature. Flip just before serving. The skin should be crispy. Mix the celery, peppers and loose herbs with 5 tablespoons of the lemon vinaigrette. Place salad on four plates in a halfmoon shape. Put 1 tablespoon of fig puree on the plate. Below the salad, place salmon, skin-side up. On the puree, place eggplant on salmon. Spoon lemon ricotta on salad.
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CULINARY CALENDAR
OCTOBER TO DECEMBER 2016 OCTOBER 20 | ROGUE VALLEY GROWN COOKING SKILLS DEMO | 4 P.M. TO 6 P.M. MEDFORD FOOD CO-OP, 945 S. RIVERSIDE AVE., MEDFORD CONTACT INFO: www.medfordfood.coop or 541.779.2667 Medford Food Co-op is hosting ACCESS Cooking Skills volunteer educators. Learn basic cooking skills and discover seasonal recipes using fresh, healthy, Rogue Valley Grown produce. Learn a new skill, taste a new recipe, and discover the abundance of our local food system. OCTOBER 20 | SOUP KITCHEN WISDOM | 6:30 P.M. TO 9 P.M. ASHLAND FOOD CO-OP, 237 N. FIRST ST., ASHLAND CONTACT INFO: 541.482.2237 Instructor Victoria Markham teaches even beginners how to build soups from scratch that have optimal flavor and nutrition. The class fee is $35 for members, $40 for non-members. Space is limited. OCTOBER 22-23 | FALL FERMENTATION FESTIVAL | 10 A.M. FROG FARM, 9044 TAKILMA ROAD, CAVE JUNCTION CONTACT INFO: www.facebook.com/events/1813541412221875/ Learn about the many cultures that make fermented foods. There will be many different workshops that teach how to make sourdough bread, cheese, kombucha, sauerkraut, beer and more. Fees are $20-$30 a day, $40-$50 for the weekend. OCTOBER 25 | YMCA NUTRITION WORKSHOP | 6 P.M. TO 7 P.M. ROGUE VALLEY FAMILY YMCA, 522 WEST SIXTH ST., MEDFORD CONTACT INFO: 541.772.6295, rvymca.org A free event to learn about making better food choices. A healthy snack is provided. Offered again on November 15 and December 20. NOVEMBER 3-6 | ASHLAND CULINARY FESTIVAL ASHLAND HILLS HOTEL AND SUITES, 2525 ASHLAND ST., ASHLAND CONTACT INFO: 541.482.3486 or www.ashlandchamber.com Come enjoy this four-day event to watch 12 local chefs compete in the Chef Showdown. Event options include workshops, tastings and demonstrations. Prices for adults begin at $30. NOVEMBER 5 | FUNGI FEST | 2 P.M. TO 9 P.M. EVENT CENTER ON THE BEACH, 29392 ELLENSBURG AVE., GOLD BEACH CONTACT INFO: www.facebook.com/events/549879531840204/ An afternoon dedicated to fungi: Learn about and taste mushrooms. Cooking demos, tastings, educational booths, music and dancing are all on the agenda. $10 entrance fee. NOVEMBER 10 | EASY HOLIDAY PARTY FOOD | 6:30 P.M. TO 9 P.M. ASHLAND FOOD CO-OP, 237 N. FIRST ST., ASHLAND CONTACT INFO: 541.482.2237 Instructor Kristen Lyon teaches how to prepare with ease for the holidays. The class features six easy appetizers and three different dishes to assemble and take home. The class fee is $35 for members, $40 for non-members. Space is limited. DECEMBER 5 | ROGUE WINTERFEST’S CULINARY CHRISTMAS CLASSIC | 6 P.M. TO 9 P.M. EVERGREEN FEDERAL’S BEAR HOTEL, GRANTS PASS CONTACT INFO: www.roguewinterfest.org Savor culinary tastings from Southern Oregon’s finest restaurants, caterers, wineries and breweries to support multiple nonprofits. Tickets are $65.
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Fall Colors
BOUNTY
A basket of autumnal recipes RECIPES AND PHOTOS BY TESSA DELINE
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all produce requires a bit more preparation than the pick-and-eat delights of summer, but these fruits, gourds and vegetables are packed with nutrients. The following recipes are all low-effort, healthful alternatives to enjoy the bounty of fall. As a sweetner, the recipes suggest agave nectar, a processed alternative that is known for causing a lower glycemic response than sugar, though it has higher calories. Other options to refined sugar in these recipes could include honey or stevia. October 10, 2016 • Oregon Healthy Living 13
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RED
EASY APPLESAUCE Ingredients 6 apples 1 cup water 1 tablespoon lemon juice 1 teaspoon agave nectar or 1 tablespoon brown sugar to taste Âź teaspoon ground cinnamon Directions Peel and core apples. Cut into quarters. Add apples, water and lemon juice to a nonreactive pan and cook over medium heat for about 30 minutes. Mash with a potato masher until desired consistency. Add agave nectar or brown sugar to taste and ground cinnamon if desired. 4 servings
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CRANBERRY POACHED PEARS Ingredients 4-6 Bosc pears, stems intact 2 cups cranberry juice ½ cup agave nectar or honey to taste 1 cinnamon stick 1 star anise pod Serve with vanilla yogurt (optional) Directions Peel pears and leave stems intact. Add pears, cranberry juice, agave nectar, cinnamon stick and star anise to a non-reactive pan and cook over medium heat for about 30 minutes or until pears are tender. Baste pears with cranberry juice to ensure even coloring. Remove from heat. Toss asside cinnamon stick and star anise. Chill. Using a slotted spoon, gently remove pears from pan. Serve with a dollop of vanilla yogurt if desired. (Adapted from www.raleys.com/www/ recipe?recipeid=3496516&theme id=3485727.) 6 servings
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ORANGE
Ingredients 1 cup nonfat vanilla yogurt 1 cup ice 1 banana 2 /3 cup pumpkin puree (fresh or canned) ½ cup nonfat milk ¼ teaspoon pumpkin pie spice ¼ teaspoon cinnamon 2 teaspoon agave nectar or 2 tablespoons of maple syrup to taste Directions Place all ingredients in a blender. Blend until smooth. Pour into glasses and serve immediately.
PUMPKIN PIE SMOOTHIE
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This recipe is lightly adapted from sallysbakingaddiction. com/2014/10/06/pumpkin-pieprotein-smoothie/. This is an EASY recipe! 2 servings
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THAI CARROT PEANUT SOUP Ingredients 1 pound carrots, chopped ½ onion, chopped 3 cloves garlic, peeled 1 tablespoon coconut oil 4 cups vegetable stock 1 /3 cup peanut butter 1 teaspoon ground coriander ½ teaspoon ground turmeric ½ teaspoon ground ginger Salt and pepper to taste Garnish with chili sauce and chopped peanuts
Directions In a large saucepan over medium heat, sauté carrots, onion and garlic in coconut oil until onion is tender and translucent. Stir constantly, taking care not to burn carrot mixture. Add vegetable stock, peanut butter, turmeric, coriander, ginger, salt and pepper. Cook until carrots are tender, remove from heat. Blend mixture with an immersion or hand blender until smooth. Ladle into cups or bowls. Garnish with chili sauce and chopped peanuts. Adapted from http://minimalistbaker.com/creamy-thai-carrotsoup-with-basil/. A creamy, exotic and vegan option. 4-6 servings
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YELLOW ROASTED BUTTERNUT SQUASH
Ingredients 4 pound butternut squash 2 teaspoons garlic, minced 2 tablespoons olive oil 1 tablespoon fresh thyme or more to taste Salt and pepper to taste
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Directions Preheat oven to 400 degrees. Peel butternut squash, remove seeds and cut off stem. Cut squash into 1-inch cubes. Toss together squash, garlic, olive oil, thyme, salt and pepper in a large bowl. Coat well. Add all ingredients to a rimmed cookie sheet and arrange in a single layer. Cook for 25-30 minutes or until tender and lightly browned. Add to serving plate or bowl. 6 servings
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YELLOW
MARINATED BABY GOLDEN BEETS WITH PEPITAS AND CHIVES Ingredients 1 pound baby yellow beets, trimmed and scrubbed ½ cup white balsamic vinegar, divided ¼ cup water 2 tablespoons plus ¼ cup olive oil 1 teaspoon salt or to taste 1 medium shallot, chopped fine ¼ cup pepitas, shelled 1 tablespoon chives, chopped
Directions Preheat oven to 425 degrees. Combine beets, ¼ cup white balsamic vinegar, 2 tablespoons olive oil, water and 1 teaspoon salt in a baking dish. Cover with foil and cook in oven until beets are tender, approximately 40–50 minutes. Remove from oven and cool beets slightly. Rub off skins of the beets with paper towels. Cut beets into quarters. In a large bowl, toss beets with the chopped shallot, ¼ cup white balsamic vinegar, and remaining ¼ cup olive oil. Add salt to taste. Cover and marinate in the refrigerator for at least 3 hours. (Overnight is best.) Toss beet mixture with pepitas and chives right before serving. 4-6 servings
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26.2 DO YOU
LIKE TO
RUN? WE WANT TO KNOW ABOUT IT! Share with us how far you’ve traveled for a half or full marathon and/or your favorite race and be entered to win a $100 GIFT CERTIFICATE to our title sponsor the ROGUE VALLEY YMCA.
Enter to win: mailtribune.com/contests Stories will be shared in the January 2017 issue of Oregon Healthly Living Magazine.
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FARE
DOING MORE with –less Menus can hold the meat any day of the week
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TEXT BY SARAH LEMON
ith meat off the menu, eating “-less” can be so much more.
That’s the advice of advocates for plant-based diets, which often germinate with Meatless Monday, a publichealth campaign founded in 2003. Formally recognized in 36 countries, the concept is a recipe for exploration, not deprivation, says one Rogue Valley physician. “Focus more on what you are going to add to your diet,” says Dr. Prachi Garodia, a practitioner of internal and integrative medicine with Asante Physician Partners. Expanding one’s enjoyment of vegetables, fruits, mushrooms, grains, legumes, nuts and seeds is easy in the absence of animal-derived foods, says Garodia. And despite popular perceptions — perpetuated by the mainstream food industry — practically all plant-based foods contain protein and plenty of it, she says. “You can be very healthy without eating meat at all.” Fewer deaths and illnesses from heart disease, diabetes and other chronic conditions go hand in hand with a vegetarian diet, says Garodia, citing recent medical research. Arthritis and cancers arise more often in patients who consume more meat, she says. “Red meat is directly linked to cancer of the colon, the breast, the prostate.” For patients who want to avoid taking cholesterolreducing medications, Garodia’s prescription is simple: Eliminate all meat, eggs and dairy products for at least a couple of months. One of her male patients, Garodia says, lost 20 pounds in 30 days by following the new regimen with no other adjustments to his lifestyle. “That was amazing.” She’s amazed, says Garodia, that some physicians preach high-protein diets, despite evidence to the contrary. Metabolizing protein produces such byproducts as uric acid, which taxes the kidneys and, over time, can damage the joints. “It’s really dangerous in the long run.” A life-long vegetarian, Garodia grew up in India, where religion and culture forbid meat consumption for large portions of the population. In recent years, Garodia adopted an even stricter stance against all foods that come from animals, including dairy, and now considers herself a vegan. Sudden, drastic dietary changes, however, are rare among her patients, says Garodia. “I don’t push it,” she says. “I just offer the education to them.” Group classes for Garodia’s patients incorporate meatless menu planning, suggestions for streamlining meal prep, shopping tips and even options for holiday dishes. Books and DVDs available at her office provide
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step-by-step instruction of vegan cooking techniques and recipes. “They don’t have to struggle and fret in their kitchen.” Cooking instructor Laurie Gadbois agrees that “most people don’t like complicated, long, difficult recipes” when meatless meals are the goal. She suggests simplifying the process by using canned beans and even pre-sliced or frozen vegetables. Just a sprinkle of smoked salt or smoked paprika, she says, adds that “rich depth of flavor” typically associated with animal flesh and fat. Mimicking meat’s savor and texture is best accomplished with tempeh, tofu, mushrooms or various preparations of beans, says Gadbois. Meatless “burgers,” “sausages” and other imitators usually are full of artificial colors, flavors and other chemicals. Processed protein substitutes, if not certified organic, almost certainly contain genetically modified corn and soy, says Garodia. Because the long-term effects of genetically modified organisms have not been sufficiently studied, Garodia says she urges patients to avoid them. “We have to be smart consumers.” The smartest approach to meatless meals, say Garodia and Gadbois, is to choose whole foods. Gadbois composes her plate with a primary protein source, usually legumes, complemented by a whole grain or other starch, filled in with greens and maybe another vegetable, all accented with nuts or seeds. Soaked in water then blended to a creamy consistency, cashews are Gadbois’ preferred dairy alternative. Combining nondairy milk and cooked cauliflower creates a rich sauce for pasta or casseroles without any cheese. “It opens up a whole new world, I think.” Ethnic flavors, including Latin, Asian and Indian, make meatless meals more interesting, says Garodia. Meatless “comfort foods” embrace hearty sweet potatoes and winter squashes. A full, satisfied sensation is achieved with chia and crushed flaxseeds, which swell when ingested, she says. They also are high in omega-3 fatty acids found in many meats. “We should start widening our scope of the variety of things we are going to eat.” Widening meatless meals beyond Monday, says Gadbois, can entail “very small, incremental steps” or a “jump in with both feet.” It isn’t the pace, in this case, that’s important, but committing to the change.
MORE TIPS FOR GOING MEATLESS • Explore farmers markets or grocers for unusual vegetables and purchase a new one to prepare each week, says Dr. Prachi Garodia of Asante Physician Partners. • Search the internet for meatless menu plans. Find vegetarian cookbooks at a library or bookstore and enjoy experimenting with new foods and recipes. Involving the entire family, says Garodia, increases the likelihood of success and acceptance of the change. • Although vegetarian fare can be elaborate, the simplest dishes often are most satisfying. Farm-fresh vegetables quickly stir-fried, a baked sweet potato drizzled with coconut oil and sprinkled with cinnamon and brown rice,
seasoned with herbs and lemon and topped with toasted nuts or seeds — all make perfect meals. • Make Monday the day for trying a new restaurant with numerous vegetarian options, says cooking instructor Laurie Gadbois. She recommends Thai and Indian restaurants, in particular. Or order pizza without the cheese but pile on vegetable toppings. Even restaurants that don’t list vegetarian entrées usually can make pasta without meat or assemble a plate with all their vegetable side dishes. • Mark your calendar to attend a potluck organized by local vegetarians. See www.meetup.com/VEGMET-VeganVegetarian-Meetup
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Supercharged Smoothies Maximize your smoothie with powerful nutrition boosters TEXT BY HALEY STRAHAN
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ight and refreshing, healthful and filling, smoothies have been a trendy treat in the health community for years. Whether greens-, fruit- or yogurt-based, smoothies pack a powerful nutritional punch in a form that is particularly easy to make and consume. But if you are just using basic grocery store ingredients, or even pre-made mixes, you might be missing out on the opportunity to maximize a smoothie’s health profile with potent superfoods. Called “boosters,” these additives range from pantry staples, such as cinnamon, to unusual ingredients, including maca or spirulina.
“Before choosing which boosters are right for you, you should decide what goal you hope to achieve,” says Julie Kokinakes, medical nutrition therapy practitioner and registered dietician in Medford. “Is this a snack or a meal replacement? Do you want to boost protein? Support your immune system? Promote health and well-being?” she asks. Based on your specific needs, there are dozens of boosters that can supercharge a smoothie to give you the best burst of nutrition for your lifestyle. There are dozens of pre-mixed powders available, touting health benefits and conveniently ready to scoop into a morning smoothie. But for the most part, the best boosters are whole foods found in their natural state. “There are compounds in whole foods that promote healthy cells and body systems by inhibiting disease processes and promoting healthy cell growth,” Kokinakes says. “Whole foods give your body the right components to support a healthy system and help ensure the safety of the ingredients.” Aside from pre-packaged powders, Kokinakes recommends shying away from “dessert” mixers like ice cream, sherbet, commercial syrups or artificial ingredients and preservatives. “It’s very easy to underestimate the amounts of calories that a smoothie can contain,” she cautions. “You don’t want to use lots of high-sugar ingredients or you could end up taking in a lot more than you intended.”
10 WAYS TO BOOST A SMOOTHIE
These ingredients are the most popularly requested boosters at the Ashland Food Co-op Juice Bar.
1. WHEY PROTEIN Adding protein amps up the staying power of your smoothie, making it ideal for a meal replacement or pre-workout snack. Whey protein is notable for curbing appetite and preventing blood sugar spikes. It is also considered a “fast protein,” meaning it quickly converts to energy to fuel muscles during strenuous exercise. TIP: For a vegan alternative to whey, try hemp seed or pea protein.
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2. GREEN SUPERFOOD POWDERS While most items on the list are whole foods, green superfood powder is recommended for the sheer quantity of nutrients it crams into small servings. Often boasting ingredients such as wheatgrass, alfalfa, chlorophyll and spirulina, good powders can round out the nutrition profile of a simple smoothie recipe. TIP: Look for powders that are whole-food derived and free of sweetening flavors or added ingredients.
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FARE 3. DATES Dates are a tasty way to add sweetness to your smoothie. They provide sustained energy without raising blood sugar significantly. Dates contain a plethora of antioxidants and are a great source of fiber. TIP: Soak hard, dried dates in water for a few hours to make them soft and easy to blend.
4. GINGER Ginger root adds a unique flavor to smoothies with just a hint of spice. It has been used medicinally for thousands of years, and it is known to aid digestion and inflammation. Ginger is often a key component in detox smoothies because of its potent antioxidant properties. TIP: Just a small bit of ginger goes a long way. Ginger is great for disguising the taste of greens.
5. CBD OIL Short for cannabidiol oil, CBD is derived from the cannabis plant. Don’t worry — ingesting it won’t cause you to fail a drug test. New research studies are investigating the benefits CBD oil,
which is attributed with properties to combat inflammation, anxiety and abnormal cell growth, among other health benefits. TIP: Studies have found that CBD oil delivers the healthy aspects of the cannabis plant while protecting from its intoxicating effects.
6. MACA This malty-flavored root from the radish family is also known as “Peruvian ginseng.” Prized in South America for centuries, maca is known to boost energy and support thyroid function. Maca contains high levels of vitamin C and zinc, which are both integral to proper immune function. TIP: Maca pairs nicely with another superfood: cacao.
7. MATCHA POWDER Made from premium Japanese green tea, matcha has all the detoxifying properties of that popular drink, distilled into a more potent form. In fact, just one serving of matcha powder is equivalent to 10 glasses of traditional green tea in terms of antioxidants, nutrients and fiber. TIP: Matcha delivers a strong kick of caffeine, so add it to your smoothie to replace your morning coffee.
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8. TURMERIC Often touted as the most beneficial spice, turmeric adds a sharp, slightly bitter flavor to a smoothie. Owing to the powerhouse compound called curcumin, turmeric eases digestive discomfort, protects heart and brain health, decreases inflammation, boosts immunity and may lower cholesterol. TIP: Turmeric is best absorbed with fat, so add some avocado or coconut oil to unlock the maximum nutrition.
9. NUT BUTTERS Great for meal-replacement smoothies, nut butters bulk up a smoothie with smooth texture and hearty nutrition. The extra protein and fats will fill you up and stick with you through a tough workout or busy day at the office. Peanut and almond butters are the most common booster choices, but any nut or seed butter can be a great smoothie addition. TIP: Nut butters combine well with yogurt to make a decadent smoothie reminiscent of a milkshake.
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10. COCONUT MILK A great base for smoothies, coconut milk has a sweet flavor and thin texture that makes it easy to combine with other ingredients. It is also full of satiating and healthy fat, making it a good choice for meal-replacement. Coconut milk is anti-carcinogenic, antibacterial, antiviral and antimicrobial, and is chock-full of vitamins and minerals. TIP: Avoid highly processed coconut milks with added ingredients for the best nutrition boost.
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SPONSORED CONTENT
The McCall House
BREAKFAST
CHEESE BLINTZ WITH MIXED BERRY SAUCE
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his recipe has all the flavors of a cheese blintz, but is much simpler to prepare. It can be made in advance, even the night before, if serving a crowd. This dish easily transitions to gluten-free by replacing the all-purpose flour for a gluten-free multi-purpose flour. You can also try using different toppings, such as fresh cherries, strawberries or real maple syrup. Ingredients Filling 8 ounces cream cheese, softened 15 ounces ricotta cheese 1 large egg 1 tablespoon granulated sugar 1 teaspoon vanilla extract Batter ½ cup unsalted butter, softened ¼ cup granulated sugar 6 large eggs 1 cup all-purpose flour 1 teaspoon baking powder
1 teaspoon baking soda ½ cup orange juice Mixed berry sauce 4 cups frozen mixed berries 3 tablespoons lemon juice 4 tablespoons granulated sugar 1 tablespoon cornstarch 1-2 tablespoons cold water to dissolve cornstarch Topping 2 cups fresh fruit
Directions Preheat oven to 375 degrees. Generously butter or coat with nonstick spray a 9”x13” baking pan. To make filling: With a hand mixer or in a standing mixer with paddle attachment, beat cream cheese, ricotta cheese, egg, sugar and vanilla extract on medium speed until thoroughly combined. Transfer to a clean bowl. Rinse mixer bowl and paddle for reuse. To make blintz batter: In a clean mixer bowl, beat butter, sugar and eggs on medium speed. Continue beating as you add flour, baking powder, baking soda and orange juice. Spread half of the batter evenly across the bottom of the baking dish. Dollop filling on top, spreading it around as much as possible. Filling may be thicker
than batter, so spread with care. Don’t worry if some of the batter mixes in with the filling; it bakes perfectly every time. Pour remaining batter over the top. Bake until firm and golden on top, about 45-55 minutes. To make berry sauce: About 15 minutes before blintz is finished baking, place berries and lemon juice in a heavy saucepan over medium heat. Sprinkle sugar over berries and cook until bubbling. In a separate small bowl, whisk cornstarch into cold water; add to sauce and cook one minute. Turn off heat. To serve: Cut blintz into 8 squares. Arrange on a plate and spoon berry sauce over. Top with a handful of fresh fruit. Dust lightly with powdered sugar. Serve immediately.
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SPONSORED CONTENT
LUNCH
Great Harvest Bread Company
KALE SALAD
with Candied Pumpkin and Sunflower Seeds, Walnuts, and Golden Raisins
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he kale harvest is at its peak in the fall. Did you know that hearty greens such as kale actually get sweeter after they experience a first frost before being picked? Don’t throw away the leftovers of this dish. As it marinates in the refrigerator, it becomes an entirely different and delicious experience. Ingredients Dressing: 1 tablespoon Dijon mustard 1 clove garlic, minced 1 /3 cup of red wine or sherry vinegar 2 teaspoons honey 1 cup olive oil 2 teaspoons fresh thyme, chopped Kosher salt and black pepper Candied seeds and nuts: ½ cup pumpkin seeds ½ cup sunflower seeds 1 cup walnuts 1 tablespoon canola oil
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¼ teaspoon cayenne ¼ teaspoon allspice ½ teaspoon black pepper 1 teaspoon kosher salt 1 tablespoon honey Salad: 2 bunches of kale, ideally different varieties/colors, washed and dried; stems removed and cut into ½-inch strips ½ cup golden raisins 1 cup seed/nut mixture (see above) ½ cup dressing vinaigrette (approximate, dress to taste) Kosher salt and black pepper to taste
Directions Begin by preparing seeds and nuts in advance by preheating oven to 350 degrees. On a parchment or foil-lined sheet tray, combine seeds, nuts, oil and spices. Roast for 10-15 minutes. Remove from heat and add honey. Using a rubber spatula, stir to completely coat. Return tray to the oven and continue to roast until honey is evaporated, about five minutes more. Remove from oven and let cool. Break apart with your hands as necessary. Prepare the dressing by whisking together mustard, vinegar 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. Store excess dressing in a jar with a tight-fitting lid in the refrigerator for up to one week. Shake well before using. Assemble the salad by tossing all ingredients together and mix well. Serve either in a large salad bowl or on individual plates – or, of course, accompanied by Great Harvest bread from your local bakery! 6 servings
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SPONSORED CONTENT
Del Rio Vineyards
DESSERT
RUSTIC STRAWBERRY TART Pastry dough: Ingredients 1 stick (½ cup) unsalted butter, cut into pieces 1 ¼ cups all-purpose flour 1 tablespoon confectioners’ sugar ¼ teaspoon salt 3-4 tablespoons ice water Directions To make the pastry, place butter pieces in freezer for about 20 minutes. In food processor, pulse flour, confectioners’ sugar and salt. Add frozen butter and pulse until mixture resembles coarse breadcrumbs. Sprinkle water over mixture and pulse until dough just comes together. With floured hands, gather into a ball, flatten into a disk and wrap in plastic. Refrigerate for 30 mins. Roll dough on floured parchment paper, about 12 inch round. Move parchment paper with dough on cookie sheet and refrigerate until needed. Preheat oven to 375 degrees F.
Glaze: Ingredients 2 tablespoons strawberry jam 1 teaspoon water Directions Whisk smooth.
Filling: Ingredients 1 ½ pounds strawberries, hulled ¼ cup plus 2 tablespoons granulated sugar 1 ½ tablespoons cornstarch 1 teaspoon lemon zest, grated 1 teaspoon ground nutmeg ⁄8 3 tablespoon half-and-half dairy cream
Directions To make the filling, reserve ½ pound of berries and cut in half. Quarter remaining pound lengthwise. In a bowl, toss ¼ cup sugar, cornstarch, lemon zest and nutmeg. Add quartered berries and toss to coat. Remove dough from the refrigerator and pile berry mixture in the center of the dough,
2 inches from edge. Fold edges up and over filling, pinching as you go. Brush dough with half-andhalf and sprinkle with remaining 2 tablespoons of sugar. Bake 40 minutes. Let cool on cooling rack for 15 minutes, and then arrange remaining strawberries on top of filling. Brush berries with strawberry glaze.
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SPONSORED CONTENT
DINNER
The Wharf
NORTH BEACH MUSSELS
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he goal at The Wharf is to provide the freshest seafood and ingredients available. We offer only wild fish, no farm-raised fish is served here!
Ingredients 1 pound mussels 2 ounces olive oil 2 tablespoons butter 2 tablespoons bacon, chopped 1 pinch salt and pepper
1 teaspoon garlic 1 cup white wine 1 cup marinara ¼ cup cilantro, chopped Parsley for garnish
Directions Over high heat, add butter and oil to pan and sauté bacon until cooked. Add mussels, salt, pepper and garlic. Toss until mussels begin to open. Add white wine and reduce by one-third. Add marinara and cilantro. Toss and serve. Garnish with parsley.
10% OFF
All Seafood Market Purchases Only Expires 11/30/16
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SPONSORED CONTENT
Fry Family Farms
DINNER
GRATED BUTTERNUT SQUASH GRATIN
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hile many vegetable gratins make excellent vegetarian main-course dishes, because of its fine, rather uniform texture, this gratin is better served as a side dish. The straight, long neck of the butternut squash is easiest to peel and grate. Ingredients 1 clove of garlic, crushed 1 ½ cups milk or half-and-half, scalded 1 large butternut squash 2 tablespoons of all-purpose flour 1 teaspoon salt Ground black pepper to taste ½ cup shredded fontina or Gruyère cheese (optional) Fresh parsley or chervil, chopped Directions Preheat the oven to 375 degrees. Rub a 10-inch gratin dish with the garlic. Butter the dish. Chop what is left of the garlic and combine it in a saucepan with the milk. Let stand. Slice the neck of the squash, resulting in about 12 ounces. Peel it, then grate on the large holes of a four-sided grater or in a food processor. Toss the shreds with flour, salt,
pepper and cheese if desired. Spread the squash in the gratin dish and pour the hot milk over it. Cover and bake for 40 minutes. Remove the cover and continue baking until all the liquid is absorbed and the top has begun to brown, about 20 minutes. Garnish with parsley or chervil. 4 servings
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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@mailtribune.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.
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PINK OUT DANCE PARTY 9 P.M.- 1 A.M. • BRICKROOM, 35 N. MAIN ST., ASHLAND CONTACT INFO: www.facebook.com/ events/1141719265898149/ In recognition of Breast Cancer Awareness Month, make sure to wear pink and come to dance. Sponsored by The Rushmore Society. The entry fee is $5.
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ASHLAND AERIAL YOGA 2 P.M TO 8 P.M. • INWARD BOUND WELLNESS, 258 A ST., ASHLAND CONTACT INFO: www.facebook.com/events/1783297581939611/, www.aerialyogaplay.com Instructor Jen Healy teaches an aerial yoga that combines all the benefits of traditional yoga — flexibility, strength and balance — with the unique conditioning of aerial dance and acrobatics for a new way of approaching yoga. The basic training workshop is offered on Saturday, but more advanced classes are also available. $50 single workshop. Pre-registration required with limited spaces.
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GOODWILL RUNNING DEAD 5K 4:30 P.M. TO 7 P.M. • PEAR BLOSSOM PARK, 312 E 4TH ST., MEDFORD CONTACT INFO: www.facebook.com/events/685751968244771/, www.sogoodwill.org/runningdead5k/ This untimed 5K begins at dusk and is open to humans and “zombies.” The 5K course culminates with an Apocalypse Party, featuring music, contests, prizes, food, beverages, games and contests. Kids 4-8 years can register for the AllCare Health Kid’s Survivor Sprint for $10. Human registration begins at $25. Higher fees for teams and zombies. Makeup tents will be open at 1 p.m. for complimentary basic makeup from Ro Sham Bo Salon.
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OCTOBER
EVENTS CALENDAR
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DARE TO CARE: FOOD PACKAGING EVENT 9 A.M. TO 3 P.M. • STEVENSON UNION AT SOU, 1250 SISKIYOU BLVD, ASHLAND CONTACT INFO: www.facebook.com/ events/1309671122384117/ Volunteer to help package meals for children in Africa. Southern Oregon University’s Honors College has partnered with Numana, Inc. with the goal of packaging 50,000 meals, each containing nutritious ingredients such as rice, beans, soy and vitamins. For more information or to volunteer, email roleym@sou.edu.
ASHLAND MONSTER DASH 10:30 A.M. • LITHIA PARK, ASHLAND CONTACT INFO: www.ashlandmonsterdash.com The 8th annual Monster Dash Run for Education includes a 1-mile Fun Run/Walk followed by a 5K Run/ Walk and the 10K Run. Costumes encouraged. Fees for adults vary based on length of race and date of registration, but for youth under 18 the fee is $10, even on Race Day.
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MCCALL HOUSE CHEFS COOKBOOK PREMIERE 3 P.M. TO 5 P.M. • THE MCCALL HOUSE, 153 OAK ST., ASHLAND CONTACT INFO: www.mccallhouse.com or 541.482.9296 For all who have wanted to know the secrets of the savories and sweets served at this historic inn, come celebrate the newly published cookbook with a book-signing and wine-tasting event.
OCTOBER - DECEMBER SPORTSOLOGY • SCIENCEWORKS HANDS-ON MUSEUM, 1500 E MAIN ST., ASHLAND CONTACT INFO: www.scienceworksmuseum.org This exhibit introduces the science of the human body through popular pastimes and promotes healthy choices and increased body awareness. Sportsology encourages hands-on exploration that tests visitors’ levels of fitness and athletic ability, including strength, speed, endurance, balance, coordination and agility.
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843 E. Main Street, #400 Medford www.rosahealth.com
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