The Nutrition Issue

THE FOX MAGAZINE

DREAM BIGGER WITH US.

THE

NUTRITION ISSUE

PHOTO BY: RESHAWN WILDER

EDITOR IN CHIEF MIKE FOX

EDITORS MICHELLE JOHNSON LISA KHIEV CLAIRE LEGERON

GRAPHIC DESIGNERS EMILLY ANDRADE FARUK SHUAIBU SHANNON KANE

PHOTOGRAPHY RESHAWN WILDER

I NTROD UCTI ON

ZOE ROSE FRIESEN

The fact is, every traditional diet around the globe embraces nutritional

KIM LY CURRY

superfoods as part of daily fare. Whether it’s in the form of head cheese

KAREN LEANN KIRSCH

or pate or good old-fashioned spinach.. There are affordable healthy

JULIANNA KHUDOLYEY

food options everywhere, especially ordering online or at the local deli.

CLARA BREA PARRA MICHELLE HENDERSON RAY PIEDRA STACEY DOYLE

OUR M I SSI ON Our mission is to be a leading source of inspiration for people determined to chase their dreams and seek a fulfilling lifestyle. Along with an active readership, we work with a broad network of creatives, brands, and influencers around the globe. The platform gives people the opportunity to learn, share stories and increase exposure worldwide.

CONTACT US Mike Fox: Founder & Editor In Chief e: info@thefoxmagazine.com Kenzie Shultz: Publicist & Community Manager e: pr@thefoxmagazine.com

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EDI TORS’ NOT E

Let’s start by saying this, HEALTH IS WEALTH! Now more than ever, it’s important to care about the nutrition our body needs. This issue shows the amazing variety of meals and treats we can make while staying healthy. As you flip through these pages, not only read but engage and visualize how these recipes can save you time + money.

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S ECT IONS

RECIPE R OU L E T TE

COVER STORY

HEALTHY HA B ITS

Dive into vibrant quality recipes

ReShawn Wilder aka Eyes Of A

Discover foodies from around the

that are quick, easy and most

Foodie goes in-depth about his

United States with delicious food

importantly, nutritional.

journey of taste.

and even better stories.

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TA B L E OF CONTENTS

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HONEY BBQ TUNA SLIDERS

LETTUCE WRAPS

CHICKEN SOUP

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K I M LY CURRY

ZOE ROSE FRIESEN

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RESHAWN WILDER

RECIPE ROULET TE Most cooking mistakes have one of three starting points-inaccurate measurement, careless ingredient substitution, or poor ingredient preparation.

Whether you’re a vegetarian or you’ve just been trying to incorporate more meatless meals into your dinner routine, we can all use some quick vegetarian recipes to make on busy weeknights.

(Even better if they are more exciting than a bowl of pasta with pesto and veggies.)

Luckily, we have plenty of ideas for easy vegetarian-friendly meals that won’t keep you in the kitchen for hours.

Either find a great recipe you love or select the key part of the recipe either by choosing the main recipe ingredient, the cuisine type or any specific dietary requirements to create your own preferences.

RECIPE ROULETTE

H ON EY BA RBEQUE TU NA S LIDERS These fun little sandwiches are perfect for little mouths and appetites! The serving size says 2 but for younger children, one might be just right!

These are so easy even the little kids can help make these sandwiches.

Whenever a tiny sandwich is appropriate, chicken sliders are the ticket. In fact, maybe set up a DIY slider bar at your next party.

Serve shredded chicken and buns and let the guest choose the rest of their toppings.

INGREDIENTS 2 cans (85 g each) Flaked Light Tuna 2 green onions, thinly sliced 1/4 cup (60 mL) barbecue sauce, low sodium 1 tbsp (15 mL) Dijon mustard 1 1/2 cups (375 mL) prepared shredded coleslaw mix 1 tbsp (15 mL) olive oil 1 tsp (5 mL) lime zest1 tbsp (15 mL) lime juice 1 clove garlic, minced 1 tsp (5 mL) honey 1/4 tsp (1 mL) pepper 12 slider buns

Sliders are one of those foods that work for most occasions. These crowd-pleasing tuna sliders deliver big bold flavours in every bite. Perfect for game night or casual entertaining, they can be served as an easy appetizer or snack.

PREPARATION In bowl, combine tuna, green onions, barbecue sauce and mustard; set aside.

Toss together coleslaw mix, oil, lime zest, lime juice, garlic, honey and pepper. Let stand for 5 minutes.

Sandwich tuna and coleslaw mixture in slider buns. To serve, secure with toothpick.

Tips: • For a smoky flavour, season tuna with smoked paprika, or chipotle or ancho chili powder.

• Substitute mini dinner rolls, mini pitas or baguette rounds for slider buns.

• If desired, substitute with with Sesame for Flaked Light Tuna – Sriracha.

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RECIPE ROULETTE

M EDIT ERRA NEA N L E T TU CE WRA PS Yellowfin Tuna with Sun-dried Tomato to start.

You could also just serve the pasta salad on the side or on top of a tossed salad.

Ingredients: • 1 pouch (2.6 oz.) StarKist Selects E.V.O.O.® Yellowfin Tuna with Sun-dried Tomato • ½ cup cooked orzo • 1 tsp. extra virgin olive oil • 1 Tbsp. chopped green onion • ¼ cup chopped artichoke hearts • 2 Tbsp. chopped roasted red pepper • ¼ cup crumbled feta cheese

A tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. A few wedges of warm pita finish off the meal perfectly.

Directions: • Place washed lettuce leaves on a plate.

• In a medium bowl combine orzo with olive oil. Add vegetable sand cheese and toss well.

• Mix in tuna to combine.

• Place a few tablespoons of the pasta mixture in the center of each piece of lettuce.

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Nutrition Facts Serving Size: 3 Wraps Each Per Serving: 498 calories; protein 15.8g 32% DV; carbohydrates 43.7g 14% DV; exchange other carbs 3; dietary fiber 9.6g 39% DV; sugars 4g; fat 28g 43% DV; saturated fat 3.5g 17% DV; vitamin a iu 2232.6IU 45% DV; vitamin c 8.6mg 14% DV; folate 62.2mcg 16% DV; calcium 162.5mg 16% DV; iron 4mg 22% DV; magnesium 103.7mg 37% DV; potassium 620mg 17% DV; sodium 567mg 23% DV; thiamin 0.4mg 37% DV; added sugar 2g.

Exchanges: 5 Fat, 2 Vegetable, 1 1/2 Lean Protein

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This healthy Mediterranean vegetable vegan lettuce wraps recipe is a perfect light meal or side dish that can be customised to individual tastes.

Using just a few ingredients and a super simple recipe, you can have a super tasty, healthy meal!

These vegan lettuce wraps (or ‘lettuce boats’) are the perfect combination of healthy and comforting. Within a Mediterranean vegetable combination of aubergine (eggplant), cauliflower, potatoes and a variety of salad veggies – the filling is creamy, crispy and delicious.

Plus, they’re dairy-free and gluten-free and are vegan.

You could also swap out the filling and include additional vegetables such as courgette, red pepper (or a variety of bell peppers), and sometimes tomatoes. This makes for a beautiful combination of Mediterranean vegetables to pair with Vegan Feta cheese.

Plus, lettuce goes with so many foods.

Some of the best lettuce wraps are leftovers into lettuce and munching on it – noodles, dips, Lebanese mezze dishes – it’s like there’s nothing that can’t be elevated when wrapped in fresh, crispy lettuce.

The combination of the crispy, filling potato fries in comparison with fresh leafy lettuce and salad is surprisingly delicious and an excellent pairing, especially alongside creamy baked aubergine and slightly crispy oven-baked cauliflower.

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RECIPE TECH ROULETTE GUIDE

C HICKEN SOUP This easy, comforting chicken soup recipe is great for when you’re feeling under the weather or just need an easy weeknight dinner.

Chicken noodle soup is one of the easiest soups to make. The ingredients are simple and inexpensive. You are looking at about 40 minutes from start to finish for this soup. Not too bad, especially when 20 minutes of that time is hands-off!

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Don’t be afraid to season your soup. When it comes to soups, season early and check the seasoning often. Before we add the chicken thighs to the soup, we always check the seasoning level of the broth. If the flavor doesn’t pop, add a bit more salt.

For the best chicken soup, use chicken thighs. Chicken soup is better when made with darker meat. Chicken thighs become tender and soft in the soup — similar to how the chicken turns out in our recipe for shredded chicken.

Chicken breast doesn’t tenderize and stays firm in the soup. You can use both cuts of chicken, but thighs will produce better soup.

For a pop freshness, stir in a handful of chopped fresh parsley at the end. Other herbs will work, too.addition to) the thyme and bay leaves, try rosemary. For the herbs at the end, try fresh chives for a mild onion flavor.

As for the noodles, you can use whatever you love.

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Directions Pat chicken dry with paper towels; sprinkle with salt and pepper. In a 6-qt. stockpot, heat oil over medium-high heat. Add chicken in batches, skin side down; cook until dark golden brown, 3-4 minutes. Remove chicken from pan; remove and discard skin. Discard drippings, reserving 2 tablespoons.

Add onion to drippings; cook and stir over medium-high heat until tender, 4-5 minutes.

Add garlic; cook 1 minute longer. Add broth, stirring to loosen browned bits from pan.

Bring to a boil. Return chicken to pan. Add celery, carrots, bay leaves and thyme. Reduce heat; simmer, covered, until chicken is tender, 25-30 minutes.

Transfer chicken to a plate. Remove soup from heat. Add noodles; let stand, covered, until noodles are tender, 20-22 minutes.

Meanwhile, when chicken is cool enough to handle, remove meat from bones; discard bones. Shred meat into bite-sized pieces. Return meat to stockpot. Stir in parsley and lemon juice. If desired, adjust seasoning with additional salt and pepper. Discard bay leaves.

Nutrition Facts 1-1/3 cups: 239 calories, 12g fat (3g saturated fat), 68mg cholesterol, 1176mg sodium, 14g carbohydrate (3g sugars, 2g fiber), 18g protein.

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HEALTHY

HABITS The food you eat can affect your health and your risk for certain diseases. To eat healthier food, you may need to change some of your daily habits.

You also may need to change some things in your environment. Your environment includes everything around you, like your home or the place you work.

You don’t need to make huge changes to eat healthier. And you don’t have to change your habits all at the same time. It’s best to set small goals and change your habits a little bit at a time. Over time, small changes can make a big difference in your health.

Changing your eating habits and your environment can help you eat healthier foods. A healthy diet is good for your overall health. It also can help you reach a healthy weight and stay there.

To improve your eating habits, it’s best to make small lifestyle changes that you can keep doing over time.

These foodies will provide you with the inspiration to create your own routine and embrace delicious food from all cultures.

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HEALTHY HABITS

KIM LY CURRY Influencer marketing is fairly new in the Minnesota food scene. There are plenty of influencers who have hundreds of thousands of followers, but Lil Miss Foodie stands out effortlessly with her presentation and dedication to her passions.

Kim Ly Curry has earned the moniker Lil Miss Foodie by effortlessly capturing the Minnesota food scene. With thousands of followers, Curry is one of the top Instagram influencers in Minneapolis who captures delicious foods inside bars and restaurants.

Always having twin passions of capturing visuals of things she considers beautiful with her camera and love of great food. Eventually, these passions combined when the ease of use and mobility of digital cameras and phones became one.

In fact, her passion and appetite for both quality photos and food has only grown since she became involved in social media. We had a chance to interview her about the journey and of course her favorite dishes.

Where are you from originally?

I’m a second-generation Vietnamese American born and raised in Minneapolis, Minnesota.

What made you want to choose your career path?

What made me want to choose my current career path was my aversion to my former one (health care). It was good fortune and timing that allowed for me to break free from a negative workplace and embrace my passions and get paid while doing it.

So what are some of your cooking inspirations?

I can engage with almost all types and varieties and chefs, cuisine and cooking styles. I consider them fellow artists and truly respect their craft, whether it’s burgers, pizza, or foie gras and truffles made in the finest Michelin-rated restaurant. They are all inspiring to me.

I NNOVATOR IN SPIRA-

HEALTHY HABITS The Fox Magazine is all about inspiration, what/who inspires you the most?

There are about two dozen fellow foodies, photographers, and craftspersons, for lack of a better term, (be it bakers, bartenders, or breweries) that I consider inspiring, because of their quality and consistency.

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What do you hope to change with your work and success?

Leverage and harness inner power/strength/spirit to make an impact beyond my brand upon humanity and strive to create a legacy.

The smell, feel or taste, regardless of how common or exotic the food, usually speaks and resonates within.

I also find food writers inspiring such as Mecca Bos and Sue Zelickson both of whom I read consistently before becoming a foodie on Instagram.

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That’s what true success is to me. A ripple effect into areas you felt go beyond your reach.

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HEALTHY HABITS

ZOE ROSE FRIESEN Zoe Rose Friesen is a food writer and photographer based in Seattle, WA. She’s obsessed with vegetables, and is on a mission to make cooking delightful and delicious for everyone. She also writes and performs comedy! She loves crunchy salads, chocolate, and collecting cookbooks.

We interviewed with Zoe about the importance of nutrition, food app recommendations, and the experience of cultural food.

Where do you consider to be your culinary home; a city or country that helped inform or inspire your love of food?

Probably San Francisco. I lived there as a teenager and was vegetarian at the time. That era had a big influence on my food style. I was just starting to eat outside of the house more and make my own food choices for the first time.

All my favorite SF foods are filled with tons of avocado, citrus, fresh bright flavors, and lots of vegetables. These are definitely the flavors I still gravitate towards today!

Veggie burritos from the Mission stuffed with half an avocado, beans, cheese, sour cream and fresh salsa, big veggie sandwiches from a hole in the wall delis, Indian curries of chickpea and cauliflower from the Inner Sunset. These are some of my favorite food memories, and I always seek these out when visiting!

HEALTHY HABITS

How important is nutrition in today’s environment?

The Fox Magazine is all about inspiration, what/who inspires you the most?

Nutrition is essential, especially this year when global circumstances have left us more stressed and anxious than ever. Caring for ourselves by eating plenty of fruits, vegetables, nourishing proteins, and grains is crucial. Eating well doesn’t have to mean depriving yourself or eating overcooked veggies! Cooking great ingredients with love and eating mindfully are integral steps in taking care of our bodies.

My biggest inspiration is the beauty of fruit and vegetables. I find the colors, shapes, and textures of produce to be absolutely enchanting. This is the biggest inspiration for my photography.

As a cook I love feeding people and bringing them joy, making them feel nourished and cared for.

Remember health is more than just physical; you’ve got to feed your mind and soul as well as your body! Sometimes that means ice cream and pie, and that’s absolutely OK!

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HEALTHY HABITS What do you hope to change with your work & success?

My goal is to get everyone into the kitchen cooking great food. I believe cooking should be accessible and fun, not intimidating, expensive, or hard!

Your kitchen is a place of comfort and enjoyment, where you take time for yourself and create nourishment. Not everyone learned to cook growing up, and getting started in the kitchen can be overwhelming!

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Food is definitely my love language.

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What is one thing that you hope your readers take away from your blogs?

Good food is fun, simple, and joyful! I want readers to come away feeling empowered to get into their kitchens, try something new, enjoy the process, and have fun!

So many aspects of life are stressful right now - eating well doesn’t have to be one of them!

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COVER STORY

INTERVIEW After consulting with some established food bloggers, ReShawn Wilder launched a social media account on Instagram, called Eyes of A Foodie that transformed into a rising brand.

ReShawn’s sole idea was to showcase his creativity in every one of the recipes. Somehow, it led to reviewing food at restaurants across the country. Since then, his love for food has expanded into catering, merchandise, and consulting.

Each year ReShawn hosts food tastings, where he debuts seasonal dishes, drinks, and desserts. As a result of the high demand, he’s also launched both a gourmet soup and cheesecake line.

The cheesecakes landed ReShawn in the top 80 of Fox’s “Master Chef” with Gordon Ramsey season 10.

We interviewed with ReShawn to learn about the start of the journey, favorite inspirations, and tips for a great social media account.

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RESHAWN WILDER

COVER STORY

The Fox Magazine is all about inspiration, what/who inspires you the most?

What’s your favorite food related motto, quote or words to live by?

There are so many people that inspire me!

My mom, Cynthia and grandma Flora inspire me. These two women are the reason why I cook today.

My favorite motto to live by, not just for food but for life in general is “I rather try something and fail, than to never try it and not know and miss out on an opportunity of what could have been.”

Growing up watching my mom cook, was very special for me. As much as my mom lets me know how much she is proud of me, I want to continue to make her proud.

A few years ago I lost two brothers to car accidents, so I push myself to continuously be the best I can be. I think the most inspiration that I draw from is my faith.

My belief in God is so important to me because it keeps my humbled, grounded and on track.

Another one of my favorite mottos to live by is “Food is my art! It’s an expression of my creativity. I want to show the world how beautiful food is through my eyes.”

I think my absolute favorite quote that I live by is “The reason why you haven’t found what you’ve been looking for, is because you haven’t started it yet! The world needs a YOU!”

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COVER STORY

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I rather try something and fail, than to never try it and not know and miss out on an opportunity of what could have been.

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I NNOVATOR IN SPIRA-