Live Naturally Ralphs Spring 2016

Compliments of

SPRING 2016

Move over kale. This cruciferous curd is packed with goodness.

Cool as aCAULIFLOWER

MORNING GLORYDelicious breakfasts to start your day

GESUNDHEIT!Natural supplements for allergies

FOOD AS MEDICINEYour kitchen is a pharmacy in disguise

BREAD WINNERS: HEALTHY OPTIONS ANY WAY YOU SLICE IT. page 13

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Cauliflower

Recipes Inside

pg. 20

We believe that everyone has the right to know what’s in their food, and quality ingredients are always worth the effort. That’s why our Almondmilks deliver a deliciously nutty taste made from simple ingredients.

ENJOYOUR DELICIOUSLY NUTTY

ALMONDMILKS!

livenaturallymagazine.com 1

from the editor

Waste Not

THROWING AWAY FOOD. It’s something we do more often than we would like.

Sadly, the statistics are shocking: About one-third of the planet’s food goes to waste. Meanwhile, according to the Food and Agriculture Organization of the United Nations, nearly 800 million people worldwide suffer from hunger.

Growing up, my mother was adamant about my sister and me cleaning our plates at every meal. She reminded us of how her parents, who lived in Europe during World War II, lived through numerous food shortages, wondering where their next meal would come from.

I remember during one visit with my grandparents, my grandfather pulled the rinds of a honeydew melon from the top of the garbage and showed me how much I’d let go to waste. He rinsed the rinds and cut out a surprising amount of perfectly edible melon. This memory has stuck with me, and I’ve conscientiously tried to live by his example since.

In this issue, we spoke with Virginia Till, a recycling specialist for the U.S. Environmental Protection Agency, about the issue of food waste and the agency’s Sustainable Management of Food program. Till offers up a number of helpful tips on how you as an individual can reduce food waste. See our Q&A with her on page 7.

I’ve been doing my best to put Till’s tips into practice, particularly when it comes to meal planning and shopping. Before heading to the grocery store, I make sure to scan my fridge and pantry for what’s still fresh, and then buy just what I need for that week’s meals.

Speaking of meal planning, we have an array of recipes in this issue for you to cook up. Think cauliflower is boring? Our recipe developers have morphed it into a delectable curry sauce over root vegetables, a pizza crust with savory toppings and even “tater” tots! Check out the mouthwatering photos and recipes on pages 20–22. We’ll also take you around the world with delicious international dishes (pages 25–26) and make sure you’re fueled for the day with a selection of healthy breakfasts that break the cold cereal mold (page 28–29).

Enjoy eating healthy, and join me in trying not to waste. Don’t you want to show off those yummy leftovers to your jealous workmates?

Rebecca Heaton, [email protected]

VISIT US ONLINE at our newly designed website: livenaturallymagazine.com.

CONTACT US with questions, favorite recipes and food stories, like how are you reducing food waste? Email [email protected].

FOLLOW US on Facebook and Pinterest, where we’ll regularly post great recipes, interesting news and fun food tidbits and pics.

2 Spring 2016 / Live Naturally

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volume 04, issue 02: spring 2016

departments

begin

5 WAYS YOU CAN REDUCE FOOD WASTE PLUS: Ways to use up food scraps, teaching kids about healthy eating, and weeding and seeding your personal garden.

kitchen HEALTHY BREADS PLUS: Natural bubbles and sodas, tips and tricks for cooking artichokes and using lemon as salt.

eat CALLING CAULIFLOWER This versatile vegetable is full of good nutrition and flavor. The budding chefs at Bauman College share some creative recipes you just have to try.

MAKE IT, BUY IT Craving different flavors? Try one of our delectable dishes from around the world.

IT’S A BEAUTIFUL MORNING Creative, healthy breakfasts to help jump- start your day.

boost BENEFITS OF TURMERIC A possible remedy for chronic inflammation. BY KELLEE KATAGI

NIP ALLERGIES IN THE BUD Natural supplements to help get you through allergy season. BY KATHRYN LEAVITT

try HAVE YOU HEARD ABOUT AQUAFABA? This magic liquid can take the place of egg whites in recipes, like meringue cookies.feature

30 THE HEALING POWER OF FOOD What we eat is central to our health. It can not only prevent but also treat some of the most common diseases. BY LISA MARSHALL

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Supplements Advice

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40% of all food produced in the U.S. is thrown away

$1,500/year What a family of 4 spends

on wasted food

1 in 7 people is food insecure, lack-ing access to adequate food

21% of waste in landfills is

food waste

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Fighting Food WasteTHE EPA IS WORKING TO MINIMIZE FOOD LOSS THROUGH ITS SUSTAINABLE MANAGEMENT OF FOOD PROGRAM AND FOOD RECOVERY CHALLENGE. YOU CAN HELP, TOO. BY REBECCA HEATON

THE NUMBERS ARE SHOCKING: 40 percent of all food produced in the U.S. is thrown away, half of which happens at home. One in seven Americans is food insecure, meaning they either don’t have enough to eat or don’t know where their next meal is coming from. Is anything being done to counter this? The answer is yes. Virginia Till, a recycling specialist in the Environmental Protection Agency (EPA) Region 8 Environmental Stewardship Unit, shares more.

One of EPA’s programs concerns sustainable

management of food. Tell us about that.

In 2011, EPA launched the Food Recovery Challenge to encourage grocers, universities, stadiums and hospitality businesses to reduce food waste generated, donate excess food and compost food scraps. In 2014, participants reduced wasted food by 606,000 tons. Of this, 88,600 tons was donated to feed people. Nearly 800 organizations nationwide are participating, including Disneyland, MGM Resorts International and the National Hockey League. This past September, EPA and the U.S. Department of Agriculture set a national target to reduce food waste going to U.S. landfills by 50 percent by 2030 via various sustainable food management efforts.

What are the biggest impacts of food waste?

Wasting food harms our neighbors, our planet and our wallets. Think of all the resources that go into producing food: the hard work of farmers, water and land use, transportation costs—all wasted when we throw out the apple that rotted in our fridge. Then consider that 21 percent of waste in landfills is food, where it produces methane, a greenhouse gas with 20-plus times the potential climate

change impact of C02. Now consider the fact that 48 million Americans, including 16 million children, live in food-insecure households with inadequate access to affordable food, and a family of four wastes about $1,500 a year on food that ends up in the trash.

What can individuals do to help prevent food waste?

First, be a smart shopper. Shop your fridge first: Cook or eat what you already have before buying more. Then before your next shopping trip, make a list with meals in mind and buy only what you need. Eat what you buy: Take leftovers for lunch or incorporate leftovers into a future meal, such as frittatas, soups or casseroles. Reuse food scraps in broths. Store food properly: Keep fruits and vegetables fresh with proper food-storage techniques (visit stilltasty.com for tips). Compost: Recycle food scraps into compost that feeds your yard and plants. And—probably most importantly—talk to your friends, your employer, local businesses and faith-based groups and ask, “How can we save this edible food?” Let’s all commit to being food savers.

For more on sustainable management of food,

visit epa.gov/foodrecovery.

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Don’t Toss That!5 WAYS TO MAKE THE MOST OF YOUR PRODUCE. BY KELLEE KATAGI

CUTTING FOOD WASTE is one of this year’s hottest trends. Get in on the action at home by eating every part of the fruits, vegetables and herbs you buy. Not only will you help save the planet (you hero!), but you’ll also discover tasty and nutritious new dishes in the process.

INFUSE. Use peels, leaves

or herbs to make loose-

leaf tea, flavored olive oils

or vinegars, infused water

and liquors. Always wash

thoroughly before using. For

tea, dry peels in a single layer

on a cookie sheet in a warm

room for three to six days;

stir daily until peels are brittle.

Try: citrus peels, strawberry

leaves, any herbs

BLEND. Smoothies make

an ideal home for nearly

any leaves you’d like to use.

Not a fan of full-on green

smoothies? Toss just a few

leaves into a berry smoothie

for a nutrient boost that

doesn’t affect the flavor.

Or use greens for pesto:

Combine them with basil,

garlic, olive oil, pine nuts or

walnuts, grated Parmesan,

and salt and pepper. For

tough or bitter stalks (like

chard), simmer in salty water

until tender and then puree

with tahini, lemon juice,

olive oil and garlic to make

hummus. Try: beet and

radish greens, carrot tops,

cauliflower and broccoli

leaves; veggie stems and

stalks if you have a powerful

blender

COMBINE. Greens, stalks and

herbs work well in salads—if

you know how to incorporate

them. The key: Balance bold

and bitter flavors, such as

beet and carrot greens, with

sweet or mild lettuces. Chop

stalks or tougher leaves into

tiny pieces. Try: beet and

radish greens, carrot tops,


leaves

ADD. Slip nearly any green or

stalk into soups and stocks;

the cooking will tenderize

and remove bitterness. Also,

finely chopped carrot greens

can sub in for parsley in

nearly any recipe. Try: beet,

radish and carrot greens;


stems; asparagus ends

BAKE. Kale chips are all the

rage, but you can make

a chip out of nearly any

greens. Also, when roasting

broccoli, cauliflower and

other veggies, brush olive oil

on the leaves, sprinkle with

salt and add them toward

the end of the cooking time.

Try: any greens


®

1 PHYSICALScience shows the

more sedentary our days

are, the shorter our life

expectancy. In the “Weed”

column, consider noting

things like too much time

sitting behind your desk,

excessive TV watching

or not getting enough

exercise. Ideas under “Seed”

could be working at a

standing desk versus sitting,

doing 25 jumping jacks

during every TV commercial

or getting out for a walk

over lunch whenever

possible.

2 MENTALIn this category, weeds

could be negative people,

gossip, and interacting too

much via email, texting or

social media. On the flip

side, seeds could be uplifting

relationships, affirmative

speech and face-to-face

engagement without cell

phones or computers.

An interesting study of

people talking in person

revealed a rise in levels of

stress hormones when a

cell phone was visible any

place nearby during the

conversation.

3 SPIRITUALNegative self-talk is a

large weed in many personal

gardens. The average

American has 50,000–60,000

thoughts daily and, according

to research, the majority are

fault-finding, discriminatory

and self-oppressive. To

counteract this, add “mental

floss” (clearing out bad

thoughts) and mindfulness

as seeds that will help you

remove any dialogue that

hinders growth

in your personal

garden.

The cofounder of Optimum Wellness, Dr. James Rouse has a doctorate in naturopathic medicine. He is an inspirational speaker, personal coach, author and the cofounder of Skoop, a line of powdered superfoods.

Grow a Life You LoveHOW? BY WEEDING AND SEEDING YOUR PERSONAL ‘GARDEN.’ BY DR. JAMES ROUSE

NOW THAT SPRING has sprung, it’s a great opportunity to take a look at your personal “garden”—how are you creating, building and growing a life that you love? One way to do this is a practice I call “weed and seed.” Take a piece of paper, and label two columns: “Weed” and “Seed.” Under “Weed,” note things that no longer serve you that you would like to remove from your personal garden. Under “Seed,” write down what you want more of in life. Then work to follow each list, weeding out the unhealthy habits and behaviors that are choking your garden and planting seeds of healthful and happy rituals that will lead you to grow a more fulfilling life.

Looking for ideas to write down? I’ve broken it down into “power of three” subcategories—physical, mental and spiritual—to get you started.

POWER OF 3SE

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Fresh Food, Inspired Kids HOW AN AMERICAN HEART ASSOCIATION SCHOOL PROGRAM IS CHANGING THE WAY STUDENTS THINK ABOUT FOOD. BY KELLEE KATAGI

AT LEAST ONE IN SIX U.S. children and teens are obese—and the rates are even higher among lower-income families. But Los Angeles-based chef Bryce Fluellen is doing his best to change that statistic—one classroom at a time.

Fluellen serves full-time as a chef-instructor for Kids Cook with Heart and Teens Cook with Heart, in-classroom nutrition and cooking programs for third through twelfth graders, sponsored by the American Heart Association and free to schools. In Fluellen’s words, he’s like the proverbial fun uncle who gets to drop in 90 minutes a week for six weeks with food and fun, inspiring life change in the process.

“A lot of these kids have never even seen raw chicken before,” he says. “They’re not familiar with fresh foods. My goal is to expose them to wholesome ingredients and give them the confidence to prepare them. They often end up influencing the rest of their families as well.”

In a typical class session, Fluellen might start by introducing a no-sugar soda alternative, like fruit-infused water; then segue

into a 15-minute discussion on a nutrition topic, such as what is protein and why do we need it or what causes heart disease. Finally, the kids split into groups to prepare a fresh-food recipe—perhaps kale salad or healthy chicken enchiladas. “I’ve gone to Ralphs three times a week for two years now to stock up on ingredients,” Fluellen says. In the final session, students compete in an Iron Chef–style competition in which each group concocts and prepares a recipe using a mystery-bag of ingredients.

Some program results—such as kids making healthier food choices or starting to cook for their families—were expected, Fluellen says. But others—say, the teens who are suddenly interested in food policy issues or the student who wanted to start producing his own salsa line—have surprised Fluellen. “Food is something that’s a lifelong journey,” he says. “We’re making it fun and giving them the foundation to make it a good one.”

Follow Kids Cook with

Heart on their blog at

kidscookwithheartla.

wordpress.com.

Chef Bryce Fluellen shops at Ralphs several times a week to get groceries and ingredients for his cooking programs for kids.


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Strong Muscles, Strong MindHOW TO USE GYM TIME TO KEEP YOUR BRAIN SHARP. BY KELLEE KATAGI

ANCIENT ISRAEL’S KING SOLOMON once penned that people can’t indefinitely rely on their smarts because “time and chance happen to them all.” Modern science agrees—age-related cognitive decline is inevitable. But new research published in the Journal of the American Geriatrics Society suggests a simple way to slow the decay: regular resistance training.

The yearlong study tracked three groups of elderly women with white matter lesions (WMLs), which are linked to cognitive impairment and increased falls. One group did strength-training twice a week, another once a week, and the third did twice-weekly balance and toning exercises. After a year, the women who did resistance training twice a week had significantly fewer WMLs than did the other groups.

And the brain benefits of exercise

don’t stop there. A study done at the University of North Florida found that dynamic activities that required body awareness—rock or tree climbing, obstacle courses or even walking while paying attention to your posture—improved working memory, a fancy term for remembering, processing and using information. In the study, adults ages 18 to 59 improved their working memory up to 50 percent, when tested two hours after the activity. Two control groups—one learning new information via lecture and another while doing static yoga poses—showed no improvement.

To put these findings into practice, commit to at least two resistance-training sessions per week, and challenge yourself daily with activities like rock climbing, dynamic balance drills, or learning new sports or activities.

Kale Quinoa Salad with Red GrapesServes 4 1 cup quinoa¾ teaspoon sea salt, divided¼ cup freshly squeezed lemon juice½ teaspoon cumin¼ teaspoon corianderPinch of crushed red pepper flakes½ cup extra-virgin olive oil2 cups stemmed, finely chopped kale¼ cup lightly packed, chopped fresh

mint¼ cup lightly packed, chopped parsley1 teaspoon lemon zest¼ cup halved red seedless grapes, or 3

tablespoons raisins

1. Place quinoa in a fine-mesh strainer; rinse well under cold running water.2. In a small saucepan, bring 1½ cups of water and ½ teaspoon of the salt to a boil over high heat. Add quinoa and cover. Decrease heat to low and simmer for 15–20 minutes, stirring once halfway through, until quinoa is just tender. Remove from heat and allow quinoa to rest for 10 minutes. Fluff with a fork.3. While quinoa is cooking, whisk together lemon juice, remaining ¼ teaspoon of salt, cumin, coriander, crushed red pepper flakes and olive oil together in a large bowl. Add kale and give it a quick massage with your hands. Add quinoa, mint, parsley, lemon zest and grapes and toss lightly to combine. Serve at room temperature.

Reprinted with permission from The Healthy Mind Cookbook Copyright © 2015 by Rebecca Katz with Mat Edelson, Ten Speed Press. rebeccakatz.com

FOOD FOR THOUGHTWhen it comes to thinking skills, it’s not

just what you do that matters but also what

you eat. Feed your noggin with this brain-

friendly recipe adapted from The Healthy

Mind Cookbook by Rebecca Katz.


kitchen

Seeded

Dave’s Killer Bread Good Seed

This loaf is positively packed with seeds, delivering a bit of crunch in each bite and a whole lot of added nutrition. Each slice provides 700 mg of omega-3s, 5 grams of protein and 4 grams of fiber, while avoiding nutrition no-nos like high-fructose corn syrup and artificial ingredients.

hearty sandwiches, dipping in soups, toast

Gluten-free

Udi’s Gluten Free Whole Grain

Udi’s achieves what most gluten-free breads do not: the familiar smooth-and-slightly-chewy texture of non-GF loaves. This bread’s pleasant but neutral taste and mere 70 calories per slice make it a good fit for any situation you desire bread.

any sandwich, accompanying soups or stews

COMPARE

Bread WinnersFIVE LOAVES YOU CAN FEEL GOOD ABOUT SERVING YOUR FAMILY. BY KELLEE KATAGI

FOR MILLENNIA, bread has been at the heart of nearly every culture on earth. Unfortunately, in recent years, the demand for convenience and low costs has diminished much of the wholesome goodness of the

bread we eat. That’s why we’re thankful for companies dedicated to restoring not only the deliciousness, but also the nutritious-ness of this staple food. Here are a few of our favorites.

Bonus points

for:

GLUTEN-FREESOY-FREEV VEGAN OG ORGANICDAIRY-FREE

Our pick:

Why we like it:

What it’s best for:

Whole-grain

Milton’s Healthy Whole Grain

With 5 grams of protein, 22 grams of whole grains and 80 calories per slice, this bread provides a nicely balanced nutritional profile. Plus, it’s soft and yummy, which will make it a hit with the whole family.

any sandwich

Eureka! Grainiac

Name your favorite grain—it’s probably in this tasty loaf. It’s loaded with 12 certified-organic grains, including quinoa, millet, spelt, buckwheat and amaranth. You’ll also find a host of seeds, such as pumpkin, flax, poppy and sesame, which give the bread a pleasant crunch and burst of nutrients.

savory sandwiches, toast

Multigrain

A super-soft texture and mild flavor make this bread extra-versatile. It’s low in sugars (only 2 grams), which leaves you a little license for sweet toppings like honey or jelly. What’s missing? Artificial colors and flavors, high-fructose corn syrup and trans fats.

PB&J, French toast

Oroweat 12 Grain

OG

LOW-SODIUM LOW-SUGAR

OG

Organic

V


HAVE A CROCKPOT? Try cooking artichokes in it. Fill crockpot with 2½ inches of water; add artichokes. Drizzle them with olive oil, balsamic vinegar and kosher salt. Stuff minced garlic between the petals, too. Cook on high 3–4 hours; larger chokes take longer to cook.

All About the ArtichokeDON’T LET THE UNUSUAL EXTERIOR INTIMIDATE YOU. THIS LEAFY VEGETABLE IS EASIER TO PREPARE THAN YOU MIGHT THINK—AND DELICIOUS, TOO. BY REBECCA HEATON

Stem

Heart

Center Choke

Inner Petals

Outer Petals

STEP 1: PREPAREFirst, rinse the artichoke under cold water. Next, with a sharp knife, cut off the spiky leaf tips—about a half-inch to an inch from the top—and trim the stem about a half-inch. Open the leaves a bit, too; this will help the choke cook more effectively.

STEP 2: COOKYou have several options, but the most common methods are boiling and steaming. Boil: Stand prepared artichoke in a deep saucepan or pot with 3 inches of boiling water. For flavor, add a tablespoon of olive oil, a tablespoon of lemon juice and a pinch or two of kosher salt. Cover and boil gently 30–45 minutes, depending on size. Steam: Place prepared artichoke in a double boiler. Cover and steam 35–45 minutes, depending on size.

STEP 3: EATINGPull off an outermost petal and dip the base into your favorite sauce. Try melted butter with crushed garlic and lemon. Pull the petal through slightly clenched teeth to remove the soft, tender flesh at the bottom. Continue pulling off petals and eating. Once at the fuzzy choke, scoop it out with a spoon—don’t eat it!—and cut the remaining artichoke heart into bite-sized pieces, dip and enjoy. Discard petals and fuzzy inside to compost.

GOOD FOR YOU

Artichokes are rich in potassium, vitamin C, dietary fiber and

magnesium.

ARE YOU READY?

An artichoke is ready to eat when a sharp knife goes through the base with ease, or a petal near the center pulls out easily.

FLAVORSkitchen


Citrus as Salt CUT BACK ON SODIUM—BUT NOT ON FLAVOR—BY USING LEMON JUICE AS A SALT STAND-IN.

IF YOU ARE COOKING A DISH and find the salt you’ve added isn’t enough, try a squirt of lemon juice instead, recommends Eugenia Bone, author of several cookbooks, including The Kitchen Ecosystem (Clarkson Potter, 2014). Often what your taste buds are looking for is a flavor enhancement, which is exactly what lemon juice delivers. In fact, if you are out of salt or are trying to minimize sodium, you can replace it with half as much lemon juice, she adds. It will add a similar bright taste.

TIP: Lemons are loaded with healthy

vitamin C. When cooking with lemon juice, if

possible add it at the end of cooking or after the dish has been cooked

to minimize the loss of vitamin C.

DON’T LET THE SKIN GO TO WASTE: Zest the lemon first, either in strips with a citrus zester tool or by grating with a fine grater. Zest freezes beautifully in a little jar, and is great to have on hand to add to soups and stews for flavor. Before zesting, scrub the lemon in soapy water, rinse well and dry; most lemons are waxed to extend their shelf life. Be sure to grate only the outer yellow portion of the skin; the white pith on the inside will give your dish a bitter taste.

HOW TO JUICE A LEMONThere’s nothing worse than getting a stinging squirt in the eye when trying to juice a lemon. Here are some tricks to “safely” extract every last drop.

1

Roll the lemon back and forth on your counter under the palm of your hand to massage it. Rolling bursts open some of the inside segments, so you’ll get more juice out of it and less chance of squirting.

2

Cut the lemon in half and squeeze into your cupped hand to capture the pits; let the juice dribble through your fingers into your dish.


SNACKS

Natural BubblesWHEN YOU’RE CRAVING SOMETHING SWEET AND SPARKLY, TRY ONE OF THESE ALL-NATURAL, HIGH FRUCTOSE-FREE OPTIONS. BY REBECCA HEATON

DRY SPARKLING CUCUMBERCucumber soda? You might be pleasantly surprised. Crisp, light and refreshing, all of Dry Soda’s exotic flavors are sweetened—just slightly—with pure cane sugar and natural flavors, and are caffeine- and sodium-free.

Fun stuff: Mix with a shot of rum, a few sprigs of mint, a slice of lime and ice for a refreshing cocktail. Dry flavors: Cucumber, Rainier Cherry, Vanilla Bean, Blood OrangeSize: 12-ounce canCalories: 45Sugar: 11 gSodium: 0 mgCaffeine: 0 mg

HANSEN’S MANDARIN LIME NATURAL CANE SODAThis all-natural soda is a simple blend of carbonated water, cane sugar, citric acid (a natural preservative), and extracts of oranges and limes, with no artificial colors, sodium or caffeine. The result is a light, refreshing lime soda with a hint of orange.

Fun stuff: This soda’s flavors come from extracts of Mexican-grown Yucatan mandarin oranges and Colima limes. Hansen’s flavors: 20 flavors of cane sugar and diet sodas; visit hansens.com for details.Size: 12-ounce canCalories: 150Sugar: 39 gSodium: 0 mgCaffeine: 0 mg

GUAYAKI BRAND YERBA MATE SPARKLING CRANBERRY POMEGRANATEYerba maté (yer-bah mah-tay) is made from naturally caffeinated leaves from South American rain forests. Guayaki (gway-uh-kee) has infused it with a touch of juice (6 percent), a bit of organic cane sugar and sparkling water for a crisp, energizing, USDA Organic–certified concoction.

Fun stuff: One can contains 80 milligrams of naturally occurring caffeine, equivalent to a cup of coffee. Guayaki flavors: Cranberry Pomegranate, Grapefruit Ginger, Classic GoldSize: 12-ounce canCalories: 65Sugar: 16 gSodium: 0 mgCaffeine: 80 mg

ZEVIA COLACalling all diet-soda drinkers. Free of calories, chemicals and color, Zevia Cola is sweetened with stevia, an all-natural sugar substitute, and a touch of monk fruit, a tropical Asian fruit.

Fun stuff: Zevia recently removed coloring from all of its colas, ginger root beer, ginger ales and cream soda. Zevia flavors: 15 of ’em! Visit zevia.com for details.Size: 12-ounce canCalories: 0Sugar: 0 gSodium: 20 mgCaffeine: 45 mg

WHAT IS STEVIA?

Stevia is an all-natural sweetener and sugar substitute extracted from the leaves of the Stevia rebaudiana plant. It has no calories and is 200 times sweeter than sugar in the same concentration. The FDA has approved the Reb A form of stevia, so look for this on ingredient labels.

kitchen

SIMPLE TRUTH ORGANIC BLOOD ORANGE ITALIAN SODA Produced and packaged in Italy and USDA-certified organic, this soda lives up to its moniker. The blend of sparkling natural mineral water with organic sugar, blood orange juice and black carrot juice makes for a bright, refreshing drink that isn’t overly sweet…and an excellent mixer in spring and summer cocktails.

Fun stuff: The mineral water in this soda comes from a source in the Apennine Mountains of Northern Italy.Simple Truth Organic flavors: Blood Orange, Sicilian Lemon, Grapefruit, Coconut LimeSize: 8-ounce serving (bottle is 24.5 ounces)Calories: 120Sugar: 28 gSodium: 35 mgCaffeine: 0 mg

REED’S EXTRA GINGER BREWIf you like ginger, Reed’s Extra Ginger Brew delivers an invigorating blend of sparkling water, cane sugar, pineapple juice, honey, fresh ginger root, lemon and lime extracts, and spices.

Fun stuff: One bottle contains 26 grams of fresh ginger; good for soothing stomach problems.Reed’s flavors: Extra Ginger Brew, Original, PremiumSize: 12-ounce bottleCalories: 145Sugar: 37 gSodium: 5 mgCaffeine: 0 mg

IZZE SPARKLING BLACKBERRYMade from 70 percent fruit juice—a blend of apple, white grape, blackberry and raspberry—and sparkling water, this bubbly beverage is free of preservatives and refined sugars.

Fun stuff: One bottle contains two servings of fruit, according to USDA Dietary Guidelines. Izze flavors: Blackberry, Clementine, Apple, Pomegranate, GrapefruitSize: 12-ounce bottleCalories: 130Sugar: 29 gSodium: 25 mgCaffeine: 0 mg

Goodbye wilted best intentions. Hello healthy habit. Turn over a new leaf with Vega Protein & Greens. With 20g protein, and 2 servings of greens, effortless nutrition feels– and tastes!–like a piece of cake.

Save $5 on Vega Protein & Greens–Look for the ad in the clip section. Available in select stores.

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Cauliflower Is for C

JUST 1 CUP OF THIS VERSATILE VEGETABLE DELIVERS NEARLY 80 PERCENT OF YOUR DAILY VITAMIN C—PLUS LOTS OF OTHER FLAVOR AND GOODNESS.

ABOUTA cousin of broccoli, kale, cab-bage and collards, cauliflower is a cluster of hundreds of immature flowers bonded to-gether in little lumps that form the head or “curd.” The flow-ers are attached to a central stalk, and when broken apart, cauliflower looks a bit like a tree with cruciferous (cross-shaped) branches. Traditionally, cauliflower is pure white. It has a sweet, nutty flavor that becomes more pronounced when cooked, particularly when roasted.

COLORFUL CAULIFLOWER

White is the most common color of cauliflower. Why? Because the ribbed, coarse green leaves that surround the curd protect it from sunlight during growth, which hin-ders development of chlorophyll—the chemical reaction that turns plants green. But not all cauliflower is white. Some fun, hybrid-ized varieties can be found in light-green, orange and purple hues.

NUTRITIONOne cup of chopped raw cau-liflower is loaded with vitamin C—a whopping 77 percent of your daily needs—which helps prevent cellular damage, aids iron absorption and reduces cholesterol. It is also an excel-lent source of dietary fiber for digestion, vitamin K to prevent blood clotting, vitamin B6 for metabolism and choline, a B vitamin known for its role in brain development. Cauliflower contains small amounts of calcium, iron, magnesium and potassium, too.

SELECT & STOREWhen buying cauliflower, look for a clean, creamy-white, compact curd in which the bud clusters are not separated. Heads surrounded by many thick, green leaves are better protected and will be fresher. Its size is not related to quality, so choose one that best suits your recipe needs. Store uncooked cauliflower in a paper or plastic bag in the refrigerator; it will keep for up to one week.

COOKCauliflower can be eaten raw for dips and salads. Cook it by steaming, roasting or stir-frying for best flavor. Don’t discard the smaller leaves surrounding the curd; add them to soups or stir-fries. Some fun ways to serve cauliflower: cauliflower “steaks” (slice a head into thick slabs, coat with olive oil and bake on a parchment-lined baking sheet at 400° for 15–20 minutes); or cauliflower “rice” (chop up a head in a food processor; serve raw or sauté for a few minutes in olive oil). of the world

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Get Creative with CauliflowerTHIS CRUCIFEROUS CURD INFUSES ANY RECIPE WITH WELCOME NUTRIENTS. HERE’S HOW TO INCORPORATE IT INTO A VARIETY OF FAMILIAR DISHES.

DISH IT UP


Make Your Own Curry Powder¼ teaspoon fennel seed ¼ teaspoon fenugreek seed1½ teaspoons ground coriander1½ teaspoons ground cumin½ teaspoon cinnamon½ teaspoon ginger powder½ teaspoon mustard powder½ teaspoon turmeric powder¼ teaspoon chili powder¼ teaspoon ground cloves¼ teaspoon garlic powder¼ teaspoon coconut sugar

In a small sauté pan over medium low heat, toast fennel and fenugreek seeds about 2 minutes, or until fragrant. Remove from heat and grind in a spice grinder, or with a mortar and pestle. Combine with remaining spices. Makes 6½ teaspoons.

Recipe by Ryan Elledge

“Cheesy” Cauliflower Tater Tots


Cauliflower Pizza Crust with Sun-Dried Tomato Roasted Red Pepper Sauce

Root Vegetables with Cauliflower Curry Sauce Over Spiralized Zucchini

Cauliflower Dinner Roll


Root Vegetables with Cauliflower Curry Sauce over Spiralized Zucchini By Ryan Elledge

Coconut milk and cauliflower make a delicious dairy-free curry. Serve over spiralized zucchini noodles for a nutrient boost. Serves 4

1 medium head cauliflower, cut into small florets, divided

½ sweet potato, diced 2 small carrots, diced 1 small parsnip, diced 3 tablespoons coconut oil, divided¼ medium sweet onion, chopped1½ cloves garlic, minced2 tablespoons curry powder (or try recipe on

the previous page)1 can (14 ounce) coconut milk, dividedSea salt and pepperJuice of 1 lime2 medium zucchinis, spiralized3 ounces baby spinachCilantro, for garnish

1. Preheat oven to 375°. Line two baking sheets with parchment paper. Place half of cauliflower florets and all sweet potatoes, carrots and parsnips on trays; roast 45 minutes, until vegetables are soft and slightly caramelized. Stir vegetables partway through to be sure they don’t burn. Set aside when done.

2. Make cauliflower curry sauce: Heat 2 tablespoons coconut oil in a medium saucepan over medium heat. Add onion; sauté 5–10 minutes, until translucent. Add garlic; sauté 1 minute, or until fragrant.

3. Add remaining cauliflower and curry powder. Cook 5–10 minutes, until cauliflower starts browning and begins to soften.

4. Add ¾ cup + 2 tablespoons coconut milk; simmer 10 minutes, until a fork easily pierces cauliflower.

5. Place in a blender; blend until smooth. Use remaining coconut milk to thin sauce to desired consistency. Season to taste with salt and pepper.

6. Combine cauliflower curry sauce with roasted root vegetables in a medium skillet. Let simmer 10 minutes. Season to taste with lime juice, salt and pepper.

7. Melt remaining 1 tablespoon coconut oil in a large skillet. Add zucchini; sauté 3–5 minutes, until softened. Stir in spinach to wilt. Season to taste with salt and pepper.

8. Toss root vegetables with zucchini noodles and spinach. Garnish with cilantro.

“Cheesy” Cauliflower Tater Tots By Mirasol Gomez

These gluten-free, dairy-free tater tots make a great snack with any favorite dipping sauce, or a fun and nutritious side dish for a meal. Makes 18 tater tots

1 large head cauliflower, cut into florets1 teaspoon coconut oil¼ cup onion, finely minced 2 garlic cloves, minced½ cup nutritional yeast (or grated Parmesan)¼ cup parsley, minced

½ teaspoon pepper1 teaspoon salt, plus more to taste¼ cup almond flour (or gluten-free

breadcrumbs)1 egg

1. Preheat oven to 400°. Oil or line a baking pan with parchment paper.

2. In a large pot, add cauliflower florets to salted boiling water and cook until fork tender.

3. Strain cauliflower; let sit in fridge until fully cooled. Or place in the freezer to speed up this process.

4. Add coconut oil to a small skillet on medium heat. Add onions; sauté 2–3 minutes, until translucent. Add garlic; sauté 3 minutes, being careful not to let garlic brown. Turn off heat, place in a small bowl, and set aside.

5. When cauliflower is cooled, place into a food processor and pulse just until finely shredded, the size of rice. Place in a large mixing bowl.

6. Add nutritional yeast, parsley, salt and pepper, and mix together. Fold in onions and garlic. Add salt to taste, as needed.

7. Add almond flour and egg; mix thoroughly. 8. Form into small tater tots and place on oiled

or parchment-lined pan. Bake 15–20 minutes on each side, or until crispy brown. Serve with your favorite dipping sauce.

Cauliflower Pizza Crust with Sun-Dried Tomato Roasted Red Pepper Sauce By Jessica Essen

Try a vegetable-based pizza crust, featuring cauliflower as the main component. Serves 4

CRUST1 medium head cauliflower, cut into small

florets1 tablespoon olive oil, plus more for oiling

baking sheet1 tablespoon fresh oregano, minced1 teaspoon salt1 teaspoon chia seeds½ cup water, divided½ cup chickpea flour (or organic cornstarch)

RED SAUCE½ cup sun-dried tomatoes, drained¼ cup roasted red peppers, drained¼ cup freshly grated Parmesan cheese4 cloves garlic, chopped2 tablespoons fresh basil, minced1 tablespoon fresh oregano, minced1 tablespoon olive oilSea salt and pepper, to taste

TOPPINGS¼ cup freshly grated Parmesan cheese½ cup arugula1⁄₃ cup walnuts, toasted¼ cup Kalamata olives, pitted and chopped

1. Preheat oven to 400°. Line a baking sheet with parchment paper and olive oil.

2. To make pizza crust, coat cauliflower florets in olive oil, oregano and salt. Roast for 15 minutes, stir, and cook for an additional 10 minutes, until soft and just beginning to brown. Set aside to cool.

3. Combine chia seeds with ¼ cup of water.

Allow seeds to jell for 15 minutes, creating a “chia egg.”

4. In a food processor, pulse roasted cauliflower, chia egg, chickpea flour and ¼ cup water.

5. Spread “dough” on prepared baking sheet. Bake 25–30 minutes, until crust is golden.

6. To make sauce, in food processor combine sun-dried tomatoes, roasted peppers, Parmesan cheese, garlic, basil, oregano and olive oil. Process until completely smooth. Season with salt and pepper, to taste.

7. Spread sauce over crust. Sprinkle with Parmesan cheese; return to oven for 7 minutes, until cheese melts.

8. Remove from oven and top with arugula, walnuts and olives.

Cauliflower Dinner Roll By Lizzie Smith

These rolls are a more nutritious alternative to the classic dinner roll. Makes 10–12 rolls

1 large head cauliflower, cut into florets¼ cup spelt or whole-wheat flour ¼ cup grated Parmesan1¼ teaspoons salt½ teaspoon onion powder½ teaspoon garlic powder2 eggs1 tablespoon sesame seedsOnion flakes for topping, optional

1. Preheat oven to 400°. Line a baking sheet with parchment paper.

2. Place cauliflower florets in food processor. Pulse until cauliflower has a fine consistency, resembling rice. Place in a large bowl.

3. Add dry ingredients to cauliflower; mix well.4. In a small bowl, whisk eggs. Add to

cauliflower mixture, stirring until the mixture forms a “dough” ball. Dough will be wet.

5. Roll dough into individual “rolls,” and place on baking sheet. Flatten each ball slightly with your hand to resemble a dinner roll. Sprinkle with sesame seeds and onion flakes. Bake 20–30 minutes, until golden brown. Serve warm with butter or extra-virgin olive oil.

eat DISH IT UP

L to R: Jessica Essen; Genevieve Doll, culinary administrator; Lizzie Smith; Mirasol Gomez, kitchen manager; Ryan Elledge

Live Naturally is excited to partner with Bauman College, whose students created these recipes. Bauman is committed to spreading wellness through the healing power of fresh, whole food. Their programs equip students with the tools necessary to support people−locally and globally−in achieving optimal health. For more info, visit baumancollege.org.

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ReatMAKE IT, BUY IT

The World at Your Table IF YOUR RECIPE REPERTOIRE IS IN A RUT, THINK INTERNATIONAL FOR REFRESHING, IRRESISTIBLE FLAVORS. BY KIMBERLY LORD STEWART

Three-Cheese Mediterranean Flatbread MAKE IT: Use your imagination to put your own culinary twist on this quick, kid-friendly meal. Serves 4

INGREDIENTS1 premade pizza crust3 tablespoons extra-virgin olive oil1 teaspoon dried oregano Salt and pepper 15 cherry tomatoes, cut in half 2 large roasted red peppers, thinly

sliced 6 tablespoons premade olive

tapenade (jar or from the deli case)

1⁄₃ cup crumbled herb and garlic feta cheese

½ cup grated Parmesan cheese (about 2 ounces block cheese)

15 small pearls of fresh mozzarella cheese, cut in half

DIRECTIONS 1. Preheat oven to 400°. Place

crust on a baking sheet, and brush the dough with olive oil. Sprinkle with oregano, salt and pepper.

2. Top with cherry tomatoes, roasted red peppers, olive tapenade and all the cheeses.

3. Bake 10–15 minutes, until cheese is melted.

More ToppingsDon’t be afraid to get adventurous with your flatbread toppings. Try any of these flavorful additions:

AnchoviesShrimpChicken, roasted

and dicedPancettaEggplant, thinly

sliced and roastedPesto

Fresh garlic, chopped

Mushrooms, slicedWalnutsZucchini or squash,

thinly sliced and grilled



eat MAKE IT, BUY IT

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Green Chile and Cheese PupusasMAKE IT: Lush masa wraps around cheese and chiles in these gluten-free Salvadoran treats. Pupusa corn cakes are cooked on the griddle and can be filled with just about anything. Try them with refried beans and chopped vegetables. These are traditionally served with a cabbage slaw. Makes 6–8

TIP: Masa harina is a finely ground corn flour that is traditionally used in Mexican-style cooking. You can find it in the baking goods aisle at your local store. If masa harina isn’t available, you can use a food processor to grind either regular corn meal or dry corn tortillas (which are made with masa harina) to a fine consistency.

DIRECTIONS 1. Place masa harina and salt in a

large bowl. Add water, and stir until well combined.

2. Divide dough into eight rounds. Roll each into a ball, and flatten into a disk with your hands. Form a dough cup in your palm, and add cheese and ½ teaspoon chiles. Don’t overfill. Bring edges together to encase the cheese and form a ball.

3. Pat out the pupusa into a disk on the plastic wrap or wax paper. Repeat with the rest of the dough.

4. Heat 2 tablespoons of oil in a nonstick skillet over medium-high heat. Cook 4 minutes on each side, until browned. Add more oil as needed to cook all pupusas. Serve immediately.

INGREDIENTS 2 cups masa

harina corn flour1 teaspoon

kosher salt 1½ cups water1½ cups sharp

cheddar cheese, grated

1 (4-ounce) can green chiles, diced

3–4 tablespoons canola oil

Plastic wrap or wax paper


BUY ITDON’T FEEL LIKE COOKING TONIGHT? TRY ONE OF THESE READY-MADE, INTERNATIONAL-STYLE MEALS FROM THE FREEZER SECTION. EACH IS A SERVING SIZE FOR ONE TO TWO. FOR A FAMILY-STYLE MEAL, TRY A COMBINATION OF OPTIONS TO SUIT ALL TASTES.

AMY’S INDIAN PALAK PANEERThis traditional dish is smooth and creamy, with organic spinach and soft paneer cheese. Lightly spiced with Indian herbs and natural flavors, it comes with a side of dal, made from red kidney beans, ginger and garlic, and basmati rice.

AMY’S SPINACH PIZZAThis individual-size pizza has a hearty crust of organic wheat flour, wheat germ and wheat bran topped with an organic tomato puree, organic spinach and basil and spices. A blend of feta and mozzarella cheeses finishes off the goodness.

EVOL CHICKEN ENCHILADA BAKEServed in a compostable bowl, this Mexican-style dish has a base of pinto beans, layered with white rice, roasted corn, cilantro lime white meat chicken, corn tortillas and cheddar cheese. Topped with a tangy enchilada sauce.

LUVO ORANGE MANGO CHICKENInspired by the Hunan region of China—known for growing rice, tea and oranges—this dish is filled with tender chunks of white meat chicken in a sweet and savory orange sauce. Paired with green tea-scented brown jasmine rice, broccoli and kale for a healthy dose of green.


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Good Morning…Let’s Eat!WHETHER IT’S A LAZY SATURDAY MORNING OR A TIME-CRUNCHED WEEKDAY, THESE NUTRITIOUS AND DELICIOUS BREAKFAST RECIPES WILL WAKE UP YOUR SENSES AND YOUR TASTE BUDS. BY KIMBERLY LORD STEWART

HEALTHY KITCHEN

Yogurt and Pomegranate Bircher Muesli This Swiss recipe is perfect for bleary-eyed morning people. Make it before you go to bed, and you’ll wake to a treat. It keeps for a few days, so make extra. Serves 2

2 (5-ounce) containers yogurt, vanilla or your favorite berry flavor

¼ cup muesli cereal of your choice2 tablespoons fresh cream 2 oranges, peeled and segmented ¼ cup pomegranate seeds2 tablespoons slivered almonds

1. Stir yogurt, muesli and cream in a small bowl. Spoon into two medium-sized drinking glasses.

2. Place oranges, pomegranate seeds and almonds over the yogurt.

3. Cover each glass with plastic wrap and let sit overnight in the refrigerator.

4. By morning, the yogurt, cereal and cream will resemble a thick pudding.

Overnight Steel OatsAfter a long night’s fast, your body needs some rib-sticking nourishment to start the day. But steel-cut oats take as long as 45 minutes to cook. This recipe takes only a few minutes in the evening and is ready by morning; just add one of the suggested sweet or savory topping options. Serves 3–4

4 cups water1 cup steel-cut oats

¼ teaspoon salt

1. Bring water to boil in a large, heavy saucepan. Add oats and salt. Stir constantly for 1

minute. If oats foam and boil over, remove from heat for a few seconds, and then

continue cooking and stirring. 2. Remove from heat, cover and let sit

overnight. 3. By morning, the oats will have

absorbed all the water. Add one of the below topping combos.

Topping 1: Combine 3 tablespoons dried cranberries, 2 tablespoons walnuts, ½ teaspoon cinnamon and a drizzle of honey.

Topping 2: Combine ¼ cup hot chicken broth, 4 tablespoons finely grated Parmesan cheese and 6 chopped basil leaves.

Topping 3: Combine ½ cup blueberries, 2 tablespoons ricotta cheese and 1 tablespoon lemon curd.


Eggs and Chickpea ShakshukaThis spicy, single-skillet Israeli and Tunisian dish is a breakfast standby

in Mediterranean and Middle Eastern kitchens. Add crusty whole-grain bread for sopping up the yellow yolks and spicy sauce.

Serves 2, can be doubled or tripled

2 tablespoons extra-virgin olive oil ½ large sweet onion, thinly sliced

½ sweet yellow pepper, thinly sliced2 cloves garlic, thinly sliced

½ teaspoon cumin½ teaspoon paprikaHefty pinch cayenne pepper ½ (15-ounce) can garbanzo beans, drained1 (15-ounce) can diced tomatoes, do not drain

Water4 eggsSalt and pepper to taste

1. Heat a 12-inch skillet to medium heat, add oil, and heat until it shimmers. Add onions and peppers, and sauté until soft. Add garlic, cumin, paprika and cayenne. Stir for another 1–2 minutes, until fragrant.

2. Add garbanzo beans and tomatoes with juice. Bring to a strong simmer. Add a little water (¼ cup at a time) to pan if there isn’t enough poaching liquid for the eggs. Gently break eggs into the sauce. Cover pan and cook for about 3 minutes, until egg whites are set. Add salt and pepper to taste. To serve, spoon into shallow bowls.

Hash Brown Frittata Shredded hash browns form a crusty shell for this soft egg frittata. Be creative; use whatever vegetables, cheeses and meats are in your fridge. Serves 2

2 cups (¾ pound) peeled, shredded russet potatoes

2 tablespoons canola oil 3 green onions, white and half of green

stems, chopped2 thin slices antibiotic-free ham, sliced into

thin strips4 eggs, whisked ¼ cup milk¼ cup sharp cheddar cheeseSalt and pepper to taste

1. Preheat oven broiler. Place shredded potatoes on a paper towel; cover with another paper towel. Press down, and let sit for 10 minutes to absorb any water.

2. Heat oil in a small, oven-safe omelet pan or cast-iron skillet. Add potatoes and onions; brown 10–15 minutes. Press potato mixture into pan to form a crust. Top with ham strips.

3. Whisk eggs with milk. Pour into pan, and shake to distribute eggs. Cook 5–7 minutes.

4. Top with cheese, and place under broiler. Keep under heat until eggs are set and cheese is brown. Add salt and pepper to taste.


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NURTURE YOURSELF WITH A WHOLESOME DIET. WHY? GOOD FOOD CAN BOTH PREVENT

AND TREAT COMMON CONDITIONS AND DISEASES. JUST ASK YOUR DOCTOR.

BY LISA MARSHALL

In a glistening new 4,500-square-foot kitchen near New Orleans’ Tulane University School of Medicine, doctors-to-be trade lab coats for aprons to learn not only what food may help their patients, but also how to make it taste good. Two thousand miles away in Napa, Calif., endocrinologists and dermatologists rub shoulders with celebrity chefs for four days each

February at the Healthy Kitchens, Healthy Lives Conference, an unlikely collaboration between the Harvard T.H. Chan School of Public Health and The Culinary Institute of America. Meanwhile in Deerfield, Ill., at the new Gaples Institute for Integrative Cardiology, heart specialists—a notoriously skeptical lot when it comes to integrative medicine—are flocking to courses about the healing power of food.

“Everyone knows eating healthy is important for preventing disease,” says cardiologist Stephen Devries, M.D., executive director of the Gaples Institute. “What few people realize is the incredible potency of nutrition for treatment.”

THE HEALING

POWER OF FOOD


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FIGHTING CANCER WITH FOOD: 4 INGREDIENTS YOU SHOULD EAT MORE OFOne-third of cancers could be prevented if people ate well and kept their weight in check, according to the American Institute for Cancer Research (AICR). But nutrition can also influence cancer treatment, says Colleen Gill, an oncology dietitian at the University of Colorado Cancer Center in Aurora, Colo. “You cannot cure cancer with nutrition alone,” she says. “But you can create an environment that is inhospitable to it.” A diet rich in lean protein and healthy fats can help cancer patients avoid muscle wasting and weight loss that often forces interruptions in chemotherapy. Fiber−via fruits, vegetables, whole grains and legumes−can usher out toxins from medications, reducing side effects. The AICR also recommends minimizing refined carbohydrates (e.g., white bread and white rice), which can boost insulin levels and fuel tumor growth, and charred meat, which contains carcinogenic compounds called heterocyclic amines, and keeping red meat—which has been linked to colorectal cancer—to fewer than 18 ounces per week. More specifically, these four foods have been shown to possess potent anti-cancer properties:

1. Cruciferous

vegetables. Broccoli,

cauliflower, Brussels

sprouts and mustard

greens contain

compounds called isothiocyanates, which help

the liver detoxify carcinogens and keep cancer

cells from proliferating, research shows. They

also contain indole-3-carbinol (I3C), which helps

metabolize harmful hormones that can drive

breast, uterine and cervical cancer. One 2012

study found that breast-cancer patients who ate

the most cruciferous vegetables were 62 percent

less likely to die and 35 percent less likely to see

their cancer recur than those who ate the least.

[Discover some delicious cauliflower recipes on

pages 20-22.]

2. Turmeric (curcumin

powder). This yellowish

powdered spice from the

shrub Curcuma longa is

consumed in huge amounts

in India, where cancer rates also happen to

be a fraction of rates in the United States. Few

human studies exist, but mice given curcumin

are less likely to develop tumors when exposed

to carcinogens. When combined with black

pepper, curcumin is absorbed exponentially

better. [Read more about turmeric on page 37.]

3. Flaxseed. Flaxseed

is loaded with lignans,

believed to blunt

estrogen’s cancer-

fueling effects on

cells. One 2013 study

followed 147 prostate cancer patients who

added flaxseeds to their diets. Men with the

highest levels of flaxseeds had the least tumor

proliferation. Stick with freshly ground flaxseed

versus flaxseed oil. Flaxseeds are a whole food

and therefore contain a host of other nutrients

that are not present in its extracted oil.

4. Cooked tomatoes. Tomatoes

are rich in lycopene, a potent

antioxidant. Cooking them in

fat, such as olive oil, releases

the lycopene and boosts

absorption. Some studies show

men who eat at least two

tomato-sauce-based meals per

week have a lower risk of prostate cancer.

Devries is among a growing number of doctors striving to reframe good nutrition as not just a commonsense means of fending off illness, but also an indispensable, science-backed tool for managing it. As far back as 1998, a seminal study in the journal Circulation showed heart disease patients who switched to a Mediterranean diet (rich in veggies, beans, whole grains and good fats, and lower in red and processed meat) were 72 percent less likely to have another heart attack within five years. Subsequent research has shown that dietary changes, and specific nutrients, can help reverse diabetes, boost cancer survival rates, ease depression, and fight acne and wrinkles.

Until recently, budding physicians have had little opportunity to learn about such links. One 2015 University of North Carolina study found that out of 133 U.S. medical schools, 71 percent fail to provide even the minimum recommended 25 hours of nutrition education. Once they move on to training for specialties, students typically get no nutrition instruction.

“I trained in top internal medicine and cardiology programs, and I did not have one minute of nutrition education,” says Devries, whose nonprofit aims to change that. “Even today, during the typical doctor visit, there is a brief mention about needing to eat well and then the conversation shifts to medication.”

Another problem: Many doctors still associate healthy food with bland food, and few have much experience in the kitchen. “Nobody teaches people how to cook anymore,” says Timothy Harlan, M.D., a chef-turned-physician and executive director of The Goldring Center for Culinary Medicine at Tulane. Opened in 2014, the center is the nation’s first teaching kitchen

associated with a medical school. There, a full-time chef (a member of Tulane’s medical school faculty) teaches five classes per week to students, who in turn teach community members.

Harlan stresses that he does not view healthy food as a cure-all. “We don’t use the term ‘food as medicine’ here because I think it sends the wrong message. There is a clear-cut role for pharmaceuticals, too.” No doubt, in some cases, a healthy diet can help people avoid

medication, he says. In other cases, drugs work “synergistically” with nutrients to help patients respond to treatment better and require lower doses of medication. So far, The Goldring Center has licensed its culinary medicine classes to 18 medical schools. And each day, Harlan gets another call from a curious administrator.

“People are desperate for this kind of information. We may be the first of this kind, but we will definitely not be the last,” he says.

THE HEALING POWER OF FOOD


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OAT AND GARBANZO BEAN FLOUR PANCAKES

These wonderfully delicious gluten-free pancakes deliver the heart-healthy benefits of flax and oats.Makes 8 pancakes

2 tablespoons ground flaxseed3 tablespoons water½ cup oat flour (see step 2)½ cup garbanzo bean flour1 tablespoon baking powder1 teaspoon maple sugar (or date sugar)1½ cups almond milkReal maple syrup, fruit and nuts for topping

1. Mix the ground flaxseed and water together in a small bowl, and let the mixture sit for 5 minutes.

2. Make your oat flour by processing ½ cup of oats in a food processor for about 30 seconds. The “flour” will have some texture to it.

3. Combine dry ingredients in a bowl, and whisk together.

4. In a separate bowl, stir together the flaxseed and water mixture with the milk.

5. Add the liquid to the dry ingredients, and stir well.

6. Preheat a nonstick skillet. Once the skillet is hot, place ¼ cup of batter into the skillet, and cook until you see bubbles forming on top. Turn the pancake over, and cook until browned on both sides.

7. Top with maple syrup, raspberries, blueberries, walnuts or other favorite toppings.

ADAPTED FROM RECIPE BY CAROL D’ANCA IN REAL FOOD FOR

HEALTHY PEOPLE (FOOD NOT MEDS, 2015), FOODNOTMEDS.COM

FEED YOUR FACE: 3 STEPS TO MORE YOUTHFUL SKINWhen it comes to battling acne or wrinkles, what you take out of your diet is as important as what you add in, says Val Treloar, M.D., an integrative dermatologist in Newton, Mass., and coauthor of The Clear Skin Diet (Cumberland House, 2007).

1. Eliminate dairy and ease up on carbs. Dairy consumption can spike insulin fast, leading to skin inflammation and pimple formation. Recent studies show teenagers who drink more milk have more acne. “I have patients who do nothing but eliminate dairy and their skin clears up,” Treloar says. Refined carbs have a similar inflaming effect.

2. Eat more orange, yellow and red. “Wrinkles are the result of chronic, accumulated oxidative injury to the skin,” Treloar says. Antioxidant-rich veggies like carrots, peppers, beets and pumpkins can counteract that stress. They also contain carotenoids, which settle into the skin, giving it a rosy glow and protecting it against ultraviolet damage. Studies show that people with higher skin concentrations of carotenoids have fewer wrinkles.

3. Eat fatty fish. It’s loaded with anti-inflammatory omega-3 fatty acids, which can fend off acne and age-related skin problems. Worried about mercury and other heavy metals? Try anchovies—they are low in toxins and high in omega-3s.


HEALTHY PLATE, HEALTHY HEART: 5 STEPS TO FIGHT CARDIOVASCULAR DISEASEIn general, a Mediterranean diet is the way to go for heart disease patients hoping to fend off a heart attack or minimize medications, says Stephen Devries. But simple individual steps can also make a difference.

1. Eat four handfuls of nuts per week. Nuts are rich in “good” monounsaturated fat, cholesterol-lowering sterols and blood-pressure-lowering magnesium. As little as four handfuls per week can lower heart disease risk by 37 percent.

2. Eat three servings of berries per week. Brightly colored blueberries and strawberries contain compounds called anthocyanins that relax the lining of blood vessels, lowering blood pressure and easing strain on the heart. A 2012 study of 93,000 women found those who ate three servings per week were 30 percent less likely to have a heart attack.

3. Load up on leafy greens. Eating just one serving per day of dark green leafy vegetables lowers your risk of heart disease by 23 percent, Devries says.

4. Love legumes. Beans, including garbanzo beans, are a good source of protein without the saturated fat that comes with animal products. One cup of beans per day can lower “bad” cholesterol and triglyceride levels within 12 weeks, studies show.

5. Enjoy eggs in moderation. Contrary to popular belief, eggs are not an enemy of the heart, Devries says. Yes, they are high in cholesterol. But unlike other animal protein, including processed meat, eggs are very low in saturated fat. Studies show people can eat up to six yolks per week without raising heart disease risk (unless they are diabetic—in which case they should keep egg intake to a minimum).

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FENNEL AND ORANGE SALAD

Enjoy the health benefits of fennel’s fiber, potassium, folate, vitamin C, vitamin B6 and phytonutrient content in this delicious salad recipe. Fennel’s significant amount of fiber lowers the total cholesterol in the blood, thereby decreasing the risk of heart disease.Serves 2

SALAD2 large oranges (blood

oranges, if possible; navel are OK)

1 head of young fennel, preferably with green tops

1 red onion, sliced thinDry-cured Sicilian black

olives

DRESSINGJuice of 1 orange, freshly

squeezed Pinch of sea salt1 tablespoon olive oil

(optional)

1. Peel the two oranges; also cut off the bitter pith. Cut off a small slice from the top and bottom of each orange. Using a sawing motion with a sharp serrated knife, slice each orange into thin rounds. Place slices on plates.

2. Cut off the green tops of the fennel; reserve for garnish. Finely slice the fennel bulb lengthwise.

3. Add slices of red onion and olives.

4. Finish by drizzling with the fresh-squeezed orange juice; salt to taste. Add olive oil, if desired.

ADAPTED FROM RECIPE BY CAROL

D’ANCA IN REAL FOOD FOR

HEALTHY PEOPLE (FOOD NOT

MEDS, 2015), FOODNOTMEDS.COM

THE HEALING POWER OF FOOD


®, ™, © 2015 Kashi Company™

Product selection varies by store

Nothing beats feeling Alive!®

Made with vitamins, minerals, Orchard Fruits,™Garden Veggies,™* B Vitamins and more.

Visit FeelAlive.com*Alive® Multi-Vitamins provide 60-200 mg fruit/vegetable powder, extract and dried juice per serving.

OPTIMUM_WELLNESS_NOV_ALIVE_2014.pdf 3 10/17/14 11:20 AM

boostTurmericTHE JURY’S STILL OUT, BUT IT’S LOOKING LIKE TURMERIC MAY BE A POWERFUL WEAPON AGAINST THAT DISEASE BAD BOY: CHRONIC INFLAMMATION. BY KELLEE KATAGI

WHAT IS IT? Turmeric is the Southeast Asian plant (a member of the ginger family) that gives curry its distinctive flavor and color. It’s been used in traditional medicine for some 4,000 years to treat ailments like arthritis and digestive distress. It contains an antioxidant chemical called curcumin, which often gets the credit for turmeric’s medicinal qualities.

USE IT FOR: Reducing chronic inflammation (a factor in many diseases, including arthritis, strokes, heart disease and diabetes), easing digestive upset, and support in preventing and treating some cancers. Topical turmeric treatments can reduce symptoms of skin inflammation

caused by acne, eczema and burns.

THE SCIENCE: Turmeric can claim millenia worth

of anecdotal evidence as an antioxidant and anti-

inflammatory. In modern science, those claims have held up well in animal, test-tube and small-scale human studies, but larger clinical studies are lacking. One possible concern: Though turmeric itself is powerful, the human body may not be able to absorb it well enough to make it effective as a medicine. On the other hand, research shows almost no negative side effects of moderate consumption, so it likely won’t hurt to use turmeric while you’re waiting for the science to catch up (after checking with your doctor, of course).

HOW TO TAKE IT: As a spice, turmeric is nutritious but likely doesn’t provide high enough doses to achieve medicinal benefits. As a supplement, turmeric comes in powder, extract and tincture form; follow label doses. Topical turmeric creams are also available for inflammatory skin conditions.


Nothing beats feeling Alive!®

Made with vitamins, minerals, Orchard Fruits,™Garden Veggies,™* B Vitamins and more.

Visit FeelAlive.com*Alive® Multi-Vitamins provide 60-200 mg fruit/vegetable powder, extract and dried juice per serving.

OPTIMUM_WELLNESS_NOV_ALIVE_2014.pdf 3 10/17/14 11:20 AM


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Nip Allergies in the BudNATURAL SUPPLEMENTS TO RELIEVE THE SNIFFLES AND SNEEZES OF ALLERGY SEASON. BY KATHRYN LEAVITT

AH, SPRINGTIME, when trees are budding, grasses are growing, flowers are blooming—and pollen is plentiful. For many, allergy season has arrived, bringing with it an onslaught of sniffling and sneezing. An ever-increasing number of people are affected: Up to 30 percent of the population now experience seasonal allergies, according to the American College of Allergy, Asthma & Immunology.

What to do? Building a strong allergy-proof foundation starts with caring for the body as a whole by eating well, exercising and handling stress, says Jonathan Psenka, N.D., author of Dr. Psenka’s Seasonal Allergy Solution (Rodale, 2015). Experts agree it’s also crucial to pay special attention to the immune system.

When allergies strike, the body is overreacting to something that is otherwise harmless because the immune system is stressed or lacking in certain nutrients. If you can get the immune system more in balance, you have a better chance of dealing with irritating allergens, says Jeanne Galloway, N.D., member of the American Association of Naturopathic Physicians. This involves replenishing nutrients that the body can’t make, that we can’t get enough of from food, and that may be depleted from stress and exposure to toxins.

Although conventional allergy medication can offer some relief, the following natural supplements both relieve symptoms and support the whole body.

VITAMINS C AND D Vitamin C, a natural antihistamine, and vitamin D work at the cellular level, replenishing and repairing cells in the upper respiratory system and knitting together tissues, allowing them to do their jobs better, says Galloway. Although the jury is still out on vitamin D

for treating allergies, there are many studies linking deficiency with allergies and asthma; one, from 2012, found that the prevalence of vitamin D deficiency was significantly higher in people with hay fever than others (30 percent versus 5.1 percent). Dose: 500 mg vitamin C two to three times per day,

suggests Psenka, starting one or two weeks before allergy season begins. Ask your doctor to test your vitamin D levels. If you are deficient, supplement with as much as 4,000–5,000 IU vitamin D daily. (Without testing, aim for 1,000 IU a day.)

TIP: Don’t start taking five

different supplements on

the same day, says Jonathan

Psenka. Go one by one and

monitor how you feel. You

will see a positive difference—

in as soon as one day, in

some cases. Now that’s

nothing to sneeze at!

boost SUPPLEMENTAL HEALTH CARE

OMEGA-3 FATTY ACIDSExperts agree that while omega-3s are widely known for their use in heart health and even brain health, their anti-inflammatory properties also damp down the pathway that causes allergies, which are essentially an inflammatory reaction. Studies show a link between the ever-decreasing intake of fish oil (which is rich in omega-3s) in our diets and an increase in allergies and asthma. Dose: Galloway suggests taking a product with a two-to-one ratio of EPA to DHA (two of the most common omega-3 fatty acids), up to a total of 1,000–3,000 mg daily, if no contraindications with other medications are present (ask your doctor to be sure).

PROBIOTICS Experts are enthusiastic about probiotics for seasonal allergies for the full-body connection. Probiotics balance good bacteria in the gut—where the majority of the immune system is housed—reduce inflammation in the gut and also inhibit inflammatory chemicals involved in allergic responses. Stated simply: If your digestive tract is out of balance, it is impossible to improve your allergy symptoms, says Galloway. A 2015 review in the American Journal of Rhinology & Allergy showed that probiotics significantly improved quality of life and nasal symptoms in people with allergic rhinitis (hay fever). Dose: Take 1 billion CFUs, up to as high as 225 billion CFUs daily, varying by individual, for allergy support. Galloway recommends talking to your natural medicine provider about what’s best for you.

QUERCETIN One of the best natural antihistamines, say the experts, quercetin reduces inflammatory symptoms in the airways on contact. During an allergic reaction, mast cells, a type of white blood cell first called to the scene of inflammation, burst and release histamine, an allergic compound. Working in a similar way to Benadryl, quercetin inhibits this process, reducing mucus, itchiness and swelling in the sinuses, says Galloway. Dose: Available in powder, capsules and tincture; Galloway recommends taking 600–800 mg a day.

STINGING NETTLE Shown in test-tube studies to reduce inflammation, stinging nettle (also simply known as nettle) is another powerful histamine blocker, Galloway says. Derived from a plant that can actually sting and cause discomfort on contact, nettle is available in capsules or as a tea. This is a good one to sip on: “I have some patients that only need a few cups of [nettle] tea and their symptoms are markedly reduced,” says Carrie Demers, M.D., a holistic physician and medical director of PureRejuv Wellness Center in Pennsylvania. Dose: 300 mg 1–3 times daily, recommends Demers. Steep a tea bag (or a teaspoon of dry herb) in hot water for 5–10 minutes.


The family of Kroger wellness magazines

GROUP PUBLISHER Deborah Juris

EDITOR

Rebecca Heaton

CREATIVE DIRECTOR Mark Lesh

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COPY EDITOR Julie Van Keuren

OPERATIONS MANAGER Susan Humphrey

DESIGNERSean Parsons

NATIONAL BRAND MANAGERSue Sheerin

Spring 2016 | volume 04 issue 02

CONTRIBUTING WRITERS Kellee Katagi, Kathryn Leavitt, Lisa Marshall, Rebecca Olgeirson, Gigi Ragland, Kimberly

Lord Stewart, Bevin Wallace

CONTRIBUTING ARTISTS AND STYLIST

Aaron Colussi, Eric Leskovar, Sean Parsons

ADVERTISING SALES Deborah Juris, Sue Sheerin

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tryStop! Don’t Toss That Chickpea LiquidTHIS UNUSUAL INGREDIENT IS A VEGAN REPLACEMENT FOR EGG WHITES.

Applesauce, finely ground flaxseed, silken tofu and bananas—all can

be used as vegan replacers in recipes for whole eggs. But

when it comes to recipes requiring egg whites, a vegan option has been elusive…until recently. Did you know that you can whip up the liquid (brine) from a

can of chickpeas into a beautiful vegan meringue? Dubbed aquafaba—aqua is Latin for water and faba is Latin for bean—chickpea brine mimics the structure of egg whites, which are used in recipes like meringues, as well as candies, desserts and baked goods.

So instead of pouring your chickpea liquid down the drain, put it to use in a tasty recipe or two. (And use your chickpeas in another recipe!)

Join the aquafaba movement and learn more about this remarkable liquid at aquafaba.com.

Vegan Meringue Cookies Makes 12 cookies

Liquid from 1 (15-ounce) can of chickpeas

½ teaspoon cream of tartar

½ teaspoon vanilla extract

¾ cup organic coconut palm sugar, milled into powder

1. Preheat oven to 220°.2. In a medium-sized bowl,

add chickpea liquid, cream of tartar and vanilla extract. Beat with an electric mixer on high for 1 minute.

3. Add sugar gradually; continue to beat until stiff peaks hold in the meringue.

4. Line a baking sheet with parchment paper. Spoon teaspoons of the meringue onto lined baking sheet; leave 1 inch of space between cookies.

5. Bake for 1 hour, 10 minutes.

Adapted from a recipe by Katrina Judd, facebook.com/groups/veganmeringue.

Three tablespoons of aquafaba stand in for one egg

white.


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Schiff® has been Nourishing Life Through Nature and Science™ for over 75 years. Learn more at schiffvitamins.com.

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For 75 years,we’ve had your back.

And your heart

joints

muscles

immune system...

bones

digestive tract

Schiff® has been Nourishing Life Through Nature and Science™ for over 75 years. Learn more at schiffvitamins.com.

immune system...

has been Nourishing Life Through Nature and Science™

THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

New look. Same great products.

‡ Supportive, but not conclusive research shows that consumption of EPA and DHA Omega-3 fatty acids may reduce the risk of coronary heart disease.© 2013 Schiff Nutrition Group, Inc. 717-A1

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(801) 975-5000

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Labeling Specialist

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