This superstar superfood can be eaten in breakfasts desserts and every way in between
GOING CRACKERS HEALTHY CHOICES FOR SNACKING page 6
TERRIFIC TATERS
A humble veggie and a nutritional
powerhouse
SEASONAL SALADS
Winter-friendly recipes to get your
green on
SOUPER BOWLSCure the winter chill
with a warm pot of goodness
PLUS Knife skills to get you slicing like a chef
Pow(d)erful Cocoa
RA
LP
HS
Compliments of
WINTER 2016
KETTLE BRANDreg POTATO CHIPS ARE REAL CHIPS MADE WITH REAL INGREDIENTS BY REAL PEOPLE
Our handcrafted cooking methods ensure that every bag of Kettle chips has the healthy Kettle ldquocrunchrdquo
chip lovers crave plus the big bold fl avors they love without any preservatives Bring some Kettle brand
potato chips home for the holidays and have a happy healthy non-GMO New Year wwwkettlebrandcom
KEEP IT REAL THIS HOLIDAY SEASON
SAVE $100 off any TWO (2) Kettle Brandreg chips
MANUFACTURER COUPON EXPIRATION DATE 31516
Retailer We will reimburse you the face value of this coupon plus 8cent handling provided it is redeemed by a consumer at the time of purchase on the brand specifi ed Coupons not properly redeemed will be void and held Reproduction of this coupon is expressly prohibited (Any other use constitutes fraud) Mail to Diamond Foods PO Box 880415 El Paso TX 88588-0415 Cash value 001cent Void where taxed or restricted LIMIT ONE COUPON PER TRANSACTION DIAMOND FOODS INC
52197_1_DMD_Kettle_KRO_Magazine Ad_FNL2indd 1 112415 321 PM
from the editor
livenaturallymagazinecom 1
Give It a TryWHEN I WAS ABOUT 6 YEARS OLD my family and I visited close friends who own a farm in upstate New York They had a beautiful vegetable garden and also were raising a variety of animals from cows and pigs for meat to chickens for eggs and goats for milk
One morning I sat down for breakfast to a bowl of cornflakes My ldquoAuntrdquo Susan poured the milk and I dug in with my spoon for a bite I was in for a surprise Instead of the cowrsquos milk that I was used to on my cereal at home Susan had poured on fresh goatrsquos milk My taste buds werenrsquot happy and I opted for toast instead
I have used this story for years to politely decline appetizers or dishes with goat cheese Itrsquos a flavor that I just canrsquot seem to enjoy That said I have successfully overcome a number of other food dislikes over the years How Simply by giving them a try every now and again
The world is full of foods and flavors that are beloved by some and not so loved by others According to the Monell Center in Philadelphia a nonprofit science institute that researches the senses of taste and smell our individual genetics cause us to react differently to various flavors We are also predisposed to like foods that our mothers ate while pregnant Irsquom pretty sure my mom didnrsquot drink goatrsquos milk
In this new year I encourage you to give another shot
to something that yoursquove scrunched your nose at in the past To get you started visit our new column aptly named ldquoTRYrdquo on page 40 where wersquoll introduce food combinations that may seem not so tasty at first but once you give them a chance your taste buds may change your mind Also read this monthrsquos feature ldquoFor the Love of Cocoardquo (page 30) which might inspire you to experiment with this flavorful superfood in more savory versus sweet recipes
Variety is as they say the spice of lifemdashand itrsquos healthy for you too By trying different foods with different flavors and from different food groups you can create a more balanced and nutritious diet As you embark on a quest toward a healthier you in 2016 make trying (and re-trying) new foods part of the great adventure
Rebecca Heaton Editor
11
contents
25
1419
30
CLO
CK
WIS
E F
RO
M T
OP
LE
FT
SHU
TT
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STO
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(2
) A
AR
ON
CO
LUSS
I SH
UT
TE
RST
OC
K (
2)
AA
RO
N C
OLU
SSI
COVER PHOTOGRAPHY BY AARON COLUSSI STYLE BY ERIC LESKOVAR2 Winter 2016 Live Naturally
38
volume 04 issue 01 winter 2016
departments
begin
05 How recycling food and packaging can make landfills a thing of the past PLUS crunchy crackers the latest food trends beautiful beets and cooking with cast iron
eat19 HOT POTATO
This versatile vegetable is full of good nutrition and flavor Try innovative recipes courtesy of the budding chefs at Johnson amp Wales University
25 MAKE IT BUY IT Got a winter chill Wersquove come up with super soups to simmer on the stovetop and warm your belly
28 SALAD IN WINTER Just because itrsquos cold outside doesnrsquot mean you canrsquot eat lettuce Add a little color to the season with one of our seasonal salads
boost37 CHAMOMILE
It can fight whatrsquos ailing you
BY KELLEE KATAGI
38 DO YOUR HEART GOOD Six supplements to support heart health BY RADHA MARCUM
try40 BLACK BEAN BROWNIES
Yoursquod never guess these rich velvety chocolate treats contain a can of black beans
feature30 FOR THE LOVE OF COCOA
Much more than a candy-bar ingredient this heart-healthy superfood can be eaten in breakfasts desserts and every way in between BY LISA MARSHALL
CocoaViareg daily cocoa supplement delivers the highest concentration of cocoa flavanols which are scientifically proven to promote a healthy heart by supporting healthy blood flowdagger
daggerThis statement has not been evaluated by the Food and Drug Administration This product is not intended to diagnose treat cure or prevent any disease
regtrade Trademarks copy Mars Incorporated 2016 Flavanol content determined by
AOAC Official MethodSM 201224
NOT ALL COCOA IS CREATED EQUALtradeHow to get your heartrsquos daily 375mg of cocoa flavanols
STAY YOUtrade
720 CALORIES 47g FAT
Bars of a Leading Dark Chocolate4
1810 CALORIES 111g FAT
Bars of a Leading Milk Chocolate9
25 CALORIES 05g FAT
1 CocoaViareg Dark Chocolate Unsweetened Sachet
10 CALORIES 0g FAT
3 CocoaViareg Vegetarian Capsules
SAVE $500on CocoaViareg 10-count Unsweetened Dark Chocolate stick packs amp 60-count capsules
Product selection varies by store
MANUFACTURERrsquoS COUPON EXPIRATION 43016
CONSUMER Limit one coupon per purchase on product(s) indicated You pay sales tax if any Not to be combined with other offers or discounts unless authorized by Mars Symbioscience MAXIMUM VALUE $500 Void if altered transferred sold reproduced or exchanged RETAILER Mars Symbioscience will reimburse you for the face value of the coupon plus $14 handling if submitted in compliance with Mars Symbioscience Coupon Redemption Policy - M1 available upon request incorporated herein by reference Valid only in USA Void where prohibited taxed or restricted by law Cash value 1100 of one cent Send coupon to Mars Chocolate North America PO Box 880499 El Paso TX 88588-0499 regTM Trademarks copy Mars Incorporated 2016
SAVE $1
OLD-WORLD FLAVORTHE ALL-NATURAL WAY
DISCOVER
Introducing Gallo All Natural Italian Dry Salame and All Natural PepperoniArtisan crafted with a select blend of herbs and spices our all natural
salame and pepperoni is free of nitrates free of MSG free ofadded hormones mdash and full of old world flavor Give it a try
on ONE (1) Gallo All NaturalSalame or Pepperoni
CONSUMER Limit one coupon per purchase per transaction Void if copied or altered No digital representations Misuse constitutes fraud Good only in the USA Cash Value 1100th of 1cent RETAILER The Hillshire Brands Company will reimburse face value of coupon plus 8cent handling provided it is redeemed in compliance with our Coupon Redemption Policy available at wwwnchmarketingcom Retailer must present invoices verifying stock purchases are consistent with redeemed coupons upon request Misuse constitutes fraud Void where prohibited taxed licensed or restricted by law Redeem by mailing to The Hillshire Brands Company PO Box 880952 El Paso TX 88588-0952 copy2015 The Hillshire Brands Company
FPOMANUFACTURERrsquoS COUPON EXPIRES 43016
CONSUMER Limit one coupon per purchase per transaction Void if copied or altered No digital representations Misuse constitutes fraud Good only in the USA Cash Value 1100th of 1cent will reimburse face value of coupon plus 8cent handling provided it is redeemed in compliance with our Coupon Redemption Policy available at wwwnchmarketingcom Retailer must present invoices verifying stock purchases are consistent with redeemed coupons upon request Misuse constitutes fraud Void where prohibited taxed licensed or
FPOFPOFPO
INT_XXXXXX_75267_Gallo_Kroger_WellnessMag_R2_M_X1apdf 1 111815 417 PM
SAVE $1
OLD-WORLD FLAVORTHE ALL-NATURAL WAY
DISCOVER
Introducing Gallo All Natural Italian Dry Salame and All Natural PepperoniArtisan crafted with a select blend of herbs and spices our all natural
salame and pepperoni is free of nitrates free of MSG free ofadded hormones mdash and full of old world flavor Give it a try
on ONE (1) Gallo All NaturalSalame or Pepperoni
CONSUMER Limit one coupon per purchase per transaction Void if copied or altered No digital representations Misuse constitutes fraud Good only in the USA Cash Value 1100th of 1cent RETAILER The Hillshire Brands Company will reimburse face value of coupon plus 8cent handling provided it is redeemed in compliance with our Coupon Redemption Policy available at wwwnchmarketingcom Retailer must present invoices verifying stock purchases are consistent with redeemed coupons upon request Misuse constitutes fraud Void where prohibited taxed licensed or restricted by law Redeem by mailing to The Hillshire Brands Company PO Box 880952 El Paso TX 88588-0952 copy2015 The Hillshire Brands Company
FPOMANUFACTURERrsquoS COUPON EXPIRES 43016
CONSUMER Limit one coupon per purchase per transaction Void if copied or altered No digital representations Misuse constitutes fraud Good only in the USA Cash Value 1100th of 1cent will reimburse face value of coupon plus 8cent handling provided it is redeemed in compliance with our Coupon Redemption Policy available at wwwnchmarketingcom Retailer must present invoices verifying stock purchases are consistent with redeemed coupons upon request Misuse constitutes fraud Void where prohibited taxed licensed or
FPOFPOFPO
INT_XXXXXX_75267_Gallo_Kroger_WellnessMag_R2_M_X1apdf 1 111815 417 PM
SEA
N P
AR
SON
S
Growth Without WasteHOW RECYCLING CAN HELP MAKE LANDFILLS A THING OF THE PAST BY REBECCA HEATON
WHAT IF WE COULD LIVE IN A WORLD where all or almost all of our trash could be reused That is a goal of the Sustainable Packaging Coalition (SPC) A project of GreenBlue a nonprofit that helps businesses employ more sustainable practices the SPC strives to help its members create packaging systems that encourage economic prosperity and are ldquomade to be made againrdquo as part of a circular economy GreenBlue executive director and SPC director Nina Goodrich explains
What is a circular economy
Itrsquos about keeping items in motion instead of dumping them in a landfill For example food waste can be composted and put back into the soil to grow more food Plastics can be reused in other plastic products construction materials even clothing A circular economy is restorative and regenerative by design I believe in the power of the circular economy to provide economic growth without waste Recycling is a piece of this because your waste can be someone elsersquos starting material
One of SPCrsquos flagship programs is called How2Recycle
Tell us more about it
How2Recycle is an iconic label that clearly communicates recycling instructions to consumers Knowing how to recycle a package or knowing if itrsquos even recyclable can be confusing to consumers so this labeling system makes it easy to understand We are excited to see that a growing number of big-name brands like Kelloggrsquos General
Mills and Pepsi are starting to use the How2Recycle label on their packaging Companies like UPS FedEx and the US Postal Service are also using it they deliver a lot of packaging
What can consumers do to get more companies to
use sustainable packaging
Contact and encourage your favorite brands to use sustainable recyclable packaging and to include the How2Recycle label There is nothing better than a consumer saying ldquoI like this this label makes it easy for me to understand how to recyclerdquo We want to see the How2Recycle label on all packaging thatrsquos our push over the next year Here in the US we have low overall recycling rates about 34 percent But things like corrugate paperboard PET bottles aluminum cans washing-liquid jugsmdashthese are super-easy to recycle
For more on the SPC and its How2Recycle program visit
sustainablepackagingorg
begin
GreenBluersquos Nina Goodrich would like to see
the How2Recycle label on all packaging
livenaturallymagazinecom 5
DO NOT PRINT THIS SLUG
Fn 14-BB-1085-AD-LAYRef 14-BB-1033rs-AD-LAY
YOGA JOURNALMARCH 2015
PAGE 1Full Page
Trim Size 8375 x 10875rdquoLive Area 7625 x 10125rdquoBleed Area 8625 x 11125rdquo
Layout 12315
FontsGothamHelveticaLouisiana
ImagesYoga Woman on Paddle BoardFotosearch k15671603Royalty Free $9900Purchased by TA 121214
Products57415
ColorsCMYK
Printed 100
30Possibility
40NaturalAbility
30Flexibility
You look good you feel good and with a Balance Barreg yoursquore ready for anything Balance Barreg comes in avariety of delicious fl avors with the perfect 40-30-30 nutritional balance to give you lasting energy for all your daily adventures So live life to the fullest today and get ready to love tomorrow
Lifersquos Better with Balance
copy2015 Balance Bar Company 798415BB-GGwwwBalancecom
798415-BB-ADindd 1 121015 1010 AM
RW Garcia3 Seed Harvest Crackers
Nut- or Seed-based
Blue Diamond Almond Nut Thins
Real almonds (one of just six ingredients) give these crackers both a delicious flavor and a nutritional boost including 3 grams of protein per serving And knowing there arenrsquot any added sugars or artificial flavors will make them taste that much better
ldquoJust the right amount of saltyrdquo
Simple Truth Simple Truth Rosemary amp Olive Multigrain Crackers
Multigrain
Kashi Original 7 Grain Snack Crackers
The seven whole grains in these hearty crackers provide 3 grams of fiber per serving which is 11 percent of your daily needs and way more than most crackers provide Plus they just taste great
ldquoHints of both salty and sweetrdquo
COMPAREbegin
Crackers au Naturel WHEN YOU CRAVE A CRUNCH THESE HEALTHIER CRACKERS WILL SATISFY BY KELLEE KATAGI
WHETHER PAIRED WITH CHEESE on a party tray or as a standalone munchie crackers are a snacking staple Too often though they deliver empty calories devoid of
any healthy ingredients With these selections you can upgrade your cracker stash to make it not just good for your palate but better for the rest of your body too
Bonus points
for
GLUTEN-FREESOY-FREEV VEGAN OG ORGANICDAIRY-FREE
Our pick
Why we like it
Our testers
say
Also try Simple Truth Organic Cheese Squares
Organic
Simple Truth Organic Stoneground Wheat Crackers
These cracker squares earn a thumbs up both for whatrsquos in themmdashwholesome organic ingredients including whole-wheat flour and wheat germmdashand for whatrsquos not hydrogenated oils and artificial preservatives flavors or colors
ldquoRich buttery taste with just the right amount of saltrdquo
Gluten-free
Blue Diamond Hint of Sea SaltNut Thins
Glutino Original Gluten-Free Crackers
Glutino uses non-GMO corn to deliver a simple crunchy party-perfect cracker thatrsquos 100 percent safe for anyone whorsquos gluten-free Plus it incorporates organic palm oil and steers clear of trans fats
ldquoA perfect pairing for dips or cheeserdquo
Cheese
Blue Diamond Almond CheddarNut Thins
Three reasons we love this healthier take on cheese crackers all-organic ingredients natural coloring and 0 grams of added sugars And as with all Simple Truth products theyrsquore free from 101 suspicious ingredients
ldquoThe mild cheese flavor makes for a broader appealrdquo
Simple Truth Organic Cheese Squares
OG
6 Winter 2016 Live Naturally
OG V
DO NOT PRINT THIS SLUG
Fn 14-BB-1085-AD-LAYRef 14-BB-1033rs-AD-LAY
YOGA JOURNALMARCH 2015
PAGE 1Full Page
Trim Size 8375 x 10875rdquoLive Area 7625 x 10125rdquoBleed Area 8625 x 11125rdquo
Layout 12315
FontsGothamHelveticaLouisiana
ImagesYoga Woman on Paddle BoardFotosearch k15671603Royalty Free $9900Purchased by TA 121214
Products57415
ColorsCMYK
Printed 100
30Possibility
40NaturalAbility
30Flexibility
You look good you feel good and with a Balance Barreg yoursquore ready for anything Balance Barreg comes in avariety of delicious fl avors with the perfect 40-30-30 nutritional balance to give you lasting energy for all your daily adventures So live life to the fullest today and get ready to love tomorrow
Lifersquos Better with Balance
copy2015 Balance Bar Company 798415BB-GGwwwBalancecom
798415-BB-ADindd 1 121015 1010 AM
SHU
TT
ER
STO
CK
(LE
FT 2
)
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
TRY THISSIMPLE TRUTH ORGANIC
CINNAMON amp CRANBERRY
INSTANT CHIA OATMEAL
Donrsquot have time to cook up a pot of oatmeal No problem This 100 percent whole-grain cereal cooks up in minutes Just add hot water With 16 percent of daily fiber needs in each serving plus cranberries chia seeds and a touch of cinnamon itrsquos a tasty healthy and filling way to start the day
FOUND EXCLUSIVELY at King Soopers and City Market stores all Simple Truth products come with a guarantee called ldquoFree From 101rdquo ensuring that they donrsquot contain any of 101 artificial ingredients such as aspartame calcium bromate or azodicarbonamide (see 9 below) View the full list at simpletruthcom
101 INGREDIENTS YOU WONrsquoT FIND IN SIMPLE TRUTH9 AZODICARBONAMIDE
Say this chemicalrsquos name 10
times fast Most often found in
commercially baked bread to
whiten flour and maintain bread
texture azodicarbonamide is
also a common ldquoingredientrdquo in
yoga mats and shoe rubber
Although the FDA considers small
amounts safemdashthe allowable
level is 45 parts per million in
doughmdashazodicarbonamide has
been linked to respiratory issues
allergies and asthma
FREE FROM 101Trend WatchFOOD NEWS THATrsquoS GOOD TO KNOW
A SEA OF SEAWEEDIt has grown well beyond sushi Seaweed is going mainstream in many more forms seaweed snacks seaweed chips seaweed crackers Whatrsquos the buzz This dark-green superfood is a low-calorie source of protein and fiber is richer in trace minerals and vitamins than kale and contains all kinds of goodness including vitamin C iodine and antiviral antibacterial and anti-inflammatory properties
PALEO + VEGAN = PEGANA compromise between two popular dietsmdashpaleo (meats nuts fish vegetables) and vegan (fruits vegetables grains)mdashthe ldquopeganrdquo diet allows for 75 percent fruits and vegetables with the other 25 percent filled with organic animal protein healthy whole grains lentils and high-quality fats such as nuts coconut and avocados So whatrsquos the benefit Peganism has the potential to lower cholesterol and decrease diabetes risk according to experts like Mark Hyman MD author of 10-Day Detox Diet Cookbook
TWO REASONS TO EAT FERMENTED FOOD
1 Foods with live culturesmdashaka fermented foodsmdashencourage good bacteria in your
tummy Foods like yogurt sauerkraut tempeh miso and kimchi and drinks like kombucha contain naturally occurring probiotics which encourage growth of good bacteria to keep your gut happy
2 A recent psychological study suggests that probiotics in fermented foods can ease social
anxiety How More good bacteria in your belly mean less irritation and inflammation so your tummy feels better your mood is better and you experience less anxiety stress and depression
$250ndash$500 million in sales2014 newhope360com
25animal protein whole grains amp
healthy fats
75plants
Kimchi is a fermented Korean dish
made with vegetables and spices
8 Winter 2016 Live Naturally
SHU
TT
ER
STO
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(T
OP
) C
OO
KIE
AN
DK
AT
EC
OM
International Year of PulsesPLEDGE YOUR ALLEGIANCE TO THESE VERSATILE SUPERFOODS
1 large head of cauliflower sliced into bite-sized florets
3ndash4 tablespoons olive oil dividedSalt and freshly ground black
pepper to taste1 cup chopped yellow or white
onion2 large garlic cloves pressed or
minced2 tablespoons tomato pastefrac12 teaspoon ground cuminfrac12 teaspoon chili powderfrac34 cup brown lentils picked over for
debris and rinsed2 cups vegetable broth or water8 corn tortillasfrac12 cup packed fresh cilantro leaves
CHIPOTLE SAUCEsup1frasl₃ cup mayonnaise2 tablespoons lime juice2ndash3 tablespoons adobo sauce
(from a can of chipotle peppers) or chipotle hot sauce to taste
Salt and freshly ground black pepper to taste
1 Preheat oven to 425deg Toss cauliflower with 2ndash3 tablespoons olive oil Season with salt and pepper and arrange in a single layer on a large baking sheet Roast 30ndash35 minutes tossing halfway until florets are deeply golden on the edges
2 Warm 1 tablespoon olive oil in a medium-sized pot over medium heat Sauteacute onion and garlic with a dash of salt for 5 minutes until onions are softened and translucent Add tomato paste cumin and chili powder and sauteacute for another minute stirring constantly Add lentils and vegetable broth or water Raise heat and bring mixture to a gentle simmer Cook uncovered for 20ndash35 minutes
until the lentils are tender Reduce heat as necessary to maintain a gentle simmer When ready to assemble tacos drain off any excess liquid then cover and set aside
3 To prepare chipotle sauce whisk together all ingredients and set aside
4 To assemble tacos warm tortillas individually in a pan over medium heat Top each tortilla with lentils cauliflower a drizzle of chipotle sauce and a generous sprinkle of chopped cilantro
Recipe by Cookie and Kate blog courtesy of USA Dry Pea
and Lentil Council
THE UNITED NATIONS has declared 2016 to be the International Year of Pulses The moniker ldquopulsesrdquo refers to the edible dried seeds of legumesmdashdry peas beans lentils and chickpeas Pulses are good sources of protein fiber minerals and antioxidants and they play an important role in health sustainability and food security around the world
Beginning this month consider taking the ldquoPulse Pledgerdquo and commit to eating pulses in any form at least once a week throughout 2016 By taking the pledge at pulsepledgecom you will gain access to tasty recipes meal plans and more Herersquos an easy way to start
Roasted Cauliflower and Seasoned Lentil TacosMakes 8 tacos
livenaturallymagazinecom 9
ILLU
STR
AT
ION
S B
Y G
EO
RG
E R
ET
SEC
K
Cut Above the RestA SIMPLE KNIFE TECHNIQUE FOR SAFE SLICING
FLIP ON A COOKING SHOW and yoursquoll see TV chefs wielding sharp shiny knives chopping foods at lightning speed Knowing good knife skills makes meal prep faster more enjoyablemdashand safer ldquoTherersquos a good reason why the very first class any culinary student takes is knife workrdquo says J Kenji Loacutepez-Alt managing culinary director of Serious Eats and author of The Food Lab Better Home Cooking Through Science (WW Norton 2015) ldquoCooking without mastering the basic strokes is like trying to run without knowing how to tie your shoesrdquo
HOW TO HOLD A KNIFE
The first step to good knife skills is properly gripping
your knife You can hold a knife in a Handle Grip
with all your fingers behind the bolster (the junction
between the knife blade and handle) Or try the
Blade Grip Rest your thumb and forefinger in front
of the bolster directly on the blade This grip might
take practice but it can offer better control and
balance when slicing and chopping
THE SLICE
CREATE a flat stable surface for your food to rest
on by slicing it in half or slicing off a thin section
of its face Hold the food steady with your non-
knife hand curling your fingers into a claw
HOLD THE TIP of the blade against the cutting
board with the knife angled upward the flat
side resting against your knuckles With the
blade tip in constant contact with the cutting
board pull the knife backward slightly until the
blade slices into the food
CONTINUE by pressing downward and forward
using the full length of the blade to slice through
your food Repeat using a circular motion and
keeping the blade tip against the board at all
times Use your ldquoclawedrdquo fingers to slowly push
the food for each slice
Keep the blade tip in constant contact with the cutting board while slicing
Hold food steady curling your fingers into a claw
HANDLE GRIP
BLADE GRIP
Bolster
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
10 Winter 2016 Live Naturally
SHU
TT
ER
STO
CK
Cooking in Cast Iron4 REASONS TO USE THIS STURDY COOKWARE
3
HOLDS HEATMade of dense metal cast iron heats slowly and then holds its heat so food cooks quickly and evenly
4
IS VERSATILE Cast iron is oven-safe so cook in it on your stovetop or use for baking such as cornbread
1
LASTS FOR DECADESCast-iron pans are durable if well cared for Itrsquos best to clean your pan right after use Wash by hand with a bit of soap and sponge or stiff brush Rinse and dry the pan over low heat on the stovetop
2
HAS HEALTH BENEFITSIf your cast-iron pan is well seasoned you can cook with less oil because the pan is already coated You also get a bit of iron in your food from the pan
GOT RUST Remove it with a potato Cut a potato in half dip cut end in mild dish soap or baking soda and rub firmly over rusted area Repeat until removed then rinse and dry thoroughly
TO SEASON CAST IRON Heat oven to 350deg After washing and drying the pan use a cloth or paper towel to apply a thin coat of cooking oil (vegetable olive coconut or flaxseed work well) to the inside and outside of the pan Place pan upside down on ovenrsquos center rack with aluminum foil underneath to catch any drips Bake for an hour
Kellogg
SAVE $ 001on any TWO
Kashi reg products (52 oz or Larger Any Flavor Mix or Match)
Offer excludes single-serve
CONSUMER Limit ONE coupon per purchase of product indicated Limit of FOUR like coupons in same shopping trip Consumer pays sales tax Coupon may not be bought reproduced transferred or sold No cash value NO CASH BACK Void where taxed restricted or prohibitedRETAILER We will redeem this coupon in accordance with our redemption policy copies available upon request Cash Value 1100cent Void where prohibited taxed or restricted by law Mail Coupons to KASHI COMPANY PO BOX 880299 EL PASO TX 88588-0299reg trade copy 2015 Kashi Company62004342
MANUFACTURER COUPON EXPIRES APRIL 30 2016
Offer excludes single-serve
Limit ONE coupon per purchase of product indicated Limit of FOUR
trade
Pepitas
Red Beans
Pea Crisps
Sorghum
reg trade copy 2015 Kashi Company 2015 Kashi Company
GLUTENFREE VEGAN
trade
NEW
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
SHU
TT
ER
STO
CK
(6
)
Food Combos for Healthier SkinTRY ONE OR ALL OF THESE THREE FOOD PAIRINGS BY KELLEE KATAGI
EXPERTSmdashALONG WITH MANY AN ACNE-RIDDEN teenagermdashhave long known that the health of your skin has a lot to do with what you eat (or donrsquot eat) What hasnrsquot always been clear is that many nutrients are more potent for skin quality
when combined or balanced with other key nutrients Wersquove used insight from Oregon State Universityrsquos Linus Pauling Institute a nutrition-research heavyweight to develop three synergistic food pairings that deliver powerful benefits for robust beautiful skin
KALE SALAD TOPPED WITH SUNFLOWER SEEDS
NUTRIENT PAIRING Vitamins C and E
WHAT YOU GET 1 cup of chopped kale
contains 107 percent of a womanrsquos daily
vitamin C requirements (89 percent of a
manrsquos) 1 ounce of sunflower seeds (a little
more than a frac14 cup) provides nearly half the
daily requirement of vitamin E
WHY IT MATTERS Vitamins C and E are
both antioxidants that protect skin against the
damaging effects of oxygen and light and
help prevent dry skin C also helps synthesize
collagen which sustains skin structure and
helps replace dead skin cells Often E gets
oxidized and needs help to restore itself says
Linus Pauling research associate Alexander
Michels He contends that C is perfectly
suited for the job which makes the nutrients
more effective when eaten together
PREP TIP Sprinkle the seeds liberally on your
salad for maximum effect
STRAWBERRY-ALMOND MILK SMOOTHIE
NUTRIENT PAIRING Vitamins C and E
WHAT YOU GET 1 cup of pureed strawberries
delivers about 180 percent of a womanrsquos daily
requirement of vitamin C (150 percent for a
man) 1 cup of almond milk contains nearly
half your vitamin E requirements
WHY IT MATTERS Studies reveal that 40
percent of US adults donrsquot meet daily vitamin
C needs and a whopping 90-plus percent
donrsquot get enough E Thatrsquos partly because
the synthesized form of E found in many
supplements doesnrsquot contribute to vitamin E
levels in the body (the same doesnrsquot hold true
for other vitamins)
PREP TIP Blend 2 cups of almond milk 1 cup
of frozen strawberries a frozen banana and
a few drops of vanilla extract add sweetener
to taste
WALNUT-ENCRUSTED SALMON
NUTRIENT PAIRING Omega-6 and omega-3
fatty acids plus vitamin D
WHAT YOU GET A 3-ounce salmon fillet
offers roughly 200 percent of your daily
D along with 2000ndash3000 milligrams of
essential fatty acids walnuts contain high
levels of both omega-6 and omega-3 fatty
acids
WHY IT MATTERS A good balance of
omega-6 and omega-3 fatty acids can keep
skin moist and supple as well as aid skinrsquos
immune and inflammatory responses Vitamin
D may help skin develop and mature Michels
says and eating D along with fat ramps up
your bodyrsquos ability to absorb it
PREP TIP Preheat oven to 375deg Mix 1
tablespoon honey 1 tablespoon Dijon
mustard and salt and pepper to taste Brush
mixture over four 6-ounce salmon fillets
Then press top of fillets into a plate covered
with 12 cup of finely chopped raw walnuts
coating evenly Bake for 10ndash12 minutes in a
greased baking dish
+ + +
12 Winter 2016 Live Naturally
The Sunshine VitaminHOW TO GET ENOUGH VITAMIN DmdashSUN OR NO SUN
THE FACTS ARE SIMPLE We need vitamin D This health hero wards off both minor and major diseases like cancer and diabetes by strengthening your immune system It also keeps bones and teeth strong by enabling calcium absorption and regulates blood pressure The sun is our primary source of D but studies show that even in sunny months a majority of Americans likely arenrsquot
getting recommended levels (a minimum of 600 IU daily for most people) Food sources are scarce so you have to be strategic to get enough Here are your best bets from three different foods If you have an aversion to these consider taking a D3 or cod liver oil supplement Check with the nutrition expert in your local store for suggestions
Fish Fatty fish especially
swordfish and
salmon is by far the
best food source for
vitamin D 3 ounces
of swordfish delivers
about 560 IU nearly
your full daily D
quota The same portion of sockeye salmon
contains about 450 IU with canned tuna
coming in at 150 IU Vitamin D gets stored in
your bodyrsquos fat so you donrsquot have to eat fish
daily aim for about 6 ounces two or three
times per week
Fortified dairy
In the 1930s
US milk
manufacturers
began adding
vitamin D to milk
to reduce the
occurrence of
rickets a bone
disease It worked and fortification is
common to this day with 1 cup of fortified
milk providing about one-fifth of your daily
needs Opt for full-fat dairy D is
fat soluble so the fat greatly improves
vitamin absorption
Mushrooms
Who knew that
mushrooms and
humans had
something in
common We both
manufacture vitamin
D when wersquore in
the sun If you can
find a way to expose mushrooms to midday
sunlightmdasheven winter sun is adequate studies
showmdashfor one to six hours their vitamin D
levels can shoot up to 25ndash100 percent of your
daily needs per cup (depending on mushroom
species and length of time in the sun) mdashKK
䄀瘀愀椀氀愀戀氀攀 椀渀 猀攀氀攀挀琀 猀琀漀爀攀猀
洀漀爀攀 瀀爀漀琀攀椀渀 琀栀愀渀 猀甀最愀爀 瀀攀爀 挀甀瀀
䘀漀爀 洀漀爀攀 椀渀昀漀爀洀愀琀椀漀渀 愀渀搀 爀攀挀椀瀀攀猀Ⰰ
瘀椀猀椀琀 猀椀最最椀猀搀愀椀爀礀挀漀洀
14 Winter 2016 Live Naturally
SIMPLE TRUTHSbegin
SHU
TT
ER
STO
CK
Beets can lower your blood pressure thanks to naturally occurring nitrates that your body converts into the nitric oxide needed to enhance blood flow
Donrsquot discard the greens Beet greens are full of iron which helps your body produce oxygen-carrying red blood cells Rinse and chop the greens and then flash-sauteacute them in coconut oil with minced garlic
Beets can be eaten raw Brighten up a salad by shredding beets and tossing them with sunflower seeds avocado and greens A simple balsamic vinaigrette is this dishrsquos best complement
Planning a cleanse Put beets on the menu These root vegetables help purify your blood while acting as a tonic for your liver
Get the most nutritional value out of beets by leaving the skins on Just be sure to scrub them well
Easy Beet-Coconut SoupServes 6
frac14 yellow onion diced
2 cloves garlic finely chopped
2 tablespoons coconut oil
4 large beets diced
3ndash4 cups vegetable stock
1ndash2 (15-ounce) cans coconut milk
Fresh herbs like dill basil or parsley for garnish
In a saucepan sauteacute garlic and onion until translucent Add beets and sauteacute for about 7 minutes then add enough vegetable stock to cover beets Simmer covered until beets are soft Cool the mixture slightly then puree in a blender or food processor Return puree to low heat add coconut milk and stir until blended and warmed Garnish with herbs
Recipe and some nutritional facts provided by Sue Van Raes a licensed
holistic nutritionist
Meet the BeetYOUrsquoLL BE GLAD YOU MADE THE ACQUAINTANCE OF THIS NUTRIENT-RICH TREASURE BY BLAIR YOUNG
enjoylifefoodscomtothefullest
Find us in the
Gluten-Free aisle
with our whole family of free-from products - from soft baked cookies to oh-so-satisfying chewy bars Every product
is free-from the top 8 allergens so all you have to worry about is grabbing the last Snickerdoodle before your son gets to it
Enjoy your moment to the fullest
Free-Fromwheat dairy peanuts tree nuts egg soyfish amp shellfish
PRODUCT VARIETY VARIES BY STORE
yourARMINGwithDESK DRAWER
Snacks
3 orsquoclock CravingCrispy Crunchyfor
a
gluten-freeSolution to that
SNACK SMARTbegin
As the first meal of the day breakfast provides you with nutrients that lead to better concentration and more energy so
you can perform your best Itrsquos a must for kids too A research review in Frontiers in Human Neuroscience found strong evidence that regular
breakfasts improved both behavior and academic performance in schoolchildren
Raise the Breakfast BarDONrsquoT HAVE TIME TO SIT DOWN FOR BREAKFAST GRAB A BAR AND GO BY REBECCA HEATON
GETTING READY IN THE MORNING isnrsquot always easy particularly if yoursquore also trying to get family members out the door to work or school If you have to eat on the go put a fast and healthy spin on breakfast with these tasty portable bar options
KASHI TRAIL MIX CHEWY GRANOLA BARIn Japanese kashi means
ldquoenergyrdquo And thatrsquos what
you get from this tasty
granola bar Each bar
serves up 11 grams of
whole grains and has a
nice crunchy yet chewy
texture thanks to a
blend of energy-inducing
roasted whole almonds
sunflower seeds sun-dried
cranberries and raisins
NUTRITION DEETS
Calories 140
Fiber 4 grams
Protein 6 grams
Sugars 6 grams
LARABAR BANANA BREAD BARWith three ingredientsmdash
bananas dates and
almondsmdashit doesnrsquot get
more simple and pure
than this Along with being
gluten-free soy-free
dairy-free kosher and
vegan this bar delivers 20
percent of your daily fiber
and 12 percent of your
daily potassium needs A
nutritious take on morning
banana ldquobreadrdquo for sure
NUTRITION DEETS
Calories 230
Fiber 5 grams
Protein 6 grams
Sugars 20 grams
16 Winter 2016 Live Naturally
CLIF CRUNCHY PEANUT BUTTER BARLoaded with organic oats
and peanut butter plus
11 vitamins and minerals
this bar is full of energy
and goodness Numbers
we approve 22 percent
of your protein RDA 20
percent of your daily
calcium plus healthy
doses of essential minerals
like phosphorous (25
percent) and magnesium
(25 percent) And it tastes
great too
NUTRITION DEETS
Calories 260
Fiber 4 grams
Protein 11 grams
Sugars 20 grams
BALANCE BAR YOGURT HONEY PEANUT When you need protein
reach for this honey and
peanut bar dressed in
creamy yogurt It provides
30 percent of your daily
protein needs to keep
you fueled and energized
throughout the morning
Itrsquos also an excellent
source of healthy
antioxidants including
vitamins A C and E Best
of all It tastes like peanut
butter fudge
NUTRITION DEETS
Calories 200
Fiber 1 gram
Protein 15 grams
Sugars 18 grams
CASCADIAN FARM ORGANIC CHOCOLATE CHIP CHEWY GRANOLA BARKnown for its array
of healthy morning
cereals Cascadian
Farm has taken some
of its best ingredients
and formed them into
a delicious chewy
granola bar USDA-
certified organic this
bar has 8 grams of
whole grains plus
semisweet chocolate
chips to satisfy your
morning sweet tooth
NUTRITION DEETS
Calories 140
Fiber 1 gram
Protein 2 grams
Sugars 9 grams
LIVE KINDTM
healthy habits start here
KINDreg is a registered trademark of KIND Management Inc
DATE 93015 CLIENT POT TRIM SIZE 8 x 105 APPROVAL INITIALDATETIME APPROVAL INITIALDATETIME
FILE NAME POT150331 PURPLE POTATO AD PREPARED BY Jake LIVE SIZE -25 all 1 ART DIRECTOR 4 PROD MGR
PUBISSUE Kroger Retail DEC INTERNAL ROUND R1 BLEED SIZE +25 2 COPYWRITER 5 PROJ MGR
FILE TYPE INDD CC 2015 CLIENT ROUND R1 LASER SCALE 100 3 COPYEDITOR 6 ACCOUNT MGR
NOTES
of the world
e 9 B E HO L D
of the world
e French ied em ied em ied em
e Irish ied em
e Irish ied em
boiled em em em
9B E HO L D
copy 2
015
Un
ited
Sta
tes
Po
tato
Bo
ard
A
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ts r
ese
rved
copy
20
15 U
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ed
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Get potatoes in the produce department to make Rainbow Potato Pancakes and thousands of other incredible dishesand thousands of other incredible dishes
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eatHot Potato
WHETHER YOU LIKE rsquoEM MASHED BAKED BOILED ROASTED OR GRILLED THESE POPULAR VERSATILE
VEGETABLES ARE SURPRISINGLY PACKED WITH POWER AND NUTRITION
RUSSETSMost widely used in the United States brown-skinned russets have a mild earthy flavor with a bit of sweetness A favorite use is baking resulting in a light fluffy center surrounded by a crispy roasted skin Russets are also good for mashed potatoes and pan-fried potatoes
WHITESMashing is a common use for these subtly sweet creamy all-purpose potatoes Their skin is so delicate you donrsquot even need to peel them even when mashing Also try grilling whites (whole or thickly sliced) to bring out a more full-bodied flavor or use them in soups or stews as they hold their shape well when tender
PURPLESBLUESWith a rich vibrant color and distinctively nutty taste cooked purples and blues are a great fit for potato salads as well as green salads Their moist firm flesh retains its shape and ranges from purple to lavender to almost white Theyrsquore delicious roasted but microwaving best preserves their color
REDSBecause their texture stays firm throughout the cooking process reds do well in soups and stews Keep the skin onmdashno need to peel themmdashto add color to any dish Slightly sweet with a smooth creamy always-tender texture reds are ideal for potato salads or creamy mashed potatoes
YELLOWSGrilling is a favorite use for yellows because it brings out their sweet caramelized flavor Plus the crispy golden skin enhances the dense buttery texture of the flesh This smooth texture also lends itself well to lighter versions of baked or roasted potatoes
livenaturallymagazinecom 19
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eat
Potato Power THIS SEEMINGLY HUMBLE SOMETIMES MALIGNED VEGETABLE IS REALLY A SUPERFOOD IN DISGUISE
DISH IT UP
The Good Stuff in SpudsOne medium-sized potato (53 ounces with skin) contains
Vitamin C A whopping 45 percent of your daily value helps prevent cellular damage aids iron absorption and may help support the bodyrsquos immune system
Potassium More than any vegetable or fruit (10 percent of your daily needs) including bananas sweet potatoes and broccoli encourages normal heart rhythm fluid balance and muscle and nerve function
Fiber 8 percent of your daily requirements (with the potato skin) improves digestion cholesterol and blood sugar levels
Vitamin B6 10 percent of your daily value necessary for carbohydrate and protein metabolism
+ Just 110 calories and no fat
Causa Morada
Heirloom Potato Salad with Roasted Shallot Vinaigrette
Baked Potato Doughnuts amp Apple Compote
SHOPPING FOR TATERSWhen buying potatoes look for clean smooth and firm-textured
spuds with no cuts bruises or discoloration See green on the
skin This is buildup of a chemical called solanine a natural reaction to the potato being exposed to too
much light Solanine produces a bitter taste and if eaten in large
quantity can cause illness So cut away any green portions before
cooking and eating
20 Winter 2016 Live Naturally
Gnocchi amp Spicy Marinara Sauce
Potato facts and tips courtesy of the United States Potato Board Learn more about these super tubers at potatogoodnesscom
STEP 1 After kneading gnocchi dough and cutting into smaller pieces flour a fork and place a piece of dough on fork
HOW TO FORM A PERFECT GNOCCHI
STEP 2 Press gnocchi dough down on fork tines with your thumb
STEP 3 Roll piece of dough down the fork to make ridges Voilagrave yoursquove created a perfect gnocchi
Repeat with all pieces
TURN THE PAGE FOR
THE FULL RECIPE
PETITES AND FINGERLINGS
These bite-sized spuds are smaller versions of their full-
sized cousins and come in a wide range of skin and flesh colors
The difference Because of their smaller size their flavors are more
concentrated and they cook more quickly Both petites and fingerlings are excellent when
roasted or in potato salads
TO PEEL OR NOT TO PEEL
While the skin contains about half of the potatorsquos dietary
fiber the majority of nutrients are found within the potato
itself If peeling use a vegetable peeler or sharp paring knife and
keep the peeling very thin to preserve nutrients that are found
close to the skin Yoursquoll get the most nutrients however when potatoes are cooked and eaten
with the skin on
livenaturallymagazinecom 21
eat DISH IT UP
Heirloom Potato Salad with Roasted Shallot Vinaigrette By Jasmine Smith
With a rainbow of potato types this is a colorful side dish Serves 4
1frac12 pounds petite red white and purple potatoes washed unpeeled and quartered
3 garlic cloves mincedfrac34 cup canola oil plus 2 tablespoons divided 2 shallots unpeeled frac14 cup red wine vinegar2 tablespoons honey2 tablespoons chives mincedSalt and pepper to taste
1 Preheat oven to 400deg Mix potatoes garlic and frac14 cup of canola oil Spread on a baking sheet Bake until potatoes are tender enough to pierce with a fork about 30 minutes
2 Meanwhile drizzle 2 tablespoons canola oil on shallots and wrap in aluminum foil Bake 15 minutes until tender Once cooked peel shallots combine with vinegar and honey in a blender blend to a liquid consistency Slowly pour remaining frac12 cup oil into blender on low speed until completely emulsified
3 Toss potatoes in the shallot vinaigrette with chives salt and pepper
Causa Morada By Jorge de la Torre
This Peruvian layered potato and chicken dish adds sky-blue creativity to your menu Serves 6
2 pounds purple potatoesFine sea saltfrac12 cup olive oilfrac14 cup lime juice freshly squeezed2 boneless skinless chicken breasts1 yellow onion whole1 carrot whole1 tablespoon chopped mint leavesfrac34 cup Greek yogurtfrac14 cup jalapenos finely choppedfrac12 cup celery minced frac12 cup red onion mincedBlack pepper to taste1frac12 cups semi-ripe avocados thinly sliced6 kalamata olives pitted
1 Place potatoes in a large saucepan Cover with cold salted water and bring to a boil Reduce heat and simmer until tender about 20 minutes Let cool
2 Peel potatoes and mash very finely in a large bowl Knead lightly with gloved hands (to avoid getting blue color on skin) slowly drizzling in olive oil until potatoes reach a doughlike consistency Add lime juice and season with salt Refrigerate about 2 hours
3 Put chicken onion carrot and mint into a large saucepan add just enough water to cover bring to a slow boil Cook until chicken is fork-tender about 20 minutes
4 Toss or compost whole onion carrot and mint Transfer chicken to a medium bowl Once cool shred chicken with fingers or a fork Mix in yogurt jalapenos celery and red onion Season to taste with salt and pepper Refrigerate until cold about 1 hour
5 Oil a 2-quart casserole Spoon half of the potato mixture into the casserole followed by chicken mixture and then remaining potato mixture Refrigerate until firm about 2 hours
6 Put a dollop of avocado dressing (recipe below) on each plate Slice and serve on dressing garnish with avocados and olives
CREAMY AVOCADO DRESSING1 ripe avocado3 tablespoons Greek yogurtSalt and pepper to taste
Mash all ingredients until smooth
Gnocchi amp Spicy Marinara Sauce By Michael Brooks
Who knew it was this easymdashand funmdashto make your own gnocchi Serves 4
GNOCCHI 3 large russet potatoes 1 tablespoon kosher saltGround black pepper to taste1 egg yolk beaten1 cup unbleached flour
1 Bake potatoes at 350deg for 45 minutes or until fork-tender Let potatoes cool peel them and then mash them in a medium-sized bowl
2 Gather 2 cups of mashed potatoes and form a well in the center Stir salt and black pepper into beaten yolk and pour into well
3 With both hands work mashed potato and egg together then gradually add flour until it turns into a dough Do not overknead
4 Dust a large cutting board or clean counter with flour Cut dough into six equal parts and roll into frac12- to frac34-inch thick ropes Slice ropes at frac12- to frac34-inch intervals
5 Flour a fork and press gnocchi along tines with thumb roll down to make ridges
6 Add gnocchi to boiling salted water cook until they float to the top 1ndash3 minutes
SAUCE3 tablespoons olive oil2 medium shallots minced4 garlic cloves minced2 roasted jalapeno peppers minced1 (28-ounce) can whole peeled tomatoes6 basil leaves thinly sliced1 teaspoon kosher saltfrac14 teaspoon black pepperParmesan cheese grated for garnish
1 Heat oil over medium-high heat in medium saucepan Add shallots and sauteacute until translucent add garlic and sauteacute 2 minutes
2 Add minced jalapeno and tomatoes and crush with a masher while in pan
3 Bring to a boil then lower to simmer for 15ndash20 minutes stirring every few minutes
4 Remove from heat Stir in basil and gnocchi Season with salt and pepper Top with parmesan if desired
To roast jalapenos Hold jalapeno with tongs over a gas burner flame until skin is blackened Or roast for 45 minutes at 350deg Let peppers sit 15 minutes then peel skin de-seed and mince
Baked Potato Doughnuts amp Apple Compote By Nicole Sandor
Potatoes are the stealth ingredient in this moist delicious doughnut Yields 12 doughnuts
DOUGHNUTS2 russet potatoesfrac12 teaspoon kosher salt1 cup all-purpose flour plus more for dusting1 cup whole-wheat flour1 teaspoon baking powderfrac14 teaspoon baking sodafrac12 teaspoon nutmeg1 teaspoon cinnamonfrac12 cup brown sugar3 tablespoons sugarfrac12 cup sour cream1 egg
1 Preheat oven to 350deg Line a baking sheet with parchment paper
2 In a medium pot boil potatoes with skins until fork-tender Drain excess water peel skins Mash the potatoes and let cool
3 In a medium bowl whisk together salt flours baking powder baking soda and spices
4 In a large bowl combine mashed potato sugars sour cream and egg
5 Add dry ingredients to potato mixture and beat until just incorporated Dough will be sticky Let dough rest for 10 minutes
6 Dust counter with all-purpose flour roll out dough to frac12-inch thickness Using a 3-inch circular cookie cutter punch holes from dough and line them up on parchment-lined baking sheet Take a 1-inch circular cookie cutter and punch holes in the dough center
7 Bake 12ndash13 minutes until donuts start to turn golden brown Remove from pan and cool on a rack Prepare topping
APPLE COMPOTE 2 tablespoons unsalted butter1 tablespoon brown sugar2 tablespoons agave nectar or honey2 cups apple juice1 apple diced in frac14-inch pieces1 tablespoon all-purpose flourWater as needed
1 In a small sauteacute pan melt butter and then add sugar creating a paste Add agave stir then add juice and apple Simmer 5 minutes
2 In a small bowl add water to flour a little at a time creating a slurry to prevent clumping
3 Slowly stir slurry into hot liquid cook until thickened Top doughnuts with compote
Optimum Wellness is excited to partner with Johnson amp Wales University Jorge de la Torre dean of culinary education at the Denver campus and a few of his star students developed these recipes Known as a recognized leader in culinary education JWU is changing the way the world eats For more information visit jwuedudenver
22 Winter 2016 Live Naturally
INT_129754_75265_Vans_Wellness_RESIZE_B_M_Ralphs_OLpdf 1 121415 1146 AM
reg trade copy 2015 Kashi Companytrade
Product selection varies by store
Italyrsquos never tasted so good
Briannascomcopy 2015 Del Sol Food Co Inc All rights reserved
OFF11$ any one (1) bottle of
Consumer Coupon void if transferred to any group fi rm or person prior to store redemption Coupon valid for items indicated any other use constitutes fraud may not be combined with any other offer One coupon per purchase of product(s) indicated Retailer This coupon will be redeemed for the face value plus 8cent handling provided terms of this offer have been complied with by the retailer and the consumer Any sales tax must be paid by the consumer Send to Del Sol Food Company Inmar dept 27271 1 Fawcett Dr Del Rio TX 78840 Cash Value 001cent Offer limited to one coupon per purchase of product(s) indicated Unauthorized reproduction prohibited Good only in the USA copy 2016 Del Sol Food Company Inc
EXPIRES041516
MANUFACTURERrsquoSCOUPON
Ingredients1 large homegrown tomato1 large avocado3-4 green onions chopped4 crispy bacon slices crumbled14 cup of sliced black olives14 cup of feta cheese (or cheese of your choice) BRIANNAS Italian Vinaigrette Dressing
Directions1 Slice tomato and arrange on a
plate in the shape of a star2 Slice avocado and place on top of
tomato slices3 Sprinkle onions olives and bacon
on top along with the cheese4 Drizzle desired amount of
BRIANNAS Italian Vinaigrette dressing on salad
5 Chill for 15 minutes - ENJOYServes 2
Italian Star SaladTry ThisTonight
69-0269-2015 Briannas Kroger live naturally-03Bindd 1 12415 605 PM
1 scoop Vega Protein amp Greens Vanilla
frac14 ndash frac12 cup unsweetened almond milk
1 cup frozen strawberries
frac12 frozen banana
2 Tbsp lemon juice
Blend an extra thick smoothie pour into bowl top with granola and fruit Enjoy with a spoon
Strawberry LemonSmoothie Bowl
ON ANY SMALL TUB OF VEGA PROTEIN amp GREENS
SAVE $5To Retailer Vega will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Vega Mandlik amp Rhodes PO Box 490 Dept 1215 Tecate CA 91980
To Consumer Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Coupon valid in-store only Only one coupon may be used on one tub per purchase One time use only Available in Ralphrsquos stores where Vega is sold Offer valid until 043016 ContactInquire within
MANUFACTURERrsquoS COUPON EXPIRES APRIL 30 2016
Eatmdashdonrsquot drinkmdashyour morning smoothie
DigiCodetrade Data FileACCOUNT 87272 MANDLIK RHODES INFORMATION SYSTEMS INCORDERED BY NICK ZAMUDIOPO NUMBER VEG 95554INVOICE NO 1508850( EPS via EMAIL )
Created on 12-1-15 at 151406by
SYMBOLOGY INCMaple Grove Minnesota 55369
763-315-8080
NOTICE This DigiCodetrade file is considered original artwork It must be inspected and approvedby the purchaser Use of this file confirms acceptance Any modification of this file through scalingor distortion is prohibited See back of the Symbology invoice for Limitation of Warranty
Encode 8110308387660009555435001100003160430SYMBOL HEIGHT 08576 NBAR 00104 BWA -0002095554 $5 off 1 any Vega Protein amp Greens tu
083876600-095554
livenaturallymagazinecom 25
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BUY IT AMYrsquoS INDIAN DAL CURRIED LENTIL In Indian cuisine dal means lentils peas or beans In Amyrsquos dal yoursquoll find all three mung dal beans organic black mung lentils green lentils and split yellow peas all in a mild curry base
MAKE IT BUY IT
Souped UpWHEN THE TEMPERATURES DIP THERE IS NOTHING MORE COMFORTING THAN A WARM BOWL OF SOUP WHETHER FROM YOUR OWN KITCHEN OR PREMADE SPOONFUL BY SPOONFUL THESE HEARTY HEALTHY OPTIONS WILL TAKE THE CHILL OFF AND FILL YOUR BELLY TOO BY KIMBERLY LORD STEWART
Chicken Tikka Masala SoupMAKE IT We dare you not to say ldquoMmmmmrdquo after your first bite of this take on an Indian favorite Serve with whole-grain naan or flatbread Serves 6ndash8
DIRECTIONS1 Heat oil over low heat in a large soup pot Add
onions and peppers sauteacute 15ndash20 minutes until soft2 Turn up heat to medium add garam masala
and sauteacute for 2 minutes Add garlic and ginger Stir and sauteacute for 1 minute Add sweet potatoes tomatoes and half of the chicken stock Fill tomato can halfway with water swish to remove tomato clinging to the can and add to the pot
3 Bring to a simmer and cook on low for 30 minutes until sweet potatoes are soft
4 Add tikka masala sauce garbanzos remaining chicken stock cauliflower and roasted chicken Bring back to a simmer and cook for 10 minutes until cauliflower is cooked Season with salt and pepper serve with a dollop of yogurt for each bowl
INGREDIENTS2 tablespoons canola oil 1 onion diced1 red pepper cored and
cubed2 teaspoons garam masala
spice blend2 cloves garlic minced1-inch knob fresh ginger
peeled and minced1 garnet sweet potato
peeled and cubed1 yellow sweet potato
peeled and cubed1 (28-ounce) can crushed
tomatoes32 ounces chicken stock
divided1 (16-ounce) jar tikka
masala sauce (try Kroger Private Selection)
1 (15-ounce) can garbanzo beans drained
frac12 small cauliflower stems removed cut into small florets
frac12 roasted chicken meat pulled off the bone
Salt and pepper as desiredGreek yogurt for garnish
Artichoke Leek and Potato Soup with Crispy ProsciuttoMAKE IT This no-cream leek and potato soup will please all palates Serve with a crusty whole-grain baguette and a salad to complete the meal Serves 6
INGREDIENTS3 large leeks2 tablespoons canola oil2 celery stalks1 (14-ounce) water-packed canned
artichoke hearts drained and chopped2 cloves garlic peeled1 teaspoon dried thyme6 large red potatoes washed and cut into
quarters8 cups vegetable brothSalt and pepper to taste 3 ounces prosciutto (optional)
DIRECTIONS1 Fill a large bowl with warm water Slice hairy ends off
the leeks and thinly slice the root stopping at the dark-green tops Place leeks in the warm water let sit for 10 minutes stirring occasionally to loosen any dirt Drain and rinse twice
2 Heat oil over low heat in a large soup pot Add drained leeks and celery sauteacute for 20 minutes until soft Add drained artichokes garlic and thyme Raise heat to medium and sauteacute for 2ndash3 minutes Add potatoes and broth bring to a soft boil and cook until potatoes are soft
3 Remove soup from heat and let sit for 15 minutes to cool Puree soup in batches in a blender or food processor until smooth Return pureed vegetables to the pot season with salt and pepper
4 For optional garnish place prosciutto on a parchment-lined baking sheet Place in a 375deg oven for about 5 minutes until crisp Serve on top of each bowl of soup
BUY IT IMAGINE ORGANIC CREAMY POTATO LEEK SOUPThis potato and leek soup is light and creamy with leeks onions potatoes and roasted garlic A blend of organic spices add an extra touch of flavor
eat MAKE IT BUY IT
26 Winter 2016 Live Naturally
BUY IT PACIFIC VEGETABLE LENTIL amp ROASTED RED PEPPER SOUPA combination of tender lentils fire-roasted peppers ripe tomatoes and black beans make this a hearty delicious soup loaded with fiber and protein
Cashew Butternut Squash Soup with Spiced MarshmallowsMAKE IT Warm baking spices give this otherwise traditional winter soup an added blanket of warmth The marshmallow garnish is optional but itrsquos a fun way to get your kids to eat their vegetables Serves 4ndash6
INGREDIENTS3 tablespoons extra-virgin
olive oil1 onion chopped1 carrot chopped1 celery stalk diced1 large shallot diced1 Honeycrisp apple peeled
cored and choppedfrac14 teaspoon ground cuminfrac14 teaspoon ground ginger1frasl8 teaspoon ground nutmeg1 medium butternut squash
peeled and cubed
frac12 cup raw cashews32 ounces vegetable stockfrac34 cup light canned coconut
milk6 large marshmallows one
per person cut in half to make two flat disks sprinkle each cut side with a light dusting of cayenne or cinnamon (optional)
DIRECTIONS1 Add olive oil to large soup pot on
medium heat Add onion carrot celery shallot and apple Sauteacute until golden brown about 10 minutes
2 Add cumin ginger and nutmeg Sauteacute for 3 minutes
3 Add squash cashews and stock Bring to a low boil and simmer until squash is soft
4 Let soup cool for about 30 minutes (or refrigerate)
5 Transfer soup in batches to a blender Puree each batch until smooth and return to pot Add coconut milk to thin out soup Reheat
6 Place spiced marshmallows in the bottom of each bowl and pour in the soup The heat will melt the marshmallows as they float to the top
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livenaturallymagazinecom 27
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5)
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Salad in Winter JUST BECAUSE THE WEATHER IS COLD IS NO REASON TO LET YOUR SALAD RECIPES HIBERNATE BY KIMBERLY LORD STEWART
HEALTHY KITCHEN
Grilled Mediterranean Caesar with Capers and Sun-Dried Tomatoes Pair this eggless Caesar salad with grilled salmon or steak and yoursquoll have an elegant meal in less than 30 minutes No yolk Serves 4
2 organic whole romaine hearts cut lengthwise
2 pounds salmon or flank steak
4 tablespoons capers16 sun-dried tomatoes (oil-
packed) drained and thinly sliced
sup1frasl₈ red onion thinly sliced 1 lemon cut into quarters
DRESSING1 garlic clove crushed1 tablespoon lemon juicesup1frasl₃ cup plain 2 Greek yogurt1 teaspoon Dijon mustard1 teaspoon Worcestershire
sauce1 tablespoon white wine
vinegar frac12 cup grated Parmesan
cheese divided frac14ndashfrac12 cup extra-virgin olive
oilSalt and pepper to taste
1 Prepare dressing Place garlic lemon juice yogurt mustard Worcestershire sauce and white wine vinegar in a blender or small food processor Process until smooth Add half the cheese and pulse until mixed in Start with frac14 cup olive oil and puree until smooth Add more if necessary to thin out dressing Season with salt and pepper to taste
2 Brush cut lettuce halves and fish or steak on both sides with dressing
3 Grill salmon or steak on an outside grill or in a hot skillet on your stovetop to desired internal temperature During the last 2 minutes of grilling place the lettuce cut side down on the grill or in another skillet grill until lightly browned
4 Place lettuce on a plate grilled side up Garnish with capers sun-dried tomatoes and red onion Serve with the meat or fish Drizzle both with the remaining dressing Serve with extra lemon
Thai Glass Noodle and Edamame SaladThese noodles go by different namesmdashglass vermicelli rice cellophane or rice stick noodles No matter the name rice noodles are a fun way to get kids to eat their vegetables Serves 4
2 cups frozen shelled edamame1 (8-ounce) package glass rice noodles2 cups finely shredded purple cabbage1 tablespoon sesame oil1 cup sugar peas or snow peas sliced1 cup shredded carrots1 red pepper thinly sliced13 cucumber cut in half down the middle
sliced into moons2 green onions thinly sliced frac12 bunch cilantro chopped12 cup roasted peanuts chopped2 cups cooked chicken breast shredded
DRESSING2 tablespoons sweet chili sauce 2 tablespoons rice vinegar1 lime juiced2 tablespoons soy saucefrac12 teaspoon ground ginger 4 tablespoons peanut butterWater Sriracha sauce to taste
1 Bring a large pot of water to a boil Add the edamame and stir When the water returns to a boil add the noodles Remove from the heat and let sit for 6 minutes Add cabbage to noodles and hot water to soften Stir and let sit for 2 minutes Immediately drain in a colander and pat dry with a towel
2 Place in a serving bowl and add sesame oil Toss lightly to coat the noodles and vegetables
3 Add remaining vegetables cilantro peanuts and chicken
4 Whisk dressing ingredients If too thick add a little water to thin it out Season with Sriracha sauce as desired
5 Dress salad and stir gently to coat well
Greens are good but think about adding more color to your plate with red leaf
lettuce red radicchio and shredded purple
cabbage
28 Winter 2016 Live Naturally
Roasted Root Vegetables with Arugula Oven-roasting brings out the sweetness in winter vegetables Any winter vegetables will do so experiment with your favorites Try to cut all of the vegetables the same size so they cook evenly Serves 4
1 parsnip peeled cut lengthwise into quarters and again in 2-inch bars
2 carrots peeled cut like the parsnip 1 sweet potato peeled cut into 2-inch
pieces1 onion peeled cut into eighths 1 bunch small beets (any color) peeled
cut into eighths 2 apples peeled cut into eighths sup1frasl₃ cup extra-virgin olive oil2 teaspoons dried thymeKosher salt and pepper to taste4ndash5 cups arugula 3 ounces strong blue cheese
DRESSINGfrac14 cup apple cider vinegarfrac34 cup extra-virgin olive oil 2 tablespoons maple syrup sup1frasl₈ teaspoon dried mustard (or frac12
teaspoon Dijon mustard) Salt and pepper to taste
1 Preheat oven to 425deg Line a large baking sheet with parchment paper Place vegetables and apples in a single layer on baking sheet Drizzle with oil and season with thyme Stir to coat well Season with salt and pepper
2 Bake for 30ndash40 minutes until vegetables are tender
3 Remove from oven and transfer to a cool baking sheet Refrigerate to bring to room temperature (about 15 minutes)
4 Whisk dressing ingredients together 5 Divide arugula on salad plates Top
with roasted vegetables and blue cheese Spoon dressing over salad and serve
Pink Shrimp and Citrus Medallion SaladAfter one bite of this seaside main-dish salad yoursquoll forget itrsquos winter Serves 4
1 large head butter lettuce washed dried torn into bite-size pieces
2 bunches baby bok choy washed torn into bite-size pieces
4 fresh mint sprigs divided 5 fresh dill stems divided2 naval or blood oranges2 pink grapefruitssup1frasl₃ English cucumber thinly sliced1 ripe avocado pitted peeled cut
into 8 segments1frac12 pounds cooked peeled shrimp
DRESSINGfrac12 cup avocado oil1 lemon juiced1 tablespoon white wine vinegar2 teaspoons agaveSalt and pepper to taste
1 Gently toss lettuce and bok choy in a bowl Set aside
2 Remove mint leaves from the stems Sprinkle half on the salad Chop the rest and set aside Chop the dill leaves put half on the salad Set the rest aside
3 Cut away the peel and white pith from the oranges and grapefruits Cut out the segments set aside Reserve the orange and grapefruit membrane insides
4 Squeeze the juice from what is left of the orange and grapefruit insides into a small bowl Add avocado oil lemon juice vinegar agave and reserved mint and dill Whisk and season with salt and pepper
5 Retoss the salad and place greens on dinner plates Top each with cucumbers avocado citrus segments and shrimp Dress and serve
Remember oil and water donrsquot mix
Lettuce greens need to be dried well so the dressing wonrsquot
slide off
livenaturallymagazinecom 29
B y now yoursquove seen the headlines Cocoa is good for you
Deep within that scrumptious chocolate bar or frothing cup of hot cocoa rest power-ful bioactive compounds called flavanols
(also present in berries tea and wine) linked to everything from preventing heart attacks and dementia to stabilizing blood sugar and boosting sports perfor-mance But before you sink your teeth into another candy bar consider this To get enough cocoa flavanols (600 to 750 mg daily) to prompt such probable health benefits yoursquod have to eat as much as 1000 calories of dark chocolate or many thousands of calories of sugar-and-fat-loaded milk chocolate each day
ldquoThe evidence is very promising that cocoa flavanols could reduce risk of heart disease and other disordersrdquo notes cocoa researcher JoAnn Manson MD chief of the
Division of Preventive Medicine at Brigham and Womenrsquos Hospital in Boston ldquoBut we wouldnrsquot recommend trying to obtain large quantities by simply eating more chocolate The added calorie intake would be too highrdquo
Instead she and other nutrition experts suggest this Try to consume cocoa in as pure a state as possiblemdashas unsweetened cocoa powder cacao nibs or sparing amounts of high-quality dark chocolatemdashand incorporate its earthy savory taste into a variety of meals
ldquoWe are talking about a nutrient-dense phytochemical-rich food that can be eaten in breakfasts desserts and every way in betweenrdquo says registered dietitian Matt Ruscigno coauthor of Superfoods for Life Cacao (Fair Winds 2014) a cookbook that features everything from smoothies to sandwiches quinoa and lasagna ldquoToday in the Western world it has unfortunately become mostly just a candy bar But it has so much more to offerrdquo Ruscigno says
FOR THE LOVE
OF COCOA
HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT OVERDOSING ON SWEETS
BY LISA MARSHALL
30 Winter 2016 Live Naturally
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livenaturallymagazinecom 31
FROM BITTER BEAN TO SINFUL BARAs far back as 3000 BC chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao aka cocoa tree to make a fermented alcoholic drink says Santa Fendashbased chocolate historian Mark Sciscenti By around 2000 BC residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency Mayans and Aztecs dried and roasted the beans mixed them into a paste with cornmeal and spices and crumbled them into water for an ancient often cold chocolate beverage reserved for religious ceremonies medicinal treatments and elite treats ldquoIts consumption was pretty much the exclusive right of the rulers the priests and the warriorsrdquo Sciscenti says
Notably absent was sugar leaving those early cocoa drinks with a bitter taste Only in the late 1500s when cacao beans made their way to Spain did people start adding mild sweeteners By the 1700smdashafter the French and Italians piled on a little more sugarmdashhot chocolate had become a European luxury item lauded for its energy-
boosting and aphrodisiac properties It would take another century until in the mid-1800s inventor Joseph Fry developed the first chocolate bar
Today according to market research firm Mintel the average American eats about 95 pounds of chocolate each yearmdashthe vast majority of it milk chocolate Thatrsquos too bad says Sciscenti because all of that added milk and sugar negates many of the health benefits that come from cocoa
The good news Traditional uses of cocoa have been enjoying a renaissance with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats
ldquoI love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it hasrdquo says registered dietitian and chef Sara Haas ldquoIt makes a great platform for savory recipes and adds interest to dishes (like beef chicken or duck) that are otherwise a little one-noterdquo
SHU
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FOR THE LOVE OF COCOA
GLOSSARY COCOA VS CACAOCACAO BEANS The dried fatty seed of the fruit of the Theobroma cacao tree Some vegans and raw foodists eat them raw for snacks but they are very bitter If you are expecting a ldquochocolaterdquo taste yoursquore in for a surprise
CACAO NIBS Cracked shelled cacao beans usually roasted but sometimes available raw Have a bitter taste like cacao beans None of the inherent cocoa butter has been removed so they are high in good fat
CACAO POWDER Not to be confused with cocoa powder cacao powder is made from grinding down the shelled cacao bean Sometimes raw sometimes roasted Unlike cocoa powder in which the cocoa butter has been removed it is high in fat and has a full-bodied texture
COCOA LIQUOR The paste made from ground roasted shelled and fermented cacao beans This is what is referred to as ldquopercent cacaordquo on food packaging
COCOA BUTTER When cocoa liquor is pressed and the cocoa solids are removed slightly more than half of the remaining product is the cacao fat or cocoa butter It is 100 percent fat and is used in foods and cosmetics
COCOA POWDER What is left after the cocoa butter has been removed from the liquor Cocoa powder is one of the most recognized and used forms of cacao
CHOCOLATE Cocoa liquor plus cocoa butter plus sugar The percentage of cocoa liquor in chocolate determines how ldquodarkrdquo it is (Milk chocolate which also includes milk products typically contains around 10ndash12 percent cocoa liquor White chocolate contains about 20 cocoa butter plus sugar and dairy ingredients Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients)
32 Winter 2016 Live Naturally
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HY
AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings
frac12 cup raw cacao powder or nibs
3 cups water1 teaspoon fresh or dried
minced chili pepper or to taste
1 cinnamon stick crushedPinch of salt1 vanilla bean
1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor
2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm
CREDIT SUPERFOODS FOR LIFE
CACAO BY MATT RUSCIGNO RECIPE
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best
200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)
livenaturallymagazinecom 33
GLE
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HY
RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
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(LE
FT)
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HY
livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
SHU
TT
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STO
CK
(4
)
Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
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Fn 798515-BB-CPN
Trim amp Live Size 3625 x 225rdquo
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Products
FontsHelvetica Palma
ColorsCMYK
DISCOVER THE SAVINGS Download the Ralphs app to collect
coupons weekly ads and rewards directly to your Shoppers Card and tie the
savings to your personal shopping list
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SHU
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40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
de
8110
1001
7077
0000
1231
0014
0100
SYM
BOL
HEI
GH
T 0
8576
NBA
R 0
010
4 B
WA
-00
010
0000
12 B
uy 4
+ ge
t $1
off
517
077
1001
32
0017
077-
0000
12
KETTLE BRANDreg POTATO CHIPS ARE REAL CHIPS MADE WITH REAL INGREDIENTS BY REAL PEOPLE
Our handcrafted cooking methods ensure that every bag of Kettle chips has the healthy Kettle ldquocrunchrdquo
chip lovers crave plus the big bold fl avors they love without any preservatives Bring some Kettle brand
potato chips home for the holidays and have a happy healthy non-GMO New Year wwwkettlebrandcom
KEEP IT REAL THIS HOLIDAY SEASON
SAVE $100 off any TWO (2) Kettle Brandreg chips
MANUFACTURER COUPON EXPIRATION DATE 31516
Retailer We will reimburse you the face value of this coupon plus 8cent handling provided it is redeemed by a consumer at the time of purchase on the brand specifi ed Coupons not properly redeemed will be void and held Reproduction of this coupon is expressly prohibited (Any other use constitutes fraud) Mail to Diamond Foods PO Box 880415 El Paso TX 88588-0415 Cash value 001cent Void where taxed or restricted LIMIT ONE COUPON PER TRANSACTION DIAMOND FOODS INC
52197_1_DMD_Kettle_KRO_Magazine Ad_FNL2indd 1 112415 321 PM
from the editor
livenaturallymagazinecom 1
Give It a TryWHEN I WAS ABOUT 6 YEARS OLD my family and I visited close friends who own a farm in upstate New York They had a beautiful vegetable garden and also were raising a variety of animals from cows and pigs for meat to chickens for eggs and goats for milk
One morning I sat down for breakfast to a bowl of cornflakes My ldquoAuntrdquo Susan poured the milk and I dug in with my spoon for a bite I was in for a surprise Instead of the cowrsquos milk that I was used to on my cereal at home Susan had poured on fresh goatrsquos milk My taste buds werenrsquot happy and I opted for toast instead
I have used this story for years to politely decline appetizers or dishes with goat cheese Itrsquos a flavor that I just canrsquot seem to enjoy That said I have successfully overcome a number of other food dislikes over the years How Simply by giving them a try every now and again
The world is full of foods and flavors that are beloved by some and not so loved by others According to the Monell Center in Philadelphia a nonprofit science institute that researches the senses of taste and smell our individual genetics cause us to react differently to various flavors We are also predisposed to like foods that our mothers ate while pregnant Irsquom pretty sure my mom didnrsquot drink goatrsquos milk
In this new year I encourage you to give another shot
to something that yoursquove scrunched your nose at in the past To get you started visit our new column aptly named ldquoTRYrdquo on page 40 where wersquoll introduce food combinations that may seem not so tasty at first but once you give them a chance your taste buds may change your mind Also read this monthrsquos feature ldquoFor the Love of Cocoardquo (page 30) which might inspire you to experiment with this flavorful superfood in more savory versus sweet recipes
Variety is as they say the spice of lifemdashand itrsquos healthy for you too By trying different foods with different flavors and from different food groups you can create a more balanced and nutritious diet As you embark on a quest toward a healthier you in 2016 make trying (and re-trying) new foods part of the great adventure
Rebecca Heaton Editor
11
contents
25
1419
30
CLO
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E F
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) A
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LUSS
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UT
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2)
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COVER PHOTOGRAPHY BY AARON COLUSSI STYLE BY ERIC LESKOVAR2 Winter 2016 Live Naturally
38
volume 04 issue 01 winter 2016
departments
begin
05 How recycling food and packaging can make landfills a thing of the past PLUS crunchy crackers the latest food trends beautiful beets and cooking with cast iron
eat19 HOT POTATO
This versatile vegetable is full of good nutrition and flavor Try innovative recipes courtesy of the budding chefs at Johnson amp Wales University
25 MAKE IT BUY IT Got a winter chill Wersquove come up with super soups to simmer on the stovetop and warm your belly
28 SALAD IN WINTER Just because itrsquos cold outside doesnrsquot mean you canrsquot eat lettuce Add a little color to the season with one of our seasonal salads
boost37 CHAMOMILE
It can fight whatrsquos ailing you
BY KELLEE KATAGI
38 DO YOUR HEART GOOD Six supplements to support heart health BY RADHA MARCUM
try40 BLACK BEAN BROWNIES
Yoursquod never guess these rich velvety chocolate treats contain a can of black beans
feature30 FOR THE LOVE OF COCOA
Much more than a candy-bar ingredient this heart-healthy superfood can be eaten in breakfasts desserts and every way in between BY LISA MARSHALL
CocoaViareg daily cocoa supplement delivers the highest concentration of cocoa flavanols which are scientifically proven to promote a healthy heart by supporting healthy blood flowdagger
daggerThis statement has not been evaluated by the Food and Drug Administration This product is not intended to diagnose treat cure or prevent any disease
regtrade Trademarks copy Mars Incorporated 2016 Flavanol content determined by
AOAC Official MethodSM 201224
NOT ALL COCOA IS CREATED EQUALtradeHow to get your heartrsquos daily 375mg of cocoa flavanols
STAY YOUtrade
720 CALORIES 47g FAT
Bars of a Leading Dark Chocolate4
1810 CALORIES 111g FAT
Bars of a Leading Milk Chocolate9
25 CALORIES 05g FAT
1 CocoaViareg Dark Chocolate Unsweetened Sachet
10 CALORIES 0g FAT
3 CocoaViareg Vegetarian Capsules
SAVE $500on CocoaViareg 10-count Unsweetened Dark Chocolate stick packs amp 60-count capsules
Product selection varies by store
MANUFACTURERrsquoS COUPON EXPIRATION 43016
CONSUMER Limit one coupon per purchase on product(s) indicated You pay sales tax if any Not to be combined with other offers or discounts unless authorized by Mars Symbioscience MAXIMUM VALUE $500 Void if altered transferred sold reproduced or exchanged RETAILER Mars Symbioscience will reimburse you for the face value of the coupon plus $14 handling if submitted in compliance with Mars Symbioscience Coupon Redemption Policy - M1 available upon request incorporated herein by reference Valid only in USA Void where prohibited taxed or restricted by law Cash value 1100 of one cent Send coupon to Mars Chocolate North America PO Box 880499 El Paso TX 88588-0499 regTM Trademarks copy Mars Incorporated 2016
SAVE $1
OLD-WORLD FLAVORTHE ALL-NATURAL WAY
DISCOVER
Introducing Gallo All Natural Italian Dry Salame and All Natural PepperoniArtisan crafted with a select blend of herbs and spices our all natural
salame and pepperoni is free of nitrates free of MSG free ofadded hormones mdash and full of old world flavor Give it a try
on ONE (1) Gallo All NaturalSalame or Pepperoni
CONSUMER Limit one coupon per purchase per transaction Void if copied or altered No digital representations Misuse constitutes fraud Good only in the USA Cash Value 1100th of 1cent RETAILER The Hillshire Brands Company will reimburse face value of coupon plus 8cent handling provided it is redeemed in compliance with our Coupon Redemption Policy available at wwwnchmarketingcom Retailer must present invoices verifying stock purchases are consistent with redeemed coupons upon request Misuse constitutes fraud Void where prohibited taxed licensed or restricted by law Redeem by mailing to The Hillshire Brands Company PO Box 880952 El Paso TX 88588-0952 copy2015 The Hillshire Brands Company
FPOMANUFACTURERrsquoS COUPON EXPIRES 43016
CONSUMER Limit one coupon per purchase per transaction Void if copied or altered No digital representations Misuse constitutes fraud Good only in the USA Cash Value 1100th of 1cent will reimburse face value of coupon plus 8cent handling provided it is redeemed in compliance with our Coupon Redemption Policy available at wwwnchmarketingcom Retailer must present invoices verifying stock purchases are consistent with redeemed coupons upon request Misuse constitutes fraud Void where prohibited taxed licensed or
FPOFPOFPO
INT_XXXXXX_75267_Gallo_Kroger_WellnessMag_R2_M_X1apdf 1 111815 417 PM
SAVE $1
OLD-WORLD FLAVORTHE ALL-NATURAL WAY
DISCOVER
Introducing Gallo All Natural Italian Dry Salame and All Natural PepperoniArtisan crafted with a select blend of herbs and spices our all natural
salame and pepperoni is free of nitrates free of MSG free ofadded hormones mdash and full of old world flavor Give it a try
on ONE (1) Gallo All NaturalSalame or Pepperoni
CONSUMER Limit one coupon per purchase per transaction Void if copied or altered No digital representations Misuse constitutes fraud Good only in the USA Cash Value 1100th of 1cent RETAILER The Hillshire Brands Company will reimburse face value of coupon plus 8cent handling provided it is redeemed in compliance with our Coupon Redemption Policy available at wwwnchmarketingcom Retailer must present invoices verifying stock purchases are consistent with redeemed coupons upon request Misuse constitutes fraud Void where prohibited taxed licensed or restricted by law Redeem by mailing to The Hillshire Brands Company PO Box 880952 El Paso TX 88588-0952 copy2015 The Hillshire Brands Company
FPOMANUFACTURERrsquoS COUPON EXPIRES 43016
CONSUMER Limit one coupon per purchase per transaction Void if copied or altered No digital representations Misuse constitutes fraud Good only in the USA Cash Value 1100th of 1cent will reimburse face value of coupon plus 8cent handling provided it is redeemed in compliance with our Coupon Redemption Policy available at wwwnchmarketingcom Retailer must present invoices verifying stock purchases are consistent with redeemed coupons upon request Misuse constitutes fraud Void where prohibited taxed licensed or
FPOFPOFPO
INT_XXXXXX_75267_Gallo_Kroger_WellnessMag_R2_M_X1apdf 1 111815 417 PM
SEA
N P
AR
SON
S
Growth Without WasteHOW RECYCLING CAN HELP MAKE LANDFILLS A THING OF THE PAST BY REBECCA HEATON
WHAT IF WE COULD LIVE IN A WORLD where all or almost all of our trash could be reused That is a goal of the Sustainable Packaging Coalition (SPC) A project of GreenBlue a nonprofit that helps businesses employ more sustainable practices the SPC strives to help its members create packaging systems that encourage economic prosperity and are ldquomade to be made againrdquo as part of a circular economy GreenBlue executive director and SPC director Nina Goodrich explains
What is a circular economy
Itrsquos about keeping items in motion instead of dumping them in a landfill For example food waste can be composted and put back into the soil to grow more food Plastics can be reused in other plastic products construction materials even clothing A circular economy is restorative and regenerative by design I believe in the power of the circular economy to provide economic growth without waste Recycling is a piece of this because your waste can be someone elsersquos starting material
One of SPCrsquos flagship programs is called How2Recycle
Tell us more about it
How2Recycle is an iconic label that clearly communicates recycling instructions to consumers Knowing how to recycle a package or knowing if itrsquos even recyclable can be confusing to consumers so this labeling system makes it easy to understand We are excited to see that a growing number of big-name brands like Kelloggrsquos General
Mills and Pepsi are starting to use the How2Recycle label on their packaging Companies like UPS FedEx and the US Postal Service are also using it they deliver a lot of packaging
What can consumers do to get more companies to
use sustainable packaging
Contact and encourage your favorite brands to use sustainable recyclable packaging and to include the How2Recycle label There is nothing better than a consumer saying ldquoI like this this label makes it easy for me to understand how to recyclerdquo We want to see the How2Recycle label on all packaging thatrsquos our push over the next year Here in the US we have low overall recycling rates about 34 percent But things like corrugate paperboard PET bottles aluminum cans washing-liquid jugsmdashthese are super-easy to recycle
For more on the SPC and its How2Recycle program visit
sustainablepackagingorg
begin
GreenBluersquos Nina Goodrich would like to see
the How2Recycle label on all packaging
livenaturallymagazinecom 5
DO NOT PRINT THIS SLUG
Fn 14-BB-1085-AD-LAYRef 14-BB-1033rs-AD-LAY
YOGA JOURNALMARCH 2015
PAGE 1Full Page
Trim Size 8375 x 10875rdquoLive Area 7625 x 10125rdquoBleed Area 8625 x 11125rdquo
Layout 12315
FontsGothamHelveticaLouisiana
ImagesYoga Woman on Paddle BoardFotosearch k15671603Royalty Free $9900Purchased by TA 121214
Products57415
ColorsCMYK
Printed 100
30Possibility
40NaturalAbility
30Flexibility
You look good you feel good and with a Balance Barreg yoursquore ready for anything Balance Barreg comes in avariety of delicious fl avors with the perfect 40-30-30 nutritional balance to give you lasting energy for all your daily adventures So live life to the fullest today and get ready to love tomorrow
Lifersquos Better with Balance
copy2015 Balance Bar Company 798415BB-GGwwwBalancecom
798415-BB-ADindd 1 121015 1010 AM
RW Garcia3 Seed Harvest Crackers
Nut- or Seed-based
Blue Diamond Almond Nut Thins
Real almonds (one of just six ingredients) give these crackers both a delicious flavor and a nutritional boost including 3 grams of protein per serving And knowing there arenrsquot any added sugars or artificial flavors will make them taste that much better
ldquoJust the right amount of saltyrdquo
Simple Truth Simple Truth Rosemary amp Olive Multigrain Crackers
Multigrain
Kashi Original 7 Grain Snack Crackers
The seven whole grains in these hearty crackers provide 3 grams of fiber per serving which is 11 percent of your daily needs and way more than most crackers provide Plus they just taste great
ldquoHints of both salty and sweetrdquo
COMPAREbegin
Crackers au Naturel WHEN YOU CRAVE A CRUNCH THESE HEALTHIER CRACKERS WILL SATISFY BY KELLEE KATAGI
WHETHER PAIRED WITH CHEESE on a party tray or as a standalone munchie crackers are a snacking staple Too often though they deliver empty calories devoid of
any healthy ingredients With these selections you can upgrade your cracker stash to make it not just good for your palate but better for the rest of your body too
Bonus points
for
GLUTEN-FREESOY-FREEV VEGAN OG ORGANICDAIRY-FREE
Our pick
Why we like it
Our testers
say
Also try Simple Truth Organic Cheese Squares
Organic
Simple Truth Organic Stoneground Wheat Crackers
These cracker squares earn a thumbs up both for whatrsquos in themmdashwholesome organic ingredients including whole-wheat flour and wheat germmdashand for whatrsquos not hydrogenated oils and artificial preservatives flavors or colors
ldquoRich buttery taste with just the right amount of saltrdquo
Gluten-free
Blue Diamond Hint of Sea SaltNut Thins
Glutino Original Gluten-Free Crackers
Glutino uses non-GMO corn to deliver a simple crunchy party-perfect cracker thatrsquos 100 percent safe for anyone whorsquos gluten-free Plus it incorporates organic palm oil and steers clear of trans fats
ldquoA perfect pairing for dips or cheeserdquo
Cheese
Blue Diamond Almond CheddarNut Thins
Three reasons we love this healthier take on cheese crackers all-organic ingredients natural coloring and 0 grams of added sugars And as with all Simple Truth products theyrsquore free from 101 suspicious ingredients
ldquoThe mild cheese flavor makes for a broader appealrdquo
Simple Truth Organic Cheese Squares
OG
6 Winter 2016 Live Naturally
OG V
DO NOT PRINT THIS SLUG
Fn 14-BB-1085-AD-LAYRef 14-BB-1033rs-AD-LAY
YOGA JOURNALMARCH 2015
PAGE 1Full Page
Trim Size 8375 x 10875rdquoLive Area 7625 x 10125rdquoBleed Area 8625 x 11125rdquo
Layout 12315
FontsGothamHelveticaLouisiana
ImagesYoga Woman on Paddle BoardFotosearch k15671603Royalty Free $9900Purchased by TA 121214
Products57415
ColorsCMYK
Printed 100
30Possibility
40NaturalAbility
30Flexibility
You look good you feel good and with a Balance Barreg yoursquore ready for anything Balance Barreg comes in avariety of delicious fl avors with the perfect 40-30-30 nutritional balance to give you lasting energy for all your daily adventures So live life to the fullest today and get ready to love tomorrow
Lifersquos Better with Balance
copy2015 Balance Bar Company 798415BB-GGwwwBalancecom
798415-BB-ADindd 1 121015 1010 AM
SHU
TT
ER
STO
CK
(LE
FT 2
)
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
TRY THISSIMPLE TRUTH ORGANIC
CINNAMON amp CRANBERRY
INSTANT CHIA OATMEAL
Donrsquot have time to cook up a pot of oatmeal No problem This 100 percent whole-grain cereal cooks up in minutes Just add hot water With 16 percent of daily fiber needs in each serving plus cranberries chia seeds and a touch of cinnamon itrsquos a tasty healthy and filling way to start the day
FOUND EXCLUSIVELY at King Soopers and City Market stores all Simple Truth products come with a guarantee called ldquoFree From 101rdquo ensuring that they donrsquot contain any of 101 artificial ingredients such as aspartame calcium bromate or azodicarbonamide (see 9 below) View the full list at simpletruthcom
101 INGREDIENTS YOU WONrsquoT FIND IN SIMPLE TRUTH9 AZODICARBONAMIDE
Say this chemicalrsquos name 10
times fast Most often found in
commercially baked bread to
whiten flour and maintain bread
texture azodicarbonamide is
also a common ldquoingredientrdquo in
yoga mats and shoe rubber
Although the FDA considers small
amounts safemdashthe allowable
level is 45 parts per million in
doughmdashazodicarbonamide has
been linked to respiratory issues
allergies and asthma
FREE FROM 101Trend WatchFOOD NEWS THATrsquoS GOOD TO KNOW
A SEA OF SEAWEEDIt has grown well beyond sushi Seaweed is going mainstream in many more forms seaweed snacks seaweed chips seaweed crackers Whatrsquos the buzz This dark-green superfood is a low-calorie source of protein and fiber is richer in trace minerals and vitamins than kale and contains all kinds of goodness including vitamin C iodine and antiviral antibacterial and anti-inflammatory properties
PALEO + VEGAN = PEGANA compromise between two popular dietsmdashpaleo (meats nuts fish vegetables) and vegan (fruits vegetables grains)mdashthe ldquopeganrdquo diet allows for 75 percent fruits and vegetables with the other 25 percent filled with organic animal protein healthy whole grains lentils and high-quality fats such as nuts coconut and avocados So whatrsquos the benefit Peganism has the potential to lower cholesterol and decrease diabetes risk according to experts like Mark Hyman MD author of 10-Day Detox Diet Cookbook
TWO REASONS TO EAT FERMENTED FOOD
1 Foods with live culturesmdashaka fermented foodsmdashencourage good bacteria in your
tummy Foods like yogurt sauerkraut tempeh miso and kimchi and drinks like kombucha contain naturally occurring probiotics which encourage growth of good bacteria to keep your gut happy
2 A recent psychological study suggests that probiotics in fermented foods can ease social
anxiety How More good bacteria in your belly mean less irritation and inflammation so your tummy feels better your mood is better and you experience less anxiety stress and depression
$250ndash$500 million in sales2014 newhope360com
25animal protein whole grains amp
healthy fats
75plants
Kimchi is a fermented Korean dish
made with vegetables and spices
8 Winter 2016 Live Naturally
SHU
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OP
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EC
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International Year of PulsesPLEDGE YOUR ALLEGIANCE TO THESE VERSATILE SUPERFOODS
1 large head of cauliflower sliced into bite-sized florets
3ndash4 tablespoons olive oil dividedSalt and freshly ground black
pepper to taste1 cup chopped yellow or white
onion2 large garlic cloves pressed or
minced2 tablespoons tomato pastefrac12 teaspoon ground cuminfrac12 teaspoon chili powderfrac34 cup brown lentils picked over for
debris and rinsed2 cups vegetable broth or water8 corn tortillasfrac12 cup packed fresh cilantro leaves
CHIPOTLE SAUCEsup1frasl₃ cup mayonnaise2 tablespoons lime juice2ndash3 tablespoons adobo sauce
(from a can of chipotle peppers) or chipotle hot sauce to taste
Salt and freshly ground black pepper to taste
1 Preheat oven to 425deg Toss cauliflower with 2ndash3 tablespoons olive oil Season with salt and pepper and arrange in a single layer on a large baking sheet Roast 30ndash35 minutes tossing halfway until florets are deeply golden on the edges
2 Warm 1 tablespoon olive oil in a medium-sized pot over medium heat Sauteacute onion and garlic with a dash of salt for 5 minutes until onions are softened and translucent Add tomato paste cumin and chili powder and sauteacute for another minute stirring constantly Add lentils and vegetable broth or water Raise heat and bring mixture to a gentle simmer Cook uncovered for 20ndash35 minutes
until the lentils are tender Reduce heat as necessary to maintain a gentle simmer When ready to assemble tacos drain off any excess liquid then cover and set aside
3 To prepare chipotle sauce whisk together all ingredients and set aside
4 To assemble tacos warm tortillas individually in a pan over medium heat Top each tortilla with lentils cauliflower a drizzle of chipotle sauce and a generous sprinkle of chopped cilantro
Recipe by Cookie and Kate blog courtesy of USA Dry Pea
and Lentil Council
THE UNITED NATIONS has declared 2016 to be the International Year of Pulses The moniker ldquopulsesrdquo refers to the edible dried seeds of legumesmdashdry peas beans lentils and chickpeas Pulses are good sources of protein fiber minerals and antioxidants and they play an important role in health sustainability and food security around the world
Beginning this month consider taking the ldquoPulse Pledgerdquo and commit to eating pulses in any form at least once a week throughout 2016 By taking the pledge at pulsepledgecom you will gain access to tasty recipes meal plans and more Herersquos an easy way to start
Roasted Cauliflower and Seasoned Lentil TacosMakes 8 tacos
livenaturallymagazinecom 9
ILLU
STR
AT
ION
S B
Y G
EO
RG
E R
ET
SEC
K
Cut Above the RestA SIMPLE KNIFE TECHNIQUE FOR SAFE SLICING
FLIP ON A COOKING SHOW and yoursquoll see TV chefs wielding sharp shiny knives chopping foods at lightning speed Knowing good knife skills makes meal prep faster more enjoyablemdashand safer ldquoTherersquos a good reason why the very first class any culinary student takes is knife workrdquo says J Kenji Loacutepez-Alt managing culinary director of Serious Eats and author of The Food Lab Better Home Cooking Through Science (WW Norton 2015) ldquoCooking without mastering the basic strokes is like trying to run without knowing how to tie your shoesrdquo
HOW TO HOLD A KNIFE
The first step to good knife skills is properly gripping
your knife You can hold a knife in a Handle Grip
with all your fingers behind the bolster (the junction
between the knife blade and handle) Or try the
Blade Grip Rest your thumb and forefinger in front
of the bolster directly on the blade This grip might
take practice but it can offer better control and
balance when slicing and chopping
THE SLICE
CREATE a flat stable surface for your food to rest
on by slicing it in half or slicing off a thin section
of its face Hold the food steady with your non-
knife hand curling your fingers into a claw
HOLD THE TIP of the blade against the cutting
board with the knife angled upward the flat
side resting against your knuckles With the
blade tip in constant contact with the cutting
board pull the knife backward slightly until the
blade slices into the food
CONTINUE by pressing downward and forward
using the full length of the blade to slice through
your food Repeat using a circular motion and
keeping the blade tip against the board at all
times Use your ldquoclawedrdquo fingers to slowly push
the food for each slice
Keep the blade tip in constant contact with the cutting board while slicing
Hold food steady curling your fingers into a claw
HANDLE GRIP
BLADE GRIP
Bolster
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
10 Winter 2016 Live Naturally
SHU
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Cooking in Cast Iron4 REASONS TO USE THIS STURDY COOKWARE
3
HOLDS HEATMade of dense metal cast iron heats slowly and then holds its heat so food cooks quickly and evenly
4
IS VERSATILE Cast iron is oven-safe so cook in it on your stovetop or use for baking such as cornbread
1
LASTS FOR DECADESCast-iron pans are durable if well cared for Itrsquos best to clean your pan right after use Wash by hand with a bit of soap and sponge or stiff brush Rinse and dry the pan over low heat on the stovetop
2
HAS HEALTH BENEFITSIf your cast-iron pan is well seasoned you can cook with less oil because the pan is already coated You also get a bit of iron in your food from the pan
GOT RUST Remove it with a potato Cut a potato in half dip cut end in mild dish soap or baking soda and rub firmly over rusted area Repeat until removed then rinse and dry thoroughly
TO SEASON CAST IRON Heat oven to 350deg After washing and drying the pan use a cloth or paper towel to apply a thin coat of cooking oil (vegetable olive coconut or flaxseed work well) to the inside and outside of the pan Place pan upside down on ovenrsquos center rack with aluminum foil underneath to catch any drips Bake for an hour
Kellogg
SAVE $ 001on any TWO
Kashi reg products (52 oz or Larger Any Flavor Mix or Match)
Offer excludes single-serve
CONSUMER Limit ONE coupon per purchase of product indicated Limit of FOUR like coupons in same shopping trip Consumer pays sales tax Coupon may not be bought reproduced transferred or sold No cash value NO CASH BACK Void where taxed restricted or prohibitedRETAILER We will redeem this coupon in accordance with our redemption policy copies available upon request Cash Value 1100cent Void where prohibited taxed or restricted by law Mail Coupons to KASHI COMPANY PO BOX 880299 EL PASO TX 88588-0299reg trade copy 2015 Kashi Company62004342
MANUFACTURER COUPON EXPIRES APRIL 30 2016
Offer excludes single-serve
Limit ONE coupon per purchase of product indicated Limit of FOUR
trade
Pepitas
Red Beans
Pea Crisps
Sorghum
reg trade copy 2015 Kashi Company 2015 Kashi Company
GLUTENFREE VEGAN
trade
NEW
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
SHU
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(6
)
Food Combos for Healthier SkinTRY ONE OR ALL OF THESE THREE FOOD PAIRINGS BY KELLEE KATAGI
EXPERTSmdashALONG WITH MANY AN ACNE-RIDDEN teenagermdashhave long known that the health of your skin has a lot to do with what you eat (or donrsquot eat) What hasnrsquot always been clear is that many nutrients are more potent for skin quality
when combined or balanced with other key nutrients Wersquove used insight from Oregon State Universityrsquos Linus Pauling Institute a nutrition-research heavyweight to develop three synergistic food pairings that deliver powerful benefits for robust beautiful skin
KALE SALAD TOPPED WITH SUNFLOWER SEEDS
NUTRIENT PAIRING Vitamins C and E
WHAT YOU GET 1 cup of chopped kale
contains 107 percent of a womanrsquos daily
vitamin C requirements (89 percent of a
manrsquos) 1 ounce of sunflower seeds (a little
more than a frac14 cup) provides nearly half the
daily requirement of vitamin E
WHY IT MATTERS Vitamins C and E are
both antioxidants that protect skin against the
damaging effects of oxygen and light and
help prevent dry skin C also helps synthesize
collagen which sustains skin structure and
helps replace dead skin cells Often E gets
oxidized and needs help to restore itself says
Linus Pauling research associate Alexander
Michels He contends that C is perfectly
suited for the job which makes the nutrients
more effective when eaten together
PREP TIP Sprinkle the seeds liberally on your
salad for maximum effect
STRAWBERRY-ALMOND MILK SMOOTHIE
NUTRIENT PAIRING Vitamins C and E
WHAT YOU GET 1 cup of pureed strawberries
delivers about 180 percent of a womanrsquos daily
requirement of vitamin C (150 percent for a
man) 1 cup of almond milk contains nearly
half your vitamin E requirements
WHY IT MATTERS Studies reveal that 40
percent of US adults donrsquot meet daily vitamin
C needs and a whopping 90-plus percent
donrsquot get enough E Thatrsquos partly because
the synthesized form of E found in many
supplements doesnrsquot contribute to vitamin E
levels in the body (the same doesnrsquot hold true
for other vitamins)
PREP TIP Blend 2 cups of almond milk 1 cup
of frozen strawberries a frozen banana and
a few drops of vanilla extract add sweetener
to taste
WALNUT-ENCRUSTED SALMON
NUTRIENT PAIRING Omega-6 and omega-3
fatty acids plus vitamin D
WHAT YOU GET A 3-ounce salmon fillet
offers roughly 200 percent of your daily
D along with 2000ndash3000 milligrams of
essential fatty acids walnuts contain high
levels of both omega-6 and omega-3 fatty
acids
WHY IT MATTERS A good balance of
omega-6 and omega-3 fatty acids can keep
skin moist and supple as well as aid skinrsquos
immune and inflammatory responses Vitamin
D may help skin develop and mature Michels
says and eating D along with fat ramps up
your bodyrsquos ability to absorb it
PREP TIP Preheat oven to 375deg Mix 1
tablespoon honey 1 tablespoon Dijon
mustard and salt and pepper to taste Brush
mixture over four 6-ounce salmon fillets
Then press top of fillets into a plate covered
with 12 cup of finely chopped raw walnuts
coating evenly Bake for 10ndash12 minutes in a
greased baking dish
+ + +
12 Winter 2016 Live Naturally
The Sunshine VitaminHOW TO GET ENOUGH VITAMIN DmdashSUN OR NO SUN
THE FACTS ARE SIMPLE We need vitamin D This health hero wards off both minor and major diseases like cancer and diabetes by strengthening your immune system It also keeps bones and teeth strong by enabling calcium absorption and regulates blood pressure The sun is our primary source of D but studies show that even in sunny months a majority of Americans likely arenrsquot
getting recommended levels (a minimum of 600 IU daily for most people) Food sources are scarce so you have to be strategic to get enough Here are your best bets from three different foods If you have an aversion to these consider taking a D3 or cod liver oil supplement Check with the nutrition expert in your local store for suggestions
Fish Fatty fish especially
swordfish and
salmon is by far the
best food source for
vitamin D 3 ounces
of swordfish delivers
about 560 IU nearly
your full daily D
quota The same portion of sockeye salmon
contains about 450 IU with canned tuna
coming in at 150 IU Vitamin D gets stored in
your bodyrsquos fat so you donrsquot have to eat fish
daily aim for about 6 ounces two or three
times per week
Fortified dairy
In the 1930s
US milk
manufacturers
began adding
vitamin D to milk
to reduce the
occurrence of
rickets a bone
disease It worked and fortification is
common to this day with 1 cup of fortified
milk providing about one-fifth of your daily
needs Opt for full-fat dairy D is
fat soluble so the fat greatly improves
vitamin absorption
Mushrooms
Who knew that
mushrooms and
humans had
something in
common We both
manufacture vitamin
D when wersquore in
the sun If you can
find a way to expose mushrooms to midday
sunlightmdasheven winter sun is adequate studies
showmdashfor one to six hours their vitamin D
levels can shoot up to 25ndash100 percent of your
daily needs per cup (depending on mushroom
species and length of time in the sun) mdashKK
䄀瘀愀椀氀愀戀氀攀 椀渀 猀攀氀攀挀琀 猀琀漀爀攀猀
洀漀爀攀 瀀爀漀琀攀椀渀 琀栀愀渀 猀甀最愀爀 瀀攀爀 挀甀瀀
䘀漀爀 洀漀爀攀 椀渀昀漀爀洀愀琀椀漀渀 愀渀搀 爀攀挀椀瀀攀猀Ⰰ
瘀椀猀椀琀 猀椀最最椀猀搀愀椀爀礀挀漀洀
14 Winter 2016 Live Naturally
SIMPLE TRUTHSbegin
SHU
TT
ER
STO
CK
Beets can lower your blood pressure thanks to naturally occurring nitrates that your body converts into the nitric oxide needed to enhance blood flow
Donrsquot discard the greens Beet greens are full of iron which helps your body produce oxygen-carrying red blood cells Rinse and chop the greens and then flash-sauteacute them in coconut oil with minced garlic
Beets can be eaten raw Brighten up a salad by shredding beets and tossing them with sunflower seeds avocado and greens A simple balsamic vinaigrette is this dishrsquos best complement
Planning a cleanse Put beets on the menu These root vegetables help purify your blood while acting as a tonic for your liver
Get the most nutritional value out of beets by leaving the skins on Just be sure to scrub them well
Easy Beet-Coconut SoupServes 6
frac14 yellow onion diced
2 cloves garlic finely chopped
2 tablespoons coconut oil
4 large beets diced
3ndash4 cups vegetable stock
1ndash2 (15-ounce) cans coconut milk
Fresh herbs like dill basil or parsley for garnish
In a saucepan sauteacute garlic and onion until translucent Add beets and sauteacute for about 7 minutes then add enough vegetable stock to cover beets Simmer covered until beets are soft Cool the mixture slightly then puree in a blender or food processor Return puree to low heat add coconut milk and stir until blended and warmed Garnish with herbs
Recipe and some nutritional facts provided by Sue Van Raes a licensed
holistic nutritionist
Meet the BeetYOUrsquoLL BE GLAD YOU MADE THE ACQUAINTANCE OF THIS NUTRIENT-RICH TREASURE BY BLAIR YOUNG
enjoylifefoodscomtothefullest
Find us in the
Gluten-Free aisle
with our whole family of free-from products - from soft baked cookies to oh-so-satisfying chewy bars Every product
is free-from the top 8 allergens so all you have to worry about is grabbing the last Snickerdoodle before your son gets to it
Enjoy your moment to the fullest
Free-Fromwheat dairy peanuts tree nuts egg soyfish amp shellfish
PRODUCT VARIETY VARIES BY STORE
yourARMINGwithDESK DRAWER
Snacks
3 orsquoclock CravingCrispy Crunchyfor
a
gluten-freeSolution to that
SNACK SMARTbegin
As the first meal of the day breakfast provides you with nutrients that lead to better concentration and more energy so
you can perform your best Itrsquos a must for kids too A research review in Frontiers in Human Neuroscience found strong evidence that regular
breakfasts improved both behavior and academic performance in schoolchildren
Raise the Breakfast BarDONrsquoT HAVE TIME TO SIT DOWN FOR BREAKFAST GRAB A BAR AND GO BY REBECCA HEATON
GETTING READY IN THE MORNING isnrsquot always easy particularly if yoursquore also trying to get family members out the door to work or school If you have to eat on the go put a fast and healthy spin on breakfast with these tasty portable bar options
KASHI TRAIL MIX CHEWY GRANOLA BARIn Japanese kashi means
ldquoenergyrdquo And thatrsquos what
you get from this tasty
granola bar Each bar
serves up 11 grams of
whole grains and has a
nice crunchy yet chewy
texture thanks to a
blend of energy-inducing
roasted whole almonds
sunflower seeds sun-dried
cranberries and raisins
NUTRITION DEETS
Calories 140
Fiber 4 grams
Protein 6 grams
Sugars 6 grams
LARABAR BANANA BREAD BARWith three ingredientsmdash
bananas dates and
almondsmdashit doesnrsquot get
more simple and pure
than this Along with being
gluten-free soy-free
dairy-free kosher and
vegan this bar delivers 20
percent of your daily fiber
and 12 percent of your
daily potassium needs A
nutritious take on morning
banana ldquobreadrdquo for sure
NUTRITION DEETS
Calories 230
Fiber 5 grams
Protein 6 grams
Sugars 20 grams
16 Winter 2016 Live Naturally
CLIF CRUNCHY PEANUT BUTTER BARLoaded with organic oats
and peanut butter plus
11 vitamins and minerals
this bar is full of energy
and goodness Numbers
we approve 22 percent
of your protein RDA 20
percent of your daily
calcium plus healthy
doses of essential minerals
like phosphorous (25
percent) and magnesium
(25 percent) And it tastes
great too
NUTRITION DEETS
Calories 260
Fiber 4 grams
Protein 11 grams
Sugars 20 grams
BALANCE BAR YOGURT HONEY PEANUT When you need protein
reach for this honey and
peanut bar dressed in
creamy yogurt It provides
30 percent of your daily
protein needs to keep
you fueled and energized
throughout the morning
Itrsquos also an excellent
source of healthy
antioxidants including
vitamins A C and E Best
of all It tastes like peanut
butter fudge
NUTRITION DEETS
Calories 200
Fiber 1 gram
Protein 15 grams
Sugars 18 grams
CASCADIAN FARM ORGANIC CHOCOLATE CHIP CHEWY GRANOLA BARKnown for its array
of healthy morning
cereals Cascadian
Farm has taken some
of its best ingredients
and formed them into
a delicious chewy
granola bar USDA-
certified organic this
bar has 8 grams of
whole grains plus
semisweet chocolate
chips to satisfy your
morning sweet tooth
NUTRITION DEETS
Calories 140
Fiber 1 gram
Protein 2 grams
Sugars 9 grams
LIVE KINDTM
healthy habits start here
KINDreg is a registered trademark of KIND Management Inc
DATE 93015 CLIENT POT TRIM SIZE 8 x 105 APPROVAL INITIALDATETIME APPROVAL INITIALDATETIME
FILE NAME POT150331 PURPLE POTATO AD PREPARED BY Jake LIVE SIZE -25 all 1 ART DIRECTOR 4 PROD MGR
PUBISSUE Kroger Retail DEC INTERNAL ROUND R1 BLEED SIZE +25 2 COPYWRITER 5 PROJ MGR
FILE TYPE INDD CC 2015 CLIENT ROUND R1 LASER SCALE 100 3 COPYEDITOR 6 ACCOUNT MGR
NOTES
of the world
e 9 B E HO L D
of the world
e French ied em ied em ied em
e Irish ied em
e Irish ied em
boiled em em em
9B E HO L D
copy 2
015
Un
ited
Sta
tes
Po
tato
Bo
ard
A
ll ri
gh
ts r
ese
rved
copy
20
15 U
nit
ed
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rved
Get potatoes in the produce department to make Rainbow Potato Pancakes and thousands of other incredible dishesand thousands of other incredible dishes
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eatHot Potato
WHETHER YOU LIKE rsquoEM MASHED BAKED BOILED ROASTED OR GRILLED THESE POPULAR VERSATILE
VEGETABLES ARE SURPRISINGLY PACKED WITH POWER AND NUTRITION
RUSSETSMost widely used in the United States brown-skinned russets have a mild earthy flavor with a bit of sweetness A favorite use is baking resulting in a light fluffy center surrounded by a crispy roasted skin Russets are also good for mashed potatoes and pan-fried potatoes
WHITESMashing is a common use for these subtly sweet creamy all-purpose potatoes Their skin is so delicate you donrsquot even need to peel them even when mashing Also try grilling whites (whole or thickly sliced) to bring out a more full-bodied flavor or use them in soups or stews as they hold their shape well when tender
PURPLESBLUESWith a rich vibrant color and distinctively nutty taste cooked purples and blues are a great fit for potato salads as well as green salads Their moist firm flesh retains its shape and ranges from purple to lavender to almost white Theyrsquore delicious roasted but microwaving best preserves their color
REDSBecause their texture stays firm throughout the cooking process reds do well in soups and stews Keep the skin onmdashno need to peel themmdashto add color to any dish Slightly sweet with a smooth creamy always-tender texture reds are ideal for potato salads or creamy mashed potatoes
YELLOWSGrilling is a favorite use for yellows because it brings out their sweet caramelized flavor Plus the crispy golden skin enhances the dense buttery texture of the flesh This smooth texture also lends itself well to lighter versions of baked or roasted potatoes
livenaturallymagazinecom 19
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eat
Potato Power THIS SEEMINGLY HUMBLE SOMETIMES MALIGNED VEGETABLE IS REALLY A SUPERFOOD IN DISGUISE
DISH IT UP
The Good Stuff in SpudsOne medium-sized potato (53 ounces with skin) contains
Vitamin C A whopping 45 percent of your daily value helps prevent cellular damage aids iron absorption and may help support the bodyrsquos immune system
Potassium More than any vegetable or fruit (10 percent of your daily needs) including bananas sweet potatoes and broccoli encourages normal heart rhythm fluid balance and muscle and nerve function
Fiber 8 percent of your daily requirements (with the potato skin) improves digestion cholesterol and blood sugar levels
Vitamin B6 10 percent of your daily value necessary for carbohydrate and protein metabolism
+ Just 110 calories and no fat
Causa Morada
Heirloom Potato Salad with Roasted Shallot Vinaigrette
Baked Potato Doughnuts amp Apple Compote
SHOPPING FOR TATERSWhen buying potatoes look for clean smooth and firm-textured
spuds with no cuts bruises or discoloration See green on the
skin This is buildup of a chemical called solanine a natural reaction to the potato being exposed to too
much light Solanine produces a bitter taste and if eaten in large
quantity can cause illness So cut away any green portions before
cooking and eating
20 Winter 2016 Live Naturally
Gnocchi amp Spicy Marinara Sauce
Potato facts and tips courtesy of the United States Potato Board Learn more about these super tubers at potatogoodnesscom
STEP 1 After kneading gnocchi dough and cutting into smaller pieces flour a fork and place a piece of dough on fork
HOW TO FORM A PERFECT GNOCCHI
STEP 2 Press gnocchi dough down on fork tines with your thumb
STEP 3 Roll piece of dough down the fork to make ridges Voilagrave yoursquove created a perfect gnocchi
Repeat with all pieces
TURN THE PAGE FOR
THE FULL RECIPE
PETITES AND FINGERLINGS
These bite-sized spuds are smaller versions of their full-
sized cousins and come in a wide range of skin and flesh colors
The difference Because of their smaller size their flavors are more
concentrated and they cook more quickly Both petites and fingerlings are excellent when
roasted or in potato salads
TO PEEL OR NOT TO PEEL
While the skin contains about half of the potatorsquos dietary
fiber the majority of nutrients are found within the potato
itself If peeling use a vegetable peeler or sharp paring knife and
keep the peeling very thin to preserve nutrients that are found
close to the skin Yoursquoll get the most nutrients however when potatoes are cooked and eaten
with the skin on
livenaturallymagazinecom 21
eat DISH IT UP
Heirloom Potato Salad with Roasted Shallot Vinaigrette By Jasmine Smith
With a rainbow of potato types this is a colorful side dish Serves 4
1frac12 pounds petite red white and purple potatoes washed unpeeled and quartered
3 garlic cloves mincedfrac34 cup canola oil plus 2 tablespoons divided 2 shallots unpeeled frac14 cup red wine vinegar2 tablespoons honey2 tablespoons chives mincedSalt and pepper to taste
1 Preheat oven to 400deg Mix potatoes garlic and frac14 cup of canola oil Spread on a baking sheet Bake until potatoes are tender enough to pierce with a fork about 30 minutes
2 Meanwhile drizzle 2 tablespoons canola oil on shallots and wrap in aluminum foil Bake 15 minutes until tender Once cooked peel shallots combine with vinegar and honey in a blender blend to a liquid consistency Slowly pour remaining frac12 cup oil into blender on low speed until completely emulsified
3 Toss potatoes in the shallot vinaigrette with chives salt and pepper
Causa Morada By Jorge de la Torre
This Peruvian layered potato and chicken dish adds sky-blue creativity to your menu Serves 6
2 pounds purple potatoesFine sea saltfrac12 cup olive oilfrac14 cup lime juice freshly squeezed2 boneless skinless chicken breasts1 yellow onion whole1 carrot whole1 tablespoon chopped mint leavesfrac34 cup Greek yogurtfrac14 cup jalapenos finely choppedfrac12 cup celery minced frac12 cup red onion mincedBlack pepper to taste1frac12 cups semi-ripe avocados thinly sliced6 kalamata olives pitted
1 Place potatoes in a large saucepan Cover with cold salted water and bring to a boil Reduce heat and simmer until tender about 20 minutes Let cool
2 Peel potatoes and mash very finely in a large bowl Knead lightly with gloved hands (to avoid getting blue color on skin) slowly drizzling in olive oil until potatoes reach a doughlike consistency Add lime juice and season with salt Refrigerate about 2 hours
3 Put chicken onion carrot and mint into a large saucepan add just enough water to cover bring to a slow boil Cook until chicken is fork-tender about 20 minutes
4 Toss or compost whole onion carrot and mint Transfer chicken to a medium bowl Once cool shred chicken with fingers or a fork Mix in yogurt jalapenos celery and red onion Season to taste with salt and pepper Refrigerate until cold about 1 hour
5 Oil a 2-quart casserole Spoon half of the potato mixture into the casserole followed by chicken mixture and then remaining potato mixture Refrigerate until firm about 2 hours
6 Put a dollop of avocado dressing (recipe below) on each plate Slice and serve on dressing garnish with avocados and olives
CREAMY AVOCADO DRESSING1 ripe avocado3 tablespoons Greek yogurtSalt and pepper to taste
Mash all ingredients until smooth
Gnocchi amp Spicy Marinara Sauce By Michael Brooks
Who knew it was this easymdashand funmdashto make your own gnocchi Serves 4
GNOCCHI 3 large russet potatoes 1 tablespoon kosher saltGround black pepper to taste1 egg yolk beaten1 cup unbleached flour
1 Bake potatoes at 350deg for 45 minutes or until fork-tender Let potatoes cool peel them and then mash them in a medium-sized bowl
2 Gather 2 cups of mashed potatoes and form a well in the center Stir salt and black pepper into beaten yolk and pour into well
3 With both hands work mashed potato and egg together then gradually add flour until it turns into a dough Do not overknead
4 Dust a large cutting board or clean counter with flour Cut dough into six equal parts and roll into frac12- to frac34-inch thick ropes Slice ropes at frac12- to frac34-inch intervals
5 Flour a fork and press gnocchi along tines with thumb roll down to make ridges
6 Add gnocchi to boiling salted water cook until they float to the top 1ndash3 minutes
SAUCE3 tablespoons olive oil2 medium shallots minced4 garlic cloves minced2 roasted jalapeno peppers minced1 (28-ounce) can whole peeled tomatoes6 basil leaves thinly sliced1 teaspoon kosher saltfrac14 teaspoon black pepperParmesan cheese grated for garnish
1 Heat oil over medium-high heat in medium saucepan Add shallots and sauteacute until translucent add garlic and sauteacute 2 minutes
2 Add minced jalapeno and tomatoes and crush with a masher while in pan
3 Bring to a boil then lower to simmer for 15ndash20 minutes stirring every few minutes
4 Remove from heat Stir in basil and gnocchi Season with salt and pepper Top with parmesan if desired
To roast jalapenos Hold jalapeno with tongs over a gas burner flame until skin is blackened Or roast for 45 minutes at 350deg Let peppers sit 15 minutes then peel skin de-seed and mince
Baked Potato Doughnuts amp Apple Compote By Nicole Sandor
Potatoes are the stealth ingredient in this moist delicious doughnut Yields 12 doughnuts
DOUGHNUTS2 russet potatoesfrac12 teaspoon kosher salt1 cup all-purpose flour plus more for dusting1 cup whole-wheat flour1 teaspoon baking powderfrac14 teaspoon baking sodafrac12 teaspoon nutmeg1 teaspoon cinnamonfrac12 cup brown sugar3 tablespoons sugarfrac12 cup sour cream1 egg
1 Preheat oven to 350deg Line a baking sheet with parchment paper
2 In a medium pot boil potatoes with skins until fork-tender Drain excess water peel skins Mash the potatoes and let cool
3 In a medium bowl whisk together salt flours baking powder baking soda and spices
4 In a large bowl combine mashed potato sugars sour cream and egg
5 Add dry ingredients to potato mixture and beat until just incorporated Dough will be sticky Let dough rest for 10 minutes
6 Dust counter with all-purpose flour roll out dough to frac12-inch thickness Using a 3-inch circular cookie cutter punch holes from dough and line them up on parchment-lined baking sheet Take a 1-inch circular cookie cutter and punch holes in the dough center
7 Bake 12ndash13 minutes until donuts start to turn golden brown Remove from pan and cool on a rack Prepare topping
APPLE COMPOTE 2 tablespoons unsalted butter1 tablespoon brown sugar2 tablespoons agave nectar or honey2 cups apple juice1 apple diced in frac14-inch pieces1 tablespoon all-purpose flourWater as needed
1 In a small sauteacute pan melt butter and then add sugar creating a paste Add agave stir then add juice and apple Simmer 5 minutes
2 In a small bowl add water to flour a little at a time creating a slurry to prevent clumping
3 Slowly stir slurry into hot liquid cook until thickened Top doughnuts with compote
Optimum Wellness is excited to partner with Johnson amp Wales University Jorge de la Torre dean of culinary education at the Denver campus and a few of his star students developed these recipes Known as a recognized leader in culinary education JWU is changing the way the world eats For more information visit jwuedudenver
22 Winter 2016 Live Naturally
INT_129754_75265_Vans_Wellness_RESIZE_B_M_Ralphs_OLpdf 1 121415 1146 AM
reg trade copy 2015 Kashi Companytrade
Product selection varies by store
Italyrsquos never tasted so good
Briannascomcopy 2015 Del Sol Food Co Inc All rights reserved
OFF11$ any one (1) bottle of
Consumer Coupon void if transferred to any group fi rm or person prior to store redemption Coupon valid for items indicated any other use constitutes fraud may not be combined with any other offer One coupon per purchase of product(s) indicated Retailer This coupon will be redeemed for the face value plus 8cent handling provided terms of this offer have been complied with by the retailer and the consumer Any sales tax must be paid by the consumer Send to Del Sol Food Company Inmar dept 27271 1 Fawcett Dr Del Rio TX 78840 Cash Value 001cent Offer limited to one coupon per purchase of product(s) indicated Unauthorized reproduction prohibited Good only in the USA copy 2016 Del Sol Food Company Inc
EXPIRES041516
MANUFACTURERrsquoSCOUPON
Ingredients1 large homegrown tomato1 large avocado3-4 green onions chopped4 crispy bacon slices crumbled14 cup of sliced black olives14 cup of feta cheese (or cheese of your choice) BRIANNAS Italian Vinaigrette Dressing
Directions1 Slice tomato and arrange on a
plate in the shape of a star2 Slice avocado and place on top of
tomato slices3 Sprinkle onions olives and bacon
on top along with the cheese4 Drizzle desired amount of
BRIANNAS Italian Vinaigrette dressing on salad
5 Chill for 15 minutes - ENJOYServes 2
Italian Star SaladTry ThisTonight
69-0269-2015 Briannas Kroger live naturally-03Bindd 1 12415 605 PM
1 scoop Vega Protein amp Greens Vanilla
frac14 ndash frac12 cup unsweetened almond milk
1 cup frozen strawberries
frac12 frozen banana
2 Tbsp lemon juice
Blend an extra thick smoothie pour into bowl top with granola and fruit Enjoy with a spoon
Strawberry LemonSmoothie Bowl
ON ANY SMALL TUB OF VEGA PROTEIN amp GREENS
SAVE $5To Retailer Vega will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Vega Mandlik amp Rhodes PO Box 490 Dept 1215 Tecate CA 91980
To Consumer Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Coupon valid in-store only Only one coupon may be used on one tub per purchase One time use only Available in Ralphrsquos stores where Vega is sold Offer valid until 043016 ContactInquire within
MANUFACTURERrsquoS COUPON EXPIRES APRIL 30 2016
Eatmdashdonrsquot drinkmdashyour morning smoothie
DigiCodetrade Data FileACCOUNT 87272 MANDLIK RHODES INFORMATION SYSTEMS INCORDERED BY NICK ZAMUDIOPO NUMBER VEG 95554INVOICE NO 1508850( EPS via EMAIL )
Created on 12-1-15 at 151406by
SYMBOLOGY INCMaple Grove Minnesota 55369
763-315-8080
NOTICE This DigiCodetrade file is considered original artwork It must be inspected and approvedby the purchaser Use of this file confirms acceptance Any modification of this file through scalingor distortion is prohibited See back of the Symbology invoice for Limitation of Warranty
Encode 8110308387660009555435001100003160430SYMBOL HEIGHT 08576 NBAR 00104 BWA -0002095554 $5 off 1 any Vega Protein amp Greens tu
083876600-095554
livenaturallymagazinecom 25
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BUY IT AMYrsquoS INDIAN DAL CURRIED LENTIL In Indian cuisine dal means lentils peas or beans In Amyrsquos dal yoursquoll find all three mung dal beans organic black mung lentils green lentils and split yellow peas all in a mild curry base
MAKE IT BUY IT
Souped UpWHEN THE TEMPERATURES DIP THERE IS NOTHING MORE COMFORTING THAN A WARM BOWL OF SOUP WHETHER FROM YOUR OWN KITCHEN OR PREMADE SPOONFUL BY SPOONFUL THESE HEARTY HEALTHY OPTIONS WILL TAKE THE CHILL OFF AND FILL YOUR BELLY TOO BY KIMBERLY LORD STEWART
Chicken Tikka Masala SoupMAKE IT We dare you not to say ldquoMmmmmrdquo after your first bite of this take on an Indian favorite Serve with whole-grain naan or flatbread Serves 6ndash8
DIRECTIONS1 Heat oil over low heat in a large soup pot Add
onions and peppers sauteacute 15ndash20 minutes until soft2 Turn up heat to medium add garam masala
and sauteacute for 2 minutes Add garlic and ginger Stir and sauteacute for 1 minute Add sweet potatoes tomatoes and half of the chicken stock Fill tomato can halfway with water swish to remove tomato clinging to the can and add to the pot
3 Bring to a simmer and cook on low for 30 minutes until sweet potatoes are soft
4 Add tikka masala sauce garbanzos remaining chicken stock cauliflower and roasted chicken Bring back to a simmer and cook for 10 minutes until cauliflower is cooked Season with salt and pepper serve with a dollop of yogurt for each bowl
INGREDIENTS2 tablespoons canola oil 1 onion diced1 red pepper cored and
cubed2 teaspoons garam masala
spice blend2 cloves garlic minced1-inch knob fresh ginger
peeled and minced1 garnet sweet potato
peeled and cubed1 yellow sweet potato
peeled and cubed1 (28-ounce) can crushed
tomatoes32 ounces chicken stock
divided1 (16-ounce) jar tikka
masala sauce (try Kroger Private Selection)
1 (15-ounce) can garbanzo beans drained
frac12 small cauliflower stems removed cut into small florets
frac12 roasted chicken meat pulled off the bone
Salt and pepper as desiredGreek yogurt for garnish
Artichoke Leek and Potato Soup with Crispy ProsciuttoMAKE IT This no-cream leek and potato soup will please all palates Serve with a crusty whole-grain baguette and a salad to complete the meal Serves 6
INGREDIENTS3 large leeks2 tablespoons canola oil2 celery stalks1 (14-ounce) water-packed canned
artichoke hearts drained and chopped2 cloves garlic peeled1 teaspoon dried thyme6 large red potatoes washed and cut into
quarters8 cups vegetable brothSalt and pepper to taste 3 ounces prosciutto (optional)
DIRECTIONS1 Fill a large bowl with warm water Slice hairy ends off
the leeks and thinly slice the root stopping at the dark-green tops Place leeks in the warm water let sit for 10 minutes stirring occasionally to loosen any dirt Drain and rinse twice
2 Heat oil over low heat in a large soup pot Add drained leeks and celery sauteacute for 20 minutes until soft Add drained artichokes garlic and thyme Raise heat to medium and sauteacute for 2ndash3 minutes Add potatoes and broth bring to a soft boil and cook until potatoes are soft
3 Remove soup from heat and let sit for 15 minutes to cool Puree soup in batches in a blender or food processor until smooth Return pureed vegetables to the pot season with salt and pepper
4 For optional garnish place prosciutto on a parchment-lined baking sheet Place in a 375deg oven for about 5 minutes until crisp Serve on top of each bowl of soup
BUY IT IMAGINE ORGANIC CREAMY POTATO LEEK SOUPThis potato and leek soup is light and creamy with leeks onions potatoes and roasted garlic A blend of organic spices add an extra touch of flavor
eat MAKE IT BUY IT
26 Winter 2016 Live Naturally
BUY IT PACIFIC VEGETABLE LENTIL amp ROASTED RED PEPPER SOUPA combination of tender lentils fire-roasted peppers ripe tomatoes and black beans make this a hearty delicious soup loaded with fiber and protein
Cashew Butternut Squash Soup with Spiced MarshmallowsMAKE IT Warm baking spices give this otherwise traditional winter soup an added blanket of warmth The marshmallow garnish is optional but itrsquos a fun way to get your kids to eat their vegetables Serves 4ndash6
INGREDIENTS3 tablespoons extra-virgin
olive oil1 onion chopped1 carrot chopped1 celery stalk diced1 large shallot diced1 Honeycrisp apple peeled
cored and choppedfrac14 teaspoon ground cuminfrac14 teaspoon ground ginger1frasl8 teaspoon ground nutmeg1 medium butternut squash
peeled and cubed
frac12 cup raw cashews32 ounces vegetable stockfrac34 cup light canned coconut
milk6 large marshmallows one
per person cut in half to make two flat disks sprinkle each cut side with a light dusting of cayenne or cinnamon (optional)
DIRECTIONS1 Add olive oil to large soup pot on
medium heat Add onion carrot celery shallot and apple Sauteacute until golden brown about 10 minutes
2 Add cumin ginger and nutmeg Sauteacute for 3 minutes
3 Add squash cashews and stock Bring to a low boil and simmer until squash is soft
4 Let soup cool for about 30 minutes (or refrigerate)
5 Transfer soup in batches to a blender Puree each batch until smooth and return to pot Add coconut milk to thin out soup Reheat
6 Place spiced marshmallows in the bottom of each bowl and pour in the soup The heat will melt the marshmallows as they float to the top
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livenaturallymagazinecom 27
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5)
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Salad in Winter JUST BECAUSE THE WEATHER IS COLD IS NO REASON TO LET YOUR SALAD RECIPES HIBERNATE BY KIMBERLY LORD STEWART
HEALTHY KITCHEN
Grilled Mediterranean Caesar with Capers and Sun-Dried Tomatoes Pair this eggless Caesar salad with grilled salmon or steak and yoursquoll have an elegant meal in less than 30 minutes No yolk Serves 4
2 organic whole romaine hearts cut lengthwise
2 pounds salmon or flank steak
4 tablespoons capers16 sun-dried tomatoes (oil-
packed) drained and thinly sliced
sup1frasl₈ red onion thinly sliced 1 lemon cut into quarters
DRESSING1 garlic clove crushed1 tablespoon lemon juicesup1frasl₃ cup plain 2 Greek yogurt1 teaspoon Dijon mustard1 teaspoon Worcestershire
sauce1 tablespoon white wine
vinegar frac12 cup grated Parmesan
cheese divided frac14ndashfrac12 cup extra-virgin olive
oilSalt and pepper to taste
1 Prepare dressing Place garlic lemon juice yogurt mustard Worcestershire sauce and white wine vinegar in a blender or small food processor Process until smooth Add half the cheese and pulse until mixed in Start with frac14 cup olive oil and puree until smooth Add more if necessary to thin out dressing Season with salt and pepper to taste
2 Brush cut lettuce halves and fish or steak on both sides with dressing
3 Grill salmon or steak on an outside grill or in a hot skillet on your stovetop to desired internal temperature During the last 2 minutes of grilling place the lettuce cut side down on the grill or in another skillet grill until lightly browned
4 Place lettuce on a plate grilled side up Garnish with capers sun-dried tomatoes and red onion Serve with the meat or fish Drizzle both with the remaining dressing Serve with extra lemon
Thai Glass Noodle and Edamame SaladThese noodles go by different namesmdashglass vermicelli rice cellophane or rice stick noodles No matter the name rice noodles are a fun way to get kids to eat their vegetables Serves 4
2 cups frozen shelled edamame1 (8-ounce) package glass rice noodles2 cups finely shredded purple cabbage1 tablespoon sesame oil1 cup sugar peas or snow peas sliced1 cup shredded carrots1 red pepper thinly sliced13 cucumber cut in half down the middle
sliced into moons2 green onions thinly sliced frac12 bunch cilantro chopped12 cup roasted peanuts chopped2 cups cooked chicken breast shredded
DRESSING2 tablespoons sweet chili sauce 2 tablespoons rice vinegar1 lime juiced2 tablespoons soy saucefrac12 teaspoon ground ginger 4 tablespoons peanut butterWater Sriracha sauce to taste
1 Bring a large pot of water to a boil Add the edamame and stir When the water returns to a boil add the noodles Remove from the heat and let sit for 6 minutes Add cabbage to noodles and hot water to soften Stir and let sit for 2 minutes Immediately drain in a colander and pat dry with a towel
2 Place in a serving bowl and add sesame oil Toss lightly to coat the noodles and vegetables
3 Add remaining vegetables cilantro peanuts and chicken
4 Whisk dressing ingredients If too thick add a little water to thin it out Season with Sriracha sauce as desired
5 Dress salad and stir gently to coat well
Greens are good but think about adding more color to your plate with red leaf
lettuce red radicchio and shredded purple
cabbage
28 Winter 2016 Live Naturally
Roasted Root Vegetables with Arugula Oven-roasting brings out the sweetness in winter vegetables Any winter vegetables will do so experiment with your favorites Try to cut all of the vegetables the same size so they cook evenly Serves 4
1 parsnip peeled cut lengthwise into quarters and again in 2-inch bars
2 carrots peeled cut like the parsnip 1 sweet potato peeled cut into 2-inch
pieces1 onion peeled cut into eighths 1 bunch small beets (any color) peeled
cut into eighths 2 apples peeled cut into eighths sup1frasl₃ cup extra-virgin olive oil2 teaspoons dried thymeKosher salt and pepper to taste4ndash5 cups arugula 3 ounces strong blue cheese
DRESSINGfrac14 cup apple cider vinegarfrac34 cup extra-virgin olive oil 2 tablespoons maple syrup sup1frasl₈ teaspoon dried mustard (or frac12
teaspoon Dijon mustard) Salt and pepper to taste
1 Preheat oven to 425deg Line a large baking sheet with parchment paper Place vegetables and apples in a single layer on baking sheet Drizzle with oil and season with thyme Stir to coat well Season with salt and pepper
2 Bake for 30ndash40 minutes until vegetables are tender
3 Remove from oven and transfer to a cool baking sheet Refrigerate to bring to room temperature (about 15 minutes)
4 Whisk dressing ingredients together 5 Divide arugula on salad plates Top
with roasted vegetables and blue cheese Spoon dressing over salad and serve
Pink Shrimp and Citrus Medallion SaladAfter one bite of this seaside main-dish salad yoursquoll forget itrsquos winter Serves 4
1 large head butter lettuce washed dried torn into bite-size pieces
2 bunches baby bok choy washed torn into bite-size pieces
4 fresh mint sprigs divided 5 fresh dill stems divided2 naval or blood oranges2 pink grapefruitssup1frasl₃ English cucumber thinly sliced1 ripe avocado pitted peeled cut
into 8 segments1frac12 pounds cooked peeled shrimp
DRESSINGfrac12 cup avocado oil1 lemon juiced1 tablespoon white wine vinegar2 teaspoons agaveSalt and pepper to taste
1 Gently toss lettuce and bok choy in a bowl Set aside
2 Remove mint leaves from the stems Sprinkle half on the salad Chop the rest and set aside Chop the dill leaves put half on the salad Set the rest aside
3 Cut away the peel and white pith from the oranges and grapefruits Cut out the segments set aside Reserve the orange and grapefruit membrane insides
4 Squeeze the juice from what is left of the orange and grapefruit insides into a small bowl Add avocado oil lemon juice vinegar agave and reserved mint and dill Whisk and season with salt and pepper
5 Retoss the salad and place greens on dinner plates Top each with cucumbers avocado citrus segments and shrimp Dress and serve
Remember oil and water donrsquot mix
Lettuce greens need to be dried well so the dressing wonrsquot
slide off
livenaturallymagazinecom 29
B y now yoursquove seen the headlines Cocoa is good for you
Deep within that scrumptious chocolate bar or frothing cup of hot cocoa rest power-ful bioactive compounds called flavanols
(also present in berries tea and wine) linked to everything from preventing heart attacks and dementia to stabilizing blood sugar and boosting sports perfor-mance But before you sink your teeth into another candy bar consider this To get enough cocoa flavanols (600 to 750 mg daily) to prompt such probable health benefits yoursquod have to eat as much as 1000 calories of dark chocolate or many thousands of calories of sugar-and-fat-loaded milk chocolate each day
ldquoThe evidence is very promising that cocoa flavanols could reduce risk of heart disease and other disordersrdquo notes cocoa researcher JoAnn Manson MD chief of the
Division of Preventive Medicine at Brigham and Womenrsquos Hospital in Boston ldquoBut we wouldnrsquot recommend trying to obtain large quantities by simply eating more chocolate The added calorie intake would be too highrdquo
Instead she and other nutrition experts suggest this Try to consume cocoa in as pure a state as possiblemdashas unsweetened cocoa powder cacao nibs or sparing amounts of high-quality dark chocolatemdashand incorporate its earthy savory taste into a variety of meals
ldquoWe are talking about a nutrient-dense phytochemical-rich food that can be eaten in breakfasts desserts and every way in betweenrdquo says registered dietitian Matt Ruscigno coauthor of Superfoods for Life Cacao (Fair Winds 2014) a cookbook that features everything from smoothies to sandwiches quinoa and lasagna ldquoToday in the Western world it has unfortunately become mostly just a candy bar But it has so much more to offerrdquo Ruscigno says
FOR THE LOVE
OF COCOA
HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT OVERDOSING ON SWEETS
BY LISA MARSHALL
30 Winter 2016 Live Naturally
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livenaturallymagazinecom 31
FROM BITTER BEAN TO SINFUL BARAs far back as 3000 BC chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao aka cocoa tree to make a fermented alcoholic drink says Santa Fendashbased chocolate historian Mark Sciscenti By around 2000 BC residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency Mayans and Aztecs dried and roasted the beans mixed them into a paste with cornmeal and spices and crumbled them into water for an ancient often cold chocolate beverage reserved for religious ceremonies medicinal treatments and elite treats ldquoIts consumption was pretty much the exclusive right of the rulers the priests and the warriorsrdquo Sciscenti says
Notably absent was sugar leaving those early cocoa drinks with a bitter taste Only in the late 1500s when cacao beans made their way to Spain did people start adding mild sweeteners By the 1700smdashafter the French and Italians piled on a little more sugarmdashhot chocolate had become a European luxury item lauded for its energy-
boosting and aphrodisiac properties It would take another century until in the mid-1800s inventor Joseph Fry developed the first chocolate bar
Today according to market research firm Mintel the average American eats about 95 pounds of chocolate each yearmdashthe vast majority of it milk chocolate Thatrsquos too bad says Sciscenti because all of that added milk and sugar negates many of the health benefits that come from cocoa
The good news Traditional uses of cocoa have been enjoying a renaissance with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats
ldquoI love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it hasrdquo says registered dietitian and chef Sara Haas ldquoIt makes a great platform for savory recipes and adds interest to dishes (like beef chicken or duck) that are otherwise a little one-noterdquo
SHU
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FOR THE LOVE OF COCOA
GLOSSARY COCOA VS CACAOCACAO BEANS The dried fatty seed of the fruit of the Theobroma cacao tree Some vegans and raw foodists eat them raw for snacks but they are very bitter If you are expecting a ldquochocolaterdquo taste yoursquore in for a surprise
CACAO NIBS Cracked shelled cacao beans usually roasted but sometimes available raw Have a bitter taste like cacao beans None of the inherent cocoa butter has been removed so they are high in good fat
CACAO POWDER Not to be confused with cocoa powder cacao powder is made from grinding down the shelled cacao bean Sometimes raw sometimes roasted Unlike cocoa powder in which the cocoa butter has been removed it is high in fat and has a full-bodied texture
COCOA LIQUOR The paste made from ground roasted shelled and fermented cacao beans This is what is referred to as ldquopercent cacaordquo on food packaging
COCOA BUTTER When cocoa liquor is pressed and the cocoa solids are removed slightly more than half of the remaining product is the cacao fat or cocoa butter It is 100 percent fat and is used in foods and cosmetics
COCOA POWDER What is left after the cocoa butter has been removed from the liquor Cocoa powder is one of the most recognized and used forms of cacao
CHOCOLATE Cocoa liquor plus cocoa butter plus sugar The percentage of cocoa liquor in chocolate determines how ldquodarkrdquo it is (Milk chocolate which also includes milk products typically contains around 10ndash12 percent cocoa liquor White chocolate contains about 20 cocoa butter plus sugar and dairy ingredients Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients)
32 Winter 2016 Live Naturally
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HY
AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings
frac12 cup raw cacao powder or nibs
3 cups water1 teaspoon fresh or dried
minced chili pepper or to taste
1 cinnamon stick crushedPinch of salt1 vanilla bean
1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor
2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm
CREDIT SUPERFOODS FOR LIFE
CACAO BY MATT RUSCIGNO RECIPE
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best
200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)
livenaturallymagazinecom 33
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RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
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livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
SHU
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(4
)
Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
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DO NOT PRINT THIS SLUG
Fn 798515-BB-CPN
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ColorsCMYK
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coupons weekly ads and rewards directly to your Shoppers Card and tie the
savings to your personal shopping list
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40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
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yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
de
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1001
7077
0000
1231
0014
0100
SYM
BOL
HEI
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8576
NBA
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010
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+ ge
t $1
off
517
077
1001
32
0017
077-
0000
12
from the editor
livenaturallymagazinecom 1
Give It a TryWHEN I WAS ABOUT 6 YEARS OLD my family and I visited close friends who own a farm in upstate New York They had a beautiful vegetable garden and also were raising a variety of animals from cows and pigs for meat to chickens for eggs and goats for milk
One morning I sat down for breakfast to a bowl of cornflakes My ldquoAuntrdquo Susan poured the milk and I dug in with my spoon for a bite I was in for a surprise Instead of the cowrsquos milk that I was used to on my cereal at home Susan had poured on fresh goatrsquos milk My taste buds werenrsquot happy and I opted for toast instead
I have used this story for years to politely decline appetizers or dishes with goat cheese Itrsquos a flavor that I just canrsquot seem to enjoy That said I have successfully overcome a number of other food dislikes over the years How Simply by giving them a try every now and again
The world is full of foods and flavors that are beloved by some and not so loved by others According to the Monell Center in Philadelphia a nonprofit science institute that researches the senses of taste and smell our individual genetics cause us to react differently to various flavors We are also predisposed to like foods that our mothers ate while pregnant Irsquom pretty sure my mom didnrsquot drink goatrsquos milk
In this new year I encourage you to give another shot
to something that yoursquove scrunched your nose at in the past To get you started visit our new column aptly named ldquoTRYrdquo on page 40 where wersquoll introduce food combinations that may seem not so tasty at first but once you give them a chance your taste buds may change your mind Also read this monthrsquos feature ldquoFor the Love of Cocoardquo (page 30) which might inspire you to experiment with this flavorful superfood in more savory versus sweet recipes
Variety is as they say the spice of lifemdashand itrsquos healthy for you too By trying different foods with different flavors and from different food groups you can create a more balanced and nutritious diet As you embark on a quest toward a healthier you in 2016 make trying (and re-trying) new foods part of the great adventure
Rebecca Heaton Editor
11
contents
25
1419
30
CLO
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E F
RO
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AR
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LUSS
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2)
AA
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COVER PHOTOGRAPHY BY AARON COLUSSI STYLE BY ERIC LESKOVAR2 Winter 2016 Live Naturally
38
volume 04 issue 01 winter 2016
departments
begin
05 How recycling food and packaging can make landfills a thing of the past PLUS crunchy crackers the latest food trends beautiful beets and cooking with cast iron
eat19 HOT POTATO
This versatile vegetable is full of good nutrition and flavor Try innovative recipes courtesy of the budding chefs at Johnson amp Wales University
25 MAKE IT BUY IT Got a winter chill Wersquove come up with super soups to simmer on the stovetop and warm your belly
28 SALAD IN WINTER Just because itrsquos cold outside doesnrsquot mean you canrsquot eat lettuce Add a little color to the season with one of our seasonal salads
boost37 CHAMOMILE
It can fight whatrsquos ailing you
BY KELLEE KATAGI
38 DO YOUR HEART GOOD Six supplements to support heart health BY RADHA MARCUM
try40 BLACK BEAN BROWNIES
Yoursquod never guess these rich velvety chocolate treats contain a can of black beans
feature30 FOR THE LOVE OF COCOA
Much more than a candy-bar ingredient this heart-healthy superfood can be eaten in breakfasts desserts and every way in between BY LISA MARSHALL
CocoaViareg daily cocoa supplement delivers the highest concentration of cocoa flavanols which are scientifically proven to promote a healthy heart by supporting healthy blood flowdagger
daggerThis statement has not been evaluated by the Food and Drug Administration This product is not intended to diagnose treat cure or prevent any disease
regtrade Trademarks copy Mars Incorporated 2016 Flavanol content determined by
AOAC Official MethodSM 201224
NOT ALL COCOA IS CREATED EQUALtradeHow to get your heartrsquos daily 375mg of cocoa flavanols
STAY YOUtrade
720 CALORIES 47g FAT
Bars of a Leading Dark Chocolate4
1810 CALORIES 111g FAT
Bars of a Leading Milk Chocolate9
25 CALORIES 05g FAT
1 CocoaViareg Dark Chocolate Unsweetened Sachet
10 CALORIES 0g FAT
3 CocoaViareg Vegetarian Capsules
SAVE $500on CocoaViareg 10-count Unsweetened Dark Chocolate stick packs amp 60-count capsules
Product selection varies by store
MANUFACTURERrsquoS COUPON EXPIRATION 43016
CONSUMER Limit one coupon per purchase on product(s) indicated You pay sales tax if any Not to be combined with other offers or discounts unless authorized by Mars Symbioscience MAXIMUM VALUE $500 Void if altered transferred sold reproduced or exchanged RETAILER Mars Symbioscience will reimburse you for the face value of the coupon plus $14 handling if submitted in compliance with Mars Symbioscience Coupon Redemption Policy - M1 available upon request incorporated herein by reference Valid only in USA Void where prohibited taxed or restricted by law Cash value 1100 of one cent Send coupon to Mars Chocolate North America PO Box 880499 El Paso TX 88588-0499 regTM Trademarks copy Mars Incorporated 2016
SAVE $1
OLD-WORLD FLAVORTHE ALL-NATURAL WAY
DISCOVER
Introducing Gallo All Natural Italian Dry Salame and All Natural PepperoniArtisan crafted with a select blend of herbs and spices our all natural
salame and pepperoni is free of nitrates free of MSG free ofadded hormones mdash and full of old world flavor Give it a try
on ONE (1) Gallo All NaturalSalame or Pepperoni
CONSUMER Limit one coupon per purchase per transaction Void if copied or altered No digital representations Misuse constitutes fraud Good only in the USA Cash Value 1100th of 1cent RETAILER The Hillshire Brands Company will reimburse face value of coupon plus 8cent handling provided it is redeemed in compliance with our Coupon Redemption Policy available at wwwnchmarketingcom Retailer must present invoices verifying stock purchases are consistent with redeemed coupons upon request Misuse constitutes fraud Void where prohibited taxed licensed or restricted by law Redeem by mailing to The Hillshire Brands Company PO Box 880952 El Paso TX 88588-0952 copy2015 The Hillshire Brands Company
FPOMANUFACTURERrsquoS COUPON EXPIRES 43016
CONSUMER Limit one coupon per purchase per transaction Void if copied or altered No digital representations Misuse constitutes fraud Good only in the USA Cash Value 1100th of 1cent will reimburse face value of coupon plus 8cent handling provided it is redeemed in compliance with our Coupon Redemption Policy available at wwwnchmarketingcom Retailer must present invoices verifying stock purchases are consistent with redeemed coupons upon request Misuse constitutes fraud Void where prohibited taxed licensed or
FPOFPOFPO
INT_XXXXXX_75267_Gallo_Kroger_WellnessMag_R2_M_X1apdf 1 111815 417 PM
SAVE $1
OLD-WORLD FLAVORTHE ALL-NATURAL WAY
DISCOVER
Introducing Gallo All Natural Italian Dry Salame and All Natural PepperoniArtisan crafted with a select blend of herbs and spices our all natural
salame and pepperoni is free of nitrates free of MSG free ofadded hormones mdash and full of old world flavor Give it a try
on ONE (1) Gallo All NaturalSalame or Pepperoni
CONSUMER Limit one coupon per purchase per transaction Void if copied or altered No digital representations Misuse constitutes fraud Good only in the USA Cash Value 1100th of 1cent RETAILER The Hillshire Brands Company will reimburse face value of coupon plus 8cent handling provided it is redeemed in compliance with our Coupon Redemption Policy available at wwwnchmarketingcom Retailer must present invoices verifying stock purchases are consistent with redeemed coupons upon request Misuse constitutes fraud Void where prohibited taxed licensed or restricted by law Redeem by mailing to The Hillshire Brands Company PO Box 880952 El Paso TX 88588-0952 copy2015 The Hillshire Brands Company
FPOMANUFACTURERrsquoS COUPON EXPIRES 43016
CONSUMER Limit one coupon per purchase per transaction Void if copied or altered No digital representations Misuse constitutes fraud Good only in the USA Cash Value 1100th of 1cent will reimburse face value of coupon plus 8cent handling provided it is redeemed in compliance with our Coupon Redemption Policy available at wwwnchmarketingcom Retailer must present invoices verifying stock purchases are consistent with redeemed coupons upon request Misuse constitutes fraud Void where prohibited taxed licensed or
FPOFPOFPO
INT_XXXXXX_75267_Gallo_Kroger_WellnessMag_R2_M_X1apdf 1 111815 417 PM
SEA
N P
AR
SON
S
Growth Without WasteHOW RECYCLING CAN HELP MAKE LANDFILLS A THING OF THE PAST BY REBECCA HEATON
WHAT IF WE COULD LIVE IN A WORLD where all or almost all of our trash could be reused That is a goal of the Sustainable Packaging Coalition (SPC) A project of GreenBlue a nonprofit that helps businesses employ more sustainable practices the SPC strives to help its members create packaging systems that encourage economic prosperity and are ldquomade to be made againrdquo as part of a circular economy GreenBlue executive director and SPC director Nina Goodrich explains
What is a circular economy
Itrsquos about keeping items in motion instead of dumping them in a landfill For example food waste can be composted and put back into the soil to grow more food Plastics can be reused in other plastic products construction materials even clothing A circular economy is restorative and regenerative by design I believe in the power of the circular economy to provide economic growth without waste Recycling is a piece of this because your waste can be someone elsersquos starting material
One of SPCrsquos flagship programs is called How2Recycle
Tell us more about it
How2Recycle is an iconic label that clearly communicates recycling instructions to consumers Knowing how to recycle a package or knowing if itrsquos even recyclable can be confusing to consumers so this labeling system makes it easy to understand We are excited to see that a growing number of big-name brands like Kelloggrsquos General
Mills and Pepsi are starting to use the How2Recycle label on their packaging Companies like UPS FedEx and the US Postal Service are also using it they deliver a lot of packaging
What can consumers do to get more companies to
use sustainable packaging
Contact and encourage your favorite brands to use sustainable recyclable packaging and to include the How2Recycle label There is nothing better than a consumer saying ldquoI like this this label makes it easy for me to understand how to recyclerdquo We want to see the How2Recycle label on all packaging thatrsquos our push over the next year Here in the US we have low overall recycling rates about 34 percent But things like corrugate paperboard PET bottles aluminum cans washing-liquid jugsmdashthese are super-easy to recycle
For more on the SPC and its How2Recycle program visit
sustainablepackagingorg
begin
GreenBluersquos Nina Goodrich would like to see
the How2Recycle label on all packaging
livenaturallymagazinecom 5
DO NOT PRINT THIS SLUG
Fn 14-BB-1085-AD-LAYRef 14-BB-1033rs-AD-LAY
YOGA JOURNALMARCH 2015
PAGE 1Full Page
Trim Size 8375 x 10875rdquoLive Area 7625 x 10125rdquoBleed Area 8625 x 11125rdquo
Layout 12315
FontsGothamHelveticaLouisiana
ImagesYoga Woman on Paddle BoardFotosearch k15671603Royalty Free $9900Purchased by TA 121214
Products57415
ColorsCMYK
Printed 100
30Possibility
40NaturalAbility
30Flexibility
You look good you feel good and with a Balance Barreg yoursquore ready for anything Balance Barreg comes in avariety of delicious fl avors with the perfect 40-30-30 nutritional balance to give you lasting energy for all your daily adventures So live life to the fullest today and get ready to love tomorrow
Lifersquos Better with Balance
copy2015 Balance Bar Company 798415BB-GGwwwBalancecom
798415-BB-ADindd 1 121015 1010 AM
RW Garcia3 Seed Harvest Crackers
Nut- or Seed-based
Blue Diamond Almond Nut Thins
Real almonds (one of just six ingredients) give these crackers both a delicious flavor and a nutritional boost including 3 grams of protein per serving And knowing there arenrsquot any added sugars or artificial flavors will make them taste that much better
ldquoJust the right amount of saltyrdquo
Simple Truth Simple Truth Rosemary amp Olive Multigrain Crackers
Multigrain
Kashi Original 7 Grain Snack Crackers
The seven whole grains in these hearty crackers provide 3 grams of fiber per serving which is 11 percent of your daily needs and way more than most crackers provide Plus they just taste great
ldquoHints of both salty and sweetrdquo
COMPAREbegin
Crackers au Naturel WHEN YOU CRAVE A CRUNCH THESE HEALTHIER CRACKERS WILL SATISFY BY KELLEE KATAGI
WHETHER PAIRED WITH CHEESE on a party tray or as a standalone munchie crackers are a snacking staple Too often though they deliver empty calories devoid of
any healthy ingredients With these selections you can upgrade your cracker stash to make it not just good for your palate but better for the rest of your body too
Bonus points
for
GLUTEN-FREESOY-FREEV VEGAN OG ORGANICDAIRY-FREE
Our pick
Why we like it
Our testers
say
Also try Simple Truth Organic Cheese Squares
Organic
Simple Truth Organic Stoneground Wheat Crackers
These cracker squares earn a thumbs up both for whatrsquos in themmdashwholesome organic ingredients including whole-wheat flour and wheat germmdashand for whatrsquos not hydrogenated oils and artificial preservatives flavors or colors
ldquoRich buttery taste with just the right amount of saltrdquo
Gluten-free
Blue Diamond Hint of Sea SaltNut Thins
Glutino Original Gluten-Free Crackers
Glutino uses non-GMO corn to deliver a simple crunchy party-perfect cracker thatrsquos 100 percent safe for anyone whorsquos gluten-free Plus it incorporates organic palm oil and steers clear of trans fats
ldquoA perfect pairing for dips or cheeserdquo
Cheese
Blue Diamond Almond CheddarNut Thins
Three reasons we love this healthier take on cheese crackers all-organic ingredients natural coloring and 0 grams of added sugars And as with all Simple Truth products theyrsquore free from 101 suspicious ingredients
ldquoThe mild cheese flavor makes for a broader appealrdquo
Simple Truth Organic Cheese Squares
OG
6 Winter 2016 Live Naturally
OG V
DO NOT PRINT THIS SLUG
Fn 14-BB-1085-AD-LAYRef 14-BB-1033rs-AD-LAY
YOGA JOURNALMARCH 2015
PAGE 1Full Page
Trim Size 8375 x 10875rdquoLive Area 7625 x 10125rdquoBleed Area 8625 x 11125rdquo
Layout 12315
FontsGothamHelveticaLouisiana
ImagesYoga Woman on Paddle BoardFotosearch k15671603Royalty Free $9900Purchased by TA 121214
Products57415
ColorsCMYK
Printed 100
30Possibility
40NaturalAbility
30Flexibility
You look good you feel good and with a Balance Barreg yoursquore ready for anything Balance Barreg comes in avariety of delicious fl avors with the perfect 40-30-30 nutritional balance to give you lasting energy for all your daily adventures So live life to the fullest today and get ready to love tomorrow
Lifersquos Better with Balance
copy2015 Balance Bar Company 798415BB-GGwwwBalancecom
798415-BB-ADindd 1 121015 1010 AM
SHU
TT
ER
STO
CK
(LE
FT 2
)
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
TRY THISSIMPLE TRUTH ORGANIC
CINNAMON amp CRANBERRY
INSTANT CHIA OATMEAL
Donrsquot have time to cook up a pot of oatmeal No problem This 100 percent whole-grain cereal cooks up in minutes Just add hot water With 16 percent of daily fiber needs in each serving plus cranberries chia seeds and a touch of cinnamon itrsquos a tasty healthy and filling way to start the day
FOUND EXCLUSIVELY at King Soopers and City Market stores all Simple Truth products come with a guarantee called ldquoFree From 101rdquo ensuring that they donrsquot contain any of 101 artificial ingredients such as aspartame calcium bromate or azodicarbonamide (see 9 below) View the full list at simpletruthcom
101 INGREDIENTS YOU WONrsquoT FIND IN SIMPLE TRUTH9 AZODICARBONAMIDE
Say this chemicalrsquos name 10
times fast Most often found in
commercially baked bread to
whiten flour and maintain bread
texture azodicarbonamide is
also a common ldquoingredientrdquo in
yoga mats and shoe rubber
Although the FDA considers small
amounts safemdashthe allowable
level is 45 parts per million in
doughmdashazodicarbonamide has
been linked to respiratory issues
allergies and asthma
FREE FROM 101Trend WatchFOOD NEWS THATrsquoS GOOD TO KNOW
A SEA OF SEAWEEDIt has grown well beyond sushi Seaweed is going mainstream in many more forms seaweed snacks seaweed chips seaweed crackers Whatrsquos the buzz This dark-green superfood is a low-calorie source of protein and fiber is richer in trace minerals and vitamins than kale and contains all kinds of goodness including vitamin C iodine and antiviral antibacterial and anti-inflammatory properties
PALEO + VEGAN = PEGANA compromise between two popular dietsmdashpaleo (meats nuts fish vegetables) and vegan (fruits vegetables grains)mdashthe ldquopeganrdquo diet allows for 75 percent fruits and vegetables with the other 25 percent filled with organic animal protein healthy whole grains lentils and high-quality fats such as nuts coconut and avocados So whatrsquos the benefit Peganism has the potential to lower cholesterol and decrease diabetes risk according to experts like Mark Hyman MD author of 10-Day Detox Diet Cookbook
TWO REASONS TO EAT FERMENTED FOOD
1 Foods with live culturesmdashaka fermented foodsmdashencourage good bacteria in your
tummy Foods like yogurt sauerkraut tempeh miso and kimchi and drinks like kombucha contain naturally occurring probiotics which encourage growth of good bacteria to keep your gut happy
2 A recent psychological study suggests that probiotics in fermented foods can ease social
anxiety How More good bacteria in your belly mean less irritation and inflammation so your tummy feels better your mood is better and you experience less anxiety stress and depression
$250ndash$500 million in sales2014 newhope360com
25animal protein whole grains amp
healthy fats
75plants
Kimchi is a fermented Korean dish
made with vegetables and spices
8 Winter 2016 Live Naturally
SHU
TT
ER
STO
CK
(T
OP
) C
OO
KIE
AN
DK
AT
EC
OM
International Year of PulsesPLEDGE YOUR ALLEGIANCE TO THESE VERSATILE SUPERFOODS
1 large head of cauliflower sliced into bite-sized florets
3ndash4 tablespoons olive oil dividedSalt and freshly ground black
pepper to taste1 cup chopped yellow or white
onion2 large garlic cloves pressed or
minced2 tablespoons tomato pastefrac12 teaspoon ground cuminfrac12 teaspoon chili powderfrac34 cup brown lentils picked over for
debris and rinsed2 cups vegetable broth or water8 corn tortillasfrac12 cup packed fresh cilantro leaves
CHIPOTLE SAUCEsup1frasl₃ cup mayonnaise2 tablespoons lime juice2ndash3 tablespoons adobo sauce
(from a can of chipotle peppers) or chipotle hot sauce to taste
Salt and freshly ground black pepper to taste
1 Preheat oven to 425deg Toss cauliflower with 2ndash3 tablespoons olive oil Season with salt and pepper and arrange in a single layer on a large baking sheet Roast 30ndash35 minutes tossing halfway until florets are deeply golden on the edges
2 Warm 1 tablespoon olive oil in a medium-sized pot over medium heat Sauteacute onion and garlic with a dash of salt for 5 minutes until onions are softened and translucent Add tomato paste cumin and chili powder and sauteacute for another minute stirring constantly Add lentils and vegetable broth or water Raise heat and bring mixture to a gentle simmer Cook uncovered for 20ndash35 minutes
until the lentils are tender Reduce heat as necessary to maintain a gentle simmer When ready to assemble tacos drain off any excess liquid then cover and set aside
3 To prepare chipotle sauce whisk together all ingredients and set aside
4 To assemble tacos warm tortillas individually in a pan over medium heat Top each tortilla with lentils cauliflower a drizzle of chipotle sauce and a generous sprinkle of chopped cilantro
Recipe by Cookie and Kate blog courtesy of USA Dry Pea
and Lentil Council
THE UNITED NATIONS has declared 2016 to be the International Year of Pulses The moniker ldquopulsesrdquo refers to the edible dried seeds of legumesmdashdry peas beans lentils and chickpeas Pulses are good sources of protein fiber minerals and antioxidants and they play an important role in health sustainability and food security around the world
Beginning this month consider taking the ldquoPulse Pledgerdquo and commit to eating pulses in any form at least once a week throughout 2016 By taking the pledge at pulsepledgecom you will gain access to tasty recipes meal plans and more Herersquos an easy way to start
Roasted Cauliflower and Seasoned Lentil TacosMakes 8 tacos
livenaturallymagazinecom 9
ILLU
STR
AT
ION
S B
Y G
EO
RG
E R
ET
SEC
K
Cut Above the RestA SIMPLE KNIFE TECHNIQUE FOR SAFE SLICING
FLIP ON A COOKING SHOW and yoursquoll see TV chefs wielding sharp shiny knives chopping foods at lightning speed Knowing good knife skills makes meal prep faster more enjoyablemdashand safer ldquoTherersquos a good reason why the very first class any culinary student takes is knife workrdquo says J Kenji Loacutepez-Alt managing culinary director of Serious Eats and author of The Food Lab Better Home Cooking Through Science (WW Norton 2015) ldquoCooking without mastering the basic strokes is like trying to run without knowing how to tie your shoesrdquo
HOW TO HOLD A KNIFE
The first step to good knife skills is properly gripping
your knife You can hold a knife in a Handle Grip
with all your fingers behind the bolster (the junction
between the knife blade and handle) Or try the
Blade Grip Rest your thumb and forefinger in front
of the bolster directly on the blade This grip might
take practice but it can offer better control and
balance when slicing and chopping
THE SLICE
CREATE a flat stable surface for your food to rest
on by slicing it in half or slicing off a thin section
of its face Hold the food steady with your non-
knife hand curling your fingers into a claw
HOLD THE TIP of the blade against the cutting
board with the knife angled upward the flat
side resting against your knuckles With the
blade tip in constant contact with the cutting
board pull the knife backward slightly until the
blade slices into the food
CONTINUE by pressing downward and forward
using the full length of the blade to slice through
your food Repeat using a circular motion and
keeping the blade tip against the board at all
times Use your ldquoclawedrdquo fingers to slowly push
the food for each slice
Keep the blade tip in constant contact with the cutting board while slicing
Hold food steady curling your fingers into a claw
HANDLE GRIP
BLADE GRIP
Bolster
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
10 Winter 2016 Live Naturally
SHU
TT
ER
STO
CK
Cooking in Cast Iron4 REASONS TO USE THIS STURDY COOKWARE
3
HOLDS HEATMade of dense metal cast iron heats slowly and then holds its heat so food cooks quickly and evenly
4
IS VERSATILE Cast iron is oven-safe so cook in it on your stovetop or use for baking such as cornbread
1
LASTS FOR DECADESCast-iron pans are durable if well cared for Itrsquos best to clean your pan right after use Wash by hand with a bit of soap and sponge or stiff brush Rinse and dry the pan over low heat on the stovetop
2
HAS HEALTH BENEFITSIf your cast-iron pan is well seasoned you can cook with less oil because the pan is already coated You also get a bit of iron in your food from the pan
GOT RUST Remove it with a potato Cut a potato in half dip cut end in mild dish soap or baking soda and rub firmly over rusted area Repeat until removed then rinse and dry thoroughly
TO SEASON CAST IRON Heat oven to 350deg After washing and drying the pan use a cloth or paper towel to apply a thin coat of cooking oil (vegetable olive coconut or flaxseed work well) to the inside and outside of the pan Place pan upside down on ovenrsquos center rack with aluminum foil underneath to catch any drips Bake for an hour
Kellogg
SAVE $ 001on any TWO
Kashi reg products (52 oz or Larger Any Flavor Mix or Match)
Offer excludes single-serve
CONSUMER Limit ONE coupon per purchase of product indicated Limit of FOUR like coupons in same shopping trip Consumer pays sales tax Coupon may not be bought reproduced transferred or sold No cash value NO CASH BACK Void where taxed restricted or prohibitedRETAILER We will redeem this coupon in accordance with our redemption policy copies available upon request Cash Value 1100cent Void where prohibited taxed or restricted by law Mail Coupons to KASHI COMPANY PO BOX 880299 EL PASO TX 88588-0299reg trade copy 2015 Kashi Company62004342
MANUFACTURER COUPON EXPIRES APRIL 30 2016
Offer excludes single-serve
Limit ONE coupon per purchase of product indicated Limit of FOUR
trade
Pepitas
Red Beans
Pea Crisps
Sorghum
reg trade copy 2015 Kashi Company 2015 Kashi Company
GLUTENFREE VEGAN
trade
NEW
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
SHU
TT
ER
STO
CK
(6
)
Food Combos for Healthier SkinTRY ONE OR ALL OF THESE THREE FOOD PAIRINGS BY KELLEE KATAGI
EXPERTSmdashALONG WITH MANY AN ACNE-RIDDEN teenagermdashhave long known that the health of your skin has a lot to do with what you eat (or donrsquot eat) What hasnrsquot always been clear is that many nutrients are more potent for skin quality
when combined or balanced with other key nutrients Wersquove used insight from Oregon State Universityrsquos Linus Pauling Institute a nutrition-research heavyweight to develop three synergistic food pairings that deliver powerful benefits for robust beautiful skin
KALE SALAD TOPPED WITH SUNFLOWER SEEDS
NUTRIENT PAIRING Vitamins C and E
WHAT YOU GET 1 cup of chopped kale
contains 107 percent of a womanrsquos daily
vitamin C requirements (89 percent of a
manrsquos) 1 ounce of sunflower seeds (a little
more than a frac14 cup) provides nearly half the
daily requirement of vitamin E
WHY IT MATTERS Vitamins C and E are
both antioxidants that protect skin against the
damaging effects of oxygen and light and
help prevent dry skin C also helps synthesize
collagen which sustains skin structure and
helps replace dead skin cells Often E gets
oxidized and needs help to restore itself says
Linus Pauling research associate Alexander
Michels He contends that C is perfectly
suited for the job which makes the nutrients
more effective when eaten together
PREP TIP Sprinkle the seeds liberally on your
salad for maximum effect
STRAWBERRY-ALMOND MILK SMOOTHIE
NUTRIENT PAIRING Vitamins C and E
WHAT YOU GET 1 cup of pureed strawberries
delivers about 180 percent of a womanrsquos daily
requirement of vitamin C (150 percent for a
man) 1 cup of almond milk contains nearly
half your vitamin E requirements
WHY IT MATTERS Studies reveal that 40
percent of US adults donrsquot meet daily vitamin
C needs and a whopping 90-plus percent
donrsquot get enough E Thatrsquos partly because
the synthesized form of E found in many
supplements doesnrsquot contribute to vitamin E
levels in the body (the same doesnrsquot hold true
for other vitamins)
PREP TIP Blend 2 cups of almond milk 1 cup
of frozen strawberries a frozen banana and
a few drops of vanilla extract add sweetener
to taste
WALNUT-ENCRUSTED SALMON
NUTRIENT PAIRING Omega-6 and omega-3
fatty acids plus vitamin D
WHAT YOU GET A 3-ounce salmon fillet
offers roughly 200 percent of your daily
D along with 2000ndash3000 milligrams of
essential fatty acids walnuts contain high
levels of both omega-6 and omega-3 fatty
acids
WHY IT MATTERS A good balance of
omega-6 and omega-3 fatty acids can keep
skin moist and supple as well as aid skinrsquos
immune and inflammatory responses Vitamin
D may help skin develop and mature Michels
says and eating D along with fat ramps up
your bodyrsquos ability to absorb it
PREP TIP Preheat oven to 375deg Mix 1
tablespoon honey 1 tablespoon Dijon
mustard and salt and pepper to taste Brush
mixture over four 6-ounce salmon fillets
Then press top of fillets into a plate covered
with 12 cup of finely chopped raw walnuts
coating evenly Bake for 10ndash12 minutes in a
greased baking dish
+ + +
12 Winter 2016 Live Naturally
The Sunshine VitaminHOW TO GET ENOUGH VITAMIN DmdashSUN OR NO SUN
THE FACTS ARE SIMPLE We need vitamin D This health hero wards off both minor and major diseases like cancer and diabetes by strengthening your immune system It also keeps bones and teeth strong by enabling calcium absorption and regulates blood pressure The sun is our primary source of D but studies show that even in sunny months a majority of Americans likely arenrsquot
getting recommended levels (a minimum of 600 IU daily for most people) Food sources are scarce so you have to be strategic to get enough Here are your best bets from three different foods If you have an aversion to these consider taking a D3 or cod liver oil supplement Check with the nutrition expert in your local store for suggestions
Fish Fatty fish especially
swordfish and
salmon is by far the
best food source for
vitamin D 3 ounces
of swordfish delivers
about 560 IU nearly
your full daily D
quota The same portion of sockeye salmon
contains about 450 IU with canned tuna
coming in at 150 IU Vitamin D gets stored in
your bodyrsquos fat so you donrsquot have to eat fish
daily aim for about 6 ounces two or three
times per week
Fortified dairy
In the 1930s
US milk
manufacturers
began adding
vitamin D to milk
to reduce the
occurrence of
rickets a bone
disease It worked and fortification is
common to this day with 1 cup of fortified
milk providing about one-fifth of your daily
needs Opt for full-fat dairy D is
fat soluble so the fat greatly improves
vitamin absorption
Mushrooms
Who knew that
mushrooms and
humans had
something in
common We both
manufacture vitamin
D when wersquore in
the sun If you can
find a way to expose mushrooms to midday
sunlightmdasheven winter sun is adequate studies
showmdashfor one to six hours their vitamin D
levels can shoot up to 25ndash100 percent of your
daily needs per cup (depending on mushroom
species and length of time in the sun) mdashKK
䄀瘀愀椀氀愀戀氀攀 椀渀 猀攀氀攀挀琀 猀琀漀爀攀猀
洀漀爀攀 瀀爀漀琀攀椀渀 琀栀愀渀 猀甀最愀爀 瀀攀爀 挀甀瀀
䘀漀爀 洀漀爀攀 椀渀昀漀爀洀愀琀椀漀渀 愀渀搀 爀攀挀椀瀀攀猀Ⰰ
瘀椀猀椀琀 猀椀最最椀猀搀愀椀爀礀挀漀洀
14 Winter 2016 Live Naturally
SIMPLE TRUTHSbegin
SHU
TT
ER
STO
CK
Beets can lower your blood pressure thanks to naturally occurring nitrates that your body converts into the nitric oxide needed to enhance blood flow
Donrsquot discard the greens Beet greens are full of iron which helps your body produce oxygen-carrying red blood cells Rinse and chop the greens and then flash-sauteacute them in coconut oil with minced garlic
Beets can be eaten raw Brighten up a salad by shredding beets and tossing them with sunflower seeds avocado and greens A simple balsamic vinaigrette is this dishrsquos best complement
Planning a cleanse Put beets on the menu These root vegetables help purify your blood while acting as a tonic for your liver
Get the most nutritional value out of beets by leaving the skins on Just be sure to scrub them well
Easy Beet-Coconut SoupServes 6
frac14 yellow onion diced
2 cloves garlic finely chopped
2 tablespoons coconut oil
4 large beets diced
3ndash4 cups vegetable stock
1ndash2 (15-ounce) cans coconut milk
Fresh herbs like dill basil or parsley for garnish
In a saucepan sauteacute garlic and onion until translucent Add beets and sauteacute for about 7 minutes then add enough vegetable stock to cover beets Simmer covered until beets are soft Cool the mixture slightly then puree in a blender or food processor Return puree to low heat add coconut milk and stir until blended and warmed Garnish with herbs
Recipe and some nutritional facts provided by Sue Van Raes a licensed
holistic nutritionist
Meet the BeetYOUrsquoLL BE GLAD YOU MADE THE ACQUAINTANCE OF THIS NUTRIENT-RICH TREASURE BY BLAIR YOUNG
enjoylifefoodscomtothefullest
Find us in the
Gluten-Free aisle
with our whole family of free-from products - from soft baked cookies to oh-so-satisfying chewy bars Every product
is free-from the top 8 allergens so all you have to worry about is grabbing the last Snickerdoodle before your son gets to it
Enjoy your moment to the fullest
Free-Fromwheat dairy peanuts tree nuts egg soyfish amp shellfish
PRODUCT VARIETY VARIES BY STORE
yourARMINGwithDESK DRAWER
Snacks
3 orsquoclock CravingCrispy Crunchyfor
a
gluten-freeSolution to that
SNACK SMARTbegin
As the first meal of the day breakfast provides you with nutrients that lead to better concentration and more energy so
you can perform your best Itrsquos a must for kids too A research review in Frontiers in Human Neuroscience found strong evidence that regular
breakfasts improved both behavior and academic performance in schoolchildren
Raise the Breakfast BarDONrsquoT HAVE TIME TO SIT DOWN FOR BREAKFAST GRAB A BAR AND GO BY REBECCA HEATON
GETTING READY IN THE MORNING isnrsquot always easy particularly if yoursquore also trying to get family members out the door to work or school If you have to eat on the go put a fast and healthy spin on breakfast with these tasty portable bar options
KASHI TRAIL MIX CHEWY GRANOLA BARIn Japanese kashi means
ldquoenergyrdquo And thatrsquos what
you get from this tasty
granola bar Each bar
serves up 11 grams of
whole grains and has a
nice crunchy yet chewy
texture thanks to a
blend of energy-inducing
roasted whole almonds
sunflower seeds sun-dried
cranberries and raisins
NUTRITION DEETS
Calories 140
Fiber 4 grams
Protein 6 grams
Sugars 6 grams
LARABAR BANANA BREAD BARWith three ingredientsmdash
bananas dates and
almondsmdashit doesnrsquot get
more simple and pure
than this Along with being
gluten-free soy-free
dairy-free kosher and
vegan this bar delivers 20
percent of your daily fiber
and 12 percent of your
daily potassium needs A
nutritious take on morning
banana ldquobreadrdquo for sure
NUTRITION DEETS
Calories 230
Fiber 5 grams
Protein 6 grams
Sugars 20 grams
16 Winter 2016 Live Naturally
CLIF CRUNCHY PEANUT BUTTER BARLoaded with organic oats
and peanut butter plus
11 vitamins and minerals
this bar is full of energy
and goodness Numbers
we approve 22 percent
of your protein RDA 20
percent of your daily
calcium plus healthy
doses of essential minerals
like phosphorous (25
percent) and magnesium
(25 percent) And it tastes
great too
NUTRITION DEETS
Calories 260
Fiber 4 grams
Protein 11 grams
Sugars 20 grams
BALANCE BAR YOGURT HONEY PEANUT When you need protein
reach for this honey and
peanut bar dressed in
creamy yogurt It provides
30 percent of your daily
protein needs to keep
you fueled and energized
throughout the morning
Itrsquos also an excellent
source of healthy
antioxidants including
vitamins A C and E Best
of all It tastes like peanut
butter fudge
NUTRITION DEETS
Calories 200
Fiber 1 gram
Protein 15 grams
Sugars 18 grams
CASCADIAN FARM ORGANIC CHOCOLATE CHIP CHEWY GRANOLA BARKnown for its array
of healthy morning
cereals Cascadian
Farm has taken some
of its best ingredients
and formed them into
a delicious chewy
granola bar USDA-
certified organic this
bar has 8 grams of
whole grains plus
semisweet chocolate
chips to satisfy your
morning sweet tooth
NUTRITION DEETS
Calories 140
Fiber 1 gram
Protein 2 grams
Sugars 9 grams
LIVE KINDTM
healthy habits start here
KINDreg is a registered trademark of KIND Management Inc
DATE 93015 CLIENT POT TRIM SIZE 8 x 105 APPROVAL INITIALDATETIME APPROVAL INITIALDATETIME
FILE NAME POT150331 PURPLE POTATO AD PREPARED BY Jake LIVE SIZE -25 all 1 ART DIRECTOR 4 PROD MGR
PUBISSUE Kroger Retail DEC INTERNAL ROUND R1 BLEED SIZE +25 2 COPYWRITER 5 PROJ MGR
FILE TYPE INDD CC 2015 CLIENT ROUND R1 LASER SCALE 100 3 COPYEDITOR 6 ACCOUNT MGR
NOTES
of the world
e 9 B E HO L D
of the world
e French ied em ied em ied em
e Irish ied em
e Irish ied em
boiled em em em
9B E HO L D
copy 2
015
Un
ited
Sta
tes
Po
tato
Bo
ard
A
ll ri
gh
ts r
ese
rved
copy
20
15 U
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Get potatoes in the produce department to make Rainbow Potato Pancakes and thousands of other incredible dishesand thousands of other incredible dishes
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eatHot Potato
WHETHER YOU LIKE rsquoEM MASHED BAKED BOILED ROASTED OR GRILLED THESE POPULAR VERSATILE
VEGETABLES ARE SURPRISINGLY PACKED WITH POWER AND NUTRITION
RUSSETSMost widely used in the United States brown-skinned russets have a mild earthy flavor with a bit of sweetness A favorite use is baking resulting in a light fluffy center surrounded by a crispy roasted skin Russets are also good for mashed potatoes and pan-fried potatoes
WHITESMashing is a common use for these subtly sweet creamy all-purpose potatoes Their skin is so delicate you donrsquot even need to peel them even when mashing Also try grilling whites (whole or thickly sliced) to bring out a more full-bodied flavor or use them in soups or stews as they hold their shape well when tender
PURPLESBLUESWith a rich vibrant color and distinctively nutty taste cooked purples and blues are a great fit for potato salads as well as green salads Their moist firm flesh retains its shape and ranges from purple to lavender to almost white Theyrsquore delicious roasted but microwaving best preserves their color
REDSBecause their texture stays firm throughout the cooking process reds do well in soups and stews Keep the skin onmdashno need to peel themmdashto add color to any dish Slightly sweet with a smooth creamy always-tender texture reds are ideal for potato salads or creamy mashed potatoes
YELLOWSGrilling is a favorite use for yellows because it brings out their sweet caramelized flavor Plus the crispy golden skin enhances the dense buttery texture of the flesh This smooth texture also lends itself well to lighter versions of baked or roasted potatoes
livenaturallymagazinecom 19
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Potato Power THIS SEEMINGLY HUMBLE SOMETIMES MALIGNED VEGETABLE IS REALLY A SUPERFOOD IN DISGUISE
DISH IT UP
The Good Stuff in SpudsOne medium-sized potato (53 ounces with skin) contains
Vitamin C A whopping 45 percent of your daily value helps prevent cellular damage aids iron absorption and may help support the bodyrsquos immune system
Potassium More than any vegetable or fruit (10 percent of your daily needs) including bananas sweet potatoes and broccoli encourages normal heart rhythm fluid balance and muscle and nerve function
Fiber 8 percent of your daily requirements (with the potato skin) improves digestion cholesterol and blood sugar levels
Vitamin B6 10 percent of your daily value necessary for carbohydrate and protein metabolism
+ Just 110 calories and no fat
Causa Morada
Heirloom Potato Salad with Roasted Shallot Vinaigrette
Baked Potato Doughnuts amp Apple Compote
SHOPPING FOR TATERSWhen buying potatoes look for clean smooth and firm-textured
spuds with no cuts bruises or discoloration See green on the
skin This is buildup of a chemical called solanine a natural reaction to the potato being exposed to too
much light Solanine produces a bitter taste and if eaten in large
quantity can cause illness So cut away any green portions before
cooking and eating
20 Winter 2016 Live Naturally
Gnocchi amp Spicy Marinara Sauce
Potato facts and tips courtesy of the United States Potato Board Learn more about these super tubers at potatogoodnesscom
STEP 1 After kneading gnocchi dough and cutting into smaller pieces flour a fork and place a piece of dough on fork
HOW TO FORM A PERFECT GNOCCHI
STEP 2 Press gnocchi dough down on fork tines with your thumb
STEP 3 Roll piece of dough down the fork to make ridges Voilagrave yoursquove created a perfect gnocchi
Repeat with all pieces
TURN THE PAGE FOR
THE FULL RECIPE
PETITES AND FINGERLINGS
These bite-sized spuds are smaller versions of their full-
sized cousins and come in a wide range of skin and flesh colors
The difference Because of their smaller size their flavors are more
concentrated and they cook more quickly Both petites and fingerlings are excellent when
roasted or in potato salads
TO PEEL OR NOT TO PEEL
While the skin contains about half of the potatorsquos dietary
fiber the majority of nutrients are found within the potato
itself If peeling use a vegetable peeler or sharp paring knife and
keep the peeling very thin to preserve nutrients that are found
close to the skin Yoursquoll get the most nutrients however when potatoes are cooked and eaten
with the skin on
livenaturallymagazinecom 21
eat DISH IT UP
Heirloom Potato Salad with Roasted Shallot Vinaigrette By Jasmine Smith
With a rainbow of potato types this is a colorful side dish Serves 4
1frac12 pounds petite red white and purple potatoes washed unpeeled and quartered
3 garlic cloves mincedfrac34 cup canola oil plus 2 tablespoons divided 2 shallots unpeeled frac14 cup red wine vinegar2 tablespoons honey2 tablespoons chives mincedSalt and pepper to taste
1 Preheat oven to 400deg Mix potatoes garlic and frac14 cup of canola oil Spread on a baking sheet Bake until potatoes are tender enough to pierce with a fork about 30 minutes
2 Meanwhile drizzle 2 tablespoons canola oil on shallots and wrap in aluminum foil Bake 15 minutes until tender Once cooked peel shallots combine with vinegar and honey in a blender blend to a liquid consistency Slowly pour remaining frac12 cup oil into blender on low speed until completely emulsified
3 Toss potatoes in the shallot vinaigrette with chives salt and pepper
Causa Morada By Jorge de la Torre
This Peruvian layered potato and chicken dish adds sky-blue creativity to your menu Serves 6
2 pounds purple potatoesFine sea saltfrac12 cup olive oilfrac14 cup lime juice freshly squeezed2 boneless skinless chicken breasts1 yellow onion whole1 carrot whole1 tablespoon chopped mint leavesfrac34 cup Greek yogurtfrac14 cup jalapenos finely choppedfrac12 cup celery minced frac12 cup red onion mincedBlack pepper to taste1frac12 cups semi-ripe avocados thinly sliced6 kalamata olives pitted
1 Place potatoes in a large saucepan Cover with cold salted water and bring to a boil Reduce heat and simmer until tender about 20 minutes Let cool
2 Peel potatoes and mash very finely in a large bowl Knead lightly with gloved hands (to avoid getting blue color on skin) slowly drizzling in olive oil until potatoes reach a doughlike consistency Add lime juice and season with salt Refrigerate about 2 hours
3 Put chicken onion carrot and mint into a large saucepan add just enough water to cover bring to a slow boil Cook until chicken is fork-tender about 20 minutes
4 Toss or compost whole onion carrot and mint Transfer chicken to a medium bowl Once cool shred chicken with fingers or a fork Mix in yogurt jalapenos celery and red onion Season to taste with salt and pepper Refrigerate until cold about 1 hour
5 Oil a 2-quart casserole Spoon half of the potato mixture into the casserole followed by chicken mixture and then remaining potato mixture Refrigerate until firm about 2 hours
6 Put a dollop of avocado dressing (recipe below) on each plate Slice and serve on dressing garnish with avocados and olives
CREAMY AVOCADO DRESSING1 ripe avocado3 tablespoons Greek yogurtSalt and pepper to taste
Mash all ingredients until smooth
Gnocchi amp Spicy Marinara Sauce By Michael Brooks
Who knew it was this easymdashand funmdashto make your own gnocchi Serves 4
GNOCCHI 3 large russet potatoes 1 tablespoon kosher saltGround black pepper to taste1 egg yolk beaten1 cup unbleached flour
1 Bake potatoes at 350deg for 45 minutes or until fork-tender Let potatoes cool peel them and then mash them in a medium-sized bowl
2 Gather 2 cups of mashed potatoes and form a well in the center Stir salt and black pepper into beaten yolk and pour into well
3 With both hands work mashed potato and egg together then gradually add flour until it turns into a dough Do not overknead
4 Dust a large cutting board or clean counter with flour Cut dough into six equal parts and roll into frac12- to frac34-inch thick ropes Slice ropes at frac12- to frac34-inch intervals
5 Flour a fork and press gnocchi along tines with thumb roll down to make ridges
6 Add gnocchi to boiling salted water cook until they float to the top 1ndash3 minutes
SAUCE3 tablespoons olive oil2 medium shallots minced4 garlic cloves minced2 roasted jalapeno peppers minced1 (28-ounce) can whole peeled tomatoes6 basil leaves thinly sliced1 teaspoon kosher saltfrac14 teaspoon black pepperParmesan cheese grated for garnish
1 Heat oil over medium-high heat in medium saucepan Add shallots and sauteacute until translucent add garlic and sauteacute 2 minutes
2 Add minced jalapeno and tomatoes and crush with a masher while in pan
3 Bring to a boil then lower to simmer for 15ndash20 minutes stirring every few minutes
4 Remove from heat Stir in basil and gnocchi Season with salt and pepper Top with parmesan if desired
To roast jalapenos Hold jalapeno with tongs over a gas burner flame until skin is blackened Or roast for 45 minutes at 350deg Let peppers sit 15 minutes then peel skin de-seed and mince
Baked Potato Doughnuts amp Apple Compote By Nicole Sandor
Potatoes are the stealth ingredient in this moist delicious doughnut Yields 12 doughnuts
DOUGHNUTS2 russet potatoesfrac12 teaspoon kosher salt1 cup all-purpose flour plus more for dusting1 cup whole-wheat flour1 teaspoon baking powderfrac14 teaspoon baking sodafrac12 teaspoon nutmeg1 teaspoon cinnamonfrac12 cup brown sugar3 tablespoons sugarfrac12 cup sour cream1 egg
1 Preheat oven to 350deg Line a baking sheet with parchment paper
2 In a medium pot boil potatoes with skins until fork-tender Drain excess water peel skins Mash the potatoes and let cool
3 In a medium bowl whisk together salt flours baking powder baking soda and spices
4 In a large bowl combine mashed potato sugars sour cream and egg
5 Add dry ingredients to potato mixture and beat until just incorporated Dough will be sticky Let dough rest for 10 minutes
6 Dust counter with all-purpose flour roll out dough to frac12-inch thickness Using a 3-inch circular cookie cutter punch holes from dough and line them up on parchment-lined baking sheet Take a 1-inch circular cookie cutter and punch holes in the dough center
7 Bake 12ndash13 minutes until donuts start to turn golden brown Remove from pan and cool on a rack Prepare topping
APPLE COMPOTE 2 tablespoons unsalted butter1 tablespoon brown sugar2 tablespoons agave nectar or honey2 cups apple juice1 apple diced in frac14-inch pieces1 tablespoon all-purpose flourWater as needed
1 In a small sauteacute pan melt butter and then add sugar creating a paste Add agave stir then add juice and apple Simmer 5 minutes
2 In a small bowl add water to flour a little at a time creating a slurry to prevent clumping
3 Slowly stir slurry into hot liquid cook until thickened Top doughnuts with compote
Optimum Wellness is excited to partner with Johnson amp Wales University Jorge de la Torre dean of culinary education at the Denver campus and a few of his star students developed these recipes Known as a recognized leader in culinary education JWU is changing the way the world eats For more information visit jwuedudenver
22 Winter 2016 Live Naturally
INT_129754_75265_Vans_Wellness_RESIZE_B_M_Ralphs_OLpdf 1 121415 1146 AM
reg trade copy 2015 Kashi Companytrade
Product selection varies by store
Italyrsquos never tasted so good
Briannascomcopy 2015 Del Sol Food Co Inc All rights reserved
OFF11$ any one (1) bottle of
Consumer Coupon void if transferred to any group fi rm or person prior to store redemption Coupon valid for items indicated any other use constitutes fraud may not be combined with any other offer One coupon per purchase of product(s) indicated Retailer This coupon will be redeemed for the face value plus 8cent handling provided terms of this offer have been complied with by the retailer and the consumer Any sales tax must be paid by the consumer Send to Del Sol Food Company Inmar dept 27271 1 Fawcett Dr Del Rio TX 78840 Cash Value 001cent Offer limited to one coupon per purchase of product(s) indicated Unauthorized reproduction prohibited Good only in the USA copy 2016 Del Sol Food Company Inc
EXPIRES041516
MANUFACTURERrsquoSCOUPON
Ingredients1 large homegrown tomato1 large avocado3-4 green onions chopped4 crispy bacon slices crumbled14 cup of sliced black olives14 cup of feta cheese (or cheese of your choice) BRIANNAS Italian Vinaigrette Dressing
Directions1 Slice tomato and arrange on a
plate in the shape of a star2 Slice avocado and place on top of
tomato slices3 Sprinkle onions olives and bacon
on top along with the cheese4 Drizzle desired amount of
BRIANNAS Italian Vinaigrette dressing on salad
5 Chill for 15 minutes - ENJOYServes 2
Italian Star SaladTry ThisTonight
69-0269-2015 Briannas Kroger live naturally-03Bindd 1 12415 605 PM
1 scoop Vega Protein amp Greens Vanilla
frac14 ndash frac12 cup unsweetened almond milk
1 cup frozen strawberries
frac12 frozen banana
2 Tbsp lemon juice
Blend an extra thick smoothie pour into bowl top with granola and fruit Enjoy with a spoon
Strawberry LemonSmoothie Bowl
ON ANY SMALL TUB OF VEGA PROTEIN amp GREENS
SAVE $5To Retailer Vega will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Vega Mandlik amp Rhodes PO Box 490 Dept 1215 Tecate CA 91980
To Consumer Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Coupon valid in-store only Only one coupon may be used on one tub per purchase One time use only Available in Ralphrsquos stores where Vega is sold Offer valid until 043016 ContactInquire within
MANUFACTURERrsquoS COUPON EXPIRES APRIL 30 2016
Eatmdashdonrsquot drinkmdashyour morning smoothie
DigiCodetrade Data FileACCOUNT 87272 MANDLIK RHODES INFORMATION SYSTEMS INCORDERED BY NICK ZAMUDIOPO NUMBER VEG 95554INVOICE NO 1508850( EPS via EMAIL )
Created on 12-1-15 at 151406by
SYMBOLOGY INCMaple Grove Minnesota 55369
763-315-8080
NOTICE This DigiCodetrade file is considered original artwork It must be inspected and approvedby the purchaser Use of this file confirms acceptance Any modification of this file through scalingor distortion is prohibited See back of the Symbology invoice for Limitation of Warranty
Encode 8110308387660009555435001100003160430SYMBOL HEIGHT 08576 NBAR 00104 BWA -0002095554 $5 off 1 any Vega Protein amp Greens tu
083876600-095554
livenaturallymagazinecom 25
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BUY IT AMYrsquoS INDIAN DAL CURRIED LENTIL In Indian cuisine dal means lentils peas or beans In Amyrsquos dal yoursquoll find all three mung dal beans organic black mung lentils green lentils and split yellow peas all in a mild curry base
MAKE IT BUY IT
Souped UpWHEN THE TEMPERATURES DIP THERE IS NOTHING MORE COMFORTING THAN A WARM BOWL OF SOUP WHETHER FROM YOUR OWN KITCHEN OR PREMADE SPOONFUL BY SPOONFUL THESE HEARTY HEALTHY OPTIONS WILL TAKE THE CHILL OFF AND FILL YOUR BELLY TOO BY KIMBERLY LORD STEWART
Chicken Tikka Masala SoupMAKE IT We dare you not to say ldquoMmmmmrdquo after your first bite of this take on an Indian favorite Serve with whole-grain naan or flatbread Serves 6ndash8
DIRECTIONS1 Heat oil over low heat in a large soup pot Add
onions and peppers sauteacute 15ndash20 minutes until soft2 Turn up heat to medium add garam masala
and sauteacute for 2 minutes Add garlic and ginger Stir and sauteacute for 1 minute Add sweet potatoes tomatoes and half of the chicken stock Fill tomato can halfway with water swish to remove tomato clinging to the can and add to the pot
3 Bring to a simmer and cook on low for 30 minutes until sweet potatoes are soft
4 Add tikka masala sauce garbanzos remaining chicken stock cauliflower and roasted chicken Bring back to a simmer and cook for 10 minutes until cauliflower is cooked Season with salt and pepper serve with a dollop of yogurt for each bowl
INGREDIENTS2 tablespoons canola oil 1 onion diced1 red pepper cored and
cubed2 teaspoons garam masala
spice blend2 cloves garlic minced1-inch knob fresh ginger
peeled and minced1 garnet sweet potato
peeled and cubed1 yellow sweet potato
peeled and cubed1 (28-ounce) can crushed
tomatoes32 ounces chicken stock
divided1 (16-ounce) jar tikka
masala sauce (try Kroger Private Selection)
1 (15-ounce) can garbanzo beans drained
frac12 small cauliflower stems removed cut into small florets
frac12 roasted chicken meat pulled off the bone
Salt and pepper as desiredGreek yogurt for garnish
Artichoke Leek and Potato Soup with Crispy ProsciuttoMAKE IT This no-cream leek and potato soup will please all palates Serve with a crusty whole-grain baguette and a salad to complete the meal Serves 6
INGREDIENTS3 large leeks2 tablespoons canola oil2 celery stalks1 (14-ounce) water-packed canned
artichoke hearts drained and chopped2 cloves garlic peeled1 teaspoon dried thyme6 large red potatoes washed and cut into
quarters8 cups vegetable brothSalt and pepper to taste 3 ounces prosciutto (optional)
DIRECTIONS1 Fill a large bowl with warm water Slice hairy ends off
the leeks and thinly slice the root stopping at the dark-green tops Place leeks in the warm water let sit for 10 minutes stirring occasionally to loosen any dirt Drain and rinse twice
2 Heat oil over low heat in a large soup pot Add drained leeks and celery sauteacute for 20 minutes until soft Add drained artichokes garlic and thyme Raise heat to medium and sauteacute for 2ndash3 minutes Add potatoes and broth bring to a soft boil and cook until potatoes are soft
3 Remove soup from heat and let sit for 15 minutes to cool Puree soup in batches in a blender or food processor until smooth Return pureed vegetables to the pot season with salt and pepper
4 For optional garnish place prosciutto on a parchment-lined baking sheet Place in a 375deg oven for about 5 minutes until crisp Serve on top of each bowl of soup
BUY IT IMAGINE ORGANIC CREAMY POTATO LEEK SOUPThis potato and leek soup is light and creamy with leeks onions potatoes and roasted garlic A blend of organic spices add an extra touch of flavor
eat MAKE IT BUY IT
26 Winter 2016 Live Naturally
BUY IT PACIFIC VEGETABLE LENTIL amp ROASTED RED PEPPER SOUPA combination of tender lentils fire-roasted peppers ripe tomatoes and black beans make this a hearty delicious soup loaded with fiber and protein
Cashew Butternut Squash Soup with Spiced MarshmallowsMAKE IT Warm baking spices give this otherwise traditional winter soup an added blanket of warmth The marshmallow garnish is optional but itrsquos a fun way to get your kids to eat their vegetables Serves 4ndash6
INGREDIENTS3 tablespoons extra-virgin
olive oil1 onion chopped1 carrot chopped1 celery stalk diced1 large shallot diced1 Honeycrisp apple peeled
cored and choppedfrac14 teaspoon ground cuminfrac14 teaspoon ground ginger1frasl8 teaspoon ground nutmeg1 medium butternut squash
peeled and cubed
frac12 cup raw cashews32 ounces vegetable stockfrac34 cup light canned coconut
milk6 large marshmallows one
per person cut in half to make two flat disks sprinkle each cut side with a light dusting of cayenne or cinnamon (optional)
DIRECTIONS1 Add olive oil to large soup pot on
medium heat Add onion carrot celery shallot and apple Sauteacute until golden brown about 10 minutes
2 Add cumin ginger and nutmeg Sauteacute for 3 minutes
3 Add squash cashews and stock Bring to a low boil and simmer until squash is soft
4 Let soup cool for about 30 minutes (or refrigerate)
5 Transfer soup in batches to a blender Puree each batch until smooth and return to pot Add coconut milk to thin out soup Reheat
6 Place spiced marshmallows in the bottom of each bowl and pour in the soup The heat will melt the marshmallows as they float to the top
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livenaturallymagazinecom 27
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5)
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Salad in Winter JUST BECAUSE THE WEATHER IS COLD IS NO REASON TO LET YOUR SALAD RECIPES HIBERNATE BY KIMBERLY LORD STEWART
HEALTHY KITCHEN
Grilled Mediterranean Caesar with Capers and Sun-Dried Tomatoes Pair this eggless Caesar salad with grilled salmon or steak and yoursquoll have an elegant meal in less than 30 minutes No yolk Serves 4
2 organic whole romaine hearts cut lengthwise
2 pounds salmon or flank steak
4 tablespoons capers16 sun-dried tomatoes (oil-
packed) drained and thinly sliced
sup1frasl₈ red onion thinly sliced 1 lemon cut into quarters
DRESSING1 garlic clove crushed1 tablespoon lemon juicesup1frasl₃ cup plain 2 Greek yogurt1 teaspoon Dijon mustard1 teaspoon Worcestershire
sauce1 tablespoon white wine
vinegar frac12 cup grated Parmesan
cheese divided frac14ndashfrac12 cup extra-virgin olive
oilSalt and pepper to taste
1 Prepare dressing Place garlic lemon juice yogurt mustard Worcestershire sauce and white wine vinegar in a blender or small food processor Process until smooth Add half the cheese and pulse until mixed in Start with frac14 cup olive oil and puree until smooth Add more if necessary to thin out dressing Season with salt and pepper to taste
2 Brush cut lettuce halves and fish or steak on both sides with dressing
3 Grill salmon or steak on an outside grill or in a hot skillet on your stovetop to desired internal temperature During the last 2 minutes of grilling place the lettuce cut side down on the grill or in another skillet grill until lightly browned
4 Place lettuce on a plate grilled side up Garnish with capers sun-dried tomatoes and red onion Serve with the meat or fish Drizzle both with the remaining dressing Serve with extra lemon
Thai Glass Noodle and Edamame SaladThese noodles go by different namesmdashglass vermicelli rice cellophane or rice stick noodles No matter the name rice noodles are a fun way to get kids to eat their vegetables Serves 4
2 cups frozen shelled edamame1 (8-ounce) package glass rice noodles2 cups finely shredded purple cabbage1 tablespoon sesame oil1 cup sugar peas or snow peas sliced1 cup shredded carrots1 red pepper thinly sliced13 cucumber cut in half down the middle
sliced into moons2 green onions thinly sliced frac12 bunch cilantro chopped12 cup roasted peanuts chopped2 cups cooked chicken breast shredded
DRESSING2 tablespoons sweet chili sauce 2 tablespoons rice vinegar1 lime juiced2 tablespoons soy saucefrac12 teaspoon ground ginger 4 tablespoons peanut butterWater Sriracha sauce to taste
1 Bring a large pot of water to a boil Add the edamame and stir When the water returns to a boil add the noodles Remove from the heat and let sit for 6 minutes Add cabbage to noodles and hot water to soften Stir and let sit for 2 minutes Immediately drain in a colander and pat dry with a towel
2 Place in a serving bowl and add sesame oil Toss lightly to coat the noodles and vegetables
3 Add remaining vegetables cilantro peanuts and chicken
4 Whisk dressing ingredients If too thick add a little water to thin it out Season with Sriracha sauce as desired
5 Dress salad and stir gently to coat well
Greens are good but think about adding more color to your plate with red leaf
lettuce red radicchio and shredded purple
cabbage
28 Winter 2016 Live Naturally
Roasted Root Vegetables with Arugula Oven-roasting brings out the sweetness in winter vegetables Any winter vegetables will do so experiment with your favorites Try to cut all of the vegetables the same size so they cook evenly Serves 4
1 parsnip peeled cut lengthwise into quarters and again in 2-inch bars
2 carrots peeled cut like the parsnip 1 sweet potato peeled cut into 2-inch
pieces1 onion peeled cut into eighths 1 bunch small beets (any color) peeled
cut into eighths 2 apples peeled cut into eighths sup1frasl₃ cup extra-virgin olive oil2 teaspoons dried thymeKosher salt and pepper to taste4ndash5 cups arugula 3 ounces strong blue cheese
DRESSINGfrac14 cup apple cider vinegarfrac34 cup extra-virgin olive oil 2 tablespoons maple syrup sup1frasl₈ teaspoon dried mustard (or frac12
teaspoon Dijon mustard) Salt and pepper to taste
1 Preheat oven to 425deg Line a large baking sheet with parchment paper Place vegetables and apples in a single layer on baking sheet Drizzle with oil and season with thyme Stir to coat well Season with salt and pepper
2 Bake for 30ndash40 minutes until vegetables are tender
3 Remove from oven and transfer to a cool baking sheet Refrigerate to bring to room temperature (about 15 minutes)
4 Whisk dressing ingredients together 5 Divide arugula on salad plates Top
with roasted vegetables and blue cheese Spoon dressing over salad and serve
Pink Shrimp and Citrus Medallion SaladAfter one bite of this seaside main-dish salad yoursquoll forget itrsquos winter Serves 4
1 large head butter lettuce washed dried torn into bite-size pieces
2 bunches baby bok choy washed torn into bite-size pieces
4 fresh mint sprigs divided 5 fresh dill stems divided2 naval or blood oranges2 pink grapefruitssup1frasl₃ English cucumber thinly sliced1 ripe avocado pitted peeled cut
into 8 segments1frac12 pounds cooked peeled shrimp
DRESSINGfrac12 cup avocado oil1 lemon juiced1 tablespoon white wine vinegar2 teaspoons agaveSalt and pepper to taste
1 Gently toss lettuce and bok choy in a bowl Set aside
2 Remove mint leaves from the stems Sprinkle half on the salad Chop the rest and set aside Chop the dill leaves put half on the salad Set the rest aside
3 Cut away the peel and white pith from the oranges and grapefruits Cut out the segments set aside Reserve the orange and grapefruit membrane insides
4 Squeeze the juice from what is left of the orange and grapefruit insides into a small bowl Add avocado oil lemon juice vinegar agave and reserved mint and dill Whisk and season with salt and pepper
5 Retoss the salad and place greens on dinner plates Top each with cucumbers avocado citrus segments and shrimp Dress and serve
Remember oil and water donrsquot mix
Lettuce greens need to be dried well so the dressing wonrsquot
slide off
livenaturallymagazinecom 29
B y now yoursquove seen the headlines Cocoa is good for you
Deep within that scrumptious chocolate bar or frothing cup of hot cocoa rest power-ful bioactive compounds called flavanols
(also present in berries tea and wine) linked to everything from preventing heart attacks and dementia to stabilizing blood sugar and boosting sports perfor-mance But before you sink your teeth into another candy bar consider this To get enough cocoa flavanols (600 to 750 mg daily) to prompt such probable health benefits yoursquod have to eat as much as 1000 calories of dark chocolate or many thousands of calories of sugar-and-fat-loaded milk chocolate each day
ldquoThe evidence is very promising that cocoa flavanols could reduce risk of heart disease and other disordersrdquo notes cocoa researcher JoAnn Manson MD chief of the
Division of Preventive Medicine at Brigham and Womenrsquos Hospital in Boston ldquoBut we wouldnrsquot recommend trying to obtain large quantities by simply eating more chocolate The added calorie intake would be too highrdquo
Instead she and other nutrition experts suggest this Try to consume cocoa in as pure a state as possiblemdashas unsweetened cocoa powder cacao nibs or sparing amounts of high-quality dark chocolatemdashand incorporate its earthy savory taste into a variety of meals
ldquoWe are talking about a nutrient-dense phytochemical-rich food that can be eaten in breakfasts desserts and every way in betweenrdquo says registered dietitian Matt Ruscigno coauthor of Superfoods for Life Cacao (Fair Winds 2014) a cookbook that features everything from smoothies to sandwiches quinoa and lasagna ldquoToday in the Western world it has unfortunately become mostly just a candy bar But it has so much more to offerrdquo Ruscigno says
FOR THE LOVE
OF COCOA
HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT OVERDOSING ON SWEETS
BY LISA MARSHALL
30 Winter 2016 Live Naturally
SHU
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livenaturallymagazinecom 31
FROM BITTER BEAN TO SINFUL BARAs far back as 3000 BC chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao aka cocoa tree to make a fermented alcoholic drink says Santa Fendashbased chocolate historian Mark Sciscenti By around 2000 BC residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency Mayans and Aztecs dried and roasted the beans mixed them into a paste with cornmeal and spices and crumbled them into water for an ancient often cold chocolate beverage reserved for religious ceremonies medicinal treatments and elite treats ldquoIts consumption was pretty much the exclusive right of the rulers the priests and the warriorsrdquo Sciscenti says
Notably absent was sugar leaving those early cocoa drinks with a bitter taste Only in the late 1500s when cacao beans made their way to Spain did people start adding mild sweeteners By the 1700smdashafter the French and Italians piled on a little more sugarmdashhot chocolate had become a European luxury item lauded for its energy-
boosting and aphrodisiac properties It would take another century until in the mid-1800s inventor Joseph Fry developed the first chocolate bar
Today according to market research firm Mintel the average American eats about 95 pounds of chocolate each yearmdashthe vast majority of it milk chocolate Thatrsquos too bad says Sciscenti because all of that added milk and sugar negates many of the health benefits that come from cocoa
The good news Traditional uses of cocoa have been enjoying a renaissance with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats
ldquoI love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it hasrdquo says registered dietitian and chef Sara Haas ldquoIt makes a great platform for savory recipes and adds interest to dishes (like beef chicken or duck) that are otherwise a little one-noterdquo
SHU
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FOR THE LOVE OF COCOA
GLOSSARY COCOA VS CACAOCACAO BEANS The dried fatty seed of the fruit of the Theobroma cacao tree Some vegans and raw foodists eat them raw for snacks but they are very bitter If you are expecting a ldquochocolaterdquo taste yoursquore in for a surprise
CACAO NIBS Cracked shelled cacao beans usually roasted but sometimes available raw Have a bitter taste like cacao beans None of the inherent cocoa butter has been removed so they are high in good fat
CACAO POWDER Not to be confused with cocoa powder cacao powder is made from grinding down the shelled cacao bean Sometimes raw sometimes roasted Unlike cocoa powder in which the cocoa butter has been removed it is high in fat and has a full-bodied texture
COCOA LIQUOR The paste made from ground roasted shelled and fermented cacao beans This is what is referred to as ldquopercent cacaordquo on food packaging
COCOA BUTTER When cocoa liquor is pressed and the cocoa solids are removed slightly more than half of the remaining product is the cacao fat or cocoa butter It is 100 percent fat and is used in foods and cosmetics
COCOA POWDER What is left after the cocoa butter has been removed from the liquor Cocoa powder is one of the most recognized and used forms of cacao
CHOCOLATE Cocoa liquor plus cocoa butter plus sugar The percentage of cocoa liquor in chocolate determines how ldquodarkrdquo it is (Milk chocolate which also includes milk products typically contains around 10ndash12 percent cocoa liquor White chocolate contains about 20 cocoa butter plus sugar and dairy ingredients Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients)
32 Winter 2016 Live Naturally
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AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings
frac12 cup raw cacao powder or nibs
3 cups water1 teaspoon fresh or dried
minced chili pepper or to taste
1 cinnamon stick crushedPinch of salt1 vanilla bean
1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor
2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm
CREDIT SUPERFOODS FOR LIFE
CACAO BY MATT RUSCIGNO RECIPE
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best
200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)
livenaturallymagazinecom 33
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RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
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livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
SHU
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(4
)
Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
bars
DO NOT PRINT THIS SLUG
Fn 798515-BB-CPN
Trim amp Live Size 3625 x 225rdquo
Layout 12315Rev Approved
Products
FontsHelvetica Palma
ColorsCMYK
DISCOVER THE SAVINGS Download the Ralphs app to collect
coupons weekly ads and rewards directly to your Shoppers Card and tie the
savings to your personal shopping list
DOWNLOAD THE APP TODAY
SHU
TT
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40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
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off
517
077
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0017
077-
0000
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contents
25
1419
30
CLO
CK
WIS
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RO
M T
OP
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FT
SHU
TT
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STO
CK
(2
) A
AR
ON
CO
LUSS
I SH
UT
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2)
AA
RO
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SSI
COVER PHOTOGRAPHY BY AARON COLUSSI STYLE BY ERIC LESKOVAR2 Winter 2016 Live Naturally
38
volume 04 issue 01 winter 2016
departments
begin
05 How recycling food and packaging can make landfills a thing of the past PLUS crunchy crackers the latest food trends beautiful beets and cooking with cast iron
eat19 HOT POTATO
This versatile vegetable is full of good nutrition and flavor Try innovative recipes courtesy of the budding chefs at Johnson amp Wales University
25 MAKE IT BUY IT Got a winter chill Wersquove come up with super soups to simmer on the stovetop and warm your belly
28 SALAD IN WINTER Just because itrsquos cold outside doesnrsquot mean you canrsquot eat lettuce Add a little color to the season with one of our seasonal salads
boost37 CHAMOMILE
It can fight whatrsquos ailing you
BY KELLEE KATAGI
38 DO YOUR HEART GOOD Six supplements to support heart health BY RADHA MARCUM
try40 BLACK BEAN BROWNIES
Yoursquod never guess these rich velvety chocolate treats contain a can of black beans
feature30 FOR THE LOVE OF COCOA
Much more than a candy-bar ingredient this heart-healthy superfood can be eaten in breakfasts desserts and every way in between BY LISA MARSHALL
CocoaViareg daily cocoa supplement delivers the highest concentration of cocoa flavanols which are scientifically proven to promote a healthy heart by supporting healthy blood flowdagger
daggerThis statement has not been evaluated by the Food and Drug Administration This product is not intended to diagnose treat cure or prevent any disease
regtrade Trademarks copy Mars Incorporated 2016 Flavanol content determined by
AOAC Official MethodSM 201224
NOT ALL COCOA IS CREATED EQUALtradeHow to get your heartrsquos daily 375mg of cocoa flavanols
STAY YOUtrade
720 CALORIES 47g FAT
Bars of a Leading Dark Chocolate4
1810 CALORIES 111g FAT
Bars of a Leading Milk Chocolate9
25 CALORIES 05g FAT
1 CocoaViareg Dark Chocolate Unsweetened Sachet
10 CALORIES 0g FAT
3 CocoaViareg Vegetarian Capsules
SAVE $500on CocoaViareg 10-count Unsweetened Dark Chocolate stick packs amp 60-count capsules
Product selection varies by store
MANUFACTURERrsquoS COUPON EXPIRATION 43016
CONSUMER Limit one coupon per purchase on product(s) indicated You pay sales tax if any Not to be combined with other offers or discounts unless authorized by Mars Symbioscience MAXIMUM VALUE $500 Void if altered transferred sold reproduced or exchanged RETAILER Mars Symbioscience will reimburse you for the face value of the coupon plus $14 handling if submitted in compliance with Mars Symbioscience Coupon Redemption Policy - M1 available upon request incorporated herein by reference Valid only in USA Void where prohibited taxed or restricted by law Cash value 1100 of one cent Send coupon to Mars Chocolate North America PO Box 880499 El Paso TX 88588-0499 regTM Trademarks copy Mars Incorporated 2016
SAVE $1
OLD-WORLD FLAVORTHE ALL-NATURAL WAY
DISCOVER
Introducing Gallo All Natural Italian Dry Salame and All Natural PepperoniArtisan crafted with a select blend of herbs and spices our all natural
salame and pepperoni is free of nitrates free of MSG free ofadded hormones mdash and full of old world flavor Give it a try
on ONE (1) Gallo All NaturalSalame or Pepperoni
CONSUMER Limit one coupon per purchase per transaction Void if copied or altered No digital representations Misuse constitutes fraud Good only in the USA Cash Value 1100th of 1cent RETAILER The Hillshire Brands Company will reimburse face value of coupon plus 8cent handling provided it is redeemed in compliance with our Coupon Redemption Policy available at wwwnchmarketingcom Retailer must present invoices verifying stock purchases are consistent with redeemed coupons upon request Misuse constitutes fraud Void where prohibited taxed licensed or restricted by law Redeem by mailing to The Hillshire Brands Company PO Box 880952 El Paso TX 88588-0952 copy2015 The Hillshire Brands Company
FPOMANUFACTURERrsquoS COUPON EXPIRES 43016
CONSUMER Limit one coupon per purchase per transaction Void if copied or altered No digital representations Misuse constitutes fraud Good only in the USA Cash Value 1100th of 1cent will reimburse face value of coupon plus 8cent handling provided it is redeemed in compliance with our Coupon Redemption Policy available at wwwnchmarketingcom Retailer must present invoices verifying stock purchases are consistent with redeemed coupons upon request Misuse constitutes fraud Void where prohibited taxed licensed or
FPOFPOFPO
INT_XXXXXX_75267_Gallo_Kroger_WellnessMag_R2_M_X1apdf 1 111815 417 PM
SAVE $1
OLD-WORLD FLAVORTHE ALL-NATURAL WAY
DISCOVER
Introducing Gallo All Natural Italian Dry Salame and All Natural PepperoniArtisan crafted with a select blend of herbs and spices our all natural
salame and pepperoni is free of nitrates free of MSG free ofadded hormones mdash and full of old world flavor Give it a try
on ONE (1) Gallo All NaturalSalame or Pepperoni
CONSUMER Limit one coupon per purchase per transaction Void if copied or altered No digital representations Misuse constitutes fraud Good only in the USA Cash Value 1100th of 1cent RETAILER The Hillshire Brands Company will reimburse face value of coupon plus 8cent handling provided it is redeemed in compliance with our Coupon Redemption Policy available at wwwnchmarketingcom Retailer must present invoices verifying stock purchases are consistent with redeemed coupons upon request Misuse constitutes fraud Void where prohibited taxed licensed or restricted by law Redeem by mailing to The Hillshire Brands Company PO Box 880952 El Paso TX 88588-0952 copy2015 The Hillshire Brands Company
FPOMANUFACTURERrsquoS COUPON EXPIRES 43016
CONSUMER Limit one coupon per purchase per transaction Void if copied or altered No digital representations Misuse constitutes fraud Good only in the USA Cash Value 1100th of 1cent will reimburse face value of coupon plus 8cent handling provided it is redeemed in compliance with our Coupon Redemption Policy available at wwwnchmarketingcom Retailer must present invoices verifying stock purchases are consistent with redeemed coupons upon request Misuse constitutes fraud Void where prohibited taxed licensed or
FPOFPOFPO
INT_XXXXXX_75267_Gallo_Kroger_WellnessMag_R2_M_X1apdf 1 111815 417 PM
SEA
N P
AR
SON
S
Growth Without WasteHOW RECYCLING CAN HELP MAKE LANDFILLS A THING OF THE PAST BY REBECCA HEATON
WHAT IF WE COULD LIVE IN A WORLD where all or almost all of our trash could be reused That is a goal of the Sustainable Packaging Coalition (SPC) A project of GreenBlue a nonprofit that helps businesses employ more sustainable practices the SPC strives to help its members create packaging systems that encourage economic prosperity and are ldquomade to be made againrdquo as part of a circular economy GreenBlue executive director and SPC director Nina Goodrich explains
What is a circular economy
Itrsquos about keeping items in motion instead of dumping them in a landfill For example food waste can be composted and put back into the soil to grow more food Plastics can be reused in other plastic products construction materials even clothing A circular economy is restorative and regenerative by design I believe in the power of the circular economy to provide economic growth without waste Recycling is a piece of this because your waste can be someone elsersquos starting material
One of SPCrsquos flagship programs is called How2Recycle
Tell us more about it
How2Recycle is an iconic label that clearly communicates recycling instructions to consumers Knowing how to recycle a package or knowing if itrsquos even recyclable can be confusing to consumers so this labeling system makes it easy to understand We are excited to see that a growing number of big-name brands like Kelloggrsquos General
Mills and Pepsi are starting to use the How2Recycle label on their packaging Companies like UPS FedEx and the US Postal Service are also using it they deliver a lot of packaging
What can consumers do to get more companies to
use sustainable packaging
Contact and encourage your favorite brands to use sustainable recyclable packaging and to include the How2Recycle label There is nothing better than a consumer saying ldquoI like this this label makes it easy for me to understand how to recyclerdquo We want to see the How2Recycle label on all packaging thatrsquos our push over the next year Here in the US we have low overall recycling rates about 34 percent But things like corrugate paperboard PET bottles aluminum cans washing-liquid jugsmdashthese are super-easy to recycle
For more on the SPC and its How2Recycle program visit
sustainablepackagingorg
begin
GreenBluersquos Nina Goodrich would like to see
the How2Recycle label on all packaging
livenaturallymagazinecom 5
DO NOT PRINT THIS SLUG
Fn 14-BB-1085-AD-LAYRef 14-BB-1033rs-AD-LAY
YOGA JOURNALMARCH 2015
PAGE 1Full Page
Trim Size 8375 x 10875rdquoLive Area 7625 x 10125rdquoBleed Area 8625 x 11125rdquo
Layout 12315
FontsGothamHelveticaLouisiana
ImagesYoga Woman on Paddle BoardFotosearch k15671603Royalty Free $9900Purchased by TA 121214
Products57415
ColorsCMYK
Printed 100
30Possibility
40NaturalAbility
30Flexibility
You look good you feel good and with a Balance Barreg yoursquore ready for anything Balance Barreg comes in avariety of delicious fl avors with the perfect 40-30-30 nutritional balance to give you lasting energy for all your daily adventures So live life to the fullest today and get ready to love tomorrow
Lifersquos Better with Balance
copy2015 Balance Bar Company 798415BB-GGwwwBalancecom
798415-BB-ADindd 1 121015 1010 AM
RW Garcia3 Seed Harvest Crackers
Nut- or Seed-based
Blue Diamond Almond Nut Thins
Real almonds (one of just six ingredients) give these crackers both a delicious flavor and a nutritional boost including 3 grams of protein per serving And knowing there arenrsquot any added sugars or artificial flavors will make them taste that much better
ldquoJust the right amount of saltyrdquo
Simple Truth Simple Truth Rosemary amp Olive Multigrain Crackers
Multigrain
Kashi Original 7 Grain Snack Crackers
The seven whole grains in these hearty crackers provide 3 grams of fiber per serving which is 11 percent of your daily needs and way more than most crackers provide Plus they just taste great
ldquoHints of both salty and sweetrdquo
COMPAREbegin
Crackers au Naturel WHEN YOU CRAVE A CRUNCH THESE HEALTHIER CRACKERS WILL SATISFY BY KELLEE KATAGI
WHETHER PAIRED WITH CHEESE on a party tray or as a standalone munchie crackers are a snacking staple Too often though they deliver empty calories devoid of
any healthy ingredients With these selections you can upgrade your cracker stash to make it not just good for your palate but better for the rest of your body too
Bonus points
for
GLUTEN-FREESOY-FREEV VEGAN OG ORGANICDAIRY-FREE
Our pick
Why we like it
Our testers
say
Also try Simple Truth Organic Cheese Squares
Organic
Simple Truth Organic Stoneground Wheat Crackers
These cracker squares earn a thumbs up both for whatrsquos in themmdashwholesome organic ingredients including whole-wheat flour and wheat germmdashand for whatrsquos not hydrogenated oils and artificial preservatives flavors or colors
ldquoRich buttery taste with just the right amount of saltrdquo
Gluten-free
Blue Diamond Hint of Sea SaltNut Thins
Glutino Original Gluten-Free Crackers
Glutino uses non-GMO corn to deliver a simple crunchy party-perfect cracker thatrsquos 100 percent safe for anyone whorsquos gluten-free Plus it incorporates organic palm oil and steers clear of trans fats
ldquoA perfect pairing for dips or cheeserdquo
Cheese
Blue Diamond Almond CheddarNut Thins
Three reasons we love this healthier take on cheese crackers all-organic ingredients natural coloring and 0 grams of added sugars And as with all Simple Truth products theyrsquore free from 101 suspicious ingredients
ldquoThe mild cheese flavor makes for a broader appealrdquo
Simple Truth Organic Cheese Squares
OG
6 Winter 2016 Live Naturally
OG V
DO NOT PRINT THIS SLUG
Fn 14-BB-1085-AD-LAYRef 14-BB-1033rs-AD-LAY
YOGA JOURNALMARCH 2015
PAGE 1Full Page
Trim Size 8375 x 10875rdquoLive Area 7625 x 10125rdquoBleed Area 8625 x 11125rdquo
Layout 12315
FontsGothamHelveticaLouisiana
ImagesYoga Woman on Paddle BoardFotosearch k15671603Royalty Free $9900Purchased by TA 121214
Products57415
ColorsCMYK
Printed 100
30Possibility
40NaturalAbility
30Flexibility
You look good you feel good and with a Balance Barreg yoursquore ready for anything Balance Barreg comes in avariety of delicious fl avors with the perfect 40-30-30 nutritional balance to give you lasting energy for all your daily adventures So live life to the fullest today and get ready to love tomorrow
Lifersquos Better with Balance
copy2015 Balance Bar Company 798415BB-GGwwwBalancecom
798415-BB-ADindd 1 121015 1010 AM
SHU
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STO
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(LE
FT 2
)
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
TRY THISSIMPLE TRUTH ORGANIC
CINNAMON amp CRANBERRY
INSTANT CHIA OATMEAL
Donrsquot have time to cook up a pot of oatmeal No problem This 100 percent whole-grain cereal cooks up in minutes Just add hot water With 16 percent of daily fiber needs in each serving plus cranberries chia seeds and a touch of cinnamon itrsquos a tasty healthy and filling way to start the day
FOUND EXCLUSIVELY at King Soopers and City Market stores all Simple Truth products come with a guarantee called ldquoFree From 101rdquo ensuring that they donrsquot contain any of 101 artificial ingredients such as aspartame calcium bromate or azodicarbonamide (see 9 below) View the full list at simpletruthcom
101 INGREDIENTS YOU WONrsquoT FIND IN SIMPLE TRUTH9 AZODICARBONAMIDE
Say this chemicalrsquos name 10
times fast Most often found in
commercially baked bread to
whiten flour and maintain bread
texture azodicarbonamide is
also a common ldquoingredientrdquo in
yoga mats and shoe rubber
Although the FDA considers small
amounts safemdashthe allowable
level is 45 parts per million in
doughmdashazodicarbonamide has
been linked to respiratory issues
allergies and asthma
FREE FROM 101Trend WatchFOOD NEWS THATrsquoS GOOD TO KNOW
A SEA OF SEAWEEDIt has grown well beyond sushi Seaweed is going mainstream in many more forms seaweed snacks seaweed chips seaweed crackers Whatrsquos the buzz This dark-green superfood is a low-calorie source of protein and fiber is richer in trace minerals and vitamins than kale and contains all kinds of goodness including vitamin C iodine and antiviral antibacterial and anti-inflammatory properties
PALEO + VEGAN = PEGANA compromise between two popular dietsmdashpaleo (meats nuts fish vegetables) and vegan (fruits vegetables grains)mdashthe ldquopeganrdquo diet allows for 75 percent fruits and vegetables with the other 25 percent filled with organic animal protein healthy whole grains lentils and high-quality fats such as nuts coconut and avocados So whatrsquos the benefit Peganism has the potential to lower cholesterol and decrease diabetes risk according to experts like Mark Hyman MD author of 10-Day Detox Diet Cookbook
TWO REASONS TO EAT FERMENTED FOOD
1 Foods with live culturesmdashaka fermented foodsmdashencourage good bacteria in your
tummy Foods like yogurt sauerkraut tempeh miso and kimchi and drinks like kombucha contain naturally occurring probiotics which encourage growth of good bacteria to keep your gut happy
2 A recent psychological study suggests that probiotics in fermented foods can ease social
anxiety How More good bacteria in your belly mean less irritation and inflammation so your tummy feels better your mood is better and you experience less anxiety stress and depression
$250ndash$500 million in sales2014 newhope360com
25animal protein whole grains amp
healthy fats
75plants
Kimchi is a fermented Korean dish
made with vegetables and spices
8 Winter 2016 Live Naturally
SHU
TT
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STO
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(T
OP
) C
OO
KIE
AN
DK
AT
EC
OM
International Year of PulsesPLEDGE YOUR ALLEGIANCE TO THESE VERSATILE SUPERFOODS
1 large head of cauliflower sliced into bite-sized florets
3ndash4 tablespoons olive oil dividedSalt and freshly ground black
pepper to taste1 cup chopped yellow or white
onion2 large garlic cloves pressed or
minced2 tablespoons tomato pastefrac12 teaspoon ground cuminfrac12 teaspoon chili powderfrac34 cup brown lentils picked over for
debris and rinsed2 cups vegetable broth or water8 corn tortillasfrac12 cup packed fresh cilantro leaves
CHIPOTLE SAUCEsup1frasl₃ cup mayonnaise2 tablespoons lime juice2ndash3 tablespoons adobo sauce
(from a can of chipotle peppers) or chipotle hot sauce to taste
Salt and freshly ground black pepper to taste
1 Preheat oven to 425deg Toss cauliflower with 2ndash3 tablespoons olive oil Season with salt and pepper and arrange in a single layer on a large baking sheet Roast 30ndash35 minutes tossing halfway until florets are deeply golden on the edges
2 Warm 1 tablespoon olive oil in a medium-sized pot over medium heat Sauteacute onion and garlic with a dash of salt for 5 minutes until onions are softened and translucent Add tomato paste cumin and chili powder and sauteacute for another minute stirring constantly Add lentils and vegetable broth or water Raise heat and bring mixture to a gentle simmer Cook uncovered for 20ndash35 minutes
until the lentils are tender Reduce heat as necessary to maintain a gentle simmer When ready to assemble tacos drain off any excess liquid then cover and set aside
3 To prepare chipotle sauce whisk together all ingredients and set aside
4 To assemble tacos warm tortillas individually in a pan over medium heat Top each tortilla with lentils cauliflower a drizzle of chipotle sauce and a generous sprinkle of chopped cilantro
Recipe by Cookie and Kate blog courtesy of USA Dry Pea
and Lentil Council
THE UNITED NATIONS has declared 2016 to be the International Year of Pulses The moniker ldquopulsesrdquo refers to the edible dried seeds of legumesmdashdry peas beans lentils and chickpeas Pulses are good sources of protein fiber minerals and antioxidants and they play an important role in health sustainability and food security around the world
Beginning this month consider taking the ldquoPulse Pledgerdquo and commit to eating pulses in any form at least once a week throughout 2016 By taking the pledge at pulsepledgecom you will gain access to tasty recipes meal plans and more Herersquos an easy way to start
Roasted Cauliflower and Seasoned Lentil TacosMakes 8 tacos
livenaturallymagazinecom 9
ILLU
STR
AT
ION
S B
Y G
EO
RG
E R
ET
SEC
K
Cut Above the RestA SIMPLE KNIFE TECHNIQUE FOR SAFE SLICING
FLIP ON A COOKING SHOW and yoursquoll see TV chefs wielding sharp shiny knives chopping foods at lightning speed Knowing good knife skills makes meal prep faster more enjoyablemdashand safer ldquoTherersquos a good reason why the very first class any culinary student takes is knife workrdquo says J Kenji Loacutepez-Alt managing culinary director of Serious Eats and author of The Food Lab Better Home Cooking Through Science (WW Norton 2015) ldquoCooking without mastering the basic strokes is like trying to run without knowing how to tie your shoesrdquo
HOW TO HOLD A KNIFE
The first step to good knife skills is properly gripping
your knife You can hold a knife in a Handle Grip
with all your fingers behind the bolster (the junction
between the knife blade and handle) Or try the
Blade Grip Rest your thumb and forefinger in front
of the bolster directly on the blade This grip might
take practice but it can offer better control and
balance when slicing and chopping
THE SLICE
CREATE a flat stable surface for your food to rest
on by slicing it in half or slicing off a thin section
of its face Hold the food steady with your non-
knife hand curling your fingers into a claw
HOLD THE TIP of the blade against the cutting
board with the knife angled upward the flat
side resting against your knuckles With the
blade tip in constant contact with the cutting
board pull the knife backward slightly until the
blade slices into the food
CONTINUE by pressing downward and forward
using the full length of the blade to slice through
your food Repeat using a circular motion and
keeping the blade tip against the board at all
times Use your ldquoclawedrdquo fingers to slowly push
the food for each slice
Keep the blade tip in constant contact with the cutting board while slicing
Hold food steady curling your fingers into a claw
HANDLE GRIP
BLADE GRIP
Bolster
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
10 Winter 2016 Live Naturally
SHU
TT
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Cooking in Cast Iron4 REASONS TO USE THIS STURDY COOKWARE
3
HOLDS HEATMade of dense metal cast iron heats slowly and then holds its heat so food cooks quickly and evenly
4
IS VERSATILE Cast iron is oven-safe so cook in it on your stovetop or use for baking such as cornbread
1
LASTS FOR DECADESCast-iron pans are durable if well cared for Itrsquos best to clean your pan right after use Wash by hand with a bit of soap and sponge or stiff brush Rinse and dry the pan over low heat on the stovetop
2
HAS HEALTH BENEFITSIf your cast-iron pan is well seasoned you can cook with less oil because the pan is already coated You also get a bit of iron in your food from the pan
GOT RUST Remove it with a potato Cut a potato in half dip cut end in mild dish soap or baking soda and rub firmly over rusted area Repeat until removed then rinse and dry thoroughly
TO SEASON CAST IRON Heat oven to 350deg After washing and drying the pan use a cloth or paper towel to apply a thin coat of cooking oil (vegetable olive coconut or flaxseed work well) to the inside and outside of the pan Place pan upside down on ovenrsquos center rack with aluminum foil underneath to catch any drips Bake for an hour
Kellogg
SAVE $ 001on any TWO
Kashi reg products (52 oz or Larger Any Flavor Mix or Match)
Offer excludes single-serve
CONSUMER Limit ONE coupon per purchase of product indicated Limit of FOUR like coupons in same shopping trip Consumer pays sales tax Coupon may not be bought reproduced transferred or sold No cash value NO CASH BACK Void where taxed restricted or prohibitedRETAILER We will redeem this coupon in accordance with our redemption policy copies available upon request Cash Value 1100cent Void where prohibited taxed or restricted by law Mail Coupons to KASHI COMPANY PO BOX 880299 EL PASO TX 88588-0299reg trade copy 2015 Kashi Company62004342
MANUFACTURER COUPON EXPIRES APRIL 30 2016
Offer excludes single-serve
Limit ONE coupon per purchase of product indicated Limit of FOUR
trade
Pepitas
Red Beans
Pea Crisps
Sorghum
reg trade copy 2015 Kashi Company 2015 Kashi Company
GLUTENFREE VEGAN
trade
NEW
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
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(6
)
Food Combos for Healthier SkinTRY ONE OR ALL OF THESE THREE FOOD PAIRINGS BY KELLEE KATAGI
EXPERTSmdashALONG WITH MANY AN ACNE-RIDDEN teenagermdashhave long known that the health of your skin has a lot to do with what you eat (or donrsquot eat) What hasnrsquot always been clear is that many nutrients are more potent for skin quality
when combined or balanced with other key nutrients Wersquove used insight from Oregon State Universityrsquos Linus Pauling Institute a nutrition-research heavyweight to develop three synergistic food pairings that deliver powerful benefits for robust beautiful skin
KALE SALAD TOPPED WITH SUNFLOWER SEEDS
NUTRIENT PAIRING Vitamins C and E
WHAT YOU GET 1 cup of chopped kale
contains 107 percent of a womanrsquos daily
vitamin C requirements (89 percent of a
manrsquos) 1 ounce of sunflower seeds (a little
more than a frac14 cup) provides nearly half the
daily requirement of vitamin E
WHY IT MATTERS Vitamins C and E are
both antioxidants that protect skin against the
damaging effects of oxygen and light and
help prevent dry skin C also helps synthesize
collagen which sustains skin structure and
helps replace dead skin cells Often E gets
oxidized and needs help to restore itself says
Linus Pauling research associate Alexander
Michels He contends that C is perfectly
suited for the job which makes the nutrients
more effective when eaten together
PREP TIP Sprinkle the seeds liberally on your
salad for maximum effect
STRAWBERRY-ALMOND MILK SMOOTHIE
NUTRIENT PAIRING Vitamins C and E
WHAT YOU GET 1 cup of pureed strawberries
delivers about 180 percent of a womanrsquos daily
requirement of vitamin C (150 percent for a
man) 1 cup of almond milk contains nearly
half your vitamin E requirements
WHY IT MATTERS Studies reveal that 40
percent of US adults donrsquot meet daily vitamin
C needs and a whopping 90-plus percent
donrsquot get enough E Thatrsquos partly because
the synthesized form of E found in many
supplements doesnrsquot contribute to vitamin E
levels in the body (the same doesnrsquot hold true
for other vitamins)
PREP TIP Blend 2 cups of almond milk 1 cup
of frozen strawberries a frozen banana and
a few drops of vanilla extract add sweetener
to taste
WALNUT-ENCRUSTED SALMON
NUTRIENT PAIRING Omega-6 and omega-3
fatty acids plus vitamin D
WHAT YOU GET A 3-ounce salmon fillet
offers roughly 200 percent of your daily
D along with 2000ndash3000 milligrams of
essential fatty acids walnuts contain high
levels of both omega-6 and omega-3 fatty
acids
WHY IT MATTERS A good balance of
omega-6 and omega-3 fatty acids can keep
skin moist and supple as well as aid skinrsquos
immune and inflammatory responses Vitamin
D may help skin develop and mature Michels
says and eating D along with fat ramps up
your bodyrsquos ability to absorb it
PREP TIP Preheat oven to 375deg Mix 1
tablespoon honey 1 tablespoon Dijon
mustard and salt and pepper to taste Brush
mixture over four 6-ounce salmon fillets
Then press top of fillets into a plate covered
with 12 cup of finely chopped raw walnuts
coating evenly Bake for 10ndash12 minutes in a
greased baking dish
+ + +
12 Winter 2016 Live Naturally
The Sunshine VitaminHOW TO GET ENOUGH VITAMIN DmdashSUN OR NO SUN
THE FACTS ARE SIMPLE We need vitamin D This health hero wards off both minor and major diseases like cancer and diabetes by strengthening your immune system It also keeps bones and teeth strong by enabling calcium absorption and regulates blood pressure The sun is our primary source of D but studies show that even in sunny months a majority of Americans likely arenrsquot
getting recommended levels (a minimum of 600 IU daily for most people) Food sources are scarce so you have to be strategic to get enough Here are your best bets from three different foods If you have an aversion to these consider taking a D3 or cod liver oil supplement Check with the nutrition expert in your local store for suggestions
Fish Fatty fish especially
swordfish and
salmon is by far the
best food source for
vitamin D 3 ounces
of swordfish delivers
about 560 IU nearly
your full daily D
quota The same portion of sockeye salmon
contains about 450 IU with canned tuna
coming in at 150 IU Vitamin D gets stored in
your bodyrsquos fat so you donrsquot have to eat fish
daily aim for about 6 ounces two or three
times per week
Fortified dairy
In the 1930s
US milk
manufacturers
began adding
vitamin D to milk
to reduce the
occurrence of
rickets a bone
disease It worked and fortification is
common to this day with 1 cup of fortified
milk providing about one-fifth of your daily
needs Opt for full-fat dairy D is
fat soluble so the fat greatly improves
vitamin absorption
Mushrooms
Who knew that
mushrooms and
humans had
something in
common We both
manufacture vitamin
D when wersquore in
the sun If you can
find a way to expose mushrooms to midday
sunlightmdasheven winter sun is adequate studies
showmdashfor one to six hours their vitamin D
levels can shoot up to 25ndash100 percent of your
daily needs per cup (depending on mushroom
species and length of time in the sun) mdashKK
䄀瘀愀椀氀愀戀氀攀 椀渀 猀攀氀攀挀琀 猀琀漀爀攀猀
洀漀爀攀 瀀爀漀琀攀椀渀 琀栀愀渀 猀甀最愀爀 瀀攀爀 挀甀瀀
䘀漀爀 洀漀爀攀 椀渀昀漀爀洀愀琀椀漀渀 愀渀搀 爀攀挀椀瀀攀猀Ⰰ
瘀椀猀椀琀 猀椀最最椀猀搀愀椀爀礀挀漀洀
14 Winter 2016 Live Naturally
SIMPLE TRUTHSbegin
SHU
TT
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STO
CK
Beets can lower your blood pressure thanks to naturally occurring nitrates that your body converts into the nitric oxide needed to enhance blood flow
Donrsquot discard the greens Beet greens are full of iron which helps your body produce oxygen-carrying red blood cells Rinse and chop the greens and then flash-sauteacute them in coconut oil with minced garlic
Beets can be eaten raw Brighten up a salad by shredding beets and tossing them with sunflower seeds avocado and greens A simple balsamic vinaigrette is this dishrsquos best complement
Planning a cleanse Put beets on the menu These root vegetables help purify your blood while acting as a tonic for your liver
Get the most nutritional value out of beets by leaving the skins on Just be sure to scrub them well
Easy Beet-Coconut SoupServes 6
frac14 yellow onion diced
2 cloves garlic finely chopped
2 tablespoons coconut oil
4 large beets diced
3ndash4 cups vegetable stock
1ndash2 (15-ounce) cans coconut milk
Fresh herbs like dill basil or parsley for garnish
In a saucepan sauteacute garlic and onion until translucent Add beets and sauteacute for about 7 minutes then add enough vegetable stock to cover beets Simmer covered until beets are soft Cool the mixture slightly then puree in a blender or food processor Return puree to low heat add coconut milk and stir until blended and warmed Garnish with herbs
Recipe and some nutritional facts provided by Sue Van Raes a licensed
holistic nutritionist
Meet the BeetYOUrsquoLL BE GLAD YOU MADE THE ACQUAINTANCE OF THIS NUTRIENT-RICH TREASURE BY BLAIR YOUNG
enjoylifefoodscomtothefullest
Find us in the
Gluten-Free aisle
with our whole family of free-from products - from soft baked cookies to oh-so-satisfying chewy bars Every product
is free-from the top 8 allergens so all you have to worry about is grabbing the last Snickerdoodle before your son gets to it
Enjoy your moment to the fullest
Free-Fromwheat dairy peanuts tree nuts egg soyfish amp shellfish
PRODUCT VARIETY VARIES BY STORE
yourARMINGwithDESK DRAWER
Snacks
3 orsquoclock CravingCrispy Crunchyfor
a
gluten-freeSolution to that
SNACK SMARTbegin
As the first meal of the day breakfast provides you with nutrients that lead to better concentration and more energy so
you can perform your best Itrsquos a must for kids too A research review in Frontiers in Human Neuroscience found strong evidence that regular
breakfasts improved both behavior and academic performance in schoolchildren
Raise the Breakfast BarDONrsquoT HAVE TIME TO SIT DOWN FOR BREAKFAST GRAB A BAR AND GO BY REBECCA HEATON
GETTING READY IN THE MORNING isnrsquot always easy particularly if yoursquore also trying to get family members out the door to work or school If you have to eat on the go put a fast and healthy spin on breakfast with these tasty portable bar options
KASHI TRAIL MIX CHEWY GRANOLA BARIn Japanese kashi means
ldquoenergyrdquo And thatrsquos what
you get from this tasty
granola bar Each bar
serves up 11 grams of
whole grains and has a
nice crunchy yet chewy
texture thanks to a
blend of energy-inducing
roasted whole almonds
sunflower seeds sun-dried
cranberries and raisins
NUTRITION DEETS
Calories 140
Fiber 4 grams
Protein 6 grams
Sugars 6 grams
LARABAR BANANA BREAD BARWith three ingredientsmdash
bananas dates and
almondsmdashit doesnrsquot get
more simple and pure
than this Along with being
gluten-free soy-free
dairy-free kosher and
vegan this bar delivers 20
percent of your daily fiber
and 12 percent of your
daily potassium needs A
nutritious take on morning
banana ldquobreadrdquo for sure
NUTRITION DEETS
Calories 230
Fiber 5 grams
Protein 6 grams
Sugars 20 grams
16 Winter 2016 Live Naturally
CLIF CRUNCHY PEANUT BUTTER BARLoaded with organic oats
and peanut butter plus
11 vitamins and minerals
this bar is full of energy
and goodness Numbers
we approve 22 percent
of your protein RDA 20
percent of your daily
calcium plus healthy
doses of essential minerals
like phosphorous (25
percent) and magnesium
(25 percent) And it tastes
great too
NUTRITION DEETS
Calories 260
Fiber 4 grams
Protein 11 grams
Sugars 20 grams
BALANCE BAR YOGURT HONEY PEANUT When you need protein
reach for this honey and
peanut bar dressed in
creamy yogurt It provides
30 percent of your daily
protein needs to keep
you fueled and energized
throughout the morning
Itrsquos also an excellent
source of healthy
antioxidants including
vitamins A C and E Best
of all It tastes like peanut
butter fudge
NUTRITION DEETS
Calories 200
Fiber 1 gram
Protein 15 grams
Sugars 18 grams
CASCADIAN FARM ORGANIC CHOCOLATE CHIP CHEWY GRANOLA BARKnown for its array
of healthy morning
cereals Cascadian
Farm has taken some
of its best ingredients
and formed them into
a delicious chewy
granola bar USDA-
certified organic this
bar has 8 grams of
whole grains plus
semisweet chocolate
chips to satisfy your
morning sweet tooth
NUTRITION DEETS
Calories 140
Fiber 1 gram
Protein 2 grams
Sugars 9 grams
LIVE KINDTM
healthy habits start here
KINDreg is a registered trademark of KIND Management Inc
DATE 93015 CLIENT POT TRIM SIZE 8 x 105 APPROVAL INITIALDATETIME APPROVAL INITIALDATETIME
FILE NAME POT150331 PURPLE POTATO AD PREPARED BY Jake LIVE SIZE -25 all 1 ART DIRECTOR 4 PROD MGR
PUBISSUE Kroger Retail DEC INTERNAL ROUND R1 BLEED SIZE +25 2 COPYWRITER 5 PROJ MGR
FILE TYPE INDD CC 2015 CLIENT ROUND R1 LASER SCALE 100 3 COPYEDITOR 6 ACCOUNT MGR
NOTES
of the world
e 9 B E HO L D
of the world
e French ied em ied em ied em
e Irish ied em
e Irish ied em
boiled em em em
9B E HO L D
copy 2
015
Un
ited
Sta
tes
Po
tato
Bo
ard
A
ll ri
gh
ts r
ese
rved
copy
20
15 U
nit
ed
Sta
tes
Po
tato
Bo
ard
A
ll ri
gh
ts r
ese
rved
Get potatoes in the produce department to make Rainbow Potato Pancakes and thousands of other incredible dishesand thousands of other incredible dishes
AA
RO
N C
OLU
SSI
ST
YLE
ER
IC L
ESK
OV
AR
eatHot Potato
WHETHER YOU LIKE rsquoEM MASHED BAKED BOILED ROASTED OR GRILLED THESE POPULAR VERSATILE
VEGETABLES ARE SURPRISINGLY PACKED WITH POWER AND NUTRITION
RUSSETSMost widely used in the United States brown-skinned russets have a mild earthy flavor with a bit of sweetness A favorite use is baking resulting in a light fluffy center surrounded by a crispy roasted skin Russets are also good for mashed potatoes and pan-fried potatoes
WHITESMashing is a common use for these subtly sweet creamy all-purpose potatoes Their skin is so delicate you donrsquot even need to peel them even when mashing Also try grilling whites (whole or thickly sliced) to bring out a more full-bodied flavor or use them in soups or stews as they hold their shape well when tender
PURPLESBLUESWith a rich vibrant color and distinctively nutty taste cooked purples and blues are a great fit for potato salads as well as green salads Their moist firm flesh retains its shape and ranges from purple to lavender to almost white Theyrsquore delicious roasted but microwaving best preserves their color
REDSBecause their texture stays firm throughout the cooking process reds do well in soups and stews Keep the skin onmdashno need to peel themmdashto add color to any dish Slightly sweet with a smooth creamy always-tender texture reds are ideal for potato salads or creamy mashed potatoes
YELLOWSGrilling is a favorite use for yellows because it brings out their sweet caramelized flavor Plus the crispy golden skin enhances the dense buttery texture of the flesh This smooth texture also lends itself well to lighter versions of baked or roasted potatoes
livenaturallymagazinecom 19
AA
RO
N C
OLU
SSI
STY
LE E
RIC
LE
SKO
VA
R
eat
Potato Power THIS SEEMINGLY HUMBLE SOMETIMES MALIGNED VEGETABLE IS REALLY A SUPERFOOD IN DISGUISE
DISH IT UP
The Good Stuff in SpudsOne medium-sized potato (53 ounces with skin) contains
Vitamin C A whopping 45 percent of your daily value helps prevent cellular damage aids iron absorption and may help support the bodyrsquos immune system
Potassium More than any vegetable or fruit (10 percent of your daily needs) including bananas sweet potatoes and broccoli encourages normal heart rhythm fluid balance and muscle and nerve function
Fiber 8 percent of your daily requirements (with the potato skin) improves digestion cholesterol and blood sugar levels
Vitamin B6 10 percent of your daily value necessary for carbohydrate and protein metabolism
+ Just 110 calories and no fat
Causa Morada
Heirloom Potato Salad with Roasted Shallot Vinaigrette
Baked Potato Doughnuts amp Apple Compote
SHOPPING FOR TATERSWhen buying potatoes look for clean smooth and firm-textured
spuds with no cuts bruises or discoloration See green on the
skin This is buildup of a chemical called solanine a natural reaction to the potato being exposed to too
much light Solanine produces a bitter taste and if eaten in large
quantity can cause illness So cut away any green portions before
cooking and eating
20 Winter 2016 Live Naturally
Gnocchi amp Spicy Marinara Sauce
Potato facts and tips courtesy of the United States Potato Board Learn more about these super tubers at potatogoodnesscom
STEP 1 After kneading gnocchi dough and cutting into smaller pieces flour a fork and place a piece of dough on fork
HOW TO FORM A PERFECT GNOCCHI
STEP 2 Press gnocchi dough down on fork tines with your thumb
STEP 3 Roll piece of dough down the fork to make ridges Voilagrave yoursquove created a perfect gnocchi
Repeat with all pieces
TURN THE PAGE FOR
THE FULL RECIPE
PETITES AND FINGERLINGS
These bite-sized spuds are smaller versions of their full-
sized cousins and come in a wide range of skin and flesh colors
The difference Because of their smaller size their flavors are more
concentrated and they cook more quickly Both petites and fingerlings are excellent when
roasted or in potato salads
TO PEEL OR NOT TO PEEL
While the skin contains about half of the potatorsquos dietary
fiber the majority of nutrients are found within the potato
itself If peeling use a vegetable peeler or sharp paring knife and
keep the peeling very thin to preserve nutrients that are found
close to the skin Yoursquoll get the most nutrients however when potatoes are cooked and eaten
with the skin on
livenaturallymagazinecom 21
eat DISH IT UP
Heirloom Potato Salad with Roasted Shallot Vinaigrette By Jasmine Smith
With a rainbow of potato types this is a colorful side dish Serves 4
1frac12 pounds petite red white and purple potatoes washed unpeeled and quartered
3 garlic cloves mincedfrac34 cup canola oil plus 2 tablespoons divided 2 shallots unpeeled frac14 cup red wine vinegar2 tablespoons honey2 tablespoons chives mincedSalt and pepper to taste
1 Preheat oven to 400deg Mix potatoes garlic and frac14 cup of canola oil Spread on a baking sheet Bake until potatoes are tender enough to pierce with a fork about 30 minutes
2 Meanwhile drizzle 2 tablespoons canola oil on shallots and wrap in aluminum foil Bake 15 minutes until tender Once cooked peel shallots combine with vinegar and honey in a blender blend to a liquid consistency Slowly pour remaining frac12 cup oil into blender on low speed until completely emulsified
3 Toss potatoes in the shallot vinaigrette with chives salt and pepper
Causa Morada By Jorge de la Torre
This Peruvian layered potato and chicken dish adds sky-blue creativity to your menu Serves 6
2 pounds purple potatoesFine sea saltfrac12 cup olive oilfrac14 cup lime juice freshly squeezed2 boneless skinless chicken breasts1 yellow onion whole1 carrot whole1 tablespoon chopped mint leavesfrac34 cup Greek yogurtfrac14 cup jalapenos finely choppedfrac12 cup celery minced frac12 cup red onion mincedBlack pepper to taste1frac12 cups semi-ripe avocados thinly sliced6 kalamata olives pitted
1 Place potatoes in a large saucepan Cover with cold salted water and bring to a boil Reduce heat and simmer until tender about 20 minutes Let cool
2 Peel potatoes and mash very finely in a large bowl Knead lightly with gloved hands (to avoid getting blue color on skin) slowly drizzling in olive oil until potatoes reach a doughlike consistency Add lime juice and season with salt Refrigerate about 2 hours
3 Put chicken onion carrot and mint into a large saucepan add just enough water to cover bring to a slow boil Cook until chicken is fork-tender about 20 minutes
4 Toss or compost whole onion carrot and mint Transfer chicken to a medium bowl Once cool shred chicken with fingers or a fork Mix in yogurt jalapenos celery and red onion Season to taste with salt and pepper Refrigerate until cold about 1 hour
5 Oil a 2-quart casserole Spoon half of the potato mixture into the casserole followed by chicken mixture and then remaining potato mixture Refrigerate until firm about 2 hours
6 Put a dollop of avocado dressing (recipe below) on each plate Slice and serve on dressing garnish with avocados and olives
CREAMY AVOCADO DRESSING1 ripe avocado3 tablespoons Greek yogurtSalt and pepper to taste
Mash all ingredients until smooth
Gnocchi amp Spicy Marinara Sauce By Michael Brooks
Who knew it was this easymdashand funmdashto make your own gnocchi Serves 4
GNOCCHI 3 large russet potatoes 1 tablespoon kosher saltGround black pepper to taste1 egg yolk beaten1 cup unbleached flour
1 Bake potatoes at 350deg for 45 minutes or until fork-tender Let potatoes cool peel them and then mash them in a medium-sized bowl
2 Gather 2 cups of mashed potatoes and form a well in the center Stir salt and black pepper into beaten yolk and pour into well
3 With both hands work mashed potato and egg together then gradually add flour until it turns into a dough Do not overknead
4 Dust a large cutting board or clean counter with flour Cut dough into six equal parts and roll into frac12- to frac34-inch thick ropes Slice ropes at frac12- to frac34-inch intervals
5 Flour a fork and press gnocchi along tines with thumb roll down to make ridges
6 Add gnocchi to boiling salted water cook until they float to the top 1ndash3 minutes
SAUCE3 tablespoons olive oil2 medium shallots minced4 garlic cloves minced2 roasted jalapeno peppers minced1 (28-ounce) can whole peeled tomatoes6 basil leaves thinly sliced1 teaspoon kosher saltfrac14 teaspoon black pepperParmesan cheese grated for garnish
1 Heat oil over medium-high heat in medium saucepan Add shallots and sauteacute until translucent add garlic and sauteacute 2 minutes
2 Add minced jalapeno and tomatoes and crush with a masher while in pan
3 Bring to a boil then lower to simmer for 15ndash20 minutes stirring every few minutes
4 Remove from heat Stir in basil and gnocchi Season with salt and pepper Top with parmesan if desired
To roast jalapenos Hold jalapeno with tongs over a gas burner flame until skin is blackened Or roast for 45 minutes at 350deg Let peppers sit 15 minutes then peel skin de-seed and mince
Baked Potato Doughnuts amp Apple Compote By Nicole Sandor
Potatoes are the stealth ingredient in this moist delicious doughnut Yields 12 doughnuts
DOUGHNUTS2 russet potatoesfrac12 teaspoon kosher salt1 cup all-purpose flour plus more for dusting1 cup whole-wheat flour1 teaspoon baking powderfrac14 teaspoon baking sodafrac12 teaspoon nutmeg1 teaspoon cinnamonfrac12 cup brown sugar3 tablespoons sugarfrac12 cup sour cream1 egg
1 Preheat oven to 350deg Line a baking sheet with parchment paper
2 In a medium pot boil potatoes with skins until fork-tender Drain excess water peel skins Mash the potatoes and let cool
3 In a medium bowl whisk together salt flours baking powder baking soda and spices
4 In a large bowl combine mashed potato sugars sour cream and egg
5 Add dry ingredients to potato mixture and beat until just incorporated Dough will be sticky Let dough rest for 10 minutes
6 Dust counter with all-purpose flour roll out dough to frac12-inch thickness Using a 3-inch circular cookie cutter punch holes from dough and line them up on parchment-lined baking sheet Take a 1-inch circular cookie cutter and punch holes in the dough center
7 Bake 12ndash13 minutes until donuts start to turn golden brown Remove from pan and cool on a rack Prepare topping
APPLE COMPOTE 2 tablespoons unsalted butter1 tablespoon brown sugar2 tablespoons agave nectar or honey2 cups apple juice1 apple diced in frac14-inch pieces1 tablespoon all-purpose flourWater as needed
1 In a small sauteacute pan melt butter and then add sugar creating a paste Add agave stir then add juice and apple Simmer 5 minutes
2 In a small bowl add water to flour a little at a time creating a slurry to prevent clumping
3 Slowly stir slurry into hot liquid cook until thickened Top doughnuts with compote
Optimum Wellness is excited to partner with Johnson amp Wales University Jorge de la Torre dean of culinary education at the Denver campus and a few of his star students developed these recipes Known as a recognized leader in culinary education JWU is changing the way the world eats For more information visit jwuedudenver
22 Winter 2016 Live Naturally
INT_129754_75265_Vans_Wellness_RESIZE_B_M_Ralphs_OLpdf 1 121415 1146 AM
reg trade copy 2015 Kashi Companytrade
Product selection varies by store
Italyrsquos never tasted so good
Briannascomcopy 2015 Del Sol Food Co Inc All rights reserved
OFF11$ any one (1) bottle of
Consumer Coupon void if transferred to any group fi rm or person prior to store redemption Coupon valid for items indicated any other use constitutes fraud may not be combined with any other offer One coupon per purchase of product(s) indicated Retailer This coupon will be redeemed for the face value plus 8cent handling provided terms of this offer have been complied with by the retailer and the consumer Any sales tax must be paid by the consumer Send to Del Sol Food Company Inmar dept 27271 1 Fawcett Dr Del Rio TX 78840 Cash Value 001cent Offer limited to one coupon per purchase of product(s) indicated Unauthorized reproduction prohibited Good only in the USA copy 2016 Del Sol Food Company Inc
EXPIRES041516
MANUFACTURERrsquoSCOUPON
Ingredients1 large homegrown tomato1 large avocado3-4 green onions chopped4 crispy bacon slices crumbled14 cup of sliced black olives14 cup of feta cheese (or cheese of your choice) BRIANNAS Italian Vinaigrette Dressing
Directions1 Slice tomato and arrange on a
plate in the shape of a star2 Slice avocado and place on top of
tomato slices3 Sprinkle onions olives and bacon
on top along with the cheese4 Drizzle desired amount of
BRIANNAS Italian Vinaigrette dressing on salad
5 Chill for 15 minutes - ENJOYServes 2
Italian Star SaladTry ThisTonight
69-0269-2015 Briannas Kroger live naturally-03Bindd 1 12415 605 PM
1 scoop Vega Protein amp Greens Vanilla
frac14 ndash frac12 cup unsweetened almond milk
1 cup frozen strawberries
frac12 frozen banana
2 Tbsp lemon juice
Blend an extra thick smoothie pour into bowl top with granola and fruit Enjoy with a spoon
Strawberry LemonSmoothie Bowl
ON ANY SMALL TUB OF VEGA PROTEIN amp GREENS
SAVE $5To Retailer Vega will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Vega Mandlik amp Rhodes PO Box 490 Dept 1215 Tecate CA 91980
To Consumer Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Coupon valid in-store only Only one coupon may be used on one tub per purchase One time use only Available in Ralphrsquos stores where Vega is sold Offer valid until 043016 ContactInquire within
MANUFACTURERrsquoS COUPON EXPIRES APRIL 30 2016
Eatmdashdonrsquot drinkmdashyour morning smoothie
DigiCodetrade Data FileACCOUNT 87272 MANDLIK RHODES INFORMATION SYSTEMS INCORDERED BY NICK ZAMUDIOPO NUMBER VEG 95554INVOICE NO 1508850( EPS via EMAIL )
Created on 12-1-15 at 151406by
SYMBOLOGY INCMaple Grove Minnesota 55369
763-315-8080
NOTICE This DigiCodetrade file is considered original artwork It must be inspected and approvedby the purchaser Use of this file confirms acceptance Any modification of this file through scalingor distortion is prohibited See back of the Symbology invoice for Limitation of Warranty
Encode 8110308387660009555435001100003160430SYMBOL HEIGHT 08576 NBAR 00104 BWA -0002095554 $5 off 1 any Vega Protein amp Greens tu
083876600-095554
livenaturallymagazinecom 25
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BUY IT AMYrsquoS INDIAN DAL CURRIED LENTIL In Indian cuisine dal means lentils peas or beans In Amyrsquos dal yoursquoll find all three mung dal beans organic black mung lentils green lentils and split yellow peas all in a mild curry base
MAKE IT BUY IT
Souped UpWHEN THE TEMPERATURES DIP THERE IS NOTHING MORE COMFORTING THAN A WARM BOWL OF SOUP WHETHER FROM YOUR OWN KITCHEN OR PREMADE SPOONFUL BY SPOONFUL THESE HEARTY HEALTHY OPTIONS WILL TAKE THE CHILL OFF AND FILL YOUR BELLY TOO BY KIMBERLY LORD STEWART
Chicken Tikka Masala SoupMAKE IT We dare you not to say ldquoMmmmmrdquo after your first bite of this take on an Indian favorite Serve with whole-grain naan or flatbread Serves 6ndash8
DIRECTIONS1 Heat oil over low heat in a large soup pot Add
onions and peppers sauteacute 15ndash20 minutes until soft2 Turn up heat to medium add garam masala
and sauteacute for 2 minutes Add garlic and ginger Stir and sauteacute for 1 minute Add sweet potatoes tomatoes and half of the chicken stock Fill tomato can halfway with water swish to remove tomato clinging to the can and add to the pot
3 Bring to a simmer and cook on low for 30 minutes until sweet potatoes are soft
4 Add tikka masala sauce garbanzos remaining chicken stock cauliflower and roasted chicken Bring back to a simmer and cook for 10 minutes until cauliflower is cooked Season with salt and pepper serve with a dollop of yogurt for each bowl
INGREDIENTS2 tablespoons canola oil 1 onion diced1 red pepper cored and
cubed2 teaspoons garam masala
spice blend2 cloves garlic minced1-inch knob fresh ginger
peeled and minced1 garnet sweet potato
peeled and cubed1 yellow sweet potato
peeled and cubed1 (28-ounce) can crushed
tomatoes32 ounces chicken stock
divided1 (16-ounce) jar tikka
masala sauce (try Kroger Private Selection)
1 (15-ounce) can garbanzo beans drained
frac12 small cauliflower stems removed cut into small florets
frac12 roasted chicken meat pulled off the bone
Salt and pepper as desiredGreek yogurt for garnish
Artichoke Leek and Potato Soup with Crispy ProsciuttoMAKE IT This no-cream leek and potato soup will please all palates Serve with a crusty whole-grain baguette and a salad to complete the meal Serves 6
INGREDIENTS3 large leeks2 tablespoons canola oil2 celery stalks1 (14-ounce) water-packed canned
artichoke hearts drained and chopped2 cloves garlic peeled1 teaspoon dried thyme6 large red potatoes washed and cut into
quarters8 cups vegetable brothSalt and pepper to taste 3 ounces prosciutto (optional)
DIRECTIONS1 Fill a large bowl with warm water Slice hairy ends off
the leeks and thinly slice the root stopping at the dark-green tops Place leeks in the warm water let sit for 10 minutes stirring occasionally to loosen any dirt Drain and rinse twice
2 Heat oil over low heat in a large soup pot Add drained leeks and celery sauteacute for 20 minutes until soft Add drained artichokes garlic and thyme Raise heat to medium and sauteacute for 2ndash3 minutes Add potatoes and broth bring to a soft boil and cook until potatoes are soft
3 Remove soup from heat and let sit for 15 minutes to cool Puree soup in batches in a blender or food processor until smooth Return pureed vegetables to the pot season with salt and pepper
4 For optional garnish place prosciutto on a parchment-lined baking sheet Place in a 375deg oven for about 5 minutes until crisp Serve on top of each bowl of soup
BUY IT IMAGINE ORGANIC CREAMY POTATO LEEK SOUPThis potato and leek soup is light and creamy with leeks onions potatoes and roasted garlic A blend of organic spices add an extra touch of flavor
eat MAKE IT BUY IT
26 Winter 2016 Live Naturally
BUY IT PACIFIC VEGETABLE LENTIL amp ROASTED RED PEPPER SOUPA combination of tender lentils fire-roasted peppers ripe tomatoes and black beans make this a hearty delicious soup loaded with fiber and protein
Cashew Butternut Squash Soup with Spiced MarshmallowsMAKE IT Warm baking spices give this otherwise traditional winter soup an added blanket of warmth The marshmallow garnish is optional but itrsquos a fun way to get your kids to eat their vegetables Serves 4ndash6
INGREDIENTS3 tablespoons extra-virgin
olive oil1 onion chopped1 carrot chopped1 celery stalk diced1 large shallot diced1 Honeycrisp apple peeled
cored and choppedfrac14 teaspoon ground cuminfrac14 teaspoon ground ginger1frasl8 teaspoon ground nutmeg1 medium butternut squash
peeled and cubed
frac12 cup raw cashews32 ounces vegetable stockfrac34 cup light canned coconut
milk6 large marshmallows one
per person cut in half to make two flat disks sprinkle each cut side with a light dusting of cayenne or cinnamon (optional)
DIRECTIONS1 Add olive oil to large soup pot on
medium heat Add onion carrot celery shallot and apple Sauteacute until golden brown about 10 minutes
2 Add cumin ginger and nutmeg Sauteacute for 3 minutes
3 Add squash cashews and stock Bring to a low boil and simmer until squash is soft
4 Let soup cool for about 30 minutes (or refrigerate)
5 Transfer soup in batches to a blender Puree each batch until smooth and return to pot Add coconut milk to thin out soup Reheat
6 Place spiced marshmallows in the bottom of each bowl and pour in the soup The heat will melt the marshmallows as they float to the top
AA
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livenaturallymagazinecom 27
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5)
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AR
eat
Salad in Winter JUST BECAUSE THE WEATHER IS COLD IS NO REASON TO LET YOUR SALAD RECIPES HIBERNATE BY KIMBERLY LORD STEWART
HEALTHY KITCHEN
Grilled Mediterranean Caesar with Capers and Sun-Dried Tomatoes Pair this eggless Caesar salad with grilled salmon or steak and yoursquoll have an elegant meal in less than 30 minutes No yolk Serves 4
2 organic whole romaine hearts cut lengthwise
2 pounds salmon or flank steak
4 tablespoons capers16 sun-dried tomatoes (oil-
packed) drained and thinly sliced
sup1frasl₈ red onion thinly sliced 1 lemon cut into quarters
DRESSING1 garlic clove crushed1 tablespoon lemon juicesup1frasl₃ cup plain 2 Greek yogurt1 teaspoon Dijon mustard1 teaspoon Worcestershire
sauce1 tablespoon white wine
vinegar frac12 cup grated Parmesan
cheese divided frac14ndashfrac12 cup extra-virgin olive
oilSalt and pepper to taste
1 Prepare dressing Place garlic lemon juice yogurt mustard Worcestershire sauce and white wine vinegar in a blender or small food processor Process until smooth Add half the cheese and pulse until mixed in Start with frac14 cup olive oil and puree until smooth Add more if necessary to thin out dressing Season with salt and pepper to taste
2 Brush cut lettuce halves and fish or steak on both sides with dressing
3 Grill salmon or steak on an outside grill or in a hot skillet on your stovetop to desired internal temperature During the last 2 minutes of grilling place the lettuce cut side down on the grill or in another skillet grill until lightly browned
4 Place lettuce on a plate grilled side up Garnish with capers sun-dried tomatoes and red onion Serve with the meat or fish Drizzle both with the remaining dressing Serve with extra lemon
Thai Glass Noodle and Edamame SaladThese noodles go by different namesmdashglass vermicelli rice cellophane or rice stick noodles No matter the name rice noodles are a fun way to get kids to eat their vegetables Serves 4
2 cups frozen shelled edamame1 (8-ounce) package glass rice noodles2 cups finely shredded purple cabbage1 tablespoon sesame oil1 cup sugar peas or snow peas sliced1 cup shredded carrots1 red pepper thinly sliced13 cucumber cut in half down the middle
sliced into moons2 green onions thinly sliced frac12 bunch cilantro chopped12 cup roasted peanuts chopped2 cups cooked chicken breast shredded
DRESSING2 tablespoons sweet chili sauce 2 tablespoons rice vinegar1 lime juiced2 tablespoons soy saucefrac12 teaspoon ground ginger 4 tablespoons peanut butterWater Sriracha sauce to taste
1 Bring a large pot of water to a boil Add the edamame and stir When the water returns to a boil add the noodles Remove from the heat and let sit for 6 minutes Add cabbage to noodles and hot water to soften Stir and let sit for 2 minutes Immediately drain in a colander and pat dry with a towel
2 Place in a serving bowl and add sesame oil Toss lightly to coat the noodles and vegetables
3 Add remaining vegetables cilantro peanuts and chicken
4 Whisk dressing ingredients If too thick add a little water to thin it out Season with Sriracha sauce as desired
5 Dress salad and stir gently to coat well
Greens are good but think about adding more color to your plate with red leaf
lettuce red radicchio and shredded purple
cabbage
28 Winter 2016 Live Naturally
Roasted Root Vegetables with Arugula Oven-roasting brings out the sweetness in winter vegetables Any winter vegetables will do so experiment with your favorites Try to cut all of the vegetables the same size so they cook evenly Serves 4
1 parsnip peeled cut lengthwise into quarters and again in 2-inch bars
2 carrots peeled cut like the parsnip 1 sweet potato peeled cut into 2-inch
pieces1 onion peeled cut into eighths 1 bunch small beets (any color) peeled
cut into eighths 2 apples peeled cut into eighths sup1frasl₃ cup extra-virgin olive oil2 teaspoons dried thymeKosher salt and pepper to taste4ndash5 cups arugula 3 ounces strong blue cheese
DRESSINGfrac14 cup apple cider vinegarfrac34 cup extra-virgin olive oil 2 tablespoons maple syrup sup1frasl₈ teaspoon dried mustard (or frac12
teaspoon Dijon mustard) Salt and pepper to taste
1 Preheat oven to 425deg Line a large baking sheet with parchment paper Place vegetables and apples in a single layer on baking sheet Drizzle with oil and season with thyme Stir to coat well Season with salt and pepper
2 Bake for 30ndash40 minutes until vegetables are tender
3 Remove from oven and transfer to a cool baking sheet Refrigerate to bring to room temperature (about 15 minutes)
4 Whisk dressing ingredients together 5 Divide arugula on salad plates Top
with roasted vegetables and blue cheese Spoon dressing over salad and serve
Pink Shrimp and Citrus Medallion SaladAfter one bite of this seaside main-dish salad yoursquoll forget itrsquos winter Serves 4
1 large head butter lettuce washed dried torn into bite-size pieces
2 bunches baby bok choy washed torn into bite-size pieces
4 fresh mint sprigs divided 5 fresh dill stems divided2 naval or blood oranges2 pink grapefruitssup1frasl₃ English cucumber thinly sliced1 ripe avocado pitted peeled cut
into 8 segments1frac12 pounds cooked peeled shrimp
DRESSINGfrac12 cup avocado oil1 lemon juiced1 tablespoon white wine vinegar2 teaspoons agaveSalt and pepper to taste
1 Gently toss lettuce and bok choy in a bowl Set aside
2 Remove mint leaves from the stems Sprinkle half on the salad Chop the rest and set aside Chop the dill leaves put half on the salad Set the rest aside
3 Cut away the peel and white pith from the oranges and grapefruits Cut out the segments set aside Reserve the orange and grapefruit membrane insides
4 Squeeze the juice from what is left of the orange and grapefruit insides into a small bowl Add avocado oil lemon juice vinegar agave and reserved mint and dill Whisk and season with salt and pepper
5 Retoss the salad and place greens on dinner plates Top each with cucumbers avocado citrus segments and shrimp Dress and serve
Remember oil and water donrsquot mix
Lettuce greens need to be dried well so the dressing wonrsquot
slide off
livenaturallymagazinecom 29
B y now yoursquove seen the headlines Cocoa is good for you
Deep within that scrumptious chocolate bar or frothing cup of hot cocoa rest power-ful bioactive compounds called flavanols
(also present in berries tea and wine) linked to everything from preventing heart attacks and dementia to stabilizing blood sugar and boosting sports perfor-mance But before you sink your teeth into another candy bar consider this To get enough cocoa flavanols (600 to 750 mg daily) to prompt such probable health benefits yoursquod have to eat as much as 1000 calories of dark chocolate or many thousands of calories of sugar-and-fat-loaded milk chocolate each day
ldquoThe evidence is very promising that cocoa flavanols could reduce risk of heart disease and other disordersrdquo notes cocoa researcher JoAnn Manson MD chief of the
Division of Preventive Medicine at Brigham and Womenrsquos Hospital in Boston ldquoBut we wouldnrsquot recommend trying to obtain large quantities by simply eating more chocolate The added calorie intake would be too highrdquo
Instead she and other nutrition experts suggest this Try to consume cocoa in as pure a state as possiblemdashas unsweetened cocoa powder cacao nibs or sparing amounts of high-quality dark chocolatemdashand incorporate its earthy savory taste into a variety of meals
ldquoWe are talking about a nutrient-dense phytochemical-rich food that can be eaten in breakfasts desserts and every way in betweenrdquo says registered dietitian Matt Ruscigno coauthor of Superfoods for Life Cacao (Fair Winds 2014) a cookbook that features everything from smoothies to sandwiches quinoa and lasagna ldquoToday in the Western world it has unfortunately become mostly just a candy bar But it has so much more to offerrdquo Ruscigno says
FOR THE LOVE
OF COCOA
HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT OVERDOSING ON SWEETS
BY LISA MARSHALL
30 Winter 2016 Live Naturally
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livenaturallymagazinecom 31
FROM BITTER BEAN TO SINFUL BARAs far back as 3000 BC chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao aka cocoa tree to make a fermented alcoholic drink says Santa Fendashbased chocolate historian Mark Sciscenti By around 2000 BC residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency Mayans and Aztecs dried and roasted the beans mixed them into a paste with cornmeal and spices and crumbled them into water for an ancient often cold chocolate beverage reserved for religious ceremonies medicinal treatments and elite treats ldquoIts consumption was pretty much the exclusive right of the rulers the priests and the warriorsrdquo Sciscenti says
Notably absent was sugar leaving those early cocoa drinks with a bitter taste Only in the late 1500s when cacao beans made their way to Spain did people start adding mild sweeteners By the 1700smdashafter the French and Italians piled on a little more sugarmdashhot chocolate had become a European luxury item lauded for its energy-
boosting and aphrodisiac properties It would take another century until in the mid-1800s inventor Joseph Fry developed the first chocolate bar
Today according to market research firm Mintel the average American eats about 95 pounds of chocolate each yearmdashthe vast majority of it milk chocolate Thatrsquos too bad says Sciscenti because all of that added milk and sugar negates many of the health benefits that come from cocoa
The good news Traditional uses of cocoa have been enjoying a renaissance with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats
ldquoI love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it hasrdquo says registered dietitian and chef Sara Haas ldquoIt makes a great platform for savory recipes and adds interest to dishes (like beef chicken or duck) that are otherwise a little one-noterdquo
SHU
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FOR THE LOVE OF COCOA
GLOSSARY COCOA VS CACAOCACAO BEANS The dried fatty seed of the fruit of the Theobroma cacao tree Some vegans and raw foodists eat them raw for snacks but they are very bitter If you are expecting a ldquochocolaterdquo taste yoursquore in for a surprise
CACAO NIBS Cracked shelled cacao beans usually roasted but sometimes available raw Have a bitter taste like cacao beans None of the inherent cocoa butter has been removed so they are high in good fat
CACAO POWDER Not to be confused with cocoa powder cacao powder is made from grinding down the shelled cacao bean Sometimes raw sometimes roasted Unlike cocoa powder in which the cocoa butter has been removed it is high in fat and has a full-bodied texture
COCOA LIQUOR The paste made from ground roasted shelled and fermented cacao beans This is what is referred to as ldquopercent cacaordquo on food packaging
COCOA BUTTER When cocoa liquor is pressed and the cocoa solids are removed slightly more than half of the remaining product is the cacao fat or cocoa butter It is 100 percent fat and is used in foods and cosmetics
COCOA POWDER What is left after the cocoa butter has been removed from the liquor Cocoa powder is one of the most recognized and used forms of cacao
CHOCOLATE Cocoa liquor plus cocoa butter plus sugar The percentage of cocoa liquor in chocolate determines how ldquodarkrdquo it is (Milk chocolate which also includes milk products typically contains around 10ndash12 percent cocoa liquor White chocolate contains about 20 cocoa butter plus sugar and dairy ingredients Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients)
32 Winter 2016 Live Naturally
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AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings
frac12 cup raw cacao powder or nibs
3 cups water1 teaspoon fresh or dried
minced chili pepper or to taste
1 cinnamon stick crushedPinch of salt1 vanilla bean
1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor
2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm
CREDIT SUPERFOODS FOR LIFE
CACAO BY MATT RUSCIGNO RECIPE
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best
200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)
livenaturallymagazinecom 33
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RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
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AP
HY
livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
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Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
bars
DO NOT PRINT THIS SLUG
Fn 798515-BB-CPN
Trim amp Live Size 3625 x 225rdquo
Layout 12315Rev Approved
Products
FontsHelvetica Palma
ColorsCMYK
DISCOVER THE SAVINGS Download the Ralphs app to collect
coupons weekly ads and rewards directly to your Shoppers Card and tie the
savings to your personal shopping list
DOWNLOAD THE APP TODAY
SHU
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40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
de
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1001
7077
0000
1231
0014
0100
SYM
BOL
HEI
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8576
NBA
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WA
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010
0000
12 B
uy 4
+ ge
t $1
off
517
077
1001
32
0017
077-
0000
12
CocoaViareg daily cocoa supplement delivers the highest concentration of cocoa flavanols which are scientifically proven to promote a healthy heart by supporting healthy blood flowdagger
daggerThis statement has not been evaluated by the Food and Drug Administration This product is not intended to diagnose treat cure or prevent any disease
regtrade Trademarks copy Mars Incorporated 2016 Flavanol content determined by
AOAC Official MethodSM 201224
NOT ALL COCOA IS CREATED EQUALtradeHow to get your heartrsquos daily 375mg of cocoa flavanols
STAY YOUtrade
720 CALORIES 47g FAT
Bars of a Leading Dark Chocolate4
1810 CALORIES 111g FAT
Bars of a Leading Milk Chocolate9
25 CALORIES 05g FAT
1 CocoaViareg Dark Chocolate Unsweetened Sachet
10 CALORIES 0g FAT
3 CocoaViareg Vegetarian Capsules
SAVE $500on CocoaViareg 10-count Unsweetened Dark Chocolate stick packs amp 60-count capsules
Product selection varies by store
MANUFACTURERrsquoS COUPON EXPIRATION 43016
CONSUMER Limit one coupon per purchase on product(s) indicated You pay sales tax if any Not to be combined with other offers or discounts unless authorized by Mars Symbioscience MAXIMUM VALUE $500 Void if altered transferred sold reproduced or exchanged RETAILER Mars Symbioscience will reimburse you for the face value of the coupon plus $14 handling if submitted in compliance with Mars Symbioscience Coupon Redemption Policy - M1 available upon request incorporated herein by reference Valid only in USA Void where prohibited taxed or restricted by law Cash value 1100 of one cent Send coupon to Mars Chocolate North America PO Box 880499 El Paso TX 88588-0499 regTM Trademarks copy Mars Incorporated 2016
SAVE $1
OLD-WORLD FLAVORTHE ALL-NATURAL WAY
DISCOVER
Introducing Gallo All Natural Italian Dry Salame and All Natural PepperoniArtisan crafted with a select blend of herbs and spices our all natural
salame and pepperoni is free of nitrates free of MSG free ofadded hormones mdash and full of old world flavor Give it a try
on ONE (1) Gallo All NaturalSalame or Pepperoni
CONSUMER Limit one coupon per purchase per transaction Void if copied or altered No digital representations Misuse constitutes fraud Good only in the USA Cash Value 1100th of 1cent RETAILER The Hillshire Brands Company will reimburse face value of coupon plus 8cent handling provided it is redeemed in compliance with our Coupon Redemption Policy available at wwwnchmarketingcom Retailer must present invoices verifying stock purchases are consistent with redeemed coupons upon request Misuse constitutes fraud Void where prohibited taxed licensed or restricted by law Redeem by mailing to The Hillshire Brands Company PO Box 880952 El Paso TX 88588-0952 copy2015 The Hillshire Brands Company
FPOMANUFACTURERrsquoS COUPON EXPIRES 43016
CONSUMER Limit one coupon per purchase per transaction Void if copied or altered No digital representations Misuse constitutes fraud Good only in the USA Cash Value 1100th of 1cent will reimburse face value of coupon plus 8cent handling provided it is redeemed in compliance with our Coupon Redemption Policy available at wwwnchmarketingcom Retailer must present invoices verifying stock purchases are consistent with redeemed coupons upon request Misuse constitutes fraud Void where prohibited taxed licensed or
FPOFPOFPO
INT_XXXXXX_75267_Gallo_Kroger_WellnessMag_R2_M_X1apdf 1 111815 417 PM
SAVE $1
OLD-WORLD FLAVORTHE ALL-NATURAL WAY
DISCOVER
Introducing Gallo All Natural Italian Dry Salame and All Natural PepperoniArtisan crafted with a select blend of herbs and spices our all natural
salame and pepperoni is free of nitrates free of MSG free ofadded hormones mdash and full of old world flavor Give it a try
on ONE (1) Gallo All NaturalSalame or Pepperoni
CONSUMER Limit one coupon per purchase per transaction Void if copied or altered No digital representations Misuse constitutes fraud Good only in the USA Cash Value 1100th of 1cent RETAILER The Hillshire Brands Company will reimburse face value of coupon plus 8cent handling provided it is redeemed in compliance with our Coupon Redemption Policy available at wwwnchmarketingcom Retailer must present invoices verifying stock purchases are consistent with redeemed coupons upon request Misuse constitutes fraud Void where prohibited taxed licensed or restricted by law Redeem by mailing to The Hillshire Brands Company PO Box 880952 El Paso TX 88588-0952 copy2015 The Hillshire Brands Company
FPOMANUFACTURERrsquoS COUPON EXPIRES 43016
CONSUMER Limit one coupon per purchase per transaction Void if copied or altered No digital representations Misuse constitutes fraud Good only in the USA Cash Value 1100th of 1cent will reimburse face value of coupon plus 8cent handling provided it is redeemed in compliance with our Coupon Redemption Policy available at wwwnchmarketingcom Retailer must present invoices verifying stock purchases are consistent with redeemed coupons upon request Misuse constitutes fraud Void where prohibited taxed licensed or
FPOFPOFPO
INT_XXXXXX_75267_Gallo_Kroger_WellnessMag_R2_M_X1apdf 1 111815 417 PM
SEA
N P
AR
SON
S
Growth Without WasteHOW RECYCLING CAN HELP MAKE LANDFILLS A THING OF THE PAST BY REBECCA HEATON
WHAT IF WE COULD LIVE IN A WORLD where all or almost all of our trash could be reused That is a goal of the Sustainable Packaging Coalition (SPC) A project of GreenBlue a nonprofit that helps businesses employ more sustainable practices the SPC strives to help its members create packaging systems that encourage economic prosperity and are ldquomade to be made againrdquo as part of a circular economy GreenBlue executive director and SPC director Nina Goodrich explains
What is a circular economy
Itrsquos about keeping items in motion instead of dumping them in a landfill For example food waste can be composted and put back into the soil to grow more food Plastics can be reused in other plastic products construction materials even clothing A circular economy is restorative and regenerative by design I believe in the power of the circular economy to provide economic growth without waste Recycling is a piece of this because your waste can be someone elsersquos starting material
One of SPCrsquos flagship programs is called How2Recycle
Tell us more about it
How2Recycle is an iconic label that clearly communicates recycling instructions to consumers Knowing how to recycle a package or knowing if itrsquos even recyclable can be confusing to consumers so this labeling system makes it easy to understand We are excited to see that a growing number of big-name brands like Kelloggrsquos General
Mills and Pepsi are starting to use the How2Recycle label on their packaging Companies like UPS FedEx and the US Postal Service are also using it they deliver a lot of packaging
What can consumers do to get more companies to
use sustainable packaging
Contact and encourage your favorite brands to use sustainable recyclable packaging and to include the How2Recycle label There is nothing better than a consumer saying ldquoI like this this label makes it easy for me to understand how to recyclerdquo We want to see the How2Recycle label on all packaging thatrsquos our push over the next year Here in the US we have low overall recycling rates about 34 percent But things like corrugate paperboard PET bottles aluminum cans washing-liquid jugsmdashthese are super-easy to recycle
For more on the SPC and its How2Recycle program visit
sustainablepackagingorg
begin
GreenBluersquos Nina Goodrich would like to see
the How2Recycle label on all packaging
livenaturallymagazinecom 5
DO NOT PRINT THIS SLUG
Fn 14-BB-1085-AD-LAYRef 14-BB-1033rs-AD-LAY
YOGA JOURNALMARCH 2015
PAGE 1Full Page
Trim Size 8375 x 10875rdquoLive Area 7625 x 10125rdquoBleed Area 8625 x 11125rdquo
Layout 12315
FontsGothamHelveticaLouisiana
ImagesYoga Woman on Paddle BoardFotosearch k15671603Royalty Free $9900Purchased by TA 121214
Products57415
ColorsCMYK
Printed 100
30Possibility
40NaturalAbility
30Flexibility
You look good you feel good and with a Balance Barreg yoursquore ready for anything Balance Barreg comes in avariety of delicious fl avors with the perfect 40-30-30 nutritional balance to give you lasting energy for all your daily adventures So live life to the fullest today and get ready to love tomorrow
Lifersquos Better with Balance
copy2015 Balance Bar Company 798415BB-GGwwwBalancecom
798415-BB-ADindd 1 121015 1010 AM
RW Garcia3 Seed Harvest Crackers
Nut- or Seed-based
Blue Diamond Almond Nut Thins
Real almonds (one of just six ingredients) give these crackers both a delicious flavor and a nutritional boost including 3 grams of protein per serving And knowing there arenrsquot any added sugars or artificial flavors will make them taste that much better
ldquoJust the right amount of saltyrdquo
Simple Truth Simple Truth Rosemary amp Olive Multigrain Crackers
Multigrain
Kashi Original 7 Grain Snack Crackers
The seven whole grains in these hearty crackers provide 3 grams of fiber per serving which is 11 percent of your daily needs and way more than most crackers provide Plus they just taste great
ldquoHints of both salty and sweetrdquo
COMPAREbegin
Crackers au Naturel WHEN YOU CRAVE A CRUNCH THESE HEALTHIER CRACKERS WILL SATISFY BY KELLEE KATAGI
WHETHER PAIRED WITH CHEESE on a party tray or as a standalone munchie crackers are a snacking staple Too often though they deliver empty calories devoid of
any healthy ingredients With these selections you can upgrade your cracker stash to make it not just good for your palate but better for the rest of your body too
Bonus points
for
GLUTEN-FREESOY-FREEV VEGAN OG ORGANICDAIRY-FREE
Our pick
Why we like it
Our testers
say
Also try Simple Truth Organic Cheese Squares
Organic
Simple Truth Organic Stoneground Wheat Crackers
These cracker squares earn a thumbs up both for whatrsquos in themmdashwholesome organic ingredients including whole-wheat flour and wheat germmdashand for whatrsquos not hydrogenated oils and artificial preservatives flavors or colors
ldquoRich buttery taste with just the right amount of saltrdquo
Gluten-free
Blue Diamond Hint of Sea SaltNut Thins
Glutino Original Gluten-Free Crackers
Glutino uses non-GMO corn to deliver a simple crunchy party-perfect cracker thatrsquos 100 percent safe for anyone whorsquos gluten-free Plus it incorporates organic palm oil and steers clear of trans fats
ldquoA perfect pairing for dips or cheeserdquo
Cheese
Blue Diamond Almond CheddarNut Thins
Three reasons we love this healthier take on cheese crackers all-organic ingredients natural coloring and 0 grams of added sugars And as with all Simple Truth products theyrsquore free from 101 suspicious ingredients
ldquoThe mild cheese flavor makes for a broader appealrdquo
Simple Truth Organic Cheese Squares
OG
6 Winter 2016 Live Naturally
OG V
DO NOT PRINT THIS SLUG
Fn 14-BB-1085-AD-LAYRef 14-BB-1033rs-AD-LAY
YOGA JOURNALMARCH 2015
PAGE 1Full Page
Trim Size 8375 x 10875rdquoLive Area 7625 x 10125rdquoBleed Area 8625 x 11125rdquo
Layout 12315
FontsGothamHelveticaLouisiana
ImagesYoga Woman on Paddle BoardFotosearch k15671603Royalty Free $9900Purchased by TA 121214
Products57415
ColorsCMYK
Printed 100
30Possibility
40NaturalAbility
30Flexibility
You look good you feel good and with a Balance Barreg yoursquore ready for anything Balance Barreg comes in avariety of delicious fl avors with the perfect 40-30-30 nutritional balance to give you lasting energy for all your daily adventures So live life to the fullest today and get ready to love tomorrow
Lifersquos Better with Balance
copy2015 Balance Bar Company 798415BB-GGwwwBalancecom
798415-BB-ADindd 1 121015 1010 AM
SHU
TT
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STO
CK
(LE
FT 2
)
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
TRY THISSIMPLE TRUTH ORGANIC
CINNAMON amp CRANBERRY
INSTANT CHIA OATMEAL
Donrsquot have time to cook up a pot of oatmeal No problem This 100 percent whole-grain cereal cooks up in minutes Just add hot water With 16 percent of daily fiber needs in each serving plus cranberries chia seeds and a touch of cinnamon itrsquos a tasty healthy and filling way to start the day
FOUND EXCLUSIVELY at King Soopers and City Market stores all Simple Truth products come with a guarantee called ldquoFree From 101rdquo ensuring that they donrsquot contain any of 101 artificial ingredients such as aspartame calcium bromate or azodicarbonamide (see 9 below) View the full list at simpletruthcom
101 INGREDIENTS YOU WONrsquoT FIND IN SIMPLE TRUTH9 AZODICARBONAMIDE
Say this chemicalrsquos name 10
times fast Most often found in
commercially baked bread to
whiten flour and maintain bread
texture azodicarbonamide is
also a common ldquoingredientrdquo in
yoga mats and shoe rubber
Although the FDA considers small
amounts safemdashthe allowable
level is 45 parts per million in
doughmdashazodicarbonamide has
been linked to respiratory issues
allergies and asthma
FREE FROM 101Trend WatchFOOD NEWS THATrsquoS GOOD TO KNOW
A SEA OF SEAWEEDIt has grown well beyond sushi Seaweed is going mainstream in many more forms seaweed snacks seaweed chips seaweed crackers Whatrsquos the buzz This dark-green superfood is a low-calorie source of protein and fiber is richer in trace minerals and vitamins than kale and contains all kinds of goodness including vitamin C iodine and antiviral antibacterial and anti-inflammatory properties
PALEO + VEGAN = PEGANA compromise between two popular dietsmdashpaleo (meats nuts fish vegetables) and vegan (fruits vegetables grains)mdashthe ldquopeganrdquo diet allows for 75 percent fruits and vegetables with the other 25 percent filled with organic animal protein healthy whole grains lentils and high-quality fats such as nuts coconut and avocados So whatrsquos the benefit Peganism has the potential to lower cholesterol and decrease diabetes risk according to experts like Mark Hyman MD author of 10-Day Detox Diet Cookbook
TWO REASONS TO EAT FERMENTED FOOD
1 Foods with live culturesmdashaka fermented foodsmdashencourage good bacteria in your
tummy Foods like yogurt sauerkraut tempeh miso and kimchi and drinks like kombucha contain naturally occurring probiotics which encourage growth of good bacteria to keep your gut happy
2 A recent psychological study suggests that probiotics in fermented foods can ease social
anxiety How More good bacteria in your belly mean less irritation and inflammation so your tummy feels better your mood is better and you experience less anxiety stress and depression
$250ndash$500 million in sales2014 newhope360com
25animal protein whole grains amp
healthy fats
75plants
Kimchi is a fermented Korean dish
made with vegetables and spices
8 Winter 2016 Live Naturally
SHU
TT
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STO
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(T
OP
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OO
KIE
AN
DK
AT
EC
OM
International Year of PulsesPLEDGE YOUR ALLEGIANCE TO THESE VERSATILE SUPERFOODS
1 large head of cauliflower sliced into bite-sized florets
3ndash4 tablespoons olive oil dividedSalt and freshly ground black
pepper to taste1 cup chopped yellow or white
onion2 large garlic cloves pressed or
minced2 tablespoons tomato pastefrac12 teaspoon ground cuminfrac12 teaspoon chili powderfrac34 cup brown lentils picked over for
debris and rinsed2 cups vegetable broth or water8 corn tortillasfrac12 cup packed fresh cilantro leaves
CHIPOTLE SAUCEsup1frasl₃ cup mayonnaise2 tablespoons lime juice2ndash3 tablespoons adobo sauce
(from a can of chipotle peppers) or chipotle hot sauce to taste
Salt and freshly ground black pepper to taste
1 Preheat oven to 425deg Toss cauliflower with 2ndash3 tablespoons olive oil Season with salt and pepper and arrange in a single layer on a large baking sheet Roast 30ndash35 minutes tossing halfway until florets are deeply golden on the edges
2 Warm 1 tablespoon olive oil in a medium-sized pot over medium heat Sauteacute onion and garlic with a dash of salt for 5 minutes until onions are softened and translucent Add tomato paste cumin and chili powder and sauteacute for another minute stirring constantly Add lentils and vegetable broth or water Raise heat and bring mixture to a gentle simmer Cook uncovered for 20ndash35 minutes
until the lentils are tender Reduce heat as necessary to maintain a gentle simmer When ready to assemble tacos drain off any excess liquid then cover and set aside
3 To prepare chipotle sauce whisk together all ingredients and set aside
4 To assemble tacos warm tortillas individually in a pan over medium heat Top each tortilla with lentils cauliflower a drizzle of chipotle sauce and a generous sprinkle of chopped cilantro
Recipe by Cookie and Kate blog courtesy of USA Dry Pea
and Lentil Council
THE UNITED NATIONS has declared 2016 to be the International Year of Pulses The moniker ldquopulsesrdquo refers to the edible dried seeds of legumesmdashdry peas beans lentils and chickpeas Pulses are good sources of protein fiber minerals and antioxidants and they play an important role in health sustainability and food security around the world
Beginning this month consider taking the ldquoPulse Pledgerdquo and commit to eating pulses in any form at least once a week throughout 2016 By taking the pledge at pulsepledgecom you will gain access to tasty recipes meal plans and more Herersquos an easy way to start
Roasted Cauliflower and Seasoned Lentil TacosMakes 8 tacos
livenaturallymagazinecom 9
ILLU
STR
AT
ION
S B
Y G
EO
RG
E R
ET
SEC
K
Cut Above the RestA SIMPLE KNIFE TECHNIQUE FOR SAFE SLICING
FLIP ON A COOKING SHOW and yoursquoll see TV chefs wielding sharp shiny knives chopping foods at lightning speed Knowing good knife skills makes meal prep faster more enjoyablemdashand safer ldquoTherersquos a good reason why the very first class any culinary student takes is knife workrdquo says J Kenji Loacutepez-Alt managing culinary director of Serious Eats and author of The Food Lab Better Home Cooking Through Science (WW Norton 2015) ldquoCooking without mastering the basic strokes is like trying to run without knowing how to tie your shoesrdquo
HOW TO HOLD A KNIFE
The first step to good knife skills is properly gripping
your knife You can hold a knife in a Handle Grip
with all your fingers behind the bolster (the junction
between the knife blade and handle) Or try the
Blade Grip Rest your thumb and forefinger in front
of the bolster directly on the blade This grip might
take practice but it can offer better control and
balance when slicing and chopping
THE SLICE
CREATE a flat stable surface for your food to rest
on by slicing it in half or slicing off a thin section
of its face Hold the food steady with your non-
knife hand curling your fingers into a claw
HOLD THE TIP of the blade against the cutting
board with the knife angled upward the flat
side resting against your knuckles With the
blade tip in constant contact with the cutting
board pull the knife backward slightly until the
blade slices into the food
CONTINUE by pressing downward and forward
using the full length of the blade to slice through
your food Repeat using a circular motion and
keeping the blade tip against the board at all
times Use your ldquoclawedrdquo fingers to slowly push
the food for each slice
Keep the blade tip in constant contact with the cutting board while slicing
Hold food steady curling your fingers into a claw
HANDLE GRIP
BLADE GRIP
Bolster
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
10 Winter 2016 Live Naturally
SHU
TT
ER
STO
CK
Cooking in Cast Iron4 REASONS TO USE THIS STURDY COOKWARE
3
HOLDS HEATMade of dense metal cast iron heats slowly and then holds its heat so food cooks quickly and evenly
4
IS VERSATILE Cast iron is oven-safe so cook in it on your stovetop or use for baking such as cornbread
1
LASTS FOR DECADESCast-iron pans are durable if well cared for Itrsquos best to clean your pan right after use Wash by hand with a bit of soap and sponge or stiff brush Rinse and dry the pan over low heat on the stovetop
2
HAS HEALTH BENEFITSIf your cast-iron pan is well seasoned you can cook with less oil because the pan is already coated You also get a bit of iron in your food from the pan
GOT RUST Remove it with a potato Cut a potato in half dip cut end in mild dish soap or baking soda and rub firmly over rusted area Repeat until removed then rinse and dry thoroughly
TO SEASON CAST IRON Heat oven to 350deg After washing and drying the pan use a cloth or paper towel to apply a thin coat of cooking oil (vegetable olive coconut or flaxseed work well) to the inside and outside of the pan Place pan upside down on ovenrsquos center rack with aluminum foil underneath to catch any drips Bake for an hour
Kellogg
SAVE $ 001on any TWO
Kashi reg products (52 oz or Larger Any Flavor Mix or Match)
Offer excludes single-serve
CONSUMER Limit ONE coupon per purchase of product indicated Limit of FOUR like coupons in same shopping trip Consumer pays sales tax Coupon may not be bought reproduced transferred or sold No cash value NO CASH BACK Void where taxed restricted or prohibitedRETAILER We will redeem this coupon in accordance with our redemption policy copies available upon request Cash Value 1100cent Void where prohibited taxed or restricted by law Mail Coupons to KASHI COMPANY PO BOX 880299 EL PASO TX 88588-0299reg trade copy 2015 Kashi Company62004342
MANUFACTURER COUPON EXPIRES APRIL 30 2016
Offer excludes single-serve
Limit ONE coupon per purchase of product indicated Limit of FOUR
trade
Pepitas
Red Beans
Pea Crisps
Sorghum
reg trade copy 2015 Kashi Company 2015 Kashi Company
GLUTENFREE VEGAN
trade
NEW
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
SHU
TT
ER
STO
CK
(6
)
Food Combos for Healthier SkinTRY ONE OR ALL OF THESE THREE FOOD PAIRINGS BY KELLEE KATAGI
EXPERTSmdashALONG WITH MANY AN ACNE-RIDDEN teenagermdashhave long known that the health of your skin has a lot to do with what you eat (or donrsquot eat) What hasnrsquot always been clear is that many nutrients are more potent for skin quality
when combined or balanced with other key nutrients Wersquove used insight from Oregon State Universityrsquos Linus Pauling Institute a nutrition-research heavyweight to develop three synergistic food pairings that deliver powerful benefits for robust beautiful skin
KALE SALAD TOPPED WITH SUNFLOWER SEEDS
NUTRIENT PAIRING Vitamins C and E
WHAT YOU GET 1 cup of chopped kale
contains 107 percent of a womanrsquos daily
vitamin C requirements (89 percent of a
manrsquos) 1 ounce of sunflower seeds (a little
more than a frac14 cup) provides nearly half the
daily requirement of vitamin E
WHY IT MATTERS Vitamins C and E are
both antioxidants that protect skin against the
damaging effects of oxygen and light and
help prevent dry skin C also helps synthesize
collagen which sustains skin structure and
helps replace dead skin cells Often E gets
oxidized and needs help to restore itself says
Linus Pauling research associate Alexander
Michels He contends that C is perfectly
suited for the job which makes the nutrients
more effective when eaten together
PREP TIP Sprinkle the seeds liberally on your
salad for maximum effect
STRAWBERRY-ALMOND MILK SMOOTHIE
NUTRIENT PAIRING Vitamins C and E
WHAT YOU GET 1 cup of pureed strawberries
delivers about 180 percent of a womanrsquos daily
requirement of vitamin C (150 percent for a
man) 1 cup of almond milk contains nearly
half your vitamin E requirements
WHY IT MATTERS Studies reveal that 40
percent of US adults donrsquot meet daily vitamin
C needs and a whopping 90-plus percent
donrsquot get enough E Thatrsquos partly because
the synthesized form of E found in many
supplements doesnrsquot contribute to vitamin E
levels in the body (the same doesnrsquot hold true
for other vitamins)
PREP TIP Blend 2 cups of almond milk 1 cup
of frozen strawberries a frozen banana and
a few drops of vanilla extract add sweetener
to taste
WALNUT-ENCRUSTED SALMON
NUTRIENT PAIRING Omega-6 and omega-3
fatty acids plus vitamin D
WHAT YOU GET A 3-ounce salmon fillet
offers roughly 200 percent of your daily
D along with 2000ndash3000 milligrams of
essential fatty acids walnuts contain high
levels of both omega-6 and omega-3 fatty
acids
WHY IT MATTERS A good balance of
omega-6 and omega-3 fatty acids can keep
skin moist and supple as well as aid skinrsquos
immune and inflammatory responses Vitamin
D may help skin develop and mature Michels
says and eating D along with fat ramps up
your bodyrsquos ability to absorb it
PREP TIP Preheat oven to 375deg Mix 1
tablespoon honey 1 tablespoon Dijon
mustard and salt and pepper to taste Brush
mixture over four 6-ounce salmon fillets
Then press top of fillets into a plate covered
with 12 cup of finely chopped raw walnuts
coating evenly Bake for 10ndash12 minutes in a
greased baking dish
+ + +
12 Winter 2016 Live Naturally
The Sunshine VitaminHOW TO GET ENOUGH VITAMIN DmdashSUN OR NO SUN
THE FACTS ARE SIMPLE We need vitamin D This health hero wards off both minor and major diseases like cancer and diabetes by strengthening your immune system It also keeps bones and teeth strong by enabling calcium absorption and regulates blood pressure The sun is our primary source of D but studies show that even in sunny months a majority of Americans likely arenrsquot
getting recommended levels (a minimum of 600 IU daily for most people) Food sources are scarce so you have to be strategic to get enough Here are your best bets from three different foods If you have an aversion to these consider taking a D3 or cod liver oil supplement Check with the nutrition expert in your local store for suggestions
Fish Fatty fish especially
swordfish and
salmon is by far the
best food source for
vitamin D 3 ounces
of swordfish delivers
about 560 IU nearly
your full daily D
quota The same portion of sockeye salmon
contains about 450 IU with canned tuna
coming in at 150 IU Vitamin D gets stored in
your bodyrsquos fat so you donrsquot have to eat fish
daily aim for about 6 ounces two or three
times per week
Fortified dairy
In the 1930s
US milk
manufacturers
began adding
vitamin D to milk
to reduce the
occurrence of
rickets a bone
disease It worked and fortification is
common to this day with 1 cup of fortified
milk providing about one-fifth of your daily
needs Opt for full-fat dairy D is
fat soluble so the fat greatly improves
vitamin absorption
Mushrooms
Who knew that
mushrooms and
humans had
something in
common We both
manufacture vitamin
D when wersquore in
the sun If you can
find a way to expose mushrooms to midday
sunlightmdasheven winter sun is adequate studies
showmdashfor one to six hours their vitamin D
levels can shoot up to 25ndash100 percent of your
daily needs per cup (depending on mushroom
species and length of time in the sun) mdashKK
䄀瘀愀椀氀愀戀氀攀 椀渀 猀攀氀攀挀琀 猀琀漀爀攀猀
洀漀爀攀 瀀爀漀琀攀椀渀 琀栀愀渀 猀甀最愀爀 瀀攀爀 挀甀瀀
䘀漀爀 洀漀爀攀 椀渀昀漀爀洀愀琀椀漀渀 愀渀搀 爀攀挀椀瀀攀猀Ⰰ
瘀椀猀椀琀 猀椀最最椀猀搀愀椀爀礀挀漀洀
14 Winter 2016 Live Naturally
SIMPLE TRUTHSbegin
SHU
TT
ER
STO
CK
Beets can lower your blood pressure thanks to naturally occurring nitrates that your body converts into the nitric oxide needed to enhance blood flow
Donrsquot discard the greens Beet greens are full of iron which helps your body produce oxygen-carrying red blood cells Rinse and chop the greens and then flash-sauteacute them in coconut oil with minced garlic
Beets can be eaten raw Brighten up a salad by shredding beets and tossing them with sunflower seeds avocado and greens A simple balsamic vinaigrette is this dishrsquos best complement
Planning a cleanse Put beets on the menu These root vegetables help purify your blood while acting as a tonic for your liver
Get the most nutritional value out of beets by leaving the skins on Just be sure to scrub them well
Easy Beet-Coconut SoupServes 6
frac14 yellow onion diced
2 cloves garlic finely chopped
2 tablespoons coconut oil
4 large beets diced
3ndash4 cups vegetable stock
1ndash2 (15-ounce) cans coconut milk
Fresh herbs like dill basil or parsley for garnish
In a saucepan sauteacute garlic and onion until translucent Add beets and sauteacute for about 7 minutes then add enough vegetable stock to cover beets Simmer covered until beets are soft Cool the mixture slightly then puree in a blender or food processor Return puree to low heat add coconut milk and stir until blended and warmed Garnish with herbs
Recipe and some nutritional facts provided by Sue Van Raes a licensed
holistic nutritionist
Meet the BeetYOUrsquoLL BE GLAD YOU MADE THE ACQUAINTANCE OF THIS NUTRIENT-RICH TREASURE BY BLAIR YOUNG
enjoylifefoodscomtothefullest
Find us in the
Gluten-Free aisle
with our whole family of free-from products - from soft baked cookies to oh-so-satisfying chewy bars Every product
is free-from the top 8 allergens so all you have to worry about is grabbing the last Snickerdoodle before your son gets to it
Enjoy your moment to the fullest
Free-Fromwheat dairy peanuts tree nuts egg soyfish amp shellfish
PRODUCT VARIETY VARIES BY STORE
yourARMINGwithDESK DRAWER
Snacks
3 orsquoclock CravingCrispy Crunchyfor
a
gluten-freeSolution to that
SNACK SMARTbegin
As the first meal of the day breakfast provides you with nutrients that lead to better concentration and more energy so
you can perform your best Itrsquos a must for kids too A research review in Frontiers in Human Neuroscience found strong evidence that regular
breakfasts improved both behavior and academic performance in schoolchildren
Raise the Breakfast BarDONrsquoT HAVE TIME TO SIT DOWN FOR BREAKFAST GRAB A BAR AND GO BY REBECCA HEATON
GETTING READY IN THE MORNING isnrsquot always easy particularly if yoursquore also trying to get family members out the door to work or school If you have to eat on the go put a fast and healthy spin on breakfast with these tasty portable bar options
KASHI TRAIL MIX CHEWY GRANOLA BARIn Japanese kashi means
ldquoenergyrdquo And thatrsquos what
you get from this tasty
granola bar Each bar
serves up 11 grams of
whole grains and has a
nice crunchy yet chewy
texture thanks to a
blend of energy-inducing
roasted whole almonds
sunflower seeds sun-dried
cranberries and raisins
NUTRITION DEETS
Calories 140
Fiber 4 grams
Protein 6 grams
Sugars 6 grams
LARABAR BANANA BREAD BARWith three ingredientsmdash
bananas dates and
almondsmdashit doesnrsquot get
more simple and pure
than this Along with being
gluten-free soy-free
dairy-free kosher and
vegan this bar delivers 20
percent of your daily fiber
and 12 percent of your
daily potassium needs A
nutritious take on morning
banana ldquobreadrdquo for sure
NUTRITION DEETS
Calories 230
Fiber 5 grams
Protein 6 grams
Sugars 20 grams
16 Winter 2016 Live Naturally
CLIF CRUNCHY PEANUT BUTTER BARLoaded with organic oats
and peanut butter plus
11 vitamins and minerals
this bar is full of energy
and goodness Numbers
we approve 22 percent
of your protein RDA 20
percent of your daily
calcium plus healthy
doses of essential minerals
like phosphorous (25
percent) and magnesium
(25 percent) And it tastes
great too
NUTRITION DEETS
Calories 260
Fiber 4 grams
Protein 11 grams
Sugars 20 grams
BALANCE BAR YOGURT HONEY PEANUT When you need protein
reach for this honey and
peanut bar dressed in
creamy yogurt It provides
30 percent of your daily
protein needs to keep
you fueled and energized
throughout the morning
Itrsquos also an excellent
source of healthy
antioxidants including
vitamins A C and E Best
of all It tastes like peanut
butter fudge
NUTRITION DEETS
Calories 200
Fiber 1 gram
Protein 15 grams
Sugars 18 grams
CASCADIAN FARM ORGANIC CHOCOLATE CHIP CHEWY GRANOLA BARKnown for its array
of healthy morning
cereals Cascadian
Farm has taken some
of its best ingredients
and formed them into
a delicious chewy
granola bar USDA-
certified organic this
bar has 8 grams of
whole grains plus
semisweet chocolate
chips to satisfy your
morning sweet tooth
NUTRITION DEETS
Calories 140
Fiber 1 gram
Protein 2 grams
Sugars 9 grams
LIVE KINDTM
healthy habits start here
KINDreg is a registered trademark of KIND Management Inc
DATE 93015 CLIENT POT TRIM SIZE 8 x 105 APPROVAL INITIALDATETIME APPROVAL INITIALDATETIME
FILE NAME POT150331 PURPLE POTATO AD PREPARED BY Jake LIVE SIZE -25 all 1 ART DIRECTOR 4 PROD MGR
PUBISSUE Kroger Retail DEC INTERNAL ROUND R1 BLEED SIZE +25 2 COPYWRITER 5 PROJ MGR
FILE TYPE INDD CC 2015 CLIENT ROUND R1 LASER SCALE 100 3 COPYEDITOR 6 ACCOUNT MGR
NOTES
of the world
e 9 B E HO L D
of the world
e French ied em ied em ied em
e Irish ied em
e Irish ied em
boiled em em em
9B E HO L D
copy 2
015
Un
ited
Sta
tes
Po
tato
Bo
ard
A
ll ri
gh
ts r
ese
rved
copy
20
15 U
nit
ed
Sta
tes
Po
tato
Bo
ard
A
ll ri
gh
ts r
ese
rved
Get potatoes in the produce department to make Rainbow Potato Pancakes and thousands of other incredible dishesand thousands of other incredible dishes
AA
RO
N C
OLU
SSI
ST
YLE
ER
IC L
ESK
OV
AR
eatHot Potato
WHETHER YOU LIKE rsquoEM MASHED BAKED BOILED ROASTED OR GRILLED THESE POPULAR VERSATILE
VEGETABLES ARE SURPRISINGLY PACKED WITH POWER AND NUTRITION
RUSSETSMost widely used in the United States brown-skinned russets have a mild earthy flavor with a bit of sweetness A favorite use is baking resulting in a light fluffy center surrounded by a crispy roasted skin Russets are also good for mashed potatoes and pan-fried potatoes
WHITESMashing is a common use for these subtly sweet creamy all-purpose potatoes Their skin is so delicate you donrsquot even need to peel them even when mashing Also try grilling whites (whole or thickly sliced) to bring out a more full-bodied flavor or use them in soups or stews as they hold their shape well when tender
PURPLESBLUESWith a rich vibrant color and distinctively nutty taste cooked purples and blues are a great fit for potato salads as well as green salads Their moist firm flesh retains its shape and ranges from purple to lavender to almost white Theyrsquore delicious roasted but microwaving best preserves their color
REDSBecause their texture stays firm throughout the cooking process reds do well in soups and stews Keep the skin onmdashno need to peel themmdashto add color to any dish Slightly sweet with a smooth creamy always-tender texture reds are ideal for potato salads or creamy mashed potatoes
YELLOWSGrilling is a favorite use for yellows because it brings out their sweet caramelized flavor Plus the crispy golden skin enhances the dense buttery texture of the flesh This smooth texture also lends itself well to lighter versions of baked or roasted potatoes
livenaturallymagazinecom 19
AA
RO
N C
OLU
SSI
STY
LE E
RIC
LE
SKO
VA
R
eat
Potato Power THIS SEEMINGLY HUMBLE SOMETIMES MALIGNED VEGETABLE IS REALLY A SUPERFOOD IN DISGUISE
DISH IT UP
The Good Stuff in SpudsOne medium-sized potato (53 ounces with skin) contains
Vitamin C A whopping 45 percent of your daily value helps prevent cellular damage aids iron absorption and may help support the bodyrsquos immune system
Potassium More than any vegetable or fruit (10 percent of your daily needs) including bananas sweet potatoes and broccoli encourages normal heart rhythm fluid balance and muscle and nerve function
Fiber 8 percent of your daily requirements (with the potato skin) improves digestion cholesterol and blood sugar levels
Vitamin B6 10 percent of your daily value necessary for carbohydrate and protein metabolism
+ Just 110 calories and no fat
Causa Morada
Heirloom Potato Salad with Roasted Shallot Vinaigrette
Baked Potato Doughnuts amp Apple Compote
SHOPPING FOR TATERSWhen buying potatoes look for clean smooth and firm-textured
spuds with no cuts bruises or discoloration See green on the
skin This is buildup of a chemical called solanine a natural reaction to the potato being exposed to too
much light Solanine produces a bitter taste and if eaten in large
quantity can cause illness So cut away any green portions before
cooking and eating
20 Winter 2016 Live Naturally
Gnocchi amp Spicy Marinara Sauce
Potato facts and tips courtesy of the United States Potato Board Learn more about these super tubers at potatogoodnesscom
STEP 1 After kneading gnocchi dough and cutting into smaller pieces flour a fork and place a piece of dough on fork
HOW TO FORM A PERFECT GNOCCHI
STEP 2 Press gnocchi dough down on fork tines with your thumb
STEP 3 Roll piece of dough down the fork to make ridges Voilagrave yoursquove created a perfect gnocchi
Repeat with all pieces
TURN THE PAGE FOR
THE FULL RECIPE
PETITES AND FINGERLINGS
These bite-sized spuds are smaller versions of their full-
sized cousins and come in a wide range of skin and flesh colors
The difference Because of their smaller size their flavors are more
concentrated and they cook more quickly Both petites and fingerlings are excellent when
roasted or in potato salads
TO PEEL OR NOT TO PEEL
While the skin contains about half of the potatorsquos dietary
fiber the majority of nutrients are found within the potato
itself If peeling use a vegetable peeler or sharp paring knife and
keep the peeling very thin to preserve nutrients that are found
close to the skin Yoursquoll get the most nutrients however when potatoes are cooked and eaten
with the skin on
livenaturallymagazinecom 21
eat DISH IT UP
Heirloom Potato Salad with Roasted Shallot Vinaigrette By Jasmine Smith
With a rainbow of potato types this is a colorful side dish Serves 4
1frac12 pounds petite red white and purple potatoes washed unpeeled and quartered
3 garlic cloves mincedfrac34 cup canola oil plus 2 tablespoons divided 2 shallots unpeeled frac14 cup red wine vinegar2 tablespoons honey2 tablespoons chives mincedSalt and pepper to taste
1 Preheat oven to 400deg Mix potatoes garlic and frac14 cup of canola oil Spread on a baking sheet Bake until potatoes are tender enough to pierce with a fork about 30 minutes
2 Meanwhile drizzle 2 tablespoons canola oil on shallots and wrap in aluminum foil Bake 15 minutes until tender Once cooked peel shallots combine with vinegar and honey in a blender blend to a liquid consistency Slowly pour remaining frac12 cup oil into blender on low speed until completely emulsified
3 Toss potatoes in the shallot vinaigrette with chives salt and pepper
Causa Morada By Jorge de la Torre
This Peruvian layered potato and chicken dish adds sky-blue creativity to your menu Serves 6
2 pounds purple potatoesFine sea saltfrac12 cup olive oilfrac14 cup lime juice freshly squeezed2 boneless skinless chicken breasts1 yellow onion whole1 carrot whole1 tablespoon chopped mint leavesfrac34 cup Greek yogurtfrac14 cup jalapenos finely choppedfrac12 cup celery minced frac12 cup red onion mincedBlack pepper to taste1frac12 cups semi-ripe avocados thinly sliced6 kalamata olives pitted
1 Place potatoes in a large saucepan Cover with cold salted water and bring to a boil Reduce heat and simmer until tender about 20 minutes Let cool
2 Peel potatoes and mash very finely in a large bowl Knead lightly with gloved hands (to avoid getting blue color on skin) slowly drizzling in olive oil until potatoes reach a doughlike consistency Add lime juice and season with salt Refrigerate about 2 hours
3 Put chicken onion carrot and mint into a large saucepan add just enough water to cover bring to a slow boil Cook until chicken is fork-tender about 20 minutes
4 Toss or compost whole onion carrot and mint Transfer chicken to a medium bowl Once cool shred chicken with fingers or a fork Mix in yogurt jalapenos celery and red onion Season to taste with salt and pepper Refrigerate until cold about 1 hour
5 Oil a 2-quart casserole Spoon half of the potato mixture into the casserole followed by chicken mixture and then remaining potato mixture Refrigerate until firm about 2 hours
6 Put a dollop of avocado dressing (recipe below) on each plate Slice and serve on dressing garnish with avocados and olives
CREAMY AVOCADO DRESSING1 ripe avocado3 tablespoons Greek yogurtSalt and pepper to taste
Mash all ingredients until smooth
Gnocchi amp Spicy Marinara Sauce By Michael Brooks
Who knew it was this easymdashand funmdashto make your own gnocchi Serves 4
GNOCCHI 3 large russet potatoes 1 tablespoon kosher saltGround black pepper to taste1 egg yolk beaten1 cup unbleached flour
1 Bake potatoes at 350deg for 45 minutes or until fork-tender Let potatoes cool peel them and then mash them in a medium-sized bowl
2 Gather 2 cups of mashed potatoes and form a well in the center Stir salt and black pepper into beaten yolk and pour into well
3 With both hands work mashed potato and egg together then gradually add flour until it turns into a dough Do not overknead
4 Dust a large cutting board or clean counter with flour Cut dough into six equal parts and roll into frac12- to frac34-inch thick ropes Slice ropes at frac12- to frac34-inch intervals
5 Flour a fork and press gnocchi along tines with thumb roll down to make ridges
6 Add gnocchi to boiling salted water cook until they float to the top 1ndash3 minutes
SAUCE3 tablespoons olive oil2 medium shallots minced4 garlic cloves minced2 roasted jalapeno peppers minced1 (28-ounce) can whole peeled tomatoes6 basil leaves thinly sliced1 teaspoon kosher saltfrac14 teaspoon black pepperParmesan cheese grated for garnish
1 Heat oil over medium-high heat in medium saucepan Add shallots and sauteacute until translucent add garlic and sauteacute 2 minutes
2 Add minced jalapeno and tomatoes and crush with a masher while in pan
3 Bring to a boil then lower to simmer for 15ndash20 minutes stirring every few minutes
4 Remove from heat Stir in basil and gnocchi Season with salt and pepper Top with parmesan if desired
To roast jalapenos Hold jalapeno with tongs over a gas burner flame until skin is blackened Or roast for 45 minutes at 350deg Let peppers sit 15 minutes then peel skin de-seed and mince
Baked Potato Doughnuts amp Apple Compote By Nicole Sandor
Potatoes are the stealth ingredient in this moist delicious doughnut Yields 12 doughnuts
DOUGHNUTS2 russet potatoesfrac12 teaspoon kosher salt1 cup all-purpose flour plus more for dusting1 cup whole-wheat flour1 teaspoon baking powderfrac14 teaspoon baking sodafrac12 teaspoon nutmeg1 teaspoon cinnamonfrac12 cup brown sugar3 tablespoons sugarfrac12 cup sour cream1 egg
1 Preheat oven to 350deg Line a baking sheet with parchment paper
2 In a medium pot boil potatoes with skins until fork-tender Drain excess water peel skins Mash the potatoes and let cool
3 In a medium bowl whisk together salt flours baking powder baking soda and spices
4 In a large bowl combine mashed potato sugars sour cream and egg
5 Add dry ingredients to potato mixture and beat until just incorporated Dough will be sticky Let dough rest for 10 minutes
6 Dust counter with all-purpose flour roll out dough to frac12-inch thickness Using a 3-inch circular cookie cutter punch holes from dough and line them up on parchment-lined baking sheet Take a 1-inch circular cookie cutter and punch holes in the dough center
7 Bake 12ndash13 minutes until donuts start to turn golden brown Remove from pan and cool on a rack Prepare topping
APPLE COMPOTE 2 tablespoons unsalted butter1 tablespoon brown sugar2 tablespoons agave nectar or honey2 cups apple juice1 apple diced in frac14-inch pieces1 tablespoon all-purpose flourWater as needed
1 In a small sauteacute pan melt butter and then add sugar creating a paste Add agave stir then add juice and apple Simmer 5 minutes
2 In a small bowl add water to flour a little at a time creating a slurry to prevent clumping
3 Slowly stir slurry into hot liquid cook until thickened Top doughnuts with compote
Optimum Wellness is excited to partner with Johnson amp Wales University Jorge de la Torre dean of culinary education at the Denver campus and a few of his star students developed these recipes Known as a recognized leader in culinary education JWU is changing the way the world eats For more information visit jwuedudenver
22 Winter 2016 Live Naturally
INT_129754_75265_Vans_Wellness_RESIZE_B_M_Ralphs_OLpdf 1 121415 1146 AM
reg trade copy 2015 Kashi Companytrade
Product selection varies by store
Italyrsquos never tasted so good
Briannascomcopy 2015 Del Sol Food Co Inc All rights reserved
OFF11$ any one (1) bottle of
Consumer Coupon void if transferred to any group fi rm or person prior to store redemption Coupon valid for items indicated any other use constitutes fraud may not be combined with any other offer One coupon per purchase of product(s) indicated Retailer This coupon will be redeemed for the face value plus 8cent handling provided terms of this offer have been complied with by the retailer and the consumer Any sales tax must be paid by the consumer Send to Del Sol Food Company Inmar dept 27271 1 Fawcett Dr Del Rio TX 78840 Cash Value 001cent Offer limited to one coupon per purchase of product(s) indicated Unauthorized reproduction prohibited Good only in the USA copy 2016 Del Sol Food Company Inc
EXPIRES041516
MANUFACTURERrsquoSCOUPON
Ingredients1 large homegrown tomato1 large avocado3-4 green onions chopped4 crispy bacon slices crumbled14 cup of sliced black olives14 cup of feta cheese (or cheese of your choice) BRIANNAS Italian Vinaigrette Dressing
Directions1 Slice tomato and arrange on a
plate in the shape of a star2 Slice avocado and place on top of
tomato slices3 Sprinkle onions olives and bacon
on top along with the cheese4 Drizzle desired amount of
BRIANNAS Italian Vinaigrette dressing on salad
5 Chill for 15 minutes - ENJOYServes 2
Italian Star SaladTry ThisTonight
69-0269-2015 Briannas Kroger live naturally-03Bindd 1 12415 605 PM
1 scoop Vega Protein amp Greens Vanilla
frac14 ndash frac12 cup unsweetened almond milk
1 cup frozen strawberries
frac12 frozen banana
2 Tbsp lemon juice
Blend an extra thick smoothie pour into bowl top with granola and fruit Enjoy with a spoon
Strawberry LemonSmoothie Bowl
ON ANY SMALL TUB OF VEGA PROTEIN amp GREENS
SAVE $5To Retailer Vega will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Vega Mandlik amp Rhodes PO Box 490 Dept 1215 Tecate CA 91980
To Consumer Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Coupon valid in-store only Only one coupon may be used on one tub per purchase One time use only Available in Ralphrsquos stores where Vega is sold Offer valid until 043016 ContactInquire within
MANUFACTURERrsquoS COUPON EXPIRES APRIL 30 2016
Eatmdashdonrsquot drinkmdashyour morning smoothie
DigiCodetrade Data FileACCOUNT 87272 MANDLIK RHODES INFORMATION SYSTEMS INCORDERED BY NICK ZAMUDIOPO NUMBER VEG 95554INVOICE NO 1508850( EPS via EMAIL )
Created on 12-1-15 at 151406by
SYMBOLOGY INCMaple Grove Minnesota 55369
763-315-8080
NOTICE This DigiCodetrade file is considered original artwork It must be inspected and approvedby the purchaser Use of this file confirms acceptance Any modification of this file through scalingor distortion is prohibited See back of the Symbology invoice for Limitation of Warranty
Encode 8110308387660009555435001100003160430SYMBOL HEIGHT 08576 NBAR 00104 BWA -0002095554 $5 off 1 any Vega Protein amp Greens tu
083876600-095554
livenaturallymagazinecom 25
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BUY IT AMYrsquoS INDIAN DAL CURRIED LENTIL In Indian cuisine dal means lentils peas or beans In Amyrsquos dal yoursquoll find all three mung dal beans organic black mung lentils green lentils and split yellow peas all in a mild curry base
MAKE IT BUY IT
Souped UpWHEN THE TEMPERATURES DIP THERE IS NOTHING MORE COMFORTING THAN A WARM BOWL OF SOUP WHETHER FROM YOUR OWN KITCHEN OR PREMADE SPOONFUL BY SPOONFUL THESE HEARTY HEALTHY OPTIONS WILL TAKE THE CHILL OFF AND FILL YOUR BELLY TOO BY KIMBERLY LORD STEWART
Chicken Tikka Masala SoupMAKE IT We dare you not to say ldquoMmmmmrdquo after your first bite of this take on an Indian favorite Serve with whole-grain naan or flatbread Serves 6ndash8
DIRECTIONS1 Heat oil over low heat in a large soup pot Add
onions and peppers sauteacute 15ndash20 minutes until soft2 Turn up heat to medium add garam masala
and sauteacute for 2 minutes Add garlic and ginger Stir and sauteacute for 1 minute Add sweet potatoes tomatoes and half of the chicken stock Fill tomato can halfway with water swish to remove tomato clinging to the can and add to the pot
3 Bring to a simmer and cook on low for 30 minutes until sweet potatoes are soft
4 Add tikka masala sauce garbanzos remaining chicken stock cauliflower and roasted chicken Bring back to a simmer and cook for 10 minutes until cauliflower is cooked Season with salt and pepper serve with a dollop of yogurt for each bowl
INGREDIENTS2 tablespoons canola oil 1 onion diced1 red pepper cored and
cubed2 teaspoons garam masala
spice blend2 cloves garlic minced1-inch knob fresh ginger
peeled and minced1 garnet sweet potato
peeled and cubed1 yellow sweet potato
peeled and cubed1 (28-ounce) can crushed
tomatoes32 ounces chicken stock
divided1 (16-ounce) jar tikka
masala sauce (try Kroger Private Selection)
1 (15-ounce) can garbanzo beans drained
frac12 small cauliflower stems removed cut into small florets
frac12 roasted chicken meat pulled off the bone
Salt and pepper as desiredGreek yogurt for garnish
Artichoke Leek and Potato Soup with Crispy ProsciuttoMAKE IT This no-cream leek and potato soup will please all palates Serve with a crusty whole-grain baguette and a salad to complete the meal Serves 6
INGREDIENTS3 large leeks2 tablespoons canola oil2 celery stalks1 (14-ounce) water-packed canned
artichoke hearts drained and chopped2 cloves garlic peeled1 teaspoon dried thyme6 large red potatoes washed and cut into
quarters8 cups vegetable brothSalt and pepper to taste 3 ounces prosciutto (optional)
DIRECTIONS1 Fill a large bowl with warm water Slice hairy ends off
the leeks and thinly slice the root stopping at the dark-green tops Place leeks in the warm water let sit for 10 minutes stirring occasionally to loosen any dirt Drain and rinse twice
2 Heat oil over low heat in a large soup pot Add drained leeks and celery sauteacute for 20 minutes until soft Add drained artichokes garlic and thyme Raise heat to medium and sauteacute for 2ndash3 minutes Add potatoes and broth bring to a soft boil and cook until potatoes are soft
3 Remove soup from heat and let sit for 15 minutes to cool Puree soup in batches in a blender or food processor until smooth Return pureed vegetables to the pot season with salt and pepper
4 For optional garnish place prosciutto on a parchment-lined baking sheet Place in a 375deg oven for about 5 minutes until crisp Serve on top of each bowl of soup
BUY IT IMAGINE ORGANIC CREAMY POTATO LEEK SOUPThis potato and leek soup is light and creamy with leeks onions potatoes and roasted garlic A blend of organic spices add an extra touch of flavor
eat MAKE IT BUY IT
26 Winter 2016 Live Naturally
BUY IT PACIFIC VEGETABLE LENTIL amp ROASTED RED PEPPER SOUPA combination of tender lentils fire-roasted peppers ripe tomatoes and black beans make this a hearty delicious soup loaded with fiber and protein
Cashew Butternut Squash Soup with Spiced MarshmallowsMAKE IT Warm baking spices give this otherwise traditional winter soup an added blanket of warmth The marshmallow garnish is optional but itrsquos a fun way to get your kids to eat their vegetables Serves 4ndash6
INGREDIENTS3 tablespoons extra-virgin
olive oil1 onion chopped1 carrot chopped1 celery stalk diced1 large shallot diced1 Honeycrisp apple peeled
cored and choppedfrac14 teaspoon ground cuminfrac14 teaspoon ground ginger1frasl8 teaspoon ground nutmeg1 medium butternut squash
peeled and cubed
frac12 cup raw cashews32 ounces vegetable stockfrac34 cup light canned coconut
milk6 large marshmallows one
per person cut in half to make two flat disks sprinkle each cut side with a light dusting of cayenne or cinnamon (optional)
DIRECTIONS1 Add olive oil to large soup pot on
medium heat Add onion carrot celery shallot and apple Sauteacute until golden brown about 10 minutes
2 Add cumin ginger and nutmeg Sauteacute for 3 minutes
3 Add squash cashews and stock Bring to a low boil and simmer until squash is soft
4 Let soup cool for about 30 minutes (or refrigerate)
5 Transfer soup in batches to a blender Puree each batch until smooth and return to pot Add coconut milk to thin out soup Reheat
6 Place spiced marshmallows in the bottom of each bowl and pour in the soup The heat will melt the marshmallows as they float to the top
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livenaturallymagazinecom 27
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eat
Salad in Winter JUST BECAUSE THE WEATHER IS COLD IS NO REASON TO LET YOUR SALAD RECIPES HIBERNATE BY KIMBERLY LORD STEWART
HEALTHY KITCHEN
Grilled Mediterranean Caesar with Capers and Sun-Dried Tomatoes Pair this eggless Caesar salad with grilled salmon or steak and yoursquoll have an elegant meal in less than 30 minutes No yolk Serves 4
2 organic whole romaine hearts cut lengthwise
2 pounds salmon or flank steak
4 tablespoons capers16 sun-dried tomatoes (oil-
packed) drained and thinly sliced
sup1frasl₈ red onion thinly sliced 1 lemon cut into quarters
DRESSING1 garlic clove crushed1 tablespoon lemon juicesup1frasl₃ cup plain 2 Greek yogurt1 teaspoon Dijon mustard1 teaspoon Worcestershire
sauce1 tablespoon white wine
vinegar frac12 cup grated Parmesan
cheese divided frac14ndashfrac12 cup extra-virgin olive
oilSalt and pepper to taste
1 Prepare dressing Place garlic lemon juice yogurt mustard Worcestershire sauce and white wine vinegar in a blender or small food processor Process until smooth Add half the cheese and pulse until mixed in Start with frac14 cup olive oil and puree until smooth Add more if necessary to thin out dressing Season with salt and pepper to taste
2 Brush cut lettuce halves and fish or steak on both sides with dressing
3 Grill salmon or steak on an outside grill or in a hot skillet on your stovetop to desired internal temperature During the last 2 minutes of grilling place the lettuce cut side down on the grill or in another skillet grill until lightly browned
4 Place lettuce on a plate grilled side up Garnish with capers sun-dried tomatoes and red onion Serve with the meat or fish Drizzle both with the remaining dressing Serve with extra lemon
Thai Glass Noodle and Edamame SaladThese noodles go by different namesmdashglass vermicelli rice cellophane or rice stick noodles No matter the name rice noodles are a fun way to get kids to eat their vegetables Serves 4
2 cups frozen shelled edamame1 (8-ounce) package glass rice noodles2 cups finely shredded purple cabbage1 tablespoon sesame oil1 cup sugar peas or snow peas sliced1 cup shredded carrots1 red pepper thinly sliced13 cucumber cut in half down the middle
sliced into moons2 green onions thinly sliced frac12 bunch cilantro chopped12 cup roasted peanuts chopped2 cups cooked chicken breast shredded
DRESSING2 tablespoons sweet chili sauce 2 tablespoons rice vinegar1 lime juiced2 tablespoons soy saucefrac12 teaspoon ground ginger 4 tablespoons peanut butterWater Sriracha sauce to taste
1 Bring a large pot of water to a boil Add the edamame and stir When the water returns to a boil add the noodles Remove from the heat and let sit for 6 minutes Add cabbage to noodles and hot water to soften Stir and let sit for 2 minutes Immediately drain in a colander and pat dry with a towel
2 Place in a serving bowl and add sesame oil Toss lightly to coat the noodles and vegetables
3 Add remaining vegetables cilantro peanuts and chicken
4 Whisk dressing ingredients If too thick add a little water to thin it out Season with Sriracha sauce as desired
5 Dress salad and stir gently to coat well
Greens are good but think about adding more color to your plate with red leaf
lettuce red radicchio and shredded purple
cabbage
28 Winter 2016 Live Naturally
Roasted Root Vegetables with Arugula Oven-roasting brings out the sweetness in winter vegetables Any winter vegetables will do so experiment with your favorites Try to cut all of the vegetables the same size so they cook evenly Serves 4
1 parsnip peeled cut lengthwise into quarters and again in 2-inch bars
2 carrots peeled cut like the parsnip 1 sweet potato peeled cut into 2-inch
pieces1 onion peeled cut into eighths 1 bunch small beets (any color) peeled
cut into eighths 2 apples peeled cut into eighths sup1frasl₃ cup extra-virgin olive oil2 teaspoons dried thymeKosher salt and pepper to taste4ndash5 cups arugula 3 ounces strong blue cheese
DRESSINGfrac14 cup apple cider vinegarfrac34 cup extra-virgin olive oil 2 tablespoons maple syrup sup1frasl₈ teaspoon dried mustard (or frac12
teaspoon Dijon mustard) Salt and pepper to taste
1 Preheat oven to 425deg Line a large baking sheet with parchment paper Place vegetables and apples in a single layer on baking sheet Drizzle with oil and season with thyme Stir to coat well Season with salt and pepper
2 Bake for 30ndash40 minutes until vegetables are tender
3 Remove from oven and transfer to a cool baking sheet Refrigerate to bring to room temperature (about 15 minutes)
4 Whisk dressing ingredients together 5 Divide arugula on salad plates Top
with roasted vegetables and blue cheese Spoon dressing over salad and serve
Pink Shrimp and Citrus Medallion SaladAfter one bite of this seaside main-dish salad yoursquoll forget itrsquos winter Serves 4
1 large head butter lettuce washed dried torn into bite-size pieces
2 bunches baby bok choy washed torn into bite-size pieces
4 fresh mint sprigs divided 5 fresh dill stems divided2 naval or blood oranges2 pink grapefruitssup1frasl₃ English cucumber thinly sliced1 ripe avocado pitted peeled cut
into 8 segments1frac12 pounds cooked peeled shrimp
DRESSINGfrac12 cup avocado oil1 lemon juiced1 tablespoon white wine vinegar2 teaspoons agaveSalt and pepper to taste
1 Gently toss lettuce and bok choy in a bowl Set aside
2 Remove mint leaves from the stems Sprinkle half on the salad Chop the rest and set aside Chop the dill leaves put half on the salad Set the rest aside
3 Cut away the peel and white pith from the oranges and grapefruits Cut out the segments set aside Reserve the orange and grapefruit membrane insides
4 Squeeze the juice from what is left of the orange and grapefruit insides into a small bowl Add avocado oil lemon juice vinegar agave and reserved mint and dill Whisk and season with salt and pepper
5 Retoss the salad and place greens on dinner plates Top each with cucumbers avocado citrus segments and shrimp Dress and serve
Remember oil and water donrsquot mix
Lettuce greens need to be dried well so the dressing wonrsquot
slide off
livenaturallymagazinecom 29
B y now yoursquove seen the headlines Cocoa is good for you
Deep within that scrumptious chocolate bar or frothing cup of hot cocoa rest power-ful bioactive compounds called flavanols
(also present in berries tea and wine) linked to everything from preventing heart attacks and dementia to stabilizing blood sugar and boosting sports perfor-mance But before you sink your teeth into another candy bar consider this To get enough cocoa flavanols (600 to 750 mg daily) to prompt such probable health benefits yoursquod have to eat as much as 1000 calories of dark chocolate or many thousands of calories of sugar-and-fat-loaded milk chocolate each day
ldquoThe evidence is very promising that cocoa flavanols could reduce risk of heart disease and other disordersrdquo notes cocoa researcher JoAnn Manson MD chief of the
Division of Preventive Medicine at Brigham and Womenrsquos Hospital in Boston ldquoBut we wouldnrsquot recommend trying to obtain large quantities by simply eating more chocolate The added calorie intake would be too highrdquo
Instead she and other nutrition experts suggest this Try to consume cocoa in as pure a state as possiblemdashas unsweetened cocoa powder cacao nibs or sparing amounts of high-quality dark chocolatemdashand incorporate its earthy savory taste into a variety of meals
ldquoWe are talking about a nutrient-dense phytochemical-rich food that can be eaten in breakfasts desserts and every way in betweenrdquo says registered dietitian Matt Ruscigno coauthor of Superfoods for Life Cacao (Fair Winds 2014) a cookbook that features everything from smoothies to sandwiches quinoa and lasagna ldquoToday in the Western world it has unfortunately become mostly just a candy bar But it has so much more to offerrdquo Ruscigno says
FOR THE LOVE
OF COCOA
HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT OVERDOSING ON SWEETS
BY LISA MARSHALL
30 Winter 2016 Live Naturally
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livenaturallymagazinecom 31
FROM BITTER BEAN TO SINFUL BARAs far back as 3000 BC chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao aka cocoa tree to make a fermented alcoholic drink says Santa Fendashbased chocolate historian Mark Sciscenti By around 2000 BC residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency Mayans and Aztecs dried and roasted the beans mixed them into a paste with cornmeal and spices and crumbled them into water for an ancient often cold chocolate beverage reserved for religious ceremonies medicinal treatments and elite treats ldquoIts consumption was pretty much the exclusive right of the rulers the priests and the warriorsrdquo Sciscenti says
Notably absent was sugar leaving those early cocoa drinks with a bitter taste Only in the late 1500s when cacao beans made their way to Spain did people start adding mild sweeteners By the 1700smdashafter the French and Italians piled on a little more sugarmdashhot chocolate had become a European luxury item lauded for its energy-
boosting and aphrodisiac properties It would take another century until in the mid-1800s inventor Joseph Fry developed the first chocolate bar
Today according to market research firm Mintel the average American eats about 95 pounds of chocolate each yearmdashthe vast majority of it milk chocolate Thatrsquos too bad says Sciscenti because all of that added milk and sugar negates many of the health benefits that come from cocoa
The good news Traditional uses of cocoa have been enjoying a renaissance with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats
ldquoI love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it hasrdquo says registered dietitian and chef Sara Haas ldquoIt makes a great platform for savory recipes and adds interest to dishes (like beef chicken or duck) that are otherwise a little one-noterdquo
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FOR THE LOVE OF COCOA
GLOSSARY COCOA VS CACAOCACAO BEANS The dried fatty seed of the fruit of the Theobroma cacao tree Some vegans and raw foodists eat them raw for snacks but they are very bitter If you are expecting a ldquochocolaterdquo taste yoursquore in for a surprise
CACAO NIBS Cracked shelled cacao beans usually roasted but sometimes available raw Have a bitter taste like cacao beans None of the inherent cocoa butter has been removed so they are high in good fat
CACAO POWDER Not to be confused with cocoa powder cacao powder is made from grinding down the shelled cacao bean Sometimes raw sometimes roasted Unlike cocoa powder in which the cocoa butter has been removed it is high in fat and has a full-bodied texture
COCOA LIQUOR The paste made from ground roasted shelled and fermented cacao beans This is what is referred to as ldquopercent cacaordquo on food packaging
COCOA BUTTER When cocoa liquor is pressed and the cocoa solids are removed slightly more than half of the remaining product is the cacao fat or cocoa butter It is 100 percent fat and is used in foods and cosmetics
COCOA POWDER What is left after the cocoa butter has been removed from the liquor Cocoa powder is one of the most recognized and used forms of cacao
CHOCOLATE Cocoa liquor plus cocoa butter plus sugar The percentage of cocoa liquor in chocolate determines how ldquodarkrdquo it is (Milk chocolate which also includes milk products typically contains around 10ndash12 percent cocoa liquor White chocolate contains about 20 cocoa butter plus sugar and dairy ingredients Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients)
32 Winter 2016 Live Naturally
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AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings
frac12 cup raw cacao powder or nibs
3 cups water1 teaspoon fresh or dried
minced chili pepper or to taste
1 cinnamon stick crushedPinch of salt1 vanilla bean
1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor
2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm
CREDIT SUPERFOODS FOR LIFE
CACAO BY MATT RUSCIGNO RECIPE
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best
200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)
livenaturallymagazinecom 33
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RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
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livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
SHU
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Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
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Trim amp Live Size 3625 x 225rdquo
Layout 12315Rev Approved
Products
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ColorsCMYK
DISCOVER THE SAVINGS Download the Ralphs app to collect
coupons weekly ads and rewards directly to your Shoppers Card and tie the
savings to your personal shopping list
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40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
de
8110
1001
7077
0000
1231
0014
0100
SYM
BOL
HEI
GH
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8576
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R 0
010
4 B
WA
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010
0000
12 B
uy 4
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off
517
077
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32
0017
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0000
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SAVE $1
OLD-WORLD FLAVORTHE ALL-NATURAL WAY
DISCOVER
Introducing Gallo All Natural Italian Dry Salame and All Natural PepperoniArtisan crafted with a select blend of herbs and spices our all natural
salame and pepperoni is free of nitrates free of MSG free ofadded hormones mdash and full of old world flavor Give it a try
on ONE (1) Gallo All NaturalSalame or Pepperoni
CONSUMER Limit one coupon per purchase per transaction Void if copied or altered No digital representations Misuse constitutes fraud Good only in the USA Cash Value 1100th of 1cent RETAILER The Hillshire Brands Company will reimburse face value of coupon plus 8cent handling provided it is redeemed in compliance with our Coupon Redemption Policy available at wwwnchmarketingcom Retailer must present invoices verifying stock purchases are consistent with redeemed coupons upon request Misuse constitutes fraud Void where prohibited taxed licensed or restricted by law Redeem by mailing to The Hillshire Brands Company PO Box 880952 El Paso TX 88588-0952 copy2015 The Hillshire Brands Company
FPOMANUFACTURERrsquoS COUPON EXPIRES 43016
CONSUMER Limit one coupon per purchase per transaction Void if copied or altered No digital representations Misuse constitutes fraud Good only in the USA Cash Value 1100th of 1cent will reimburse face value of coupon plus 8cent handling provided it is redeemed in compliance with our Coupon Redemption Policy available at wwwnchmarketingcom Retailer must present invoices verifying stock purchases are consistent with redeemed coupons upon request Misuse constitutes fraud Void where prohibited taxed licensed or
FPOFPOFPO
INT_XXXXXX_75267_Gallo_Kroger_WellnessMag_R2_M_X1apdf 1 111815 417 PM
SAVE $1
OLD-WORLD FLAVORTHE ALL-NATURAL WAY
DISCOVER
Introducing Gallo All Natural Italian Dry Salame and All Natural PepperoniArtisan crafted with a select blend of herbs and spices our all natural
salame and pepperoni is free of nitrates free of MSG free ofadded hormones mdash and full of old world flavor Give it a try
on ONE (1) Gallo All NaturalSalame or Pepperoni
CONSUMER Limit one coupon per purchase per transaction Void if copied or altered No digital representations Misuse constitutes fraud Good only in the USA Cash Value 1100th of 1cent RETAILER The Hillshire Brands Company will reimburse face value of coupon plus 8cent handling provided it is redeemed in compliance with our Coupon Redemption Policy available at wwwnchmarketingcom Retailer must present invoices verifying stock purchases are consistent with redeemed coupons upon request Misuse constitutes fraud Void where prohibited taxed licensed or restricted by law Redeem by mailing to The Hillshire Brands Company PO Box 880952 El Paso TX 88588-0952 copy2015 The Hillshire Brands Company
FPOMANUFACTURERrsquoS COUPON EXPIRES 43016
CONSUMER Limit one coupon per purchase per transaction Void if copied or altered No digital representations Misuse constitutes fraud Good only in the USA Cash Value 1100th of 1cent will reimburse face value of coupon plus 8cent handling provided it is redeemed in compliance with our Coupon Redemption Policy available at wwwnchmarketingcom Retailer must present invoices verifying stock purchases are consistent with redeemed coupons upon request Misuse constitutes fraud Void where prohibited taxed licensed or
FPOFPOFPO
INT_XXXXXX_75267_Gallo_Kroger_WellnessMag_R2_M_X1apdf 1 111815 417 PM
SEA
N P
AR
SON
S
Growth Without WasteHOW RECYCLING CAN HELP MAKE LANDFILLS A THING OF THE PAST BY REBECCA HEATON
WHAT IF WE COULD LIVE IN A WORLD where all or almost all of our trash could be reused That is a goal of the Sustainable Packaging Coalition (SPC) A project of GreenBlue a nonprofit that helps businesses employ more sustainable practices the SPC strives to help its members create packaging systems that encourage economic prosperity and are ldquomade to be made againrdquo as part of a circular economy GreenBlue executive director and SPC director Nina Goodrich explains
What is a circular economy
Itrsquos about keeping items in motion instead of dumping them in a landfill For example food waste can be composted and put back into the soil to grow more food Plastics can be reused in other plastic products construction materials even clothing A circular economy is restorative and regenerative by design I believe in the power of the circular economy to provide economic growth without waste Recycling is a piece of this because your waste can be someone elsersquos starting material
One of SPCrsquos flagship programs is called How2Recycle
Tell us more about it
How2Recycle is an iconic label that clearly communicates recycling instructions to consumers Knowing how to recycle a package or knowing if itrsquos even recyclable can be confusing to consumers so this labeling system makes it easy to understand We are excited to see that a growing number of big-name brands like Kelloggrsquos General
Mills and Pepsi are starting to use the How2Recycle label on their packaging Companies like UPS FedEx and the US Postal Service are also using it they deliver a lot of packaging
What can consumers do to get more companies to
use sustainable packaging
Contact and encourage your favorite brands to use sustainable recyclable packaging and to include the How2Recycle label There is nothing better than a consumer saying ldquoI like this this label makes it easy for me to understand how to recyclerdquo We want to see the How2Recycle label on all packaging thatrsquos our push over the next year Here in the US we have low overall recycling rates about 34 percent But things like corrugate paperboard PET bottles aluminum cans washing-liquid jugsmdashthese are super-easy to recycle
For more on the SPC and its How2Recycle program visit
sustainablepackagingorg
begin
GreenBluersquos Nina Goodrich would like to see
the How2Recycle label on all packaging
livenaturallymagazinecom 5
DO NOT PRINT THIS SLUG
Fn 14-BB-1085-AD-LAYRef 14-BB-1033rs-AD-LAY
YOGA JOURNALMARCH 2015
PAGE 1Full Page
Trim Size 8375 x 10875rdquoLive Area 7625 x 10125rdquoBleed Area 8625 x 11125rdquo
Layout 12315
FontsGothamHelveticaLouisiana
ImagesYoga Woman on Paddle BoardFotosearch k15671603Royalty Free $9900Purchased by TA 121214
Products57415
ColorsCMYK
Printed 100
30Possibility
40NaturalAbility
30Flexibility
You look good you feel good and with a Balance Barreg yoursquore ready for anything Balance Barreg comes in avariety of delicious fl avors with the perfect 40-30-30 nutritional balance to give you lasting energy for all your daily adventures So live life to the fullest today and get ready to love tomorrow
Lifersquos Better with Balance
copy2015 Balance Bar Company 798415BB-GGwwwBalancecom
798415-BB-ADindd 1 121015 1010 AM
RW Garcia3 Seed Harvest Crackers
Nut- or Seed-based
Blue Diamond Almond Nut Thins
Real almonds (one of just six ingredients) give these crackers both a delicious flavor and a nutritional boost including 3 grams of protein per serving And knowing there arenrsquot any added sugars or artificial flavors will make them taste that much better
ldquoJust the right amount of saltyrdquo
Simple Truth Simple Truth Rosemary amp Olive Multigrain Crackers
Multigrain
Kashi Original 7 Grain Snack Crackers
The seven whole grains in these hearty crackers provide 3 grams of fiber per serving which is 11 percent of your daily needs and way more than most crackers provide Plus they just taste great
ldquoHints of both salty and sweetrdquo
COMPAREbegin
Crackers au Naturel WHEN YOU CRAVE A CRUNCH THESE HEALTHIER CRACKERS WILL SATISFY BY KELLEE KATAGI
WHETHER PAIRED WITH CHEESE on a party tray or as a standalone munchie crackers are a snacking staple Too often though they deliver empty calories devoid of
any healthy ingredients With these selections you can upgrade your cracker stash to make it not just good for your palate but better for the rest of your body too
Bonus points
for
GLUTEN-FREESOY-FREEV VEGAN OG ORGANICDAIRY-FREE
Our pick
Why we like it
Our testers
say
Also try Simple Truth Organic Cheese Squares
Organic
Simple Truth Organic Stoneground Wheat Crackers
These cracker squares earn a thumbs up both for whatrsquos in themmdashwholesome organic ingredients including whole-wheat flour and wheat germmdashand for whatrsquos not hydrogenated oils and artificial preservatives flavors or colors
ldquoRich buttery taste with just the right amount of saltrdquo
Gluten-free
Blue Diamond Hint of Sea SaltNut Thins
Glutino Original Gluten-Free Crackers
Glutino uses non-GMO corn to deliver a simple crunchy party-perfect cracker thatrsquos 100 percent safe for anyone whorsquos gluten-free Plus it incorporates organic palm oil and steers clear of trans fats
ldquoA perfect pairing for dips or cheeserdquo
Cheese
Blue Diamond Almond CheddarNut Thins
Three reasons we love this healthier take on cheese crackers all-organic ingredients natural coloring and 0 grams of added sugars And as with all Simple Truth products theyrsquore free from 101 suspicious ingredients
ldquoThe mild cheese flavor makes for a broader appealrdquo
Simple Truth Organic Cheese Squares
OG
6 Winter 2016 Live Naturally
OG V
DO NOT PRINT THIS SLUG
Fn 14-BB-1085-AD-LAYRef 14-BB-1033rs-AD-LAY
YOGA JOURNALMARCH 2015
PAGE 1Full Page
Trim Size 8375 x 10875rdquoLive Area 7625 x 10125rdquoBleed Area 8625 x 11125rdquo
Layout 12315
FontsGothamHelveticaLouisiana
ImagesYoga Woman on Paddle BoardFotosearch k15671603Royalty Free $9900Purchased by TA 121214
Products57415
ColorsCMYK
Printed 100
30Possibility
40NaturalAbility
30Flexibility
You look good you feel good and with a Balance Barreg yoursquore ready for anything Balance Barreg comes in avariety of delicious fl avors with the perfect 40-30-30 nutritional balance to give you lasting energy for all your daily adventures So live life to the fullest today and get ready to love tomorrow
Lifersquos Better with Balance
copy2015 Balance Bar Company 798415BB-GGwwwBalancecom
798415-BB-ADindd 1 121015 1010 AM
SHU
TT
ER
STO
CK
(LE
FT 2
)
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
TRY THISSIMPLE TRUTH ORGANIC
CINNAMON amp CRANBERRY
INSTANT CHIA OATMEAL
Donrsquot have time to cook up a pot of oatmeal No problem This 100 percent whole-grain cereal cooks up in minutes Just add hot water With 16 percent of daily fiber needs in each serving plus cranberries chia seeds and a touch of cinnamon itrsquos a tasty healthy and filling way to start the day
FOUND EXCLUSIVELY at King Soopers and City Market stores all Simple Truth products come with a guarantee called ldquoFree From 101rdquo ensuring that they donrsquot contain any of 101 artificial ingredients such as aspartame calcium bromate or azodicarbonamide (see 9 below) View the full list at simpletruthcom
101 INGREDIENTS YOU WONrsquoT FIND IN SIMPLE TRUTH9 AZODICARBONAMIDE
Say this chemicalrsquos name 10
times fast Most often found in
commercially baked bread to
whiten flour and maintain bread
texture azodicarbonamide is
also a common ldquoingredientrdquo in
yoga mats and shoe rubber
Although the FDA considers small
amounts safemdashthe allowable
level is 45 parts per million in
doughmdashazodicarbonamide has
been linked to respiratory issues
allergies and asthma
FREE FROM 101Trend WatchFOOD NEWS THATrsquoS GOOD TO KNOW
A SEA OF SEAWEEDIt has grown well beyond sushi Seaweed is going mainstream in many more forms seaweed snacks seaweed chips seaweed crackers Whatrsquos the buzz This dark-green superfood is a low-calorie source of protein and fiber is richer in trace minerals and vitamins than kale and contains all kinds of goodness including vitamin C iodine and antiviral antibacterial and anti-inflammatory properties
PALEO + VEGAN = PEGANA compromise between two popular dietsmdashpaleo (meats nuts fish vegetables) and vegan (fruits vegetables grains)mdashthe ldquopeganrdquo diet allows for 75 percent fruits and vegetables with the other 25 percent filled with organic animal protein healthy whole grains lentils and high-quality fats such as nuts coconut and avocados So whatrsquos the benefit Peganism has the potential to lower cholesterol and decrease diabetes risk according to experts like Mark Hyman MD author of 10-Day Detox Diet Cookbook
TWO REASONS TO EAT FERMENTED FOOD
1 Foods with live culturesmdashaka fermented foodsmdashencourage good bacteria in your
tummy Foods like yogurt sauerkraut tempeh miso and kimchi and drinks like kombucha contain naturally occurring probiotics which encourage growth of good bacteria to keep your gut happy
2 A recent psychological study suggests that probiotics in fermented foods can ease social
anxiety How More good bacteria in your belly mean less irritation and inflammation so your tummy feels better your mood is better and you experience less anxiety stress and depression
$250ndash$500 million in sales2014 newhope360com
25animal protein whole grains amp
healthy fats
75plants
Kimchi is a fermented Korean dish
made with vegetables and spices
8 Winter 2016 Live Naturally
SHU
TT
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STO
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(T
OP
) C
OO
KIE
AN
DK
AT
EC
OM
International Year of PulsesPLEDGE YOUR ALLEGIANCE TO THESE VERSATILE SUPERFOODS
1 large head of cauliflower sliced into bite-sized florets
3ndash4 tablespoons olive oil dividedSalt and freshly ground black
pepper to taste1 cup chopped yellow or white
onion2 large garlic cloves pressed or
minced2 tablespoons tomato pastefrac12 teaspoon ground cuminfrac12 teaspoon chili powderfrac34 cup brown lentils picked over for
debris and rinsed2 cups vegetable broth or water8 corn tortillasfrac12 cup packed fresh cilantro leaves
CHIPOTLE SAUCEsup1frasl₃ cup mayonnaise2 tablespoons lime juice2ndash3 tablespoons adobo sauce
(from a can of chipotle peppers) or chipotle hot sauce to taste
Salt and freshly ground black pepper to taste
1 Preheat oven to 425deg Toss cauliflower with 2ndash3 tablespoons olive oil Season with salt and pepper and arrange in a single layer on a large baking sheet Roast 30ndash35 minutes tossing halfway until florets are deeply golden on the edges
2 Warm 1 tablespoon olive oil in a medium-sized pot over medium heat Sauteacute onion and garlic with a dash of salt for 5 minutes until onions are softened and translucent Add tomato paste cumin and chili powder and sauteacute for another minute stirring constantly Add lentils and vegetable broth or water Raise heat and bring mixture to a gentle simmer Cook uncovered for 20ndash35 minutes
until the lentils are tender Reduce heat as necessary to maintain a gentle simmer When ready to assemble tacos drain off any excess liquid then cover and set aside
3 To prepare chipotle sauce whisk together all ingredients and set aside
4 To assemble tacos warm tortillas individually in a pan over medium heat Top each tortilla with lentils cauliflower a drizzle of chipotle sauce and a generous sprinkle of chopped cilantro
Recipe by Cookie and Kate blog courtesy of USA Dry Pea
and Lentil Council
THE UNITED NATIONS has declared 2016 to be the International Year of Pulses The moniker ldquopulsesrdquo refers to the edible dried seeds of legumesmdashdry peas beans lentils and chickpeas Pulses are good sources of protein fiber minerals and antioxidants and they play an important role in health sustainability and food security around the world
Beginning this month consider taking the ldquoPulse Pledgerdquo and commit to eating pulses in any form at least once a week throughout 2016 By taking the pledge at pulsepledgecom you will gain access to tasty recipes meal plans and more Herersquos an easy way to start
Roasted Cauliflower and Seasoned Lentil TacosMakes 8 tacos
livenaturallymagazinecom 9
ILLU
STR
AT
ION
S B
Y G
EO
RG
E R
ET
SEC
K
Cut Above the RestA SIMPLE KNIFE TECHNIQUE FOR SAFE SLICING
FLIP ON A COOKING SHOW and yoursquoll see TV chefs wielding sharp shiny knives chopping foods at lightning speed Knowing good knife skills makes meal prep faster more enjoyablemdashand safer ldquoTherersquos a good reason why the very first class any culinary student takes is knife workrdquo says J Kenji Loacutepez-Alt managing culinary director of Serious Eats and author of The Food Lab Better Home Cooking Through Science (WW Norton 2015) ldquoCooking without mastering the basic strokes is like trying to run without knowing how to tie your shoesrdquo
HOW TO HOLD A KNIFE
The first step to good knife skills is properly gripping
your knife You can hold a knife in a Handle Grip
with all your fingers behind the bolster (the junction
between the knife blade and handle) Or try the
Blade Grip Rest your thumb and forefinger in front
of the bolster directly on the blade This grip might
take practice but it can offer better control and
balance when slicing and chopping
THE SLICE
CREATE a flat stable surface for your food to rest
on by slicing it in half or slicing off a thin section
of its face Hold the food steady with your non-
knife hand curling your fingers into a claw
HOLD THE TIP of the blade against the cutting
board with the knife angled upward the flat
side resting against your knuckles With the
blade tip in constant contact with the cutting
board pull the knife backward slightly until the
blade slices into the food
CONTINUE by pressing downward and forward
using the full length of the blade to slice through
your food Repeat using a circular motion and
keeping the blade tip against the board at all
times Use your ldquoclawedrdquo fingers to slowly push
the food for each slice
Keep the blade tip in constant contact with the cutting board while slicing
Hold food steady curling your fingers into a claw
HANDLE GRIP
BLADE GRIP
Bolster
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
10 Winter 2016 Live Naturally
SHU
TT
ER
STO
CK
Cooking in Cast Iron4 REASONS TO USE THIS STURDY COOKWARE
3
HOLDS HEATMade of dense metal cast iron heats slowly and then holds its heat so food cooks quickly and evenly
4
IS VERSATILE Cast iron is oven-safe so cook in it on your stovetop or use for baking such as cornbread
1
LASTS FOR DECADESCast-iron pans are durable if well cared for Itrsquos best to clean your pan right after use Wash by hand with a bit of soap and sponge or stiff brush Rinse and dry the pan over low heat on the stovetop
2
HAS HEALTH BENEFITSIf your cast-iron pan is well seasoned you can cook with less oil because the pan is already coated You also get a bit of iron in your food from the pan
GOT RUST Remove it with a potato Cut a potato in half dip cut end in mild dish soap or baking soda and rub firmly over rusted area Repeat until removed then rinse and dry thoroughly
TO SEASON CAST IRON Heat oven to 350deg After washing and drying the pan use a cloth or paper towel to apply a thin coat of cooking oil (vegetable olive coconut or flaxseed work well) to the inside and outside of the pan Place pan upside down on ovenrsquos center rack with aluminum foil underneath to catch any drips Bake for an hour
Kellogg
SAVE $ 001on any TWO
Kashi reg products (52 oz or Larger Any Flavor Mix or Match)
Offer excludes single-serve
CONSUMER Limit ONE coupon per purchase of product indicated Limit of FOUR like coupons in same shopping trip Consumer pays sales tax Coupon may not be bought reproduced transferred or sold No cash value NO CASH BACK Void where taxed restricted or prohibitedRETAILER We will redeem this coupon in accordance with our redemption policy copies available upon request Cash Value 1100cent Void where prohibited taxed or restricted by law Mail Coupons to KASHI COMPANY PO BOX 880299 EL PASO TX 88588-0299reg trade copy 2015 Kashi Company62004342
MANUFACTURER COUPON EXPIRES APRIL 30 2016
Offer excludes single-serve
Limit ONE coupon per purchase of product indicated Limit of FOUR
trade
Pepitas
Red Beans
Pea Crisps
Sorghum
reg trade copy 2015 Kashi Company 2015 Kashi Company
GLUTENFREE VEGAN
trade
NEW
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
SHU
TT
ER
STO
CK
(6
)
Food Combos for Healthier SkinTRY ONE OR ALL OF THESE THREE FOOD PAIRINGS BY KELLEE KATAGI
EXPERTSmdashALONG WITH MANY AN ACNE-RIDDEN teenagermdashhave long known that the health of your skin has a lot to do with what you eat (or donrsquot eat) What hasnrsquot always been clear is that many nutrients are more potent for skin quality
when combined or balanced with other key nutrients Wersquove used insight from Oregon State Universityrsquos Linus Pauling Institute a nutrition-research heavyweight to develop three synergistic food pairings that deliver powerful benefits for robust beautiful skin
KALE SALAD TOPPED WITH SUNFLOWER SEEDS
NUTRIENT PAIRING Vitamins C and E
WHAT YOU GET 1 cup of chopped kale
contains 107 percent of a womanrsquos daily
vitamin C requirements (89 percent of a
manrsquos) 1 ounce of sunflower seeds (a little
more than a frac14 cup) provides nearly half the
daily requirement of vitamin E
WHY IT MATTERS Vitamins C and E are
both antioxidants that protect skin against the
damaging effects of oxygen and light and
help prevent dry skin C also helps synthesize
collagen which sustains skin structure and
helps replace dead skin cells Often E gets
oxidized and needs help to restore itself says
Linus Pauling research associate Alexander
Michels He contends that C is perfectly
suited for the job which makes the nutrients
more effective when eaten together
PREP TIP Sprinkle the seeds liberally on your
salad for maximum effect
STRAWBERRY-ALMOND MILK SMOOTHIE
NUTRIENT PAIRING Vitamins C and E
WHAT YOU GET 1 cup of pureed strawberries
delivers about 180 percent of a womanrsquos daily
requirement of vitamin C (150 percent for a
man) 1 cup of almond milk contains nearly
half your vitamin E requirements
WHY IT MATTERS Studies reveal that 40
percent of US adults donrsquot meet daily vitamin
C needs and a whopping 90-plus percent
donrsquot get enough E Thatrsquos partly because
the synthesized form of E found in many
supplements doesnrsquot contribute to vitamin E
levels in the body (the same doesnrsquot hold true
for other vitamins)
PREP TIP Blend 2 cups of almond milk 1 cup
of frozen strawberries a frozen banana and
a few drops of vanilla extract add sweetener
to taste
WALNUT-ENCRUSTED SALMON
NUTRIENT PAIRING Omega-6 and omega-3
fatty acids plus vitamin D
WHAT YOU GET A 3-ounce salmon fillet
offers roughly 200 percent of your daily
D along with 2000ndash3000 milligrams of
essential fatty acids walnuts contain high
levels of both omega-6 and omega-3 fatty
acids
WHY IT MATTERS A good balance of
omega-6 and omega-3 fatty acids can keep
skin moist and supple as well as aid skinrsquos
immune and inflammatory responses Vitamin
D may help skin develop and mature Michels
says and eating D along with fat ramps up
your bodyrsquos ability to absorb it
PREP TIP Preheat oven to 375deg Mix 1
tablespoon honey 1 tablespoon Dijon
mustard and salt and pepper to taste Brush
mixture over four 6-ounce salmon fillets
Then press top of fillets into a plate covered
with 12 cup of finely chopped raw walnuts
coating evenly Bake for 10ndash12 minutes in a
greased baking dish
+ + +
12 Winter 2016 Live Naturally
The Sunshine VitaminHOW TO GET ENOUGH VITAMIN DmdashSUN OR NO SUN
THE FACTS ARE SIMPLE We need vitamin D This health hero wards off both minor and major diseases like cancer and diabetes by strengthening your immune system It also keeps bones and teeth strong by enabling calcium absorption and regulates blood pressure The sun is our primary source of D but studies show that even in sunny months a majority of Americans likely arenrsquot
getting recommended levels (a minimum of 600 IU daily for most people) Food sources are scarce so you have to be strategic to get enough Here are your best bets from three different foods If you have an aversion to these consider taking a D3 or cod liver oil supplement Check with the nutrition expert in your local store for suggestions
Fish Fatty fish especially
swordfish and
salmon is by far the
best food source for
vitamin D 3 ounces
of swordfish delivers
about 560 IU nearly
your full daily D
quota The same portion of sockeye salmon
contains about 450 IU with canned tuna
coming in at 150 IU Vitamin D gets stored in
your bodyrsquos fat so you donrsquot have to eat fish
daily aim for about 6 ounces two or three
times per week
Fortified dairy
In the 1930s
US milk
manufacturers
began adding
vitamin D to milk
to reduce the
occurrence of
rickets a bone
disease It worked and fortification is
common to this day with 1 cup of fortified
milk providing about one-fifth of your daily
needs Opt for full-fat dairy D is
fat soluble so the fat greatly improves
vitamin absorption
Mushrooms
Who knew that
mushrooms and
humans had
something in
common We both
manufacture vitamin
D when wersquore in
the sun If you can
find a way to expose mushrooms to midday
sunlightmdasheven winter sun is adequate studies
showmdashfor one to six hours their vitamin D
levels can shoot up to 25ndash100 percent of your
daily needs per cup (depending on mushroom
species and length of time in the sun) mdashKK
䄀瘀愀椀氀愀戀氀攀 椀渀 猀攀氀攀挀琀 猀琀漀爀攀猀
洀漀爀攀 瀀爀漀琀攀椀渀 琀栀愀渀 猀甀最愀爀 瀀攀爀 挀甀瀀
䘀漀爀 洀漀爀攀 椀渀昀漀爀洀愀琀椀漀渀 愀渀搀 爀攀挀椀瀀攀猀Ⰰ
瘀椀猀椀琀 猀椀最最椀猀搀愀椀爀礀挀漀洀
14 Winter 2016 Live Naturally
SIMPLE TRUTHSbegin
SHU
TT
ER
STO
CK
Beets can lower your blood pressure thanks to naturally occurring nitrates that your body converts into the nitric oxide needed to enhance blood flow
Donrsquot discard the greens Beet greens are full of iron which helps your body produce oxygen-carrying red blood cells Rinse and chop the greens and then flash-sauteacute them in coconut oil with minced garlic
Beets can be eaten raw Brighten up a salad by shredding beets and tossing them with sunflower seeds avocado and greens A simple balsamic vinaigrette is this dishrsquos best complement
Planning a cleanse Put beets on the menu These root vegetables help purify your blood while acting as a tonic for your liver
Get the most nutritional value out of beets by leaving the skins on Just be sure to scrub them well
Easy Beet-Coconut SoupServes 6
frac14 yellow onion diced
2 cloves garlic finely chopped
2 tablespoons coconut oil
4 large beets diced
3ndash4 cups vegetable stock
1ndash2 (15-ounce) cans coconut milk
Fresh herbs like dill basil or parsley for garnish
In a saucepan sauteacute garlic and onion until translucent Add beets and sauteacute for about 7 minutes then add enough vegetable stock to cover beets Simmer covered until beets are soft Cool the mixture slightly then puree in a blender or food processor Return puree to low heat add coconut milk and stir until blended and warmed Garnish with herbs
Recipe and some nutritional facts provided by Sue Van Raes a licensed
holistic nutritionist
Meet the BeetYOUrsquoLL BE GLAD YOU MADE THE ACQUAINTANCE OF THIS NUTRIENT-RICH TREASURE BY BLAIR YOUNG
enjoylifefoodscomtothefullest
Find us in the
Gluten-Free aisle
with our whole family of free-from products - from soft baked cookies to oh-so-satisfying chewy bars Every product
is free-from the top 8 allergens so all you have to worry about is grabbing the last Snickerdoodle before your son gets to it
Enjoy your moment to the fullest
Free-Fromwheat dairy peanuts tree nuts egg soyfish amp shellfish
PRODUCT VARIETY VARIES BY STORE
yourARMINGwithDESK DRAWER
Snacks
3 orsquoclock CravingCrispy Crunchyfor
a
gluten-freeSolution to that
SNACK SMARTbegin
As the first meal of the day breakfast provides you with nutrients that lead to better concentration and more energy so
you can perform your best Itrsquos a must for kids too A research review in Frontiers in Human Neuroscience found strong evidence that regular
breakfasts improved both behavior and academic performance in schoolchildren
Raise the Breakfast BarDONrsquoT HAVE TIME TO SIT DOWN FOR BREAKFAST GRAB A BAR AND GO BY REBECCA HEATON
GETTING READY IN THE MORNING isnrsquot always easy particularly if yoursquore also trying to get family members out the door to work or school If you have to eat on the go put a fast and healthy spin on breakfast with these tasty portable bar options
KASHI TRAIL MIX CHEWY GRANOLA BARIn Japanese kashi means
ldquoenergyrdquo And thatrsquos what
you get from this tasty
granola bar Each bar
serves up 11 grams of
whole grains and has a
nice crunchy yet chewy
texture thanks to a
blend of energy-inducing
roasted whole almonds
sunflower seeds sun-dried
cranberries and raisins
NUTRITION DEETS
Calories 140
Fiber 4 grams
Protein 6 grams
Sugars 6 grams
LARABAR BANANA BREAD BARWith three ingredientsmdash
bananas dates and
almondsmdashit doesnrsquot get
more simple and pure
than this Along with being
gluten-free soy-free
dairy-free kosher and
vegan this bar delivers 20
percent of your daily fiber
and 12 percent of your
daily potassium needs A
nutritious take on morning
banana ldquobreadrdquo for sure
NUTRITION DEETS
Calories 230
Fiber 5 grams
Protein 6 grams
Sugars 20 grams
16 Winter 2016 Live Naturally
CLIF CRUNCHY PEANUT BUTTER BARLoaded with organic oats
and peanut butter plus
11 vitamins and minerals
this bar is full of energy
and goodness Numbers
we approve 22 percent
of your protein RDA 20
percent of your daily
calcium plus healthy
doses of essential minerals
like phosphorous (25
percent) and magnesium
(25 percent) And it tastes
great too
NUTRITION DEETS
Calories 260
Fiber 4 grams
Protein 11 grams
Sugars 20 grams
BALANCE BAR YOGURT HONEY PEANUT When you need protein
reach for this honey and
peanut bar dressed in
creamy yogurt It provides
30 percent of your daily
protein needs to keep
you fueled and energized
throughout the morning
Itrsquos also an excellent
source of healthy
antioxidants including
vitamins A C and E Best
of all It tastes like peanut
butter fudge
NUTRITION DEETS
Calories 200
Fiber 1 gram
Protein 15 grams
Sugars 18 grams
CASCADIAN FARM ORGANIC CHOCOLATE CHIP CHEWY GRANOLA BARKnown for its array
of healthy morning
cereals Cascadian
Farm has taken some
of its best ingredients
and formed them into
a delicious chewy
granola bar USDA-
certified organic this
bar has 8 grams of
whole grains plus
semisweet chocolate
chips to satisfy your
morning sweet tooth
NUTRITION DEETS
Calories 140
Fiber 1 gram
Protein 2 grams
Sugars 9 grams
LIVE KINDTM
healthy habits start here
KINDreg is a registered trademark of KIND Management Inc
DATE 93015 CLIENT POT TRIM SIZE 8 x 105 APPROVAL INITIALDATETIME APPROVAL INITIALDATETIME
FILE NAME POT150331 PURPLE POTATO AD PREPARED BY Jake LIVE SIZE -25 all 1 ART DIRECTOR 4 PROD MGR
PUBISSUE Kroger Retail DEC INTERNAL ROUND R1 BLEED SIZE +25 2 COPYWRITER 5 PROJ MGR
FILE TYPE INDD CC 2015 CLIENT ROUND R1 LASER SCALE 100 3 COPYEDITOR 6 ACCOUNT MGR
NOTES
of the world
e 9 B E HO L D
of the world
e French ied em ied em ied em
e Irish ied em
e Irish ied em
boiled em em em
9B E HO L D
copy 2
015
Un
ited
Sta
tes
Po
tato
Bo
ard
A
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ts r
ese
rved
copy
20
15 U
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ed
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Get potatoes in the produce department to make Rainbow Potato Pancakes and thousands of other incredible dishesand thousands of other incredible dishes
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eatHot Potato
WHETHER YOU LIKE rsquoEM MASHED BAKED BOILED ROASTED OR GRILLED THESE POPULAR VERSATILE
VEGETABLES ARE SURPRISINGLY PACKED WITH POWER AND NUTRITION
RUSSETSMost widely used in the United States brown-skinned russets have a mild earthy flavor with a bit of sweetness A favorite use is baking resulting in a light fluffy center surrounded by a crispy roasted skin Russets are also good for mashed potatoes and pan-fried potatoes
WHITESMashing is a common use for these subtly sweet creamy all-purpose potatoes Their skin is so delicate you donrsquot even need to peel them even when mashing Also try grilling whites (whole or thickly sliced) to bring out a more full-bodied flavor or use them in soups or stews as they hold their shape well when tender
PURPLESBLUESWith a rich vibrant color and distinctively nutty taste cooked purples and blues are a great fit for potato salads as well as green salads Their moist firm flesh retains its shape and ranges from purple to lavender to almost white Theyrsquore delicious roasted but microwaving best preserves their color
REDSBecause their texture stays firm throughout the cooking process reds do well in soups and stews Keep the skin onmdashno need to peel themmdashto add color to any dish Slightly sweet with a smooth creamy always-tender texture reds are ideal for potato salads or creamy mashed potatoes
YELLOWSGrilling is a favorite use for yellows because it brings out their sweet caramelized flavor Plus the crispy golden skin enhances the dense buttery texture of the flesh This smooth texture also lends itself well to lighter versions of baked or roasted potatoes
livenaturallymagazinecom 19
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eat
Potato Power THIS SEEMINGLY HUMBLE SOMETIMES MALIGNED VEGETABLE IS REALLY A SUPERFOOD IN DISGUISE
DISH IT UP
The Good Stuff in SpudsOne medium-sized potato (53 ounces with skin) contains
Vitamin C A whopping 45 percent of your daily value helps prevent cellular damage aids iron absorption and may help support the bodyrsquos immune system
Potassium More than any vegetable or fruit (10 percent of your daily needs) including bananas sweet potatoes and broccoli encourages normal heart rhythm fluid balance and muscle and nerve function
Fiber 8 percent of your daily requirements (with the potato skin) improves digestion cholesterol and blood sugar levels
Vitamin B6 10 percent of your daily value necessary for carbohydrate and protein metabolism
+ Just 110 calories and no fat
Causa Morada
Heirloom Potato Salad with Roasted Shallot Vinaigrette
Baked Potato Doughnuts amp Apple Compote
SHOPPING FOR TATERSWhen buying potatoes look for clean smooth and firm-textured
spuds with no cuts bruises or discoloration See green on the
skin This is buildup of a chemical called solanine a natural reaction to the potato being exposed to too
much light Solanine produces a bitter taste and if eaten in large
quantity can cause illness So cut away any green portions before
cooking and eating
20 Winter 2016 Live Naturally
Gnocchi amp Spicy Marinara Sauce
Potato facts and tips courtesy of the United States Potato Board Learn more about these super tubers at potatogoodnesscom
STEP 1 After kneading gnocchi dough and cutting into smaller pieces flour a fork and place a piece of dough on fork
HOW TO FORM A PERFECT GNOCCHI
STEP 2 Press gnocchi dough down on fork tines with your thumb
STEP 3 Roll piece of dough down the fork to make ridges Voilagrave yoursquove created a perfect gnocchi
Repeat with all pieces
TURN THE PAGE FOR
THE FULL RECIPE
PETITES AND FINGERLINGS
These bite-sized spuds are smaller versions of their full-
sized cousins and come in a wide range of skin and flesh colors
The difference Because of their smaller size their flavors are more
concentrated and they cook more quickly Both petites and fingerlings are excellent when
roasted or in potato salads
TO PEEL OR NOT TO PEEL
While the skin contains about half of the potatorsquos dietary
fiber the majority of nutrients are found within the potato
itself If peeling use a vegetable peeler or sharp paring knife and
keep the peeling very thin to preserve nutrients that are found
close to the skin Yoursquoll get the most nutrients however when potatoes are cooked and eaten
with the skin on
livenaturallymagazinecom 21
eat DISH IT UP
Heirloom Potato Salad with Roasted Shallot Vinaigrette By Jasmine Smith
With a rainbow of potato types this is a colorful side dish Serves 4
1frac12 pounds petite red white and purple potatoes washed unpeeled and quartered
3 garlic cloves mincedfrac34 cup canola oil plus 2 tablespoons divided 2 shallots unpeeled frac14 cup red wine vinegar2 tablespoons honey2 tablespoons chives mincedSalt and pepper to taste
1 Preheat oven to 400deg Mix potatoes garlic and frac14 cup of canola oil Spread on a baking sheet Bake until potatoes are tender enough to pierce with a fork about 30 minutes
2 Meanwhile drizzle 2 tablespoons canola oil on shallots and wrap in aluminum foil Bake 15 minutes until tender Once cooked peel shallots combine with vinegar and honey in a blender blend to a liquid consistency Slowly pour remaining frac12 cup oil into blender on low speed until completely emulsified
3 Toss potatoes in the shallot vinaigrette with chives salt and pepper
Causa Morada By Jorge de la Torre
This Peruvian layered potato and chicken dish adds sky-blue creativity to your menu Serves 6
2 pounds purple potatoesFine sea saltfrac12 cup olive oilfrac14 cup lime juice freshly squeezed2 boneless skinless chicken breasts1 yellow onion whole1 carrot whole1 tablespoon chopped mint leavesfrac34 cup Greek yogurtfrac14 cup jalapenos finely choppedfrac12 cup celery minced frac12 cup red onion mincedBlack pepper to taste1frac12 cups semi-ripe avocados thinly sliced6 kalamata olives pitted
1 Place potatoes in a large saucepan Cover with cold salted water and bring to a boil Reduce heat and simmer until tender about 20 minutes Let cool
2 Peel potatoes and mash very finely in a large bowl Knead lightly with gloved hands (to avoid getting blue color on skin) slowly drizzling in olive oil until potatoes reach a doughlike consistency Add lime juice and season with salt Refrigerate about 2 hours
3 Put chicken onion carrot and mint into a large saucepan add just enough water to cover bring to a slow boil Cook until chicken is fork-tender about 20 minutes
4 Toss or compost whole onion carrot and mint Transfer chicken to a medium bowl Once cool shred chicken with fingers or a fork Mix in yogurt jalapenos celery and red onion Season to taste with salt and pepper Refrigerate until cold about 1 hour
5 Oil a 2-quart casserole Spoon half of the potato mixture into the casserole followed by chicken mixture and then remaining potato mixture Refrigerate until firm about 2 hours
6 Put a dollop of avocado dressing (recipe below) on each plate Slice and serve on dressing garnish with avocados and olives
CREAMY AVOCADO DRESSING1 ripe avocado3 tablespoons Greek yogurtSalt and pepper to taste
Mash all ingredients until smooth
Gnocchi amp Spicy Marinara Sauce By Michael Brooks
Who knew it was this easymdashand funmdashto make your own gnocchi Serves 4
GNOCCHI 3 large russet potatoes 1 tablespoon kosher saltGround black pepper to taste1 egg yolk beaten1 cup unbleached flour
1 Bake potatoes at 350deg for 45 minutes or until fork-tender Let potatoes cool peel them and then mash them in a medium-sized bowl
2 Gather 2 cups of mashed potatoes and form a well in the center Stir salt and black pepper into beaten yolk and pour into well
3 With both hands work mashed potato and egg together then gradually add flour until it turns into a dough Do not overknead
4 Dust a large cutting board or clean counter with flour Cut dough into six equal parts and roll into frac12- to frac34-inch thick ropes Slice ropes at frac12- to frac34-inch intervals
5 Flour a fork and press gnocchi along tines with thumb roll down to make ridges
6 Add gnocchi to boiling salted water cook until they float to the top 1ndash3 minutes
SAUCE3 tablespoons olive oil2 medium shallots minced4 garlic cloves minced2 roasted jalapeno peppers minced1 (28-ounce) can whole peeled tomatoes6 basil leaves thinly sliced1 teaspoon kosher saltfrac14 teaspoon black pepperParmesan cheese grated for garnish
1 Heat oil over medium-high heat in medium saucepan Add shallots and sauteacute until translucent add garlic and sauteacute 2 minutes
2 Add minced jalapeno and tomatoes and crush with a masher while in pan
3 Bring to a boil then lower to simmer for 15ndash20 minutes stirring every few minutes
4 Remove from heat Stir in basil and gnocchi Season with salt and pepper Top with parmesan if desired
To roast jalapenos Hold jalapeno with tongs over a gas burner flame until skin is blackened Or roast for 45 minutes at 350deg Let peppers sit 15 minutes then peel skin de-seed and mince
Baked Potato Doughnuts amp Apple Compote By Nicole Sandor
Potatoes are the stealth ingredient in this moist delicious doughnut Yields 12 doughnuts
DOUGHNUTS2 russet potatoesfrac12 teaspoon kosher salt1 cup all-purpose flour plus more for dusting1 cup whole-wheat flour1 teaspoon baking powderfrac14 teaspoon baking sodafrac12 teaspoon nutmeg1 teaspoon cinnamonfrac12 cup brown sugar3 tablespoons sugarfrac12 cup sour cream1 egg
1 Preheat oven to 350deg Line a baking sheet with parchment paper
2 In a medium pot boil potatoes with skins until fork-tender Drain excess water peel skins Mash the potatoes and let cool
3 In a medium bowl whisk together salt flours baking powder baking soda and spices
4 In a large bowl combine mashed potato sugars sour cream and egg
5 Add dry ingredients to potato mixture and beat until just incorporated Dough will be sticky Let dough rest for 10 minutes
6 Dust counter with all-purpose flour roll out dough to frac12-inch thickness Using a 3-inch circular cookie cutter punch holes from dough and line them up on parchment-lined baking sheet Take a 1-inch circular cookie cutter and punch holes in the dough center
7 Bake 12ndash13 minutes until donuts start to turn golden brown Remove from pan and cool on a rack Prepare topping
APPLE COMPOTE 2 tablespoons unsalted butter1 tablespoon brown sugar2 tablespoons agave nectar or honey2 cups apple juice1 apple diced in frac14-inch pieces1 tablespoon all-purpose flourWater as needed
1 In a small sauteacute pan melt butter and then add sugar creating a paste Add agave stir then add juice and apple Simmer 5 minutes
2 In a small bowl add water to flour a little at a time creating a slurry to prevent clumping
3 Slowly stir slurry into hot liquid cook until thickened Top doughnuts with compote
Optimum Wellness is excited to partner with Johnson amp Wales University Jorge de la Torre dean of culinary education at the Denver campus and a few of his star students developed these recipes Known as a recognized leader in culinary education JWU is changing the way the world eats For more information visit jwuedudenver
22 Winter 2016 Live Naturally
INT_129754_75265_Vans_Wellness_RESIZE_B_M_Ralphs_OLpdf 1 121415 1146 AM
reg trade copy 2015 Kashi Companytrade
Product selection varies by store
Italyrsquos never tasted so good
Briannascomcopy 2015 Del Sol Food Co Inc All rights reserved
OFF11$ any one (1) bottle of
Consumer Coupon void if transferred to any group fi rm or person prior to store redemption Coupon valid for items indicated any other use constitutes fraud may not be combined with any other offer One coupon per purchase of product(s) indicated Retailer This coupon will be redeemed for the face value plus 8cent handling provided terms of this offer have been complied with by the retailer and the consumer Any sales tax must be paid by the consumer Send to Del Sol Food Company Inmar dept 27271 1 Fawcett Dr Del Rio TX 78840 Cash Value 001cent Offer limited to one coupon per purchase of product(s) indicated Unauthorized reproduction prohibited Good only in the USA copy 2016 Del Sol Food Company Inc
EXPIRES041516
MANUFACTURERrsquoSCOUPON
Ingredients1 large homegrown tomato1 large avocado3-4 green onions chopped4 crispy bacon slices crumbled14 cup of sliced black olives14 cup of feta cheese (or cheese of your choice) BRIANNAS Italian Vinaigrette Dressing
Directions1 Slice tomato and arrange on a
plate in the shape of a star2 Slice avocado and place on top of
tomato slices3 Sprinkle onions olives and bacon
on top along with the cheese4 Drizzle desired amount of
BRIANNAS Italian Vinaigrette dressing on salad
5 Chill for 15 minutes - ENJOYServes 2
Italian Star SaladTry ThisTonight
69-0269-2015 Briannas Kroger live naturally-03Bindd 1 12415 605 PM
1 scoop Vega Protein amp Greens Vanilla
frac14 ndash frac12 cup unsweetened almond milk
1 cup frozen strawberries
frac12 frozen banana
2 Tbsp lemon juice
Blend an extra thick smoothie pour into bowl top with granola and fruit Enjoy with a spoon
Strawberry LemonSmoothie Bowl
ON ANY SMALL TUB OF VEGA PROTEIN amp GREENS
SAVE $5To Retailer Vega will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Vega Mandlik amp Rhodes PO Box 490 Dept 1215 Tecate CA 91980
To Consumer Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Coupon valid in-store only Only one coupon may be used on one tub per purchase One time use only Available in Ralphrsquos stores where Vega is sold Offer valid until 043016 ContactInquire within
MANUFACTURERrsquoS COUPON EXPIRES APRIL 30 2016
Eatmdashdonrsquot drinkmdashyour morning smoothie
DigiCodetrade Data FileACCOUNT 87272 MANDLIK RHODES INFORMATION SYSTEMS INCORDERED BY NICK ZAMUDIOPO NUMBER VEG 95554INVOICE NO 1508850( EPS via EMAIL )
Created on 12-1-15 at 151406by
SYMBOLOGY INCMaple Grove Minnesota 55369
763-315-8080
NOTICE This DigiCodetrade file is considered original artwork It must be inspected and approvedby the purchaser Use of this file confirms acceptance Any modification of this file through scalingor distortion is prohibited See back of the Symbology invoice for Limitation of Warranty
Encode 8110308387660009555435001100003160430SYMBOL HEIGHT 08576 NBAR 00104 BWA -0002095554 $5 off 1 any Vega Protein amp Greens tu
083876600-095554
livenaturallymagazinecom 25
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BUY IT AMYrsquoS INDIAN DAL CURRIED LENTIL In Indian cuisine dal means lentils peas or beans In Amyrsquos dal yoursquoll find all three mung dal beans organic black mung lentils green lentils and split yellow peas all in a mild curry base
MAKE IT BUY IT
Souped UpWHEN THE TEMPERATURES DIP THERE IS NOTHING MORE COMFORTING THAN A WARM BOWL OF SOUP WHETHER FROM YOUR OWN KITCHEN OR PREMADE SPOONFUL BY SPOONFUL THESE HEARTY HEALTHY OPTIONS WILL TAKE THE CHILL OFF AND FILL YOUR BELLY TOO BY KIMBERLY LORD STEWART
Chicken Tikka Masala SoupMAKE IT We dare you not to say ldquoMmmmmrdquo after your first bite of this take on an Indian favorite Serve with whole-grain naan or flatbread Serves 6ndash8
DIRECTIONS1 Heat oil over low heat in a large soup pot Add
onions and peppers sauteacute 15ndash20 minutes until soft2 Turn up heat to medium add garam masala
and sauteacute for 2 minutes Add garlic and ginger Stir and sauteacute for 1 minute Add sweet potatoes tomatoes and half of the chicken stock Fill tomato can halfway with water swish to remove tomato clinging to the can and add to the pot
3 Bring to a simmer and cook on low for 30 minutes until sweet potatoes are soft
4 Add tikka masala sauce garbanzos remaining chicken stock cauliflower and roasted chicken Bring back to a simmer and cook for 10 minutes until cauliflower is cooked Season with salt and pepper serve with a dollop of yogurt for each bowl
INGREDIENTS2 tablespoons canola oil 1 onion diced1 red pepper cored and
cubed2 teaspoons garam masala
spice blend2 cloves garlic minced1-inch knob fresh ginger
peeled and minced1 garnet sweet potato
peeled and cubed1 yellow sweet potato
peeled and cubed1 (28-ounce) can crushed
tomatoes32 ounces chicken stock
divided1 (16-ounce) jar tikka
masala sauce (try Kroger Private Selection)
1 (15-ounce) can garbanzo beans drained
frac12 small cauliflower stems removed cut into small florets
frac12 roasted chicken meat pulled off the bone
Salt and pepper as desiredGreek yogurt for garnish
Artichoke Leek and Potato Soup with Crispy ProsciuttoMAKE IT This no-cream leek and potato soup will please all palates Serve with a crusty whole-grain baguette and a salad to complete the meal Serves 6
INGREDIENTS3 large leeks2 tablespoons canola oil2 celery stalks1 (14-ounce) water-packed canned
artichoke hearts drained and chopped2 cloves garlic peeled1 teaspoon dried thyme6 large red potatoes washed and cut into
quarters8 cups vegetable brothSalt and pepper to taste 3 ounces prosciutto (optional)
DIRECTIONS1 Fill a large bowl with warm water Slice hairy ends off
the leeks and thinly slice the root stopping at the dark-green tops Place leeks in the warm water let sit for 10 minutes stirring occasionally to loosen any dirt Drain and rinse twice
2 Heat oil over low heat in a large soup pot Add drained leeks and celery sauteacute for 20 minutes until soft Add drained artichokes garlic and thyme Raise heat to medium and sauteacute for 2ndash3 minutes Add potatoes and broth bring to a soft boil and cook until potatoes are soft
3 Remove soup from heat and let sit for 15 minutes to cool Puree soup in batches in a blender or food processor until smooth Return pureed vegetables to the pot season with salt and pepper
4 For optional garnish place prosciutto on a parchment-lined baking sheet Place in a 375deg oven for about 5 minutes until crisp Serve on top of each bowl of soup
BUY IT IMAGINE ORGANIC CREAMY POTATO LEEK SOUPThis potato and leek soup is light and creamy with leeks onions potatoes and roasted garlic A blend of organic spices add an extra touch of flavor
eat MAKE IT BUY IT
26 Winter 2016 Live Naturally
BUY IT PACIFIC VEGETABLE LENTIL amp ROASTED RED PEPPER SOUPA combination of tender lentils fire-roasted peppers ripe tomatoes and black beans make this a hearty delicious soup loaded with fiber and protein
Cashew Butternut Squash Soup with Spiced MarshmallowsMAKE IT Warm baking spices give this otherwise traditional winter soup an added blanket of warmth The marshmallow garnish is optional but itrsquos a fun way to get your kids to eat their vegetables Serves 4ndash6
INGREDIENTS3 tablespoons extra-virgin
olive oil1 onion chopped1 carrot chopped1 celery stalk diced1 large shallot diced1 Honeycrisp apple peeled
cored and choppedfrac14 teaspoon ground cuminfrac14 teaspoon ground ginger1frasl8 teaspoon ground nutmeg1 medium butternut squash
peeled and cubed
frac12 cup raw cashews32 ounces vegetable stockfrac34 cup light canned coconut
milk6 large marshmallows one
per person cut in half to make two flat disks sprinkle each cut side with a light dusting of cayenne or cinnamon (optional)
DIRECTIONS1 Add olive oil to large soup pot on
medium heat Add onion carrot celery shallot and apple Sauteacute until golden brown about 10 minutes
2 Add cumin ginger and nutmeg Sauteacute for 3 minutes
3 Add squash cashews and stock Bring to a low boil and simmer until squash is soft
4 Let soup cool for about 30 minutes (or refrigerate)
5 Transfer soup in batches to a blender Puree each batch until smooth and return to pot Add coconut milk to thin out soup Reheat
6 Place spiced marshmallows in the bottom of each bowl and pour in the soup The heat will melt the marshmallows as they float to the top
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livenaturallymagazinecom 27
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Salad in Winter JUST BECAUSE THE WEATHER IS COLD IS NO REASON TO LET YOUR SALAD RECIPES HIBERNATE BY KIMBERLY LORD STEWART
HEALTHY KITCHEN
Grilled Mediterranean Caesar with Capers and Sun-Dried Tomatoes Pair this eggless Caesar salad with grilled salmon or steak and yoursquoll have an elegant meal in less than 30 minutes No yolk Serves 4
2 organic whole romaine hearts cut lengthwise
2 pounds salmon or flank steak
4 tablespoons capers16 sun-dried tomatoes (oil-
packed) drained and thinly sliced
sup1frasl₈ red onion thinly sliced 1 lemon cut into quarters
DRESSING1 garlic clove crushed1 tablespoon lemon juicesup1frasl₃ cup plain 2 Greek yogurt1 teaspoon Dijon mustard1 teaspoon Worcestershire
sauce1 tablespoon white wine
vinegar frac12 cup grated Parmesan
cheese divided frac14ndashfrac12 cup extra-virgin olive
oilSalt and pepper to taste
1 Prepare dressing Place garlic lemon juice yogurt mustard Worcestershire sauce and white wine vinegar in a blender or small food processor Process until smooth Add half the cheese and pulse until mixed in Start with frac14 cup olive oil and puree until smooth Add more if necessary to thin out dressing Season with salt and pepper to taste
2 Brush cut lettuce halves and fish or steak on both sides with dressing
3 Grill salmon or steak on an outside grill or in a hot skillet on your stovetop to desired internal temperature During the last 2 minutes of grilling place the lettuce cut side down on the grill or in another skillet grill until lightly browned
4 Place lettuce on a plate grilled side up Garnish with capers sun-dried tomatoes and red onion Serve with the meat or fish Drizzle both with the remaining dressing Serve with extra lemon
Thai Glass Noodle and Edamame SaladThese noodles go by different namesmdashglass vermicelli rice cellophane or rice stick noodles No matter the name rice noodles are a fun way to get kids to eat their vegetables Serves 4
2 cups frozen shelled edamame1 (8-ounce) package glass rice noodles2 cups finely shredded purple cabbage1 tablespoon sesame oil1 cup sugar peas or snow peas sliced1 cup shredded carrots1 red pepper thinly sliced13 cucumber cut in half down the middle
sliced into moons2 green onions thinly sliced frac12 bunch cilantro chopped12 cup roasted peanuts chopped2 cups cooked chicken breast shredded
DRESSING2 tablespoons sweet chili sauce 2 tablespoons rice vinegar1 lime juiced2 tablespoons soy saucefrac12 teaspoon ground ginger 4 tablespoons peanut butterWater Sriracha sauce to taste
1 Bring a large pot of water to a boil Add the edamame and stir When the water returns to a boil add the noodles Remove from the heat and let sit for 6 minutes Add cabbage to noodles and hot water to soften Stir and let sit for 2 minutes Immediately drain in a colander and pat dry with a towel
2 Place in a serving bowl and add sesame oil Toss lightly to coat the noodles and vegetables
3 Add remaining vegetables cilantro peanuts and chicken
4 Whisk dressing ingredients If too thick add a little water to thin it out Season with Sriracha sauce as desired
5 Dress salad and stir gently to coat well
Greens are good but think about adding more color to your plate with red leaf
lettuce red radicchio and shredded purple
cabbage
28 Winter 2016 Live Naturally
Roasted Root Vegetables with Arugula Oven-roasting brings out the sweetness in winter vegetables Any winter vegetables will do so experiment with your favorites Try to cut all of the vegetables the same size so they cook evenly Serves 4
1 parsnip peeled cut lengthwise into quarters and again in 2-inch bars
2 carrots peeled cut like the parsnip 1 sweet potato peeled cut into 2-inch
pieces1 onion peeled cut into eighths 1 bunch small beets (any color) peeled
cut into eighths 2 apples peeled cut into eighths sup1frasl₃ cup extra-virgin olive oil2 teaspoons dried thymeKosher salt and pepper to taste4ndash5 cups arugula 3 ounces strong blue cheese
DRESSINGfrac14 cup apple cider vinegarfrac34 cup extra-virgin olive oil 2 tablespoons maple syrup sup1frasl₈ teaspoon dried mustard (or frac12
teaspoon Dijon mustard) Salt and pepper to taste
1 Preheat oven to 425deg Line a large baking sheet with parchment paper Place vegetables and apples in a single layer on baking sheet Drizzle with oil and season with thyme Stir to coat well Season with salt and pepper
2 Bake for 30ndash40 minutes until vegetables are tender
3 Remove from oven and transfer to a cool baking sheet Refrigerate to bring to room temperature (about 15 minutes)
4 Whisk dressing ingredients together 5 Divide arugula on salad plates Top
with roasted vegetables and blue cheese Spoon dressing over salad and serve
Pink Shrimp and Citrus Medallion SaladAfter one bite of this seaside main-dish salad yoursquoll forget itrsquos winter Serves 4
1 large head butter lettuce washed dried torn into bite-size pieces
2 bunches baby bok choy washed torn into bite-size pieces
4 fresh mint sprigs divided 5 fresh dill stems divided2 naval or blood oranges2 pink grapefruitssup1frasl₃ English cucumber thinly sliced1 ripe avocado pitted peeled cut
into 8 segments1frac12 pounds cooked peeled shrimp
DRESSINGfrac12 cup avocado oil1 lemon juiced1 tablespoon white wine vinegar2 teaspoons agaveSalt and pepper to taste
1 Gently toss lettuce and bok choy in a bowl Set aside
2 Remove mint leaves from the stems Sprinkle half on the salad Chop the rest and set aside Chop the dill leaves put half on the salad Set the rest aside
3 Cut away the peel and white pith from the oranges and grapefruits Cut out the segments set aside Reserve the orange and grapefruit membrane insides
4 Squeeze the juice from what is left of the orange and grapefruit insides into a small bowl Add avocado oil lemon juice vinegar agave and reserved mint and dill Whisk and season with salt and pepper
5 Retoss the salad and place greens on dinner plates Top each with cucumbers avocado citrus segments and shrimp Dress and serve
Remember oil and water donrsquot mix
Lettuce greens need to be dried well so the dressing wonrsquot
slide off
livenaturallymagazinecom 29
B y now yoursquove seen the headlines Cocoa is good for you
Deep within that scrumptious chocolate bar or frothing cup of hot cocoa rest power-ful bioactive compounds called flavanols
(also present in berries tea and wine) linked to everything from preventing heart attacks and dementia to stabilizing blood sugar and boosting sports perfor-mance But before you sink your teeth into another candy bar consider this To get enough cocoa flavanols (600 to 750 mg daily) to prompt such probable health benefits yoursquod have to eat as much as 1000 calories of dark chocolate or many thousands of calories of sugar-and-fat-loaded milk chocolate each day
ldquoThe evidence is very promising that cocoa flavanols could reduce risk of heart disease and other disordersrdquo notes cocoa researcher JoAnn Manson MD chief of the
Division of Preventive Medicine at Brigham and Womenrsquos Hospital in Boston ldquoBut we wouldnrsquot recommend trying to obtain large quantities by simply eating more chocolate The added calorie intake would be too highrdquo
Instead she and other nutrition experts suggest this Try to consume cocoa in as pure a state as possiblemdashas unsweetened cocoa powder cacao nibs or sparing amounts of high-quality dark chocolatemdashand incorporate its earthy savory taste into a variety of meals
ldquoWe are talking about a nutrient-dense phytochemical-rich food that can be eaten in breakfasts desserts and every way in betweenrdquo says registered dietitian Matt Ruscigno coauthor of Superfoods for Life Cacao (Fair Winds 2014) a cookbook that features everything from smoothies to sandwiches quinoa and lasagna ldquoToday in the Western world it has unfortunately become mostly just a candy bar But it has so much more to offerrdquo Ruscigno says
FOR THE LOVE
OF COCOA
HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT OVERDOSING ON SWEETS
BY LISA MARSHALL
30 Winter 2016 Live Naturally
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livenaturallymagazinecom 31
FROM BITTER BEAN TO SINFUL BARAs far back as 3000 BC chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao aka cocoa tree to make a fermented alcoholic drink says Santa Fendashbased chocolate historian Mark Sciscenti By around 2000 BC residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency Mayans and Aztecs dried and roasted the beans mixed them into a paste with cornmeal and spices and crumbled them into water for an ancient often cold chocolate beverage reserved for religious ceremonies medicinal treatments and elite treats ldquoIts consumption was pretty much the exclusive right of the rulers the priests and the warriorsrdquo Sciscenti says
Notably absent was sugar leaving those early cocoa drinks with a bitter taste Only in the late 1500s when cacao beans made their way to Spain did people start adding mild sweeteners By the 1700smdashafter the French and Italians piled on a little more sugarmdashhot chocolate had become a European luxury item lauded for its energy-
boosting and aphrodisiac properties It would take another century until in the mid-1800s inventor Joseph Fry developed the first chocolate bar
Today according to market research firm Mintel the average American eats about 95 pounds of chocolate each yearmdashthe vast majority of it milk chocolate Thatrsquos too bad says Sciscenti because all of that added milk and sugar negates many of the health benefits that come from cocoa
The good news Traditional uses of cocoa have been enjoying a renaissance with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats
ldquoI love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it hasrdquo says registered dietitian and chef Sara Haas ldquoIt makes a great platform for savory recipes and adds interest to dishes (like beef chicken or duck) that are otherwise a little one-noterdquo
SHU
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FOR THE LOVE OF COCOA
GLOSSARY COCOA VS CACAOCACAO BEANS The dried fatty seed of the fruit of the Theobroma cacao tree Some vegans and raw foodists eat them raw for snacks but they are very bitter If you are expecting a ldquochocolaterdquo taste yoursquore in for a surprise
CACAO NIBS Cracked shelled cacao beans usually roasted but sometimes available raw Have a bitter taste like cacao beans None of the inherent cocoa butter has been removed so they are high in good fat
CACAO POWDER Not to be confused with cocoa powder cacao powder is made from grinding down the shelled cacao bean Sometimes raw sometimes roasted Unlike cocoa powder in which the cocoa butter has been removed it is high in fat and has a full-bodied texture
COCOA LIQUOR The paste made from ground roasted shelled and fermented cacao beans This is what is referred to as ldquopercent cacaordquo on food packaging
COCOA BUTTER When cocoa liquor is pressed and the cocoa solids are removed slightly more than half of the remaining product is the cacao fat or cocoa butter It is 100 percent fat and is used in foods and cosmetics
COCOA POWDER What is left after the cocoa butter has been removed from the liquor Cocoa powder is one of the most recognized and used forms of cacao
CHOCOLATE Cocoa liquor plus cocoa butter plus sugar The percentage of cocoa liquor in chocolate determines how ldquodarkrdquo it is (Milk chocolate which also includes milk products typically contains around 10ndash12 percent cocoa liquor White chocolate contains about 20 cocoa butter plus sugar and dairy ingredients Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients)
32 Winter 2016 Live Naturally
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HY
AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings
frac12 cup raw cacao powder or nibs
3 cups water1 teaspoon fresh or dried
minced chili pepper or to taste
1 cinnamon stick crushedPinch of salt1 vanilla bean
1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor
2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm
CREDIT SUPERFOODS FOR LIFE
CACAO BY MATT RUSCIGNO RECIPE
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best
200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)
livenaturallymagazinecom 33
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HY
RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
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livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
SHU
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(4
)
Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
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DISCOVER THE SAVINGS Download the Ralphs app to collect
coupons weekly ads and rewards directly to your Shoppers Card and tie the
savings to your personal shopping list
DOWNLOAD THE APP TODAY
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40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
de
8110
1001
7077
0000
1231
0014
0100
SYM
BOL
HEI
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8576
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4 B
WA
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010
0000
12 B
uy 4
+ ge
t $1
off
517
077
1001
32
0017
077-
0000
12
SAVE $1
OLD-WORLD FLAVORTHE ALL-NATURAL WAY
DISCOVER
Introducing Gallo All Natural Italian Dry Salame and All Natural PepperoniArtisan crafted with a select blend of herbs and spices our all natural
salame and pepperoni is free of nitrates free of MSG free ofadded hormones mdash and full of old world flavor Give it a try
on ONE (1) Gallo All NaturalSalame or Pepperoni
CONSUMER Limit one coupon per purchase per transaction Void if copied or altered No digital representations Misuse constitutes fraud Good only in the USA Cash Value 1100th of 1cent RETAILER The Hillshire Brands Company will reimburse face value of coupon plus 8cent handling provided it is redeemed in compliance with our Coupon Redemption Policy available at wwwnchmarketingcom Retailer must present invoices verifying stock purchases are consistent with redeemed coupons upon request Misuse constitutes fraud Void where prohibited taxed licensed or restricted by law Redeem by mailing to The Hillshire Brands Company PO Box 880952 El Paso TX 88588-0952 copy2015 The Hillshire Brands Company
FPOMANUFACTURERrsquoS COUPON EXPIRES 43016
CONSUMER Limit one coupon per purchase per transaction Void if copied or altered No digital representations Misuse constitutes fraud Good only in the USA Cash Value 1100th of 1cent will reimburse face value of coupon plus 8cent handling provided it is redeemed in compliance with our Coupon Redemption Policy available at wwwnchmarketingcom Retailer must present invoices verifying stock purchases are consistent with redeemed coupons upon request Misuse constitutes fraud Void where prohibited taxed licensed or
FPOFPOFPO
INT_XXXXXX_75267_Gallo_Kroger_WellnessMag_R2_M_X1apdf 1 111815 417 PM
SEA
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SON
S
Growth Without WasteHOW RECYCLING CAN HELP MAKE LANDFILLS A THING OF THE PAST BY REBECCA HEATON
WHAT IF WE COULD LIVE IN A WORLD where all or almost all of our trash could be reused That is a goal of the Sustainable Packaging Coalition (SPC) A project of GreenBlue a nonprofit that helps businesses employ more sustainable practices the SPC strives to help its members create packaging systems that encourage economic prosperity and are ldquomade to be made againrdquo as part of a circular economy GreenBlue executive director and SPC director Nina Goodrich explains
What is a circular economy
Itrsquos about keeping items in motion instead of dumping them in a landfill For example food waste can be composted and put back into the soil to grow more food Plastics can be reused in other plastic products construction materials even clothing A circular economy is restorative and regenerative by design I believe in the power of the circular economy to provide economic growth without waste Recycling is a piece of this because your waste can be someone elsersquos starting material
One of SPCrsquos flagship programs is called How2Recycle
Tell us more about it
How2Recycle is an iconic label that clearly communicates recycling instructions to consumers Knowing how to recycle a package or knowing if itrsquos even recyclable can be confusing to consumers so this labeling system makes it easy to understand We are excited to see that a growing number of big-name brands like Kelloggrsquos General
Mills and Pepsi are starting to use the How2Recycle label on their packaging Companies like UPS FedEx and the US Postal Service are also using it they deliver a lot of packaging
What can consumers do to get more companies to
use sustainable packaging
Contact and encourage your favorite brands to use sustainable recyclable packaging and to include the How2Recycle label There is nothing better than a consumer saying ldquoI like this this label makes it easy for me to understand how to recyclerdquo We want to see the How2Recycle label on all packaging thatrsquos our push over the next year Here in the US we have low overall recycling rates about 34 percent But things like corrugate paperboard PET bottles aluminum cans washing-liquid jugsmdashthese are super-easy to recycle
For more on the SPC and its How2Recycle program visit
sustainablepackagingorg
begin
GreenBluersquos Nina Goodrich would like to see
the How2Recycle label on all packaging
livenaturallymagazinecom 5
DO NOT PRINT THIS SLUG
Fn 14-BB-1085-AD-LAYRef 14-BB-1033rs-AD-LAY
YOGA JOURNALMARCH 2015
PAGE 1Full Page
Trim Size 8375 x 10875rdquoLive Area 7625 x 10125rdquoBleed Area 8625 x 11125rdquo
Layout 12315
FontsGothamHelveticaLouisiana
ImagesYoga Woman on Paddle BoardFotosearch k15671603Royalty Free $9900Purchased by TA 121214
Products57415
ColorsCMYK
Printed 100
30Possibility
40NaturalAbility
30Flexibility
You look good you feel good and with a Balance Barreg yoursquore ready for anything Balance Barreg comes in avariety of delicious fl avors with the perfect 40-30-30 nutritional balance to give you lasting energy for all your daily adventures So live life to the fullest today and get ready to love tomorrow
Lifersquos Better with Balance
copy2015 Balance Bar Company 798415BB-GGwwwBalancecom
798415-BB-ADindd 1 121015 1010 AM
RW Garcia3 Seed Harvest Crackers
Nut- or Seed-based
Blue Diamond Almond Nut Thins
Real almonds (one of just six ingredients) give these crackers both a delicious flavor and a nutritional boost including 3 grams of protein per serving And knowing there arenrsquot any added sugars or artificial flavors will make them taste that much better
ldquoJust the right amount of saltyrdquo
Simple Truth Simple Truth Rosemary amp Olive Multigrain Crackers
Multigrain
Kashi Original 7 Grain Snack Crackers
The seven whole grains in these hearty crackers provide 3 grams of fiber per serving which is 11 percent of your daily needs and way more than most crackers provide Plus they just taste great
ldquoHints of both salty and sweetrdquo
COMPAREbegin
Crackers au Naturel WHEN YOU CRAVE A CRUNCH THESE HEALTHIER CRACKERS WILL SATISFY BY KELLEE KATAGI
WHETHER PAIRED WITH CHEESE on a party tray or as a standalone munchie crackers are a snacking staple Too often though they deliver empty calories devoid of
any healthy ingredients With these selections you can upgrade your cracker stash to make it not just good for your palate but better for the rest of your body too
Bonus points
for
GLUTEN-FREESOY-FREEV VEGAN OG ORGANICDAIRY-FREE
Our pick
Why we like it
Our testers
say
Also try Simple Truth Organic Cheese Squares
Organic
Simple Truth Organic Stoneground Wheat Crackers
These cracker squares earn a thumbs up both for whatrsquos in themmdashwholesome organic ingredients including whole-wheat flour and wheat germmdashand for whatrsquos not hydrogenated oils and artificial preservatives flavors or colors
ldquoRich buttery taste with just the right amount of saltrdquo
Gluten-free
Blue Diamond Hint of Sea SaltNut Thins
Glutino Original Gluten-Free Crackers
Glutino uses non-GMO corn to deliver a simple crunchy party-perfect cracker thatrsquos 100 percent safe for anyone whorsquos gluten-free Plus it incorporates organic palm oil and steers clear of trans fats
ldquoA perfect pairing for dips or cheeserdquo
Cheese
Blue Diamond Almond CheddarNut Thins
Three reasons we love this healthier take on cheese crackers all-organic ingredients natural coloring and 0 grams of added sugars And as with all Simple Truth products theyrsquore free from 101 suspicious ingredients
ldquoThe mild cheese flavor makes for a broader appealrdquo
Simple Truth Organic Cheese Squares
OG
6 Winter 2016 Live Naturally
OG V
DO NOT PRINT THIS SLUG
Fn 14-BB-1085-AD-LAYRef 14-BB-1033rs-AD-LAY
YOGA JOURNALMARCH 2015
PAGE 1Full Page
Trim Size 8375 x 10875rdquoLive Area 7625 x 10125rdquoBleed Area 8625 x 11125rdquo
Layout 12315
FontsGothamHelveticaLouisiana
ImagesYoga Woman on Paddle BoardFotosearch k15671603Royalty Free $9900Purchased by TA 121214
Products57415
ColorsCMYK
Printed 100
30Possibility
40NaturalAbility
30Flexibility
You look good you feel good and with a Balance Barreg yoursquore ready for anything Balance Barreg comes in avariety of delicious fl avors with the perfect 40-30-30 nutritional balance to give you lasting energy for all your daily adventures So live life to the fullest today and get ready to love tomorrow
Lifersquos Better with Balance
copy2015 Balance Bar Company 798415BB-GGwwwBalancecom
798415-BB-ADindd 1 121015 1010 AM
SHU
TT
ER
STO
CK
(LE
FT 2
)
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
TRY THISSIMPLE TRUTH ORGANIC
CINNAMON amp CRANBERRY
INSTANT CHIA OATMEAL
Donrsquot have time to cook up a pot of oatmeal No problem This 100 percent whole-grain cereal cooks up in minutes Just add hot water With 16 percent of daily fiber needs in each serving plus cranberries chia seeds and a touch of cinnamon itrsquos a tasty healthy and filling way to start the day
FOUND EXCLUSIVELY at King Soopers and City Market stores all Simple Truth products come with a guarantee called ldquoFree From 101rdquo ensuring that they donrsquot contain any of 101 artificial ingredients such as aspartame calcium bromate or azodicarbonamide (see 9 below) View the full list at simpletruthcom
101 INGREDIENTS YOU WONrsquoT FIND IN SIMPLE TRUTH9 AZODICARBONAMIDE
Say this chemicalrsquos name 10
times fast Most often found in
commercially baked bread to
whiten flour and maintain bread
texture azodicarbonamide is
also a common ldquoingredientrdquo in
yoga mats and shoe rubber
Although the FDA considers small
amounts safemdashthe allowable
level is 45 parts per million in
doughmdashazodicarbonamide has
been linked to respiratory issues
allergies and asthma
FREE FROM 101Trend WatchFOOD NEWS THATrsquoS GOOD TO KNOW
A SEA OF SEAWEEDIt has grown well beyond sushi Seaweed is going mainstream in many more forms seaweed snacks seaweed chips seaweed crackers Whatrsquos the buzz This dark-green superfood is a low-calorie source of protein and fiber is richer in trace minerals and vitamins than kale and contains all kinds of goodness including vitamin C iodine and antiviral antibacterial and anti-inflammatory properties
PALEO + VEGAN = PEGANA compromise between two popular dietsmdashpaleo (meats nuts fish vegetables) and vegan (fruits vegetables grains)mdashthe ldquopeganrdquo diet allows for 75 percent fruits and vegetables with the other 25 percent filled with organic animal protein healthy whole grains lentils and high-quality fats such as nuts coconut and avocados So whatrsquos the benefit Peganism has the potential to lower cholesterol and decrease diabetes risk according to experts like Mark Hyman MD author of 10-Day Detox Diet Cookbook
TWO REASONS TO EAT FERMENTED FOOD
1 Foods with live culturesmdashaka fermented foodsmdashencourage good bacteria in your
tummy Foods like yogurt sauerkraut tempeh miso and kimchi and drinks like kombucha contain naturally occurring probiotics which encourage growth of good bacteria to keep your gut happy
2 A recent psychological study suggests that probiotics in fermented foods can ease social
anxiety How More good bacteria in your belly mean less irritation and inflammation so your tummy feels better your mood is better and you experience less anxiety stress and depression
$250ndash$500 million in sales2014 newhope360com
25animal protein whole grains amp
healthy fats
75plants
Kimchi is a fermented Korean dish
made with vegetables and spices
8 Winter 2016 Live Naturally
SHU
TT
ER
STO
CK
(T
OP
) C
OO
KIE
AN
DK
AT
EC
OM
International Year of PulsesPLEDGE YOUR ALLEGIANCE TO THESE VERSATILE SUPERFOODS
1 large head of cauliflower sliced into bite-sized florets
3ndash4 tablespoons olive oil dividedSalt and freshly ground black
pepper to taste1 cup chopped yellow or white
onion2 large garlic cloves pressed or
minced2 tablespoons tomato pastefrac12 teaspoon ground cuminfrac12 teaspoon chili powderfrac34 cup brown lentils picked over for
debris and rinsed2 cups vegetable broth or water8 corn tortillasfrac12 cup packed fresh cilantro leaves
CHIPOTLE SAUCEsup1frasl₃ cup mayonnaise2 tablespoons lime juice2ndash3 tablespoons adobo sauce
(from a can of chipotle peppers) or chipotle hot sauce to taste
Salt and freshly ground black pepper to taste
1 Preheat oven to 425deg Toss cauliflower with 2ndash3 tablespoons olive oil Season with salt and pepper and arrange in a single layer on a large baking sheet Roast 30ndash35 minutes tossing halfway until florets are deeply golden on the edges
2 Warm 1 tablespoon olive oil in a medium-sized pot over medium heat Sauteacute onion and garlic with a dash of salt for 5 minutes until onions are softened and translucent Add tomato paste cumin and chili powder and sauteacute for another minute stirring constantly Add lentils and vegetable broth or water Raise heat and bring mixture to a gentle simmer Cook uncovered for 20ndash35 minutes
until the lentils are tender Reduce heat as necessary to maintain a gentle simmer When ready to assemble tacos drain off any excess liquid then cover and set aside
3 To prepare chipotle sauce whisk together all ingredients and set aside
4 To assemble tacos warm tortillas individually in a pan over medium heat Top each tortilla with lentils cauliflower a drizzle of chipotle sauce and a generous sprinkle of chopped cilantro
Recipe by Cookie and Kate blog courtesy of USA Dry Pea
and Lentil Council
THE UNITED NATIONS has declared 2016 to be the International Year of Pulses The moniker ldquopulsesrdquo refers to the edible dried seeds of legumesmdashdry peas beans lentils and chickpeas Pulses are good sources of protein fiber minerals and antioxidants and they play an important role in health sustainability and food security around the world
Beginning this month consider taking the ldquoPulse Pledgerdquo and commit to eating pulses in any form at least once a week throughout 2016 By taking the pledge at pulsepledgecom you will gain access to tasty recipes meal plans and more Herersquos an easy way to start
Roasted Cauliflower and Seasoned Lentil TacosMakes 8 tacos
livenaturallymagazinecom 9
ILLU
STR
AT
ION
S B
Y G
EO
RG
E R
ET
SEC
K
Cut Above the RestA SIMPLE KNIFE TECHNIQUE FOR SAFE SLICING
FLIP ON A COOKING SHOW and yoursquoll see TV chefs wielding sharp shiny knives chopping foods at lightning speed Knowing good knife skills makes meal prep faster more enjoyablemdashand safer ldquoTherersquos a good reason why the very first class any culinary student takes is knife workrdquo says J Kenji Loacutepez-Alt managing culinary director of Serious Eats and author of The Food Lab Better Home Cooking Through Science (WW Norton 2015) ldquoCooking without mastering the basic strokes is like trying to run without knowing how to tie your shoesrdquo
HOW TO HOLD A KNIFE
The first step to good knife skills is properly gripping
your knife You can hold a knife in a Handle Grip
with all your fingers behind the bolster (the junction
between the knife blade and handle) Or try the
Blade Grip Rest your thumb and forefinger in front
of the bolster directly on the blade This grip might
take practice but it can offer better control and
balance when slicing and chopping
THE SLICE
CREATE a flat stable surface for your food to rest
on by slicing it in half or slicing off a thin section
of its face Hold the food steady with your non-
knife hand curling your fingers into a claw
HOLD THE TIP of the blade against the cutting
board with the knife angled upward the flat
side resting against your knuckles With the
blade tip in constant contact with the cutting
board pull the knife backward slightly until the
blade slices into the food
CONTINUE by pressing downward and forward
using the full length of the blade to slice through
your food Repeat using a circular motion and
keeping the blade tip against the board at all
times Use your ldquoclawedrdquo fingers to slowly push
the food for each slice
Keep the blade tip in constant contact with the cutting board while slicing
Hold food steady curling your fingers into a claw
HANDLE GRIP
BLADE GRIP
Bolster
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
10 Winter 2016 Live Naturally
SHU
TT
ER
STO
CK
Cooking in Cast Iron4 REASONS TO USE THIS STURDY COOKWARE
3
HOLDS HEATMade of dense metal cast iron heats slowly and then holds its heat so food cooks quickly and evenly
4
IS VERSATILE Cast iron is oven-safe so cook in it on your stovetop or use for baking such as cornbread
1
LASTS FOR DECADESCast-iron pans are durable if well cared for Itrsquos best to clean your pan right after use Wash by hand with a bit of soap and sponge or stiff brush Rinse and dry the pan over low heat on the stovetop
2
HAS HEALTH BENEFITSIf your cast-iron pan is well seasoned you can cook with less oil because the pan is already coated You also get a bit of iron in your food from the pan
GOT RUST Remove it with a potato Cut a potato in half dip cut end in mild dish soap or baking soda and rub firmly over rusted area Repeat until removed then rinse and dry thoroughly
TO SEASON CAST IRON Heat oven to 350deg After washing and drying the pan use a cloth or paper towel to apply a thin coat of cooking oil (vegetable olive coconut or flaxseed work well) to the inside and outside of the pan Place pan upside down on ovenrsquos center rack with aluminum foil underneath to catch any drips Bake for an hour
Kellogg
SAVE $ 001on any TWO
Kashi reg products (52 oz or Larger Any Flavor Mix or Match)
Offer excludes single-serve
CONSUMER Limit ONE coupon per purchase of product indicated Limit of FOUR like coupons in same shopping trip Consumer pays sales tax Coupon may not be bought reproduced transferred or sold No cash value NO CASH BACK Void where taxed restricted or prohibitedRETAILER We will redeem this coupon in accordance with our redemption policy copies available upon request Cash Value 1100cent Void where prohibited taxed or restricted by law Mail Coupons to KASHI COMPANY PO BOX 880299 EL PASO TX 88588-0299reg trade copy 2015 Kashi Company62004342
MANUFACTURER COUPON EXPIRES APRIL 30 2016
Offer excludes single-serve
Limit ONE coupon per purchase of product indicated Limit of FOUR
trade
Pepitas
Red Beans
Pea Crisps
Sorghum
reg trade copy 2015 Kashi Company 2015 Kashi Company
GLUTENFREE VEGAN
trade
NEW
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
SHU
TT
ER
STO
CK
(6
)
Food Combos for Healthier SkinTRY ONE OR ALL OF THESE THREE FOOD PAIRINGS BY KELLEE KATAGI
EXPERTSmdashALONG WITH MANY AN ACNE-RIDDEN teenagermdashhave long known that the health of your skin has a lot to do with what you eat (or donrsquot eat) What hasnrsquot always been clear is that many nutrients are more potent for skin quality
when combined or balanced with other key nutrients Wersquove used insight from Oregon State Universityrsquos Linus Pauling Institute a nutrition-research heavyweight to develop three synergistic food pairings that deliver powerful benefits for robust beautiful skin
KALE SALAD TOPPED WITH SUNFLOWER SEEDS
NUTRIENT PAIRING Vitamins C and E
WHAT YOU GET 1 cup of chopped kale
contains 107 percent of a womanrsquos daily
vitamin C requirements (89 percent of a
manrsquos) 1 ounce of sunflower seeds (a little
more than a frac14 cup) provides nearly half the
daily requirement of vitamin E
WHY IT MATTERS Vitamins C and E are
both antioxidants that protect skin against the
damaging effects of oxygen and light and
help prevent dry skin C also helps synthesize
collagen which sustains skin structure and
helps replace dead skin cells Often E gets
oxidized and needs help to restore itself says
Linus Pauling research associate Alexander
Michels He contends that C is perfectly
suited for the job which makes the nutrients
more effective when eaten together
PREP TIP Sprinkle the seeds liberally on your
salad for maximum effect
STRAWBERRY-ALMOND MILK SMOOTHIE
NUTRIENT PAIRING Vitamins C and E
WHAT YOU GET 1 cup of pureed strawberries
delivers about 180 percent of a womanrsquos daily
requirement of vitamin C (150 percent for a
man) 1 cup of almond milk contains nearly
half your vitamin E requirements
WHY IT MATTERS Studies reveal that 40
percent of US adults donrsquot meet daily vitamin
C needs and a whopping 90-plus percent
donrsquot get enough E Thatrsquos partly because
the synthesized form of E found in many
supplements doesnrsquot contribute to vitamin E
levels in the body (the same doesnrsquot hold true
for other vitamins)
PREP TIP Blend 2 cups of almond milk 1 cup
of frozen strawberries a frozen banana and
a few drops of vanilla extract add sweetener
to taste
WALNUT-ENCRUSTED SALMON
NUTRIENT PAIRING Omega-6 and omega-3
fatty acids plus vitamin D
WHAT YOU GET A 3-ounce salmon fillet
offers roughly 200 percent of your daily
D along with 2000ndash3000 milligrams of
essential fatty acids walnuts contain high
levels of both omega-6 and omega-3 fatty
acids
WHY IT MATTERS A good balance of
omega-6 and omega-3 fatty acids can keep
skin moist and supple as well as aid skinrsquos
immune and inflammatory responses Vitamin
D may help skin develop and mature Michels
says and eating D along with fat ramps up
your bodyrsquos ability to absorb it
PREP TIP Preheat oven to 375deg Mix 1
tablespoon honey 1 tablespoon Dijon
mustard and salt and pepper to taste Brush
mixture over four 6-ounce salmon fillets
Then press top of fillets into a plate covered
with 12 cup of finely chopped raw walnuts
coating evenly Bake for 10ndash12 minutes in a
greased baking dish
+ + +
12 Winter 2016 Live Naturally
The Sunshine VitaminHOW TO GET ENOUGH VITAMIN DmdashSUN OR NO SUN
THE FACTS ARE SIMPLE We need vitamin D This health hero wards off both minor and major diseases like cancer and diabetes by strengthening your immune system It also keeps bones and teeth strong by enabling calcium absorption and regulates blood pressure The sun is our primary source of D but studies show that even in sunny months a majority of Americans likely arenrsquot
getting recommended levels (a minimum of 600 IU daily for most people) Food sources are scarce so you have to be strategic to get enough Here are your best bets from three different foods If you have an aversion to these consider taking a D3 or cod liver oil supplement Check with the nutrition expert in your local store for suggestions
Fish Fatty fish especially
swordfish and
salmon is by far the
best food source for
vitamin D 3 ounces
of swordfish delivers
about 560 IU nearly
your full daily D
quota The same portion of sockeye salmon
contains about 450 IU with canned tuna
coming in at 150 IU Vitamin D gets stored in
your bodyrsquos fat so you donrsquot have to eat fish
daily aim for about 6 ounces two or three
times per week
Fortified dairy
In the 1930s
US milk
manufacturers
began adding
vitamin D to milk
to reduce the
occurrence of
rickets a bone
disease It worked and fortification is
common to this day with 1 cup of fortified
milk providing about one-fifth of your daily
needs Opt for full-fat dairy D is
fat soluble so the fat greatly improves
vitamin absorption
Mushrooms
Who knew that
mushrooms and
humans had
something in
common We both
manufacture vitamin
D when wersquore in
the sun If you can
find a way to expose mushrooms to midday
sunlightmdasheven winter sun is adequate studies
showmdashfor one to six hours their vitamin D
levels can shoot up to 25ndash100 percent of your
daily needs per cup (depending on mushroom
species and length of time in the sun) mdashKK
䄀瘀愀椀氀愀戀氀攀 椀渀 猀攀氀攀挀琀 猀琀漀爀攀猀
洀漀爀攀 瀀爀漀琀攀椀渀 琀栀愀渀 猀甀最愀爀 瀀攀爀 挀甀瀀
䘀漀爀 洀漀爀攀 椀渀昀漀爀洀愀琀椀漀渀 愀渀搀 爀攀挀椀瀀攀猀Ⰰ
瘀椀猀椀琀 猀椀最最椀猀搀愀椀爀礀挀漀洀
14 Winter 2016 Live Naturally
SIMPLE TRUTHSbegin
SHU
TT
ER
STO
CK
Beets can lower your blood pressure thanks to naturally occurring nitrates that your body converts into the nitric oxide needed to enhance blood flow
Donrsquot discard the greens Beet greens are full of iron which helps your body produce oxygen-carrying red blood cells Rinse and chop the greens and then flash-sauteacute them in coconut oil with minced garlic
Beets can be eaten raw Brighten up a salad by shredding beets and tossing them with sunflower seeds avocado and greens A simple balsamic vinaigrette is this dishrsquos best complement
Planning a cleanse Put beets on the menu These root vegetables help purify your blood while acting as a tonic for your liver
Get the most nutritional value out of beets by leaving the skins on Just be sure to scrub them well
Easy Beet-Coconut SoupServes 6
frac14 yellow onion diced
2 cloves garlic finely chopped
2 tablespoons coconut oil
4 large beets diced
3ndash4 cups vegetable stock
1ndash2 (15-ounce) cans coconut milk
Fresh herbs like dill basil or parsley for garnish
In a saucepan sauteacute garlic and onion until translucent Add beets and sauteacute for about 7 minutes then add enough vegetable stock to cover beets Simmer covered until beets are soft Cool the mixture slightly then puree in a blender or food processor Return puree to low heat add coconut milk and stir until blended and warmed Garnish with herbs
Recipe and some nutritional facts provided by Sue Van Raes a licensed
holistic nutritionist
Meet the BeetYOUrsquoLL BE GLAD YOU MADE THE ACQUAINTANCE OF THIS NUTRIENT-RICH TREASURE BY BLAIR YOUNG
enjoylifefoodscomtothefullest
Find us in the
Gluten-Free aisle
with our whole family of free-from products - from soft baked cookies to oh-so-satisfying chewy bars Every product
is free-from the top 8 allergens so all you have to worry about is grabbing the last Snickerdoodle before your son gets to it
Enjoy your moment to the fullest
Free-Fromwheat dairy peanuts tree nuts egg soyfish amp shellfish
PRODUCT VARIETY VARIES BY STORE
yourARMINGwithDESK DRAWER
Snacks
3 orsquoclock CravingCrispy Crunchyfor
a
gluten-freeSolution to that
SNACK SMARTbegin
As the first meal of the day breakfast provides you with nutrients that lead to better concentration and more energy so
you can perform your best Itrsquos a must for kids too A research review in Frontiers in Human Neuroscience found strong evidence that regular
breakfasts improved both behavior and academic performance in schoolchildren
Raise the Breakfast BarDONrsquoT HAVE TIME TO SIT DOWN FOR BREAKFAST GRAB A BAR AND GO BY REBECCA HEATON
GETTING READY IN THE MORNING isnrsquot always easy particularly if yoursquore also trying to get family members out the door to work or school If you have to eat on the go put a fast and healthy spin on breakfast with these tasty portable bar options
KASHI TRAIL MIX CHEWY GRANOLA BARIn Japanese kashi means
ldquoenergyrdquo And thatrsquos what
you get from this tasty
granola bar Each bar
serves up 11 grams of
whole grains and has a
nice crunchy yet chewy
texture thanks to a
blend of energy-inducing
roasted whole almonds
sunflower seeds sun-dried
cranberries and raisins
NUTRITION DEETS
Calories 140
Fiber 4 grams
Protein 6 grams
Sugars 6 grams
LARABAR BANANA BREAD BARWith three ingredientsmdash
bananas dates and
almondsmdashit doesnrsquot get
more simple and pure
than this Along with being
gluten-free soy-free
dairy-free kosher and
vegan this bar delivers 20
percent of your daily fiber
and 12 percent of your
daily potassium needs A
nutritious take on morning
banana ldquobreadrdquo for sure
NUTRITION DEETS
Calories 230
Fiber 5 grams
Protein 6 grams
Sugars 20 grams
16 Winter 2016 Live Naturally
CLIF CRUNCHY PEANUT BUTTER BARLoaded with organic oats
and peanut butter plus
11 vitamins and minerals
this bar is full of energy
and goodness Numbers
we approve 22 percent
of your protein RDA 20
percent of your daily
calcium plus healthy
doses of essential minerals
like phosphorous (25
percent) and magnesium
(25 percent) And it tastes
great too
NUTRITION DEETS
Calories 260
Fiber 4 grams
Protein 11 grams
Sugars 20 grams
BALANCE BAR YOGURT HONEY PEANUT When you need protein
reach for this honey and
peanut bar dressed in
creamy yogurt It provides
30 percent of your daily
protein needs to keep
you fueled and energized
throughout the morning
Itrsquos also an excellent
source of healthy
antioxidants including
vitamins A C and E Best
of all It tastes like peanut
butter fudge
NUTRITION DEETS
Calories 200
Fiber 1 gram
Protein 15 grams
Sugars 18 grams
CASCADIAN FARM ORGANIC CHOCOLATE CHIP CHEWY GRANOLA BARKnown for its array
of healthy morning
cereals Cascadian
Farm has taken some
of its best ingredients
and formed them into
a delicious chewy
granola bar USDA-
certified organic this
bar has 8 grams of
whole grains plus
semisweet chocolate
chips to satisfy your
morning sweet tooth
NUTRITION DEETS
Calories 140
Fiber 1 gram
Protein 2 grams
Sugars 9 grams
LIVE KINDTM
healthy habits start here
KINDreg is a registered trademark of KIND Management Inc
DATE 93015 CLIENT POT TRIM SIZE 8 x 105 APPROVAL INITIALDATETIME APPROVAL INITIALDATETIME
FILE NAME POT150331 PURPLE POTATO AD PREPARED BY Jake LIVE SIZE -25 all 1 ART DIRECTOR 4 PROD MGR
PUBISSUE Kroger Retail DEC INTERNAL ROUND R1 BLEED SIZE +25 2 COPYWRITER 5 PROJ MGR
FILE TYPE INDD CC 2015 CLIENT ROUND R1 LASER SCALE 100 3 COPYEDITOR 6 ACCOUNT MGR
NOTES
of the world
e 9 B E HO L D
of the world
e French ied em ied em ied em
e Irish ied em
e Irish ied em
boiled em em em
9B E HO L D
copy 2
015
Un
ited
Sta
tes
Po
tato
Bo
ard
A
ll ri
gh
ts r
ese
rved
copy
20
15 U
nit
ed
Sta
tes
Po
tato
Bo
ard
A
ll ri
gh
ts r
ese
rved
Get potatoes in the produce department to make Rainbow Potato Pancakes and thousands of other incredible dishesand thousands of other incredible dishes
AA
RO
N C
OLU
SSI
ST
YLE
ER
IC L
ESK
OV
AR
eatHot Potato
WHETHER YOU LIKE rsquoEM MASHED BAKED BOILED ROASTED OR GRILLED THESE POPULAR VERSATILE
VEGETABLES ARE SURPRISINGLY PACKED WITH POWER AND NUTRITION
RUSSETSMost widely used in the United States brown-skinned russets have a mild earthy flavor with a bit of sweetness A favorite use is baking resulting in a light fluffy center surrounded by a crispy roasted skin Russets are also good for mashed potatoes and pan-fried potatoes
WHITESMashing is a common use for these subtly sweet creamy all-purpose potatoes Their skin is so delicate you donrsquot even need to peel them even when mashing Also try grilling whites (whole or thickly sliced) to bring out a more full-bodied flavor or use them in soups or stews as they hold their shape well when tender
PURPLESBLUESWith a rich vibrant color and distinctively nutty taste cooked purples and blues are a great fit for potato salads as well as green salads Their moist firm flesh retains its shape and ranges from purple to lavender to almost white Theyrsquore delicious roasted but microwaving best preserves their color
REDSBecause their texture stays firm throughout the cooking process reds do well in soups and stews Keep the skin onmdashno need to peel themmdashto add color to any dish Slightly sweet with a smooth creamy always-tender texture reds are ideal for potato salads or creamy mashed potatoes
YELLOWSGrilling is a favorite use for yellows because it brings out their sweet caramelized flavor Plus the crispy golden skin enhances the dense buttery texture of the flesh This smooth texture also lends itself well to lighter versions of baked or roasted potatoes
livenaturallymagazinecom 19
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Potato Power THIS SEEMINGLY HUMBLE SOMETIMES MALIGNED VEGETABLE IS REALLY A SUPERFOOD IN DISGUISE
DISH IT UP
The Good Stuff in SpudsOne medium-sized potato (53 ounces with skin) contains
Vitamin C A whopping 45 percent of your daily value helps prevent cellular damage aids iron absorption and may help support the bodyrsquos immune system
Potassium More than any vegetable or fruit (10 percent of your daily needs) including bananas sweet potatoes and broccoli encourages normal heart rhythm fluid balance and muscle and nerve function
Fiber 8 percent of your daily requirements (with the potato skin) improves digestion cholesterol and blood sugar levels
Vitamin B6 10 percent of your daily value necessary for carbohydrate and protein metabolism
+ Just 110 calories and no fat
Causa Morada
Heirloom Potato Salad with Roasted Shallot Vinaigrette
Baked Potato Doughnuts amp Apple Compote
SHOPPING FOR TATERSWhen buying potatoes look for clean smooth and firm-textured
spuds with no cuts bruises or discoloration See green on the
skin This is buildup of a chemical called solanine a natural reaction to the potato being exposed to too
much light Solanine produces a bitter taste and if eaten in large
quantity can cause illness So cut away any green portions before
cooking and eating
20 Winter 2016 Live Naturally
Gnocchi amp Spicy Marinara Sauce
Potato facts and tips courtesy of the United States Potato Board Learn more about these super tubers at potatogoodnesscom
STEP 1 After kneading gnocchi dough and cutting into smaller pieces flour a fork and place a piece of dough on fork
HOW TO FORM A PERFECT GNOCCHI
STEP 2 Press gnocchi dough down on fork tines with your thumb
STEP 3 Roll piece of dough down the fork to make ridges Voilagrave yoursquove created a perfect gnocchi
Repeat with all pieces
TURN THE PAGE FOR
THE FULL RECIPE
PETITES AND FINGERLINGS
These bite-sized spuds are smaller versions of their full-
sized cousins and come in a wide range of skin and flesh colors
The difference Because of their smaller size their flavors are more
concentrated and they cook more quickly Both petites and fingerlings are excellent when
roasted or in potato salads
TO PEEL OR NOT TO PEEL
While the skin contains about half of the potatorsquos dietary
fiber the majority of nutrients are found within the potato
itself If peeling use a vegetable peeler or sharp paring knife and
keep the peeling very thin to preserve nutrients that are found
close to the skin Yoursquoll get the most nutrients however when potatoes are cooked and eaten
with the skin on
livenaturallymagazinecom 21
eat DISH IT UP
Heirloom Potato Salad with Roasted Shallot Vinaigrette By Jasmine Smith
With a rainbow of potato types this is a colorful side dish Serves 4
1frac12 pounds petite red white and purple potatoes washed unpeeled and quartered
3 garlic cloves mincedfrac34 cup canola oil plus 2 tablespoons divided 2 shallots unpeeled frac14 cup red wine vinegar2 tablespoons honey2 tablespoons chives mincedSalt and pepper to taste
1 Preheat oven to 400deg Mix potatoes garlic and frac14 cup of canola oil Spread on a baking sheet Bake until potatoes are tender enough to pierce with a fork about 30 minutes
2 Meanwhile drizzle 2 tablespoons canola oil on shallots and wrap in aluminum foil Bake 15 minutes until tender Once cooked peel shallots combine with vinegar and honey in a blender blend to a liquid consistency Slowly pour remaining frac12 cup oil into blender on low speed until completely emulsified
3 Toss potatoes in the shallot vinaigrette with chives salt and pepper
Causa Morada By Jorge de la Torre
This Peruvian layered potato and chicken dish adds sky-blue creativity to your menu Serves 6
2 pounds purple potatoesFine sea saltfrac12 cup olive oilfrac14 cup lime juice freshly squeezed2 boneless skinless chicken breasts1 yellow onion whole1 carrot whole1 tablespoon chopped mint leavesfrac34 cup Greek yogurtfrac14 cup jalapenos finely choppedfrac12 cup celery minced frac12 cup red onion mincedBlack pepper to taste1frac12 cups semi-ripe avocados thinly sliced6 kalamata olives pitted
1 Place potatoes in a large saucepan Cover with cold salted water and bring to a boil Reduce heat and simmer until tender about 20 minutes Let cool
2 Peel potatoes and mash very finely in a large bowl Knead lightly with gloved hands (to avoid getting blue color on skin) slowly drizzling in olive oil until potatoes reach a doughlike consistency Add lime juice and season with salt Refrigerate about 2 hours
3 Put chicken onion carrot and mint into a large saucepan add just enough water to cover bring to a slow boil Cook until chicken is fork-tender about 20 minutes
4 Toss or compost whole onion carrot and mint Transfer chicken to a medium bowl Once cool shred chicken with fingers or a fork Mix in yogurt jalapenos celery and red onion Season to taste with salt and pepper Refrigerate until cold about 1 hour
5 Oil a 2-quart casserole Spoon half of the potato mixture into the casserole followed by chicken mixture and then remaining potato mixture Refrigerate until firm about 2 hours
6 Put a dollop of avocado dressing (recipe below) on each plate Slice and serve on dressing garnish with avocados and olives
CREAMY AVOCADO DRESSING1 ripe avocado3 tablespoons Greek yogurtSalt and pepper to taste
Mash all ingredients until smooth
Gnocchi amp Spicy Marinara Sauce By Michael Brooks
Who knew it was this easymdashand funmdashto make your own gnocchi Serves 4
GNOCCHI 3 large russet potatoes 1 tablespoon kosher saltGround black pepper to taste1 egg yolk beaten1 cup unbleached flour
1 Bake potatoes at 350deg for 45 minutes or until fork-tender Let potatoes cool peel them and then mash them in a medium-sized bowl
2 Gather 2 cups of mashed potatoes and form a well in the center Stir salt and black pepper into beaten yolk and pour into well
3 With both hands work mashed potato and egg together then gradually add flour until it turns into a dough Do not overknead
4 Dust a large cutting board or clean counter with flour Cut dough into six equal parts and roll into frac12- to frac34-inch thick ropes Slice ropes at frac12- to frac34-inch intervals
5 Flour a fork and press gnocchi along tines with thumb roll down to make ridges
6 Add gnocchi to boiling salted water cook until they float to the top 1ndash3 minutes
SAUCE3 tablespoons olive oil2 medium shallots minced4 garlic cloves minced2 roasted jalapeno peppers minced1 (28-ounce) can whole peeled tomatoes6 basil leaves thinly sliced1 teaspoon kosher saltfrac14 teaspoon black pepperParmesan cheese grated for garnish
1 Heat oil over medium-high heat in medium saucepan Add shallots and sauteacute until translucent add garlic and sauteacute 2 minutes
2 Add minced jalapeno and tomatoes and crush with a masher while in pan
3 Bring to a boil then lower to simmer for 15ndash20 minutes stirring every few minutes
4 Remove from heat Stir in basil and gnocchi Season with salt and pepper Top with parmesan if desired
To roast jalapenos Hold jalapeno with tongs over a gas burner flame until skin is blackened Or roast for 45 minutes at 350deg Let peppers sit 15 minutes then peel skin de-seed and mince
Baked Potato Doughnuts amp Apple Compote By Nicole Sandor
Potatoes are the stealth ingredient in this moist delicious doughnut Yields 12 doughnuts
DOUGHNUTS2 russet potatoesfrac12 teaspoon kosher salt1 cup all-purpose flour plus more for dusting1 cup whole-wheat flour1 teaspoon baking powderfrac14 teaspoon baking sodafrac12 teaspoon nutmeg1 teaspoon cinnamonfrac12 cup brown sugar3 tablespoons sugarfrac12 cup sour cream1 egg
1 Preheat oven to 350deg Line a baking sheet with parchment paper
2 In a medium pot boil potatoes with skins until fork-tender Drain excess water peel skins Mash the potatoes and let cool
3 In a medium bowl whisk together salt flours baking powder baking soda and spices
4 In a large bowl combine mashed potato sugars sour cream and egg
5 Add dry ingredients to potato mixture and beat until just incorporated Dough will be sticky Let dough rest for 10 minutes
6 Dust counter with all-purpose flour roll out dough to frac12-inch thickness Using a 3-inch circular cookie cutter punch holes from dough and line them up on parchment-lined baking sheet Take a 1-inch circular cookie cutter and punch holes in the dough center
7 Bake 12ndash13 minutes until donuts start to turn golden brown Remove from pan and cool on a rack Prepare topping
APPLE COMPOTE 2 tablespoons unsalted butter1 tablespoon brown sugar2 tablespoons agave nectar or honey2 cups apple juice1 apple diced in frac14-inch pieces1 tablespoon all-purpose flourWater as needed
1 In a small sauteacute pan melt butter and then add sugar creating a paste Add agave stir then add juice and apple Simmer 5 minutes
2 In a small bowl add water to flour a little at a time creating a slurry to prevent clumping
3 Slowly stir slurry into hot liquid cook until thickened Top doughnuts with compote
Optimum Wellness is excited to partner with Johnson amp Wales University Jorge de la Torre dean of culinary education at the Denver campus and a few of his star students developed these recipes Known as a recognized leader in culinary education JWU is changing the way the world eats For more information visit jwuedudenver
22 Winter 2016 Live Naturally
INT_129754_75265_Vans_Wellness_RESIZE_B_M_Ralphs_OLpdf 1 121415 1146 AM
reg trade copy 2015 Kashi Companytrade
Product selection varies by store
Italyrsquos never tasted so good
Briannascomcopy 2015 Del Sol Food Co Inc All rights reserved
OFF11$ any one (1) bottle of
Consumer Coupon void if transferred to any group fi rm or person prior to store redemption Coupon valid for items indicated any other use constitutes fraud may not be combined with any other offer One coupon per purchase of product(s) indicated Retailer This coupon will be redeemed for the face value plus 8cent handling provided terms of this offer have been complied with by the retailer and the consumer Any sales tax must be paid by the consumer Send to Del Sol Food Company Inmar dept 27271 1 Fawcett Dr Del Rio TX 78840 Cash Value 001cent Offer limited to one coupon per purchase of product(s) indicated Unauthorized reproduction prohibited Good only in the USA copy 2016 Del Sol Food Company Inc
EXPIRES041516
MANUFACTURERrsquoSCOUPON
Ingredients1 large homegrown tomato1 large avocado3-4 green onions chopped4 crispy bacon slices crumbled14 cup of sliced black olives14 cup of feta cheese (or cheese of your choice) BRIANNAS Italian Vinaigrette Dressing
Directions1 Slice tomato and arrange on a
plate in the shape of a star2 Slice avocado and place on top of
tomato slices3 Sprinkle onions olives and bacon
on top along with the cheese4 Drizzle desired amount of
BRIANNAS Italian Vinaigrette dressing on salad
5 Chill for 15 minutes - ENJOYServes 2
Italian Star SaladTry ThisTonight
69-0269-2015 Briannas Kroger live naturally-03Bindd 1 12415 605 PM
1 scoop Vega Protein amp Greens Vanilla
frac14 ndash frac12 cup unsweetened almond milk
1 cup frozen strawberries
frac12 frozen banana
2 Tbsp lemon juice
Blend an extra thick smoothie pour into bowl top with granola and fruit Enjoy with a spoon
Strawberry LemonSmoothie Bowl
ON ANY SMALL TUB OF VEGA PROTEIN amp GREENS
SAVE $5To Retailer Vega will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Vega Mandlik amp Rhodes PO Box 490 Dept 1215 Tecate CA 91980
To Consumer Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Coupon valid in-store only Only one coupon may be used on one tub per purchase One time use only Available in Ralphrsquos stores where Vega is sold Offer valid until 043016 ContactInquire within
MANUFACTURERrsquoS COUPON EXPIRES APRIL 30 2016
Eatmdashdonrsquot drinkmdashyour morning smoothie
DigiCodetrade Data FileACCOUNT 87272 MANDLIK RHODES INFORMATION SYSTEMS INCORDERED BY NICK ZAMUDIOPO NUMBER VEG 95554INVOICE NO 1508850( EPS via EMAIL )
Created on 12-1-15 at 151406by
SYMBOLOGY INCMaple Grove Minnesota 55369
763-315-8080
NOTICE This DigiCodetrade file is considered original artwork It must be inspected and approvedby the purchaser Use of this file confirms acceptance Any modification of this file through scalingor distortion is prohibited See back of the Symbology invoice for Limitation of Warranty
Encode 8110308387660009555435001100003160430SYMBOL HEIGHT 08576 NBAR 00104 BWA -0002095554 $5 off 1 any Vega Protein amp Greens tu
083876600-095554
livenaturallymagazinecom 25
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BUY IT AMYrsquoS INDIAN DAL CURRIED LENTIL In Indian cuisine dal means lentils peas or beans In Amyrsquos dal yoursquoll find all three mung dal beans organic black mung lentils green lentils and split yellow peas all in a mild curry base
MAKE IT BUY IT
Souped UpWHEN THE TEMPERATURES DIP THERE IS NOTHING MORE COMFORTING THAN A WARM BOWL OF SOUP WHETHER FROM YOUR OWN KITCHEN OR PREMADE SPOONFUL BY SPOONFUL THESE HEARTY HEALTHY OPTIONS WILL TAKE THE CHILL OFF AND FILL YOUR BELLY TOO BY KIMBERLY LORD STEWART
Chicken Tikka Masala SoupMAKE IT We dare you not to say ldquoMmmmmrdquo after your first bite of this take on an Indian favorite Serve with whole-grain naan or flatbread Serves 6ndash8
DIRECTIONS1 Heat oil over low heat in a large soup pot Add
onions and peppers sauteacute 15ndash20 minutes until soft2 Turn up heat to medium add garam masala
and sauteacute for 2 minutes Add garlic and ginger Stir and sauteacute for 1 minute Add sweet potatoes tomatoes and half of the chicken stock Fill tomato can halfway with water swish to remove tomato clinging to the can and add to the pot
3 Bring to a simmer and cook on low for 30 minutes until sweet potatoes are soft
4 Add tikka masala sauce garbanzos remaining chicken stock cauliflower and roasted chicken Bring back to a simmer and cook for 10 minutes until cauliflower is cooked Season with salt and pepper serve with a dollop of yogurt for each bowl
INGREDIENTS2 tablespoons canola oil 1 onion diced1 red pepper cored and
cubed2 teaspoons garam masala
spice blend2 cloves garlic minced1-inch knob fresh ginger
peeled and minced1 garnet sweet potato
peeled and cubed1 yellow sweet potato
peeled and cubed1 (28-ounce) can crushed
tomatoes32 ounces chicken stock
divided1 (16-ounce) jar tikka
masala sauce (try Kroger Private Selection)
1 (15-ounce) can garbanzo beans drained
frac12 small cauliflower stems removed cut into small florets
frac12 roasted chicken meat pulled off the bone
Salt and pepper as desiredGreek yogurt for garnish
Artichoke Leek and Potato Soup with Crispy ProsciuttoMAKE IT This no-cream leek and potato soup will please all palates Serve with a crusty whole-grain baguette and a salad to complete the meal Serves 6
INGREDIENTS3 large leeks2 tablespoons canola oil2 celery stalks1 (14-ounce) water-packed canned
artichoke hearts drained and chopped2 cloves garlic peeled1 teaspoon dried thyme6 large red potatoes washed and cut into
quarters8 cups vegetable brothSalt and pepper to taste 3 ounces prosciutto (optional)
DIRECTIONS1 Fill a large bowl with warm water Slice hairy ends off
the leeks and thinly slice the root stopping at the dark-green tops Place leeks in the warm water let sit for 10 minutes stirring occasionally to loosen any dirt Drain and rinse twice
2 Heat oil over low heat in a large soup pot Add drained leeks and celery sauteacute for 20 minutes until soft Add drained artichokes garlic and thyme Raise heat to medium and sauteacute for 2ndash3 minutes Add potatoes and broth bring to a soft boil and cook until potatoes are soft
3 Remove soup from heat and let sit for 15 minutes to cool Puree soup in batches in a blender or food processor until smooth Return pureed vegetables to the pot season with salt and pepper
4 For optional garnish place prosciutto on a parchment-lined baking sheet Place in a 375deg oven for about 5 minutes until crisp Serve on top of each bowl of soup
BUY IT IMAGINE ORGANIC CREAMY POTATO LEEK SOUPThis potato and leek soup is light and creamy with leeks onions potatoes and roasted garlic A blend of organic spices add an extra touch of flavor
eat MAKE IT BUY IT
26 Winter 2016 Live Naturally
BUY IT PACIFIC VEGETABLE LENTIL amp ROASTED RED PEPPER SOUPA combination of tender lentils fire-roasted peppers ripe tomatoes and black beans make this a hearty delicious soup loaded with fiber and protein
Cashew Butternut Squash Soup with Spiced MarshmallowsMAKE IT Warm baking spices give this otherwise traditional winter soup an added blanket of warmth The marshmallow garnish is optional but itrsquos a fun way to get your kids to eat their vegetables Serves 4ndash6
INGREDIENTS3 tablespoons extra-virgin
olive oil1 onion chopped1 carrot chopped1 celery stalk diced1 large shallot diced1 Honeycrisp apple peeled
cored and choppedfrac14 teaspoon ground cuminfrac14 teaspoon ground ginger1frasl8 teaspoon ground nutmeg1 medium butternut squash
peeled and cubed
frac12 cup raw cashews32 ounces vegetable stockfrac34 cup light canned coconut
milk6 large marshmallows one
per person cut in half to make two flat disks sprinkle each cut side with a light dusting of cayenne or cinnamon (optional)
DIRECTIONS1 Add olive oil to large soup pot on
medium heat Add onion carrot celery shallot and apple Sauteacute until golden brown about 10 minutes
2 Add cumin ginger and nutmeg Sauteacute for 3 minutes
3 Add squash cashews and stock Bring to a low boil and simmer until squash is soft
4 Let soup cool for about 30 minutes (or refrigerate)
5 Transfer soup in batches to a blender Puree each batch until smooth and return to pot Add coconut milk to thin out soup Reheat
6 Place spiced marshmallows in the bottom of each bowl and pour in the soup The heat will melt the marshmallows as they float to the top
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livenaturallymagazinecom 27
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5)
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eat
Salad in Winter JUST BECAUSE THE WEATHER IS COLD IS NO REASON TO LET YOUR SALAD RECIPES HIBERNATE BY KIMBERLY LORD STEWART
HEALTHY KITCHEN
Grilled Mediterranean Caesar with Capers and Sun-Dried Tomatoes Pair this eggless Caesar salad with grilled salmon or steak and yoursquoll have an elegant meal in less than 30 minutes No yolk Serves 4
2 organic whole romaine hearts cut lengthwise
2 pounds salmon or flank steak
4 tablespoons capers16 sun-dried tomatoes (oil-
packed) drained and thinly sliced
sup1frasl₈ red onion thinly sliced 1 lemon cut into quarters
DRESSING1 garlic clove crushed1 tablespoon lemon juicesup1frasl₃ cup plain 2 Greek yogurt1 teaspoon Dijon mustard1 teaspoon Worcestershire
sauce1 tablespoon white wine
vinegar frac12 cup grated Parmesan
cheese divided frac14ndashfrac12 cup extra-virgin olive
oilSalt and pepper to taste
1 Prepare dressing Place garlic lemon juice yogurt mustard Worcestershire sauce and white wine vinegar in a blender or small food processor Process until smooth Add half the cheese and pulse until mixed in Start with frac14 cup olive oil and puree until smooth Add more if necessary to thin out dressing Season with salt and pepper to taste
2 Brush cut lettuce halves and fish or steak on both sides with dressing
3 Grill salmon or steak on an outside grill or in a hot skillet on your stovetop to desired internal temperature During the last 2 minutes of grilling place the lettuce cut side down on the grill or in another skillet grill until lightly browned
4 Place lettuce on a plate grilled side up Garnish with capers sun-dried tomatoes and red onion Serve with the meat or fish Drizzle both with the remaining dressing Serve with extra lemon
Thai Glass Noodle and Edamame SaladThese noodles go by different namesmdashglass vermicelli rice cellophane or rice stick noodles No matter the name rice noodles are a fun way to get kids to eat their vegetables Serves 4
2 cups frozen shelled edamame1 (8-ounce) package glass rice noodles2 cups finely shredded purple cabbage1 tablespoon sesame oil1 cup sugar peas or snow peas sliced1 cup shredded carrots1 red pepper thinly sliced13 cucumber cut in half down the middle
sliced into moons2 green onions thinly sliced frac12 bunch cilantro chopped12 cup roasted peanuts chopped2 cups cooked chicken breast shredded
DRESSING2 tablespoons sweet chili sauce 2 tablespoons rice vinegar1 lime juiced2 tablespoons soy saucefrac12 teaspoon ground ginger 4 tablespoons peanut butterWater Sriracha sauce to taste
1 Bring a large pot of water to a boil Add the edamame and stir When the water returns to a boil add the noodles Remove from the heat and let sit for 6 minutes Add cabbage to noodles and hot water to soften Stir and let sit for 2 minutes Immediately drain in a colander and pat dry with a towel
2 Place in a serving bowl and add sesame oil Toss lightly to coat the noodles and vegetables
3 Add remaining vegetables cilantro peanuts and chicken
4 Whisk dressing ingredients If too thick add a little water to thin it out Season with Sriracha sauce as desired
5 Dress salad and stir gently to coat well
Greens are good but think about adding more color to your plate with red leaf
lettuce red radicchio and shredded purple
cabbage
28 Winter 2016 Live Naturally
Roasted Root Vegetables with Arugula Oven-roasting brings out the sweetness in winter vegetables Any winter vegetables will do so experiment with your favorites Try to cut all of the vegetables the same size so they cook evenly Serves 4
1 parsnip peeled cut lengthwise into quarters and again in 2-inch bars
2 carrots peeled cut like the parsnip 1 sweet potato peeled cut into 2-inch
pieces1 onion peeled cut into eighths 1 bunch small beets (any color) peeled
cut into eighths 2 apples peeled cut into eighths sup1frasl₃ cup extra-virgin olive oil2 teaspoons dried thymeKosher salt and pepper to taste4ndash5 cups arugula 3 ounces strong blue cheese
DRESSINGfrac14 cup apple cider vinegarfrac34 cup extra-virgin olive oil 2 tablespoons maple syrup sup1frasl₈ teaspoon dried mustard (or frac12
teaspoon Dijon mustard) Salt and pepper to taste
1 Preheat oven to 425deg Line a large baking sheet with parchment paper Place vegetables and apples in a single layer on baking sheet Drizzle with oil and season with thyme Stir to coat well Season with salt and pepper
2 Bake for 30ndash40 minutes until vegetables are tender
3 Remove from oven and transfer to a cool baking sheet Refrigerate to bring to room temperature (about 15 minutes)
4 Whisk dressing ingredients together 5 Divide arugula on salad plates Top
with roasted vegetables and blue cheese Spoon dressing over salad and serve
Pink Shrimp and Citrus Medallion SaladAfter one bite of this seaside main-dish salad yoursquoll forget itrsquos winter Serves 4
1 large head butter lettuce washed dried torn into bite-size pieces
2 bunches baby bok choy washed torn into bite-size pieces
4 fresh mint sprigs divided 5 fresh dill stems divided2 naval or blood oranges2 pink grapefruitssup1frasl₃ English cucumber thinly sliced1 ripe avocado pitted peeled cut
into 8 segments1frac12 pounds cooked peeled shrimp
DRESSINGfrac12 cup avocado oil1 lemon juiced1 tablespoon white wine vinegar2 teaspoons agaveSalt and pepper to taste
1 Gently toss lettuce and bok choy in a bowl Set aside
2 Remove mint leaves from the stems Sprinkle half on the salad Chop the rest and set aside Chop the dill leaves put half on the salad Set the rest aside
3 Cut away the peel and white pith from the oranges and grapefruits Cut out the segments set aside Reserve the orange and grapefruit membrane insides
4 Squeeze the juice from what is left of the orange and grapefruit insides into a small bowl Add avocado oil lemon juice vinegar agave and reserved mint and dill Whisk and season with salt and pepper
5 Retoss the salad and place greens on dinner plates Top each with cucumbers avocado citrus segments and shrimp Dress and serve
Remember oil and water donrsquot mix
Lettuce greens need to be dried well so the dressing wonrsquot
slide off
livenaturallymagazinecom 29
B y now yoursquove seen the headlines Cocoa is good for you
Deep within that scrumptious chocolate bar or frothing cup of hot cocoa rest power-ful bioactive compounds called flavanols
(also present in berries tea and wine) linked to everything from preventing heart attacks and dementia to stabilizing blood sugar and boosting sports perfor-mance But before you sink your teeth into another candy bar consider this To get enough cocoa flavanols (600 to 750 mg daily) to prompt such probable health benefits yoursquod have to eat as much as 1000 calories of dark chocolate or many thousands of calories of sugar-and-fat-loaded milk chocolate each day
ldquoThe evidence is very promising that cocoa flavanols could reduce risk of heart disease and other disordersrdquo notes cocoa researcher JoAnn Manson MD chief of the
Division of Preventive Medicine at Brigham and Womenrsquos Hospital in Boston ldquoBut we wouldnrsquot recommend trying to obtain large quantities by simply eating more chocolate The added calorie intake would be too highrdquo
Instead she and other nutrition experts suggest this Try to consume cocoa in as pure a state as possiblemdashas unsweetened cocoa powder cacao nibs or sparing amounts of high-quality dark chocolatemdashand incorporate its earthy savory taste into a variety of meals
ldquoWe are talking about a nutrient-dense phytochemical-rich food that can be eaten in breakfasts desserts and every way in betweenrdquo says registered dietitian Matt Ruscigno coauthor of Superfoods for Life Cacao (Fair Winds 2014) a cookbook that features everything from smoothies to sandwiches quinoa and lasagna ldquoToday in the Western world it has unfortunately become mostly just a candy bar But it has so much more to offerrdquo Ruscigno says
FOR THE LOVE
OF COCOA
HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT OVERDOSING ON SWEETS
BY LISA MARSHALL
30 Winter 2016 Live Naturally
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livenaturallymagazinecom 31
FROM BITTER BEAN TO SINFUL BARAs far back as 3000 BC chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao aka cocoa tree to make a fermented alcoholic drink says Santa Fendashbased chocolate historian Mark Sciscenti By around 2000 BC residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency Mayans and Aztecs dried and roasted the beans mixed them into a paste with cornmeal and spices and crumbled them into water for an ancient often cold chocolate beverage reserved for religious ceremonies medicinal treatments and elite treats ldquoIts consumption was pretty much the exclusive right of the rulers the priests and the warriorsrdquo Sciscenti says
Notably absent was sugar leaving those early cocoa drinks with a bitter taste Only in the late 1500s when cacao beans made their way to Spain did people start adding mild sweeteners By the 1700smdashafter the French and Italians piled on a little more sugarmdashhot chocolate had become a European luxury item lauded for its energy-
boosting and aphrodisiac properties It would take another century until in the mid-1800s inventor Joseph Fry developed the first chocolate bar
Today according to market research firm Mintel the average American eats about 95 pounds of chocolate each yearmdashthe vast majority of it milk chocolate Thatrsquos too bad says Sciscenti because all of that added milk and sugar negates many of the health benefits that come from cocoa
The good news Traditional uses of cocoa have been enjoying a renaissance with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats
ldquoI love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it hasrdquo says registered dietitian and chef Sara Haas ldquoIt makes a great platform for savory recipes and adds interest to dishes (like beef chicken or duck) that are otherwise a little one-noterdquo
SHU
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FOR THE LOVE OF COCOA
GLOSSARY COCOA VS CACAOCACAO BEANS The dried fatty seed of the fruit of the Theobroma cacao tree Some vegans and raw foodists eat them raw for snacks but they are very bitter If you are expecting a ldquochocolaterdquo taste yoursquore in for a surprise
CACAO NIBS Cracked shelled cacao beans usually roasted but sometimes available raw Have a bitter taste like cacao beans None of the inherent cocoa butter has been removed so they are high in good fat
CACAO POWDER Not to be confused with cocoa powder cacao powder is made from grinding down the shelled cacao bean Sometimes raw sometimes roasted Unlike cocoa powder in which the cocoa butter has been removed it is high in fat and has a full-bodied texture
COCOA LIQUOR The paste made from ground roasted shelled and fermented cacao beans This is what is referred to as ldquopercent cacaordquo on food packaging
COCOA BUTTER When cocoa liquor is pressed and the cocoa solids are removed slightly more than half of the remaining product is the cacao fat or cocoa butter It is 100 percent fat and is used in foods and cosmetics
COCOA POWDER What is left after the cocoa butter has been removed from the liquor Cocoa powder is one of the most recognized and used forms of cacao
CHOCOLATE Cocoa liquor plus cocoa butter plus sugar The percentage of cocoa liquor in chocolate determines how ldquodarkrdquo it is (Milk chocolate which also includes milk products typically contains around 10ndash12 percent cocoa liquor White chocolate contains about 20 cocoa butter plus sugar and dairy ingredients Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients)
32 Winter 2016 Live Naturally
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AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings
frac12 cup raw cacao powder or nibs
3 cups water1 teaspoon fresh or dried
minced chili pepper or to taste
1 cinnamon stick crushedPinch of salt1 vanilla bean
1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor
2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm
CREDIT SUPERFOODS FOR LIFE
CACAO BY MATT RUSCIGNO RECIPE
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best
200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)
livenaturallymagazinecom 33
GLE
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RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
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livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
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Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
bars
DO NOT PRINT THIS SLUG
Fn 798515-BB-CPN
Trim amp Live Size 3625 x 225rdquo
Layout 12315Rev Approved
Products
FontsHelvetica Palma
ColorsCMYK
DISCOVER THE SAVINGS Download the Ralphs app to collect
coupons weekly ads and rewards directly to your Shoppers Card and tie the
savings to your personal shopping list
DOWNLOAD THE APP TODAY
SHU
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40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
de
8110
1001
7077
0000
1231
0014
0100
SYM
BOL
HEI
GH
T 0
8576
NBA
R 0
010
4 B
WA
-00
010
0000
12 B
uy 4
+ ge
t $1
off
517
077
1001
32
0017
077-
0000
12
DO NOT PRINT THIS SLUG
Fn 14-BB-1085-AD-LAYRef 14-BB-1033rs-AD-LAY
YOGA JOURNALMARCH 2015
PAGE 1Full Page
Trim Size 8375 x 10875rdquoLive Area 7625 x 10125rdquoBleed Area 8625 x 11125rdquo
Layout 12315
FontsGothamHelveticaLouisiana
ImagesYoga Woman on Paddle BoardFotosearch k15671603Royalty Free $9900Purchased by TA 121214
Products57415
ColorsCMYK
Printed 100
30Possibility
40NaturalAbility
30Flexibility
You look good you feel good and with a Balance Barreg yoursquore ready for anything Balance Barreg comes in avariety of delicious fl avors with the perfect 40-30-30 nutritional balance to give you lasting energy for all your daily adventures So live life to the fullest today and get ready to love tomorrow
Lifersquos Better with Balance
copy2015 Balance Bar Company 798415BB-GGwwwBalancecom
798415-BB-ADindd 1 121015 1010 AM
RW Garcia3 Seed Harvest Crackers
Nut- or Seed-based
Blue Diamond Almond Nut Thins
Real almonds (one of just six ingredients) give these crackers both a delicious flavor and a nutritional boost including 3 grams of protein per serving And knowing there arenrsquot any added sugars or artificial flavors will make them taste that much better
ldquoJust the right amount of saltyrdquo
Simple Truth Simple Truth Rosemary amp Olive Multigrain Crackers
Multigrain
Kashi Original 7 Grain Snack Crackers
The seven whole grains in these hearty crackers provide 3 grams of fiber per serving which is 11 percent of your daily needs and way more than most crackers provide Plus they just taste great
ldquoHints of both salty and sweetrdquo
COMPAREbegin
Crackers au Naturel WHEN YOU CRAVE A CRUNCH THESE HEALTHIER CRACKERS WILL SATISFY BY KELLEE KATAGI
WHETHER PAIRED WITH CHEESE on a party tray or as a standalone munchie crackers are a snacking staple Too often though they deliver empty calories devoid of
any healthy ingredients With these selections you can upgrade your cracker stash to make it not just good for your palate but better for the rest of your body too
Bonus points
for
GLUTEN-FREESOY-FREEV VEGAN OG ORGANICDAIRY-FREE
Our pick
Why we like it
Our testers
say
Also try Simple Truth Organic Cheese Squares
Organic
Simple Truth Organic Stoneground Wheat Crackers
These cracker squares earn a thumbs up both for whatrsquos in themmdashwholesome organic ingredients including whole-wheat flour and wheat germmdashand for whatrsquos not hydrogenated oils and artificial preservatives flavors or colors
ldquoRich buttery taste with just the right amount of saltrdquo
Gluten-free
Blue Diamond Hint of Sea SaltNut Thins
Glutino Original Gluten-Free Crackers
Glutino uses non-GMO corn to deliver a simple crunchy party-perfect cracker thatrsquos 100 percent safe for anyone whorsquos gluten-free Plus it incorporates organic palm oil and steers clear of trans fats
ldquoA perfect pairing for dips or cheeserdquo
Cheese
Blue Diamond Almond CheddarNut Thins
Three reasons we love this healthier take on cheese crackers all-organic ingredients natural coloring and 0 grams of added sugars And as with all Simple Truth products theyrsquore free from 101 suspicious ingredients
ldquoThe mild cheese flavor makes for a broader appealrdquo
Simple Truth Organic Cheese Squares
OG
6 Winter 2016 Live Naturally
OG V
DO NOT PRINT THIS SLUG
Fn 14-BB-1085-AD-LAYRef 14-BB-1033rs-AD-LAY
YOGA JOURNALMARCH 2015
PAGE 1Full Page
Trim Size 8375 x 10875rdquoLive Area 7625 x 10125rdquoBleed Area 8625 x 11125rdquo
Layout 12315
FontsGothamHelveticaLouisiana
ImagesYoga Woman on Paddle BoardFotosearch k15671603Royalty Free $9900Purchased by TA 121214
Products57415
ColorsCMYK
Printed 100
30Possibility
40NaturalAbility
30Flexibility
You look good you feel good and with a Balance Barreg yoursquore ready for anything Balance Barreg comes in avariety of delicious fl avors with the perfect 40-30-30 nutritional balance to give you lasting energy for all your daily adventures So live life to the fullest today and get ready to love tomorrow
Lifersquos Better with Balance
copy2015 Balance Bar Company 798415BB-GGwwwBalancecom
798415-BB-ADindd 1 121015 1010 AM
SHU
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)
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
TRY THISSIMPLE TRUTH ORGANIC
CINNAMON amp CRANBERRY
INSTANT CHIA OATMEAL
Donrsquot have time to cook up a pot of oatmeal No problem This 100 percent whole-grain cereal cooks up in minutes Just add hot water With 16 percent of daily fiber needs in each serving plus cranberries chia seeds and a touch of cinnamon itrsquos a tasty healthy and filling way to start the day
FOUND EXCLUSIVELY at King Soopers and City Market stores all Simple Truth products come with a guarantee called ldquoFree From 101rdquo ensuring that they donrsquot contain any of 101 artificial ingredients such as aspartame calcium bromate or azodicarbonamide (see 9 below) View the full list at simpletruthcom
101 INGREDIENTS YOU WONrsquoT FIND IN SIMPLE TRUTH9 AZODICARBONAMIDE
Say this chemicalrsquos name 10
times fast Most often found in
commercially baked bread to
whiten flour and maintain bread
texture azodicarbonamide is
also a common ldquoingredientrdquo in
yoga mats and shoe rubber
Although the FDA considers small
amounts safemdashthe allowable
level is 45 parts per million in
doughmdashazodicarbonamide has
been linked to respiratory issues
allergies and asthma
FREE FROM 101Trend WatchFOOD NEWS THATrsquoS GOOD TO KNOW
A SEA OF SEAWEEDIt has grown well beyond sushi Seaweed is going mainstream in many more forms seaweed snacks seaweed chips seaweed crackers Whatrsquos the buzz This dark-green superfood is a low-calorie source of protein and fiber is richer in trace minerals and vitamins than kale and contains all kinds of goodness including vitamin C iodine and antiviral antibacterial and anti-inflammatory properties
PALEO + VEGAN = PEGANA compromise between two popular dietsmdashpaleo (meats nuts fish vegetables) and vegan (fruits vegetables grains)mdashthe ldquopeganrdquo diet allows for 75 percent fruits and vegetables with the other 25 percent filled with organic animal protein healthy whole grains lentils and high-quality fats such as nuts coconut and avocados So whatrsquos the benefit Peganism has the potential to lower cholesterol and decrease diabetes risk according to experts like Mark Hyman MD author of 10-Day Detox Diet Cookbook
TWO REASONS TO EAT FERMENTED FOOD
1 Foods with live culturesmdashaka fermented foodsmdashencourage good bacteria in your
tummy Foods like yogurt sauerkraut tempeh miso and kimchi and drinks like kombucha contain naturally occurring probiotics which encourage growth of good bacteria to keep your gut happy
2 A recent psychological study suggests that probiotics in fermented foods can ease social
anxiety How More good bacteria in your belly mean less irritation and inflammation so your tummy feels better your mood is better and you experience less anxiety stress and depression
$250ndash$500 million in sales2014 newhope360com
25animal protein whole grains amp
healthy fats
75plants
Kimchi is a fermented Korean dish
made with vegetables and spices
8 Winter 2016 Live Naturally
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KIE
AN
DK
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International Year of PulsesPLEDGE YOUR ALLEGIANCE TO THESE VERSATILE SUPERFOODS
1 large head of cauliflower sliced into bite-sized florets
3ndash4 tablespoons olive oil dividedSalt and freshly ground black
pepper to taste1 cup chopped yellow or white
onion2 large garlic cloves pressed or
minced2 tablespoons tomato pastefrac12 teaspoon ground cuminfrac12 teaspoon chili powderfrac34 cup brown lentils picked over for
debris and rinsed2 cups vegetable broth or water8 corn tortillasfrac12 cup packed fresh cilantro leaves
CHIPOTLE SAUCEsup1frasl₃ cup mayonnaise2 tablespoons lime juice2ndash3 tablespoons adobo sauce
(from a can of chipotle peppers) or chipotle hot sauce to taste
Salt and freshly ground black pepper to taste
1 Preheat oven to 425deg Toss cauliflower with 2ndash3 tablespoons olive oil Season with salt and pepper and arrange in a single layer on a large baking sheet Roast 30ndash35 minutes tossing halfway until florets are deeply golden on the edges
2 Warm 1 tablespoon olive oil in a medium-sized pot over medium heat Sauteacute onion and garlic with a dash of salt for 5 minutes until onions are softened and translucent Add tomato paste cumin and chili powder and sauteacute for another minute stirring constantly Add lentils and vegetable broth or water Raise heat and bring mixture to a gentle simmer Cook uncovered for 20ndash35 minutes
until the lentils are tender Reduce heat as necessary to maintain a gentle simmer When ready to assemble tacos drain off any excess liquid then cover and set aside
3 To prepare chipotle sauce whisk together all ingredients and set aside
4 To assemble tacos warm tortillas individually in a pan over medium heat Top each tortilla with lentils cauliflower a drizzle of chipotle sauce and a generous sprinkle of chopped cilantro
Recipe by Cookie and Kate blog courtesy of USA Dry Pea
and Lentil Council
THE UNITED NATIONS has declared 2016 to be the International Year of Pulses The moniker ldquopulsesrdquo refers to the edible dried seeds of legumesmdashdry peas beans lentils and chickpeas Pulses are good sources of protein fiber minerals and antioxidants and they play an important role in health sustainability and food security around the world
Beginning this month consider taking the ldquoPulse Pledgerdquo and commit to eating pulses in any form at least once a week throughout 2016 By taking the pledge at pulsepledgecom you will gain access to tasty recipes meal plans and more Herersquos an easy way to start
Roasted Cauliflower and Seasoned Lentil TacosMakes 8 tacos
livenaturallymagazinecom 9
ILLU
STR
AT
ION
S B
Y G
EO
RG
E R
ET
SEC
K
Cut Above the RestA SIMPLE KNIFE TECHNIQUE FOR SAFE SLICING
FLIP ON A COOKING SHOW and yoursquoll see TV chefs wielding sharp shiny knives chopping foods at lightning speed Knowing good knife skills makes meal prep faster more enjoyablemdashand safer ldquoTherersquos a good reason why the very first class any culinary student takes is knife workrdquo says J Kenji Loacutepez-Alt managing culinary director of Serious Eats and author of The Food Lab Better Home Cooking Through Science (WW Norton 2015) ldquoCooking without mastering the basic strokes is like trying to run without knowing how to tie your shoesrdquo
HOW TO HOLD A KNIFE
The first step to good knife skills is properly gripping
your knife You can hold a knife in a Handle Grip
with all your fingers behind the bolster (the junction
between the knife blade and handle) Or try the
Blade Grip Rest your thumb and forefinger in front
of the bolster directly on the blade This grip might
take practice but it can offer better control and
balance when slicing and chopping
THE SLICE
CREATE a flat stable surface for your food to rest
on by slicing it in half or slicing off a thin section
of its face Hold the food steady with your non-
knife hand curling your fingers into a claw
HOLD THE TIP of the blade against the cutting
board with the knife angled upward the flat
side resting against your knuckles With the
blade tip in constant contact with the cutting
board pull the knife backward slightly until the
blade slices into the food
CONTINUE by pressing downward and forward
using the full length of the blade to slice through
your food Repeat using a circular motion and
keeping the blade tip against the board at all
times Use your ldquoclawedrdquo fingers to slowly push
the food for each slice
Keep the blade tip in constant contact with the cutting board while slicing
Hold food steady curling your fingers into a claw
HANDLE GRIP
BLADE GRIP
Bolster
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
10 Winter 2016 Live Naturally
SHU
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Cooking in Cast Iron4 REASONS TO USE THIS STURDY COOKWARE
3
HOLDS HEATMade of dense metal cast iron heats slowly and then holds its heat so food cooks quickly and evenly
4
IS VERSATILE Cast iron is oven-safe so cook in it on your stovetop or use for baking such as cornbread
1
LASTS FOR DECADESCast-iron pans are durable if well cared for Itrsquos best to clean your pan right after use Wash by hand with a bit of soap and sponge or stiff brush Rinse and dry the pan over low heat on the stovetop
2
HAS HEALTH BENEFITSIf your cast-iron pan is well seasoned you can cook with less oil because the pan is already coated You also get a bit of iron in your food from the pan
GOT RUST Remove it with a potato Cut a potato in half dip cut end in mild dish soap or baking soda and rub firmly over rusted area Repeat until removed then rinse and dry thoroughly
TO SEASON CAST IRON Heat oven to 350deg After washing and drying the pan use a cloth or paper towel to apply a thin coat of cooking oil (vegetable olive coconut or flaxseed work well) to the inside and outside of the pan Place pan upside down on ovenrsquos center rack with aluminum foil underneath to catch any drips Bake for an hour
Kellogg
SAVE $ 001on any TWO
Kashi reg products (52 oz or Larger Any Flavor Mix or Match)
Offer excludes single-serve
CONSUMER Limit ONE coupon per purchase of product indicated Limit of FOUR like coupons in same shopping trip Consumer pays sales tax Coupon may not be bought reproduced transferred or sold No cash value NO CASH BACK Void where taxed restricted or prohibitedRETAILER We will redeem this coupon in accordance with our redemption policy copies available upon request Cash Value 1100cent Void where prohibited taxed or restricted by law Mail Coupons to KASHI COMPANY PO BOX 880299 EL PASO TX 88588-0299reg trade copy 2015 Kashi Company62004342
MANUFACTURER COUPON EXPIRES APRIL 30 2016
Offer excludes single-serve
Limit ONE coupon per purchase of product indicated Limit of FOUR
trade
Pepitas
Red Beans
Pea Crisps
Sorghum
reg trade copy 2015 Kashi Company 2015 Kashi Company
GLUTENFREE VEGAN
trade
NEW
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
SHU
TT
ER
STO
CK
(6
)
Food Combos for Healthier SkinTRY ONE OR ALL OF THESE THREE FOOD PAIRINGS BY KELLEE KATAGI
EXPERTSmdashALONG WITH MANY AN ACNE-RIDDEN teenagermdashhave long known that the health of your skin has a lot to do with what you eat (or donrsquot eat) What hasnrsquot always been clear is that many nutrients are more potent for skin quality
when combined or balanced with other key nutrients Wersquove used insight from Oregon State Universityrsquos Linus Pauling Institute a nutrition-research heavyweight to develop three synergistic food pairings that deliver powerful benefits for robust beautiful skin
KALE SALAD TOPPED WITH SUNFLOWER SEEDS
NUTRIENT PAIRING Vitamins C and E
WHAT YOU GET 1 cup of chopped kale
contains 107 percent of a womanrsquos daily
vitamin C requirements (89 percent of a
manrsquos) 1 ounce of sunflower seeds (a little
more than a frac14 cup) provides nearly half the
daily requirement of vitamin E
WHY IT MATTERS Vitamins C and E are
both antioxidants that protect skin against the
damaging effects of oxygen and light and
help prevent dry skin C also helps synthesize
collagen which sustains skin structure and
helps replace dead skin cells Often E gets
oxidized and needs help to restore itself says
Linus Pauling research associate Alexander
Michels He contends that C is perfectly
suited for the job which makes the nutrients
more effective when eaten together
PREP TIP Sprinkle the seeds liberally on your
salad for maximum effect
STRAWBERRY-ALMOND MILK SMOOTHIE
NUTRIENT PAIRING Vitamins C and E
WHAT YOU GET 1 cup of pureed strawberries
delivers about 180 percent of a womanrsquos daily
requirement of vitamin C (150 percent for a
man) 1 cup of almond milk contains nearly
half your vitamin E requirements
WHY IT MATTERS Studies reveal that 40
percent of US adults donrsquot meet daily vitamin
C needs and a whopping 90-plus percent
donrsquot get enough E Thatrsquos partly because
the synthesized form of E found in many
supplements doesnrsquot contribute to vitamin E
levels in the body (the same doesnrsquot hold true
for other vitamins)
PREP TIP Blend 2 cups of almond milk 1 cup
of frozen strawberries a frozen banana and
a few drops of vanilla extract add sweetener
to taste
WALNUT-ENCRUSTED SALMON
NUTRIENT PAIRING Omega-6 and omega-3
fatty acids plus vitamin D
WHAT YOU GET A 3-ounce salmon fillet
offers roughly 200 percent of your daily
D along with 2000ndash3000 milligrams of
essential fatty acids walnuts contain high
levels of both omega-6 and omega-3 fatty
acids
WHY IT MATTERS A good balance of
omega-6 and omega-3 fatty acids can keep
skin moist and supple as well as aid skinrsquos
immune and inflammatory responses Vitamin
D may help skin develop and mature Michels
says and eating D along with fat ramps up
your bodyrsquos ability to absorb it
PREP TIP Preheat oven to 375deg Mix 1
tablespoon honey 1 tablespoon Dijon
mustard and salt and pepper to taste Brush
mixture over four 6-ounce salmon fillets
Then press top of fillets into a plate covered
with 12 cup of finely chopped raw walnuts
coating evenly Bake for 10ndash12 minutes in a
greased baking dish
+ + +
12 Winter 2016 Live Naturally
The Sunshine VitaminHOW TO GET ENOUGH VITAMIN DmdashSUN OR NO SUN
THE FACTS ARE SIMPLE We need vitamin D This health hero wards off both minor and major diseases like cancer and diabetes by strengthening your immune system It also keeps bones and teeth strong by enabling calcium absorption and regulates blood pressure The sun is our primary source of D but studies show that even in sunny months a majority of Americans likely arenrsquot
getting recommended levels (a minimum of 600 IU daily for most people) Food sources are scarce so you have to be strategic to get enough Here are your best bets from three different foods If you have an aversion to these consider taking a D3 or cod liver oil supplement Check with the nutrition expert in your local store for suggestions
Fish Fatty fish especially
swordfish and
salmon is by far the
best food source for
vitamin D 3 ounces
of swordfish delivers
about 560 IU nearly
your full daily D
quota The same portion of sockeye salmon
contains about 450 IU with canned tuna
coming in at 150 IU Vitamin D gets stored in
your bodyrsquos fat so you donrsquot have to eat fish
daily aim for about 6 ounces two or three
times per week
Fortified dairy
In the 1930s
US milk
manufacturers
began adding
vitamin D to milk
to reduce the
occurrence of
rickets a bone
disease It worked and fortification is
common to this day with 1 cup of fortified
milk providing about one-fifth of your daily
needs Opt for full-fat dairy D is
fat soluble so the fat greatly improves
vitamin absorption
Mushrooms
Who knew that
mushrooms and
humans had
something in
common We both
manufacture vitamin
D when wersquore in
the sun If you can
find a way to expose mushrooms to midday
sunlightmdasheven winter sun is adequate studies
showmdashfor one to six hours their vitamin D
levels can shoot up to 25ndash100 percent of your
daily needs per cup (depending on mushroom
species and length of time in the sun) mdashKK
䄀瘀愀椀氀愀戀氀攀 椀渀 猀攀氀攀挀琀 猀琀漀爀攀猀
洀漀爀攀 瀀爀漀琀攀椀渀 琀栀愀渀 猀甀最愀爀 瀀攀爀 挀甀瀀
䘀漀爀 洀漀爀攀 椀渀昀漀爀洀愀琀椀漀渀 愀渀搀 爀攀挀椀瀀攀猀Ⰰ
瘀椀猀椀琀 猀椀最最椀猀搀愀椀爀礀挀漀洀
14 Winter 2016 Live Naturally
SIMPLE TRUTHSbegin
SHU
TT
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STO
CK
Beets can lower your blood pressure thanks to naturally occurring nitrates that your body converts into the nitric oxide needed to enhance blood flow
Donrsquot discard the greens Beet greens are full of iron which helps your body produce oxygen-carrying red blood cells Rinse and chop the greens and then flash-sauteacute them in coconut oil with minced garlic
Beets can be eaten raw Brighten up a salad by shredding beets and tossing them with sunflower seeds avocado and greens A simple balsamic vinaigrette is this dishrsquos best complement
Planning a cleanse Put beets on the menu These root vegetables help purify your blood while acting as a tonic for your liver
Get the most nutritional value out of beets by leaving the skins on Just be sure to scrub them well
Easy Beet-Coconut SoupServes 6
frac14 yellow onion diced
2 cloves garlic finely chopped
2 tablespoons coconut oil
4 large beets diced
3ndash4 cups vegetable stock
1ndash2 (15-ounce) cans coconut milk
Fresh herbs like dill basil or parsley for garnish
In a saucepan sauteacute garlic and onion until translucent Add beets and sauteacute for about 7 minutes then add enough vegetable stock to cover beets Simmer covered until beets are soft Cool the mixture slightly then puree in a blender or food processor Return puree to low heat add coconut milk and stir until blended and warmed Garnish with herbs
Recipe and some nutritional facts provided by Sue Van Raes a licensed
holistic nutritionist
Meet the BeetYOUrsquoLL BE GLAD YOU MADE THE ACQUAINTANCE OF THIS NUTRIENT-RICH TREASURE BY BLAIR YOUNG
enjoylifefoodscomtothefullest
Find us in the
Gluten-Free aisle
with our whole family of free-from products - from soft baked cookies to oh-so-satisfying chewy bars Every product
is free-from the top 8 allergens so all you have to worry about is grabbing the last Snickerdoodle before your son gets to it
Enjoy your moment to the fullest
Free-Fromwheat dairy peanuts tree nuts egg soyfish amp shellfish
PRODUCT VARIETY VARIES BY STORE
yourARMINGwithDESK DRAWER
Snacks
3 orsquoclock CravingCrispy Crunchyfor
a
gluten-freeSolution to that
SNACK SMARTbegin
As the first meal of the day breakfast provides you with nutrients that lead to better concentration and more energy so
you can perform your best Itrsquos a must for kids too A research review in Frontiers in Human Neuroscience found strong evidence that regular
breakfasts improved both behavior and academic performance in schoolchildren
Raise the Breakfast BarDONrsquoT HAVE TIME TO SIT DOWN FOR BREAKFAST GRAB A BAR AND GO BY REBECCA HEATON
GETTING READY IN THE MORNING isnrsquot always easy particularly if yoursquore also trying to get family members out the door to work or school If you have to eat on the go put a fast and healthy spin on breakfast with these tasty portable bar options
KASHI TRAIL MIX CHEWY GRANOLA BARIn Japanese kashi means
ldquoenergyrdquo And thatrsquos what
you get from this tasty
granola bar Each bar
serves up 11 grams of
whole grains and has a
nice crunchy yet chewy
texture thanks to a
blend of energy-inducing
roasted whole almonds
sunflower seeds sun-dried
cranberries and raisins
NUTRITION DEETS
Calories 140
Fiber 4 grams
Protein 6 grams
Sugars 6 grams
LARABAR BANANA BREAD BARWith three ingredientsmdash
bananas dates and
almondsmdashit doesnrsquot get
more simple and pure
than this Along with being
gluten-free soy-free
dairy-free kosher and
vegan this bar delivers 20
percent of your daily fiber
and 12 percent of your
daily potassium needs A
nutritious take on morning
banana ldquobreadrdquo for sure
NUTRITION DEETS
Calories 230
Fiber 5 grams
Protein 6 grams
Sugars 20 grams
16 Winter 2016 Live Naturally
CLIF CRUNCHY PEANUT BUTTER BARLoaded with organic oats
and peanut butter plus
11 vitamins and minerals
this bar is full of energy
and goodness Numbers
we approve 22 percent
of your protein RDA 20
percent of your daily
calcium plus healthy
doses of essential minerals
like phosphorous (25
percent) and magnesium
(25 percent) And it tastes
great too
NUTRITION DEETS
Calories 260
Fiber 4 grams
Protein 11 grams
Sugars 20 grams
BALANCE BAR YOGURT HONEY PEANUT When you need protein
reach for this honey and
peanut bar dressed in
creamy yogurt It provides
30 percent of your daily
protein needs to keep
you fueled and energized
throughout the morning
Itrsquos also an excellent
source of healthy
antioxidants including
vitamins A C and E Best
of all It tastes like peanut
butter fudge
NUTRITION DEETS
Calories 200
Fiber 1 gram
Protein 15 grams
Sugars 18 grams
CASCADIAN FARM ORGANIC CHOCOLATE CHIP CHEWY GRANOLA BARKnown for its array
of healthy morning
cereals Cascadian
Farm has taken some
of its best ingredients
and formed them into
a delicious chewy
granola bar USDA-
certified organic this
bar has 8 grams of
whole grains plus
semisweet chocolate
chips to satisfy your
morning sweet tooth
NUTRITION DEETS
Calories 140
Fiber 1 gram
Protein 2 grams
Sugars 9 grams
LIVE KINDTM
healthy habits start here
KINDreg is a registered trademark of KIND Management Inc
DATE 93015 CLIENT POT TRIM SIZE 8 x 105 APPROVAL INITIALDATETIME APPROVAL INITIALDATETIME
FILE NAME POT150331 PURPLE POTATO AD PREPARED BY Jake LIVE SIZE -25 all 1 ART DIRECTOR 4 PROD MGR
PUBISSUE Kroger Retail DEC INTERNAL ROUND R1 BLEED SIZE +25 2 COPYWRITER 5 PROJ MGR
FILE TYPE INDD CC 2015 CLIENT ROUND R1 LASER SCALE 100 3 COPYEDITOR 6 ACCOUNT MGR
NOTES
of the world
e 9 B E HO L D
of the world
e French ied em ied em ied em
e Irish ied em
e Irish ied em
boiled em em em
9B E HO L D
copy 2
015
Un
ited
Sta
tes
Po
tato
Bo
ard
A
ll ri
gh
ts r
ese
rved
copy
20
15 U
nit
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Sta
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Po
tato
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Get potatoes in the produce department to make Rainbow Potato Pancakes and thousands of other incredible dishesand thousands of other incredible dishes
AA
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ESK
OV
AR
eatHot Potato
WHETHER YOU LIKE rsquoEM MASHED BAKED BOILED ROASTED OR GRILLED THESE POPULAR VERSATILE
VEGETABLES ARE SURPRISINGLY PACKED WITH POWER AND NUTRITION
RUSSETSMost widely used in the United States brown-skinned russets have a mild earthy flavor with a bit of sweetness A favorite use is baking resulting in a light fluffy center surrounded by a crispy roasted skin Russets are also good for mashed potatoes and pan-fried potatoes
WHITESMashing is a common use for these subtly sweet creamy all-purpose potatoes Their skin is so delicate you donrsquot even need to peel them even when mashing Also try grilling whites (whole or thickly sliced) to bring out a more full-bodied flavor or use them in soups or stews as they hold their shape well when tender
PURPLESBLUESWith a rich vibrant color and distinctively nutty taste cooked purples and blues are a great fit for potato salads as well as green salads Their moist firm flesh retains its shape and ranges from purple to lavender to almost white Theyrsquore delicious roasted but microwaving best preserves their color
REDSBecause their texture stays firm throughout the cooking process reds do well in soups and stews Keep the skin onmdashno need to peel themmdashto add color to any dish Slightly sweet with a smooth creamy always-tender texture reds are ideal for potato salads or creamy mashed potatoes
YELLOWSGrilling is a favorite use for yellows because it brings out their sweet caramelized flavor Plus the crispy golden skin enhances the dense buttery texture of the flesh This smooth texture also lends itself well to lighter versions of baked or roasted potatoes
livenaturallymagazinecom 19
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eat
Potato Power THIS SEEMINGLY HUMBLE SOMETIMES MALIGNED VEGETABLE IS REALLY A SUPERFOOD IN DISGUISE
DISH IT UP
The Good Stuff in SpudsOne medium-sized potato (53 ounces with skin) contains
Vitamin C A whopping 45 percent of your daily value helps prevent cellular damage aids iron absorption and may help support the bodyrsquos immune system
Potassium More than any vegetable or fruit (10 percent of your daily needs) including bananas sweet potatoes and broccoli encourages normal heart rhythm fluid balance and muscle and nerve function
Fiber 8 percent of your daily requirements (with the potato skin) improves digestion cholesterol and blood sugar levels
Vitamin B6 10 percent of your daily value necessary for carbohydrate and protein metabolism
+ Just 110 calories and no fat
Causa Morada
Heirloom Potato Salad with Roasted Shallot Vinaigrette
Baked Potato Doughnuts amp Apple Compote
SHOPPING FOR TATERSWhen buying potatoes look for clean smooth and firm-textured
spuds with no cuts bruises or discoloration See green on the
skin This is buildup of a chemical called solanine a natural reaction to the potato being exposed to too
much light Solanine produces a bitter taste and if eaten in large
quantity can cause illness So cut away any green portions before
cooking and eating
20 Winter 2016 Live Naturally
Gnocchi amp Spicy Marinara Sauce
Potato facts and tips courtesy of the United States Potato Board Learn more about these super tubers at potatogoodnesscom
STEP 1 After kneading gnocchi dough and cutting into smaller pieces flour a fork and place a piece of dough on fork
HOW TO FORM A PERFECT GNOCCHI
STEP 2 Press gnocchi dough down on fork tines with your thumb
STEP 3 Roll piece of dough down the fork to make ridges Voilagrave yoursquove created a perfect gnocchi
Repeat with all pieces
TURN THE PAGE FOR
THE FULL RECIPE
PETITES AND FINGERLINGS
These bite-sized spuds are smaller versions of their full-
sized cousins and come in a wide range of skin and flesh colors
The difference Because of their smaller size their flavors are more
concentrated and they cook more quickly Both petites and fingerlings are excellent when
roasted or in potato salads
TO PEEL OR NOT TO PEEL
While the skin contains about half of the potatorsquos dietary
fiber the majority of nutrients are found within the potato
itself If peeling use a vegetable peeler or sharp paring knife and
keep the peeling very thin to preserve nutrients that are found
close to the skin Yoursquoll get the most nutrients however when potatoes are cooked and eaten
with the skin on
livenaturallymagazinecom 21
eat DISH IT UP
Heirloom Potato Salad with Roasted Shallot Vinaigrette By Jasmine Smith
With a rainbow of potato types this is a colorful side dish Serves 4
1frac12 pounds petite red white and purple potatoes washed unpeeled and quartered
3 garlic cloves mincedfrac34 cup canola oil plus 2 tablespoons divided 2 shallots unpeeled frac14 cup red wine vinegar2 tablespoons honey2 tablespoons chives mincedSalt and pepper to taste
1 Preheat oven to 400deg Mix potatoes garlic and frac14 cup of canola oil Spread on a baking sheet Bake until potatoes are tender enough to pierce with a fork about 30 minutes
2 Meanwhile drizzle 2 tablespoons canola oil on shallots and wrap in aluminum foil Bake 15 minutes until tender Once cooked peel shallots combine with vinegar and honey in a blender blend to a liquid consistency Slowly pour remaining frac12 cup oil into blender on low speed until completely emulsified
3 Toss potatoes in the shallot vinaigrette with chives salt and pepper
Causa Morada By Jorge de la Torre
This Peruvian layered potato and chicken dish adds sky-blue creativity to your menu Serves 6
2 pounds purple potatoesFine sea saltfrac12 cup olive oilfrac14 cup lime juice freshly squeezed2 boneless skinless chicken breasts1 yellow onion whole1 carrot whole1 tablespoon chopped mint leavesfrac34 cup Greek yogurtfrac14 cup jalapenos finely choppedfrac12 cup celery minced frac12 cup red onion mincedBlack pepper to taste1frac12 cups semi-ripe avocados thinly sliced6 kalamata olives pitted
1 Place potatoes in a large saucepan Cover with cold salted water and bring to a boil Reduce heat and simmer until tender about 20 minutes Let cool
2 Peel potatoes and mash very finely in a large bowl Knead lightly with gloved hands (to avoid getting blue color on skin) slowly drizzling in olive oil until potatoes reach a doughlike consistency Add lime juice and season with salt Refrigerate about 2 hours
3 Put chicken onion carrot and mint into a large saucepan add just enough water to cover bring to a slow boil Cook until chicken is fork-tender about 20 minutes
4 Toss or compost whole onion carrot and mint Transfer chicken to a medium bowl Once cool shred chicken with fingers or a fork Mix in yogurt jalapenos celery and red onion Season to taste with salt and pepper Refrigerate until cold about 1 hour
5 Oil a 2-quart casserole Spoon half of the potato mixture into the casserole followed by chicken mixture and then remaining potato mixture Refrigerate until firm about 2 hours
6 Put a dollop of avocado dressing (recipe below) on each plate Slice and serve on dressing garnish with avocados and olives
CREAMY AVOCADO DRESSING1 ripe avocado3 tablespoons Greek yogurtSalt and pepper to taste
Mash all ingredients until smooth
Gnocchi amp Spicy Marinara Sauce By Michael Brooks
Who knew it was this easymdashand funmdashto make your own gnocchi Serves 4
GNOCCHI 3 large russet potatoes 1 tablespoon kosher saltGround black pepper to taste1 egg yolk beaten1 cup unbleached flour
1 Bake potatoes at 350deg for 45 minutes or until fork-tender Let potatoes cool peel them and then mash them in a medium-sized bowl
2 Gather 2 cups of mashed potatoes and form a well in the center Stir salt and black pepper into beaten yolk and pour into well
3 With both hands work mashed potato and egg together then gradually add flour until it turns into a dough Do not overknead
4 Dust a large cutting board or clean counter with flour Cut dough into six equal parts and roll into frac12- to frac34-inch thick ropes Slice ropes at frac12- to frac34-inch intervals
5 Flour a fork and press gnocchi along tines with thumb roll down to make ridges
6 Add gnocchi to boiling salted water cook until they float to the top 1ndash3 minutes
SAUCE3 tablespoons olive oil2 medium shallots minced4 garlic cloves minced2 roasted jalapeno peppers minced1 (28-ounce) can whole peeled tomatoes6 basil leaves thinly sliced1 teaspoon kosher saltfrac14 teaspoon black pepperParmesan cheese grated for garnish
1 Heat oil over medium-high heat in medium saucepan Add shallots and sauteacute until translucent add garlic and sauteacute 2 minutes
2 Add minced jalapeno and tomatoes and crush with a masher while in pan
3 Bring to a boil then lower to simmer for 15ndash20 minutes stirring every few minutes
4 Remove from heat Stir in basil and gnocchi Season with salt and pepper Top with parmesan if desired
To roast jalapenos Hold jalapeno with tongs over a gas burner flame until skin is blackened Or roast for 45 minutes at 350deg Let peppers sit 15 minutes then peel skin de-seed and mince
Baked Potato Doughnuts amp Apple Compote By Nicole Sandor
Potatoes are the stealth ingredient in this moist delicious doughnut Yields 12 doughnuts
DOUGHNUTS2 russet potatoesfrac12 teaspoon kosher salt1 cup all-purpose flour plus more for dusting1 cup whole-wheat flour1 teaspoon baking powderfrac14 teaspoon baking sodafrac12 teaspoon nutmeg1 teaspoon cinnamonfrac12 cup brown sugar3 tablespoons sugarfrac12 cup sour cream1 egg
1 Preheat oven to 350deg Line a baking sheet with parchment paper
2 In a medium pot boil potatoes with skins until fork-tender Drain excess water peel skins Mash the potatoes and let cool
3 In a medium bowl whisk together salt flours baking powder baking soda and spices
4 In a large bowl combine mashed potato sugars sour cream and egg
5 Add dry ingredients to potato mixture and beat until just incorporated Dough will be sticky Let dough rest for 10 minutes
6 Dust counter with all-purpose flour roll out dough to frac12-inch thickness Using a 3-inch circular cookie cutter punch holes from dough and line them up on parchment-lined baking sheet Take a 1-inch circular cookie cutter and punch holes in the dough center
7 Bake 12ndash13 minutes until donuts start to turn golden brown Remove from pan and cool on a rack Prepare topping
APPLE COMPOTE 2 tablespoons unsalted butter1 tablespoon brown sugar2 tablespoons agave nectar or honey2 cups apple juice1 apple diced in frac14-inch pieces1 tablespoon all-purpose flourWater as needed
1 In a small sauteacute pan melt butter and then add sugar creating a paste Add agave stir then add juice and apple Simmer 5 minutes
2 In a small bowl add water to flour a little at a time creating a slurry to prevent clumping
3 Slowly stir slurry into hot liquid cook until thickened Top doughnuts with compote
Optimum Wellness is excited to partner with Johnson amp Wales University Jorge de la Torre dean of culinary education at the Denver campus and a few of his star students developed these recipes Known as a recognized leader in culinary education JWU is changing the way the world eats For more information visit jwuedudenver
22 Winter 2016 Live Naturally
INT_129754_75265_Vans_Wellness_RESIZE_B_M_Ralphs_OLpdf 1 121415 1146 AM
reg trade copy 2015 Kashi Companytrade
Product selection varies by store
Italyrsquos never tasted so good
Briannascomcopy 2015 Del Sol Food Co Inc All rights reserved
OFF11$ any one (1) bottle of
Consumer Coupon void if transferred to any group fi rm or person prior to store redemption Coupon valid for items indicated any other use constitutes fraud may not be combined with any other offer One coupon per purchase of product(s) indicated Retailer This coupon will be redeemed for the face value plus 8cent handling provided terms of this offer have been complied with by the retailer and the consumer Any sales tax must be paid by the consumer Send to Del Sol Food Company Inmar dept 27271 1 Fawcett Dr Del Rio TX 78840 Cash Value 001cent Offer limited to one coupon per purchase of product(s) indicated Unauthorized reproduction prohibited Good only in the USA copy 2016 Del Sol Food Company Inc
EXPIRES041516
MANUFACTURERrsquoSCOUPON
Ingredients1 large homegrown tomato1 large avocado3-4 green onions chopped4 crispy bacon slices crumbled14 cup of sliced black olives14 cup of feta cheese (or cheese of your choice) BRIANNAS Italian Vinaigrette Dressing
Directions1 Slice tomato and arrange on a
plate in the shape of a star2 Slice avocado and place on top of
tomato slices3 Sprinkle onions olives and bacon
on top along with the cheese4 Drizzle desired amount of
BRIANNAS Italian Vinaigrette dressing on salad
5 Chill for 15 minutes - ENJOYServes 2
Italian Star SaladTry ThisTonight
69-0269-2015 Briannas Kroger live naturally-03Bindd 1 12415 605 PM
1 scoop Vega Protein amp Greens Vanilla
frac14 ndash frac12 cup unsweetened almond milk
1 cup frozen strawberries
frac12 frozen banana
2 Tbsp lemon juice
Blend an extra thick smoothie pour into bowl top with granola and fruit Enjoy with a spoon
Strawberry LemonSmoothie Bowl
ON ANY SMALL TUB OF VEGA PROTEIN amp GREENS
SAVE $5To Retailer Vega will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Vega Mandlik amp Rhodes PO Box 490 Dept 1215 Tecate CA 91980
To Consumer Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Coupon valid in-store only Only one coupon may be used on one tub per purchase One time use only Available in Ralphrsquos stores where Vega is sold Offer valid until 043016 ContactInquire within
MANUFACTURERrsquoS COUPON EXPIRES APRIL 30 2016
Eatmdashdonrsquot drinkmdashyour morning smoothie
DigiCodetrade Data FileACCOUNT 87272 MANDLIK RHODES INFORMATION SYSTEMS INCORDERED BY NICK ZAMUDIOPO NUMBER VEG 95554INVOICE NO 1508850( EPS via EMAIL )
Created on 12-1-15 at 151406by
SYMBOLOGY INCMaple Grove Minnesota 55369
763-315-8080
NOTICE This DigiCodetrade file is considered original artwork It must be inspected and approvedby the purchaser Use of this file confirms acceptance Any modification of this file through scalingor distortion is prohibited See back of the Symbology invoice for Limitation of Warranty
Encode 8110308387660009555435001100003160430SYMBOL HEIGHT 08576 NBAR 00104 BWA -0002095554 $5 off 1 any Vega Protein amp Greens tu
083876600-095554
livenaturallymagazinecom 25
AA
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BUY IT AMYrsquoS INDIAN DAL CURRIED LENTIL In Indian cuisine dal means lentils peas or beans In Amyrsquos dal yoursquoll find all three mung dal beans organic black mung lentils green lentils and split yellow peas all in a mild curry base
MAKE IT BUY IT
Souped UpWHEN THE TEMPERATURES DIP THERE IS NOTHING MORE COMFORTING THAN A WARM BOWL OF SOUP WHETHER FROM YOUR OWN KITCHEN OR PREMADE SPOONFUL BY SPOONFUL THESE HEARTY HEALTHY OPTIONS WILL TAKE THE CHILL OFF AND FILL YOUR BELLY TOO BY KIMBERLY LORD STEWART
Chicken Tikka Masala SoupMAKE IT We dare you not to say ldquoMmmmmrdquo after your first bite of this take on an Indian favorite Serve with whole-grain naan or flatbread Serves 6ndash8
DIRECTIONS1 Heat oil over low heat in a large soup pot Add
onions and peppers sauteacute 15ndash20 minutes until soft2 Turn up heat to medium add garam masala
and sauteacute for 2 minutes Add garlic and ginger Stir and sauteacute for 1 minute Add sweet potatoes tomatoes and half of the chicken stock Fill tomato can halfway with water swish to remove tomato clinging to the can and add to the pot
3 Bring to a simmer and cook on low for 30 minutes until sweet potatoes are soft
4 Add tikka masala sauce garbanzos remaining chicken stock cauliflower and roasted chicken Bring back to a simmer and cook for 10 minutes until cauliflower is cooked Season with salt and pepper serve with a dollop of yogurt for each bowl
INGREDIENTS2 tablespoons canola oil 1 onion diced1 red pepper cored and
cubed2 teaspoons garam masala
spice blend2 cloves garlic minced1-inch knob fresh ginger
peeled and minced1 garnet sweet potato
peeled and cubed1 yellow sweet potato
peeled and cubed1 (28-ounce) can crushed
tomatoes32 ounces chicken stock
divided1 (16-ounce) jar tikka
masala sauce (try Kroger Private Selection)
1 (15-ounce) can garbanzo beans drained
frac12 small cauliflower stems removed cut into small florets
frac12 roasted chicken meat pulled off the bone
Salt and pepper as desiredGreek yogurt for garnish
Artichoke Leek and Potato Soup with Crispy ProsciuttoMAKE IT This no-cream leek and potato soup will please all palates Serve with a crusty whole-grain baguette and a salad to complete the meal Serves 6
INGREDIENTS3 large leeks2 tablespoons canola oil2 celery stalks1 (14-ounce) water-packed canned
artichoke hearts drained and chopped2 cloves garlic peeled1 teaspoon dried thyme6 large red potatoes washed and cut into
quarters8 cups vegetable brothSalt and pepper to taste 3 ounces prosciutto (optional)
DIRECTIONS1 Fill a large bowl with warm water Slice hairy ends off
the leeks and thinly slice the root stopping at the dark-green tops Place leeks in the warm water let sit for 10 minutes stirring occasionally to loosen any dirt Drain and rinse twice
2 Heat oil over low heat in a large soup pot Add drained leeks and celery sauteacute for 20 minutes until soft Add drained artichokes garlic and thyme Raise heat to medium and sauteacute for 2ndash3 minutes Add potatoes and broth bring to a soft boil and cook until potatoes are soft
3 Remove soup from heat and let sit for 15 minutes to cool Puree soup in batches in a blender or food processor until smooth Return pureed vegetables to the pot season with salt and pepper
4 For optional garnish place prosciutto on a parchment-lined baking sheet Place in a 375deg oven for about 5 minutes until crisp Serve on top of each bowl of soup
BUY IT IMAGINE ORGANIC CREAMY POTATO LEEK SOUPThis potato and leek soup is light and creamy with leeks onions potatoes and roasted garlic A blend of organic spices add an extra touch of flavor
eat MAKE IT BUY IT
26 Winter 2016 Live Naturally
BUY IT PACIFIC VEGETABLE LENTIL amp ROASTED RED PEPPER SOUPA combination of tender lentils fire-roasted peppers ripe tomatoes and black beans make this a hearty delicious soup loaded with fiber and protein
Cashew Butternut Squash Soup with Spiced MarshmallowsMAKE IT Warm baking spices give this otherwise traditional winter soup an added blanket of warmth The marshmallow garnish is optional but itrsquos a fun way to get your kids to eat their vegetables Serves 4ndash6
INGREDIENTS3 tablespoons extra-virgin
olive oil1 onion chopped1 carrot chopped1 celery stalk diced1 large shallot diced1 Honeycrisp apple peeled
cored and choppedfrac14 teaspoon ground cuminfrac14 teaspoon ground ginger1frasl8 teaspoon ground nutmeg1 medium butternut squash
peeled and cubed
frac12 cup raw cashews32 ounces vegetable stockfrac34 cup light canned coconut
milk6 large marshmallows one
per person cut in half to make two flat disks sprinkle each cut side with a light dusting of cayenne or cinnamon (optional)
DIRECTIONS1 Add olive oil to large soup pot on
medium heat Add onion carrot celery shallot and apple Sauteacute until golden brown about 10 minutes
2 Add cumin ginger and nutmeg Sauteacute for 3 minutes
3 Add squash cashews and stock Bring to a low boil and simmer until squash is soft
4 Let soup cool for about 30 minutes (or refrigerate)
5 Transfer soup in batches to a blender Puree each batch until smooth and return to pot Add coconut milk to thin out soup Reheat
6 Place spiced marshmallows in the bottom of each bowl and pour in the soup The heat will melt the marshmallows as they float to the top
AA
RO
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LE
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livenaturallymagazinecom 27
AA
RO
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OLU
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5)
ST
YLE
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IC L
ESK
OV
AR
eat
Salad in Winter JUST BECAUSE THE WEATHER IS COLD IS NO REASON TO LET YOUR SALAD RECIPES HIBERNATE BY KIMBERLY LORD STEWART
HEALTHY KITCHEN
Grilled Mediterranean Caesar with Capers and Sun-Dried Tomatoes Pair this eggless Caesar salad with grilled salmon or steak and yoursquoll have an elegant meal in less than 30 minutes No yolk Serves 4
2 organic whole romaine hearts cut lengthwise
2 pounds salmon or flank steak
4 tablespoons capers16 sun-dried tomatoes (oil-
packed) drained and thinly sliced
sup1frasl₈ red onion thinly sliced 1 lemon cut into quarters
DRESSING1 garlic clove crushed1 tablespoon lemon juicesup1frasl₃ cup plain 2 Greek yogurt1 teaspoon Dijon mustard1 teaspoon Worcestershire
sauce1 tablespoon white wine
vinegar frac12 cup grated Parmesan
cheese divided frac14ndashfrac12 cup extra-virgin olive
oilSalt and pepper to taste
1 Prepare dressing Place garlic lemon juice yogurt mustard Worcestershire sauce and white wine vinegar in a blender or small food processor Process until smooth Add half the cheese and pulse until mixed in Start with frac14 cup olive oil and puree until smooth Add more if necessary to thin out dressing Season with salt and pepper to taste
2 Brush cut lettuce halves and fish or steak on both sides with dressing
3 Grill salmon or steak on an outside grill or in a hot skillet on your stovetop to desired internal temperature During the last 2 minutes of grilling place the lettuce cut side down on the grill or in another skillet grill until lightly browned
4 Place lettuce on a plate grilled side up Garnish with capers sun-dried tomatoes and red onion Serve with the meat or fish Drizzle both with the remaining dressing Serve with extra lemon
Thai Glass Noodle and Edamame SaladThese noodles go by different namesmdashglass vermicelli rice cellophane or rice stick noodles No matter the name rice noodles are a fun way to get kids to eat their vegetables Serves 4
2 cups frozen shelled edamame1 (8-ounce) package glass rice noodles2 cups finely shredded purple cabbage1 tablespoon sesame oil1 cup sugar peas or snow peas sliced1 cup shredded carrots1 red pepper thinly sliced13 cucumber cut in half down the middle
sliced into moons2 green onions thinly sliced frac12 bunch cilantro chopped12 cup roasted peanuts chopped2 cups cooked chicken breast shredded
DRESSING2 tablespoons sweet chili sauce 2 tablespoons rice vinegar1 lime juiced2 tablespoons soy saucefrac12 teaspoon ground ginger 4 tablespoons peanut butterWater Sriracha sauce to taste
1 Bring a large pot of water to a boil Add the edamame and stir When the water returns to a boil add the noodles Remove from the heat and let sit for 6 minutes Add cabbage to noodles and hot water to soften Stir and let sit for 2 minutes Immediately drain in a colander and pat dry with a towel
2 Place in a serving bowl and add sesame oil Toss lightly to coat the noodles and vegetables
3 Add remaining vegetables cilantro peanuts and chicken
4 Whisk dressing ingredients If too thick add a little water to thin it out Season with Sriracha sauce as desired
5 Dress salad and stir gently to coat well
Greens are good but think about adding more color to your plate with red leaf
lettuce red radicchio and shredded purple
cabbage
28 Winter 2016 Live Naturally
Roasted Root Vegetables with Arugula Oven-roasting brings out the sweetness in winter vegetables Any winter vegetables will do so experiment with your favorites Try to cut all of the vegetables the same size so they cook evenly Serves 4
1 parsnip peeled cut lengthwise into quarters and again in 2-inch bars
2 carrots peeled cut like the parsnip 1 sweet potato peeled cut into 2-inch
pieces1 onion peeled cut into eighths 1 bunch small beets (any color) peeled
cut into eighths 2 apples peeled cut into eighths sup1frasl₃ cup extra-virgin olive oil2 teaspoons dried thymeKosher salt and pepper to taste4ndash5 cups arugula 3 ounces strong blue cheese
DRESSINGfrac14 cup apple cider vinegarfrac34 cup extra-virgin olive oil 2 tablespoons maple syrup sup1frasl₈ teaspoon dried mustard (or frac12
teaspoon Dijon mustard) Salt and pepper to taste
1 Preheat oven to 425deg Line a large baking sheet with parchment paper Place vegetables and apples in a single layer on baking sheet Drizzle with oil and season with thyme Stir to coat well Season with salt and pepper
2 Bake for 30ndash40 minutes until vegetables are tender
3 Remove from oven and transfer to a cool baking sheet Refrigerate to bring to room temperature (about 15 minutes)
4 Whisk dressing ingredients together 5 Divide arugula on salad plates Top
with roasted vegetables and blue cheese Spoon dressing over salad and serve
Pink Shrimp and Citrus Medallion SaladAfter one bite of this seaside main-dish salad yoursquoll forget itrsquos winter Serves 4
1 large head butter lettuce washed dried torn into bite-size pieces
2 bunches baby bok choy washed torn into bite-size pieces
4 fresh mint sprigs divided 5 fresh dill stems divided2 naval or blood oranges2 pink grapefruitssup1frasl₃ English cucumber thinly sliced1 ripe avocado pitted peeled cut
into 8 segments1frac12 pounds cooked peeled shrimp
DRESSINGfrac12 cup avocado oil1 lemon juiced1 tablespoon white wine vinegar2 teaspoons agaveSalt and pepper to taste
1 Gently toss lettuce and bok choy in a bowl Set aside
2 Remove mint leaves from the stems Sprinkle half on the salad Chop the rest and set aside Chop the dill leaves put half on the salad Set the rest aside
3 Cut away the peel and white pith from the oranges and grapefruits Cut out the segments set aside Reserve the orange and grapefruit membrane insides
4 Squeeze the juice from what is left of the orange and grapefruit insides into a small bowl Add avocado oil lemon juice vinegar agave and reserved mint and dill Whisk and season with salt and pepper
5 Retoss the salad and place greens on dinner plates Top each with cucumbers avocado citrus segments and shrimp Dress and serve
Remember oil and water donrsquot mix
Lettuce greens need to be dried well so the dressing wonrsquot
slide off
livenaturallymagazinecom 29
B y now yoursquove seen the headlines Cocoa is good for you
Deep within that scrumptious chocolate bar or frothing cup of hot cocoa rest power-ful bioactive compounds called flavanols
(also present in berries tea and wine) linked to everything from preventing heart attacks and dementia to stabilizing blood sugar and boosting sports perfor-mance But before you sink your teeth into another candy bar consider this To get enough cocoa flavanols (600 to 750 mg daily) to prompt such probable health benefits yoursquod have to eat as much as 1000 calories of dark chocolate or many thousands of calories of sugar-and-fat-loaded milk chocolate each day
ldquoThe evidence is very promising that cocoa flavanols could reduce risk of heart disease and other disordersrdquo notes cocoa researcher JoAnn Manson MD chief of the
Division of Preventive Medicine at Brigham and Womenrsquos Hospital in Boston ldquoBut we wouldnrsquot recommend trying to obtain large quantities by simply eating more chocolate The added calorie intake would be too highrdquo
Instead she and other nutrition experts suggest this Try to consume cocoa in as pure a state as possiblemdashas unsweetened cocoa powder cacao nibs or sparing amounts of high-quality dark chocolatemdashand incorporate its earthy savory taste into a variety of meals
ldquoWe are talking about a nutrient-dense phytochemical-rich food that can be eaten in breakfasts desserts and every way in betweenrdquo says registered dietitian Matt Ruscigno coauthor of Superfoods for Life Cacao (Fair Winds 2014) a cookbook that features everything from smoothies to sandwiches quinoa and lasagna ldquoToday in the Western world it has unfortunately become mostly just a candy bar But it has so much more to offerrdquo Ruscigno says
FOR THE LOVE
OF COCOA
HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT OVERDOSING ON SWEETS
BY LISA MARSHALL
30 Winter 2016 Live Naturally
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livenaturallymagazinecom 31
FROM BITTER BEAN TO SINFUL BARAs far back as 3000 BC chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao aka cocoa tree to make a fermented alcoholic drink says Santa Fendashbased chocolate historian Mark Sciscenti By around 2000 BC residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency Mayans and Aztecs dried and roasted the beans mixed them into a paste with cornmeal and spices and crumbled them into water for an ancient often cold chocolate beverage reserved for religious ceremonies medicinal treatments and elite treats ldquoIts consumption was pretty much the exclusive right of the rulers the priests and the warriorsrdquo Sciscenti says
Notably absent was sugar leaving those early cocoa drinks with a bitter taste Only in the late 1500s when cacao beans made their way to Spain did people start adding mild sweeteners By the 1700smdashafter the French and Italians piled on a little more sugarmdashhot chocolate had become a European luxury item lauded for its energy-
boosting and aphrodisiac properties It would take another century until in the mid-1800s inventor Joseph Fry developed the first chocolate bar
Today according to market research firm Mintel the average American eats about 95 pounds of chocolate each yearmdashthe vast majority of it milk chocolate Thatrsquos too bad says Sciscenti because all of that added milk and sugar negates many of the health benefits that come from cocoa
The good news Traditional uses of cocoa have been enjoying a renaissance with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats
ldquoI love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it hasrdquo says registered dietitian and chef Sara Haas ldquoIt makes a great platform for savory recipes and adds interest to dishes (like beef chicken or duck) that are otherwise a little one-noterdquo
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FOR THE LOVE OF COCOA
GLOSSARY COCOA VS CACAOCACAO BEANS The dried fatty seed of the fruit of the Theobroma cacao tree Some vegans and raw foodists eat them raw for snacks but they are very bitter If you are expecting a ldquochocolaterdquo taste yoursquore in for a surprise
CACAO NIBS Cracked shelled cacao beans usually roasted but sometimes available raw Have a bitter taste like cacao beans None of the inherent cocoa butter has been removed so they are high in good fat
CACAO POWDER Not to be confused with cocoa powder cacao powder is made from grinding down the shelled cacao bean Sometimes raw sometimes roasted Unlike cocoa powder in which the cocoa butter has been removed it is high in fat and has a full-bodied texture
COCOA LIQUOR The paste made from ground roasted shelled and fermented cacao beans This is what is referred to as ldquopercent cacaordquo on food packaging
COCOA BUTTER When cocoa liquor is pressed and the cocoa solids are removed slightly more than half of the remaining product is the cacao fat or cocoa butter It is 100 percent fat and is used in foods and cosmetics
COCOA POWDER What is left after the cocoa butter has been removed from the liquor Cocoa powder is one of the most recognized and used forms of cacao
CHOCOLATE Cocoa liquor plus cocoa butter plus sugar The percentage of cocoa liquor in chocolate determines how ldquodarkrdquo it is (Milk chocolate which also includes milk products typically contains around 10ndash12 percent cocoa liquor White chocolate contains about 20 cocoa butter plus sugar and dairy ingredients Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients)
32 Winter 2016 Live Naturally
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AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings
frac12 cup raw cacao powder or nibs
3 cups water1 teaspoon fresh or dried
minced chili pepper or to taste
1 cinnamon stick crushedPinch of salt1 vanilla bean
1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor
2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm
CREDIT SUPERFOODS FOR LIFE
CACAO BY MATT RUSCIGNO RECIPE
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best
200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)
livenaturallymagazinecom 33
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RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
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livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
SHU
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(4
)
Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
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40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
de
8110
1001
7077
0000
1231
0014
0100
SYM
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YOGA JOURNALMARCH 2015
PAGE 1Full Page
Trim Size 8375 x 10875rdquoLive Area 7625 x 10125rdquoBleed Area 8625 x 11125rdquo
Layout 12315
FontsGothamHelveticaLouisiana
ImagesYoga Woman on Paddle BoardFotosearch k15671603Royalty Free $9900Purchased by TA 121214
Products57415
ColorsCMYK
Printed 100
30Possibility
40NaturalAbility
30Flexibility
You look good you feel good and with a Balance Barreg yoursquore ready for anything Balance Barreg comes in avariety of delicious fl avors with the perfect 40-30-30 nutritional balance to give you lasting energy for all your daily adventures So live life to the fullest today and get ready to love tomorrow
Lifersquos Better with Balance
copy2015 Balance Bar Company 798415BB-GGwwwBalancecom
798415-BB-ADindd 1 121015 1010 AM
SHU
TT
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STO
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(LE
FT 2
)
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
TRY THISSIMPLE TRUTH ORGANIC
CINNAMON amp CRANBERRY
INSTANT CHIA OATMEAL
Donrsquot have time to cook up a pot of oatmeal No problem This 100 percent whole-grain cereal cooks up in minutes Just add hot water With 16 percent of daily fiber needs in each serving plus cranberries chia seeds and a touch of cinnamon itrsquos a tasty healthy and filling way to start the day
FOUND EXCLUSIVELY at King Soopers and City Market stores all Simple Truth products come with a guarantee called ldquoFree From 101rdquo ensuring that they donrsquot contain any of 101 artificial ingredients such as aspartame calcium bromate or azodicarbonamide (see 9 below) View the full list at simpletruthcom
101 INGREDIENTS YOU WONrsquoT FIND IN SIMPLE TRUTH9 AZODICARBONAMIDE
Say this chemicalrsquos name 10
times fast Most often found in
commercially baked bread to
whiten flour and maintain bread
texture azodicarbonamide is
also a common ldquoingredientrdquo in
yoga mats and shoe rubber
Although the FDA considers small
amounts safemdashthe allowable
level is 45 parts per million in
doughmdashazodicarbonamide has
been linked to respiratory issues
allergies and asthma
FREE FROM 101Trend WatchFOOD NEWS THATrsquoS GOOD TO KNOW
A SEA OF SEAWEEDIt has grown well beyond sushi Seaweed is going mainstream in many more forms seaweed snacks seaweed chips seaweed crackers Whatrsquos the buzz This dark-green superfood is a low-calorie source of protein and fiber is richer in trace minerals and vitamins than kale and contains all kinds of goodness including vitamin C iodine and antiviral antibacterial and anti-inflammatory properties
PALEO + VEGAN = PEGANA compromise between two popular dietsmdashpaleo (meats nuts fish vegetables) and vegan (fruits vegetables grains)mdashthe ldquopeganrdquo diet allows for 75 percent fruits and vegetables with the other 25 percent filled with organic animal protein healthy whole grains lentils and high-quality fats such as nuts coconut and avocados So whatrsquos the benefit Peganism has the potential to lower cholesterol and decrease diabetes risk according to experts like Mark Hyman MD author of 10-Day Detox Diet Cookbook
TWO REASONS TO EAT FERMENTED FOOD
1 Foods with live culturesmdashaka fermented foodsmdashencourage good bacteria in your
tummy Foods like yogurt sauerkraut tempeh miso and kimchi and drinks like kombucha contain naturally occurring probiotics which encourage growth of good bacteria to keep your gut happy
2 A recent psychological study suggests that probiotics in fermented foods can ease social
anxiety How More good bacteria in your belly mean less irritation and inflammation so your tummy feels better your mood is better and you experience less anxiety stress and depression
$250ndash$500 million in sales2014 newhope360com
25animal protein whole grains amp
healthy fats
75plants
Kimchi is a fermented Korean dish
made with vegetables and spices
8 Winter 2016 Live Naturally
SHU
TT
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STO
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(T
OP
) C
OO
KIE
AN
DK
AT
EC
OM
International Year of PulsesPLEDGE YOUR ALLEGIANCE TO THESE VERSATILE SUPERFOODS
1 large head of cauliflower sliced into bite-sized florets
3ndash4 tablespoons olive oil dividedSalt and freshly ground black
pepper to taste1 cup chopped yellow or white
onion2 large garlic cloves pressed or
minced2 tablespoons tomato pastefrac12 teaspoon ground cuminfrac12 teaspoon chili powderfrac34 cup brown lentils picked over for
debris and rinsed2 cups vegetable broth or water8 corn tortillasfrac12 cup packed fresh cilantro leaves
CHIPOTLE SAUCEsup1frasl₃ cup mayonnaise2 tablespoons lime juice2ndash3 tablespoons adobo sauce
(from a can of chipotle peppers) or chipotle hot sauce to taste
Salt and freshly ground black pepper to taste
1 Preheat oven to 425deg Toss cauliflower with 2ndash3 tablespoons olive oil Season with salt and pepper and arrange in a single layer on a large baking sheet Roast 30ndash35 minutes tossing halfway until florets are deeply golden on the edges
2 Warm 1 tablespoon olive oil in a medium-sized pot over medium heat Sauteacute onion and garlic with a dash of salt for 5 minutes until onions are softened and translucent Add tomato paste cumin and chili powder and sauteacute for another minute stirring constantly Add lentils and vegetable broth or water Raise heat and bring mixture to a gentle simmer Cook uncovered for 20ndash35 minutes
until the lentils are tender Reduce heat as necessary to maintain a gentle simmer When ready to assemble tacos drain off any excess liquid then cover and set aside
3 To prepare chipotle sauce whisk together all ingredients and set aside
4 To assemble tacos warm tortillas individually in a pan over medium heat Top each tortilla with lentils cauliflower a drizzle of chipotle sauce and a generous sprinkle of chopped cilantro
Recipe by Cookie and Kate blog courtesy of USA Dry Pea
and Lentil Council
THE UNITED NATIONS has declared 2016 to be the International Year of Pulses The moniker ldquopulsesrdquo refers to the edible dried seeds of legumesmdashdry peas beans lentils and chickpeas Pulses are good sources of protein fiber minerals and antioxidants and they play an important role in health sustainability and food security around the world
Beginning this month consider taking the ldquoPulse Pledgerdquo and commit to eating pulses in any form at least once a week throughout 2016 By taking the pledge at pulsepledgecom you will gain access to tasty recipes meal plans and more Herersquos an easy way to start
Roasted Cauliflower and Seasoned Lentil TacosMakes 8 tacos
livenaturallymagazinecom 9
ILLU
STR
AT
ION
S B
Y G
EO
RG
E R
ET
SEC
K
Cut Above the RestA SIMPLE KNIFE TECHNIQUE FOR SAFE SLICING
FLIP ON A COOKING SHOW and yoursquoll see TV chefs wielding sharp shiny knives chopping foods at lightning speed Knowing good knife skills makes meal prep faster more enjoyablemdashand safer ldquoTherersquos a good reason why the very first class any culinary student takes is knife workrdquo says J Kenji Loacutepez-Alt managing culinary director of Serious Eats and author of The Food Lab Better Home Cooking Through Science (WW Norton 2015) ldquoCooking without mastering the basic strokes is like trying to run without knowing how to tie your shoesrdquo
HOW TO HOLD A KNIFE
The first step to good knife skills is properly gripping
your knife You can hold a knife in a Handle Grip
with all your fingers behind the bolster (the junction
between the knife blade and handle) Or try the
Blade Grip Rest your thumb and forefinger in front
of the bolster directly on the blade This grip might
take practice but it can offer better control and
balance when slicing and chopping
THE SLICE
CREATE a flat stable surface for your food to rest
on by slicing it in half or slicing off a thin section
of its face Hold the food steady with your non-
knife hand curling your fingers into a claw
HOLD THE TIP of the blade against the cutting
board with the knife angled upward the flat
side resting against your knuckles With the
blade tip in constant contact with the cutting
board pull the knife backward slightly until the
blade slices into the food
CONTINUE by pressing downward and forward
using the full length of the blade to slice through
your food Repeat using a circular motion and
keeping the blade tip against the board at all
times Use your ldquoclawedrdquo fingers to slowly push
the food for each slice
Keep the blade tip in constant contact with the cutting board while slicing
Hold food steady curling your fingers into a claw
HANDLE GRIP
BLADE GRIP
Bolster
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
10 Winter 2016 Live Naturally
SHU
TT
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CK
Cooking in Cast Iron4 REASONS TO USE THIS STURDY COOKWARE
3
HOLDS HEATMade of dense metal cast iron heats slowly and then holds its heat so food cooks quickly and evenly
4
IS VERSATILE Cast iron is oven-safe so cook in it on your stovetop or use for baking such as cornbread
1
LASTS FOR DECADESCast-iron pans are durable if well cared for Itrsquos best to clean your pan right after use Wash by hand with a bit of soap and sponge or stiff brush Rinse and dry the pan over low heat on the stovetop
2
HAS HEALTH BENEFITSIf your cast-iron pan is well seasoned you can cook with less oil because the pan is already coated You also get a bit of iron in your food from the pan
GOT RUST Remove it with a potato Cut a potato in half dip cut end in mild dish soap or baking soda and rub firmly over rusted area Repeat until removed then rinse and dry thoroughly
TO SEASON CAST IRON Heat oven to 350deg After washing and drying the pan use a cloth or paper towel to apply a thin coat of cooking oil (vegetable olive coconut or flaxseed work well) to the inside and outside of the pan Place pan upside down on ovenrsquos center rack with aluminum foil underneath to catch any drips Bake for an hour
Kellogg
SAVE $ 001on any TWO
Kashi reg products (52 oz or Larger Any Flavor Mix or Match)
Offer excludes single-serve
CONSUMER Limit ONE coupon per purchase of product indicated Limit of FOUR like coupons in same shopping trip Consumer pays sales tax Coupon may not be bought reproduced transferred or sold No cash value NO CASH BACK Void where taxed restricted or prohibitedRETAILER We will redeem this coupon in accordance with our redemption policy copies available upon request Cash Value 1100cent Void where prohibited taxed or restricted by law Mail Coupons to KASHI COMPANY PO BOX 880299 EL PASO TX 88588-0299reg trade copy 2015 Kashi Company62004342
MANUFACTURER COUPON EXPIRES APRIL 30 2016
Offer excludes single-serve
Limit ONE coupon per purchase of product indicated Limit of FOUR
trade
Pepitas
Red Beans
Pea Crisps
Sorghum
reg trade copy 2015 Kashi Company 2015 Kashi Company
GLUTENFREE VEGAN
trade
NEW
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
SHU
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(6
)
Food Combos for Healthier SkinTRY ONE OR ALL OF THESE THREE FOOD PAIRINGS BY KELLEE KATAGI
EXPERTSmdashALONG WITH MANY AN ACNE-RIDDEN teenagermdashhave long known that the health of your skin has a lot to do with what you eat (or donrsquot eat) What hasnrsquot always been clear is that many nutrients are more potent for skin quality
when combined or balanced with other key nutrients Wersquove used insight from Oregon State Universityrsquos Linus Pauling Institute a nutrition-research heavyweight to develop three synergistic food pairings that deliver powerful benefits for robust beautiful skin
KALE SALAD TOPPED WITH SUNFLOWER SEEDS
NUTRIENT PAIRING Vitamins C and E
WHAT YOU GET 1 cup of chopped kale
contains 107 percent of a womanrsquos daily
vitamin C requirements (89 percent of a
manrsquos) 1 ounce of sunflower seeds (a little
more than a frac14 cup) provides nearly half the
daily requirement of vitamin E
WHY IT MATTERS Vitamins C and E are
both antioxidants that protect skin against the
damaging effects of oxygen and light and
help prevent dry skin C also helps synthesize
collagen which sustains skin structure and
helps replace dead skin cells Often E gets
oxidized and needs help to restore itself says
Linus Pauling research associate Alexander
Michels He contends that C is perfectly
suited for the job which makes the nutrients
more effective when eaten together
PREP TIP Sprinkle the seeds liberally on your
salad for maximum effect
STRAWBERRY-ALMOND MILK SMOOTHIE
NUTRIENT PAIRING Vitamins C and E
WHAT YOU GET 1 cup of pureed strawberries
delivers about 180 percent of a womanrsquos daily
requirement of vitamin C (150 percent for a
man) 1 cup of almond milk contains nearly
half your vitamin E requirements
WHY IT MATTERS Studies reveal that 40
percent of US adults donrsquot meet daily vitamin
C needs and a whopping 90-plus percent
donrsquot get enough E Thatrsquos partly because
the synthesized form of E found in many
supplements doesnrsquot contribute to vitamin E
levels in the body (the same doesnrsquot hold true
for other vitamins)
PREP TIP Blend 2 cups of almond milk 1 cup
of frozen strawberries a frozen banana and
a few drops of vanilla extract add sweetener
to taste
WALNUT-ENCRUSTED SALMON
NUTRIENT PAIRING Omega-6 and omega-3
fatty acids plus vitamin D
WHAT YOU GET A 3-ounce salmon fillet
offers roughly 200 percent of your daily
D along with 2000ndash3000 milligrams of
essential fatty acids walnuts contain high
levels of both omega-6 and omega-3 fatty
acids
WHY IT MATTERS A good balance of
omega-6 and omega-3 fatty acids can keep
skin moist and supple as well as aid skinrsquos
immune and inflammatory responses Vitamin
D may help skin develop and mature Michels
says and eating D along with fat ramps up
your bodyrsquos ability to absorb it
PREP TIP Preheat oven to 375deg Mix 1
tablespoon honey 1 tablespoon Dijon
mustard and salt and pepper to taste Brush
mixture over four 6-ounce salmon fillets
Then press top of fillets into a plate covered
with 12 cup of finely chopped raw walnuts
coating evenly Bake for 10ndash12 minutes in a
greased baking dish
+ + +
12 Winter 2016 Live Naturally
The Sunshine VitaminHOW TO GET ENOUGH VITAMIN DmdashSUN OR NO SUN
THE FACTS ARE SIMPLE We need vitamin D This health hero wards off both minor and major diseases like cancer and diabetes by strengthening your immune system It also keeps bones and teeth strong by enabling calcium absorption and regulates blood pressure The sun is our primary source of D but studies show that even in sunny months a majority of Americans likely arenrsquot
getting recommended levels (a minimum of 600 IU daily for most people) Food sources are scarce so you have to be strategic to get enough Here are your best bets from three different foods If you have an aversion to these consider taking a D3 or cod liver oil supplement Check with the nutrition expert in your local store for suggestions
Fish Fatty fish especially
swordfish and
salmon is by far the
best food source for
vitamin D 3 ounces
of swordfish delivers
about 560 IU nearly
your full daily D
quota The same portion of sockeye salmon
contains about 450 IU with canned tuna
coming in at 150 IU Vitamin D gets stored in
your bodyrsquos fat so you donrsquot have to eat fish
daily aim for about 6 ounces two or three
times per week
Fortified dairy
In the 1930s
US milk
manufacturers
began adding
vitamin D to milk
to reduce the
occurrence of
rickets a bone
disease It worked and fortification is
common to this day with 1 cup of fortified
milk providing about one-fifth of your daily
needs Opt for full-fat dairy D is
fat soluble so the fat greatly improves
vitamin absorption
Mushrooms
Who knew that
mushrooms and
humans had
something in
common We both
manufacture vitamin
D when wersquore in
the sun If you can
find a way to expose mushrooms to midday
sunlightmdasheven winter sun is adequate studies
showmdashfor one to six hours their vitamin D
levels can shoot up to 25ndash100 percent of your
daily needs per cup (depending on mushroom
species and length of time in the sun) mdashKK
䄀瘀愀椀氀愀戀氀攀 椀渀 猀攀氀攀挀琀 猀琀漀爀攀猀
洀漀爀攀 瀀爀漀琀攀椀渀 琀栀愀渀 猀甀最愀爀 瀀攀爀 挀甀瀀
䘀漀爀 洀漀爀攀 椀渀昀漀爀洀愀琀椀漀渀 愀渀搀 爀攀挀椀瀀攀猀Ⰰ
瘀椀猀椀琀 猀椀最最椀猀搀愀椀爀礀挀漀洀
14 Winter 2016 Live Naturally
SIMPLE TRUTHSbegin
SHU
TT
ER
STO
CK
Beets can lower your blood pressure thanks to naturally occurring nitrates that your body converts into the nitric oxide needed to enhance blood flow
Donrsquot discard the greens Beet greens are full of iron which helps your body produce oxygen-carrying red blood cells Rinse and chop the greens and then flash-sauteacute them in coconut oil with minced garlic
Beets can be eaten raw Brighten up a salad by shredding beets and tossing them with sunflower seeds avocado and greens A simple balsamic vinaigrette is this dishrsquos best complement
Planning a cleanse Put beets on the menu These root vegetables help purify your blood while acting as a tonic for your liver
Get the most nutritional value out of beets by leaving the skins on Just be sure to scrub them well
Easy Beet-Coconut SoupServes 6
frac14 yellow onion diced
2 cloves garlic finely chopped
2 tablespoons coconut oil
4 large beets diced
3ndash4 cups vegetable stock
1ndash2 (15-ounce) cans coconut milk
Fresh herbs like dill basil or parsley for garnish
In a saucepan sauteacute garlic and onion until translucent Add beets and sauteacute for about 7 minutes then add enough vegetable stock to cover beets Simmer covered until beets are soft Cool the mixture slightly then puree in a blender or food processor Return puree to low heat add coconut milk and stir until blended and warmed Garnish with herbs
Recipe and some nutritional facts provided by Sue Van Raes a licensed
holistic nutritionist
Meet the BeetYOUrsquoLL BE GLAD YOU MADE THE ACQUAINTANCE OF THIS NUTRIENT-RICH TREASURE BY BLAIR YOUNG
enjoylifefoodscomtothefullest
Find us in the
Gluten-Free aisle
with our whole family of free-from products - from soft baked cookies to oh-so-satisfying chewy bars Every product
is free-from the top 8 allergens so all you have to worry about is grabbing the last Snickerdoodle before your son gets to it
Enjoy your moment to the fullest
Free-Fromwheat dairy peanuts tree nuts egg soyfish amp shellfish
PRODUCT VARIETY VARIES BY STORE
yourARMINGwithDESK DRAWER
Snacks
3 orsquoclock CravingCrispy Crunchyfor
a
gluten-freeSolution to that
SNACK SMARTbegin
As the first meal of the day breakfast provides you with nutrients that lead to better concentration and more energy so
you can perform your best Itrsquos a must for kids too A research review in Frontiers in Human Neuroscience found strong evidence that regular
breakfasts improved both behavior and academic performance in schoolchildren
Raise the Breakfast BarDONrsquoT HAVE TIME TO SIT DOWN FOR BREAKFAST GRAB A BAR AND GO BY REBECCA HEATON
GETTING READY IN THE MORNING isnrsquot always easy particularly if yoursquore also trying to get family members out the door to work or school If you have to eat on the go put a fast and healthy spin on breakfast with these tasty portable bar options
KASHI TRAIL MIX CHEWY GRANOLA BARIn Japanese kashi means
ldquoenergyrdquo And thatrsquos what
you get from this tasty
granola bar Each bar
serves up 11 grams of
whole grains and has a
nice crunchy yet chewy
texture thanks to a
blend of energy-inducing
roasted whole almonds
sunflower seeds sun-dried
cranberries and raisins
NUTRITION DEETS
Calories 140
Fiber 4 grams
Protein 6 grams
Sugars 6 grams
LARABAR BANANA BREAD BARWith three ingredientsmdash
bananas dates and
almondsmdashit doesnrsquot get
more simple and pure
than this Along with being
gluten-free soy-free
dairy-free kosher and
vegan this bar delivers 20
percent of your daily fiber
and 12 percent of your
daily potassium needs A
nutritious take on morning
banana ldquobreadrdquo for sure
NUTRITION DEETS
Calories 230
Fiber 5 grams
Protein 6 grams
Sugars 20 grams
16 Winter 2016 Live Naturally
CLIF CRUNCHY PEANUT BUTTER BARLoaded with organic oats
and peanut butter plus
11 vitamins and minerals
this bar is full of energy
and goodness Numbers
we approve 22 percent
of your protein RDA 20
percent of your daily
calcium plus healthy
doses of essential minerals
like phosphorous (25
percent) and magnesium
(25 percent) And it tastes
great too
NUTRITION DEETS
Calories 260
Fiber 4 grams
Protein 11 grams
Sugars 20 grams
BALANCE BAR YOGURT HONEY PEANUT When you need protein
reach for this honey and
peanut bar dressed in
creamy yogurt It provides
30 percent of your daily
protein needs to keep
you fueled and energized
throughout the morning
Itrsquos also an excellent
source of healthy
antioxidants including
vitamins A C and E Best
of all It tastes like peanut
butter fudge
NUTRITION DEETS
Calories 200
Fiber 1 gram
Protein 15 grams
Sugars 18 grams
CASCADIAN FARM ORGANIC CHOCOLATE CHIP CHEWY GRANOLA BARKnown for its array
of healthy morning
cereals Cascadian
Farm has taken some
of its best ingredients
and formed them into
a delicious chewy
granola bar USDA-
certified organic this
bar has 8 grams of
whole grains plus
semisweet chocolate
chips to satisfy your
morning sweet tooth
NUTRITION DEETS
Calories 140
Fiber 1 gram
Protein 2 grams
Sugars 9 grams
LIVE KINDTM
healthy habits start here
KINDreg is a registered trademark of KIND Management Inc
DATE 93015 CLIENT POT TRIM SIZE 8 x 105 APPROVAL INITIALDATETIME APPROVAL INITIALDATETIME
FILE NAME POT150331 PURPLE POTATO AD PREPARED BY Jake LIVE SIZE -25 all 1 ART DIRECTOR 4 PROD MGR
PUBISSUE Kroger Retail DEC INTERNAL ROUND R1 BLEED SIZE +25 2 COPYWRITER 5 PROJ MGR
FILE TYPE INDD CC 2015 CLIENT ROUND R1 LASER SCALE 100 3 COPYEDITOR 6 ACCOUNT MGR
NOTES
of the world
e 9 B E HO L D
of the world
e French ied em ied em ied em
e Irish ied em
e Irish ied em
boiled em em em
9B E HO L D
copy 2
015
Un
ited
Sta
tes
Po
tato
Bo
ard
A
ll ri
gh
ts r
ese
rved
copy
20
15 U
nit
ed
Sta
tes
Po
tato
Bo
ard
A
ll ri
gh
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rved
Get potatoes in the produce department to make Rainbow Potato Pancakes and thousands of other incredible dishesand thousands of other incredible dishes
AA
RO
N C
OLU
SSI
ST
YLE
ER
IC L
ESK
OV
AR
eatHot Potato
WHETHER YOU LIKE rsquoEM MASHED BAKED BOILED ROASTED OR GRILLED THESE POPULAR VERSATILE
VEGETABLES ARE SURPRISINGLY PACKED WITH POWER AND NUTRITION
RUSSETSMost widely used in the United States brown-skinned russets have a mild earthy flavor with a bit of sweetness A favorite use is baking resulting in a light fluffy center surrounded by a crispy roasted skin Russets are also good for mashed potatoes and pan-fried potatoes
WHITESMashing is a common use for these subtly sweet creamy all-purpose potatoes Their skin is so delicate you donrsquot even need to peel them even when mashing Also try grilling whites (whole or thickly sliced) to bring out a more full-bodied flavor or use them in soups or stews as they hold their shape well when tender
PURPLESBLUESWith a rich vibrant color and distinctively nutty taste cooked purples and blues are a great fit for potato salads as well as green salads Their moist firm flesh retains its shape and ranges from purple to lavender to almost white Theyrsquore delicious roasted but microwaving best preserves their color
REDSBecause their texture stays firm throughout the cooking process reds do well in soups and stews Keep the skin onmdashno need to peel themmdashto add color to any dish Slightly sweet with a smooth creamy always-tender texture reds are ideal for potato salads or creamy mashed potatoes
YELLOWSGrilling is a favorite use for yellows because it brings out their sweet caramelized flavor Plus the crispy golden skin enhances the dense buttery texture of the flesh This smooth texture also lends itself well to lighter versions of baked or roasted potatoes
livenaturallymagazinecom 19
AA
RO
N C
OLU
SSI
STY
LE E
RIC
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SKO
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eat
Potato Power THIS SEEMINGLY HUMBLE SOMETIMES MALIGNED VEGETABLE IS REALLY A SUPERFOOD IN DISGUISE
DISH IT UP
The Good Stuff in SpudsOne medium-sized potato (53 ounces with skin) contains
Vitamin C A whopping 45 percent of your daily value helps prevent cellular damage aids iron absorption and may help support the bodyrsquos immune system
Potassium More than any vegetable or fruit (10 percent of your daily needs) including bananas sweet potatoes and broccoli encourages normal heart rhythm fluid balance and muscle and nerve function
Fiber 8 percent of your daily requirements (with the potato skin) improves digestion cholesterol and blood sugar levels
Vitamin B6 10 percent of your daily value necessary for carbohydrate and protein metabolism
+ Just 110 calories and no fat
Causa Morada
Heirloom Potato Salad with Roasted Shallot Vinaigrette
Baked Potato Doughnuts amp Apple Compote
SHOPPING FOR TATERSWhen buying potatoes look for clean smooth and firm-textured
spuds with no cuts bruises or discoloration See green on the
skin This is buildup of a chemical called solanine a natural reaction to the potato being exposed to too
much light Solanine produces a bitter taste and if eaten in large
quantity can cause illness So cut away any green portions before
cooking and eating
20 Winter 2016 Live Naturally
Gnocchi amp Spicy Marinara Sauce
Potato facts and tips courtesy of the United States Potato Board Learn more about these super tubers at potatogoodnesscom
STEP 1 After kneading gnocchi dough and cutting into smaller pieces flour a fork and place a piece of dough on fork
HOW TO FORM A PERFECT GNOCCHI
STEP 2 Press gnocchi dough down on fork tines with your thumb
STEP 3 Roll piece of dough down the fork to make ridges Voilagrave yoursquove created a perfect gnocchi
Repeat with all pieces
TURN THE PAGE FOR
THE FULL RECIPE
PETITES AND FINGERLINGS
These bite-sized spuds are smaller versions of their full-
sized cousins and come in a wide range of skin and flesh colors
The difference Because of their smaller size their flavors are more
concentrated and they cook more quickly Both petites and fingerlings are excellent when
roasted or in potato salads
TO PEEL OR NOT TO PEEL
While the skin contains about half of the potatorsquos dietary
fiber the majority of nutrients are found within the potato
itself If peeling use a vegetable peeler or sharp paring knife and
keep the peeling very thin to preserve nutrients that are found
close to the skin Yoursquoll get the most nutrients however when potatoes are cooked and eaten
with the skin on
livenaturallymagazinecom 21
eat DISH IT UP
Heirloom Potato Salad with Roasted Shallot Vinaigrette By Jasmine Smith
With a rainbow of potato types this is a colorful side dish Serves 4
1frac12 pounds petite red white and purple potatoes washed unpeeled and quartered
3 garlic cloves mincedfrac34 cup canola oil plus 2 tablespoons divided 2 shallots unpeeled frac14 cup red wine vinegar2 tablespoons honey2 tablespoons chives mincedSalt and pepper to taste
1 Preheat oven to 400deg Mix potatoes garlic and frac14 cup of canola oil Spread on a baking sheet Bake until potatoes are tender enough to pierce with a fork about 30 minutes
2 Meanwhile drizzle 2 tablespoons canola oil on shallots and wrap in aluminum foil Bake 15 minutes until tender Once cooked peel shallots combine with vinegar and honey in a blender blend to a liquid consistency Slowly pour remaining frac12 cup oil into blender on low speed until completely emulsified
3 Toss potatoes in the shallot vinaigrette with chives salt and pepper
Causa Morada By Jorge de la Torre
This Peruvian layered potato and chicken dish adds sky-blue creativity to your menu Serves 6
2 pounds purple potatoesFine sea saltfrac12 cup olive oilfrac14 cup lime juice freshly squeezed2 boneless skinless chicken breasts1 yellow onion whole1 carrot whole1 tablespoon chopped mint leavesfrac34 cup Greek yogurtfrac14 cup jalapenos finely choppedfrac12 cup celery minced frac12 cup red onion mincedBlack pepper to taste1frac12 cups semi-ripe avocados thinly sliced6 kalamata olives pitted
1 Place potatoes in a large saucepan Cover with cold salted water and bring to a boil Reduce heat and simmer until tender about 20 minutes Let cool
2 Peel potatoes and mash very finely in a large bowl Knead lightly with gloved hands (to avoid getting blue color on skin) slowly drizzling in olive oil until potatoes reach a doughlike consistency Add lime juice and season with salt Refrigerate about 2 hours
3 Put chicken onion carrot and mint into a large saucepan add just enough water to cover bring to a slow boil Cook until chicken is fork-tender about 20 minutes
4 Toss or compost whole onion carrot and mint Transfer chicken to a medium bowl Once cool shred chicken with fingers or a fork Mix in yogurt jalapenos celery and red onion Season to taste with salt and pepper Refrigerate until cold about 1 hour
5 Oil a 2-quart casserole Spoon half of the potato mixture into the casserole followed by chicken mixture and then remaining potato mixture Refrigerate until firm about 2 hours
6 Put a dollop of avocado dressing (recipe below) on each plate Slice and serve on dressing garnish with avocados and olives
CREAMY AVOCADO DRESSING1 ripe avocado3 tablespoons Greek yogurtSalt and pepper to taste
Mash all ingredients until smooth
Gnocchi amp Spicy Marinara Sauce By Michael Brooks
Who knew it was this easymdashand funmdashto make your own gnocchi Serves 4
GNOCCHI 3 large russet potatoes 1 tablespoon kosher saltGround black pepper to taste1 egg yolk beaten1 cup unbleached flour
1 Bake potatoes at 350deg for 45 minutes or until fork-tender Let potatoes cool peel them and then mash them in a medium-sized bowl
2 Gather 2 cups of mashed potatoes and form a well in the center Stir salt and black pepper into beaten yolk and pour into well
3 With both hands work mashed potato and egg together then gradually add flour until it turns into a dough Do not overknead
4 Dust a large cutting board or clean counter with flour Cut dough into six equal parts and roll into frac12- to frac34-inch thick ropes Slice ropes at frac12- to frac34-inch intervals
5 Flour a fork and press gnocchi along tines with thumb roll down to make ridges
6 Add gnocchi to boiling salted water cook until they float to the top 1ndash3 minutes
SAUCE3 tablespoons olive oil2 medium shallots minced4 garlic cloves minced2 roasted jalapeno peppers minced1 (28-ounce) can whole peeled tomatoes6 basil leaves thinly sliced1 teaspoon kosher saltfrac14 teaspoon black pepperParmesan cheese grated for garnish
1 Heat oil over medium-high heat in medium saucepan Add shallots and sauteacute until translucent add garlic and sauteacute 2 minutes
2 Add minced jalapeno and tomatoes and crush with a masher while in pan
3 Bring to a boil then lower to simmer for 15ndash20 minutes stirring every few minutes
4 Remove from heat Stir in basil and gnocchi Season with salt and pepper Top with parmesan if desired
To roast jalapenos Hold jalapeno with tongs over a gas burner flame until skin is blackened Or roast for 45 minutes at 350deg Let peppers sit 15 minutes then peel skin de-seed and mince
Baked Potato Doughnuts amp Apple Compote By Nicole Sandor
Potatoes are the stealth ingredient in this moist delicious doughnut Yields 12 doughnuts
DOUGHNUTS2 russet potatoesfrac12 teaspoon kosher salt1 cup all-purpose flour plus more for dusting1 cup whole-wheat flour1 teaspoon baking powderfrac14 teaspoon baking sodafrac12 teaspoon nutmeg1 teaspoon cinnamonfrac12 cup brown sugar3 tablespoons sugarfrac12 cup sour cream1 egg
1 Preheat oven to 350deg Line a baking sheet with parchment paper
2 In a medium pot boil potatoes with skins until fork-tender Drain excess water peel skins Mash the potatoes and let cool
3 In a medium bowl whisk together salt flours baking powder baking soda and spices
4 In a large bowl combine mashed potato sugars sour cream and egg
5 Add dry ingredients to potato mixture and beat until just incorporated Dough will be sticky Let dough rest for 10 minutes
6 Dust counter with all-purpose flour roll out dough to frac12-inch thickness Using a 3-inch circular cookie cutter punch holes from dough and line them up on parchment-lined baking sheet Take a 1-inch circular cookie cutter and punch holes in the dough center
7 Bake 12ndash13 minutes until donuts start to turn golden brown Remove from pan and cool on a rack Prepare topping
APPLE COMPOTE 2 tablespoons unsalted butter1 tablespoon brown sugar2 tablespoons agave nectar or honey2 cups apple juice1 apple diced in frac14-inch pieces1 tablespoon all-purpose flourWater as needed
1 In a small sauteacute pan melt butter and then add sugar creating a paste Add agave stir then add juice and apple Simmer 5 minutes
2 In a small bowl add water to flour a little at a time creating a slurry to prevent clumping
3 Slowly stir slurry into hot liquid cook until thickened Top doughnuts with compote
Optimum Wellness is excited to partner with Johnson amp Wales University Jorge de la Torre dean of culinary education at the Denver campus and a few of his star students developed these recipes Known as a recognized leader in culinary education JWU is changing the way the world eats For more information visit jwuedudenver
22 Winter 2016 Live Naturally
INT_129754_75265_Vans_Wellness_RESIZE_B_M_Ralphs_OLpdf 1 121415 1146 AM
reg trade copy 2015 Kashi Companytrade
Product selection varies by store
Italyrsquos never tasted so good
Briannascomcopy 2015 Del Sol Food Co Inc All rights reserved
OFF11$ any one (1) bottle of
Consumer Coupon void if transferred to any group fi rm or person prior to store redemption Coupon valid for items indicated any other use constitutes fraud may not be combined with any other offer One coupon per purchase of product(s) indicated Retailer This coupon will be redeemed for the face value plus 8cent handling provided terms of this offer have been complied with by the retailer and the consumer Any sales tax must be paid by the consumer Send to Del Sol Food Company Inmar dept 27271 1 Fawcett Dr Del Rio TX 78840 Cash Value 001cent Offer limited to one coupon per purchase of product(s) indicated Unauthorized reproduction prohibited Good only in the USA copy 2016 Del Sol Food Company Inc
EXPIRES041516
MANUFACTURERrsquoSCOUPON
Ingredients1 large homegrown tomato1 large avocado3-4 green onions chopped4 crispy bacon slices crumbled14 cup of sliced black olives14 cup of feta cheese (or cheese of your choice) BRIANNAS Italian Vinaigrette Dressing
Directions1 Slice tomato and arrange on a
plate in the shape of a star2 Slice avocado and place on top of
tomato slices3 Sprinkle onions olives and bacon
on top along with the cheese4 Drizzle desired amount of
BRIANNAS Italian Vinaigrette dressing on salad
5 Chill for 15 minutes - ENJOYServes 2
Italian Star SaladTry ThisTonight
69-0269-2015 Briannas Kroger live naturally-03Bindd 1 12415 605 PM
1 scoop Vega Protein amp Greens Vanilla
frac14 ndash frac12 cup unsweetened almond milk
1 cup frozen strawberries
frac12 frozen banana
2 Tbsp lemon juice
Blend an extra thick smoothie pour into bowl top with granola and fruit Enjoy with a spoon
Strawberry LemonSmoothie Bowl
ON ANY SMALL TUB OF VEGA PROTEIN amp GREENS
SAVE $5To Retailer Vega will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Vega Mandlik amp Rhodes PO Box 490 Dept 1215 Tecate CA 91980
To Consumer Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Coupon valid in-store only Only one coupon may be used on one tub per purchase One time use only Available in Ralphrsquos stores where Vega is sold Offer valid until 043016 ContactInquire within
MANUFACTURERrsquoS COUPON EXPIRES APRIL 30 2016
Eatmdashdonrsquot drinkmdashyour morning smoothie
DigiCodetrade Data FileACCOUNT 87272 MANDLIK RHODES INFORMATION SYSTEMS INCORDERED BY NICK ZAMUDIOPO NUMBER VEG 95554INVOICE NO 1508850( EPS via EMAIL )
Created on 12-1-15 at 151406by
SYMBOLOGY INCMaple Grove Minnesota 55369
763-315-8080
NOTICE This DigiCodetrade file is considered original artwork It must be inspected and approvedby the purchaser Use of this file confirms acceptance Any modification of this file through scalingor distortion is prohibited See back of the Symbology invoice for Limitation of Warranty
Encode 8110308387660009555435001100003160430SYMBOL HEIGHT 08576 NBAR 00104 BWA -0002095554 $5 off 1 any Vega Protein amp Greens tu
083876600-095554
livenaturallymagazinecom 25
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BUY IT AMYrsquoS INDIAN DAL CURRIED LENTIL In Indian cuisine dal means lentils peas or beans In Amyrsquos dal yoursquoll find all three mung dal beans organic black mung lentils green lentils and split yellow peas all in a mild curry base
MAKE IT BUY IT
Souped UpWHEN THE TEMPERATURES DIP THERE IS NOTHING MORE COMFORTING THAN A WARM BOWL OF SOUP WHETHER FROM YOUR OWN KITCHEN OR PREMADE SPOONFUL BY SPOONFUL THESE HEARTY HEALTHY OPTIONS WILL TAKE THE CHILL OFF AND FILL YOUR BELLY TOO BY KIMBERLY LORD STEWART
Chicken Tikka Masala SoupMAKE IT We dare you not to say ldquoMmmmmrdquo after your first bite of this take on an Indian favorite Serve with whole-grain naan or flatbread Serves 6ndash8
DIRECTIONS1 Heat oil over low heat in a large soup pot Add
onions and peppers sauteacute 15ndash20 minutes until soft2 Turn up heat to medium add garam masala
and sauteacute for 2 minutes Add garlic and ginger Stir and sauteacute for 1 minute Add sweet potatoes tomatoes and half of the chicken stock Fill tomato can halfway with water swish to remove tomato clinging to the can and add to the pot
3 Bring to a simmer and cook on low for 30 minutes until sweet potatoes are soft
4 Add tikka masala sauce garbanzos remaining chicken stock cauliflower and roasted chicken Bring back to a simmer and cook for 10 minutes until cauliflower is cooked Season with salt and pepper serve with a dollop of yogurt for each bowl
INGREDIENTS2 tablespoons canola oil 1 onion diced1 red pepper cored and
cubed2 teaspoons garam masala
spice blend2 cloves garlic minced1-inch knob fresh ginger
peeled and minced1 garnet sweet potato
peeled and cubed1 yellow sweet potato
peeled and cubed1 (28-ounce) can crushed
tomatoes32 ounces chicken stock
divided1 (16-ounce) jar tikka
masala sauce (try Kroger Private Selection)
1 (15-ounce) can garbanzo beans drained
frac12 small cauliflower stems removed cut into small florets
frac12 roasted chicken meat pulled off the bone
Salt and pepper as desiredGreek yogurt for garnish
Artichoke Leek and Potato Soup with Crispy ProsciuttoMAKE IT This no-cream leek and potato soup will please all palates Serve with a crusty whole-grain baguette and a salad to complete the meal Serves 6
INGREDIENTS3 large leeks2 tablespoons canola oil2 celery stalks1 (14-ounce) water-packed canned
artichoke hearts drained and chopped2 cloves garlic peeled1 teaspoon dried thyme6 large red potatoes washed and cut into
quarters8 cups vegetable brothSalt and pepper to taste 3 ounces prosciutto (optional)
DIRECTIONS1 Fill a large bowl with warm water Slice hairy ends off
the leeks and thinly slice the root stopping at the dark-green tops Place leeks in the warm water let sit for 10 minutes stirring occasionally to loosen any dirt Drain and rinse twice
2 Heat oil over low heat in a large soup pot Add drained leeks and celery sauteacute for 20 minutes until soft Add drained artichokes garlic and thyme Raise heat to medium and sauteacute for 2ndash3 minutes Add potatoes and broth bring to a soft boil and cook until potatoes are soft
3 Remove soup from heat and let sit for 15 minutes to cool Puree soup in batches in a blender or food processor until smooth Return pureed vegetables to the pot season with salt and pepper
4 For optional garnish place prosciutto on a parchment-lined baking sheet Place in a 375deg oven for about 5 minutes until crisp Serve on top of each bowl of soup
BUY IT IMAGINE ORGANIC CREAMY POTATO LEEK SOUPThis potato and leek soup is light and creamy with leeks onions potatoes and roasted garlic A blend of organic spices add an extra touch of flavor
eat MAKE IT BUY IT
26 Winter 2016 Live Naturally
BUY IT PACIFIC VEGETABLE LENTIL amp ROASTED RED PEPPER SOUPA combination of tender lentils fire-roasted peppers ripe tomatoes and black beans make this a hearty delicious soup loaded with fiber and protein
Cashew Butternut Squash Soup with Spiced MarshmallowsMAKE IT Warm baking spices give this otherwise traditional winter soup an added blanket of warmth The marshmallow garnish is optional but itrsquos a fun way to get your kids to eat their vegetables Serves 4ndash6
INGREDIENTS3 tablespoons extra-virgin
olive oil1 onion chopped1 carrot chopped1 celery stalk diced1 large shallot diced1 Honeycrisp apple peeled
cored and choppedfrac14 teaspoon ground cuminfrac14 teaspoon ground ginger1frasl8 teaspoon ground nutmeg1 medium butternut squash
peeled and cubed
frac12 cup raw cashews32 ounces vegetable stockfrac34 cup light canned coconut
milk6 large marshmallows one
per person cut in half to make two flat disks sprinkle each cut side with a light dusting of cayenne or cinnamon (optional)
DIRECTIONS1 Add olive oil to large soup pot on
medium heat Add onion carrot celery shallot and apple Sauteacute until golden brown about 10 minutes
2 Add cumin ginger and nutmeg Sauteacute for 3 minutes
3 Add squash cashews and stock Bring to a low boil and simmer until squash is soft
4 Let soup cool for about 30 minutes (or refrigerate)
5 Transfer soup in batches to a blender Puree each batch until smooth and return to pot Add coconut milk to thin out soup Reheat
6 Place spiced marshmallows in the bottom of each bowl and pour in the soup The heat will melt the marshmallows as they float to the top
AA
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livenaturallymagazinecom 27
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5)
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ESK
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AR
eat
Salad in Winter JUST BECAUSE THE WEATHER IS COLD IS NO REASON TO LET YOUR SALAD RECIPES HIBERNATE BY KIMBERLY LORD STEWART
HEALTHY KITCHEN
Grilled Mediterranean Caesar with Capers and Sun-Dried Tomatoes Pair this eggless Caesar salad with grilled salmon or steak and yoursquoll have an elegant meal in less than 30 minutes No yolk Serves 4
2 organic whole romaine hearts cut lengthwise
2 pounds salmon or flank steak
4 tablespoons capers16 sun-dried tomatoes (oil-
packed) drained and thinly sliced
sup1frasl₈ red onion thinly sliced 1 lemon cut into quarters
DRESSING1 garlic clove crushed1 tablespoon lemon juicesup1frasl₃ cup plain 2 Greek yogurt1 teaspoon Dijon mustard1 teaspoon Worcestershire
sauce1 tablespoon white wine
vinegar frac12 cup grated Parmesan
cheese divided frac14ndashfrac12 cup extra-virgin olive
oilSalt and pepper to taste
1 Prepare dressing Place garlic lemon juice yogurt mustard Worcestershire sauce and white wine vinegar in a blender or small food processor Process until smooth Add half the cheese and pulse until mixed in Start with frac14 cup olive oil and puree until smooth Add more if necessary to thin out dressing Season with salt and pepper to taste
2 Brush cut lettuce halves and fish or steak on both sides with dressing
3 Grill salmon or steak on an outside grill or in a hot skillet on your stovetop to desired internal temperature During the last 2 minutes of grilling place the lettuce cut side down on the grill or in another skillet grill until lightly browned
4 Place lettuce on a plate grilled side up Garnish with capers sun-dried tomatoes and red onion Serve with the meat or fish Drizzle both with the remaining dressing Serve with extra lemon
Thai Glass Noodle and Edamame SaladThese noodles go by different namesmdashglass vermicelli rice cellophane or rice stick noodles No matter the name rice noodles are a fun way to get kids to eat their vegetables Serves 4
2 cups frozen shelled edamame1 (8-ounce) package glass rice noodles2 cups finely shredded purple cabbage1 tablespoon sesame oil1 cup sugar peas or snow peas sliced1 cup shredded carrots1 red pepper thinly sliced13 cucumber cut in half down the middle
sliced into moons2 green onions thinly sliced frac12 bunch cilantro chopped12 cup roasted peanuts chopped2 cups cooked chicken breast shredded
DRESSING2 tablespoons sweet chili sauce 2 tablespoons rice vinegar1 lime juiced2 tablespoons soy saucefrac12 teaspoon ground ginger 4 tablespoons peanut butterWater Sriracha sauce to taste
1 Bring a large pot of water to a boil Add the edamame and stir When the water returns to a boil add the noodles Remove from the heat and let sit for 6 minutes Add cabbage to noodles and hot water to soften Stir and let sit for 2 minutes Immediately drain in a colander and pat dry with a towel
2 Place in a serving bowl and add sesame oil Toss lightly to coat the noodles and vegetables
3 Add remaining vegetables cilantro peanuts and chicken
4 Whisk dressing ingredients If too thick add a little water to thin it out Season with Sriracha sauce as desired
5 Dress salad and stir gently to coat well
Greens are good but think about adding more color to your plate with red leaf
lettuce red radicchio and shredded purple
cabbage
28 Winter 2016 Live Naturally
Roasted Root Vegetables with Arugula Oven-roasting brings out the sweetness in winter vegetables Any winter vegetables will do so experiment with your favorites Try to cut all of the vegetables the same size so they cook evenly Serves 4
1 parsnip peeled cut lengthwise into quarters and again in 2-inch bars
2 carrots peeled cut like the parsnip 1 sweet potato peeled cut into 2-inch
pieces1 onion peeled cut into eighths 1 bunch small beets (any color) peeled
cut into eighths 2 apples peeled cut into eighths sup1frasl₃ cup extra-virgin olive oil2 teaspoons dried thymeKosher salt and pepper to taste4ndash5 cups arugula 3 ounces strong blue cheese
DRESSINGfrac14 cup apple cider vinegarfrac34 cup extra-virgin olive oil 2 tablespoons maple syrup sup1frasl₈ teaspoon dried mustard (or frac12
teaspoon Dijon mustard) Salt and pepper to taste
1 Preheat oven to 425deg Line a large baking sheet with parchment paper Place vegetables and apples in a single layer on baking sheet Drizzle with oil and season with thyme Stir to coat well Season with salt and pepper
2 Bake for 30ndash40 minutes until vegetables are tender
3 Remove from oven and transfer to a cool baking sheet Refrigerate to bring to room temperature (about 15 minutes)
4 Whisk dressing ingredients together 5 Divide arugula on salad plates Top
with roasted vegetables and blue cheese Spoon dressing over salad and serve
Pink Shrimp and Citrus Medallion SaladAfter one bite of this seaside main-dish salad yoursquoll forget itrsquos winter Serves 4
1 large head butter lettuce washed dried torn into bite-size pieces
2 bunches baby bok choy washed torn into bite-size pieces
4 fresh mint sprigs divided 5 fresh dill stems divided2 naval or blood oranges2 pink grapefruitssup1frasl₃ English cucumber thinly sliced1 ripe avocado pitted peeled cut
into 8 segments1frac12 pounds cooked peeled shrimp
DRESSINGfrac12 cup avocado oil1 lemon juiced1 tablespoon white wine vinegar2 teaspoons agaveSalt and pepper to taste
1 Gently toss lettuce and bok choy in a bowl Set aside
2 Remove mint leaves from the stems Sprinkle half on the salad Chop the rest and set aside Chop the dill leaves put half on the salad Set the rest aside
3 Cut away the peel and white pith from the oranges and grapefruits Cut out the segments set aside Reserve the orange and grapefruit membrane insides
4 Squeeze the juice from what is left of the orange and grapefruit insides into a small bowl Add avocado oil lemon juice vinegar agave and reserved mint and dill Whisk and season with salt and pepper
5 Retoss the salad and place greens on dinner plates Top each with cucumbers avocado citrus segments and shrimp Dress and serve
Remember oil and water donrsquot mix
Lettuce greens need to be dried well so the dressing wonrsquot
slide off
livenaturallymagazinecom 29
B y now yoursquove seen the headlines Cocoa is good for you
Deep within that scrumptious chocolate bar or frothing cup of hot cocoa rest power-ful bioactive compounds called flavanols
(also present in berries tea and wine) linked to everything from preventing heart attacks and dementia to stabilizing blood sugar and boosting sports perfor-mance But before you sink your teeth into another candy bar consider this To get enough cocoa flavanols (600 to 750 mg daily) to prompt such probable health benefits yoursquod have to eat as much as 1000 calories of dark chocolate or many thousands of calories of sugar-and-fat-loaded milk chocolate each day
ldquoThe evidence is very promising that cocoa flavanols could reduce risk of heart disease and other disordersrdquo notes cocoa researcher JoAnn Manson MD chief of the
Division of Preventive Medicine at Brigham and Womenrsquos Hospital in Boston ldquoBut we wouldnrsquot recommend trying to obtain large quantities by simply eating more chocolate The added calorie intake would be too highrdquo
Instead she and other nutrition experts suggest this Try to consume cocoa in as pure a state as possiblemdashas unsweetened cocoa powder cacao nibs or sparing amounts of high-quality dark chocolatemdashand incorporate its earthy savory taste into a variety of meals
ldquoWe are talking about a nutrient-dense phytochemical-rich food that can be eaten in breakfasts desserts and every way in betweenrdquo says registered dietitian Matt Ruscigno coauthor of Superfoods for Life Cacao (Fair Winds 2014) a cookbook that features everything from smoothies to sandwiches quinoa and lasagna ldquoToday in the Western world it has unfortunately become mostly just a candy bar But it has so much more to offerrdquo Ruscigno says
FOR THE LOVE
OF COCOA
HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT OVERDOSING ON SWEETS
BY LISA MARSHALL
30 Winter 2016 Live Naturally
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livenaturallymagazinecom 31
FROM BITTER BEAN TO SINFUL BARAs far back as 3000 BC chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao aka cocoa tree to make a fermented alcoholic drink says Santa Fendashbased chocolate historian Mark Sciscenti By around 2000 BC residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency Mayans and Aztecs dried and roasted the beans mixed them into a paste with cornmeal and spices and crumbled them into water for an ancient often cold chocolate beverage reserved for religious ceremonies medicinal treatments and elite treats ldquoIts consumption was pretty much the exclusive right of the rulers the priests and the warriorsrdquo Sciscenti says
Notably absent was sugar leaving those early cocoa drinks with a bitter taste Only in the late 1500s when cacao beans made their way to Spain did people start adding mild sweeteners By the 1700smdashafter the French and Italians piled on a little more sugarmdashhot chocolate had become a European luxury item lauded for its energy-
boosting and aphrodisiac properties It would take another century until in the mid-1800s inventor Joseph Fry developed the first chocolate bar
Today according to market research firm Mintel the average American eats about 95 pounds of chocolate each yearmdashthe vast majority of it milk chocolate Thatrsquos too bad says Sciscenti because all of that added milk and sugar negates many of the health benefits that come from cocoa
The good news Traditional uses of cocoa have been enjoying a renaissance with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats
ldquoI love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it hasrdquo says registered dietitian and chef Sara Haas ldquoIt makes a great platform for savory recipes and adds interest to dishes (like beef chicken or duck) that are otherwise a little one-noterdquo
SHU
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FOR THE LOVE OF COCOA
GLOSSARY COCOA VS CACAOCACAO BEANS The dried fatty seed of the fruit of the Theobroma cacao tree Some vegans and raw foodists eat them raw for snacks but they are very bitter If you are expecting a ldquochocolaterdquo taste yoursquore in for a surprise
CACAO NIBS Cracked shelled cacao beans usually roasted but sometimes available raw Have a bitter taste like cacao beans None of the inherent cocoa butter has been removed so they are high in good fat
CACAO POWDER Not to be confused with cocoa powder cacao powder is made from grinding down the shelled cacao bean Sometimes raw sometimes roasted Unlike cocoa powder in which the cocoa butter has been removed it is high in fat and has a full-bodied texture
COCOA LIQUOR The paste made from ground roasted shelled and fermented cacao beans This is what is referred to as ldquopercent cacaordquo on food packaging
COCOA BUTTER When cocoa liquor is pressed and the cocoa solids are removed slightly more than half of the remaining product is the cacao fat or cocoa butter It is 100 percent fat and is used in foods and cosmetics
COCOA POWDER What is left after the cocoa butter has been removed from the liquor Cocoa powder is one of the most recognized and used forms of cacao
CHOCOLATE Cocoa liquor plus cocoa butter plus sugar The percentage of cocoa liquor in chocolate determines how ldquodarkrdquo it is (Milk chocolate which also includes milk products typically contains around 10ndash12 percent cocoa liquor White chocolate contains about 20 cocoa butter plus sugar and dairy ingredients Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients)
32 Winter 2016 Live Naturally
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AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings
frac12 cup raw cacao powder or nibs
3 cups water1 teaspoon fresh or dried
minced chili pepper or to taste
1 cinnamon stick crushedPinch of salt1 vanilla bean
1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor
2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm
CREDIT SUPERFOODS FOR LIFE
CACAO BY MATT RUSCIGNO RECIPE
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best
200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)
livenaturallymagazinecom 33
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RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
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(LE
FT)
GLE
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SC
OT
T P
HO
TO
GR
AP
HY
livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
SHU
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(4
)
Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
bars
DO NOT PRINT THIS SLUG
Fn 798515-BB-CPN
Trim amp Live Size 3625 x 225rdquo
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Products
FontsHelvetica Palma
ColorsCMYK
DISCOVER THE SAVINGS Download the Ralphs app to collect
coupons weekly ads and rewards directly to your Shoppers Card and tie the
savings to your personal shopping list
DOWNLOAD THE APP TODAY
SHU
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40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
de
8110
1001
7077
0000
1231
0014
0100
SYM
BOL
HEI
GH
T 0
8576
NBA
R 0
010
4 B
WA
-00
010
0000
12 B
uy 4
+ ge
t $1
off
517
077
1001
32
0017
077-
0000
12
SHU
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STO
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(LE
FT 2
)
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
TRY THISSIMPLE TRUTH ORGANIC
CINNAMON amp CRANBERRY
INSTANT CHIA OATMEAL
Donrsquot have time to cook up a pot of oatmeal No problem This 100 percent whole-grain cereal cooks up in minutes Just add hot water With 16 percent of daily fiber needs in each serving plus cranberries chia seeds and a touch of cinnamon itrsquos a tasty healthy and filling way to start the day
FOUND EXCLUSIVELY at King Soopers and City Market stores all Simple Truth products come with a guarantee called ldquoFree From 101rdquo ensuring that they donrsquot contain any of 101 artificial ingredients such as aspartame calcium bromate or azodicarbonamide (see 9 below) View the full list at simpletruthcom
101 INGREDIENTS YOU WONrsquoT FIND IN SIMPLE TRUTH9 AZODICARBONAMIDE
Say this chemicalrsquos name 10
times fast Most often found in
commercially baked bread to
whiten flour and maintain bread
texture azodicarbonamide is
also a common ldquoingredientrdquo in
yoga mats and shoe rubber
Although the FDA considers small
amounts safemdashthe allowable
level is 45 parts per million in
doughmdashazodicarbonamide has
been linked to respiratory issues
allergies and asthma
FREE FROM 101Trend WatchFOOD NEWS THATrsquoS GOOD TO KNOW
A SEA OF SEAWEEDIt has grown well beyond sushi Seaweed is going mainstream in many more forms seaweed snacks seaweed chips seaweed crackers Whatrsquos the buzz This dark-green superfood is a low-calorie source of protein and fiber is richer in trace minerals and vitamins than kale and contains all kinds of goodness including vitamin C iodine and antiviral antibacterial and anti-inflammatory properties
PALEO + VEGAN = PEGANA compromise between two popular dietsmdashpaleo (meats nuts fish vegetables) and vegan (fruits vegetables grains)mdashthe ldquopeganrdquo diet allows for 75 percent fruits and vegetables with the other 25 percent filled with organic animal protein healthy whole grains lentils and high-quality fats such as nuts coconut and avocados So whatrsquos the benefit Peganism has the potential to lower cholesterol and decrease diabetes risk according to experts like Mark Hyman MD author of 10-Day Detox Diet Cookbook
TWO REASONS TO EAT FERMENTED FOOD
1 Foods with live culturesmdashaka fermented foodsmdashencourage good bacteria in your
tummy Foods like yogurt sauerkraut tempeh miso and kimchi and drinks like kombucha contain naturally occurring probiotics which encourage growth of good bacteria to keep your gut happy
2 A recent psychological study suggests that probiotics in fermented foods can ease social
anxiety How More good bacteria in your belly mean less irritation and inflammation so your tummy feels better your mood is better and you experience less anxiety stress and depression
$250ndash$500 million in sales2014 newhope360com
25animal protein whole grains amp
healthy fats
75plants
Kimchi is a fermented Korean dish
made with vegetables and spices
8 Winter 2016 Live Naturally
SHU
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STO
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(T
OP
) C
OO
KIE
AN
DK
AT
EC
OM
International Year of PulsesPLEDGE YOUR ALLEGIANCE TO THESE VERSATILE SUPERFOODS
1 large head of cauliflower sliced into bite-sized florets
3ndash4 tablespoons olive oil dividedSalt and freshly ground black
pepper to taste1 cup chopped yellow or white
onion2 large garlic cloves pressed or
minced2 tablespoons tomato pastefrac12 teaspoon ground cuminfrac12 teaspoon chili powderfrac34 cup brown lentils picked over for
debris and rinsed2 cups vegetable broth or water8 corn tortillasfrac12 cup packed fresh cilantro leaves
CHIPOTLE SAUCEsup1frasl₃ cup mayonnaise2 tablespoons lime juice2ndash3 tablespoons adobo sauce
(from a can of chipotle peppers) or chipotle hot sauce to taste
Salt and freshly ground black pepper to taste
1 Preheat oven to 425deg Toss cauliflower with 2ndash3 tablespoons olive oil Season with salt and pepper and arrange in a single layer on a large baking sheet Roast 30ndash35 minutes tossing halfway until florets are deeply golden on the edges
2 Warm 1 tablespoon olive oil in a medium-sized pot over medium heat Sauteacute onion and garlic with a dash of salt for 5 minutes until onions are softened and translucent Add tomato paste cumin and chili powder and sauteacute for another minute stirring constantly Add lentils and vegetable broth or water Raise heat and bring mixture to a gentle simmer Cook uncovered for 20ndash35 minutes
until the lentils are tender Reduce heat as necessary to maintain a gentle simmer When ready to assemble tacos drain off any excess liquid then cover and set aside
3 To prepare chipotle sauce whisk together all ingredients and set aside
4 To assemble tacos warm tortillas individually in a pan over medium heat Top each tortilla with lentils cauliflower a drizzle of chipotle sauce and a generous sprinkle of chopped cilantro
Recipe by Cookie and Kate blog courtesy of USA Dry Pea
and Lentil Council
THE UNITED NATIONS has declared 2016 to be the International Year of Pulses The moniker ldquopulsesrdquo refers to the edible dried seeds of legumesmdashdry peas beans lentils and chickpeas Pulses are good sources of protein fiber minerals and antioxidants and they play an important role in health sustainability and food security around the world
Beginning this month consider taking the ldquoPulse Pledgerdquo and commit to eating pulses in any form at least once a week throughout 2016 By taking the pledge at pulsepledgecom you will gain access to tasty recipes meal plans and more Herersquos an easy way to start
Roasted Cauliflower and Seasoned Lentil TacosMakes 8 tacos
livenaturallymagazinecom 9
ILLU
STR
AT
ION
S B
Y G
EO
RG
E R
ET
SEC
K
Cut Above the RestA SIMPLE KNIFE TECHNIQUE FOR SAFE SLICING
FLIP ON A COOKING SHOW and yoursquoll see TV chefs wielding sharp shiny knives chopping foods at lightning speed Knowing good knife skills makes meal prep faster more enjoyablemdashand safer ldquoTherersquos a good reason why the very first class any culinary student takes is knife workrdquo says J Kenji Loacutepez-Alt managing culinary director of Serious Eats and author of The Food Lab Better Home Cooking Through Science (WW Norton 2015) ldquoCooking without mastering the basic strokes is like trying to run without knowing how to tie your shoesrdquo
HOW TO HOLD A KNIFE
The first step to good knife skills is properly gripping
your knife You can hold a knife in a Handle Grip
with all your fingers behind the bolster (the junction
between the knife blade and handle) Or try the
Blade Grip Rest your thumb and forefinger in front
of the bolster directly on the blade This grip might
take practice but it can offer better control and
balance when slicing and chopping
THE SLICE
CREATE a flat stable surface for your food to rest
on by slicing it in half or slicing off a thin section
of its face Hold the food steady with your non-
knife hand curling your fingers into a claw
HOLD THE TIP of the blade against the cutting
board with the knife angled upward the flat
side resting against your knuckles With the
blade tip in constant contact with the cutting
board pull the knife backward slightly until the
blade slices into the food
CONTINUE by pressing downward and forward
using the full length of the blade to slice through
your food Repeat using a circular motion and
keeping the blade tip against the board at all
times Use your ldquoclawedrdquo fingers to slowly push
the food for each slice
Keep the blade tip in constant contact with the cutting board while slicing
Hold food steady curling your fingers into a claw
HANDLE GRIP
BLADE GRIP
Bolster
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
10 Winter 2016 Live Naturally
SHU
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Cooking in Cast Iron4 REASONS TO USE THIS STURDY COOKWARE
3
HOLDS HEATMade of dense metal cast iron heats slowly and then holds its heat so food cooks quickly and evenly
4
IS VERSATILE Cast iron is oven-safe so cook in it on your stovetop or use for baking such as cornbread
1
LASTS FOR DECADESCast-iron pans are durable if well cared for Itrsquos best to clean your pan right after use Wash by hand with a bit of soap and sponge or stiff brush Rinse and dry the pan over low heat on the stovetop
2
HAS HEALTH BENEFITSIf your cast-iron pan is well seasoned you can cook with less oil because the pan is already coated You also get a bit of iron in your food from the pan
GOT RUST Remove it with a potato Cut a potato in half dip cut end in mild dish soap or baking soda and rub firmly over rusted area Repeat until removed then rinse and dry thoroughly
TO SEASON CAST IRON Heat oven to 350deg After washing and drying the pan use a cloth or paper towel to apply a thin coat of cooking oil (vegetable olive coconut or flaxseed work well) to the inside and outside of the pan Place pan upside down on ovenrsquos center rack with aluminum foil underneath to catch any drips Bake for an hour
Kellogg
SAVE $ 001on any TWO
Kashi reg products (52 oz or Larger Any Flavor Mix or Match)
Offer excludes single-serve
CONSUMER Limit ONE coupon per purchase of product indicated Limit of FOUR like coupons in same shopping trip Consumer pays sales tax Coupon may not be bought reproduced transferred or sold No cash value NO CASH BACK Void where taxed restricted or prohibitedRETAILER We will redeem this coupon in accordance with our redemption policy copies available upon request Cash Value 1100cent Void where prohibited taxed or restricted by law Mail Coupons to KASHI COMPANY PO BOX 880299 EL PASO TX 88588-0299reg trade copy 2015 Kashi Company62004342
MANUFACTURER COUPON EXPIRES APRIL 30 2016
Offer excludes single-serve
Limit ONE coupon per purchase of product indicated Limit of FOUR
trade
Pepitas
Red Beans
Pea Crisps
Sorghum
reg trade copy 2015 Kashi Company 2015 Kashi Company
GLUTENFREE VEGAN
trade
NEW
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
SHU
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ER
STO
CK
(6
)
Food Combos for Healthier SkinTRY ONE OR ALL OF THESE THREE FOOD PAIRINGS BY KELLEE KATAGI
EXPERTSmdashALONG WITH MANY AN ACNE-RIDDEN teenagermdashhave long known that the health of your skin has a lot to do with what you eat (or donrsquot eat) What hasnrsquot always been clear is that many nutrients are more potent for skin quality
when combined or balanced with other key nutrients Wersquove used insight from Oregon State Universityrsquos Linus Pauling Institute a nutrition-research heavyweight to develop three synergistic food pairings that deliver powerful benefits for robust beautiful skin
KALE SALAD TOPPED WITH SUNFLOWER SEEDS
NUTRIENT PAIRING Vitamins C and E
WHAT YOU GET 1 cup of chopped kale
contains 107 percent of a womanrsquos daily
vitamin C requirements (89 percent of a
manrsquos) 1 ounce of sunflower seeds (a little
more than a frac14 cup) provides nearly half the
daily requirement of vitamin E
WHY IT MATTERS Vitamins C and E are
both antioxidants that protect skin against the
damaging effects of oxygen and light and
help prevent dry skin C also helps synthesize
collagen which sustains skin structure and
helps replace dead skin cells Often E gets
oxidized and needs help to restore itself says
Linus Pauling research associate Alexander
Michels He contends that C is perfectly
suited for the job which makes the nutrients
more effective when eaten together
PREP TIP Sprinkle the seeds liberally on your
salad for maximum effect
STRAWBERRY-ALMOND MILK SMOOTHIE
NUTRIENT PAIRING Vitamins C and E
WHAT YOU GET 1 cup of pureed strawberries
delivers about 180 percent of a womanrsquos daily
requirement of vitamin C (150 percent for a
man) 1 cup of almond milk contains nearly
half your vitamin E requirements
WHY IT MATTERS Studies reveal that 40
percent of US adults donrsquot meet daily vitamin
C needs and a whopping 90-plus percent
donrsquot get enough E Thatrsquos partly because
the synthesized form of E found in many
supplements doesnrsquot contribute to vitamin E
levels in the body (the same doesnrsquot hold true
for other vitamins)
PREP TIP Blend 2 cups of almond milk 1 cup
of frozen strawberries a frozen banana and
a few drops of vanilla extract add sweetener
to taste
WALNUT-ENCRUSTED SALMON
NUTRIENT PAIRING Omega-6 and omega-3
fatty acids plus vitamin D
WHAT YOU GET A 3-ounce salmon fillet
offers roughly 200 percent of your daily
D along with 2000ndash3000 milligrams of
essential fatty acids walnuts contain high
levels of both omega-6 and omega-3 fatty
acids
WHY IT MATTERS A good balance of
omega-6 and omega-3 fatty acids can keep
skin moist and supple as well as aid skinrsquos
immune and inflammatory responses Vitamin
D may help skin develop and mature Michels
says and eating D along with fat ramps up
your bodyrsquos ability to absorb it
PREP TIP Preheat oven to 375deg Mix 1
tablespoon honey 1 tablespoon Dijon
mustard and salt and pepper to taste Brush
mixture over four 6-ounce salmon fillets
Then press top of fillets into a plate covered
with 12 cup of finely chopped raw walnuts
coating evenly Bake for 10ndash12 minutes in a
greased baking dish
+ + +
12 Winter 2016 Live Naturally
The Sunshine VitaminHOW TO GET ENOUGH VITAMIN DmdashSUN OR NO SUN
THE FACTS ARE SIMPLE We need vitamin D This health hero wards off both minor and major diseases like cancer and diabetes by strengthening your immune system It also keeps bones and teeth strong by enabling calcium absorption and regulates blood pressure The sun is our primary source of D but studies show that even in sunny months a majority of Americans likely arenrsquot
getting recommended levels (a minimum of 600 IU daily for most people) Food sources are scarce so you have to be strategic to get enough Here are your best bets from three different foods If you have an aversion to these consider taking a D3 or cod liver oil supplement Check with the nutrition expert in your local store for suggestions
Fish Fatty fish especially
swordfish and
salmon is by far the
best food source for
vitamin D 3 ounces
of swordfish delivers
about 560 IU nearly
your full daily D
quota The same portion of sockeye salmon
contains about 450 IU with canned tuna
coming in at 150 IU Vitamin D gets stored in
your bodyrsquos fat so you donrsquot have to eat fish
daily aim for about 6 ounces two or three
times per week
Fortified dairy
In the 1930s
US milk
manufacturers
began adding
vitamin D to milk
to reduce the
occurrence of
rickets a bone
disease It worked and fortification is
common to this day with 1 cup of fortified
milk providing about one-fifth of your daily
needs Opt for full-fat dairy D is
fat soluble so the fat greatly improves
vitamin absorption
Mushrooms
Who knew that
mushrooms and
humans had
something in
common We both
manufacture vitamin
D when wersquore in
the sun If you can
find a way to expose mushrooms to midday
sunlightmdasheven winter sun is adequate studies
showmdashfor one to six hours their vitamin D
levels can shoot up to 25ndash100 percent of your
daily needs per cup (depending on mushroom
species and length of time in the sun) mdashKK
䄀瘀愀椀氀愀戀氀攀 椀渀 猀攀氀攀挀琀 猀琀漀爀攀猀
洀漀爀攀 瀀爀漀琀攀椀渀 琀栀愀渀 猀甀最愀爀 瀀攀爀 挀甀瀀
䘀漀爀 洀漀爀攀 椀渀昀漀爀洀愀琀椀漀渀 愀渀搀 爀攀挀椀瀀攀猀Ⰰ
瘀椀猀椀琀 猀椀最最椀猀搀愀椀爀礀挀漀洀
14 Winter 2016 Live Naturally
SIMPLE TRUTHSbegin
SHU
TT
ER
STO
CK
Beets can lower your blood pressure thanks to naturally occurring nitrates that your body converts into the nitric oxide needed to enhance blood flow
Donrsquot discard the greens Beet greens are full of iron which helps your body produce oxygen-carrying red blood cells Rinse and chop the greens and then flash-sauteacute them in coconut oil with minced garlic
Beets can be eaten raw Brighten up a salad by shredding beets and tossing them with sunflower seeds avocado and greens A simple balsamic vinaigrette is this dishrsquos best complement
Planning a cleanse Put beets on the menu These root vegetables help purify your blood while acting as a tonic for your liver
Get the most nutritional value out of beets by leaving the skins on Just be sure to scrub them well
Easy Beet-Coconut SoupServes 6
frac14 yellow onion diced
2 cloves garlic finely chopped
2 tablespoons coconut oil
4 large beets diced
3ndash4 cups vegetable stock
1ndash2 (15-ounce) cans coconut milk
Fresh herbs like dill basil or parsley for garnish
In a saucepan sauteacute garlic and onion until translucent Add beets and sauteacute for about 7 minutes then add enough vegetable stock to cover beets Simmer covered until beets are soft Cool the mixture slightly then puree in a blender or food processor Return puree to low heat add coconut milk and stir until blended and warmed Garnish with herbs
Recipe and some nutritional facts provided by Sue Van Raes a licensed
holistic nutritionist
Meet the BeetYOUrsquoLL BE GLAD YOU MADE THE ACQUAINTANCE OF THIS NUTRIENT-RICH TREASURE BY BLAIR YOUNG
enjoylifefoodscomtothefullest
Find us in the
Gluten-Free aisle
with our whole family of free-from products - from soft baked cookies to oh-so-satisfying chewy bars Every product
is free-from the top 8 allergens so all you have to worry about is grabbing the last Snickerdoodle before your son gets to it
Enjoy your moment to the fullest
Free-Fromwheat dairy peanuts tree nuts egg soyfish amp shellfish
PRODUCT VARIETY VARIES BY STORE
yourARMINGwithDESK DRAWER
Snacks
3 orsquoclock CravingCrispy Crunchyfor
a
gluten-freeSolution to that
SNACK SMARTbegin
As the first meal of the day breakfast provides you with nutrients that lead to better concentration and more energy so
you can perform your best Itrsquos a must for kids too A research review in Frontiers in Human Neuroscience found strong evidence that regular
breakfasts improved both behavior and academic performance in schoolchildren
Raise the Breakfast BarDONrsquoT HAVE TIME TO SIT DOWN FOR BREAKFAST GRAB A BAR AND GO BY REBECCA HEATON
GETTING READY IN THE MORNING isnrsquot always easy particularly if yoursquore also trying to get family members out the door to work or school If you have to eat on the go put a fast and healthy spin on breakfast with these tasty portable bar options
KASHI TRAIL MIX CHEWY GRANOLA BARIn Japanese kashi means
ldquoenergyrdquo And thatrsquos what
you get from this tasty
granola bar Each bar
serves up 11 grams of
whole grains and has a
nice crunchy yet chewy
texture thanks to a
blend of energy-inducing
roasted whole almonds
sunflower seeds sun-dried
cranberries and raisins
NUTRITION DEETS
Calories 140
Fiber 4 grams
Protein 6 grams
Sugars 6 grams
LARABAR BANANA BREAD BARWith three ingredientsmdash
bananas dates and
almondsmdashit doesnrsquot get
more simple and pure
than this Along with being
gluten-free soy-free
dairy-free kosher and
vegan this bar delivers 20
percent of your daily fiber
and 12 percent of your
daily potassium needs A
nutritious take on morning
banana ldquobreadrdquo for sure
NUTRITION DEETS
Calories 230
Fiber 5 grams
Protein 6 grams
Sugars 20 grams
16 Winter 2016 Live Naturally
CLIF CRUNCHY PEANUT BUTTER BARLoaded with organic oats
and peanut butter plus
11 vitamins and minerals
this bar is full of energy
and goodness Numbers
we approve 22 percent
of your protein RDA 20
percent of your daily
calcium plus healthy
doses of essential minerals
like phosphorous (25
percent) and magnesium
(25 percent) And it tastes
great too
NUTRITION DEETS
Calories 260
Fiber 4 grams
Protein 11 grams
Sugars 20 grams
BALANCE BAR YOGURT HONEY PEANUT When you need protein
reach for this honey and
peanut bar dressed in
creamy yogurt It provides
30 percent of your daily
protein needs to keep
you fueled and energized
throughout the morning
Itrsquos also an excellent
source of healthy
antioxidants including
vitamins A C and E Best
of all It tastes like peanut
butter fudge
NUTRITION DEETS
Calories 200
Fiber 1 gram
Protein 15 grams
Sugars 18 grams
CASCADIAN FARM ORGANIC CHOCOLATE CHIP CHEWY GRANOLA BARKnown for its array
of healthy morning
cereals Cascadian
Farm has taken some
of its best ingredients
and formed them into
a delicious chewy
granola bar USDA-
certified organic this
bar has 8 grams of
whole grains plus
semisweet chocolate
chips to satisfy your
morning sweet tooth
NUTRITION DEETS
Calories 140
Fiber 1 gram
Protein 2 grams
Sugars 9 grams
LIVE KINDTM
healthy habits start here
KINDreg is a registered trademark of KIND Management Inc
DATE 93015 CLIENT POT TRIM SIZE 8 x 105 APPROVAL INITIALDATETIME APPROVAL INITIALDATETIME
FILE NAME POT150331 PURPLE POTATO AD PREPARED BY Jake LIVE SIZE -25 all 1 ART DIRECTOR 4 PROD MGR
PUBISSUE Kroger Retail DEC INTERNAL ROUND R1 BLEED SIZE +25 2 COPYWRITER 5 PROJ MGR
FILE TYPE INDD CC 2015 CLIENT ROUND R1 LASER SCALE 100 3 COPYEDITOR 6 ACCOUNT MGR
NOTES
of the world
e 9 B E HO L D
of the world
e French ied em ied em ied em
e Irish ied em
e Irish ied em
boiled em em em
9B E HO L D
copy 2
015
Un
ited
Sta
tes
Po
tato
Bo
ard
A
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ts r
ese
rved
copy
20
15 U
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ed
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Get potatoes in the produce department to make Rainbow Potato Pancakes and thousands of other incredible dishesand thousands of other incredible dishes
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eatHot Potato
WHETHER YOU LIKE rsquoEM MASHED BAKED BOILED ROASTED OR GRILLED THESE POPULAR VERSATILE
VEGETABLES ARE SURPRISINGLY PACKED WITH POWER AND NUTRITION
RUSSETSMost widely used in the United States brown-skinned russets have a mild earthy flavor with a bit of sweetness A favorite use is baking resulting in a light fluffy center surrounded by a crispy roasted skin Russets are also good for mashed potatoes and pan-fried potatoes
WHITESMashing is a common use for these subtly sweet creamy all-purpose potatoes Their skin is so delicate you donrsquot even need to peel them even when mashing Also try grilling whites (whole or thickly sliced) to bring out a more full-bodied flavor or use them in soups or stews as they hold their shape well when tender
PURPLESBLUESWith a rich vibrant color and distinctively nutty taste cooked purples and blues are a great fit for potato salads as well as green salads Their moist firm flesh retains its shape and ranges from purple to lavender to almost white Theyrsquore delicious roasted but microwaving best preserves their color
REDSBecause their texture stays firm throughout the cooking process reds do well in soups and stews Keep the skin onmdashno need to peel themmdashto add color to any dish Slightly sweet with a smooth creamy always-tender texture reds are ideal for potato salads or creamy mashed potatoes
YELLOWSGrilling is a favorite use for yellows because it brings out their sweet caramelized flavor Plus the crispy golden skin enhances the dense buttery texture of the flesh This smooth texture also lends itself well to lighter versions of baked or roasted potatoes
livenaturallymagazinecom 19
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eat
Potato Power THIS SEEMINGLY HUMBLE SOMETIMES MALIGNED VEGETABLE IS REALLY A SUPERFOOD IN DISGUISE
DISH IT UP
The Good Stuff in SpudsOne medium-sized potato (53 ounces with skin) contains
Vitamin C A whopping 45 percent of your daily value helps prevent cellular damage aids iron absorption and may help support the bodyrsquos immune system
Potassium More than any vegetable or fruit (10 percent of your daily needs) including bananas sweet potatoes and broccoli encourages normal heart rhythm fluid balance and muscle and nerve function
Fiber 8 percent of your daily requirements (with the potato skin) improves digestion cholesterol and blood sugar levels
Vitamin B6 10 percent of your daily value necessary for carbohydrate and protein metabolism
+ Just 110 calories and no fat
Causa Morada
Heirloom Potato Salad with Roasted Shallot Vinaigrette
Baked Potato Doughnuts amp Apple Compote
SHOPPING FOR TATERSWhen buying potatoes look for clean smooth and firm-textured
spuds with no cuts bruises or discoloration See green on the
skin This is buildup of a chemical called solanine a natural reaction to the potato being exposed to too
much light Solanine produces a bitter taste and if eaten in large
quantity can cause illness So cut away any green portions before
cooking and eating
20 Winter 2016 Live Naturally
Gnocchi amp Spicy Marinara Sauce
Potato facts and tips courtesy of the United States Potato Board Learn more about these super tubers at potatogoodnesscom
STEP 1 After kneading gnocchi dough and cutting into smaller pieces flour a fork and place a piece of dough on fork
HOW TO FORM A PERFECT GNOCCHI
STEP 2 Press gnocchi dough down on fork tines with your thumb
STEP 3 Roll piece of dough down the fork to make ridges Voilagrave yoursquove created a perfect gnocchi
Repeat with all pieces
TURN THE PAGE FOR
THE FULL RECIPE
PETITES AND FINGERLINGS
These bite-sized spuds are smaller versions of their full-
sized cousins and come in a wide range of skin and flesh colors
The difference Because of their smaller size their flavors are more
concentrated and they cook more quickly Both petites and fingerlings are excellent when
roasted or in potato salads
TO PEEL OR NOT TO PEEL
While the skin contains about half of the potatorsquos dietary
fiber the majority of nutrients are found within the potato
itself If peeling use a vegetable peeler or sharp paring knife and
keep the peeling very thin to preserve nutrients that are found
close to the skin Yoursquoll get the most nutrients however when potatoes are cooked and eaten
with the skin on
livenaturallymagazinecom 21
eat DISH IT UP
Heirloom Potato Salad with Roasted Shallot Vinaigrette By Jasmine Smith
With a rainbow of potato types this is a colorful side dish Serves 4
1frac12 pounds petite red white and purple potatoes washed unpeeled and quartered
3 garlic cloves mincedfrac34 cup canola oil plus 2 tablespoons divided 2 shallots unpeeled frac14 cup red wine vinegar2 tablespoons honey2 tablespoons chives mincedSalt and pepper to taste
1 Preheat oven to 400deg Mix potatoes garlic and frac14 cup of canola oil Spread on a baking sheet Bake until potatoes are tender enough to pierce with a fork about 30 minutes
2 Meanwhile drizzle 2 tablespoons canola oil on shallots and wrap in aluminum foil Bake 15 minutes until tender Once cooked peel shallots combine with vinegar and honey in a blender blend to a liquid consistency Slowly pour remaining frac12 cup oil into blender on low speed until completely emulsified
3 Toss potatoes in the shallot vinaigrette with chives salt and pepper
Causa Morada By Jorge de la Torre
This Peruvian layered potato and chicken dish adds sky-blue creativity to your menu Serves 6
2 pounds purple potatoesFine sea saltfrac12 cup olive oilfrac14 cup lime juice freshly squeezed2 boneless skinless chicken breasts1 yellow onion whole1 carrot whole1 tablespoon chopped mint leavesfrac34 cup Greek yogurtfrac14 cup jalapenos finely choppedfrac12 cup celery minced frac12 cup red onion mincedBlack pepper to taste1frac12 cups semi-ripe avocados thinly sliced6 kalamata olives pitted
1 Place potatoes in a large saucepan Cover with cold salted water and bring to a boil Reduce heat and simmer until tender about 20 minutes Let cool
2 Peel potatoes and mash very finely in a large bowl Knead lightly with gloved hands (to avoid getting blue color on skin) slowly drizzling in olive oil until potatoes reach a doughlike consistency Add lime juice and season with salt Refrigerate about 2 hours
3 Put chicken onion carrot and mint into a large saucepan add just enough water to cover bring to a slow boil Cook until chicken is fork-tender about 20 minutes
4 Toss or compost whole onion carrot and mint Transfer chicken to a medium bowl Once cool shred chicken with fingers or a fork Mix in yogurt jalapenos celery and red onion Season to taste with salt and pepper Refrigerate until cold about 1 hour
5 Oil a 2-quart casserole Spoon half of the potato mixture into the casserole followed by chicken mixture and then remaining potato mixture Refrigerate until firm about 2 hours
6 Put a dollop of avocado dressing (recipe below) on each plate Slice and serve on dressing garnish with avocados and olives
CREAMY AVOCADO DRESSING1 ripe avocado3 tablespoons Greek yogurtSalt and pepper to taste
Mash all ingredients until smooth
Gnocchi amp Spicy Marinara Sauce By Michael Brooks
Who knew it was this easymdashand funmdashto make your own gnocchi Serves 4
GNOCCHI 3 large russet potatoes 1 tablespoon kosher saltGround black pepper to taste1 egg yolk beaten1 cup unbleached flour
1 Bake potatoes at 350deg for 45 minutes or until fork-tender Let potatoes cool peel them and then mash them in a medium-sized bowl
2 Gather 2 cups of mashed potatoes and form a well in the center Stir salt and black pepper into beaten yolk and pour into well
3 With both hands work mashed potato and egg together then gradually add flour until it turns into a dough Do not overknead
4 Dust a large cutting board or clean counter with flour Cut dough into six equal parts and roll into frac12- to frac34-inch thick ropes Slice ropes at frac12- to frac34-inch intervals
5 Flour a fork and press gnocchi along tines with thumb roll down to make ridges
6 Add gnocchi to boiling salted water cook until they float to the top 1ndash3 minutes
SAUCE3 tablespoons olive oil2 medium shallots minced4 garlic cloves minced2 roasted jalapeno peppers minced1 (28-ounce) can whole peeled tomatoes6 basil leaves thinly sliced1 teaspoon kosher saltfrac14 teaspoon black pepperParmesan cheese grated for garnish
1 Heat oil over medium-high heat in medium saucepan Add shallots and sauteacute until translucent add garlic and sauteacute 2 minutes
2 Add minced jalapeno and tomatoes and crush with a masher while in pan
3 Bring to a boil then lower to simmer for 15ndash20 minutes stirring every few minutes
4 Remove from heat Stir in basil and gnocchi Season with salt and pepper Top with parmesan if desired
To roast jalapenos Hold jalapeno with tongs over a gas burner flame until skin is blackened Or roast for 45 minutes at 350deg Let peppers sit 15 minutes then peel skin de-seed and mince
Baked Potato Doughnuts amp Apple Compote By Nicole Sandor
Potatoes are the stealth ingredient in this moist delicious doughnut Yields 12 doughnuts
DOUGHNUTS2 russet potatoesfrac12 teaspoon kosher salt1 cup all-purpose flour plus more for dusting1 cup whole-wheat flour1 teaspoon baking powderfrac14 teaspoon baking sodafrac12 teaspoon nutmeg1 teaspoon cinnamonfrac12 cup brown sugar3 tablespoons sugarfrac12 cup sour cream1 egg
1 Preheat oven to 350deg Line a baking sheet with parchment paper
2 In a medium pot boil potatoes with skins until fork-tender Drain excess water peel skins Mash the potatoes and let cool
3 In a medium bowl whisk together salt flours baking powder baking soda and spices
4 In a large bowl combine mashed potato sugars sour cream and egg
5 Add dry ingredients to potato mixture and beat until just incorporated Dough will be sticky Let dough rest for 10 minutes
6 Dust counter with all-purpose flour roll out dough to frac12-inch thickness Using a 3-inch circular cookie cutter punch holes from dough and line them up on parchment-lined baking sheet Take a 1-inch circular cookie cutter and punch holes in the dough center
7 Bake 12ndash13 minutes until donuts start to turn golden brown Remove from pan and cool on a rack Prepare topping
APPLE COMPOTE 2 tablespoons unsalted butter1 tablespoon brown sugar2 tablespoons agave nectar or honey2 cups apple juice1 apple diced in frac14-inch pieces1 tablespoon all-purpose flourWater as needed
1 In a small sauteacute pan melt butter and then add sugar creating a paste Add agave stir then add juice and apple Simmer 5 minutes
2 In a small bowl add water to flour a little at a time creating a slurry to prevent clumping
3 Slowly stir slurry into hot liquid cook until thickened Top doughnuts with compote
Optimum Wellness is excited to partner with Johnson amp Wales University Jorge de la Torre dean of culinary education at the Denver campus and a few of his star students developed these recipes Known as a recognized leader in culinary education JWU is changing the way the world eats For more information visit jwuedudenver
22 Winter 2016 Live Naturally
INT_129754_75265_Vans_Wellness_RESIZE_B_M_Ralphs_OLpdf 1 121415 1146 AM
reg trade copy 2015 Kashi Companytrade
Product selection varies by store
Italyrsquos never tasted so good
Briannascomcopy 2015 Del Sol Food Co Inc All rights reserved
OFF11$ any one (1) bottle of
Consumer Coupon void if transferred to any group fi rm or person prior to store redemption Coupon valid for items indicated any other use constitutes fraud may not be combined with any other offer One coupon per purchase of product(s) indicated Retailer This coupon will be redeemed for the face value plus 8cent handling provided terms of this offer have been complied with by the retailer and the consumer Any sales tax must be paid by the consumer Send to Del Sol Food Company Inmar dept 27271 1 Fawcett Dr Del Rio TX 78840 Cash Value 001cent Offer limited to one coupon per purchase of product(s) indicated Unauthorized reproduction prohibited Good only in the USA copy 2016 Del Sol Food Company Inc
EXPIRES041516
MANUFACTURERrsquoSCOUPON
Ingredients1 large homegrown tomato1 large avocado3-4 green onions chopped4 crispy bacon slices crumbled14 cup of sliced black olives14 cup of feta cheese (or cheese of your choice) BRIANNAS Italian Vinaigrette Dressing
Directions1 Slice tomato and arrange on a
plate in the shape of a star2 Slice avocado and place on top of
tomato slices3 Sprinkle onions olives and bacon
on top along with the cheese4 Drizzle desired amount of
BRIANNAS Italian Vinaigrette dressing on salad
5 Chill for 15 minutes - ENJOYServes 2
Italian Star SaladTry ThisTonight
69-0269-2015 Briannas Kroger live naturally-03Bindd 1 12415 605 PM
1 scoop Vega Protein amp Greens Vanilla
frac14 ndash frac12 cup unsweetened almond milk
1 cup frozen strawberries
frac12 frozen banana
2 Tbsp lemon juice
Blend an extra thick smoothie pour into bowl top with granola and fruit Enjoy with a spoon
Strawberry LemonSmoothie Bowl
ON ANY SMALL TUB OF VEGA PROTEIN amp GREENS
SAVE $5To Retailer Vega will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Vega Mandlik amp Rhodes PO Box 490 Dept 1215 Tecate CA 91980
To Consumer Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Coupon valid in-store only Only one coupon may be used on one tub per purchase One time use only Available in Ralphrsquos stores where Vega is sold Offer valid until 043016 ContactInquire within
MANUFACTURERrsquoS COUPON EXPIRES APRIL 30 2016
Eatmdashdonrsquot drinkmdashyour morning smoothie
DigiCodetrade Data FileACCOUNT 87272 MANDLIK RHODES INFORMATION SYSTEMS INCORDERED BY NICK ZAMUDIOPO NUMBER VEG 95554INVOICE NO 1508850( EPS via EMAIL )
Created on 12-1-15 at 151406by
SYMBOLOGY INCMaple Grove Minnesota 55369
763-315-8080
NOTICE This DigiCodetrade file is considered original artwork It must be inspected and approvedby the purchaser Use of this file confirms acceptance Any modification of this file through scalingor distortion is prohibited See back of the Symbology invoice for Limitation of Warranty
Encode 8110308387660009555435001100003160430SYMBOL HEIGHT 08576 NBAR 00104 BWA -0002095554 $5 off 1 any Vega Protein amp Greens tu
083876600-095554
livenaturallymagazinecom 25
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BUY IT AMYrsquoS INDIAN DAL CURRIED LENTIL In Indian cuisine dal means lentils peas or beans In Amyrsquos dal yoursquoll find all three mung dal beans organic black mung lentils green lentils and split yellow peas all in a mild curry base
MAKE IT BUY IT
Souped UpWHEN THE TEMPERATURES DIP THERE IS NOTHING MORE COMFORTING THAN A WARM BOWL OF SOUP WHETHER FROM YOUR OWN KITCHEN OR PREMADE SPOONFUL BY SPOONFUL THESE HEARTY HEALTHY OPTIONS WILL TAKE THE CHILL OFF AND FILL YOUR BELLY TOO BY KIMBERLY LORD STEWART
Chicken Tikka Masala SoupMAKE IT We dare you not to say ldquoMmmmmrdquo after your first bite of this take on an Indian favorite Serve with whole-grain naan or flatbread Serves 6ndash8
DIRECTIONS1 Heat oil over low heat in a large soup pot Add
onions and peppers sauteacute 15ndash20 minutes until soft2 Turn up heat to medium add garam masala
and sauteacute for 2 minutes Add garlic and ginger Stir and sauteacute for 1 minute Add sweet potatoes tomatoes and half of the chicken stock Fill tomato can halfway with water swish to remove tomato clinging to the can and add to the pot
3 Bring to a simmer and cook on low for 30 minutes until sweet potatoes are soft
4 Add tikka masala sauce garbanzos remaining chicken stock cauliflower and roasted chicken Bring back to a simmer and cook for 10 minutes until cauliflower is cooked Season with salt and pepper serve with a dollop of yogurt for each bowl
INGREDIENTS2 tablespoons canola oil 1 onion diced1 red pepper cored and
cubed2 teaspoons garam masala
spice blend2 cloves garlic minced1-inch knob fresh ginger
peeled and minced1 garnet sweet potato
peeled and cubed1 yellow sweet potato
peeled and cubed1 (28-ounce) can crushed
tomatoes32 ounces chicken stock
divided1 (16-ounce) jar tikka
masala sauce (try Kroger Private Selection)
1 (15-ounce) can garbanzo beans drained
frac12 small cauliflower stems removed cut into small florets
frac12 roasted chicken meat pulled off the bone
Salt and pepper as desiredGreek yogurt for garnish
Artichoke Leek and Potato Soup with Crispy ProsciuttoMAKE IT This no-cream leek and potato soup will please all palates Serve with a crusty whole-grain baguette and a salad to complete the meal Serves 6
INGREDIENTS3 large leeks2 tablespoons canola oil2 celery stalks1 (14-ounce) water-packed canned
artichoke hearts drained and chopped2 cloves garlic peeled1 teaspoon dried thyme6 large red potatoes washed and cut into
quarters8 cups vegetable brothSalt and pepper to taste 3 ounces prosciutto (optional)
DIRECTIONS1 Fill a large bowl with warm water Slice hairy ends off
the leeks and thinly slice the root stopping at the dark-green tops Place leeks in the warm water let sit for 10 minutes stirring occasionally to loosen any dirt Drain and rinse twice
2 Heat oil over low heat in a large soup pot Add drained leeks and celery sauteacute for 20 minutes until soft Add drained artichokes garlic and thyme Raise heat to medium and sauteacute for 2ndash3 minutes Add potatoes and broth bring to a soft boil and cook until potatoes are soft
3 Remove soup from heat and let sit for 15 minutes to cool Puree soup in batches in a blender or food processor until smooth Return pureed vegetables to the pot season with salt and pepper
4 For optional garnish place prosciutto on a parchment-lined baking sheet Place in a 375deg oven for about 5 minutes until crisp Serve on top of each bowl of soup
BUY IT IMAGINE ORGANIC CREAMY POTATO LEEK SOUPThis potato and leek soup is light and creamy with leeks onions potatoes and roasted garlic A blend of organic spices add an extra touch of flavor
eat MAKE IT BUY IT
26 Winter 2016 Live Naturally
BUY IT PACIFIC VEGETABLE LENTIL amp ROASTED RED PEPPER SOUPA combination of tender lentils fire-roasted peppers ripe tomatoes and black beans make this a hearty delicious soup loaded with fiber and protein
Cashew Butternut Squash Soup with Spiced MarshmallowsMAKE IT Warm baking spices give this otherwise traditional winter soup an added blanket of warmth The marshmallow garnish is optional but itrsquos a fun way to get your kids to eat their vegetables Serves 4ndash6
INGREDIENTS3 tablespoons extra-virgin
olive oil1 onion chopped1 carrot chopped1 celery stalk diced1 large shallot diced1 Honeycrisp apple peeled
cored and choppedfrac14 teaspoon ground cuminfrac14 teaspoon ground ginger1frasl8 teaspoon ground nutmeg1 medium butternut squash
peeled and cubed
frac12 cup raw cashews32 ounces vegetable stockfrac34 cup light canned coconut
milk6 large marshmallows one
per person cut in half to make two flat disks sprinkle each cut side with a light dusting of cayenne or cinnamon (optional)
DIRECTIONS1 Add olive oil to large soup pot on
medium heat Add onion carrot celery shallot and apple Sauteacute until golden brown about 10 minutes
2 Add cumin ginger and nutmeg Sauteacute for 3 minutes
3 Add squash cashews and stock Bring to a low boil and simmer until squash is soft
4 Let soup cool for about 30 minutes (or refrigerate)
5 Transfer soup in batches to a blender Puree each batch until smooth and return to pot Add coconut milk to thin out soup Reheat
6 Place spiced marshmallows in the bottom of each bowl and pour in the soup The heat will melt the marshmallows as they float to the top
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livenaturallymagazinecom 27
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Salad in Winter JUST BECAUSE THE WEATHER IS COLD IS NO REASON TO LET YOUR SALAD RECIPES HIBERNATE BY KIMBERLY LORD STEWART
HEALTHY KITCHEN
Grilled Mediterranean Caesar with Capers and Sun-Dried Tomatoes Pair this eggless Caesar salad with grilled salmon or steak and yoursquoll have an elegant meal in less than 30 minutes No yolk Serves 4
2 organic whole romaine hearts cut lengthwise
2 pounds salmon or flank steak
4 tablespoons capers16 sun-dried tomatoes (oil-
packed) drained and thinly sliced
sup1frasl₈ red onion thinly sliced 1 lemon cut into quarters
DRESSING1 garlic clove crushed1 tablespoon lemon juicesup1frasl₃ cup plain 2 Greek yogurt1 teaspoon Dijon mustard1 teaspoon Worcestershire
sauce1 tablespoon white wine
vinegar frac12 cup grated Parmesan
cheese divided frac14ndashfrac12 cup extra-virgin olive
oilSalt and pepper to taste
1 Prepare dressing Place garlic lemon juice yogurt mustard Worcestershire sauce and white wine vinegar in a blender or small food processor Process until smooth Add half the cheese and pulse until mixed in Start with frac14 cup olive oil and puree until smooth Add more if necessary to thin out dressing Season with salt and pepper to taste
2 Brush cut lettuce halves and fish or steak on both sides with dressing
3 Grill salmon or steak on an outside grill or in a hot skillet on your stovetop to desired internal temperature During the last 2 minutes of grilling place the lettuce cut side down on the grill or in another skillet grill until lightly browned
4 Place lettuce on a plate grilled side up Garnish with capers sun-dried tomatoes and red onion Serve with the meat or fish Drizzle both with the remaining dressing Serve with extra lemon
Thai Glass Noodle and Edamame SaladThese noodles go by different namesmdashglass vermicelli rice cellophane or rice stick noodles No matter the name rice noodles are a fun way to get kids to eat their vegetables Serves 4
2 cups frozen shelled edamame1 (8-ounce) package glass rice noodles2 cups finely shredded purple cabbage1 tablespoon sesame oil1 cup sugar peas or snow peas sliced1 cup shredded carrots1 red pepper thinly sliced13 cucumber cut in half down the middle
sliced into moons2 green onions thinly sliced frac12 bunch cilantro chopped12 cup roasted peanuts chopped2 cups cooked chicken breast shredded
DRESSING2 tablespoons sweet chili sauce 2 tablespoons rice vinegar1 lime juiced2 tablespoons soy saucefrac12 teaspoon ground ginger 4 tablespoons peanut butterWater Sriracha sauce to taste
1 Bring a large pot of water to a boil Add the edamame and stir When the water returns to a boil add the noodles Remove from the heat and let sit for 6 minutes Add cabbage to noodles and hot water to soften Stir and let sit for 2 minutes Immediately drain in a colander and pat dry with a towel
2 Place in a serving bowl and add sesame oil Toss lightly to coat the noodles and vegetables
3 Add remaining vegetables cilantro peanuts and chicken
4 Whisk dressing ingredients If too thick add a little water to thin it out Season with Sriracha sauce as desired
5 Dress salad and stir gently to coat well
Greens are good but think about adding more color to your plate with red leaf
lettuce red radicchio and shredded purple
cabbage
28 Winter 2016 Live Naturally
Roasted Root Vegetables with Arugula Oven-roasting brings out the sweetness in winter vegetables Any winter vegetables will do so experiment with your favorites Try to cut all of the vegetables the same size so they cook evenly Serves 4
1 parsnip peeled cut lengthwise into quarters and again in 2-inch bars
2 carrots peeled cut like the parsnip 1 sweet potato peeled cut into 2-inch
pieces1 onion peeled cut into eighths 1 bunch small beets (any color) peeled
cut into eighths 2 apples peeled cut into eighths sup1frasl₃ cup extra-virgin olive oil2 teaspoons dried thymeKosher salt and pepper to taste4ndash5 cups arugula 3 ounces strong blue cheese
DRESSINGfrac14 cup apple cider vinegarfrac34 cup extra-virgin olive oil 2 tablespoons maple syrup sup1frasl₈ teaspoon dried mustard (or frac12
teaspoon Dijon mustard) Salt and pepper to taste
1 Preheat oven to 425deg Line a large baking sheet with parchment paper Place vegetables and apples in a single layer on baking sheet Drizzle with oil and season with thyme Stir to coat well Season with salt and pepper
2 Bake for 30ndash40 minutes until vegetables are tender
3 Remove from oven and transfer to a cool baking sheet Refrigerate to bring to room temperature (about 15 minutes)
4 Whisk dressing ingredients together 5 Divide arugula on salad plates Top
with roasted vegetables and blue cheese Spoon dressing over salad and serve
Pink Shrimp and Citrus Medallion SaladAfter one bite of this seaside main-dish salad yoursquoll forget itrsquos winter Serves 4
1 large head butter lettuce washed dried torn into bite-size pieces
2 bunches baby bok choy washed torn into bite-size pieces
4 fresh mint sprigs divided 5 fresh dill stems divided2 naval or blood oranges2 pink grapefruitssup1frasl₃ English cucumber thinly sliced1 ripe avocado pitted peeled cut
into 8 segments1frac12 pounds cooked peeled shrimp
DRESSINGfrac12 cup avocado oil1 lemon juiced1 tablespoon white wine vinegar2 teaspoons agaveSalt and pepper to taste
1 Gently toss lettuce and bok choy in a bowl Set aside
2 Remove mint leaves from the stems Sprinkle half on the salad Chop the rest and set aside Chop the dill leaves put half on the salad Set the rest aside
3 Cut away the peel and white pith from the oranges and grapefruits Cut out the segments set aside Reserve the orange and grapefruit membrane insides
4 Squeeze the juice from what is left of the orange and grapefruit insides into a small bowl Add avocado oil lemon juice vinegar agave and reserved mint and dill Whisk and season with salt and pepper
5 Retoss the salad and place greens on dinner plates Top each with cucumbers avocado citrus segments and shrimp Dress and serve
Remember oil and water donrsquot mix
Lettuce greens need to be dried well so the dressing wonrsquot
slide off
livenaturallymagazinecom 29
B y now yoursquove seen the headlines Cocoa is good for you
Deep within that scrumptious chocolate bar or frothing cup of hot cocoa rest power-ful bioactive compounds called flavanols
(also present in berries tea and wine) linked to everything from preventing heart attacks and dementia to stabilizing blood sugar and boosting sports perfor-mance But before you sink your teeth into another candy bar consider this To get enough cocoa flavanols (600 to 750 mg daily) to prompt such probable health benefits yoursquod have to eat as much as 1000 calories of dark chocolate or many thousands of calories of sugar-and-fat-loaded milk chocolate each day
ldquoThe evidence is very promising that cocoa flavanols could reduce risk of heart disease and other disordersrdquo notes cocoa researcher JoAnn Manson MD chief of the
Division of Preventive Medicine at Brigham and Womenrsquos Hospital in Boston ldquoBut we wouldnrsquot recommend trying to obtain large quantities by simply eating more chocolate The added calorie intake would be too highrdquo
Instead she and other nutrition experts suggest this Try to consume cocoa in as pure a state as possiblemdashas unsweetened cocoa powder cacao nibs or sparing amounts of high-quality dark chocolatemdashand incorporate its earthy savory taste into a variety of meals
ldquoWe are talking about a nutrient-dense phytochemical-rich food that can be eaten in breakfasts desserts and every way in betweenrdquo says registered dietitian Matt Ruscigno coauthor of Superfoods for Life Cacao (Fair Winds 2014) a cookbook that features everything from smoothies to sandwiches quinoa and lasagna ldquoToday in the Western world it has unfortunately become mostly just a candy bar But it has so much more to offerrdquo Ruscigno says
FOR THE LOVE
OF COCOA
HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT OVERDOSING ON SWEETS
BY LISA MARSHALL
30 Winter 2016 Live Naturally
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livenaturallymagazinecom 31
FROM BITTER BEAN TO SINFUL BARAs far back as 3000 BC chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao aka cocoa tree to make a fermented alcoholic drink says Santa Fendashbased chocolate historian Mark Sciscenti By around 2000 BC residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency Mayans and Aztecs dried and roasted the beans mixed them into a paste with cornmeal and spices and crumbled them into water for an ancient often cold chocolate beverage reserved for religious ceremonies medicinal treatments and elite treats ldquoIts consumption was pretty much the exclusive right of the rulers the priests and the warriorsrdquo Sciscenti says
Notably absent was sugar leaving those early cocoa drinks with a bitter taste Only in the late 1500s when cacao beans made their way to Spain did people start adding mild sweeteners By the 1700smdashafter the French and Italians piled on a little more sugarmdashhot chocolate had become a European luxury item lauded for its energy-
boosting and aphrodisiac properties It would take another century until in the mid-1800s inventor Joseph Fry developed the first chocolate bar
Today according to market research firm Mintel the average American eats about 95 pounds of chocolate each yearmdashthe vast majority of it milk chocolate Thatrsquos too bad says Sciscenti because all of that added milk and sugar negates many of the health benefits that come from cocoa
The good news Traditional uses of cocoa have been enjoying a renaissance with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats
ldquoI love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it hasrdquo says registered dietitian and chef Sara Haas ldquoIt makes a great platform for savory recipes and adds interest to dishes (like beef chicken or duck) that are otherwise a little one-noterdquo
SHU
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FOR THE LOVE OF COCOA
GLOSSARY COCOA VS CACAOCACAO BEANS The dried fatty seed of the fruit of the Theobroma cacao tree Some vegans and raw foodists eat them raw for snacks but they are very bitter If you are expecting a ldquochocolaterdquo taste yoursquore in for a surprise
CACAO NIBS Cracked shelled cacao beans usually roasted but sometimes available raw Have a bitter taste like cacao beans None of the inherent cocoa butter has been removed so they are high in good fat
CACAO POWDER Not to be confused with cocoa powder cacao powder is made from grinding down the shelled cacao bean Sometimes raw sometimes roasted Unlike cocoa powder in which the cocoa butter has been removed it is high in fat and has a full-bodied texture
COCOA LIQUOR The paste made from ground roasted shelled and fermented cacao beans This is what is referred to as ldquopercent cacaordquo on food packaging
COCOA BUTTER When cocoa liquor is pressed and the cocoa solids are removed slightly more than half of the remaining product is the cacao fat or cocoa butter It is 100 percent fat and is used in foods and cosmetics
COCOA POWDER What is left after the cocoa butter has been removed from the liquor Cocoa powder is one of the most recognized and used forms of cacao
CHOCOLATE Cocoa liquor plus cocoa butter plus sugar The percentage of cocoa liquor in chocolate determines how ldquodarkrdquo it is (Milk chocolate which also includes milk products typically contains around 10ndash12 percent cocoa liquor White chocolate contains about 20 cocoa butter plus sugar and dairy ingredients Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients)
32 Winter 2016 Live Naturally
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AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings
frac12 cup raw cacao powder or nibs
3 cups water1 teaspoon fresh or dried
minced chili pepper or to taste
1 cinnamon stick crushedPinch of salt1 vanilla bean
1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor
2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm
CREDIT SUPERFOODS FOR LIFE
CACAO BY MATT RUSCIGNO RECIPE
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best
200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)
livenaturallymagazinecom 33
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HY
RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
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livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
SHU
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(4
)
Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
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Trim amp Live Size 3625 x 225rdquo
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Products
FontsHelvetica Palma
ColorsCMYK
DISCOVER THE SAVINGS Download the Ralphs app to collect
coupons weekly ads and rewards directly to your Shoppers Card and tie the
savings to your personal shopping list
DOWNLOAD THE APP TODAY
SHU
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40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
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off
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International Year of PulsesPLEDGE YOUR ALLEGIANCE TO THESE VERSATILE SUPERFOODS
1 large head of cauliflower sliced into bite-sized florets
3ndash4 tablespoons olive oil dividedSalt and freshly ground black
pepper to taste1 cup chopped yellow or white
onion2 large garlic cloves pressed or
minced2 tablespoons tomato pastefrac12 teaspoon ground cuminfrac12 teaspoon chili powderfrac34 cup brown lentils picked over for
debris and rinsed2 cups vegetable broth or water8 corn tortillasfrac12 cup packed fresh cilantro leaves
CHIPOTLE SAUCEsup1frasl₃ cup mayonnaise2 tablespoons lime juice2ndash3 tablespoons adobo sauce
(from a can of chipotle peppers) or chipotle hot sauce to taste
Salt and freshly ground black pepper to taste
1 Preheat oven to 425deg Toss cauliflower with 2ndash3 tablespoons olive oil Season with salt and pepper and arrange in a single layer on a large baking sheet Roast 30ndash35 minutes tossing halfway until florets are deeply golden on the edges
2 Warm 1 tablespoon olive oil in a medium-sized pot over medium heat Sauteacute onion and garlic with a dash of salt for 5 minutes until onions are softened and translucent Add tomato paste cumin and chili powder and sauteacute for another minute stirring constantly Add lentils and vegetable broth or water Raise heat and bring mixture to a gentle simmer Cook uncovered for 20ndash35 minutes
until the lentils are tender Reduce heat as necessary to maintain a gentle simmer When ready to assemble tacos drain off any excess liquid then cover and set aside
3 To prepare chipotle sauce whisk together all ingredients and set aside
4 To assemble tacos warm tortillas individually in a pan over medium heat Top each tortilla with lentils cauliflower a drizzle of chipotle sauce and a generous sprinkle of chopped cilantro
Recipe by Cookie and Kate blog courtesy of USA Dry Pea
and Lentil Council
THE UNITED NATIONS has declared 2016 to be the International Year of Pulses The moniker ldquopulsesrdquo refers to the edible dried seeds of legumesmdashdry peas beans lentils and chickpeas Pulses are good sources of protein fiber minerals and antioxidants and they play an important role in health sustainability and food security around the world
Beginning this month consider taking the ldquoPulse Pledgerdquo and commit to eating pulses in any form at least once a week throughout 2016 By taking the pledge at pulsepledgecom you will gain access to tasty recipes meal plans and more Herersquos an easy way to start
Roasted Cauliflower and Seasoned Lentil TacosMakes 8 tacos
livenaturallymagazinecom 9
ILLU
STR
AT
ION
S B
Y G
EO
RG
E R
ET
SEC
K
Cut Above the RestA SIMPLE KNIFE TECHNIQUE FOR SAFE SLICING
FLIP ON A COOKING SHOW and yoursquoll see TV chefs wielding sharp shiny knives chopping foods at lightning speed Knowing good knife skills makes meal prep faster more enjoyablemdashand safer ldquoTherersquos a good reason why the very first class any culinary student takes is knife workrdquo says J Kenji Loacutepez-Alt managing culinary director of Serious Eats and author of The Food Lab Better Home Cooking Through Science (WW Norton 2015) ldquoCooking without mastering the basic strokes is like trying to run without knowing how to tie your shoesrdquo
HOW TO HOLD A KNIFE
The first step to good knife skills is properly gripping
your knife You can hold a knife in a Handle Grip
with all your fingers behind the bolster (the junction
between the knife blade and handle) Or try the
Blade Grip Rest your thumb and forefinger in front
of the bolster directly on the blade This grip might
take practice but it can offer better control and
balance when slicing and chopping
THE SLICE
CREATE a flat stable surface for your food to rest
on by slicing it in half or slicing off a thin section
of its face Hold the food steady with your non-
knife hand curling your fingers into a claw
HOLD THE TIP of the blade against the cutting
board with the knife angled upward the flat
side resting against your knuckles With the
blade tip in constant contact with the cutting
board pull the knife backward slightly until the
blade slices into the food
CONTINUE by pressing downward and forward
using the full length of the blade to slice through
your food Repeat using a circular motion and
keeping the blade tip against the board at all
times Use your ldquoclawedrdquo fingers to slowly push
the food for each slice
Keep the blade tip in constant contact with the cutting board while slicing
Hold food steady curling your fingers into a claw
HANDLE GRIP
BLADE GRIP
Bolster
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
10 Winter 2016 Live Naturally
SHU
TT
ER
STO
CK
Cooking in Cast Iron4 REASONS TO USE THIS STURDY COOKWARE
3
HOLDS HEATMade of dense metal cast iron heats slowly and then holds its heat so food cooks quickly and evenly
4
IS VERSATILE Cast iron is oven-safe so cook in it on your stovetop or use for baking such as cornbread
1
LASTS FOR DECADESCast-iron pans are durable if well cared for Itrsquos best to clean your pan right after use Wash by hand with a bit of soap and sponge or stiff brush Rinse and dry the pan over low heat on the stovetop
2
HAS HEALTH BENEFITSIf your cast-iron pan is well seasoned you can cook with less oil because the pan is already coated You also get a bit of iron in your food from the pan
GOT RUST Remove it with a potato Cut a potato in half dip cut end in mild dish soap or baking soda and rub firmly over rusted area Repeat until removed then rinse and dry thoroughly
TO SEASON CAST IRON Heat oven to 350deg After washing and drying the pan use a cloth or paper towel to apply a thin coat of cooking oil (vegetable olive coconut or flaxseed work well) to the inside and outside of the pan Place pan upside down on ovenrsquos center rack with aluminum foil underneath to catch any drips Bake for an hour
Kellogg
SAVE $ 001on any TWO
Kashi reg products (52 oz or Larger Any Flavor Mix or Match)
Offer excludes single-serve
CONSUMER Limit ONE coupon per purchase of product indicated Limit of FOUR like coupons in same shopping trip Consumer pays sales tax Coupon may not be bought reproduced transferred or sold No cash value NO CASH BACK Void where taxed restricted or prohibitedRETAILER We will redeem this coupon in accordance with our redemption policy copies available upon request Cash Value 1100cent Void where prohibited taxed or restricted by law Mail Coupons to KASHI COMPANY PO BOX 880299 EL PASO TX 88588-0299reg trade copy 2015 Kashi Company62004342
MANUFACTURER COUPON EXPIRES APRIL 30 2016
Offer excludes single-serve
Limit ONE coupon per purchase of product indicated Limit of FOUR
trade
Pepitas
Red Beans
Pea Crisps
Sorghum
reg trade copy 2015 Kashi Company 2015 Kashi Company
GLUTENFREE VEGAN
trade
NEW
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
SHU
TT
ER
STO
CK
(6
)
Food Combos for Healthier SkinTRY ONE OR ALL OF THESE THREE FOOD PAIRINGS BY KELLEE KATAGI
EXPERTSmdashALONG WITH MANY AN ACNE-RIDDEN teenagermdashhave long known that the health of your skin has a lot to do with what you eat (or donrsquot eat) What hasnrsquot always been clear is that many nutrients are more potent for skin quality
when combined or balanced with other key nutrients Wersquove used insight from Oregon State Universityrsquos Linus Pauling Institute a nutrition-research heavyweight to develop three synergistic food pairings that deliver powerful benefits for robust beautiful skin
KALE SALAD TOPPED WITH SUNFLOWER SEEDS
NUTRIENT PAIRING Vitamins C and E
WHAT YOU GET 1 cup of chopped kale
contains 107 percent of a womanrsquos daily
vitamin C requirements (89 percent of a
manrsquos) 1 ounce of sunflower seeds (a little
more than a frac14 cup) provides nearly half the
daily requirement of vitamin E
WHY IT MATTERS Vitamins C and E are
both antioxidants that protect skin against the
damaging effects of oxygen and light and
help prevent dry skin C also helps synthesize
collagen which sustains skin structure and
helps replace dead skin cells Often E gets
oxidized and needs help to restore itself says
Linus Pauling research associate Alexander
Michels He contends that C is perfectly
suited for the job which makes the nutrients
more effective when eaten together
PREP TIP Sprinkle the seeds liberally on your
salad for maximum effect
STRAWBERRY-ALMOND MILK SMOOTHIE
NUTRIENT PAIRING Vitamins C and E
WHAT YOU GET 1 cup of pureed strawberries
delivers about 180 percent of a womanrsquos daily
requirement of vitamin C (150 percent for a
man) 1 cup of almond milk contains nearly
half your vitamin E requirements
WHY IT MATTERS Studies reveal that 40
percent of US adults donrsquot meet daily vitamin
C needs and a whopping 90-plus percent
donrsquot get enough E Thatrsquos partly because
the synthesized form of E found in many
supplements doesnrsquot contribute to vitamin E
levels in the body (the same doesnrsquot hold true
for other vitamins)
PREP TIP Blend 2 cups of almond milk 1 cup
of frozen strawberries a frozen banana and
a few drops of vanilla extract add sweetener
to taste
WALNUT-ENCRUSTED SALMON
NUTRIENT PAIRING Omega-6 and omega-3
fatty acids plus vitamin D
WHAT YOU GET A 3-ounce salmon fillet
offers roughly 200 percent of your daily
D along with 2000ndash3000 milligrams of
essential fatty acids walnuts contain high
levels of both omega-6 and omega-3 fatty
acids
WHY IT MATTERS A good balance of
omega-6 and omega-3 fatty acids can keep
skin moist and supple as well as aid skinrsquos
immune and inflammatory responses Vitamin
D may help skin develop and mature Michels
says and eating D along with fat ramps up
your bodyrsquos ability to absorb it
PREP TIP Preheat oven to 375deg Mix 1
tablespoon honey 1 tablespoon Dijon
mustard and salt and pepper to taste Brush
mixture over four 6-ounce salmon fillets
Then press top of fillets into a plate covered
with 12 cup of finely chopped raw walnuts
coating evenly Bake for 10ndash12 minutes in a
greased baking dish
+ + +
12 Winter 2016 Live Naturally
The Sunshine VitaminHOW TO GET ENOUGH VITAMIN DmdashSUN OR NO SUN
THE FACTS ARE SIMPLE We need vitamin D This health hero wards off both minor and major diseases like cancer and diabetes by strengthening your immune system It also keeps bones and teeth strong by enabling calcium absorption and regulates blood pressure The sun is our primary source of D but studies show that even in sunny months a majority of Americans likely arenrsquot
getting recommended levels (a minimum of 600 IU daily for most people) Food sources are scarce so you have to be strategic to get enough Here are your best bets from three different foods If you have an aversion to these consider taking a D3 or cod liver oil supplement Check with the nutrition expert in your local store for suggestions
Fish Fatty fish especially
swordfish and
salmon is by far the
best food source for
vitamin D 3 ounces
of swordfish delivers
about 560 IU nearly
your full daily D
quota The same portion of sockeye salmon
contains about 450 IU with canned tuna
coming in at 150 IU Vitamin D gets stored in
your bodyrsquos fat so you donrsquot have to eat fish
daily aim for about 6 ounces two or three
times per week
Fortified dairy
In the 1930s
US milk
manufacturers
began adding
vitamin D to milk
to reduce the
occurrence of
rickets a bone
disease It worked and fortification is
common to this day with 1 cup of fortified
milk providing about one-fifth of your daily
needs Opt for full-fat dairy D is
fat soluble so the fat greatly improves
vitamin absorption
Mushrooms
Who knew that
mushrooms and
humans had
something in
common We both
manufacture vitamin
D when wersquore in
the sun If you can
find a way to expose mushrooms to midday
sunlightmdasheven winter sun is adequate studies
showmdashfor one to six hours their vitamin D
levels can shoot up to 25ndash100 percent of your
daily needs per cup (depending on mushroom
species and length of time in the sun) mdashKK
䄀瘀愀椀氀愀戀氀攀 椀渀 猀攀氀攀挀琀 猀琀漀爀攀猀
洀漀爀攀 瀀爀漀琀攀椀渀 琀栀愀渀 猀甀最愀爀 瀀攀爀 挀甀瀀
䘀漀爀 洀漀爀攀 椀渀昀漀爀洀愀琀椀漀渀 愀渀搀 爀攀挀椀瀀攀猀Ⰰ
瘀椀猀椀琀 猀椀最最椀猀搀愀椀爀礀挀漀洀
14 Winter 2016 Live Naturally
SIMPLE TRUTHSbegin
SHU
TT
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STO
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Beets can lower your blood pressure thanks to naturally occurring nitrates that your body converts into the nitric oxide needed to enhance blood flow
Donrsquot discard the greens Beet greens are full of iron which helps your body produce oxygen-carrying red blood cells Rinse and chop the greens and then flash-sauteacute them in coconut oil with minced garlic
Beets can be eaten raw Brighten up a salad by shredding beets and tossing them with sunflower seeds avocado and greens A simple balsamic vinaigrette is this dishrsquos best complement
Planning a cleanse Put beets on the menu These root vegetables help purify your blood while acting as a tonic for your liver
Get the most nutritional value out of beets by leaving the skins on Just be sure to scrub them well
Easy Beet-Coconut SoupServes 6
frac14 yellow onion diced
2 cloves garlic finely chopped
2 tablespoons coconut oil
4 large beets diced
3ndash4 cups vegetable stock
1ndash2 (15-ounce) cans coconut milk
Fresh herbs like dill basil or parsley for garnish
In a saucepan sauteacute garlic and onion until translucent Add beets and sauteacute for about 7 minutes then add enough vegetable stock to cover beets Simmer covered until beets are soft Cool the mixture slightly then puree in a blender or food processor Return puree to low heat add coconut milk and stir until blended and warmed Garnish with herbs
Recipe and some nutritional facts provided by Sue Van Raes a licensed
holistic nutritionist
Meet the BeetYOUrsquoLL BE GLAD YOU MADE THE ACQUAINTANCE OF THIS NUTRIENT-RICH TREASURE BY BLAIR YOUNG
enjoylifefoodscomtothefullest
Find us in the
Gluten-Free aisle
with our whole family of free-from products - from soft baked cookies to oh-so-satisfying chewy bars Every product
is free-from the top 8 allergens so all you have to worry about is grabbing the last Snickerdoodle before your son gets to it
Enjoy your moment to the fullest
Free-Fromwheat dairy peanuts tree nuts egg soyfish amp shellfish
PRODUCT VARIETY VARIES BY STORE
yourARMINGwithDESK DRAWER
Snacks
3 orsquoclock CravingCrispy Crunchyfor
a
gluten-freeSolution to that
SNACK SMARTbegin
As the first meal of the day breakfast provides you with nutrients that lead to better concentration and more energy so
you can perform your best Itrsquos a must for kids too A research review in Frontiers in Human Neuroscience found strong evidence that regular
breakfasts improved both behavior and academic performance in schoolchildren
Raise the Breakfast BarDONrsquoT HAVE TIME TO SIT DOWN FOR BREAKFAST GRAB A BAR AND GO BY REBECCA HEATON
GETTING READY IN THE MORNING isnrsquot always easy particularly if yoursquore also trying to get family members out the door to work or school If you have to eat on the go put a fast and healthy spin on breakfast with these tasty portable bar options
KASHI TRAIL MIX CHEWY GRANOLA BARIn Japanese kashi means
ldquoenergyrdquo And thatrsquos what
you get from this tasty
granola bar Each bar
serves up 11 grams of
whole grains and has a
nice crunchy yet chewy
texture thanks to a
blend of energy-inducing
roasted whole almonds
sunflower seeds sun-dried
cranberries and raisins
NUTRITION DEETS
Calories 140
Fiber 4 grams
Protein 6 grams
Sugars 6 grams
LARABAR BANANA BREAD BARWith three ingredientsmdash
bananas dates and
almondsmdashit doesnrsquot get
more simple and pure
than this Along with being
gluten-free soy-free
dairy-free kosher and
vegan this bar delivers 20
percent of your daily fiber
and 12 percent of your
daily potassium needs A
nutritious take on morning
banana ldquobreadrdquo for sure
NUTRITION DEETS
Calories 230
Fiber 5 grams
Protein 6 grams
Sugars 20 grams
16 Winter 2016 Live Naturally
CLIF CRUNCHY PEANUT BUTTER BARLoaded with organic oats
and peanut butter plus
11 vitamins and minerals
this bar is full of energy
and goodness Numbers
we approve 22 percent
of your protein RDA 20
percent of your daily
calcium plus healthy
doses of essential minerals
like phosphorous (25
percent) and magnesium
(25 percent) And it tastes
great too
NUTRITION DEETS
Calories 260
Fiber 4 grams
Protein 11 grams
Sugars 20 grams
BALANCE BAR YOGURT HONEY PEANUT When you need protein
reach for this honey and
peanut bar dressed in
creamy yogurt It provides
30 percent of your daily
protein needs to keep
you fueled and energized
throughout the morning
Itrsquos also an excellent
source of healthy
antioxidants including
vitamins A C and E Best
of all It tastes like peanut
butter fudge
NUTRITION DEETS
Calories 200
Fiber 1 gram
Protein 15 grams
Sugars 18 grams
CASCADIAN FARM ORGANIC CHOCOLATE CHIP CHEWY GRANOLA BARKnown for its array
of healthy morning
cereals Cascadian
Farm has taken some
of its best ingredients
and formed them into
a delicious chewy
granola bar USDA-
certified organic this
bar has 8 grams of
whole grains plus
semisweet chocolate
chips to satisfy your
morning sweet tooth
NUTRITION DEETS
Calories 140
Fiber 1 gram
Protein 2 grams
Sugars 9 grams
LIVE KINDTM
healthy habits start here
KINDreg is a registered trademark of KIND Management Inc
DATE 93015 CLIENT POT TRIM SIZE 8 x 105 APPROVAL INITIALDATETIME APPROVAL INITIALDATETIME
FILE NAME POT150331 PURPLE POTATO AD PREPARED BY Jake LIVE SIZE -25 all 1 ART DIRECTOR 4 PROD MGR
PUBISSUE Kroger Retail DEC INTERNAL ROUND R1 BLEED SIZE +25 2 COPYWRITER 5 PROJ MGR
FILE TYPE INDD CC 2015 CLIENT ROUND R1 LASER SCALE 100 3 COPYEDITOR 6 ACCOUNT MGR
NOTES
of the world
e 9 B E HO L D
of the world
e French ied em ied em ied em
e Irish ied em
e Irish ied em
boiled em em em
9B E HO L D
copy 2
015
Un
ited
Sta
tes
Po
tato
Bo
ard
A
ll ri
gh
ts r
ese
rved
copy
20
15 U
nit
ed
Sta
tes
Po
tato
Bo
ard
A
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gh
ts r
ese
rved
Get potatoes in the produce department to make Rainbow Potato Pancakes and thousands of other incredible dishesand thousands of other incredible dishes
AA
RO
N C
OLU
SSI
ST
YLE
ER
IC L
ESK
OV
AR
eatHot Potato
WHETHER YOU LIKE rsquoEM MASHED BAKED BOILED ROASTED OR GRILLED THESE POPULAR VERSATILE
VEGETABLES ARE SURPRISINGLY PACKED WITH POWER AND NUTRITION
RUSSETSMost widely used in the United States brown-skinned russets have a mild earthy flavor with a bit of sweetness A favorite use is baking resulting in a light fluffy center surrounded by a crispy roasted skin Russets are also good for mashed potatoes and pan-fried potatoes
WHITESMashing is a common use for these subtly sweet creamy all-purpose potatoes Their skin is so delicate you donrsquot even need to peel them even when mashing Also try grilling whites (whole or thickly sliced) to bring out a more full-bodied flavor or use them in soups or stews as they hold their shape well when tender
PURPLESBLUESWith a rich vibrant color and distinctively nutty taste cooked purples and blues are a great fit for potato salads as well as green salads Their moist firm flesh retains its shape and ranges from purple to lavender to almost white Theyrsquore delicious roasted but microwaving best preserves their color
REDSBecause their texture stays firm throughout the cooking process reds do well in soups and stews Keep the skin onmdashno need to peel themmdashto add color to any dish Slightly sweet with a smooth creamy always-tender texture reds are ideal for potato salads or creamy mashed potatoes
YELLOWSGrilling is a favorite use for yellows because it brings out their sweet caramelized flavor Plus the crispy golden skin enhances the dense buttery texture of the flesh This smooth texture also lends itself well to lighter versions of baked or roasted potatoes
livenaturallymagazinecom 19
AA
RO
N C
OLU
SSI
STY
LE E
RIC
LE
SKO
VA
R
eat
Potato Power THIS SEEMINGLY HUMBLE SOMETIMES MALIGNED VEGETABLE IS REALLY A SUPERFOOD IN DISGUISE
DISH IT UP
The Good Stuff in SpudsOne medium-sized potato (53 ounces with skin) contains
Vitamin C A whopping 45 percent of your daily value helps prevent cellular damage aids iron absorption and may help support the bodyrsquos immune system
Potassium More than any vegetable or fruit (10 percent of your daily needs) including bananas sweet potatoes and broccoli encourages normal heart rhythm fluid balance and muscle and nerve function
Fiber 8 percent of your daily requirements (with the potato skin) improves digestion cholesterol and blood sugar levels
Vitamin B6 10 percent of your daily value necessary for carbohydrate and protein metabolism
+ Just 110 calories and no fat
Causa Morada
Heirloom Potato Salad with Roasted Shallot Vinaigrette
Baked Potato Doughnuts amp Apple Compote
SHOPPING FOR TATERSWhen buying potatoes look for clean smooth and firm-textured
spuds with no cuts bruises or discoloration See green on the
skin This is buildup of a chemical called solanine a natural reaction to the potato being exposed to too
much light Solanine produces a bitter taste and if eaten in large
quantity can cause illness So cut away any green portions before
cooking and eating
20 Winter 2016 Live Naturally
Gnocchi amp Spicy Marinara Sauce
Potato facts and tips courtesy of the United States Potato Board Learn more about these super tubers at potatogoodnesscom
STEP 1 After kneading gnocchi dough and cutting into smaller pieces flour a fork and place a piece of dough on fork
HOW TO FORM A PERFECT GNOCCHI
STEP 2 Press gnocchi dough down on fork tines with your thumb
STEP 3 Roll piece of dough down the fork to make ridges Voilagrave yoursquove created a perfect gnocchi
Repeat with all pieces
TURN THE PAGE FOR
THE FULL RECIPE
PETITES AND FINGERLINGS
These bite-sized spuds are smaller versions of their full-
sized cousins and come in a wide range of skin and flesh colors
The difference Because of their smaller size their flavors are more
concentrated and they cook more quickly Both petites and fingerlings are excellent when
roasted or in potato salads
TO PEEL OR NOT TO PEEL
While the skin contains about half of the potatorsquos dietary
fiber the majority of nutrients are found within the potato
itself If peeling use a vegetable peeler or sharp paring knife and
keep the peeling very thin to preserve nutrients that are found
close to the skin Yoursquoll get the most nutrients however when potatoes are cooked and eaten
with the skin on
livenaturallymagazinecom 21
eat DISH IT UP
Heirloom Potato Salad with Roasted Shallot Vinaigrette By Jasmine Smith
With a rainbow of potato types this is a colorful side dish Serves 4
1frac12 pounds petite red white and purple potatoes washed unpeeled and quartered
3 garlic cloves mincedfrac34 cup canola oil plus 2 tablespoons divided 2 shallots unpeeled frac14 cup red wine vinegar2 tablespoons honey2 tablespoons chives mincedSalt and pepper to taste
1 Preheat oven to 400deg Mix potatoes garlic and frac14 cup of canola oil Spread on a baking sheet Bake until potatoes are tender enough to pierce with a fork about 30 minutes
2 Meanwhile drizzle 2 tablespoons canola oil on shallots and wrap in aluminum foil Bake 15 minutes until tender Once cooked peel shallots combine with vinegar and honey in a blender blend to a liquid consistency Slowly pour remaining frac12 cup oil into blender on low speed until completely emulsified
3 Toss potatoes in the shallot vinaigrette with chives salt and pepper
Causa Morada By Jorge de la Torre
This Peruvian layered potato and chicken dish adds sky-blue creativity to your menu Serves 6
2 pounds purple potatoesFine sea saltfrac12 cup olive oilfrac14 cup lime juice freshly squeezed2 boneless skinless chicken breasts1 yellow onion whole1 carrot whole1 tablespoon chopped mint leavesfrac34 cup Greek yogurtfrac14 cup jalapenos finely choppedfrac12 cup celery minced frac12 cup red onion mincedBlack pepper to taste1frac12 cups semi-ripe avocados thinly sliced6 kalamata olives pitted
1 Place potatoes in a large saucepan Cover with cold salted water and bring to a boil Reduce heat and simmer until tender about 20 minutes Let cool
2 Peel potatoes and mash very finely in a large bowl Knead lightly with gloved hands (to avoid getting blue color on skin) slowly drizzling in olive oil until potatoes reach a doughlike consistency Add lime juice and season with salt Refrigerate about 2 hours
3 Put chicken onion carrot and mint into a large saucepan add just enough water to cover bring to a slow boil Cook until chicken is fork-tender about 20 minutes
4 Toss or compost whole onion carrot and mint Transfer chicken to a medium bowl Once cool shred chicken with fingers or a fork Mix in yogurt jalapenos celery and red onion Season to taste with salt and pepper Refrigerate until cold about 1 hour
5 Oil a 2-quart casserole Spoon half of the potato mixture into the casserole followed by chicken mixture and then remaining potato mixture Refrigerate until firm about 2 hours
6 Put a dollop of avocado dressing (recipe below) on each plate Slice and serve on dressing garnish with avocados and olives
CREAMY AVOCADO DRESSING1 ripe avocado3 tablespoons Greek yogurtSalt and pepper to taste
Mash all ingredients until smooth
Gnocchi amp Spicy Marinara Sauce By Michael Brooks
Who knew it was this easymdashand funmdashto make your own gnocchi Serves 4
GNOCCHI 3 large russet potatoes 1 tablespoon kosher saltGround black pepper to taste1 egg yolk beaten1 cup unbleached flour
1 Bake potatoes at 350deg for 45 minutes or until fork-tender Let potatoes cool peel them and then mash them in a medium-sized bowl
2 Gather 2 cups of mashed potatoes and form a well in the center Stir salt and black pepper into beaten yolk and pour into well
3 With both hands work mashed potato and egg together then gradually add flour until it turns into a dough Do not overknead
4 Dust a large cutting board or clean counter with flour Cut dough into six equal parts and roll into frac12- to frac34-inch thick ropes Slice ropes at frac12- to frac34-inch intervals
5 Flour a fork and press gnocchi along tines with thumb roll down to make ridges
6 Add gnocchi to boiling salted water cook until they float to the top 1ndash3 minutes
SAUCE3 tablespoons olive oil2 medium shallots minced4 garlic cloves minced2 roasted jalapeno peppers minced1 (28-ounce) can whole peeled tomatoes6 basil leaves thinly sliced1 teaspoon kosher saltfrac14 teaspoon black pepperParmesan cheese grated for garnish
1 Heat oil over medium-high heat in medium saucepan Add shallots and sauteacute until translucent add garlic and sauteacute 2 minutes
2 Add minced jalapeno and tomatoes and crush with a masher while in pan
3 Bring to a boil then lower to simmer for 15ndash20 minutes stirring every few minutes
4 Remove from heat Stir in basil and gnocchi Season with salt and pepper Top with parmesan if desired
To roast jalapenos Hold jalapeno with tongs over a gas burner flame until skin is blackened Or roast for 45 minutes at 350deg Let peppers sit 15 minutes then peel skin de-seed and mince
Baked Potato Doughnuts amp Apple Compote By Nicole Sandor
Potatoes are the stealth ingredient in this moist delicious doughnut Yields 12 doughnuts
DOUGHNUTS2 russet potatoesfrac12 teaspoon kosher salt1 cup all-purpose flour plus more for dusting1 cup whole-wheat flour1 teaspoon baking powderfrac14 teaspoon baking sodafrac12 teaspoon nutmeg1 teaspoon cinnamonfrac12 cup brown sugar3 tablespoons sugarfrac12 cup sour cream1 egg
1 Preheat oven to 350deg Line a baking sheet with parchment paper
2 In a medium pot boil potatoes with skins until fork-tender Drain excess water peel skins Mash the potatoes and let cool
3 In a medium bowl whisk together salt flours baking powder baking soda and spices
4 In a large bowl combine mashed potato sugars sour cream and egg
5 Add dry ingredients to potato mixture and beat until just incorporated Dough will be sticky Let dough rest for 10 minutes
6 Dust counter with all-purpose flour roll out dough to frac12-inch thickness Using a 3-inch circular cookie cutter punch holes from dough and line them up on parchment-lined baking sheet Take a 1-inch circular cookie cutter and punch holes in the dough center
7 Bake 12ndash13 minutes until donuts start to turn golden brown Remove from pan and cool on a rack Prepare topping
APPLE COMPOTE 2 tablespoons unsalted butter1 tablespoon brown sugar2 tablespoons agave nectar or honey2 cups apple juice1 apple diced in frac14-inch pieces1 tablespoon all-purpose flourWater as needed
1 In a small sauteacute pan melt butter and then add sugar creating a paste Add agave stir then add juice and apple Simmer 5 minutes
2 In a small bowl add water to flour a little at a time creating a slurry to prevent clumping
3 Slowly stir slurry into hot liquid cook until thickened Top doughnuts with compote
Optimum Wellness is excited to partner with Johnson amp Wales University Jorge de la Torre dean of culinary education at the Denver campus and a few of his star students developed these recipes Known as a recognized leader in culinary education JWU is changing the way the world eats For more information visit jwuedudenver
22 Winter 2016 Live Naturally
INT_129754_75265_Vans_Wellness_RESIZE_B_M_Ralphs_OLpdf 1 121415 1146 AM
reg trade copy 2015 Kashi Companytrade
Product selection varies by store
Italyrsquos never tasted so good
Briannascomcopy 2015 Del Sol Food Co Inc All rights reserved
OFF11$ any one (1) bottle of
Consumer Coupon void if transferred to any group fi rm or person prior to store redemption Coupon valid for items indicated any other use constitutes fraud may not be combined with any other offer One coupon per purchase of product(s) indicated Retailer This coupon will be redeemed for the face value plus 8cent handling provided terms of this offer have been complied with by the retailer and the consumer Any sales tax must be paid by the consumer Send to Del Sol Food Company Inmar dept 27271 1 Fawcett Dr Del Rio TX 78840 Cash Value 001cent Offer limited to one coupon per purchase of product(s) indicated Unauthorized reproduction prohibited Good only in the USA copy 2016 Del Sol Food Company Inc
EXPIRES041516
MANUFACTURERrsquoSCOUPON
Ingredients1 large homegrown tomato1 large avocado3-4 green onions chopped4 crispy bacon slices crumbled14 cup of sliced black olives14 cup of feta cheese (or cheese of your choice) BRIANNAS Italian Vinaigrette Dressing
Directions1 Slice tomato and arrange on a
plate in the shape of a star2 Slice avocado and place on top of
tomato slices3 Sprinkle onions olives and bacon
on top along with the cheese4 Drizzle desired amount of
BRIANNAS Italian Vinaigrette dressing on salad
5 Chill for 15 minutes - ENJOYServes 2
Italian Star SaladTry ThisTonight
69-0269-2015 Briannas Kroger live naturally-03Bindd 1 12415 605 PM
1 scoop Vega Protein amp Greens Vanilla
frac14 ndash frac12 cup unsweetened almond milk
1 cup frozen strawberries
frac12 frozen banana
2 Tbsp lemon juice
Blend an extra thick smoothie pour into bowl top with granola and fruit Enjoy with a spoon
Strawberry LemonSmoothie Bowl
ON ANY SMALL TUB OF VEGA PROTEIN amp GREENS
SAVE $5To Retailer Vega will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Vega Mandlik amp Rhodes PO Box 490 Dept 1215 Tecate CA 91980
To Consumer Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Coupon valid in-store only Only one coupon may be used on one tub per purchase One time use only Available in Ralphrsquos stores where Vega is sold Offer valid until 043016 ContactInquire within
MANUFACTURERrsquoS COUPON EXPIRES APRIL 30 2016
Eatmdashdonrsquot drinkmdashyour morning smoothie
DigiCodetrade Data FileACCOUNT 87272 MANDLIK RHODES INFORMATION SYSTEMS INCORDERED BY NICK ZAMUDIOPO NUMBER VEG 95554INVOICE NO 1508850( EPS via EMAIL )
Created on 12-1-15 at 151406by
SYMBOLOGY INCMaple Grove Minnesota 55369
763-315-8080
NOTICE This DigiCodetrade file is considered original artwork It must be inspected and approvedby the purchaser Use of this file confirms acceptance Any modification of this file through scalingor distortion is prohibited See back of the Symbology invoice for Limitation of Warranty
Encode 8110308387660009555435001100003160430SYMBOL HEIGHT 08576 NBAR 00104 BWA -0002095554 $5 off 1 any Vega Protein amp Greens tu
083876600-095554
livenaturallymagazinecom 25
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BUY IT AMYrsquoS INDIAN DAL CURRIED LENTIL In Indian cuisine dal means lentils peas or beans In Amyrsquos dal yoursquoll find all three mung dal beans organic black mung lentils green lentils and split yellow peas all in a mild curry base
MAKE IT BUY IT
Souped UpWHEN THE TEMPERATURES DIP THERE IS NOTHING MORE COMFORTING THAN A WARM BOWL OF SOUP WHETHER FROM YOUR OWN KITCHEN OR PREMADE SPOONFUL BY SPOONFUL THESE HEARTY HEALTHY OPTIONS WILL TAKE THE CHILL OFF AND FILL YOUR BELLY TOO BY KIMBERLY LORD STEWART
Chicken Tikka Masala SoupMAKE IT We dare you not to say ldquoMmmmmrdquo after your first bite of this take on an Indian favorite Serve with whole-grain naan or flatbread Serves 6ndash8
DIRECTIONS1 Heat oil over low heat in a large soup pot Add
onions and peppers sauteacute 15ndash20 minutes until soft2 Turn up heat to medium add garam masala
and sauteacute for 2 minutes Add garlic and ginger Stir and sauteacute for 1 minute Add sweet potatoes tomatoes and half of the chicken stock Fill tomato can halfway with water swish to remove tomato clinging to the can and add to the pot
3 Bring to a simmer and cook on low for 30 minutes until sweet potatoes are soft
4 Add tikka masala sauce garbanzos remaining chicken stock cauliflower and roasted chicken Bring back to a simmer and cook for 10 minutes until cauliflower is cooked Season with salt and pepper serve with a dollop of yogurt for each bowl
INGREDIENTS2 tablespoons canola oil 1 onion diced1 red pepper cored and
cubed2 teaspoons garam masala
spice blend2 cloves garlic minced1-inch knob fresh ginger
peeled and minced1 garnet sweet potato
peeled and cubed1 yellow sweet potato
peeled and cubed1 (28-ounce) can crushed
tomatoes32 ounces chicken stock
divided1 (16-ounce) jar tikka
masala sauce (try Kroger Private Selection)
1 (15-ounce) can garbanzo beans drained
frac12 small cauliflower stems removed cut into small florets
frac12 roasted chicken meat pulled off the bone
Salt and pepper as desiredGreek yogurt for garnish
Artichoke Leek and Potato Soup with Crispy ProsciuttoMAKE IT This no-cream leek and potato soup will please all palates Serve with a crusty whole-grain baguette and a salad to complete the meal Serves 6
INGREDIENTS3 large leeks2 tablespoons canola oil2 celery stalks1 (14-ounce) water-packed canned
artichoke hearts drained and chopped2 cloves garlic peeled1 teaspoon dried thyme6 large red potatoes washed and cut into
quarters8 cups vegetable brothSalt and pepper to taste 3 ounces prosciutto (optional)
DIRECTIONS1 Fill a large bowl with warm water Slice hairy ends off
the leeks and thinly slice the root stopping at the dark-green tops Place leeks in the warm water let sit for 10 minutes stirring occasionally to loosen any dirt Drain and rinse twice
2 Heat oil over low heat in a large soup pot Add drained leeks and celery sauteacute for 20 minutes until soft Add drained artichokes garlic and thyme Raise heat to medium and sauteacute for 2ndash3 minutes Add potatoes and broth bring to a soft boil and cook until potatoes are soft
3 Remove soup from heat and let sit for 15 minutes to cool Puree soup in batches in a blender or food processor until smooth Return pureed vegetables to the pot season with salt and pepper
4 For optional garnish place prosciutto on a parchment-lined baking sheet Place in a 375deg oven for about 5 minutes until crisp Serve on top of each bowl of soup
BUY IT IMAGINE ORGANIC CREAMY POTATO LEEK SOUPThis potato and leek soup is light and creamy with leeks onions potatoes and roasted garlic A blend of organic spices add an extra touch of flavor
eat MAKE IT BUY IT
26 Winter 2016 Live Naturally
BUY IT PACIFIC VEGETABLE LENTIL amp ROASTED RED PEPPER SOUPA combination of tender lentils fire-roasted peppers ripe tomatoes and black beans make this a hearty delicious soup loaded with fiber and protein
Cashew Butternut Squash Soup with Spiced MarshmallowsMAKE IT Warm baking spices give this otherwise traditional winter soup an added blanket of warmth The marshmallow garnish is optional but itrsquos a fun way to get your kids to eat their vegetables Serves 4ndash6
INGREDIENTS3 tablespoons extra-virgin
olive oil1 onion chopped1 carrot chopped1 celery stalk diced1 large shallot diced1 Honeycrisp apple peeled
cored and choppedfrac14 teaspoon ground cuminfrac14 teaspoon ground ginger1frasl8 teaspoon ground nutmeg1 medium butternut squash
peeled and cubed
frac12 cup raw cashews32 ounces vegetable stockfrac34 cup light canned coconut
milk6 large marshmallows one
per person cut in half to make two flat disks sprinkle each cut side with a light dusting of cayenne or cinnamon (optional)
DIRECTIONS1 Add olive oil to large soup pot on
medium heat Add onion carrot celery shallot and apple Sauteacute until golden brown about 10 minutes
2 Add cumin ginger and nutmeg Sauteacute for 3 minutes
3 Add squash cashews and stock Bring to a low boil and simmer until squash is soft
4 Let soup cool for about 30 minutes (or refrigerate)
5 Transfer soup in batches to a blender Puree each batch until smooth and return to pot Add coconut milk to thin out soup Reheat
6 Place spiced marshmallows in the bottom of each bowl and pour in the soup The heat will melt the marshmallows as they float to the top
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livenaturallymagazinecom 27
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eat
Salad in Winter JUST BECAUSE THE WEATHER IS COLD IS NO REASON TO LET YOUR SALAD RECIPES HIBERNATE BY KIMBERLY LORD STEWART
HEALTHY KITCHEN
Grilled Mediterranean Caesar with Capers and Sun-Dried Tomatoes Pair this eggless Caesar salad with grilled salmon or steak and yoursquoll have an elegant meal in less than 30 minutes No yolk Serves 4
2 organic whole romaine hearts cut lengthwise
2 pounds salmon or flank steak
4 tablespoons capers16 sun-dried tomatoes (oil-
packed) drained and thinly sliced
sup1frasl₈ red onion thinly sliced 1 lemon cut into quarters
DRESSING1 garlic clove crushed1 tablespoon lemon juicesup1frasl₃ cup plain 2 Greek yogurt1 teaspoon Dijon mustard1 teaspoon Worcestershire
sauce1 tablespoon white wine
vinegar frac12 cup grated Parmesan
cheese divided frac14ndashfrac12 cup extra-virgin olive
oilSalt and pepper to taste
1 Prepare dressing Place garlic lemon juice yogurt mustard Worcestershire sauce and white wine vinegar in a blender or small food processor Process until smooth Add half the cheese and pulse until mixed in Start with frac14 cup olive oil and puree until smooth Add more if necessary to thin out dressing Season with salt and pepper to taste
2 Brush cut lettuce halves and fish or steak on both sides with dressing
3 Grill salmon or steak on an outside grill or in a hot skillet on your stovetop to desired internal temperature During the last 2 minutes of grilling place the lettuce cut side down on the grill or in another skillet grill until lightly browned
4 Place lettuce on a plate grilled side up Garnish with capers sun-dried tomatoes and red onion Serve with the meat or fish Drizzle both with the remaining dressing Serve with extra lemon
Thai Glass Noodle and Edamame SaladThese noodles go by different namesmdashglass vermicelli rice cellophane or rice stick noodles No matter the name rice noodles are a fun way to get kids to eat their vegetables Serves 4
2 cups frozen shelled edamame1 (8-ounce) package glass rice noodles2 cups finely shredded purple cabbage1 tablespoon sesame oil1 cup sugar peas or snow peas sliced1 cup shredded carrots1 red pepper thinly sliced13 cucumber cut in half down the middle
sliced into moons2 green onions thinly sliced frac12 bunch cilantro chopped12 cup roasted peanuts chopped2 cups cooked chicken breast shredded
DRESSING2 tablespoons sweet chili sauce 2 tablespoons rice vinegar1 lime juiced2 tablespoons soy saucefrac12 teaspoon ground ginger 4 tablespoons peanut butterWater Sriracha sauce to taste
1 Bring a large pot of water to a boil Add the edamame and stir When the water returns to a boil add the noodles Remove from the heat and let sit for 6 minutes Add cabbage to noodles and hot water to soften Stir and let sit for 2 minutes Immediately drain in a colander and pat dry with a towel
2 Place in a serving bowl and add sesame oil Toss lightly to coat the noodles and vegetables
3 Add remaining vegetables cilantro peanuts and chicken
4 Whisk dressing ingredients If too thick add a little water to thin it out Season with Sriracha sauce as desired
5 Dress salad and stir gently to coat well
Greens are good but think about adding more color to your plate with red leaf
lettuce red radicchio and shredded purple
cabbage
28 Winter 2016 Live Naturally
Roasted Root Vegetables with Arugula Oven-roasting brings out the sweetness in winter vegetables Any winter vegetables will do so experiment with your favorites Try to cut all of the vegetables the same size so they cook evenly Serves 4
1 parsnip peeled cut lengthwise into quarters and again in 2-inch bars
2 carrots peeled cut like the parsnip 1 sweet potato peeled cut into 2-inch
pieces1 onion peeled cut into eighths 1 bunch small beets (any color) peeled
cut into eighths 2 apples peeled cut into eighths sup1frasl₃ cup extra-virgin olive oil2 teaspoons dried thymeKosher salt and pepper to taste4ndash5 cups arugula 3 ounces strong blue cheese
DRESSINGfrac14 cup apple cider vinegarfrac34 cup extra-virgin olive oil 2 tablespoons maple syrup sup1frasl₈ teaspoon dried mustard (or frac12
teaspoon Dijon mustard) Salt and pepper to taste
1 Preheat oven to 425deg Line a large baking sheet with parchment paper Place vegetables and apples in a single layer on baking sheet Drizzle with oil and season with thyme Stir to coat well Season with salt and pepper
2 Bake for 30ndash40 minutes until vegetables are tender
3 Remove from oven and transfer to a cool baking sheet Refrigerate to bring to room temperature (about 15 minutes)
4 Whisk dressing ingredients together 5 Divide arugula on salad plates Top
with roasted vegetables and blue cheese Spoon dressing over salad and serve
Pink Shrimp and Citrus Medallion SaladAfter one bite of this seaside main-dish salad yoursquoll forget itrsquos winter Serves 4
1 large head butter lettuce washed dried torn into bite-size pieces
2 bunches baby bok choy washed torn into bite-size pieces
4 fresh mint sprigs divided 5 fresh dill stems divided2 naval or blood oranges2 pink grapefruitssup1frasl₃ English cucumber thinly sliced1 ripe avocado pitted peeled cut
into 8 segments1frac12 pounds cooked peeled shrimp
DRESSINGfrac12 cup avocado oil1 lemon juiced1 tablespoon white wine vinegar2 teaspoons agaveSalt and pepper to taste
1 Gently toss lettuce and bok choy in a bowl Set aside
2 Remove mint leaves from the stems Sprinkle half on the salad Chop the rest and set aside Chop the dill leaves put half on the salad Set the rest aside
3 Cut away the peel and white pith from the oranges and grapefruits Cut out the segments set aside Reserve the orange and grapefruit membrane insides
4 Squeeze the juice from what is left of the orange and grapefruit insides into a small bowl Add avocado oil lemon juice vinegar agave and reserved mint and dill Whisk and season with salt and pepper
5 Retoss the salad and place greens on dinner plates Top each with cucumbers avocado citrus segments and shrimp Dress and serve
Remember oil and water donrsquot mix
Lettuce greens need to be dried well so the dressing wonrsquot
slide off
livenaturallymagazinecom 29
B y now yoursquove seen the headlines Cocoa is good for you
Deep within that scrumptious chocolate bar or frothing cup of hot cocoa rest power-ful bioactive compounds called flavanols
(also present in berries tea and wine) linked to everything from preventing heart attacks and dementia to stabilizing blood sugar and boosting sports perfor-mance But before you sink your teeth into another candy bar consider this To get enough cocoa flavanols (600 to 750 mg daily) to prompt such probable health benefits yoursquod have to eat as much as 1000 calories of dark chocolate or many thousands of calories of sugar-and-fat-loaded milk chocolate each day
ldquoThe evidence is very promising that cocoa flavanols could reduce risk of heart disease and other disordersrdquo notes cocoa researcher JoAnn Manson MD chief of the
Division of Preventive Medicine at Brigham and Womenrsquos Hospital in Boston ldquoBut we wouldnrsquot recommend trying to obtain large quantities by simply eating more chocolate The added calorie intake would be too highrdquo
Instead she and other nutrition experts suggest this Try to consume cocoa in as pure a state as possiblemdashas unsweetened cocoa powder cacao nibs or sparing amounts of high-quality dark chocolatemdashand incorporate its earthy savory taste into a variety of meals
ldquoWe are talking about a nutrient-dense phytochemical-rich food that can be eaten in breakfasts desserts and every way in betweenrdquo says registered dietitian Matt Ruscigno coauthor of Superfoods for Life Cacao (Fair Winds 2014) a cookbook that features everything from smoothies to sandwiches quinoa and lasagna ldquoToday in the Western world it has unfortunately become mostly just a candy bar But it has so much more to offerrdquo Ruscigno says
FOR THE LOVE
OF COCOA
HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT OVERDOSING ON SWEETS
BY LISA MARSHALL
30 Winter 2016 Live Naturally
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livenaturallymagazinecom 31
FROM BITTER BEAN TO SINFUL BARAs far back as 3000 BC chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao aka cocoa tree to make a fermented alcoholic drink says Santa Fendashbased chocolate historian Mark Sciscenti By around 2000 BC residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency Mayans and Aztecs dried and roasted the beans mixed them into a paste with cornmeal and spices and crumbled them into water for an ancient often cold chocolate beverage reserved for religious ceremonies medicinal treatments and elite treats ldquoIts consumption was pretty much the exclusive right of the rulers the priests and the warriorsrdquo Sciscenti says
Notably absent was sugar leaving those early cocoa drinks with a bitter taste Only in the late 1500s when cacao beans made their way to Spain did people start adding mild sweeteners By the 1700smdashafter the French and Italians piled on a little more sugarmdashhot chocolate had become a European luxury item lauded for its energy-
boosting and aphrodisiac properties It would take another century until in the mid-1800s inventor Joseph Fry developed the first chocolate bar
Today according to market research firm Mintel the average American eats about 95 pounds of chocolate each yearmdashthe vast majority of it milk chocolate Thatrsquos too bad says Sciscenti because all of that added milk and sugar negates many of the health benefits that come from cocoa
The good news Traditional uses of cocoa have been enjoying a renaissance with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats
ldquoI love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it hasrdquo says registered dietitian and chef Sara Haas ldquoIt makes a great platform for savory recipes and adds interest to dishes (like beef chicken or duck) that are otherwise a little one-noterdquo
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FOR THE LOVE OF COCOA
GLOSSARY COCOA VS CACAOCACAO BEANS The dried fatty seed of the fruit of the Theobroma cacao tree Some vegans and raw foodists eat them raw for snacks but they are very bitter If you are expecting a ldquochocolaterdquo taste yoursquore in for a surprise
CACAO NIBS Cracked shelled cacao beans usually roasted but sometimes available raw Have a bitter taste like cacao beans None of the inherent cocoa butter has been removed so they are high in good fat
CACAO POWDER Not to be confused with cocoa powder cacao powder is made from grinding down the shelled cacao bean Sometimes raw sometimes roasted Unlike cocoa powder in which the cocoa butter has been removed it is high in fat and has a full-bodied texture
COCOA LIQUOR The paste made from ground roasted shelled and fermented cacao beans This is what is referred to as ldquopercent cacaordquo on food packaging
COCOA BUTTER When cocoa liquor is pressed and the cocoa solids are removed slightly more than half of the remaining product is the cacao fat or cocoa butter It is 100 percent fat and is used in foods and cosmetics
COCOA POWDER What is left after the cocoa butter has been removed from the liquor Cocoa powder is one of the most recognized and used forms of cacao
CHOCOLATE Cocoa liquor plus cocoa butter plus sugar The percentage of cocoa liquor in chocolate determines how ldquodarkrdquo it is (Milk chocolate which also includes milk products typically contains around 10ndash12 percent cocoa liquor White chocolate contains about 20 cocoa butter plus sugar and dairy ingredients Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients)
32 Winter 2016 Live Naturally
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AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings
frac12 cup raw cacao powder or nibs
3 cups water1 teaspoon fresh or dried
minced chili pepper or to taste
1 cinnamon stick crushedPinch of salt1 vanilla bean
1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor
2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm
CREDIT SUPERFOODS FOR LIFE
CACAO BY MATT RUSCIGNO RECIPE
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best
200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)
livenaturallymagazinecom 33
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RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
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livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
SHU
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Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
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Trim amp Live Size 3625 x 225rdquo
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coupons weekly ads and rewards directly to your Shoppers Card and tie the
savings to your personal shopping list
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40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
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1001
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0100
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off
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12
ILLU
STR
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ION
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SEC
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Cut Above the RestA SIMPLE KNIFE TECHNIQUE FOR SAFE SLICING
FLIP ON A COOKING SHOW and yoursquoll see TV chefs wielding sharp shiny knives chopping foods at lightning speed Knowing good knife skills makes meal prep faster more enjoyablemdashand safer ldquoTherersquos a good reason why the very first class any culinary student takes is knife workrdquo says J Kenji Loacutepez-Alt managing culinary director of Serious Eats and author of The Food Lab Better Home Cooking Through Science (WW Norton 2015) ldquoCooking without mastering the basic strokes is like trying to run without knowing how to tie your shoesrdquo
HOW TO HOLD A KNIFE
The first step to good knife skills is properly gripping
your knife You can hold a knife in a Handle Grip
with all your fingers behind the bolster (the junction
between the knife blade and handle) Or try the
Blade Grip Rest your thumb and forefinger in front
of the bolster directly on the blade This grip might
take practice but it can offer better control and
balance when slicing and chopping
THE SLICE
CREATE a flat stable surface for your food to rest
on by slicing it in half or slicing off a thin section
of its face Hold the food steady with your non-
knife hand curling your fingers into a claw
HOLD THE TIP of the blade against the cutting
board with the knife angled upward the flat
side resting against your knuckles With the
blade tip in constant contact with the cutting
board pull the knife backward slightly until the
blade slices into the food
CONTINUE by pressing downward and forward
using the full length of the blade to slice through
your food Repeat using a circular motion and
keeping the blade tip against the board at all
times Use your ldquoclawedrdquo fingers to slowly push
the food for each slice
Keep the blade tip in constant contact with the cutting board while slicing
Hold food steady curling your fingers into a claw
HANDLE GRIP
BLADE GRIP
Bolster
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
10 Winter 2016 Live Naturally
SHU
TT
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CK
Cooking in Cast Iron4 REASONS TO USE THIS STURDY COOKWARE
3
HOLDS HEATMade of dense metal cast iron heats slowly and then holds its heat so food cooks quickly and evenly
4
IS VERSATILE Cast iron is oven-safe so cook in it on your stovetop or use for baking such as cornbread
1
LASTS FOR DECADESCast-iron pans are durable if well cared for Itrsquos best to clean your pan right after use Wash by hand with a bit of soap and sponge or stiff brush Rinse and dry the pan over low heat on the stovetop
2
HAS HEALTH BENEFITSIf your cast-iron pan is well seasoned you can cook with less oil because the pan is already coated You also get a bit of iron in your food from the pan
GOT RUST Remove it with a potato Cut a potato in half dip cut end in mild dish soap or baking soda and rub firmly over rusted area Repeat until removed then rinse and dry thoroughly
TO SEASON CAST IRON Heat oven to 350deg After washing and drying the pan use a cloth or paper towel to apply a thin coat of cooking oil (vegetable olive coconut or flaxseed work well) to the inside and outside of the pan Place pan upside down on ovenrsquos center rack with aluminum foil underneath to catch any drips Bake for an hour
Kellogg
SAVE $ 001on any TWO
Kashi reg products (52 oz or Larger Any Flavor Mix or Match)
Offer excludes single-serve
CONSUMER Limit ONE coupon per purchase of product indicated Limit of FOUR like coupons in same shopping trip Consumer pays sales tax Coupon may not be bought reproduced transferred or sold No cash value NO CASH BACK Void where taxed restricted or prohibitedRETAILER We will redeem this coupon in accordance with our redemption policy copies available upon request Cash Value 1100cent Void where prohibited taxed or restricted by law Mail Coupons to KASHI COMPANY PO BOX 880299 EL PASO TX 88588-0299reg trade copy 2015 Kashi Company62004342
MANUFACTURER COUPON EXPIRES APRIL 30 2016
Offer excludes single-serve
Limit ONE coupon per purchase of product indicated Limit of FOUR
trade
Pepitas
Red Beans
Pea Crisps
Sorghum
reg trade copy 2015 Kashi Company 2015 Kashi Company
GLUTENFREE VEGAN
trade
NEW
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
SHU
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CK
(6
)
Food Combos for Healthier SkinTRY ONE OR ALL OF THESE THREE FOOD PAIRINGS BY KELLEE KATAGI
EXPERTSmdashALONG WITH MANY AN ACNE-RIDDEN teenagermdashhave long known that the health of your skin has a lot to do with what you eat (or donrsquot eat) What hasnrsquot always been clear is that many nutrients are more potent for skin quality
when combined or balanced with other key nutrients Wersquove used insight from Oregon State Universityrsquos Linus Pauling Institute a nutrition-research heavyweight to develop three synergistic food pairings that deliver powerful benefits for robust beautiful skin
KALE SALAD TOPPED WITH SUNFLOWER SEEDS
NUTRIENT PAIRING Vitamins C and E
WHAT YOU GET 1 cup of chopped kale
contains 107 percent of a womanrsquos daily
vitamin C requirements (89 percent of a
manrsquos) 1 ounce of sunflower seeds (a little
more than a frac14 cup) provides nearly half the
daily requirement of vitamin E
WHY IT MATTERS Vitamins C and E are
both antioxidants that protect skin against the
damaging effects of oxygen and light and
help prevent dry skin C also helps synthesize
collagen which sustains skin structure and
helps replace dead skin cells Often E gets
oxidized and needs help to restore itself says
Linus Pauling research associate Alexander
Michels He contends that C is perfectly
suited for the job which makes the nutrients
more effective when eaten together
PREP TIP Sprinkle the seeds liberally on your
salad for maximum effect
STRAWBERRY-ALMOND MILK SMOOTHIE
NUTRIENT PAIRING Vitamins C and E
WHAT YOU GET 1 cup of pureed strawberries
delivers about 180 percent of a womanrsquos daily
requirement of vitamin C (150 percent for a
man) 1 cup of almond milk contains nearly
half your vitamin E requirements
WHY IT MATTERS Studies reveal that 40
percent of US adults donrsquot meet daily vitamin
C needs and a whopping 90-plus percent
donrsquot get enough E Thatrsquos partly because
the synthesized form of E found in many
supplements doesnrsquot contribute to vitamin E
levels in the body (the same doesnrsquot hold true
for other vitamins)
PREP TIP Blend 2 cups of almond milk 1 cup
of frozen strawberries a frozen banana and
a few drops of vanilla extract add sweetener
to taste
WALNUT-ENCRUSTED SALMON
NUTRIENT PAIRING Omega-6 and omega-3
fatty acids plus vitamin D
WHAT YOU GET A 3-ounce salmon fillet
offers roughly 200 percent of your daily
D along with 2000ndash3000 milligrams of
essential fatty acids walnuts contain high
levels of both omega-6 and omega-3 fatty
acids
WHY IT MATTERS A good balance of
omega-6 and omega-3 fatty acids can keep
skin moist and supple as well as aid skinrsquos
immune and inflammatory responses Vitamin
D may help skin develop and mature Michels
says and eating D along with fat ramps up
your bodyrsquos ability to absorb it
PREP TIP Preheat oven to 375deg Mix 1
tablespoon honey 1 tablespoon Dijon
mustard and salt and pepper to taste Brush
mixture over four 6-ounce salmon fillets
Then press top of fillets into a plate covered
with 12 cup of finely chopped raw walnuts
coating evenly Bake for 10ndash12 minutes in a
greased baking dish
+ + +
12 Winter 2016 Live Naturally
The Sunshine VitaminHOW TO GET ENOUGH VITAMIN DmdashSUN OR NO SUN
THE FACTS ARE SIMPLE We need vitamin D This health hero wards off both minor and major diseases like cancer and diabetes by strengthening your immune system It also keeps bones and teeth strong by enabling calcium absorption and regulates blood pressure The sun is our primary source of D but studies show that even in sunny months a majority of Americans likely arenrsquot
getting recommended levels (a minimum of 600 IU daily for most people) Food sources are scarce so you have to be strategic to get enough Here are your best bets from three different foods If you have an aversion to these consider taking a D3 or cod liver oil supplement Check with the nutrition expert in your local store for suggestions
Fish Fatty fish especially
swordfish and
salmon is by far the
best food source for
vitamin D 3 ounces
of swordfish delivers
about 560 IU nearly
your full daily D
quota The same portion of sockeye salmon
contains about 450 IU with canned tuna
coming in at 150 IU Vitamin D gets stored in
your bodyrsquos fat so you donrsquot have to eat fish
daily aim for about 6 ounces two or three
times per week
Fortified dairy
In the 1930s
US milk
manufacturers
began adding
vitamin D to milk
to reduce the
occurrence of
rickets a bone
disease It worked and fortification is
common to this day with 1 cup of fortified
milk providing about one-fifth of your daily
needs Opt for full-fat dairy D is
fat soluble so the fat greatly improves
vitamin absorption
Mushrooms
Who knew that
mushrooms and
humans had
something in
common We both
manufacture vitamin
D when wersquore in
the sun If you can
find a way to expose mushrooms to midday
sunlightmdasheven winter sun is adequate studies
showmdashfor one to six hours their vitamin D
levels can shoot up to 25ndash100 percent of your
daily needs per cup (depending on mushroom
species and length of time in the sun) mdashKK
䄀瘀愀椀氀愀戀氀攀 椀渀 猀攀氀攀挀琀 猀琀漀爀攀猀
洀漀爀攀 瀀爀漀琀攀椀渀 琀栀愀渀 猀甀最愀爀 瀀攀爀 挀甀瀀
䘀漀爀 洀漀爀攀 椀渀昀漀爀洀愀琀椀漀渀 愀渀搀 爀攀挀椀瀀攀猀Ⰰ
瘀椀猀椀琀 猀椀最最椀猀搀愀椀爀礀挀漀洀
14 Winter 2016 Live Naturally
SIMPLE TRUTHSbegin
SHU
TT
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STO
CK
Beets can lower your blood pressure thanks to naturally occurring nitrates that your body converts into the nitric oxide needed to enhance blood flow
Donrsquot discard the greens Beet greens are full of iron which helps your body produce oxygen-carrying red blood cells Rinse and chop the greens and then flash-sauteacute them in coconut oil with minced garlic
Beets can be eaten raw Brighten up a salad by shredding beets and tossing them with sunflower seeds avocado and greens A simple balsamic vinaigrette is this dishrsquos best complement
Planning a cleanse Put beets on the menu These root vegetables help purify your blood while acting as a tonic for your liver
Get the most nutritional value out of beets by leaving the skins on Just be sure to scrub them well
Easy Beet-Coconut SoupServes 6
frac14 yellow onion diced
2 cloves garlic finely chopped
2 tablespoons coconut oil
4 large beets diced
3ndash4 cups vegetable stock
1ndash2 (15-ounce) cans coconut milk
Fresh herbs like dill basil or parsley for garnish
In a saucepan sauteacute garlic and onion until translucent Add beets and sauteacute for about 7 minutes then add enough vegetable stock to cover beets Simmer covered until beets are soft Cool the mixture slightly then puree in a blender or food processor Return puree to low heat add coconut milk and stir until blended and warmed Garnish with herbs
Recipe and some nutritional facts provided by Sue Van Raes a licensed
holistic nutritionist
Meet the BeetYOUrsquoLL BE GLAD YOU MADE THE ACQUAINTANCE OF THIS NUTRIENT-RICH TREASURE BY BLAIR YOUNG
enjoylifefoodscomtothefullest
Find us in the
Gluten-Free aisle
with our whole family of free-from products - from soft baked cookies to oh-so-satisfying chewy bars Every product
is free-from the top 8 allergens so all you have to worry about is grabbing the last Snickerdoodle before your son gets to it
Enjoy your moment to the fullest
Free-Fromwheat dairy peanuts tree nuts egg soyfish amp shellfish
PRODUCT VARIETY VARIES BY STORE
yourARMINGwithDESK DRAWER
Snacks
3 orsquoclock CravingCrispy Crunchyfor
a
gluten-freeSolution to that
SNACK SMARTbegin
As the first meal of the day breakfast provides you with nutrients that lead to better concentration and more energy so
you can perform your best Itrsquos a must for kids too A research review in Frontiers in Human Neuroscience found strong evidence that regular
breakfasts improved both behavior and academic performance in schoolchildren
Raise the Breakfast BarDONrsquoT HAVE TIME TO SIT DOWN FOR BREAKFAST GRAB A BAR AND GO BY REBECCA HEATON
GETTING READY IN THE MORNING isnrsquot always easy particularly if yoursquore also trying to get family members out the door to work or school If you have to eat on the go put a fast and healthy spin on breakfast with these tasty portable bar options
KASHI TRAIL MIX CHEWY GRANOLA BARIn Japanese kashi means
ldquoenergyrdquo And thatrsquos what
you get from this tasty
granola bar Each bar
serves up 11 grams of
whole grains and has a
nice crunchy yet chewy
texture thanks to a
blend of energy-inducing
roasted whole almonds
sunflower seeds sun-dried
cranberries and raisins
NUTRITION DEETS
Calories 140
Fiber 4 grams
Protein 6 grams
Sugars 6 grams
LARABAR BANANA BREAD BARWith three ingredientsmdash
bananas dates and
almondsmdashit doesnrsquot get
more simple and pure
than this Along with being
gluten-free soy-free
dairy-free kosher and
vegan this bar delivers 20
percent of your daily fiber
and 12 percent of your
daily potassium needs A
nutritious take on morning
banana ldquobreadrdquo for sure
NUTRITION DEETS
Calories 230
Fiber 5 grams
Protein 6 grams
Sugars 20 grams
16 Winter 2016 Live Naturally
CLIF CRUNCHY PEANUT BUTTER BARLoaded with organic oats
and peanut butter plus
11 vitamins and minerals
this bar is full of energy
and goodness Numbers
we approve 22 percent
of your protein RDA 20
percent of your daily
calcium plus healthy
doses of essential minerals
like phosphorous (25
percent) and magnesium
(25 percent) And it tastes
great too
NUTRITION DEETS
Calories 260
Fiber 4 grams
Protein 11 grams
Sugars 20 grams
BALANCE BAR YOGURT HONEY PEANUT When you need protein
reach for this honey and
peanut bar dressed in
creamy yogurt It provides
30 percent of your daily
protein needs to keep
you fueled and energized
throughout the morning
Itrsquos also an excellent
source of healthy
antioxidants including
vitamins A C and E Best
of all It tastes like peanut
butter fudge
NUTRITION DEETS
Calories 200
Fiber 1 gram
Protein 15 grams
Sugars 18 grams
CASCADIAN FARM ORGANIC CHOCOLATE CHIP CHEWY GRANOLA BARKnown for its array
of healthy morning
cereals Cascadian
Farm has taken some
of its best ingredients
and formed them into
a delicious chewy
granola bar USDA-
certified organic this
bar has 8 grams of
whole grains plus
semisweet chocolate
chips to satisfy your
morning sweet tooth
NUTRITION DEETS
Calories 140
Fiber 1 gram
Protein 2 grams
Sugars 9 grams
LIVE KINDTM
healthy habits start here
KINDreg is a registered trademark of KIND Management Inc
DATE 93015 CLIENT POT TRIM SIZE 8 x 105 APPROVAL INITIALDATETIME APPROVAL INITIALDATETIME
FILE NAME POT150331 PURPLE POTATO AD PREPARED BY Jake LIVE SIZE -25 all 1 ART DIRECTOR 4 PROD MGR
PUBISSUE Kroger Retail DEC INTERNAL ROUND R1 BLEED SIZE +25 2 COPYWRITER 5 PROJ MGR
FILE TYPE INDD CC 2015 CLIENT ROUND R1 LASER SCALE 100 3 COPYEDITOR 6 ACCOUNT MGR
NOTES
of the world
e 9 B E HO L D
of the world
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e Irish ied em
e Irish ied em
boiled em em em
9B E HO L D
copy 2
015
Un
ited
Sta
tes
Po
tato
Bo
ard
A
ll ri
gh
ts r
ese
rved
copy
20
15 U
nit
ed
Sta
tes
Po
tato
Bo
ard
A
ll ri
gh
ts r
ese
rved
Get potatoes in the produce department to make Rainbow Potato Pancakes and thousands of other incredible dishesand thousands of other incredible dishes
AA
RO
N C
OLU
SSI
ST
YLE
ER
IC L
ESK
OV
AR
eatHot Potato
WHETHER YOU LIKE rsquoEM MASHED BAKED BOILED ROASTED OR GRILLED THESE POPULAR VERSATILE
VEGETABLES ARE SURPRISINGLY PACKED WITH POWER AND NUTRITION
RUSSETSMost widely used in the United States brown-skinned russets have a mild earthy flavor with a bit of sweetness A favorite use is baking resulting in a light fluffy center surrounded by a crispy roasted skin Russets are also good for mashed potatoes and pan-fried potatoes
WHITESMashing is a common use for these subtly sweet creamy all-purpose potatoes Their skin is so delicate you donrsquot even need to peel them even when mashing Also try grilling whites (whole or thickly sliced) to bring out a more full-bodied flavor or use them in soups or stews as they hold their shape well when tender
PURPLESBLUESWith a rich vibrant color and distinctively nutty taste cooked purples and blues are a great fit for potato salads as well as green salads Their moist firm flesh retains its shape and ranges from purple to lavender to almost white Theyrsquore delicious roasted but microwaving best preserves their color
REDSBecause their texture stays firm throughout the cooking process reds do well in soups and stews Keep the skin onmdashno need to peel themmdashto add color to any dish Slightly sweet with a smooth creamy always-tender texture reds are ideal for potato salads or creamy mashed potatoes
YELLOWSGrilling is a favorite use for yellows because it brings out their sweet caramelized flavor Plus the crispy golden skin enhances the dense buttery texture of the flesh This smooth texture also lends itself well to lighter versions of baked or roasted potatoes
livenaturallymagazinecom 19
AA
RO
N C
OLU
SSI
STY
LE E
RIC
LE
SKO
VA
R
eat
Potato Power THIS SEEMINGLY HUMBLE SOMETIMES MALIGNED VEGETABLE IS REALLY A SUPERFOOD IN DISGUISE
DISH IT UP
The Good Stuff in SpudsOne medium-sized potato (53 ounces with skin) contains
Vitamin C A whopping 45 percent of your daily value helps prevent cellular damage aids iron absorption and may help support the bodyrsquos immune system
Potassium More than any vegetable or fruit (10 percent of your daily needs) including bananas sweet potatoes and broccoli encourages normal heart rhythm fluid balance and muscle and nerve function
Fiber 8 percent of your daily requirements (with the potato skin) improves digestion cholesterol and blood sugar levels
Vitamin B6 10 percent of your daily value necessary for carbohydrate and protein metabolism
+ Just 110 calories and no fat
Causa Morada
Heirloom Potato Salad with Roasted Shallot Vinaigrette
Baked Potato Doughnuts amp Apple Compote
SHOPPING FOR TATERSWhen buying potatoes look for clean smooth and firm-textured
spuds with no cuts bruises or discoloration See green on the
skin This is buildup of a chemical called solanine a natural reaction to the potato being exposed to too
much light Solanine produces a bitter taste and if eaten in large
quantity can cause illness So cut away any green portions before
cooking and eating
20 Winter 2016 Live Naturally
Gnocchi amp Spicy Marinara Sauce
Potato facts and tips courtesy of the United States Potato Board Learn more about these super tubers at potatogoodnesscom
STEP 1 After kneading gnocchi dough and cutting into smaller pieces flour a fork and place a piece of dough on fork
HOW TO FORM A PERFECT GNOCCHI
STEP 2 Press gnocchi dough down on fork tines with your thumb
STEP 3 Roll piece of dough down the fork to make ridges Voilagrave yoursquove created a perfect gnocchi
Repeat with all pieces
TURN THE PAGE FOR
THE FULL RECIPE
PETITES AND FINGERLINGS
These bite-sized spuds are smaller versions of their full-
sized cousins and come in a wide range of skin and flesh colors
The difference Because of their smaller size their flavors are more
concentrated and they cook more quickly Both petites and fingerlings are excellent when
roasted or in potato salads
TO PEEL OR NOT TO PEEL
While the skin contains about half of the potatorsquos dietary
fiber the majority of nutrients are found within the potato
itself If peeling use a vegetable peeler or sharp paring knife and
keep the peeling very thin to preserve nutrients that are found
close to the skin Yoursquoll get the most nutrients however when potatoes are cooked and eaten
with the skin on
livenaturallymagazinecom 21
eat DISH IT UP
Heirloom Potato Salad with Roasted Shallot Vinaigrette By Jasmine Smith
With a rainbow of potato types this is a colorful side dish Serves 4
1frac12 pounds petite red white and purple potatoes washed unpeeled and quartered
3 garlic cloves mincedfrac34 cup canola oil plus 2 tablespoons divided 2 shallots unpeeled frac14 cup red wine vinegar2 tablespoons honey2 tablespoons chives mincedSalt and pepper to taste
1 Preheat oven to 400deg Mix potatoes garlic and frac14 cup of canola oil Spread on a baking sheet Bake until potatoes are tender enough to pierce with a fork about 30 minutes
2 Meanwhile drizzle 2 tablespoons canola oil on shallots and wrap in aluminum foil Bake 15 minutes until tender Once cooked peel shallots combine with vinegar and honey in a blender blend to a liquid consistency Slowly pour remaining frac12 cup oil into blender on low speed until completely emulsified
3 Toss potatoes in the shallot vinaigrette with chives salt and pepper
Causa Morada By Jorge de la Torre
This Peruvian layered potato and chicken dish adds sky-blue creativity to your menu Serves 6
2 pounds purple potatoesFine sea saltfrac12 cup olive oilfrac14 cup lime juice freshly squeezed2 boneless skinless chicken breasts1 yellow onion whole1 carrot whole1 tablespoon chopped mint leavesfrac34 cup Greek yogurtfrac14 cup jalapenos finely choppedfrac12 cup celery minced frac12 cup red onion mincedBlack pepper to taste1frac12 cups semi-ripe avocados thinly sliced6 kalamata olives pitted
1 Place potatoes in a large saucepan Cover with cold salted water and bring to a boil Reduce heat and simmer until tender about 20 minutes Let cool
2 Peel potatoes and mash very finely in a large bowl Knead lightly with gloved hands (to avoid getting blue color on skin) slowly drizzling in olive oil until potatoes reach a doughlike consistency Add lime juice and season with salt Refrigerate about 2 hours
3 Put chicken onion carrot and mint into a large saucepan add just enough water to cover bring to a slow boil Cook until chicken is fork-tender about 20 minutes
4 Toss or compost whole onion carrot and mint Transfer chicken to a medium bowl Once cool shred chicken with fingers or a fork Mix in yogurt jalapenos celery and red onion Season to taste with salt and pepper Refrigerate until cold about 1 hour
5 Oil a 2-quart casserole Spoon half of the potato mixture into the casserole followed by chicken mixture and then remaining potato mixture Refrigerate until firm about 2 hours
6 Put a dollop of avocado dressing (recipe below) on each plate Slice and serve on dressing garnish with avocados and olives
CREAMY AVOCADO DRESSING1 ripe avocado3 tablespoons Greek yogurtSalt and pepper to taste
Mash all ingredients until smooth
Gnocchi amp Spicy Marinara Sauce By Michael Brooks
Who knew it was this easymdashand funmdashto make your own gnocchi Serves 4
GNOCCHI 3 large russet potatoes 1 tablespoon kosher saltGround black pepper to taste1 egg yolk beaten1 cup unbleached flour
1 Bake potatoes at 350deg for 45 minutes or until fork-tender Let potatoes cool peel them and then mash them in a medium-sized bowl
2 Gather 2 cups of mashed potatoes and form a well in the center Stir salt and black pepper into beaten yolk and pour into well
3 With both hands work mashed potato and egg together then gradually add flour until it turns into a dough Do not overknead
4 Dust a large cutting board or clean counter with flour Cut dough into six equal parts and roll into frac12- to frac34-inch thick ropes Slice ropes at frac12- to frac34-inch intervals
5 Flour a fork and press gnocchi along tines with thumb roll down to make ridges
6 Add gnocchi to boiling salted water cook until they float to the top 1ndash3 minutes
SAUCE3 tablespoons olive oil2 medium shallots minced4 garlic cloves minced2 roasted jalapeno peppers minced1 (28-ounce) can whole peeled tomatoes6 basil leaves thinly sliced1 teaspoon kosher saltfrac14 teaspoon black pepperParmesan cheese grated for garnish
1 Heat oil over medium-high heat in medium saucepan Add shallots and sauteacute until translucent add garlic and sauteacute 2 minutes
2 Add minced jalapeno and tomatoes and crush with a masher while in pan
3 Bring to a boil then lower to simmer for 15ndash20 minutes stirring every few minutes
4 Remove from heat Stir in basil and gnocchi Season with salt and pepper Top with parmesan if desired
To roast jalapenos Hold jalapeno with tongs over a gas burner flame until skin is blackened Or roast for 45 minutes at 350deg Let peppers sit 15 minutes then peel skin de-seed and mince
Baked Potato Doughnuts amp Apple Compote By Nicole Sandor
Potatoes are the stealth ingredient in this moist delicious doughnut Yields 12 doughnuts
DOUGHNUTS2 russet potatoesfrac12 teaspoon kosher salt1 cup all-purpose flour plus more for dusting1 cup whole-wheat flour1 teaspoon baking powderfrac14 teaspoon baking sodafrac12 teaspoon nutmeg1 teaspoon cinnamonfrac12 cup brown sugar3 tablespoons sugarfrac12 cup sour cream1 egg
1 Preheat oven to 350deg Line a baking sheet with parchment paper
2 In a medium pot boil potatoes with skins until fork-tender Drain excess water peel skins Mash the potatoes and let cool
3 In a medium bowl whisk together salt flours baking powder baking soda and spices
4 In a large bowl combine mashed potato sugars sour cream and egg
5 Add dry ingredients to potato mixture and beat until just incorporated Dough will be sticky Let dough rest for 10 minutes
6 Dust counter with all-purpose flour roll out dough to frac12-inch thickness Using a 3-inch circular cookie cutter punch holes from dough and line them up on parchment-lined baking sheet Take a 1-inch circular cookie cutter and punch holes in the dough center
7 Bake 12ndash13 minutes until donuts start to turn golden brown Remove from pan and cool on a rack Prepare topping
APPLE COMPOTE 2 tablespoons unsalted butter1 tablespoon brown sugar2 tablespoons agave nectar or honey2 cups apple juice1 apple diced in frac14-inch pieces1 tablespoon all-purpose flourWater as needed
1 In a small sauteacute pan melt butter and then add sugar creating a paste Add agave stir then add juice and apple Simmer 5 minutes
2 In a small bowl add water to flour a little at a time creating a slurry to prevent clumping
3 Slowly stir slurry into hot liquid cook until thickened Top doughnuts with compote
Optimum Wellness is excited to partner with Johnson amp Wales University Jorge de la Torre dean of culinary education at the Denver campus and a few of his star students developed these recipes Known as a recognized leader in culinary education JWU is changing the way the world eats For more information visit jwuedudenver
22 Winter 2016 Live Naturally
INT_129754_75265_Vans_Wellness_RESIZE_B_M_Ralphs_OLpdf 1 121415 1146 AM
reg trade copy 2015 Kashi Companytrade
Product selection varies by store
Italyrsquos never tasted so good
Briannascomcopy 2015 Del Sol Food Co Inc All rights reserved
OFF11$ any one (1) bottle of
Consumer Coupon void if transferred to any group fi rm or person prior to store redemption Coupon valid for items indicated any other use constitutes fraud may not be combined with any other offer One coupon per purchase of product(s) indicated Retailer This coupon will be redeemed for the face value plus 8cent handling provided terms of this offer have been complied with by the retailer and the consumer Any sales tax must be paid by the consumer Send to Del Sol Food Company Inmar dept 27271 1 Fawcett Dr Del Rio TX 78840 Cash Value 001cent Offer limited to one coupon per purchase of product(s) indicated Unauthorized reproduction prohibited Good only in the USA copy 2016 Del Sol Food Company Inc
EXPIRES041516
MANUFACTURERrsquoSCOUPON
Ingredients1 large homegrown tomato1 large avocado3-4 green onions chopped4 crispy bacon slices crumbled14 cup of sliced black olives14 cup of feta cheese (or cheese of your choice) BRIANNAS Italian Vinaigrette Dressing
Directions1 Slice tomato and arrange on a
plate in the shape of a star2 Slice avocado and place on top of
tomato slices3 Sprinkle onions olives and bacon
on top along with the cheese4 Drizzle desired amount of
BRIANNAS Italian Vinaigrette dressing on salad
5 Chill for 15 minutes - ENJOYServes 2
Italian Star SaladTry ThisTonight
69-0269-2015 Briannas Kroger live naturally-03Bindd 1 12415 605 PM
1 scoop Vega Protein amp Greens Vanilla
frac14 ndash frac12 cup unsweetened almond milk
1 cup frozen strawberries
frac12 frozen banana
2 Tbsp lemon juice
Blend an extra thick smoothie pour into bowl top with granola and fruit Enjoy with a spoon
Strawberry LemonSmoothie Bowl
ON ANY SMALL TUB OF VEGA PROTEIN amp GREENS
SAVE $5To Retailer Vega will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Vega Mandlik amp Rhodes PO Box 490 Dept 1215 Tecate CA 91980
To Consumer Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Coupon valid in-store only Only one coupon may be used on one tub per purchase One time use only Available in Ralphrsquos stores where Vega is sold Offer valid until 043016 ContactInquire within
MANUFACTURERrsquoS COUPON EXPIRES APRIL 30 2016
Eatmdashdonrsquot drinkmdashyour morning smoothie
DigiCodetrade Data FileACCOUNT 87272 MANDLIK RHODES INFORMATION SYSTEMS INCORDERED BY NICK ZAMUDIOPO NUMBER VEG 95554INVOICE NO 1508850( EPS via EMAIL )
Created on 12-1-15 at 151406by
SYMBOLOGY INCMaple Grove Minnesota 55369
763-315-8080
NOTICE This DigiCodetrade file is considered original artwork It must be inspected and approvedby the purchaser Use of this file confirms acceptance Any modification of this file through scalingor distortion is prohibited See back of the Symbology invoice for Limitation of Warranty
Encode 8110308387660009555435001100003160430SYMBOL HEIGHT 08576 NBAR 00104 BWA -0002095554 $5 off 1 any Vega Protein amp Greens tu
083876600-095554
livenaturallymagazinecom 25
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BUY IT AMYrsquoS INDIAN DAL CURRIED LENTIL In Indian cuisine dal means lentils peas or beans In Amyrsquos dal yoursquoll find all three mung dal beans organic black mung lentils green lentils and split yellow peas all in a mild curry base
MAKE IT BUY IT
Souped UpWHEN THE TEMPERATURES DIP THERE IS NOTHING MORE COMFORTING THAN A WARM BOWL OF SOUP WHETHER FROM YOUR OWN KITCHEN OR PREMADE SPOONFUL BY SPOONFUL THESE HEARTY HEALTHY OPTIONS WILL TAKE THE CHILL OFF AND FILL YOUR BELLY TOO BY KIMBERLY LORD STEWART
Chicken Tikka Masala SoupMAKE IT We dare you not to say ldquoMmmmmrdquo after your first bite of this take on an Indian favorite Serve with whole-grain naan or flatbread Serves 6ndash8
DIRECTIONS1 Heat oil over low heat in a large soup pot Add
onions and peppers sauteacute 15ndash20 minutes until soft2 Turn up heat to medium add garam masala
and sauteacute for 2 minutes Add garlic and ginger Stir and sauteacute for 1 minute Add sweet potatoes tomatoes and half of the chicken stock Fill tomato can halfway with water swish to remove tomato clinging to the can and add to the pot
3 Bring to a simmer and cook on low for 30 minutes until sweet potatoes are soft
4 Add tikka masala sauce garbanzos remaining chicken stock cauliflower and roasted chicken Bring back to a simmer and cook for 10 minutes until cauliflower is cooked Season with salt and pepper serve with a dollop of yogurt for each bowl
INGREDIENTS2 tablespoons canola oil 1 onion diced1 red pepper cored and
cubed2 teaspoons garam masala
spice blend2 cloves garlic minced1-inch knob fresh ginger
peeled and minced1 garnet sweet potato
peeled and cubed1 yellow sweet potato
peeled and cubed1 (28-ounce) can crushed
tomatoes32 ounces chicken stock
divided1 (16-ounce) jar tikka
masala sauce (try Kroger Private Selection)
1 (15-ounce) can garbanzo beans drained
frac12 small cauliflower stems removed cut into small florets
frac12 roasted chicken meat pulled off the bone
Salt and pepper as desiredGreek yogurt for garnish
Artichoke Leek and Potato Soup with Crispy ProsciuttoMAKE IT This no-cream leek and potato soup will please all palates Serve with a crusty whole-grain baguette and a salad to complete the meal Serves 6
INGREDIENTS3 large leeks2 tablespoons canola oil2 celery stalks1 (14-ounce) water-packed canned
artichoke hearts drained and chopped2 cloves garlic peeled1 teaspoon dried thyme6 large red potatoes washed and cut into
quarters8 cups vegetable brothSalt and pepper to taste 3 ounces prosciutto (optional)
DIRECTIONS1 Fill a large bowl with warm water Slice hairy ends off
the leeks and thinly slice the root stopping at the dark-green tops Place leeks in the warm water let sit for 10 minutes stirring occasionally to loosen any dirt Drain and rinse twice
2 Heat oil over low heat in a large soup pot Add drained leeks and celery sauteacute for 20 minutes until soft Add drained artichokes garlic and thyme Raise heat to medium and sauteacute for 2ndash3 minutes Add potatoes and broth bring to a soft boil and cook until potatoes are soft
3 Remove soup from heat and let sit for 15 minutes to cool Puree soup in batches in a blender or food processor until smooth Return pureed vegetables to the pot season with salt and pepper
4 For optional garnish place prosciutto on a parchment-lined baking sheet Place in a 375deg oven for about 5 minutes until crisp Serve on top of each bowl of soup
BUY IT IMAGINE ORGANIC CREAMY POTATO LEEK SOUPThis potato and leek soup is light and creamy with leeks onions potatoes and roasted garlic A blend of organic spices add an extra touch of flavor
eat MAKE IT BUY IT
26 Winter 2016 Live Naturally
BUY IT PACIFIC VEGETABLE LENTIL amp ROASTED RED PEPPER SOUPA combination of tender lentils fire-roasted peppers ripe tomatoes and black beans make this a hearty delicious soup loaded with fiber and protein
Cashew Butternut Squash Soup with Spiced MarshmallowsMAKE IT Warm baking spices give this otherwise traditional winter soup an added blanket of warmth The marshmallow garnish is optional but itrsquos a fun way to get your kids to eat their vegetables Serves 4ndash6
INGREDIENTS3 tablespoons extra-virgin
olive oil1 onion chopped1 carrot chopped1 celery stalk diced1 large shallot diced1 Honeycrisp apple peeled
cored and choppedfrac14 teaspoon ground cuminfrac14 teaspoon ground ginger1frasl8 teaspoon ground nutmeg1 medium butternut squash
peeled and cubed
frac12 cup raw cashews32 ounces vegetable stockfrac34 cup light canned coconut
milk6 large marshmallows one
per person cut in half to make two flat disks sprinkle each cut side with a light dusting of cayenne or cinnamon (optional)
DIRECTIONS1 Add olive oil to large soup pot on
medium heat Add onion carrot celery shallot and apple Sauteacute until golden brown about 10 minutes
2 Add cumin ginger and nutmeg Sauteacute for 3 minutes
3 Add squash cashews and stock Bring to a low boil and simmer until squash is soft
4 Let soup cool for about 30 minutes (or refrigerate)
5 Transfer soup in batches to a blender Puree each batch until smooth and return to pot Add coconut milk to thin out soup Reheat
6 Place spiced marshmallows in the bottom of each bowl and pour in the soup The heat will melt the marshmallows as they float to the top
AA
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livenaturallymagazinecom 27
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5)
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AR
eat
Salad in Winter JUST BECAUSE THE WEATHER IS COLD IS NO REASON TO LET YOUR SALAD RECIPES HIBERNATE BY KIMBERLY LORD STEWART
HEALTHY KITCHEN
Grilled Mediterranean Caesar with Capers and Sun-Dried Tomatoes Pair this eggless Caesar salad with grilled salmon or steak and yoursquoll have an elegant meal in less than 30 minutes No yolk Serves 4
2 organic whole romaine hearts cut lengthwise
2 pounds salmon or flank steak
4 tablespoons capers16 sun-dried tomatoes (oil-
packed) drained and thinly sliced
sup1frasl₈ red onion thinly sliced 1 lemon cut into quarters
DRESSING1 garlic clove crushed1 tablespoon lemon juicesup1frasl₃ cup plain 2 Greek yogurt1 teaspoon Dijon mustard1 teaspoon Worcestershire
sauce1 tablespoon white wine
vinegar frac12 cup grated Parmesan
cheese divided frac14ndashfrac12 cup extra-virgin olive
oilSalt and pepper to taste
1 Prepare dressing Place garlic lemon juice yogurt mustard Worcestershire sauce and white wine vinegar in a blender or small food processor Process until smooth Add half the cheese and pulse until mixed in Start with frac14 cup olive oil and puree until smooth Add more if necessary to thin out dressing Season with salt and pepper to taste
2 Brush cut lettuce halves and fish or steak on both sides with dressing
3 Grill salmon or steak on an outside grill or in a hot skillet on your stovetop to desired internal temperature During the last 2 minutes of grilling place the lettuce cut side down on the grill or in another skillet grill until lightly browned
4 Place lettuce on a plate grilled side up Garnish with capers sun-dried tomatoes and red onion Serve with the meat or fish Drizzle both with the remaining dressing Serve with extra lemon
Thai Glass Noodle and Edamame SaladThese noodles go by different namesmdashglass vermicelli rice cellophane or rice stick noodles No matter the name rice noodles are a fun way to get kids to eat their vegetables Serves 4
2 cups frozen shelled edamame1 (8-ounce) package glass rice noodles2 cups finely shredded purple cabbage1 tablespoon sesame oil1 cup sugar peas or snow peas sliced1 cup shredded carrots1 red pepper thinly sliced13 cucumber cut in half down the middle
sliced into moons2 green onions thinly sliced frac12 bunch cilantro chopped12 cup roasted peanuts chopped2 cups cooked chicken breast shredded
DRESSING2 tablespoons sweet chili sauce 2 tablespoons rice vinegar1 lime juiced2 tablespoons soy saucefrac12 teaspoon ground ginger 4 tablespoons peanut butterWater Sriracha sauce to taste
1 Bring a large pot of water to a boil Add the edamame and stir When the water returns to a boil add the noodles Remove from the heat and let sit for 6 minutes Add cabbage to noodles and hot water to soften Stir and let sit for 2 minutes Immediately drain in a colander and pat dry with a towel
2 Place in a serving bowl and add sesame oil Toss lightly to coat the noodles and vegetables
3 Add remaining vegetables cilantro peanuts and chicken
4 Whisk dressing ingredients If too thick add a little water to thin it out Season with Sriracha sauce as desired
5 Dress salad and stir gently to coat well
Greens are good but think about adding more color to your plate with red leaf
lettuce red radicchio and shredded purple
cabbage
28 Winter 2016 Live Naturally
Roasted Root Vegetables with Arugula Oven-roasting brings out the sweetness in winter vegetables Any winter vegetables will do so experiment with your favorites Try to cut all of the vegetables the same size so they cook evenly Serves 4
1 parsnip peeled cut lengthwise into quarters and again in 2-inch bars
2 carrots peeled cut like the parsnip 1 sweet potato peeled cut into 2-inch
pieces1 onion peeled cut into eighths 1 bunch small beets (any color) peeled
cut into eighths 2 apples peeled cut into eighths sup1frasl₃ cup extra-virgin olive oil2 teaspoons dried thymeKosher salt and pepper to taste4ndash5 cups arugula 3 ounces strong blue cheese
DRESSINGfrac14 cup apple cider vinegarfrac34 cup extra-virgin olive oil 2 tablespoons maple syrup sup1frasl₈ teaspoon dried mustard (or frac12
teaspoon Dijon mustard) Salt and pepper to taste
1 Preheat oven to 425deg Line a large baking sheet with parchment paper Place vegetables and apples in a single layer on baking sheet Drizzle with oil and season with thyme Stir to coat well Season with salt and pepper
2 Bake for 30ndash40 minutes until vegetables are tender
3 Remove from oven and transfer to a cool baking sheet Refrigerate to bring to room temperature (about 15 minutes)
4 Whisk dressing ingredients together 5 Divide arugula on salad plates Top
with roasted vegetables and blue cheese Spoon dressing over salad and serve
Pink Shrimp and Citrus Medallion SaladAfter one bite of this seaside main-dish salad yoursquoll forget itrsquos winter Serves 4
1 large head butter lettuce washed dried torn into bite-size pieces
2 bunches baby bok choy washed torn into bite-size pieces
4 fresh mint sprigs divided 5 fresh dill stems divided2 naval or blood oranges2 pink grapefruitssup1frasl₃ English cucumber thinly sliced1 ripe avocado pitted peeled cut
into 8 segments1frac12 pounds cooked peeled shrimp
DRESSINGfrac12 cup avocado oil1 lemon juiced1 tablespoon white wine vinegar2 teaspoons agaveSalt and pepper to taste
1 Gently toss lettuce and bok choy in a bowl Set aside
2 Remove mint leaves from the stems Sprinkle half on the salad Chop the rest and set aside Chop the dill leaves put half on the salad Set the rest aside
3 Cut away the peel and white pith from the oranges and grapefruits Cut out the segments set aside Reserve the orange and grapefruit membrane insides
4 Squeeze the juice from what is left of the orange and grapefruit insides into a small bowl Add avocado oil lemon juice vinegar agave and reserved mint and dill Whisk and season with salt and pepper
5 Retoss the salad and place greens on dinner plates Top each with cucumbers avocado citrus segments and shrimp Dress and serve
Remember oil and water donrsquot mix
Lettuce greens need to be dried well so the dressing wonrsquot
slide off
livenaturallymagazinecom 29
B y now yoursquove seen the headlines Cocoa is good for you
Deep within that scrumptious chocolate bar or frothing cup of hot cocoa rest power-ful bioactive compounds called flavanols
(also present in berries tea and wine) linked to everything from preventing heart attacks and dementia to stabilizing blood sugar and boosting sports perfor-mance But before you sink your teeth into another candy bar consider this To get enough cocoa flavanols (600 to 750 mg daily) to prompt such probable health benefits yoursquod have to eat as much as 1000 calories of dark chocolate or many thousands of calories of sugar-and-fat-loaded milk chocolate each day
ldquoThe evidence is very promising that cocoa flavanols could reduce risk of heart disease and other disordersrdquo notes cocoa researcher JoAnn Manson MD chief of the
Division of Preventive Medicine at Brigham and Womenrsquos Hospital in Boston ldquoBut we wouldnrsquot recommend trying to obtain large quantities by simply eating more chocolate The added calorie intake would be too highrdquo
Instead she and other nutrition experts suggest this Try to consume cocoa in as pure a state as possiblemdashas unsweetened cocoa powder cacao nibs or sparing amounts of high-quality dark chocolatemdashand incorporate its earthy savory taste into a variety of meals
ldquoWe are talking about a nutrient-dense phytochemical-rich food that can be eaten in breakfasts desserts and every way in betweenrdquo says registered dietitian Matt Ruscigno coauthor of Superfoods for Life Cacao (Fair Winds 2014) a cookbook that features everything from smoothies to sandwiches quinoa and lasagna ldquoToday in the Western world it has unfortunately become mostly just a candy bar But it has so much more to offerrdquo Ruscigno says
FOR THE LOVE
OF COCOA
HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT OVERDOSING ON SWEETS
BY LISA MARSHALL
30 Winter 2016 Live Naturally
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livenaturallymagazinecom 31
FROM BITTER BEAN TO SINFUL BARAs far back as 3000 BC chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao aka cocoa tree to make a fermented alcoholic drink says Santa Fendashbased chocolate historian Mark Sciscenti By around 2000 BC residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency Mayans and Aztecs dried and roasted the beans mixed them into a paste with cornmeal and spices and crumbled them into water for an ancient often cold chocolate beverage reserved for religious ceremonies medicinal treatments and elite treats ldquoIts consumption was pretty much the exclusive right of the rulers the priests and the warriorsrdquo Sciscenti says
Notably absent was sugar leaving those early cocoa drinks with a bitter taste Only in the late 1500s when cacao beans made their way to Spain did people start adding mild sweeteners By the 1700smdashafter the French and Italians piled on a little more sugarmdashhot chocolate had become a European luxury item lauded for its energy-
boosting and aphrodisiac properties It would take another century until in the mid-1800s inventor Joseph Fry developed the first chocolate bar
Today according to market research firm Mintel the average American eats about 95 pounds of chocolate each yearmdashthe vast majority of it milk chocolate Thatrsquos too bad says Sciscenti because all of that added milk and sugar negates many of the health benefits that come from cocoa
The good news Traditional uses of cocoa have been enjoying a renaissance with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats
ldquoI love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it hasrdquo says registered dietitian and chef Sara Haas ldquoIt makes a great platform for savory recipes and adds interest to dishes (like beef chicken or duck) that are otherwise a little one-noterdquo
SHU
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FOR THE LOVE OF COCOA
GLOSSARY COCOA VS CACAOCACAO BEANS The dried fatty seed of the fruit of the Theobroma cacao tree Some vegans and raw foodists eat them raw for snacks but they are very bitter If you are expecting a ldquochocolaterdquo taste yoursquore in for a surprise
CACAO NIBS Cracked shelled cacao beans usually roasted but sometimes available raw Have a bitter taste like cacao beans None of the inherent cocoa butter has been removed so they are high in good fat
CACAO POWDER Not to be confused with cocoa powder cacao powder is made from grinding down the shelled cacao bean Sometimes raw sometimes roasted Unlike cocoa powder in which the cocoa butter has been removed it is high in fat and has a full-bodied texture
COCOA LIQUOR The paste made from ground roasted shelled and fermented cacao beans This is what is referred to as ldquopercent cacaordquo on food packaging
COCOA BUTTER When cocoa liquor is pressed and the cocoa solids are removed slightly more than half of the remaining product is the cacao fat or cocoa butter It is 100 percent fat and is used in foods and cosmetics
COCOA POWDER What is left after the cocoa butter has been removed from the liquor Cocoa powder is one of the most recognized and used forms of cacao
CHOCOLATE Cocoa liquor plus cocoa butter plus sugar The percentage of cocoa liquor in chocolate determines how ldquodarkrdquo it is (Milk chocolate which also includes milk products typically contains around 10ndash12 percent cocoa liquor White chocolate contains about 20 cocoa butter plus sugar and dairy ingredients Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients)
32 Winter 2016 Live Naturally
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AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings
frac12 cup raw cacao powder or nibs
3 cups water1 teaspoon fresh or dried
minced chili pepper or to taste
1 cinnamon stick crushedPinch of salt1 vanilla bean
1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor
2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm
CREDIT SUPERFOODS FOR LIFE
CACAO BY MATT RUSCIGNO RECIPE
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best
200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)
livenaturallymagazinecom 33
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RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
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livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
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ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
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Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
bars
DO NOT PRINT THIS SLUG
Fn 798515-BB-CPN
Trim amp Live Size 3625 x 225rdquo
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DISCOVER THE SAVINGS Download the Ralphs app to collect
coupons weekly ads and rewards directly to your Shoppers Card and tie the
savings to your personal shopping list
DOWNLOAD THE APP TODAY
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40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
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ht copy
Life
way
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015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
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Cooking in Cast Iron4 REASONS TO USE THIS STURDY COOKWARE
3
HOLDS HEATMade of dense metal cast iron heats slowly and then holds its heat so food cooks quickly and evenly
4
IS VERSATILE Cast iron is oven-safe so cook in it on your stovetop or use for baking such as cornbread
1
LASTS FOR DECADESCast-iron pans are durable if well cared for Itrsquos best to clean your pan right after use Wash by hand with a bit of soap and sponge or stiff brush Rinse and dry the pan over low heat on the stovetop
2
HAS HEALTH BENEFITSIf your cast-iron pan is well seasoned you can cook with less oil because the pan is already coated You also get a bit of iron in your food from the pan
GOT RUST Remove it with a potato Cut a potato in half dip cut end in mild dish soap or baking soda and rub firmly over rusted area Repeat until removed then rinse and dry thoroughly
TO SEASON CAST IRON Heat oven to 350deg After washing and drying the pan use a cloth or paper towel to apply a thin coat of cooking oil (vegetable olive coconut or flaxseed work well) to the inside and outside of the pan Place pan upside down on ovenrsquos center rack with aluminum foil underneath to catch any drips Bake for an hour
Kellogg
SAVE $ 001on any TWO
Kashi reg products (52 oz or Larger Any Flavor Mix or Match)
Offer excludes single-serve
CONSUMER Limit ONE coupon per purchase of product indicated Limit of FOUR like coupons in same shopping trip Consumer pays sales tax Coupon may not be bought reproduced transferred or sold No cash value NO CASH BACK Void where taxed restricted or prohibitedRETAILER We will redeem this coupon in accordance with our redemption policy copies available upon request Cash Value 1100cent Void where prohibited taxed or restricted by law Mail Coupons to KASHI COMPANY PO BOX 880299 EL PASO TX 88588-0299reg trade copy 2015 Kashi Company62004342
MANUFACTURER COUPON EXPIRES APRIL 30 2016
Offer excludes single-serve
Limit ONE coupon per purchase of product indicated Limit of FOUR
trade
Pepitas
Red Beans
Pea Crisps
Sorghum
reg trade copy 2015 Kashi Company 2015 Kashi Company
GLUTENFREE VEGAN
trade
NEW
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
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)
Food Combos for Healthier SkinTRY ONE OR ALL OF THESE THREE FOOD PAIRINGS BY KELLEE KATAGI
EXPERTSmdashALONG WITH MANY AN ACNE-RIDDEN teenagermdashhave long known that the health of your skin has a lot to do with what you eat (or donrsquot eat) What hasnrsquot always been clear is that many nutrients are more potent for skin quality
when combined or balanced with other key nutrients Wersquove used insight from Oregon State Universityrsquos Linus Pauling Institute a nutrition-research heavyweight to develop three synergistic food pairings that deliver powerful benefits for robust beautiful skin
KALE SALAD TOPPED WITH SUNFLOWER SEEDS
NUTRIENT PAIRING Vitamins C and E
WHAT YOU GET 1 cup of chopped kale
contains 107 percent of a womanrsquos daily
vitamin C requirements (89 percent of a
manrsquos) 1 ounce of sunflower seeds (a little
more than a frac14 cup) provides nearly half the
daily requirement of vitamin E
WHY IT MATTERS Vitamins C and E are
both antioxidants that protect skin against the
damaging effects of oxygen and light and
help prevent dry skin C also helps synthesize
collagen which sustains skin structure and
helps replace dead skin cells Often E gets
oxidized and needs help to restore itself says
Linus Pauling research associate Alexander
Michels He contends that C is perfectly
suited for the job which makes the nutrients
more effective when eaten together
PREP TIP Sprinkle the seeds liberally on your
salad for maximum effect
STRAWBERRY-ALMOND MILK SMOOTHIE
NUTRIENT PAIRING Vitamins C and E
WHAT YOU GET 1 cup of pureed strawberries
delivers about 180 percent of a womanrsquos daily
requirement of vitamin C (150 percent for a
man) 1 cup of almond milk contains nearly
half your vitamin E requirements
WHY IT MATTERS Studies reveal that 40
percent of US adults donrsquot meet daily vitamin
C needs and a whopping 90-plus percent
donrsquot get enough E Thatrsquos partly because
the synthesized form of E found in many
supplements doesnrsquot contribute to vitamin E
levels in the body (the same doesnrsquot hold true
for other vitamins)
PREP TIP Blend 2 cups of almond milk 1 cup
of frozen strawberries a frozen banana and
a few drops of vanilla extract add sweetener
to taste
WALNUT-ENCRUSTED SALMON
NUTRIENT PAIRING Omega-6 and omega-3
fatty acids plus vitamin D
WHAT YOU GET A 3-ounce salmon fillet
offers roughly 200 percent of your daily
D along with 2000ndash3000 milligrams of
essential fatty acids walnuts contain high
levels of both omega-6 and omega-3 fatty
acids
WHY IT MATTERS A good balance of
omega-6 and omega-3 fatty acids can keep
skin moist and supple as well as aid skinrsquos
immune and inflammatory responses Vitamin
D may help skin develop and mature Michels
says and eating D along with fat ramps up
your bodyrsquos ability to absorb it
PREP TIP Preheat oven to 375deg Mix 1
tablespoon honey 1 tablespoon Dijon
mustard and salt and pepper to taste Brush
mixture over four 6-ounce salmon fillets
Then press top of fillets into a plate covered
with 12 cup of finely chopped raw walnuts
coating evenly Bake for 10ndash12 minutes in a
greased baking dish
+ + +
12 Winter 2016 Live Naturally
The Sunshine VitaminHOW TO GET ENOUGH VITAMIN DmdashSUN OR NO SUN
THE FACTS ARE SIMPLE We need vitamin D This health hero wards off both minor and major diseases like cancer and diabetes by strengthening your immune system It also keeps bones and teeth strong by enabling calcium absorption and regulates blood pressure The sun is our primary source of D but studies show that even in sunny months a majority of Americans likely arenrsquot
getting recommended levels (a minimum of 600 IU daily for most people) Food sources are scarce so you have to be strategic to get enough Here are your best bets from three different foods If you have an aversion to these consider taking a D3 or cod liver oil supplement Check with the nutrition expert in your local store for suggestions
Fish Fatty fish especially
swordfish and
salmon is by far the
best food source for
vitamin D 3 ounces
of swordfish delivers
about 560 IU nearly
your full daily D
quota The same portion of sockeye salmon
contains about 450 IU with canned tuna
coming in at 150 IU Vitamin D gets stored in
your bodyrsquos fat so you donrsquot have to eat fish
daily aim for about 6 ounces two or three
times per week
Fortified dairy
In the 1930s
US milk
manufacturers
began adding
vitamin D to milk
to reduce the
occurrence of
rickets a bone
disease It worked and fortification is
common to this day with 1 cup of fortified
milk providing about one-fifth of your daily
needs Opt for full-fat dairy D is
fat soluble so the fat greatly improves
vitamin absorption
Mushrooms
Who knew that
mushrooms and
humans had
something in
common We both
manufacture vitamin
D when wersquore in
the sun If you can
find a way to expose mushrooms to midday
sunlightmdasheven winter sun is adequate studies
showmdashfor one to six hours their vitamin D
levels can shoot up to 25ndash100 percent of your
daily needs per cup (depending on mushroom
species and length of time in the sun) mdashKK
䄀瘀愀椀氀愀戀氀攀 椀渀 猀攀氀攀挀琀 猀琀漀爀攀猀
洀漀爀攀 瀀爀漀琀攀椀渀 琀栀愀渀 猀甀最愀爀 瀀攀爀 挀甀瀀
䘀漀爀 洀漀爀攀 椀渀昀漀爀洀愀琀椀漀渀 愀渀搀 爀攀挀椀瀀攀猀Ⰰ
瘀椀猀椀琀 猀椀最最椀猀搀愀椀爀礀挀漀洀
14 Winter 2016 Live Naturally
SIMPLE TRUTHSbegin
SHU
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Beets can lower your blood pressure thanks to naturally occurring nitrates that your body converts into the nitric oxide needed to enhance blood flow
Donrsquot discard the greens Beet greens are full of iron which helps your body produce oxygen-carrying red blood cells Rinse and chop the greens and then flash-sauteacute them in coconut oil with minced garlic
Beets can be eaten raw Brighten up a salad by shredding beets and tossing them with sunflower seeds avocado and greens A simple balsamic vinaigrette is this dishrsquos best complement
Planning a cleanse Put beets on the menu These root vegetables help purify your blood while acting as a tonic for your liver
Get the most nutritional value out of beets by leaving the skins on Just be sure to scrub them well
Easy Beet-Coconut SoupServes 6
frac14 yellow onion diced
2 cloves garlic finely chopped
2 tablespoons coconut oil
4 large beets diced
3ndash4 cups vegetable stock
1ndash2 (15-ounce) cans coconut milk
Fresh herbs like dill basil or parsley for garnish
In a saucepan sauteacute garlic and onion until translucent Add beets and sauteacute for about 7 minutes then add enough vegetable stock to cover beets Simmer covered until beets are soft Cool the mixture slightly then puree in a blender or food processor Return puree to low heat add coconut milk and stir until blended and warmed Garnish with herbs
Recipe and some nutritional facts provided by Sue Van Raes a licensed
holistic nutritionist
Meet the BeetYOUrsquoLL BE GLAD YOU MADE THE ACQUAINTANCE OF THIS NUTRIENT-RICH TREASURE BY BLAIR YOUNG
enjoylifefoodscomtothefullest
Find us in the
Gluten-Free aisle
with our whole family of free-from products - from soft baked cookies to oh-so-satisfying chewy bars Every product
is free-from the top 8 allergens so all you have to worry about is grabbing the last Snickerdoodle before your son gets to it
Enjoy your moment to the fullest
Free-Fromwheat dairy peanuts tree nuts egg soyfish amp shellfish
PRODUCT VARIETY VARIES BY STORE
yourARMINGwithDESK DRAWER
Snacks
3 orsquoclock CravingCrispy Crunchyfor
a
gluten-freeSolution to that
SNACK SMARTbegin
As the first meal of the day breakfast provides you with nutrients that lead to better concentration and more energy so
you can perform your best Itrsquos a must for kids too A research review in Frontiers in Human Neuroscience found strong evidence that regular
breakfasts improved both behavior and academic performance in schoolchildren
Raise the Breakfast BarDONrsquoT HAVE TIME TO SIT DOWN FOR BREAKFAST GRAB A BAR AND GO BY REBECCA HEATON
GETTING READY IN THE MORNING isnrsquot always easy particularly if yoursquore also trying to get family members out the door to work or school If you have to eat on the go put a fast and healthy spin on breakfast with these tasty portable bar options
KASHI TRAIL MIX CHEWY GRANOLA BARIn Japanese kashi means
ldquoenergyrdquo And thatrsquos what
you get from this tasty
granola bar Each bar
serves up 11 grams of
whole grains and has a
nice crunchy yet chewy
texture thanks to a
blend of energy-inducing
roasted whole almonds
sunflower seeds sun-dried
cranberries and raisins
NUTRITION DEETS
Calories 140
Fiber 4 grams
Protein 6 grams
Sugars 6 grams
LARABAR BANANA BREAD BARWith three ingredientsmdash
bananas dates and
almondsmdashit doesnrsquot get
more simple and pure
than this Along with being
gluten-free soy-free
dairy-free kosher and
vegan this bar delivers 20
percent of your daily fiber
and 12 percent of your
daily potassium needs A
nutritious take on morning
banana ldquobreadrdquo for sure
NUTRITION DEETS
Calories 230
Fiber 5 grams
Protein 6 grams
Sugars 20 grams
16 Winter 2016 Live Naturally
CLIF CRUNCHY PEANUT BUTTER BARLoaded with organic oats
and peanut butter plus
11 vitamins and minerals
this bar is full of energy
and goodness Numbers
we approve 22 percent
of your protein RDA 20
percent of your daily
calcium plus healthy
doses of essential minerals
like phosphorous (25
percent) and magnesium
(25 percent) And it tastes
great too
NUTRITION DEETS
Calories 260
Fiber 4 grams
Protein 11 grams
Sugars 20 grams
BALANCE BAR YOGURT HONEY PEANUT When you need protein
reach for this honey and
peanut bar dressed in
creamy yogurt It provides
30 percent of your daily
protein needs to keep
you fueled and energized
throughout the morning
Itrsquos also an excellent
source of healthy
antioxidants including
vitamins A C and E Best
of all It tastes like peanut
butter fudge
NUTRITION DEETS
Calories 200
Fiber 1 gram
Protein 15 grams
Sugars 18 grams
CASCADIAN FARM ORGANIC CHOCOLATE CHIP CHEWY GRANOLA BARKnown for its array
of healthy morning
cereals Cascadian
Farm has taken some
of its best ingredients
and formed them into
a delicious chewy
granola bar USDA-
certified organic this
bar has 8 grams of
whole grains plus
semisweet chocolate
chips to satisfy your
morning sweet tooth
NUTRITION DEETS
Calories 140
Fiber 1 gram
Protein 2 grams
Sugars 9 grams
LIVE KINDTM
healthy habits start here
KINDreg is a registered trademark of KIND Management Inc
DATE 93015 CLIENT POT TRIM SIZE 8 x 105 APPROVAL INITIALDATETIME APPROVAL INITIALDATETIME
FILE NAME POT150331 PURPLE POTATO AD PREPARED BY Jake LIVE SIZE -25 all 1 ART DIRECTOR 4 PROD MGR
PUBISSUE Kroger Retail DEC INTERNAL ROUND R1 BLEED SIZE +25 2 COPYWRITER 5 PROJ MGR
FILE TYPE INDD CC 2015 CLIENT ROUND R1 LASER SCALE 100 3 COPYEDITOR 6 ACCOUNT MGR
NOTES
of the world
e 9 B E HO L D
of the world
e French ied em ied em ied em
e Irish ied em
e Irish ied em
boiled em em em
9B E HO L D
copy 2
015
Un
ited
Sta
tes
Po
tato
Bo
ard
A
ll ri
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ese
rved
copy
20
15 U
nit
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Po
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Get potatoes in the produce department to make Rainbow Potato Pancakes and thousands of other incredible dishesand thousands of other incredible dishes
AA
RO
N C
OLU
SSI
ST
YLE
ER
IC L
ESK
OV
AR
eatHot Potato
WHETHER YOU LIKE rsquoEM MASHED BAKED BOILED ROASTED OR GRILLED THESE POPULAR VERSATILE
VEGETABLES ARE SURPRISINGLY PACKED WITH POWER AND NUTRITION
RUSSETSMost widely used in the United States brown-skinned russets have a mild earthy flavor with a bit of sweetness A favorite use is baking resulting in a light fluffy center surrounded by a crispy roasted skin Russets are also good for mashed potatoes and pan-fried potatoes
WHITESMashing is a common use for these subtly sweet creamy all-purpose potatoes Their skin is so delicate you donrsquot even need to peel them even when mashing Also try grilling whites (whole or thickly sliced) to bring out a more full-bodied flavor or use them in soups or stews as they hold their shape well when tender
PURPLESBLUESWith a rich vibrant color and distinctively nutty taste cooked purples and blues are a great fit for potato salads as well as green salads Their moist firm flesh retains its shape and ranges from purple to lavender to almost white Theyrsquore delicious roasted but microwaving best preserves their color
REDSBecause their texture stays firm throughout the cooking process reds do well in soups and stews Keep the skin onmdashno need to peel themmdashto add color to any dish Slightly sweet with a smooth creamy always-tender texture reds are ideal for potato salads or creamy mashed potatoes
YELLOWSGrilling is a favorite use for yellows because it brings out their sweet caramelized flavor Plus the crispy golden skin enhances the dense buttery texture of the flesh This smooth texture also lends itself well to lighter versions of baked or roasted potatoes
livenaturallymagazinecom 19
AA
RO
N C
OLU
SSI
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LE E
RIC
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SKO
VA
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eat
Potato Power THIS SEEMINGLY HUMBLE SOMETIMES MALIGNED VEGETABLE IS REALLY A SUPERFOOD IN DISGUISE
DISH IT UP
The Good Stuff in SpudsOne medium-sized potato (53 ounces with skin) contains
Vitamin C A whopping 45 percent of your daily value helps prevent cellular damage aids iron absorption and may help support the bodyrsquos immune system
Potassium More than any vegetable or fruit (10 percent of your daily needs) including bananas sweet potatoes and broccoli encourages normal heart rhythm fluid balance and muscle and nerve function
Fiber 8 percent of your daily requirements (with the potato skin) improves digestion cholesterol and blood sugar levels
Vitamin B6 10 percent of your daily value necessary for carbohydrate and protein metabolism
+ Just 110 calories and no fat
Causa Morada
Heirloom Potato Salad with Roasted Shallot Vinaigrette
Baked Potato Doughnuts amp Apple Compote
SHOPPING FOR TATERSWhen buying potatoes look for clean smooth and firm-textured
spuds with no cuts bruises or discoloration See green on the
skin This is buildup of a chemical called solanine a natural reaction to the potato being exposed to too
much light Solanine produces a bitter taste and if eaten in large
quantity can cause illness So cut away any green portions before
cooking and eating
20 Winter 2016 Live Naturally
Gnocchi amp Spicy Marinara Sauce
Potato facts and tips courtesy of the United States Potato Board Learn more about these super tubers at potatogoodnesscom
STEP 1 After kneading gnocchi dough and cutting into smaller pieces flour a fork and place a piece of dough on fork
HOW TO FORM A PERFECT GNOCCHI
STEP 2 Press gnocchi dough down on fork tines with your thumb
STEP 3 Roll piece of dough down the fork to make ridges Voilagrave yoursquove created a perfect gnocchi
Repeat with all pieces
TURN THE PAGE FOR
THE FULL RECIPE
PETITES AND FINGERLINGS
These bite-sized spuds are smaller versions of their full-
sized cousins and come in a wide range of skin and flesh colors
The difference Because of their smaller size their flavors are more
concentrated and they cook more quickly Both petites and fingerlings are excellent when
roasted or in potato salads
TO PEEL OR NOT TO PEEL
While the skin contains about half of the potatorsquos dietary
fiber the majority of nutrients are found within the potato
itself If peeling use a vegetable peeler or sharp paring knife and
keep the peeling very thin to preserve nutrients that are found
close to the skin Yoursquoll get the most nutrients however when potatoes are cooked and eaten
with the skin on
livenaturallymagazinecom 21
eat DISH IT UP
Heirloom Potato Salad with Roasted Shallot Vinaigrette By Jasmine Smith
With a rainbow of potato types this is a colorful side dish Serves 4
1frac12 pounds petite red white and purple potatoes washed unpeeled and quartered
3 garlic cloves mincedfrac34 cup canola oil plus 2 tablespoons divided 2 shallots unpeeled frac14 cup red wine vinegar2 tablespoons honey2 tablespoons chives mincedSalt and pepper to taste
1 Preheat oven to 400deg Mix potatoes garlic and frac14 cup of canola oil Spread on a baking sheet Bake until potatoes are tender enough to pierce with a fork about 30 minutes
2 Meanwhile drizzle 2 tablespoons canola oil on shallots and wrap in aluminum foil Bake 15 minutes until tender Once cooked peel shallots combine with vinegar and honey in a blender blend to a liquid consistency Slowly pour remaining frac12 cup oil into blender on low speed until completely emulsified
3 Toss potatoes in the shallot vinaigrette with chives salt and pepper
Causa Morada By Jorge de la Torre
This Peruvian layered potato and chicken dish adds sky-blue creativity to your menu Serves 6
2 pounds purple potatoesFine sea saltfrac12 cup olive oilfrac14 cup lime juice freshly squeezed2 boneless skinless chicken breasts1 yellow onion whole1 carrot whole1 tablespoon chopped mint leavesfrac34 cup Greek yogurtfrac14 cup jalapenos finely choppedfrac12 cup celery minced frac12 cup red onion mincedBlack pepper to taste1frac12 cups semi-ripe avocados thinly sliced6 kalamata olives pitted
1 Place potatoes in a large saucepan Cover with cold salted water and bring to a boil Reduce heat and simmer until tender about 20 minutes Let cool
2 Peel potatoes and mash very finely in a large bowl Knead lightly with gloved hands (to avoid getting blue color on skin) slowly drizzling in olive oil until potatoes reach a doughlike consistency Add lime juice and season with salt Refrigerate about 2 hours
3 Put chicken onion carrot and mint into a large saucepan add just enough water to cover bring to a slow boil Cook until chicken is fork-tender about 20 minutes
4 Toss or compost whole onion carrot and mint Transfer chicken to a medium bowl Once cool shred chicken with fingers or a fork Mix in yogurt jalapenos celery and red onion Season to taste with salt and pepper Refrigerate until cold about 1 hour
5 Oil a 2-quart casserole Spoon half of the potato mixture into the casserole followed by chicken mixture and then remaining potato mixture Refrigerate until firm about 2 hours
6 Put a dollop of avocado dressing (recipe below) on each plate Slice and serve on dressing garnish with avocados and olives
CREAMY AVOCADO DRESSING1 ripe avocado3 tablespoons Greek yogurtSalt and pepper to taste
Mash all ingredients until smooth
Gnocchi amp Spicy Marinara Sauce By Michael Brooks
Who knew it was this easymdashand funmdashto make your own gnocchi Serves 4
GNOCCHI 3 large russet potatoes 1 tablespoon kosher saltGround black pepper to taste1 egg yolk beaten1 cup unbleached flour
1 Bake potatoes at 350deg for 45 minutes or until fork-tender Let potatoes cool peel them and then mash them in a medium-sized bowl
2 Gather 2 cups of mashed potatoes and form a well in the center Stir salt and black pepper into beaten yolk and pour into well
3 With both hands work mashed potato and egg together then gradually add flour until it turns into a dough Do not overknead
4 Dust a large cutting board or clean counter with flour Cut dough into six equal parts and roll into frac12- to frac34-inch thick ropes Slice ropes at frac12- to frac34-inch intervals
5 Flour a fork and press gnocchi along tines with thumb roll down to make ridges
6 Add gnocchi to boiling salted water cook until they float to the top 1ndash3 minutes
SAUCE3 tablespoons olive oil2 medium shallots minced4 garlic cloves minced2 roasted jalapeno peppers minced1 (28-ounce) can whole peeled tomatoes6 basil leaves thinly sliced1 teaspoon kosher saltfrac14 teaspoon black pepperParmesan cheese grated for garnish
1 Heat oil over medium-high heat in medium saucepan Add shallots and sauteacute until translucent add garlic and sauteacute 2 minutes
2 Add minced jalapeno and tomatoes and crush with a masher while in pan
3 Bring to a boil then lower to simmer for 15ndash20 minutes stirring every few minutes
4 Remove from heat Stir in basil and gnocchi Season with salt and pepper Top with parmesan if desired
To roast jalapenos Hold jalapeno with tongs over a gas burner flame until skin is blackened Or roast for 45 minutes at 350deg Let peppers sit 15 minutes then peel skin de-seed and mince
Baked Potato Doughnuts amp Apple Compote By Nicole Sandor
Potatoes are the stealth ingredient in this moist delicious doughnut Yields 12 doughnuts
DOUGHNUTS2 russet potatoesfrac12 teaspoon kosher salt1 cup all-purpose flour plus more for dusting1 cup whole-wheat flour1 teaspoon baking powderfrac14 teaspoon baking sodafrac12 teaspoon nutmeg1 teaspoon cinnamonfrac12 cup brown sugar3 tablespoons sugarfrac12 cup sour cream1 egg
1 Preheat oven to 350deg Line a baking sheet with parchment paper
2 In a medium pot boil potatoes with skins until fork-tender Drain excess water peel skins Mash the potatoes and let cool
3 In a medium bowl whisk together salt flours baking powder baking soda and spices
4 In a large bowl combine mashed potato sugars sour cream and egg
5 Add dry ingredients to potato mixture and beat until just incorporated Dough will be sticky Let dough rest for 10 minutes
6 Dust counter with all-purpose flour roll out dough to frac12-inch thickness Using a 3-inch circular cookie cutter punch holes from dough and line them up on parchment-lined baking sheet Take a 1-inch circular cookie cutter and punch holes in the dough center
7 Bake 12ndash13 minutes until donuts start to turn golden brown Remove from pan and cool on a rack Prepare topping
APPLE COMPOTE 2 tablespoons unsalted butter1 tablespoon brown sugar2 tablespoons agave nectar or honey2 cups apple juice1 apple diced in frac14-inch pieces1 tablespoon all-purpose flourWater as needed
1 In a small sauteacute pan melt butter and then add sugar creating a paste Add agave stir then add juice and apple Simmer 5 minutes
2 In a small bowl add water to flour a little at a time creating a slurry to prevent clumping
3 Slowly stir slurry into hot liquid cook until thickened Top doughnuts with compote
Optimum Wellness is excited to partner with Johnson amp Wales University Jorge de la Torre dean of culinary education at the Denver campus and a few of his star students developed these recipes Known as a recognized leader in culinary education JWU is changing the way the world eats For more information visit jwuedudenver
22 Winter 2016 Live Naturally
INT_129754_75265_Vans_Wellness_RESIZE_B_M_Ralphs_OLpdf 1 121415 1146 AM
reg trade copy 2015 Kashi Companytrade
Product selection varies by store
Italyrsquos never tasted so good
Briannascomcopy 2015 Del Sol Food Co Inc All rights reserved
OFF11$ any one (1) bottle of
Consumer Coupon void if transferred to any group fi rm or person prior to store redemption Coupon valid for items indicated any other use constitutes fraud may not be combined with any other offer One coupon per purchase of product(s) indicated Retailer This coupon will be redeemed for the face value plus 8cent handling provided terms of this offer have been complied with by the retailer and the consumer Any sales tax must be paid by the consumer Send to Del Sol Food Company Inmar dept 27271 1 Fawcett Dr Del Rio TX 78840 Cash Value 001cent Offer limited to one coupon per purchase of product(s) indicated Unauthorized reproduction prohibited Good only in the USA copy 2016 Del Sol Food Company Inc
EXPIRES041516
MANUFACTURERrsquoSCOUPON
Ingredients1 large homegrown tomato1 large avocado3-4 green onions chopped4 crispy bacon slices crumbled14 cup of sliced black olives14 cup of feta cheese (or cheese of your choice) BRIANNAS Italian Vinaigrette Dressing
Directions1 Slice tomato and arrange on a
plate in the shape of a star2 Slice avocado and place on top of
tomato slices3 Sprinkle onions olives and bacon
on top along with the cheese4 Drizzle desired amount of
BRIANNAS Italian Vinaigrette dressing on salad
5 Chill for 15 minutes - ENJOYServes 2
Italian Star SaladTry ThisTonight
69-0269-2015 Briannas Kroger live naturally-03Bindd 1 12415 605 PM
1 scoop Vega Protein amp Greens Vanilla
frac14 ndash frac12 cup unsweetened almond milk
1 cup frozen strawberries
frac12 frozen banana
2 Tbsp lemon juice
Blend an extra thick smoothie pour into bowl top with granola and fruit Enjoy with a spoon
Strawberry LemonSmoothie Bowl
ON ANY SMALL TUB OF VEGA PROTEIN amp GREENS
SAVE $5To Retailer Vega will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Vega Mandlik amp Rhodes PO Box 490 Dept 1215 Tecate CA 91980
To Consumer Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Coupon valid in-store only Only one coupon may be used on one tub per purchase One time use only Available in Ralphrsquos stores where Vega is sold Offer valid until 043016 ContactInquire within
MANUFACTURERrsquoS COUPON EXPIRES APRIL 30 2016
Eatmdashdonrsquot drinkmdashyour morning smoothie
DigiCodetrade Data FileACCOUNT 87272 MANDLIK RHODES INFORMATION SYSTEMS INCORDERED BY NICK ZAMUDIOPO NUMBER VEG 95554INVOICE NO 1508850( EPS via EMAIL )
Created on 12-1-15 at 151406by
SYMBOLOGY INCMaple Grove Minnesota 55369
763-315-8080
NOTICE This DigiCodetrade file is considered original artwork It must be inspected and approvedby the purchaser Use of this file confirms acceptance Any modification of this file through scalingor distortion is prohibited See back of the Symbology invoice for Limitation of Warranty
Encode 8110308387660009555435001100003160430SYMBOL HEIGHT 08576 NBAR 00104 BWA -0002095554 $5 off 1 any Vega Protein amp Greens tu
083876600-095554
livenaturallymagazinecom 25
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BUY IT AMYrsquoS INDIAN DAL CURRIED LENTIL In Indian cuisine dal means lentils peas or beans In Amyrsquos dal yoursquoll find all three mung dal beans organic black mung lentils green lentils and split yellow peas all in a mild curry base
MAKE IT BUY IT
Souped UpWHEN THE TEMPERATURES DIP THERE IS NOTHING MORE COMFORTING THAN A WARM BOWL OF SOUP WHETHER FROM YOUR OWN KITCHEN OR PREMADE SPOONFUL BY SPOONFUL THESE HEARTY HEALTHY OPTIONS WILL TAKE THE CHILL OFF AND FILL YOUR BELLY TOO BY KIMBERLY LORD STEWART
Chicken Tikka Masala SoupMAKE IT We dare you not to say ldquoMmmmmrdquo after your first bite of this take on an Indian favorite Serve with whole-grain naan or flatbread Serves 6ndash8
DIRECTIONS1 Heat oil over low heat in a large soup pot Add
onions and peppers sauteacute 15ndash20 minutes until soft2 Turn up heat to medium add garam masala
and sauteacute for 2 minutes Add garlic and ginger Stir and sauteacute for 1 minute Add sweet potatoes tomatoes and half of the chicken stock Fill tomato can halfway with water swish to remove tomato clinging to the can and add to the pot
3 Bring to a simmer and cook on low for 30 minutes until sweet potatoes are soft
4 Add tikka masala sauce garbanzos remaining chicken stock cauliflower and roasted chicken Bring back to a simmer and cook for 10 minutes until cauliflower is cooked Season with salt and pepper serve with a dollop of yogurt for each bowl
INGREDIENTS2 tablespoons canola oil 1 onion diced1 red pepper cored and
cubed2 teaspoons garam masala
spice blend2 cloves garlic minced1-inch knob fresh ginger
peeled and minced1 garnet sweet potato
peeled and cubed1 yellow sweet potato
peeled and cubed1 (28-ounce) can crushed
tomatoes32 ounces chicken stock
divided1 (16-ounce) jar tikka
masala sauce (try Kroger Private Selection)
1 (15-ounce) can garbanzo beans drained
frac12 small cauliflower stems removed cut into small florets
frac12 roasted chicken meat pulled off the bone
Salt and pepper as desiredGreek yogurt for garnish
Artichoke Leek and Potato Soup with Crispy ProsciuttoMAKE IT This no-cream leek and potato soup will please all palates Serve with a crusty whole-grain baguette and a salad to complete the meal Serves 6
INGREDIENTS3 large leeks2 tablespoons canola oil2 celery stalks1 (14-ounce) water-packed canned
artichoke hearts drained and chopped2 cloves garlic peeled1 teaspoon dried thyme6 large red potatoes washed and cut into
quarters8 cups vegetable brothSalt and pepper to taste 3 ounces prosciutto (optional)
DIRECTIONS1 Fill a large bowl with warm water Slice hairy ends off
the leeks and thinly slice the root stopping at the dark-green tops Place leeks in the warm water let sit for 10 minutes stirring occasionally to loosen any dirt Drain and rinse twice
2 Heat oil over low heat in a large soup pot Add drained leeks and celery sauteacute for 20 minutes until soft Add drained artichokes garlic and thyme Raise heat to medium and sauteacute for 2ndash3 minutes Add potatoes and broth bring to a soft boil and cook until potatoes are soft
3 Remove soup from heat and let sit for 15 minutes to cool Puree soup in batches in a blender or food processor until smooth Return pureed vegetables to the pot season with salt and pepper
4 For optional garnish place prosciutto on a parchment-lined baking sheet Place in a 375deg oven for about 5 minutes until crisp Serve on top of each bowl of soup
BUY IT IMAGINE ORGANIC CREAMY POTATO LEEK SOUPThis potato and leek soup is light and creamy with leeks onions potatoes and roasted garlic A blend of organic spices add an extra touch of flavor
eat MAKE IT BUY IT
26 Winter 2016 Live Naturally
BUY IT PACIFIC VEGETABLE LENTIL amp ROASTED RED PEPPER SOUPA combination of tender lentils fire-roasted peppers ripe tomatoes and black beans make this a hearty delicious soup loaded with fiber and protein
Cashew Butternut Squash Soup with Spiced MarshmallowsMAKE IT Warm baking spices give this otherwise traditional winter soup an added blanket of warmth The marshmallow garnish is optional but itrsquos a fun way to get your kids to eat their vegetables Serves 4ndash6
INGREDIENTS3 tablespoons extra-virgin
olive oil1 onion chopped1 carrot chopped1 celery stalk diced1 large shallot diced1 Honeycrisp apple peeled
cored and choppedfrac14 teaspoon ground cuminfrac14 teaspoon ground ginger1frasl8 teaspoon ground nutmeg1 medium butternut squash
peeled and cubed
frac12 cup raw cashews32 ounces vegetable stockfrac34 cup light canned coconut
milk6 large marshmallows one
per person cut in half to make two flat disks sprinkle each cut side with a light dusting of cayenne or cinnamon (optional)
DIRECTIONS1 Add olive oil to large soup pot on
medium heat Add onion carrot celery shallot and apple Sauteacute until golden brown about 10 minutes
2 Add cumin ginger and nutmeg Sauteacute for 3 minutes
3 Add squash cashews and stock Bring to a low boil and simmer until squash is soft
4 Let soup cool for about 30 minutes (or refrigerate)
5 Transfer soup in batches to a blender Puree each batch until smooth and return to pot Add coconut milk to thin out soup Reheat
6 Place spiced marshmallows in the bottom of each bowl and pour in the soup The heat will melt the marshmallows as they float to the top
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livenaturallymagazinecom 27
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5)
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eat
Salad in Winter JUST BECAUSE THE WEATHER IS COLD IS NO REASON TO LET YOUR SALAD RECIPES HIBERNATE BY KIMBERLY LORD STEWART
HEALTHY KITCHEN
Grilled Mediterranean Caesar with Capers and Sun-Dried Tomatoes Pair this eggless Caesar salad with grilled salmon or steak and yoursquoll have an elegant meal in less than 30 minutes No yolk Serves 4
2 organic whole romaine hearts cut lengthwise
2 pounds salmon or flank steak
4 tablespoons capers16 sun-dried tomatoes (oil-
packed) drained and thinly sliced
sup1frasl₈ red onion thinly sliced 1 lemon cut into quarters
DRESSING1 garlic clove crushed1 tablespoon lemon juicesup1frasl₃ cup plain 2 Greek yogurt1 teaspoon Dijon mustard1 teaspoon Worcestershire
sauce1 tablespoon white wine
vinegar frac12 cup grated Parmesan
cheese divided frac14ndashfrac12 cup extra-virgin olive
oilSalt and pepper to taste
1 Prepare dressing Place garlic lemon juice yogurt mustard Worcestershire sauce and white wine vinegar in a blender or small food processor Process until smooth Add half the cheese and pulse until mixed in Start with frac14 cup olive oil and puree until smooth Add more if necessary to thin out dressing Season with salt and pepper to taste
2 Brush cut lettuce halves and fish or steak on both sides with dressing
3 Grill salmon or steak on an outside grill or in a hot skillet on your stovetop to desired internal temperature During the last 2 minutes of grilling place the lettuce cut side down on the grill or in another skillet grill until lightly browned
4 Place lettuce on a plate grilled side up Garnish with capers sun-dried tomatoes and red onion Serve with the meat or fish Drizzle both with the remaining dressing Serve with extra lemon
Thai Glass Noodle and Edamame SaladThese noodles go by different namesmdashglass vermicelli rice cellophane or rice stick noodles No matter the name rice noodles are a fun way to get kids to eat their vegetables Serves 4
2 cups frozen shelled edamame1 (8-ounce) package glass rice noodles2 cups finely shredded purple cabbage1 tablespoon sesame oil1 cup sugar peas or snow peas sliced1 cup shredded carrots1 red pepper thinly sliced13 cucumber cut in half down the middle
sliced into moons2 green onions thinly sliced frac12 bunch cilantro chopped12 cup roasted peanuts chopped2 cups cooked chicken breast shredded
DRESSING2 tablespoons sweet chili sauce 2 tablespoons rice vinegar1 lime juiced2 tablespoons soy saucefrac12 teaspoon ground ginger 4 tablespoons peanut butterWater Sriracha sauce to taste
1 Bring a large pot of water to a boil Add the edamame and stir When the water returns to a boil add the noodles Remove from the heat and let sit for 6 minutes Add cabbage to noodles and hot water to soften Stir and let sit for 2 minutes Immediately drain in a colander and pat dry with a towel
2 Place in a serving bowl and add sesame oil Toss lightly to coat the noodles and vegetables
3 Add remaining vegetables cilantro peanuts and chicken
4 Whisk dressing ingredients If too thick add a little water to thin it out Season with Sriracha sauce as desired
5 Dress salad and stir gently to coat well
Greens are good but think about adding more color to your plate with red leaf
lettuce red radicchio and shredded purple
cabbage
28 Winter 2016 Live Naturally
Roasted Root Vegetables with Arugula Oven-roasting brings out the sweetness in winter vegetables Any winter vegetables will do so experiment with your favorites Try to cut all of the vegetables the same size so they cook evenly Serves 4
1 parsnip peeled cut lengthwise into quarters and again in 2-inch bars
2 carrots peeled cut like the parsnip 1 sweet potato peeled cut into 2-inch
pieces1 onion peeled cut into eighths 1 bunch small beets (any color) peeled
cut into eighths 2 apples peeled cut into eighths sup1frasl₃ cup extra-virgin olive oil2 teaspoons dried thymeKosher salt and pepper to taste4ndash5 cups arugula 3 ounces strong blue cheese
DRESSINGfrac14 cup apple cider vinegarfrac34 cup extra-virgin olive oil 2 tablespoons maple syrup sup1frasl₈ teaspoon dried mustard (or frac12
teaspoon Dijon mustard) Salt and pepper to taste
1 Preheat oven to 425deg Line a large baking sheet with parchment paper Place vegetables and apples in a single layer on baking sheet Drizzle with oil and season with thyme Stir to coat well Season with salt and pepper
2 Bake for 30ndash40 minutes until vegetables are tender
3 Remove from oven and transfer to a cool baking sheet Refrigerate to bring to room temperature (about 15 minutes)
4 Whisk dressing ingredients together 5 Divide arugula on salad plates Top
with roasted vegetables and blue cheese Spoon dressing over salad and serve
Pink Shrimp and Citrus Medallion SaladAfter one bite of this seaside main-dish salad yoursquoll forget itrsquos winter Serves 4
1 large head butter lettuce washed dried torn into bite-size pieces
2 bunches baby bok choy washed torn into bite-size pieces
4 fresh mint sprigs divided 5 fresh dill stems divided2 naval or blood oranges2 pink grapefruitssup1frasl₃ English cucumber thinly sliced1 ripe avocado pitted peeled cut
into 8 segments1frac12 pounds cooked peeled shrimp
DRESSINGfrac12 cup avocado oil1 lemon juiced1 tablespoon white wine vinegar2 teaspoons agaveSalt and pepper to taste
1 Gently toss lettuce and bok choy in a bowl Set aside
2 Remove mint leaves from the stems Sprinkle half on the salad Chop the rest and set aside Chop the dill leaves put half on the salad Set the rest aside
3 Cut away the peel and white pith from the oranges and grapefruits Cut out the segments set aside Reserve the orange and grapefruit membrane insides
4 Squeeze the juice from what is left of the orange and grapefruit insides into a small bowl Add avocado oil lemon juice vinegar agave and reserved mint and dill Whisk and season with salt and pepper
5 Retoss the salad and place greens on dinner plates Top each with cucumbers avocado citrus segments and shrimp Dress and serve
Remember oil and water donrsquot mix
Lettuce greens need to be dried well so the dressing wonrsquot
slide off
livenaturallymagazinecom 29
B y now yoursquove seen the headlines Cocoa is good for you
Deep within that scrumptious chocolate bar or frothing cup of hot cocoa rest power-ful bioactive compounds called flavanols
(also present in berries tea and wine) linked to everything from preventing heart attacks and dementia to stabilizing blood sugar and boosting sports perfor-mance But before you sink your teeth into another candy bar consider this To get enough cocoa flavanols (600 to 750 mg daily) to prompt such probable health benefits yoursquod have to eat as much as 1000 calories of dark chocolate or many thousands of calories of sugar-and-fat-loaded milk chocolate each day
ldquoThe evidence is very promising that cocoa flavanols could reduce risk of heart disease and other disordersrdquo notes cocoa researcher JoAnn Manson MD chief of the
Division of Preventive Medicine at Brigham and Womenrsquos Hospital in Boston ldquoBut we wouldnrsquot recommend trying to obtain large quantities by simply eating more chocolate The added calorie intake would be too highrdquo
Instead she and other nutrition experts suggest this Try to consume cocoa in as pure a state as possiblemdashas unsweetened cocoa powder cacao nibs or sparing amounts of high-quality dark chocolatemdashand incorporate its earthy savory taste into a variety of meals
ldquoWe are talking about a nutrient-dense phytochemical-rich food that can be eaten in breakfasts desserts and every way in betweenrdquo says registered dietitian Matt Ruscigno coauthor of Superfoods for Life Cacao (Fair Winds 2014) a cookbook that features everything from smoothies to sandwiches quinoa and lasagna ldquoToday in the Western world it has unfortunately become mostly just a candy bar But it has so much more to offerrdquo Ruscigno says
FOR THE LOVE
OF COCOA
HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT OVERDOSING ON SWEETS
BY LISA MARSHALL
30 Winter 2016 Live Naturally
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livenaturallymagazinecom 31
FROM BITTER BEAN TO SINFUL BARAs far back as 3000 BC chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao aka cocoa tree to make a fermented alcoholic drink says Santa Fendashbased chocolate historian Mark Sciscenti By around 2000 BC residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency Mayans and Aztecs dried and roasted the beans mixed them into a paste with cornmeal and spices and crumbled them into water for an ancient often cold chocolate beverage reserved for religious ceremonies medicinal treatments and elite treats ldquoIts consumption was pretty much the exclusive right of the rulers the priests and the warriorsrdquo Sciscenti says
Notably absent was sugar leaving those early cocoa drinks with a bitter taste Only in the late 1500s when cacao beans made their way to Spain did people start adding mild sweeteners By the 1700smdashafter the French and Italians piled on a little more sugarmdashhot chocolate had become a European luxury item lauded for its energy-
boosting and aphrodisiac properties It would take another century until in the mid-1800s inventor Joseph Fry developed the first chocolate bar
Today according to market research firm Mintel the average American eats about 95 pounds of chocolate each yearmdashthe vast majority of it milk chocolate Thatrsquos too bad says Sciscenti because all of that added milk and sugar negates many of the health benefits that come from cocoa
The good news Traditional uses of cocoa have been enjoying a renaissance with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats
ldquoI love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it hasrdquo says registered dietitian and chef Sara Haas ldquoIt makes a great platform for savory recipes and adds interest to dishes (like beef chicken or duck) that are otherwise a little one-noterdquo
SHU
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FOR THE LOVE OF COCOA
GLOSSARY COCOA VS CACAOCACAO BEANS The dried fatty seed of the fruit of the Theobroma cacao tree Some vegans and raw foodists eat them raw for snacks but they are very bitter If you are expecting a ldquochocolaterdquo taste yoursquore in for a surprise
CACAO NIBS Cracked shelled cacao beans usually roasted but sometimes available raw Have a bitter taste like cacao beans None of the inherent cocoa butter has been removed so they are high in good fat
CACAO POWDER Not to be confused with cocoa powder cacao powder is made from grinding down the shelled cacao bean Sometimes raw sometimes roasted Unlike cocoa powder in which the cocoa butter has been removed it is high in fat and has a full-bodied texture
COCOA LIQUOR The paste made from ground roasted shelled and fermented cacao beans This is what is referred to as ldquopercent cacaordquo on food packaging
COCOA BUTTER When cocoa liquor is pressed and the cocoa solids are removed slightly more than half of the remaining product is the cacao fat or cocoa butter It is 100 percent fat and is used in foods and cosmetics
COCOA POWDER What is left after the cocoa butter has been removed from the liquor Cocoa powder is one of the most recognized and used forms of cacao
CHOCOLATE Cocoa liquor plus cocoa butter plus sugar The percentage of cocoa liquor in chocolate determines how ldquodarkrdquo it is (Milk chocolate which also includes milk products typically contains around 10ndash12 percent cocoa liquor White chocolate contains about 20 cocoa butter plus sugar and dairy ingredients Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients)
32 Winter 2016 Live Naturally
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AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings
frac12 cup raw cacao powder or nibs
3 cups water1 teaspoon fresh or dried
minced chili pepper or to taste
1 cinnamon stick crushedPinch of salt1 vanilla bean
1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor
2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm
CREDIT SUPERFOODS FOR LIFE
CACAO BY MATT RUSCIGNO RECIPE
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best
200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)
livenaturallymagazinecom 33
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RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
SHU
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(LE
FT)
GLE
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OT
T P
HO
TO
GR
AP
HY
livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
SHU
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(4
)
Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
bars
DO NOT PRINT THIS SLUG
Fn 798515-BB-CPN
Trim amp Live Size 3625 x 225rdquo
Layout 12315Rev Approved
Products
FontsHelvetica Palma
ColorsCMYK
DISCOVER THE SAVINGS Download the Ralphs app to collect
coupons weekly ads and rewards directly to your Shoppers Card and tie the
savings to your personal shopping list
DOWNLOAD THE APP TODAY
SHU
TT
ER
STO
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40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
de
8110
1001
7077
0000
1231
0014
0100
SYM
BOL
HEI
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8576
NBA
R 0
010
4 B
WA
-00
010
0000
12 B
uy 4
+ ge
t $1
off
517
077
1001
32
0017
077-
0000
12
SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS
SHU
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(6
)
Food Combos for Healthier SkinTRY ONE OR ALL OF THESE THREE FOOD PAIRINGS BY KELLEE KATAGI
EXPERTSmdashALONG WITH MANY AN ACNE-RIDDEN teenagermdashhave long known that the health of your skin has a lot to do with what you eat (or donrsquot eat) What hasnrsquot always been clear is that many nutrients are more potent for skin quality
when combined or balanced with other key nutrients Wersquove used insight from Oregon State Universityrsquos Linus Pauling Institute a nutrition-research heavyweight to develop three synergistic food pairings that deliver powerful benefits for robust beautiful skin
KALE SALAD TOPPED WITH SUNFLOWER SEEDS
NUTRIENT PAIRING Vitamins C and E
WHAT YOU GET 1 cup of chopped kale
contains 107 percent of a womanrsquos daily
vitamin C requirements (89 percent of a
manrsquos) 1 ounce of sunflower seeds (a little
more than a frac14 cup) provides nearly half the
daily requirement of vitamin E
WHY IT MATTERS Vitamins C and E are
both antioxidants that protect skin against the
damaging effects of oxygen and light and
help prevent dry skin C also helps synthesize
collagen which sustains skin structure and
helps replace dead skin cells Often E gets
oxidized and needs help to restore itself says
Linus Pauling research associate Alexander
Michels He contends that C is perfectly
suited for the job which makes the nutrients
more effective when eaten together
PREP TIP Sprinkle the seeds liberally on your
salad for maximum effect
STRAWBERRY-ALMOND MILK SMOOTHIE
NUTRIENT PAIRING Vitamins C and E
WHAT YOU GET 1 cup of pureed strawberries
delivers about 180 percent of a womanrsquos daily
requirement of vitamin C (150 percent for a
man) 1 cup of almond milk contains nearly
half your vitamin E requirements
WHY IT MATTERS Studies reveal that 40
percent of US adults donrsquot meet daily vitamin
C needs and a whopping 90-plus percent
donrsquot get enough E Thatrsquos partly because
the synthesized form of E found in many
supplements doesnrsquot contribute to vitamin E
levels in the body (the same doesnrsquot hold true
for other vitamins)
PREP TIP Blend 2 cups of almond milk 1 cup
of frozen strawberries a frozen banana and
a few drops of vanilla extract add sweetener
to taste
WALNUT-ENCRUSTED SALMON
NUTRIENT PAIRING Omega-6 and omega-3
fatty acids plus vitamin D
WHAT YOU GET A 3-ounce salmon fillet
offers roughly 200 percent of your daily
D along with 2000ndash3000 milligrams of
essential fatty acids walnuts contain high
levels of both omega-6 and omega-3 fatty
acids
WHY IT MATTERS A good balance of
omega-6 and omega-3 fatty acids can keep
skin moist and supple as well as aid skinrsquos
immune and inflammatory responses Vitamin
D may help skin develop and mature Michels
says and eating D along with fat ramps up
your bodyrsquos ability to absorb it
PREP TIP Preheat oven to 375deg Mix 1
tablespoon honey 1 tablespoon Dijon
mustard and salt and pepper to taste Brush
mixture over four 6-ounce salmon fillets
Then press top of fillets into a plate covered
with 12 cup of finely chopped raw walnuts
coating evenly Bake for 10ndash12 minutes in a
greased baking dish
+ + +
12 Winter 2016 Live Naturally
The Sunshine VitaminHOW TO GET ENOUGH VITAMIN DmdashSUN OR NO SUN
THE FACTS ARE SIMPLE We need vitamin D This health hero wards off both minor and major diseases like cancer and diabetes by strengthening your immune system It also keeps bones and teeth strong by enabling calcium absorption and regulates blood pressure The sun is our primary source of D but studies show that even in sunny months a majority of Americans likely arenrsquot
getting recommended levels (a minimum of 600 IU daily for most people) Food sources are scarce so you have to be strategic to get enough Here are your best bets from three different foods If you have an aversion to these consider taking a D3 or cod liver oil supplement Check with the nutrition expert in your local store for suggestions
Fish Fatty fish especially
swordfish and
salmon is by far the
best food source for
vitamin D 3 ounces
of swordfish delivers
about 560 IU nearly
your full daily D
quota The same portion of sockeye salmon
contains about 450 IU with canned tuna
coming in at 150 IU Vitamin D gets stored in
your bodyrsquos fat so you donrsquot have to eat fish
daily aim for about 6 ounces two or three
times per week
Fortified dairy
In the 1930s
US milk
manufacturers
began adding
vitamin D to milk
to reduce the
occurrence of
rickets a bone
disease It worked and fortification is
common to this day with 1 cup of fortified
milk providing about one-fifth of your daily
needs Opt for full-fat dairy D is
fat soluble so the fat greatly improves
vitamin absorption
Mushrooms
Who knew that
mushrooms and
humans had
something in
common We both
manufacture vitamin
D when wersquore in
the sun If you can
find a way to expose mushrooms to midday
sunlightmdasheven winter sun is adequate studies
showmdashfor one to six hours their vitamin D
levels can shoot up to 25ndash100 percent of your
daily needs per cup (depending on mushroom
species and length of time in the sun) mdashKK
䄀瘀愀椀氀愀戀氀攀 椀渀 猀攀氀攀挀琀 猀琀漀爀攀猀
洀漀爀攀 瀀爀漀琀攀椀渀 琀栀愀渀 猀甀最愀爀 瀀攀爀 挀甀瀀
䘀漀爀 洀漀爀攀 椀渀昀漀爀洀愀琀椀漀渀 愀渀搀 爀攀挀椀瀀攀猀Ⰰ
瘀椀猀椀琀 猀椀最最椀猀搀愀椀爀礀挀漀洀
14 Winter 2016 Live Naturally
SIMPLE TRUTHSbegin
SHU
TT
ER
STO
CK
Beets can lower your blood pressure thanks to naturally occurring nitrates that your body converts into the nitric oxide needed to enhance blood flow
Donrsquot discard the greens Beet greens are full of iron which helps your body produce oxygen-carrying red blood cells Rinse and chop the greens and then flash-sauteacute them in coconut oil with minced garlic
Beets can be eaten raw Brighten up a salad by shredding beets and tossing them with sunflower seeds avocado and greens A simple balsamic vinaigrette is this dishrsquos best complement
Planning a cleanse Put beets on the menu These root vegetables help purify your blood while acting as a tonic for your liver
Get the most nutritional value out of beets by leaving the skins on Just be sure to scrub them well
Easy Beet-Coconut SoupServes 6
frac14 yellow onion diced
2 cloves garlic finely chopped
2 tablespoons coconut oil
4 large beets diced
3ndash4 cups vegetable stock
1ndash2 (15-ounce) cans coconut milk
Fresh herbs like dill basil or parsley for garnish
In a saucepan sauteacute garlic and onion until translucent Add beets and sauteacute for about 7 minutes then add enough vegetable stock to cover beets Simmer covered until beets are soft Cool the mixture slightly then puree in a blender or food processor Return puree to low heat add coconut milk and stir until blended and warmed Garnish with herbs
Recipe and some nutritional facts provided by Sue Van Raes a licensed
holistic nutritionist
Meet the BeetYOUrsquoLL BE GLAD YOU MADE THE ACQUAINTANCE OF THIS NUTRIENT-RICH TREASURE BY BLAIR YOUNG
enjoylifefoodscomtothefullest
Find us in the
Gluten-Free aisle
with our whole family of free-from products - from soft baked cookies to oh-so-satisfying chewy bars Every product
is free-from the top 8 allergens so all you have to worry about is grabbing the last Snickerdoodle before your son gets to it
Enjoy your moment to the fullest
Free-Fromwheat dairy peanuts tree nuts egg soyfish amp shellfish
PRODUCT VARIETY VARIES BY STORE
yourARMINGwithDESK DRAWER
Snacks
3 orsquoclock CravingCrispy Crunchyfor
a
gluten-freeSolution to that
SNACK SMARTbegin
As the first meal of the day breakfast provides you with nutrients that lead to better concentration and more energy so
you can perform your best Itrsquos a must for kids too A research review in Frontiers in Human Neuroscience found strong evidence that regular
breakfasts improved both behavior and academic performance in schoolchildren
Raise the Breakfast BarDONrsquoT HAVE TIME TO SIT DOWN FOR BREAKFAST GRAB A BAR AND GO BY REBECCA HEATON
GETTING READY IN THE MORNING isnrsquot always easy particularly if yoursquore also trying to get family members out the door to work or school If you have to eat on the go put a fast and healthy spin on breakfast with these tasty portable bar options
KASHI TRAIL MIX CHEWY GRANOLA BARIn Japanese kashi means
ldquoenergyrdquo And thatrsquos what
you get from this tasty
granola bar Each bar
serves up 11 grams of
whole grains and has a
nice crunchy yet chewy
texture thanks to a
blend of energy-inducing
roasted whole almonds
sunflower seeds sun-dried
cranberries and raisins
NUTRITION DEETS
Calories 140
Fiber 4 grams
Protein 6 grams
Sugars 6 grams
LARABAR BANANA BREAD BARWith three ingredientsmdash
bananas dates and
almondsmdashit doesnrsquot get
more simple and pure
than this Along with being
gluten-free soy-free
dairy-free kosher and
vegan this bar delivers 20
percent of your daily fiber
and 12 percent of your
daily potassium needs A
nutritious take on morning
banana ldquobreadrdquo for sure
NUTRITION DEETS
Calories 230
Fiber 5 grams
Protein 6 grams
Sugars 20 grams
16 Winter 2016 Live Naturally
CLIF CRUNCHY PEANUT BUTTER BARLoaded with organic oats
and peanut butter plus
11 vitamins and minerals
this bar is full of energy
and goodness Numbers
we approve 22 percent
of your protein RDA 20
percent of your daily
calcium plus healthy
doses of essential minerals
like phosphorous (25
percent) and magnesium
(25 percent) And it tastes
great too
NUTRITION DEETS
Calories 260
Fiber 4 grams
Protein 11 grams
Sugars 20 grams
BALANCE BAR YOGURT HONEY PEANUT When you need protein
reach for this honey and
peanut bar dressed in
creamy yogurt It provides
30 percent of your daily
protein needs to keep
you fueled and energized
throughout the morning
Itrsquos also an excellent
source of healthy
antioxidants including
vitamins A C and E Best
of all It tastes like peanut
butter fudge
NUTRITION DEETS
Calories 200
Fiber 1 gram
Protein 15 grams
Sugars 18 grams
CASCADIAN FARM ORGANIC CHOCOLATE CHIP CHEWY GRANOLA BARKnown for its array
of healthy morning
cereals Cascadian
Farm has taken some
of its best ingredients
and formed them into
a delicious chewy
granola bar USDA-
certified organic this
bar has 8 grams of
whole grains plus
semisweet chocolate
chips to satisfy your
morning sweet tooth
NUTRITION DEETS
Calories 140
Fiber 1 gram
Protein 2 grams
Sugars 9 grams
LIVE KINDTM
healthy habits start here
KINDreg is a registered trademark of KIND Management Inc
DATE 93015 CLIENT POT TRIM SIZE 8 x 105 APPROVAL INITIALDATETIME APPROVAL INITIALDATETIME
FILE NAME POT150331 PURPLE POTATO AD PREPARED BY Jake LIVE SIZE -25 all 1 ART DIRECTOR 4 PROD MGR
PUBISSUE Kroger Retail DEC INTERNAL ROUND R1 BLEED SIZE +25 2 COPYWRITER 5 PROJ MGR
FILE TYPE INDD CC 2015 CLIENT ROUND R1 LASER SCALE 100 3 COPYEDITOR 6 ACCOUNT MGR
NOTES
of the world
e 9 B E HO L D
of the world
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e Irish ied em
e Irish ied em
boiled em em em
9B E HO L D
copy 2
015
Un
ited
Sta
tes
Po
tato
Bo
ard
A
ll ri
gh
ts r
ese
rved
copy
20
15 U
nit
ed
Sta
tes
Po
tato
Bo
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A
ll ri
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ese
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Get potatoes in the produce department to make Rainbow Potato Pancakes and thousands of other incredible dishesand thousands of other incredible dishes
AA
RO
N C
OLU
SSI
ST
YLE
ER
IC L
ESK
OV
AR
eatHot Potato
WHETHER YOU LIKE rsquoEM MASHED BAKED BOILED ROASTED OR GRILLED THESE POPULAR VERSATILE
VEGETABLES ARE SURPRISINGLY PACKED WITH POWER AND NUTRITION
RUSSETSMost widely used in the United States brown-skinned russets have a mild earthy flavor with a bit of sweetness A favorite use is baking resulting in a light fluffy center surrounded by a crispy roasted skin Russets are also good for mashed potatoes and pan-fried potatoes
WHITESMashing is a common use for these subtly sweet creamy all-purpose potatoes Their skin is so delicate you donrsquot even need to peel them even when mashing Also try grilling whites (whole or thickly sliced) to bring out a more full-bodied flavor or use them in soups or stews as they hold their shape well when tender
PURPLESBLUESWith a rich vibrant color and distinctively nutty taste cooked purples and blues are a great fit for potato salads as well as green salads Their moist firm flesh retains its shape and ranges from purple to lavender to almost white Theyrsquore delicious roasted but microwaving best preserves their color
REDSBecause their texture stays firm throughout the cooking process reds do well in soups and stews Keep the skin onmdashno need to peel themmdashto add color to any dish Slightly sweet with a smooth creamy always-tender texture reds are ideal for potato salads or creamy mashed potatoes
YELLOWSGrilling is a favorite use for yellows because it brings out their sweet caramelized flavor Plus the crispy golden skin enhances the dense buttery texture of the flesh This smooth texture also lends itself well to lighter versions of baked or roasted potatoes
livenaturallymagazinecom 19
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Potato Power THIS SEEMINGLY HUMBLE SOMETIMES MALIGNED VEGETABLE IS REALLY A SUPERFOOD IN DISGUISE
DISH IT UP
The Good Stuff in SpudsOne medium-sized potato (53 ounces with skin) contains
Vitamin C A whopping 45 percent of your daily value helps prevent cellular damage aids iron absorption and may help support the bodyrsquos immune system
Potassium More than any vegetable or fruit (10 percent of your daily needs) including bananas sweet potatoes and broccoli encourages normal heart rhythm fluid balance and muscle and nerve function
Fiber 8 percent of your daily requirements (with the potato skin) improves digestion cholesterol and blood sugar levels
Vitamin B6 10 percent of your daily value necessary for carbohydrate and protein metabolism
+ Just 110 calories and no fat
Causa Morada
Heirloom Potato Salad with Roasted Shallot Vinaigrette
Baked Potato Doughnuts amp Apple Compote
SHOPPING FOR TATERSWhen buying potatoes look for clean smooth and firm-textured
spuds with no cuts bruises or discoloration See green on the
skin This is buildup of a chemical called solanine a natural reaction to the potato being exposed to too
much light Solanine produces a bitter taste and if eaten in large
quantity can cause illness So cut away any green portions before
cooking and eating
20 Winter 2016 Live Naturally
Gnocchi amp Spicy Marinara Sauce
Potato facts and tips courtesy of the United States Potato Board Learn more about these super tubers at potatogoodnesscom
STEP 1 After kneading gnocchi dough and cutting into smaller pieces flour a fork and place a piece of dough on fork
HOW TO FORM A PERFECT GNOCCHI
STEP 2 Press gnocchi dough down on fork tines with your thumb
STEP 3 Roll piece of dough down the fork to make ridges Voilagrave yoursquove created a perfect gnocchi
Repeat with all pieces
TURN THE PAGE FOR
THE FULL RECIPE
PETITES AND FINGERLINGS
These bite-sized spuds are smaller versions of their full-
sized cousins and come in a wide range of skin and flesh colors
The difference Because of their smaller size their flavors are more
concentrated and they cook more quickly Both petites and fingerlings are excellent when
roasted or in potato salads
TO PEEL OR NOT TO PEEL
While the skin contains about half of the potatorsquos dietary
fiber the majority of nutrients are found within the potato
itself If peeling use a vegetable peeler or sharp paring knife and
keep the peeling very thin to preserve nutrients that are found
close to the skin Yoursquoll get the most nutrients however when potatoes are cooked and eaten
with the skin on
livenaturallymagazinecom 21
eat DISH IT UP
Heirloom Potato Salad with Roasted Shallot Vinaigrette By Jasmine Smith
With a rainbow of potato types this is a colorful side dish Serves 4
1frac12 pounds petite red white and purple potatoes washed unpeeled and quartered
3 garlic cloves mincedfrac34 cup canola oil plus 2 tablespoons divided 2 shallots unpeeled frac14 cup red wine vinegar2 tablespoons honey2 tablespoons chives mincedSalt and pepper to taste
1 Preheat oven to 400deg Mix potatoes garlic and frac14 cup of canola oil Spread on a baking sheet Bake until potatoes are tender enough to pierce with a fork about 30 minutes
2 Meanwhile drizzle 2 tablespoons canola oil on shallots and wrap in aluminum foil Bake 15 minutes until tender Once cooked peel shallots combine with vinegar and honey in a blender blend to a liquid consistency Slowly pour remaining frac12 cup oil into blender on low speed until completely emulsified
3 Toss potatoes in the shallot vinaigrette with chives salt and pepper
Causa Morada By Jorge de la Torre
This Peruvian layered potato and chicken dish adds sky-blue creativity to your menu Serves 6
2 pounds purple potatoesFine sea saltfrac12 cup olive oilfrac14 cup lime juice freshly squeezed2 boneless skinless chicken breasts1 yellow onion whole1 carrot whole1 tablespoon chopped mint leavesfrac34 cup Greek yogurtfrac14 cup jalapenos finely choppedfrac12 cup celery minced frac12 cup red onion mincedBlack pepper to taste1frac12 cups semi-ripe avocados thinly sliced6 kalamata olives pitted
1 Place potatoes in a large saucepan Cover with cold salted water and bring to a boil Reduce heat and simmer until tender about 20 minutes Let cool
2 Peel potatoes and mash very finely in a large bowl Knead lightly with gloved hands (to avoid getting blue color on skin) slowly drizzling in olive oil until potatoes reach a doughlike consistency Add lime juice and season with salt Refrigerate about 2 hours
3 Put chicken onion carrot and mint into a large saucepan add just enough water to cover bring to a slow boil Cook until chicken is fork-tender about 20 minutes
4 Toss or compost whole onion carrot and mint Transfer chicken to a medium bowl Once cool shred chicken with fingers or a fork Mix in yogurt jalapenos celery and red onion Season to taste with salt and pepper Refrigerate until cold about 1 hour
5 Oil a 2-quart casserole Spoon half of the potato mixture into the casserole followed by chicken mixture and then remaining potato mixture Refrigerate until firm about 2 hours
6 Put a dollop of avocado dressing (recipe below) on each plate Slice and serve on dressing garnish with avocados and olives
CREAMY AVOCADO DRESSING1 ripe avocado3 tablespoons Greek yogurtSalt and pepper to taste
Mash all ingredients until smooth
Gnocchi amp Spicy Marinara Sauce By Michael Brooks
Who knew it was this easymdashand funmdashto make your own gnocchi Serves 4
GNOCCHI 3 large russet potatoes 1 tablespoon kosher saltGround black pepper to taste1 egg yolk beaten1 cup unbleached flour
1 Bake potatoes at 350deg for 45 minutes or until fork-tender Let potatoes cool peel them and then mash them in a medium-sized bowl
2 Gather 2 cups of mashed potatoes and form a well in the center Stir salt and black pepper into beaten yolk and pour into well
3 With both hands work mashed potato and egg together then gradually add flour until it turns into a dough Do not overknead
4 Dust a large cutting board or clean counter with flour Cut dough into six equal parts and roll into frac12- to frac34-inch thick ropes Slice ropes at frac12- to frac34-inch intervals
5 Flour a fork and press gnocchi along tines with thumb roll down to make ridges
6 Add gnocchi to boiling salted water cook until they float to the top 1ndash3 minutes
SAUCE3 tablespoons olive oil2 medium shallots minced4 garlic cloves minced2 roasted jalapeno peppers minced1 (28-ounce) can whole peeled tomatoes6 basil leaves thinly sliced1 teaspoon kosher saltfrac14 teaspoon black pepperParmesan cheese grated for garnish
1 Heat oil over medium-high heat in medium saucepan Add shallots and sauteacute until translucent add garlic and sauteacute 2 minutes
2 Add minced jalapeno and tomatoes and crush with a masher while in pan
3 Bring to a boil then lower to simmer for 15ndash20 minutes stirring every few minutes
4 Remove from heat Stir in basil and gnocchi Season with salt and pepper Top with parmesan if desired
To roast jalapenos Hold jalapeno with tongs over a gas burner flame until skin is blackened Or roast for 45 minutes at 350deg Let peppers sit 15 minutes then peel skin de-seed and mince
Baked Potato Doughnuts amp Apple Compote By Nicole Sandor
Potatoes are the stealth ingredient in this moist delicious doughnut Yields 12 doughnuts
DOUGHNUTS2 russet potatoesfrac12 teaspoon kosher salt1 cup all-purpose flour plus more for dusting1 cup whole-wheat flour1 teaspoon baking powderfrac14 teaspoon baking sodafrac12 teaspoon nutmeg1 teaspoon cinnamonfrac12 cup brown sugar3 tablespoons sugarfrac12 cup sour cream1 egg
1 Preheat oven to 350deg Line a baking sheet with parchment paper
2 In a medium pot boil potatoes with skins until fork-tender Drain excess water peel skins Mash the potatoes and let cool
3 In a medium bowl whisk together salt flours baking powder baking soda and spices
4 In a large bowl combine mashed potato sugars sour cream and egg
5 Add dry ingredients to potato mixture and beat until just incorporated Dough will be sticky Let dough rest for 10 minutes
6 Dust counter with all-purpose flour roll out dough to frac12-inch thickness Using a 3-inch circular cookie cutter punch holes from dough and line them up on parchment-lined baking sheet Take a 1-inch circular cookie cutter and punch holes in the dough center
7 Bake 12ndash13 minutes until donuts start to turn golden brown Remove from pan and cool on a rack Prepare topping
APPLE COMPOTE 2 tablespoons unsalted butter1 tablespoon brown sugar2 tablespoons agave nectar or honey2 cups apple juice1 apple diced in frac14-inch pieces1 tablespoon all-purpose flourWater as needed
1 In a small sauteacute pan melt butter and then add sugar creating a paste Add agave stir then add juice and apple Simmer 5 minutes
2 In a small bowl add water to flour a little at a time creating a slurry to prevent clumping
3 Slowly stir slurry into hot liquid cook until thickened Top doughnuts with compote
Optimum Wellness is excited to partner with Johnson amp Wales University Jorge de la Torre dean of culinary education at the Denver campus and a few of his star students developed these recipes Known as a recognized leader in culinary education JWU is changing the way the world eats For more information visit jwuedudenver
22 Winter 2016 Live Naturally
INT_129754_75265_Vans_Wellness_RESIZE_B_M_Ralphs_OLpdf 1 121415 1146 AM
reg trade copy 2015 Kashi Companytrade
Product selection varies by store
Italyrsquos never tasted so good
Briannascomcopy 2015 Del Sol Food Co Inc All rights reserved
OFF11$ any one (1) bottle of
Consumer Coupon void if transferred to any group fi rm or person prior to store redemption Coupon valid for items indicated any other use constitutes fraud may not be combined with any other offer One coupon per purchase of product(s) indicated Retailer This coupon will be redeemed for the face value plus 8cent handling provided terms of this offer have been complied with by the retailer and the consumer Any sales tax must be paid by the consumer Send to Del Sol Food Company Inmar dept 27271 1 Fawcett Dr Del Rio TX 78840 Cash Value 001cent Offer limited to one coupon per purchase of product(s) indicated Unauthorized reproduction prohibited Good only in the USA copy 2016 Del Sol Food Company Inc
EXPIRES041516
MANUFACTURERrsquoSCOUPON
Ingredients1 large homegrown tomato1 large avocado3-4 green onions chopped4 crispy bacon slices crumbled14 cup of sliced black olives14 cup of feta cheese (or cheese of your choice) BRIANNAS Italian Vinaigrette Dressing
Directions1 Slice tomato and arrange on a
plate in the shape of a star2 Slice avocado and place on top of
tomato slices3 Sprinkle onions olives and bacon
on top along with the cheese4 Drizzle desired amount of
BRIANNAS Italian Vinaigrette dressing on salad
5 Chill for 15 minutes - ENJOYServes 2
Italian Star SaladTry ThisTonight
69-0269-2015 Briannas Kroger live naturally-03Bindd 1 12415 605 PM
1 scoop Vega Protein amp Greens Vanilla
frac14 ndash frac12 cup unsweetened almond milk
1 cup frozen strawberries
frac12 frozen banana
2 Tbsp lemon juice
Blend an extra thick smoothie pour into bowl top with granola and fruit Enjoy with a spoon
Strawberry LemonSmoothie Bowl
ON ANY SMALL TUB OF VEGA PROTEIN amp GREENS
SAVE $5To Retailer Vega will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Vega Mandlik amp Rhodes PO Box 490 Dept 1215 Tecate CA 91980
To Consumer Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Coupon valid in-store only Only one coupon may be used on one tub per purchase One time use only Available in Ralphrsquos stores where Vega is sold Offer valid until 043016 ContactInquire within
MANUFACTURERrsquoS COUPON EXPIRES APRIL 30 2016
Eatmdashdonrsquot drinkmdashyour morning smoothie
DigiCodetrade Data FileACCOUNT 87272 MANDLIK RHODES INFORMATION SYSTEMS INCORDERED BY NICK ZAMUDIOPO NUMBER VEG 95554INVOICE NO 1508850( EPS via EMAIL )
Created on 12-1-15 at 151406by
SYMBOLOGY INCMaple Grove Minnesota 55369
763-315-8080
NOTICE This DigiCodetrade file is considered original artwork It must be inspected and approvedby the purchaser Use of this file confirms acceptance Any modification of this file through scalingor distortion is prohibited See back of the Symbology invoice for Limitation of Warranty
Encode 8110308387660009555435001100003160430SYMBOL HEIGHT 08576 NBAR 00104 BWA -0002095554 $5 off 1 any Vega Protein amp Greens tu
083876600-095554
livenaturallymagazinecom 25
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BUY IT AMYrsquoS INDIAN DAL CURRIED LENTIL In Indian cuisine dal means lentils peas or beans In Amyrsquos dal yoursquoll find all three mung dal beans organic black mung lentils green lentils and split yellow peas all in a mild curry base
MAKE IT BUY IT
Souped UpWHEN THE TEMPERATURES DIP THERE IS NOTHING MORE COMFORTING THAN A WARM BOWL OF SOUP WHETHER FROM YOUR OWN KITCHEN OR PREMADE SPOONFUL BY SPOONFUL THESE HEARTY HEALTHY OPTIONS WILL TAKE THE CHILL OFF AND FILL YOUR BELLY TOO BY KIMBERLY LORD STEWART
Chicken Tikka Masala SoupMAKE IT We dare you not to say ldquoMmmmmrdquo after your first bite of this take on an Indian favorite Serve with whole-grain naan or flatbread Serves 6ndash8
DIRECTIONS1 Heat oil over low heat in a large soup pot Add
onions and peppers sauteacute 15ndash20 minutes until soft2 Turn up heat to medium add garam masala
and sauteacute for 2 minutes Add garlic and ginger Stir and sauteacute for 1 minute Add sweet potatoes tomatoes and half of the chicken stock Fill tomato can halfway with water swish to remove tomato clinging to the can and add to the pot
3 Bring to a simmer and cook on low for 30 minutes until sweet potatoes are soft
4 Add tikka masala sauce garbanzos remaining chicken stock cauliflower and roasted chicken Bring back to a simmer and cook for 10 minutes until cauliflower is cooked Season with salt and pepper serve with a dollop of yogurt for each bowl
INGREDIENTS2 tablespoons canola oil 1 onion diced1 red pepper cored and
cubed2 teaspoons garam masala
spice blend2 cloves garlic minced1-inch knob fresh ginger
peeled and minced1 garnet sweet potato
peeled and cubed1 yellow sweet potato
peeled and cubed1 (28-ounce) can crushed
tomatoes32 ounces chicken stock
divided1 (16-ounce) jar tikka
masala sauce (try Kroger Private Selection)
1 (15-ounce) can garbanzo beans drained
frac12 small cauliflower stems removed cut into small florets
frac12 roasted chicken meat pulled off the bone
Salt and pepper as desiredGreek yogurt for garnish
Artichoke Leek and Potato Soup with Crispy ProsciuttoMAKE IT This no-cream leek and potato soup will please all palates Serve with a crusty whole-grain baguette and a salad to complete the meal Serves 6
INGREDIENTS3 large leeks2 tablespoons canola oil2 celery stalks1 (14-ounce) water-packed canned
artichoke hearts drained and chopped2 cloves garlic peeled1 teaspoon dried thyme6 large red potatoes washed and cut into
quarters8 cups vegetable brothSalt and pepper to taste 3 ounces prosciutto (optional)
DIRECTIONS1 Fill a large bowl with warm water Slice hairy ends off
the leeks and thinly slice the root stopping at the dark-green tops Place leeks in the warm water let sit for 10 minutes stirring occasionally to loosen any dirt Drain and rinse twice
2 Heat oil over low heat in a large soup pot Add drained leeks and celery sauteacute for 20 minutes until soft Add drained artichokes garlic and thyme Raise heat to medium and sauteacute for 2ndash3 minutes Add potatoes and broth bring to a soft boil and cook until potatoes are soft
3 Remove soup from heat and let sit for 15 minutes to cool Puree soup in batches in a blender or food processor until smooth Return pureed vegetables to the pot season with salt and pepper
4 For optional garnish place prosciutto on a parchment-lined baking sheet Place in a 375deg oven for about 5 minutes until crisp Serve on top of each bowl of soup
BUY IT IMAGINE ORGANIC CREAMY POTATO LEEK SOUPThis potato and leek soup is light and creamy with leeks onions potatoes and roasted garlic A blend of organic spices add an extra touch of flavor
eat MAKE IT BUY IT
26 Winter 2016 Live Naturally
BUY IT PACIFIC VEGETABLE LENTIL amp ROASTED RED PEPPER SOUPA combination of tender lentils fire-roasted peppers ripe tomatoes and black beans make this a hearty delicious soup loaded with fiber and protein
Cashew Butternut Squash Soup with Spiced MarshmallowsMAKE IT Warm baking spices give this otherwise traditional winter soup an added blanket of warmth The marshmallow garnish is optional but itrsquos a fun way to get your kids to eat their vegetables Serves 4ndash6
INGREDIENTS3 tablespoons extra-virgin
olive oil1 onion chopped1 carrot chopped1 celery stalk diced1 large shallot diced1 Honeycrisp apple peeled
cored and choppedfrac14 teaspoon ground cuminfrac14 teaspoon ground ginger1frasl8 teaspoon ground nutmeg1 medium butternut squash
peeled and cubed
frac12 cup raw cashews32 ounces vegetable stockfrac34 cup light canned coconut
milk6 large marshmallows one
per person cut in half to make two flat disks sprinkle each cut side with a light dusting of cayenne or cinnamon (optional)
DIRECTIONS1 Add olive oil to large soup pot on
medium heat Add onion carrot celery shallot and apple Sauteacute until golden brown about 10 minutes
2 Add cumin ginger and nutmeg Sauteacute for 3 minutes
3 Add squash cashews and stock Bring to a low boil and simmer until squash is soft
4 Let soup cool for about 30 minutes (or refrigerate)
5 Transfer soup in batches to a blender Puree each batch until smooth and return to pot Add coconut milk to thin out soup Reheat
6 Place spiced marshmallows in the bottom of each bowl and pour in the soup The heat will melt the marshmallows as they float to the top
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livenaturallymagazinecom 27
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5)
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eat
Salad in Winter JUST BECAUSE THE WEATHER IS COLD IS NO REASON TO LET YOUR SALAD RECIPES HIBERNATE BY KIMBERLY LORD STEWART
HEALTHY KITCHEN
Grilled Mediterranean Caesar with Capers and Sun-Dried Tomatoes Pair this eggless Caesar salad with grilled salmon or steak and yoursquoll have an elegant meal in less than 30 minutes No yolk Serves 4
2 organic whole romaine hearts cut lengthwise
2 pounds salmon or flank steak
4 tablespoons capers16 sun-dried tomatoes (oil-
packed) drained and thinly sliced
sup1frasl₈ red onion thinly sliced 1 lemon cut into quarters
DRESSING1 garlic clove crushed1 tablespoon lemon juicesup1frasl₃ cup plain 2 Greek yogurt1 teaspoon Dijon mustard1 teaspoon Worcestershire
sauce1 tablespoon white wine
vinegar frac12 cup grated Parmesan
cheese divided frac14ndashfrac12 cup extra-virgin olive
oilSalt and pepper to taste
1 Prepare dressing Place garlic lemon juice yogurt mustard Worcestershire sauce and white wine vinegar in a blender or small food processor Process until smooth Add half the cheese and pulse until mixed in Start with frac14 cup olive oil and puree until smooth Add more if necessary to thin out dressing Season with salt and pepper to taste
2 Brush cut lettuce halves and fish or steak on both sides with dressing
3 Grill salmon or steak on an outside grill or in a hot skillet on your stovetop to desired internal temperature During the last 2 minutes of grilling place the lettuce cut side down on the grill or in another skillet grill until lightly browned
4 Place lettuce on a plate grilled side up Garnish with capers sun-dried tomatoes and red onion Serve with the meat or fish Drizzle both with the remaining dressing Serve with extra lemon
Thai Glass Noodle and Edamame SaladThese noodles go by different namesmdashglass vermicelli rice cellophane or rice stick noodles No matter the name rice noodles are a fun way to get kids to eat their vegetables Serves 4
2 cups frozen shelled edamame1 (8-ounce) package glass rice noodles2 cups finely shredded purple cabbage1 tablespoon sesame oil1 cup sugar peas or snow peas sliced1 cup shredded carrots1 red pepper thinly sliced13 cucumber cut in half down the middle
sliced into moons2 green onions thinly sliced frac12 bunch cilantro chopped12 cup roasted peanuts chopped2 cups cooked chicken breast shredded
DRESSING2 tablespoons sweet chili sauce 2 tablespoons rice vinegar1 lime juiced2 tablespoons soy saucefrac12 teaspoon ground ginger 4 tablespoons peanut butterWater Sriracha sauce to taste
1 Bring a large pot of water to a boil Add the edamame and stir When the water returns to a boil add the noodles Remove from the heat and let sit for 6 minutes Add cabbage to noodles and hot water to soften Stir and let sit for 2 minutes Immediately drain in a colander and pat dry with a towel
2 Place in a serving bowl and add sesame oil Toss lightly to coat the noodles and vegetables
3 Add remaining vegetables cilantro peanuts and chicken
4 Whisk dressing ingredients If too thick add a little water to thin it out Season with Sriracha sauce as desired
5 Dress salad and stir gently to coat well
Greens are good but think about adding more color to your plate with red leaf
lettuce red radicchio and shredded purple
cabbage
28 Winter 2016 Live Naturally
Roasted Root Vegetables with Arugula Oven-roasting brings out the sweetness in winter vegetables Any winter vegetables will do so experiment with your favorites Try to cut all of the vegetables the same size so they cook evenly Serves 4
1 parsnip peeled cut lengthwise into quarters and again in 2-inch bars
2 carrots peeled cut like the parsnip 1 sweet potato peeled cut into 2-inch
pieces1 onion peeled cut into eighths 1 bunch small beets (any color) peeled
cut into eighths 2 apples peeled cut into eighths sup1frasl₃ cup extra-virgin olive oil2 teaspoons dried thymeKosher salt and pepper to taste4ndash5 cups arugula 3 ounces strong blue cheese
DRESSINGfrac14 cup apple cider vinegarfrac34 cup extra-virgin olive oil 2 tablespoons maple syrup sup1frasl₈ teaspoon dried mustard (or frac12
teaspoon Dijon mustard) Salt and pepper to taste
1 Preheat oven to 425deg Line a large baking sheet with parchment paper Place vegetables and apples in a single layer on baking sheet Drizzle with oil and season with thyme Stir to coat well Season with salt and pepper
2 Bake for 30ndash40 minutes until vegetables are tender
3 Remove from oven and transfer to a cool baking sheet Refrigerate to bring to room temperature (about 15 minutes)
4 Whisk dressing ingredients together 5 Divide arugula on salad plates Top
with roasted vegetables and blue cheese Spoon dressing over salad and serve
Pink Shrimp and Citrus Medallion SaladAfter one bite of this seaside main-dish salad yoursquoll forget itrsquos winter Serves 4
1 large head butter lettuce washed dried torn into bite-size pieces
2 bunches baby bok choy washed torn into bite-size pieces
4 fresh mint sprigs divided 5 fresh dill stems divided2 naval or blood oranges2 pink grapefruitssup1frasl₃ English cucumber thinly sliced1 ripe avocado pitted peeled cut
into 8 segments1frac12 pounds cooked peeled shrimp
DRESSINGfrac12 cup avocado oil1 lemon juiced1 tablespoon white wine vinegar2 teaspoons agaveSalt and pepper to taste
1 Gently toss lettuce and bok choy in a bowl Set aside
2 Remove mint leaves from the stems Sprinkle half on the salad Chop the rest and set aside Chop the dill leaves put half on the salad Set the rest aside
3 Cut away the peel and white pith from the oranges and grapefruits Cut out the segments set aside Reserve the orange and grapefruit membrane insides
4 Squeeze the juice from what is left of the orange and grapefruit insides into a small bowl Add avocado oil lemon juice vinegar agave and reserved mint and dill Whisk and season with salt and pepper
5 Retoss the salad and place greens on dinner plates Top each with cucumbers avocado citrus segments and shrimp Dress and serve
Remember oil and water donrsquot mix
Lettuce greens need to be dried well so the dressing wonrsquot
slide off
livenaturallymagazinecom 29
B y now yoursquove seen the headlines Cocoa is good for you
Deep within that scrumptious chocolate bar or frothing cup of hot cocoa rest power-ful bioactive compounds called flavanols
(also present in berries tea and wine) linked to everything from preventing heart attacks and dementia to stabilizing blood sugar and boosting sports perfor-mance But before you sink your teeth into another candy bar consider this To get enough cocoa flavanols (600 to 750 mg daily) to prompt such probable health benefits yoursquod have to eat as much as 1000 calories of dark chocolate or many thousands of calories of sugar-and-fat-loaded milk chocolate each day
ldquoThe evidence is very promising that cocoa flavanols could reduce risk of heart disease and other disordersrdquo notes cocoa researcher JoAnn Manson MD chief of the
Division of Preventive Medicine at Brigham and Womenrsquos Hospital in Boston ldquoBut we wouldnrsquot recommend trying to obtain large quantities by simply eating more chocolate The added calorie intake would be too highrdquo
Instead she and other nutrition experts suggest this Try to consume cocoa in as pure a state as possiblemdashas unsweetened cocoa powder cacao nibs or sparing amounts of high-quality dark chocolatemdashand incorporate its earthy savory taste into a variety of meals
ldquoWe are talking about a nutrient-dense phytochemical-rich food that can be eaten in breakfasts desserts and every way in betweenrdquo says registered dietitian Matt Ruscigno coauthor of Superfoods for Life Cacao (Fair Winds 2014) a cookbook that features everything from smoothies to sandwiches quinoa and lasagna ldquoToday in the Western world it has unfortunately become mostly just a candy bar But it has so much more to offerrdquo Ruscigno says
FOR THE LOVE
OF COCOA
HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT OVERDOSING ON SWEETS
BY LISA MARSHALL
30 Winter 2016 Live Naturally
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livenaturallymagazinecom 31
FROM BITTER BEAN TO SINFUL BARAs far back as 3000 BC chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao aka cocoa tree to make a fermented alcoholic drink says Santa Fendashbased chocolate historian Mark Sciscenti By around 2000 BC residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency Mayans and Aztecs dried and roasted the beans mixed them into a paste with cornmeal and spices and crumbled them into water for an ancient often cold chocolate beverage reserved for religious ceremonies medicinal treatments and elite treats ldquoIts consumption was pretty much the exclusive right of the rulers the priests and the warriorsrdquo Sciscenti says
Notably absent was sugar leaving those early cocoa drinks with a bitter taste Only in the late 1500s when cacao beans made their way to Spain did people start adding mild sweeteners By the 1700smdashafter the French and Italians piled on a little more sugarmdashhot chocolate had become a European luxury item lauded for its energy-
boosting and aphrodisiac properties It would take another century until in the mid-1800s inventor Joseph Fry developed the first chocolate bar
Today according to market research firm Mintel the average American eats about 95 pounds of chocolate each yearmdashthe vast majority of it milk chocolate Thatrsquos too bad says Sciscenti because all of that added milk and sugar negates many of the health benefits that come from cocoa
The good news Traditional uses of cocoa have been enjoying a renaissance with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats
ldquoI love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it hasrdquo says registered dietitian and chef Sara Haas ldquoIt makes a great platform for savory recipes and adds interest to dishes (like beef chicken or duck) that are otherwise a little one-noterdquo
SHU
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FOR THE LOVE OF COCOA
GLOSSARY COCOA VS CACAOCACAO BEANS The dried fatty seed of the fruit of the Theobroma cacao tree Some vegans and raw foodists eat them raw for snacks but they are very bitter If you are expecting a ldquochocolaterdquo taste yoursquore in for a surprise
CACAO NIBS Cracked shelled cacao beans usually roasted but sometimes available raw Have a bitter taste like cacao beans None of the inherent cocoa butter has been removed so they are high in good fat
CACAO POWDER Not to be confused with cocoa powder cacao powder is made from grinding down the shelled cacao bean Sometimes raw sometimes roasted Unlike cocoa powder in which the cocoa butter has been removed it is high in fat and has a full-bodied texture
COCOA LIQUOR The paste made from ground roasted shelled and fermented cacao beans This is what is referred to as ldquopercent cacaordquo on food packaging
COCOA BUTTER When cocoa liquor is pressed and the cocoa solids are removed slightly more than half of the remaining product is the cacao fat or cocoa butter It is 100 percent fat and is used in foods and cosmetics
COCOA POWDER What is left after the cocoa butter has been removed from the liquor Cocoa powder is one of the most recognized and used forms of cacao
CHOCOLATE Cocoa liquor plus cocoa butter plus sugar The percentage of cocoa liquor in chocolate determines how ldquodarkrdquo it is (Milk chocolate which also includes milk products typically contains around 10ndash12 percent cocoa liquor White chocolate contains about 20 cocoa butter plus sugar and dairy ingredients Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients)
32 Winter 2016 Live Naturally
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AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings
frac12 cup raw cacao powder or nibs
3 cups water1 teaspoon fresh or dried
minced chili pepper or to taste
1 cinnamon stick crushedPinch of salt1 vanilla bean
1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor
2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm
CREDIT SUPERFOODS FOR LIFE
CACAO BY MATT RUSCIGNO RECIPE
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best
200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)
livenaturallymagazinecom 33
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RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
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livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
SHU
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(4
)
Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
bars
DO NOT PRINT THIS SLUG
Fn 798515-BB-CPN
Trim amp Live Size 3625 x 225rdquo
Layout 12315Rev Approved
Products
FontsHelvetica Palma
ColorsCMYK
DISCOVER THE SAVINGS Download the Ralphs app to collect
coupons weekly ads and rewards directly to your Shoppers Card and tie the
savings to your personal shopping list
DOWNLOAD THE APP TODAY
SHU
TT
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40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
de
8110
1001
7077
0000
1231
0014
0100
SYM
BOL
HEI
GH
T 0
8576
NBA
R 0
010
4 B
WA
-00
010
0000
12 B
uy 4
+ ge
t $1
off
517
077
1001
32
0017
077-
0000
12
The Sunshine VitaminHOW TO GET ENOUGH VITAMIN DmdashSUN OR NO SUN
THE FACTS ARE SIMPLE We need vitamin D This health hero wards off both minor and major diseases like cancer and diabetes by strengthening your immune system It also keeps bones and teeth strong by enabling calcium absorption and regulates blood pressure The sun is our primary source of D but studies show that even in sunny months a majority of Americans likely arenrsquot
getting recommended levels (a minimum of 600 IU daily for most people) Food sources are scarce so you have to be strategic to get enough Here are your best bets from three different foods If you have an aversion to these consider taking a D3 or cod liver oil supplement Check with the nutrition expert in your local store for suggestions
Fish Fatty fish especially
swordfish and
salmon is by far the
best food source for
vitamin D 3 ounces
of swordfish delivers
about 560 IU nearly
your full daily D
quota The same portion of sockeye salmon
contains about 450 IU with canned tuna
coming in at 150 IU Vitamin D gets stored in
your bodyrsquos fat so you donrsquot have to eat fish
daily aim for about 6 ounces two or three
times per week
Fortified dairy
In the 1930s
US milk
manufacturers
began adding
vitamin D to milk
to reduce the
occurrence of
rickets a bone
disease It worked and fortification is
common to this day with 1 cup of fortified
milk providing about one-fifth of your daily
needs Opt for full-fat dairy D is
fat soluble so the fat greatly improves
vitamin absorption
Mushrooms
Who knew that
mushrooms and
humans had
something in
common We both
manufacture vitamin
D when wersquore in
the sun If you can
find a way to expose mushrooms to midday
sunlightmdasheven winter sun is adequate studies
showmdashfor one to six hours their vitamin D
levels can shoot up to 25ndash100 percent of your
daily needs per cup (depending on mushroom
species and length of time in the sun) mdashKK
䄀瘀愀椀氀愀戀氀攀 椀渀 猀攀氀攀挀琀 猀琀漀爀攀猀
洀漀爀攀 瀀爀漀琀攀椀渀 琀栀愀渀 猀甀最愀爀 瀀攀爀 挀甀瀀
䘀漀爀 洀漀爀攀 椀渀昀漀爀洀愀琀椀漀渀 愀渀搀 爀攀挀椀瀀攀猀Ⰰ
瘀椀猀椀琀 猀椀最最椀猀搀愀椀爀礀挀漀洀
14 Winter 2016 Live Naturally
SIMPLE TRUTHSbegin
SHU
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Beets can lower your blood pressure thanks to naturally occurring nitrates that your body converts into the nitric oxide needed to enhance blood flow
Donrsquot discard the greens Beet greens are full of iron which helps your body produce oxygen-carrying red blood cells Rinse and chop the greens and then flash-sauteacute them in coconut oil with minced garlic
Beets can be eaten raw Brighten up a salad by shredding beets and tossing them with sunflower seeds avocado and greens A simple balsamic vinaigrette is this dishrsquos best complement
Planning a cleanse Put beets on the menu These root vegetables help purify your blood while acting as a tonic for your liver
Get the most nutritional value out of beets by leaving the skins on Just be sure to scrub them well
Easy Beet-Coconut SoupServes 6
frac14 yellow onion diced
2 cloves garlic finely chopped
2 tablespoons coconut oil
4 large beets diced
3ndash4 cups vegetable stock
1ndash2 (15-ounce) cans coconut milk
Fresh herbs like dill basil or parsley for garnish
In a saucepan sauteacute garlic and onion until translucent Add beets and sauteacute for about 7 minutes then add enough vegetable stock to cover beets Simmer covered until beets are soft Cool the mixture slightly then puree in a blender or food processor Return puree to low heat add coconut milk and stir until blended and warmed Garnish with herbs
Recipe and some nutritional facts provided by Sue Van Raes a licensed
holistic nutritionist
Meet the BeetYOUrsquoLL BE GLAD YOU MADE THE ACQUAINTANCE OF THIS NUTRIENT-RICH TREASURE BY BLAIR YOUNG
enjoylifefoodscomtothefullest
Find us in the
Gluten-Free aisle
with our whole family of free-from products - from soft baked cookies to oh-so-satisfying chewy bars Every product
is free-from the top 8 allergens so all you have to worry about is grabbing the last Snickerdoodle before your son gets to it
Enjoy your moment to the fullest
Free-Fromwheat dairy peanuts tree nuts egg soyfish amp shellfish
PRODUCT VARIETY VARIES BY STORE
yourARMINGwithDESK DRAWER
Snacks
3 orsquoclock CravingCrispy Crunchyfor
a
gluten-freeSolution to that
SNACK SMARTbegin
As the first meal of the day breakfast provides you with nutrients that lead to better concentration and more energy so
you can perform your best Itrsquos a must for kids too A research review in Frontiers in Human Neuroscience found strong evidence that regular
breakfasts improved both behavior and academic performance in schoolchildren
Raise the Breakfast BarDONrsquoT HAVE TIME TO SIT DOWN FOR BREAKFAST GRAB A BAR AND GO BY REBECCA HEATON
GETTING READY IN THE MORNING isnrsquot always easy particularly if yoursquore also trying to get family members out the door to work or school If you have to eat on the go put a fast and healthy spin on breakfast with these tasty portable bar options
KASHI TRAIL MIX CHEWY GRANOLA BARIn Japanese kashi means
ldquoenergyrdquo And thatrsquos what
you get from this tasty
granola bar Each bar
serves up 11 grams of
whole grains and has a
nice crunchy yet chewy
texture thanks to a
blend of energy-inducing
roasted whole almonds
sunflower seeds sun-dried
cranberries and raisins
NUTRITION DEETS
Calories 140
Fiber 4 grams
Protein 6 grams
Sugars 6 grams
LARABAR BANANA BREAD BARWith three ingredientsmdash
bananas dates and
almondsmdashit doesnrsquot get
more simple and pure
than this Along with being
gluten-free soy-free
dairy-free kosher and
vegan this bar delivers 20
percent of your daily fiber
and 12 percent of your
daily potassium needs A
nutritious take on morning
banana ldquobreadrdquo for sure
NUTRITION DEETS
Calories 230
Fiber 5 grams
Protein 6 grams
Sugars 20 grams
16 Winter 2016 Live Naturally
CLIF CRUNCHY PEANUT BUTTER BARLoaded with organic oats
and peanut butter plus
11 vitamins and minerals
this bar is full of energy
and goodness Numbers
we approve 22 percent
of your protein RDA 20
percent of your daily
calcium plus healthy
doses of essential minerals
like phosphorous (25
percent) and magnesium
(25 percent) And it tastes
great too
NUTRITION DEETS
Calories 260
Fiber 4 grams
Protein 11 grams
Sugars 20 grams
BALANCE BAR YOGURT HONEY PEANUT When you need protein
reach for this honey and
peanut bar dressed in
creamy yogurt It provides
30 percent of your daily
protein needs to keep
you fueled and energized
throughout the morning
Itrsquos also an excellent
source of healthy
antioxidants including
vitamins A C and E Best
of all It tastes like peanut
butter fudge
NUTRITION DEETS
Calories 200
Fiber 1 gram
Protein 15 grams
Sugars 18 grams
CASCADIAN FARM ORGANIC CHOCOLATE CHIP CHEWY GRANOLA BARKnown for its array
of healthy morning
cereals Cascadian
Farm has taken some
of its best ingredients
and formed them into
a delicious chewy
granola bar USDA-
certified organic this
bar has 8 grams of
whole grains plus
semisweet chocolate
chips to satisfy your
morning sweet tooth
NUTRITION DEETS
Calories 140
Fiber 1 gram
Protein 2 grams
Sugars 9 grams
LIVE KINDTM
healthy habits start here
KINDreg is a registered trademark of KIND Management Inc
DATE 93015 CLIENT POT TRIM SIZE 8 x 105 APPROVAL INITIALDATETIME APPROVAL INITIALDATETIME
FILE NAME POT150331 PURPLE POTATO AD PREPARED BY Jake LIVE SIZE -25 all 1 ART DIRECTOR 4 PROD MGR
PUBISSUE Kroger Retail DEC INTERNAL ROUND R1 BLEED SIZE +25 2 COPYWRITER 5 PROJ MGR
FILE TYPE INDD CC 2015 CLIENT ROUND R1 LASER SCALE 100 3 COPYEDITOR 6 ACCOUNT MGR
NOTES
of the world
e 9 B E HO L D
of the world
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e Irish ied em
e Irish ied em
boiled em em em
9B E HO L D
copy 2
015
Un
ited
Sta
tes
Po
tato
Bo
ard
A
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copy
20
15 U
nit
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Get potatoes in the produce department to make Rainbow Potato Pancakes and thousands of other incredible dishesand thousands of other incredible dishes
AA
RO
N C
OLU
SSI
ST
YLE
ER
IC L
ESK
OV
AR
eatHot Potato
WHETHER YOU LIKE rsquoEM MASHED BAKED BOILED ROASTED OR GRILLED THESE POPULAR VERSATILE
VEGETABLES ARE SURPRISINGLY PACKED WITH POWER AND NUTRITION
RUSSETSMost widely used in the United States brown-skinned russets have a mild earthy flavor with a bit of sweetness A favorite use is baking resulting in a light fluffy center surrounded by a crispy roasted skin Russets are also good for mashed potatoes and pan-fried potatoes
WHITESMashing is a common use for these subtly sweet creamy all-purpose potatoes Their skin is so delicate you donrsquot even need to peel them even when mashing Also try grilling whites (whole or thickly sliced) to bring out a more full-bodied flavor or use them in soups or stews as they hold their shape well when tender
PURPLESBLUESWith a rich vibrant color and distinctively nutty taste cooked purples and blues are a great fit for potato salads as well as green salads Their moist firm flesh retains its shape and ranges from purple to lavender to almost white Theyrsquore delicious roasted but microwaving best preserves their color
REDSBecause their texture stays firm throughout the cooking process reds do well in soups and stews Keep the skin onmdashno need to peel themmdashto add color to any dish Slightly sweet with a smooth creamy always-tender texture reds are ideal for potato salads or creamy mashed potatoes
YELLOWSGrilling is a favorite use for yellows because it brings out their sweet caramelized flavor Plus the crispy golden skin enhances the dense buttery texture of the flesh This smooth texture also lends itself well to lighter versions of baked or roasted potatoes
livenaturallymagazinecom 19
AA
RO
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LE E
RIC
LE
SKO
VA
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eat
Potato Power THIS SEEMINGLY HUMBLE SOMETIMES MALIGNED VEGETABLE IS REALLY A SUPERFOOD IN DISGUISE
DISH IT UP
The Good Stuff in SpudsOne medium-sized potato (53 ounces with skin) contains
Vitamin C A whopping 45 percent of your daily value helps prevent cellular damage aids iron absorption and may help support the bodyrsquos immune system
Potassium More than any vegetable or fruit (10 percent of your daily needs) including bananas sweet potatoes and broccoli encourages normal heart rhythm fluid balance and muscle and nerve function
Fiber 8 percent of your daily requirements (with the potato skin) improves digestion cholesterol and blood sugar levels
Vitamin B6 10 percent of your daily value necessary for carbohydrate and protein metabolism
+ Just 110 calories and no fat
Causa Morada
Heirloom Potato Salad with Roasted Shallot Vinaigrette
Baked Potato Doughnuts amp Apple Compote
SHOPPING FOR TATERSWhen buying potatoes look for clean smooth and firm-textured
spuds with no cuts bruises or discoloration See green on the
skin This is buildup of a chemical called solanine a natural reaction to the potato being exposed to too
much light Solanine produces a bitter taste and if eaten in large
quantity can cause illness So cut away any green portions before
cooking and eating
20 Winter 2016 Live Naturally
Gnocchi amp Spicy Marinara Sauce
Potato facts and tips courtesy of the United States Potato Board Learn more about these super tubers at potatogoodnesscom
STEP 1 After kneading gnocchi dough and cutting into smaller pieces flour a fork and place a piece of dough on fork
HOW TO FORM A PERFECT GNOCCHI
STEP 2 Press gnocchi dough down on fork tines with your thumb
STEP 3 Roll piece of dough down the fork to make ridges Voilagrave yoursquove created a perfect gnocchi
Repeat with all pieces
TURN THE PAGE FOR
THE FULL RECIPE
PETITES AND FINGERLINGS
These bite-sized spuds are smaller versions of their full-
sized cousins and come in a wide range of skin and flesh colors
The difference Because of their smaller size their flavors are more
concentrated and they cook more quickly Both petites and fingerlings are excellent when
roasted or in potato salads
TO PEEL OR NOT TO PEEL
While the skin contains about half of the potatorsquos dietary
fiber the majority of nutrients are found within the potato
itself If peeling use a vegetable peeler or sharp paring knife and
keep the peeling very thin to preserve nutrients that are found
close to the skin Yoursquoll get the most nutrients however when potatoes are cooked and eaten
with the skin on
livenaturallymagazinecom 21
eat DISH IT UP
Heirloom Potato Salad with Roasted Shallot Vinaigrette By Jasmine Smith
With a rainbow of potato types this is a colorful side dish Serves 4
1frac12 pounds petite red white and purple potatoes washed unpeeled and quartered
3 garlic cloves mincedfrac34 cup canola oil plus 2 tablespoons divided 2 shallots unpeeled frac14 cup red wine vinegar2 tablespoons honey2 tablespoons chives mincedSalt and pepper to taste
1 Preheat oven to 400deg Mix potatoes garlic and frac14 cup of canola oil Spread on a baking sheet Bake until potatoes are tender enough to pierce with a fork about 30 minutes
2 Meanwhile drizzle 2 tablespoons canola oil on shallots and wrap in aluminum foil Bake 15 minutes until tender Once cooked peel shallots combine with vinegar and honey in a blender blend to a liquid consistency Slowly pour remaining frac12 cup oil into blender on low speed until completely emulsified
3 Toss potatoes in the shallot vinaigrette with chives salt and pepper
Causa Morada By Jorge de la Torre
This Peruvian layered potato and chicken dish adds sky-blue creativity to your menu Serves 6
2 pounds purple potatoesFine sea saltfrac12 cup olive oilfrac14 cup lime juice freshly squeezed2 boneless skinless chicken breasts1 yellow onion whole1 carrot whole1 tablespoon chopped mint leavesfrac34 cup Greek yogurtfrac14 cup jalapenos finely choppedfrac12 cup celery minced frac12 cup red onion mincedBlack pepper to taste1frac12 cups semi-ripe avocados thinly sliced6 kalamata olives pitted
1 Place potatoes in a large saucepan Cover with cold salted water and bring to a boil Reduce heat and simmer until tender about 20 minutes Let cool
2 Peel potatoes and mash very finely in a large bowl Knead lightly with gloved hands (to avoid getting blue color on skin) slowly drizzling in olive oil until potatoes reach a doughlike consistency Add lime juice and season with salt Refrigerate about 2 hours
3 Put chicken onion carrot and mint into a large saucepan add just enough water to cover bring to a slow boil Cook until chicken is fork-tender about 20 minutes
4 Toss or compost whole onion carrot and mint Transfer chicken to a medium bowl Once cool shred chicken with fingers or a fork Mix in yogurt jalapenos celery and red onion Season to taste with salt and pepper Refrigerate until cold about 1 hour
5 Oil a 2-quart casserole Spoon half of the potato mixture into the casserole followed by chicken mixture and then remaining potato mixture Refrigerate until firm about 2 hours
6 Put a dollop of avocado dressing (recipe below) on each plate Slice and serve on dressing garnish with avocados and olives
CREAMY AVOCADO DRESSING1 ripe avocado3 tablespoons Greek yogurtSalt and pepper to taste
Mash all ingredients until smooth
Gnocchi amp Spicy Marinara Sauce By Michael Brooks
Who knew it was this easymdashand funmdashto make your own gnocchi Serves 4
GNOCCHI 3 large russet potatoes 1 tablespoon kosher saltGround black pepper to taste1 egg yolk beaten1 cup unbleached flour
1 Bake potatoes at 350deg for 45 minutes or until fork-tender Let potatoes cool peel them and then mash them in a medium-sized bowl
2 Gather 2 cups of mashed potatoes and form a well in the center Stir salt and black pepper into beaten yolk and pour into well
3 With both hands work mashed potato and egg together then gradually add flour until it turns into a dough Do not overknead
4 Dust a large cutting board or clean counter with flour Cut dough into six equal parts and roll into frac12- to frac34-inch thick ropes Slice ropes at frac12- to frac34-inch intervals
5 Flour a fork and press gnocchi along tines with thumb roll down to make ridges
6 Add gnocchi to boiling salted water cook until they float to the top 1ndash3 minutes
SAUCE3 tablespoons olive oil2 medium shallots minced4 garlic cloves minced2 roasted jalapeno peppers minced1 (28-ounce) can whole peeled tomatoes6 basil leaves thinly sliced1 teaspoon kosher saltfrac14 teaspoon black pepperParmesan cheese grated for garnish
1 Heat oil over medium-high heat in medium saucepan Add shallots and sauteacute until translucent add garlic and sauteacute 2 minutes
2 Add minced jalapeno and tomatoes and crush with a masher while in pan
3 Bring to a boil then lower to simmer for 15ndash20 minutes stirring every few minutes
4 Remove from heat Stir in basil and gnocchi Season with salt and pepper Top with parmesan if desired
To roast jalapenos Hold jalapeno with tongs over a gas burner flame until skin is blackened Or roast for 45 minutes at 350deg Let peppers sit 15 minutes then peel skin de-seed and mince
Baked Potato Doughnuts amp Apple Compote By Nicole Sandor
Potatoes are the stealth ingredient in this moist delicious doughnut Yields 12 doughnuts
DOUGHNUTS2 russet potatoesfrac12 teaspoon kosher salt1 cup all-purpose flour plus more for dusting1 cup whole-wheat flour1 teaspoon baking powderfrac14 teaspoon baking sodafrac12 teaspoon nutmeg1 teaspoon cinnamonfrac12 cup brown sugar3 tablespoons sugarfrac12 cup sour cream1 egg
1 Preheat oven to 350deg Line a baking sheet with parchment paper
2 In a medium pot boil potatoes with skins until fork-tender Drain excess water peel skins Mash the potatoes and let cool
3 In a medium bowl whisk together salt flours baking powder baking soda and spices
4 In a large bowl combine mashed potato sugars sour cream and egg
5 Add dry ingredients to potato mixture and beat until just incorporated Dough will be sticky Let dough rest for 10 minutes
6 Dust counter with all-purpose flour roll out dough to frac12-inch thickness Using a 3-inch circular cookie cutter punch holes from dough and line them up on parchment-lined baking sheet Take a 1-inch circular cookie cutter and punch holes in the dough center
7 Bake 12ndash13 minutes until donuts start to turn golden brown Remove from pan and cool on a rack Prepare topping
APPLE COMPOTE 2 tablespoons unsalted butter1 tablespoon brown sugar2 tablespoons agave nectar or honey2 cups apple juice1 apple diced in frac14-inch pieces1 tablespoon all-purpose flourWater as needed
1 In a small sauteacute pan melt butter and then add sugar creating a paste Add agave stir then add juice and apple Simmer 5 minutes
2 In a small bowl add water to flour a little at a time creating a slurry to prevent clumping
3 Slowly stir slurry into hot liquid cook until thickened Top doughnuts with compote
Optimum Wellness is excited to partner with Johnson amp Wales University Jorge de la Torre dean of culinary education at the Denver campus and a few of his star students developed these recipes Known as a recognized leader in culinary education JWU is changing the way the world eats For more information visit jwuedudenver
22 Winter 2016 Live Naturally
INT_129754_75265_Vans_Wellness_RESIZE_B_M_Ralphs_OLpdf 1 121415 1146 AM
reg trade copy 2015 Kashi Companytrade
Product selection varies by store
Italyrsquos never tasted so good
Briannascomcopy 2015 Del Sol Food Co Inc All rights reserved
OFF11$ any one (1) bottle of
Consumer Coupon void if transferred to any group fi rm or person prior to store redemption Coupon valid for items indicated any other use constitutes fraud may not be combined with any other offer One coupon per purchase of product(s) indicated Retailer This coupon will be redeemed for the face value plus 8cent handling provided terms of this offer have been complied with by the retailer and the consumer Any sales tax must be paid by the consumer Send to Del Sol Food Company Inmar dept 27271 1 Fawcett Dr Del Rio TX 78840 Cash Value 001cent Offer limited to one coupon per purchase of product(s) indicated Unauthorized reproduction prohibited Good only in the USA copy 2016 Del Sol Food Company Inc
EXPIRES041516
MANUFACTURERrsquoSCOUPON
Ingredients1 large homegrown tomato1 large avocado3-4 green onions chopped4 crispy bacon slices crumbled14 cup of sliced black olives14 cup of feta cheese (or cheese of your choice) BRIANNAS Italian Vinaigrette Dressing
Directions1 Slice tomato and arrange on a
plate in the shape of a star2 Slice avocado and place on top of
tomato slices3 Sprinkle onions olives and bacon
on top along with the cheese4 Drizzle desired amount of
BRIANNAS Italian Vinaigrette dressing on salad
5 Chill for 15 minutes - ENJOYServes 2
Italian Star SaladTry ThisTonight
69-0269-2015 Briannas Kroger live naturally-03Bindd 1 12415 605 PM
1 scoop Vega Protein amp Greens Vanilla
frac14 ndash frac12 cup unsweetened almond milk
1 cup frozen strawberries
frac12 frozen banana
2 Tbsp lemon juice
Blend an extra thick smoothie pour into bowl top with granola and fruit Enjoy with a spoon
Strawberry LemonSmoothie Bowl
ON ANY SMALL TUB OF VEGA PROTEIN amp GREENS
SAVE $5To Retailer Vega will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Vega Mandlik amp Rhodes PO Box 490 Dept 1215 Tecate CA 91980
To Consumer Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Coupon valid in-store only Only one coupon may be used on one tub per purchase One time use only Available in Ralphrsquos stores where Vega is sold Offer valid until 043016 ContactInquire within
MANUFACTURERrsquoS COUPON EXPIRES APRIL 30 2016
Eatmdashdonrsquot drinkmdashyour morning smoothie
DigiCodetrade Data FileACCOUNT 87272 MANDLIK RHODES INFORMATION SYSTEMS INCORDERED BY NICK ZAMUDIOPO NUMBER VEG 95554INVOICE NO 1508850( EPS via EMAIL )
Created on 12-1-15 at 151406by
SYMBOLOGY INCMaple Grove Minnesota 55369
763-315-8080
NOTICE This DigiCodetrade file is considered original artwork It must be inspected and approvedby the purchaser Use of this file confirms acceptance Any modification of this file through scalingor distortion is prohibited See back of the Symbology invoice for Limitation of Warranty
Encode 8110308387660009555435001100003160430SYMBOL HEIGHT 08576 NBAR 00104 BWA -0002095554 $5 off 1 any Vega Protein amp Greens tu
083876600-095554
livenaturallymagazinecom 25
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BUY IT AMYrsquoS INDIAN DAL CURRIED LENTIL In Indian cuisine dal means lentils peas or beans In Amyrsquos dal yoursquoll find all three mung dal beans organic black mung lentils green lentils and split yellow peas all in a mild curry base
MAKE IT BUY IT
Souped UpWHEN THE TEMPERATURES DIP THERE IS NOTHING MORE COMFORTING THAN A WARM BOWL OF SOUP WHETHER FROM YOUR OWN KITCHEN OR PREMADE SPOONFUL BY SPOONFUL THESE HEARTY HEALTHY OPTIONS WILL TAKE THE CHILL OFF AND FILL YOUR BELLY TOO BY KIMBERLY LORD STEWART
Chicken Tikka Masala SoupMAKE IT We dare you not to say ldquoMmmmmrdquo after your first bite of this take on an Indian favorite Serve with whole-grain naan or flatbread Serves 6ndash8
DIRECTIONS1 Heat oil over low heat in a large soup pot Add
onions and peppers sauteacute 15ndash20 minutes until soft2 Turn up heat to medium add garam masala
and sauteacute for 2 minutes Add garlic and ginger Stir and sauteacute for 1 minute Add sweet potatoes tomatoes and half of the chicken stock Fill tomato can halfway with water swish to remove tomato clinging to the can and add to the pot
3 Bring to a simmer and cook on low for 30 minutes until sweet potatoes are soft
4 Add tikka masala sauce garbanzos remaining chicken stock cauliflower and roasted chicken Bring back to a simmer and cook for 10 minutes until cauliflower is cooked Season with salt and pepper serve with a dollop of yogurt for each bowl
INGREDIENTS2 tablespoons canola oil 1 onion diced1 red pepper cored and
cubed2 teaspoons garam masala
spice blend2 cloves garlic minced1-inch knob fresh ginger
peeled and minced1 garnet sweet potato
peeled and cubed1 yellow sweet potato
peeled and cubed1 (28-ounce) can crushed
tomatoes32 ounces chicken stock
divided1 (16-ounce) jar tikka
masala sauce (try Kroger Private Selection)
1 (15-ounce) can garbanzo beans drained
frac12 small cauliflower stems removed cut into small florets
frac12 roasted chicken meat pulled off the bone
Salt and pepper as desiredGreek yogurt for garnish
Artichoke Leek and Potato Soup with Crispy ProsciuttoMAKE IT This no-cream leek and potato soup will please all palates Serve with a crusty whole-grain baguette and a salad to complete the meal Serves 6
INGREDIENTS3 large leeks2 tablespoons canola oil2 celery stalks1 (14-ounce) water-packed canned
artichoke hearts drained and chopped2 cloves garlic peeled1 teaspoon dried thyme6 large red potatoes washed and cut into
quarters8 cups vegetable brothSalt and pepper to taste 3 ounces prosciutto (optional)
DIRECTIONS1 Fill a large bowl with warm water Slice hairy ends off
the leeks and thinly slice the root stopping at the dark-green tops Place leeks in the warm water let sit for 10 minutes stirring occasionally to loosen any dirt Drain and rinse twice
2 Heat oil over low heat in a large soup pot Add drained leeks and celery sauteacute for 20 minutes until soft Add drained artichokes garlic and thyme Raise heat to medium and sauteacute for 2ndash3 minutes Add potatoes and broth bring to a soft boil and cook until potatoes are soft
3 Remove soup from heat and let sit for 15 minutes to cool Puree soup in batches in a blender or food processor until smooth Return pureed vegetables to the pot season with salt and pepper
4 For optional garnish place prosciutto on a parchment-lined baking sheet Place in a 375deg oven for about 5 minutes until crisp Serve on top of each bowl of soup
BUY IT IMAGINE ORGANIC CREAMY POTATO LEEK SOUPThis potato and leek soup is light and creamy with leeks onions potatoes and roasted garlic A blend of organic spices add an extra touch of flavor
eat MAKE IT BUY IT
26 Winter 2016 Live Naturally
BUY IT PACIFIC VEGETABLE LENTIL amp ROASTED RED PEPPER SOUPA combination of tender lentils fire-roasted peppers ripe tomatoes and black beans make this a hearty delicious soup loaded with fiber and protein
Cashew Butternut Squash Soup with Spiced MarshmallowsMAKE IT Warm baking spices give this otherwise traditional winter soup an added blanket of warmth The marshmallow garnish is optional but itrsquos a fun way to get your kids to eat their vegetables Serves 4ndash6
INGREDIENTS3 tablespoons extra-virgin
olive oil1 onion chopped1 carrot chopped1 celery stalk diced1 large shallot diced1 Honeycrisp apple peeled
cored and choppedfrac14 teaspoon ground cuminfrac14 teaspoon ground ginger1frasl8 teaspoon ground nutmeg1 medium butternut squash
peeled and cubed
frac12 cup raw cashews32 ounces vegetable stockfrac34 cup light canned coconut
milk6 large marshmallows one
per person cut in half to make two flat disks sprinkle each cut side with a light dusting of cayenne or cinnamon (optional)
DIRECTIONS1 Add olive oil to large soup pot on
medium heat Add onion carrot celery shallot and apple Sauteacute until golden brown about 10 minutes
2 Add cumin ginger and nutmeg Sauteacute for 3 minutes
3 Add squash cashews and stock Bring to a low boil and simmer until squash is soft
4 Let soup cool for about 30 minutes (or refrigerate)
5 Transfer soup in batches to a blender Puree each batch until smooth and return to pot Add coconut milk to thin out soup Reheat
6 Place spiced marshmallows in the bottom of each bowl and pour in the soup The heat will melt the marshmallows as they float to the top
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livenaturallymagazinecom 27
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5)
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AR
eat
Salad in Winter JUST BECAUSE THE WEATHER IS COLD IS NO REASON TO LET YOUR SALAD RECIPES HIBERNATE BY KIMBERLY LORD STEWART
HEALTHY KITCHEN
Grilled Mediterranean Caesar with Capers and Sun-Dried Tomatoes Pair this eggless Caesar salad with grilled salmon or steak and yoursquoll have an elegant meal in less than 30 minutes No yolk Serves 4
2 organic whole romaine hearts cut lengthwise
2 pounds salmon or flank steak
4 tablespoons capers16 sun-dried tomatoes (oil-
packed) drained and thinly sliced
sup1frasl₈ red onion thinly sliced 1 lemon cut into quarters
DRESSING1 garlic clove crushed1 tablespoon lemon juicesup1frasl₃ cup plain 2 Greek yogurt1 teaspoon Dijon mustard1 teaspoon Worcestershire
sauce1 tablespoon white wine
vinegar frac12 cup grated Parmesan
cheese divided frac14ndashfrac12 cup extra-virgin olive
oilSalt and pepper to taste
1 Prepare dressing Place garlic lemon juice yogurt mustard Worcestershire sauce and white wine vinegar in a blender or small food processor Process until smooth Add half the cheese and pulse until mixed in Start with frac14 cup olive oil and puree until smooth Add more if necessary to thin out dressing Season with salt and pepper to taste
2 Brush cut lettuce halves and fish or steak on both sides with dressing
3 Grill salmon or steak on an outside grill or in a hot skillet on your stovetop to desired internal temperature During the last 2 minutes of grilling place the lettuce cut side down on the grill or in another skillet grill until lightly browned
4 Place lettuce on a plate grilled side up Garnish with capers sun-dried tomatoes and red onion Serve with the meat or fish Drizzle both with the remaining dressing Serve with extra lemon
Thai Glass Noodle and Edamame SaladThese noodles go by different namesmdashglass vermicelli rice cellophane or rice stick noodles No matter the name rice noodles are a fun way to get kids to eat their vegetables Serves 4
2 cups frozen shelled edamame1 (8-ounce) package glass rice noodles2 cups finely shredded purple cabbage1 tablespoon sesame oil1 cup sugar peas or snow peas sliced1 cup shredded carrots1 red pepper thinly sliced13 cucumber cut in half down the middle
sliced into moons2 green onions thinly sliced frac12 bunch cilantro chopped12 cup roasted peanuts chopped2 cups cooked chicken breast shredded
DRESSING2 tablespoons sweet chili sauce 2 tablespoons rice vinegar1 lime juiced2 tablespoons soy saucefrac12 teaspoon ground ginger 4 tablespoons peanut butterWater Sriracha sauce to taste
1 Bring a large pot of water to a boil Add the edamame and stir When the water returns to a boil add the noodles Remove from the heat and let sit for 6 minutes Add cabbage to noodles and hot water to soften Stir and let sit for 2 minutes Immediately drain in a colander and pat dry with a towel
2 Place in a serving bowl and add sesame oil Toss lightly to coat the noodles and vegetables
3 Add remaining vegetables cilantro peanuts and chicken
4 Whisk dressing ingredients If too thick add a little water to thin it out Season with Sriracha sauce as desired
5 Dress salad and stir gently to coat well
Greens are good but think about adding more color to your plate with red leaf
lettuce red radicchio and shredded purple
cabbage
28 Winter 2016 Live Naturally
Roasted Root Vegetables with Arugula Oven-roasting brings out the sweetness in winter vegetables Any winter vegetables will do so experiment with your favorites Try to cut all of the vegetables the same size so they cook evenly Serves 4
1 parsnip peeled cut lengthwise into quarters and again in 2-inch bars
2 carrots peeled cut like the parsnip 1 sweet potato peeled cut into 2-inch
pieces1 onion peeled cut into eighths 1 bunch small beets (any color) peeled
cut into eighths 2 apples peeled cut into eighths sup1frasl₃ cup extra-virgin olive oil2 teaspoons dried thymeKosher salt and pepper to taste4ndash5 cups arugula 3 ounces strong blue cheese
DRESSINGfrac14 cup apple cider vinegarfrac34 cup extra-virgin olive oil 2 tablespoons maple syrup sup1frasl₈ teaspoon dried mustard (or frac12
teaspoon Dijon mustard) Salt and pepper to taste
1 Preheat oven to 425deg Line a large baking sheet with parchment paper Place vegetables and apples in a single layer on baking sheet Drizzle with oil and season with thyme Stir to coat well Season with salt and pepper
2 Bake for 30ndash40 minutes until vegetables are tender
3 Remove from oven and transfer to a cool baking sheet Refrigerate to bring to room temperature (about 15 minutes)
4 Whisk dressing ingredients together 5 Divide arugula on salad plates Top
with roasted vegetables and blue cheese Spoon dressing over salad and serve
Pink Shrimp and Citrus Medallion SaladAfter one bite of this seaside main-dish salad yoursquoll forget itrsquos winter Serves 4
1 large head butter lettuce washed dried torn into bite-size pieces
2 bunches baby bok choy washed torn into bite-size pieces
4 fresh mint sprigs divided 5 fresh dill stems divided2 naval or blood oranges2 pink grapefruitssup1frasl₃ English cucumber thinly sliced1 ripe avocado pitted peeled cut
into 8 segments1frac12 pounds cooked peeled shrimp
DRESSINGfrac12 cup avocado oil1 lemon juiced1 tablespoon white wine vinegar2 teaspoons agaveSalt and pepper to taste
1 Gently toss lettuce and bok choy in a bowl Set aside
2 Remove mint leaves from the stems Sprinkle half on the salad Chop the rest and set aside Chop the dill leaves put half on the salad Set the rest aside
3 Cut away the peel and white pith from the oranges and grapefruits Cut out the segments set aside Reserve the orange and grapefruit membrane insides
4 Squeeze the juice from what is left of the orange and grapefruit insides into a small bowl Add avocado oil lemon juice vinegar agave and reserved mint and dill Whisk and season with salt and pepper
5 Retoss the salad and place greens on dinner plates Top each with cucumbers avocado citrus segments and shrimp Dress and serve
Remember oil and water donrsquot mix
Lettuce greens need to be dried well so the dressing wonrsquot
slide off
livenaturallymagazinecom 29
B y now yoursquove seen the headlines Cocoa is good for you
Deep within that scrumptious chocolate bar or frothing cup of hot cocoa rest power-ful bioactive compounds called flavanols
(also present in berries tea and wine) linked to everything from preventing heart attacks and dementia to stabilizing blood sugar and boosting sports perfor-mance But before you sink your teeth into another candy bar consider this To get enough cocoa flavanols (600 to 750 mg daily) to prompt such probable health benefits yoursquod have to eat as much as 1000 calories of dark chocolate or many thousands of calories of sugar-and-fat-loaded milk chocolate each day
ldquoThe evidence is very promising that cocoa flavanols could reduce risk of heart disease and other disordersrdquo notes cocoa researcher JoAnn Manson MD chief of the
Division of Preventive Medicine at Brigham and Womenrsquos Hospital in Boston ldquoBut we wouldnrsquot recommend trying to obtain large quantities by simply eating more chocolate The added calorie intake would be too highrdquo
Instead she and other nutrition experts suggest this Try to consume cocoa in as pure a state as possiblemdashas unsweetened cocoa powder cacao nibs or sparing amounts of high-quality dark chocolatemdashand incorporate its earthy savory taste into a variety of meals
ldquoWe are talking about a nutrient-dense phytochemical-rich food that can be eaten in breakfasts desserts and every way in betweenrdquo says registered dietitian Matt Ruscigno coauthor of Superfoods for Life Cacao (Fair Winds 2014) a cookbook that features everything from smoothies to sandwiches quinoa and lasagna ldquoToday in the Western world it has unfortunately become mostly just a candy bar But it has so much more to offerrdquo Ruscigno says
FOR THE LOVE
OF COCOA
HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT OVERDOSING ON SWEETS
BY LISA MARSHALL
30 Winter 2016 Live Naturally
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livenaturallymagazinecom 31
FROM BITTER BEAN TO SINFUL BARAs far back as 3000 BC chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao aka cocoa tree to make a fermented alcoholic drink says Santa Fendashbased chocolate historian Mark Sciscenti By around 2000 BC residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency Mayans and Aztecs dried and roasted the beans mixed them into a paste with cornmeal and spices and crumbled them into water for an ancient often cold chocolate beverage reserved for religious ceremonies medicinal treatments and elite treats ldquoIts consumption was pretty much the exclusive right of the rulers the priests and the warriorsrdquo Sciscenti says
Notably absent was sugar leaving those early cocoa drinks with a bitter taste Only in the late 1500s when cacao beans made their way to Spain did people start adding mild sweeteners By the 1700smdashafter the French and Italians piled on a little more sugarmdashhot chocolate had become a European luxury item lauded for its energy-
boosting and aphrodisiac properties It would take another century until in the mid-1800s inventor Joseph Fry developed the first chocolate bar
Today according to market research firm Mintel the average American eats about 95 pounds of chocolate each yearmdashthe vast majority of it milk chocolate Thatrsquos too bad says Sciscenti because all of that added milk and sugar negates many of the health benefits that come from cocoa
The good news Traditional uses of cocoa have been enjoying a renaissance with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats
ldquoI love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it hasrdquo says registered dietitian and chef Sara Haas ldquoIt makes a great platform for savory recipes and adds interest to dishes (like beef chicken or duck) that are otherwise a little one-noterdquo
SHU
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FOR THE LOVE OF COCOA
GLOSSARY COCOA VS CACAOCACAO BEANS The dried fatty seed of the fruit of the Theobroma cacao tree Some vegans and raw foodists eat them raw for snacks but they are very bitter If you are expecting a ldquochocolaterdquo taste yoursquore in for a surprise
CACAO NIBS Cracked shelled cacao beans usually roasted but sometimes available raw Have a bitter taste like cacao beans None of the inherent cocoa butter has been removed so they are high in good fat
CACAO POWDER Not to be confused with cocoa powder cacao powder is made from grinding down the shelled cacao bean Sometimes raw sometimes roasted Unlike cocoa powder in which the cocoa butter has been removed it is high in fat and has a full-bodied texture
COCOA LIQUOR The paste made from ground roasted shelled and fermented cacao beans This is what is referred to as ldquopercent cacaordquo on food packaging
COCOA BUTTER When cocoa liquor is pressed and the cocoa solids are removed slightly more than half of the remaining product is the cacao fat or cocoa butter It is 100 percent fat and is used in foods and cosmetics
COCOA POWDER What is left after the cocoa butter has been removed from the liquor Cocoa powder is one of the most recognized and used forms of cacao
CHOCOLATE Cocoa liquor plus cocoa butter plus sugar The percentage of cocoa liquor in chocolate determines how ldquodarkrdquo it is (Milk chocolate which also includes milk products typically contains around 10ndash12 percent cocoa liquor White chocolate contains about 20 cocoa butter plus sugar and dairy ingredients Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients)
32 Winter 2016 Live Naturally
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AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings
frac12 cup raw cacao powder or nibs
3 cups water1 teaspoon fresh or dried
minced chili pepper or to taste
1 cinnamon stick crushedPinch of salt1 vanilla bean
1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor
2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm
CREDIT SUPERFOODS FOR LIFE
CACAO BY MATT RUSCIGNO RECIPE
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best
200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)
livenaturallymagazinecom 33
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RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
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(LE
FT)
GLE
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OT
T P
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GR
AP
HY
livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
SHU
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(4
)
Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
bars
DO NOT PRINT THIS SLUG
Fn 798515-BB-CPN
Trim amp Live Size 3625 x 225rdquo
Layout 12315Rev Approved
Products
FontsHelvetica Palma
ColorsCMYK
DISCOVER THE SAVINGS Download the Ralphs app to collect
coupons weekly ads and rewards directly to your Shoppers Card and tie the
savings to your personal shopping list
DOWNLOAD THE APP TODAY
SHU
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40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
de
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1001
7077
0000
1231
0014
0100
SYM
BOL
HEI
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8576
NBA
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WA
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010
0000
12 B
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off
517
077
1001
32
0017
077-
0000
12
14 Winter 2016 Live Naturally
SIMPLE TRUTHSbegin
SHU
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Beets can lower your blood pressure thanks to naturally occurring nitrates that your body converts into the nitric oxide needed to enhance blood flow
Donrsquot discard the greens Beet greens are full of iron which helps your body produce oxygen-carrying red blood cells Rinse and chop the greens and then flash-sauteacute them in coconut oil with minced garlic
Beets can be eaten raw Brighten up a salad by shredding beets and tossing them with sunflower seeds avocado and greens A simple balsamic vinaigrette is this dishrsquos best complement
Planning a cleanse Put beets on the menu These root vegetables help purify your blood while acting as a tonic for your liver
Get the most nutritional value out of beets by leaving the skins on Just be sure to scrub them well
Easy Beet-Coconut SoupServes 6
frac14 yellow onion diced
2 cloves garlic finely chopped
2 tablespoons coconut oil
4 large beets diced
3ndash4 cups vegetable stock
1ndash2 (15-ounce) cans coconut milk
Fresh herbs like dill basil or parsley for garnish
In a saucepan sauteacute garlic and onion until translucent Add beets and sauteacute for about 7 minutes then add enough vegetable stock to cover beets Simmer covered until beets are soft Cool the mixture slightly then puree in a blender or food processor Return puree to low heat add coconut milk and stir until blended and warmed Garnish with herbs
Recipe and some nutritional facts provided by Sue Van Raes a licensed
holistic nutritionist
Meet the BeetYOUrsquoLL BE GLAD YOU MADE THE ACQUAINTANCE OF THIS NUTRIENT-RICH TREASURE BY BLAIR YOUNG
enjoylifefoodscomtothefullest
Find us in the
Gluten-Free aisle
with our whole family of free-from products - from soft baked cookies to oh-so-satisfying chewy bars Every product
is free-from the top 8 allergens so all you have to worry about is grabbing the last Snickerdoodle before your son gets to it
Enjoy your moment to the fullest
Free-Fromwheat dairy peanuts tree nuts egg soyfish amp shellfish
PRODUCT VARIETY VARIES BY STORE
yourARMINGwithDESK DRAWER
Snacks
3 orsquoclock CravingCrispy Crunchyfor
a
gluten-freeSolution to that
SNACK SMARTbegin
As the first meal of the day breakfast provides you with nutrients that lead to better concentration and more energy so
you can perform your best Itrsquos a must for kids too A research review in Frontiers in Human Neuroscience found strong evidence that regular
breakfasts improved both behavior and academic performance in schoolchildren
Raise the Breakfast BarDONrsquoT HAVE TIME TO SIT DOWN FOR BREAKFAST GRAB A BAR AND GO BY REBECCA HEATON
GETTING READY IN THE MORNING isnrsquot always easy particularly if yoursquore also trying to get family members out the door to work or school If you have to eat on the go put a fast and healthy spin on breakfast with these tasty portable bar options
KASHI TRAIL MIX CHEWY GRANOLA BARIn Japanese kashi means
ldquoenergyrdquo And thatrsquos what
you get from this tasty
granola bar Each bar
serves up 11 grams of
whole grains and has a
nice crunchy yet chewy
texture thanks to a
blend of energy-inducing
roasted whole almonds
sunflower seeds sun-dried
cranberries and raisins
NUTRITION DEETS
Calories 140
Fiber 4 grams
Protein 6 grams
Sugars 6 grams
LARABAR BANANA BREAD BARWith three ingredientsmdash
bananas dates and
almondsmdashit doesnrsquot get
more simple and pure
than this Along with being
gluten-free soy-free
dairy-free kosher and
vegan this bar delivers 20
percent of your daily fiber
and 12 percent of your
daily potassium needs A
nutritious take on morning
banana ldquobreadrdquo for sure
NUTRITION DEETS
Calories 230
Fiber 5 grams
Protein 6 grams
Sugars 20 grams
16 Winter 2016 Live Naturally
CLIF CRUNCHY PEANUT BUTTER BARLoaded with organic oats
and peanut butter plus
11 vitamins and minerals
this bar is full of energy
and goodness Numbers
we approve 22 percent
of your protein RDA 20
percent of your daily
calcium plus healthy
doses of essential minerals
like phosphorous (25
percent) and magnesium
(25 percent) And it tastes
great too
NUTRITION DEETS
Calories 260
Fiber 4 grams
Protein 11 grams
Sugars 20 grams
BALANCE BAR YOGURT HONEY PEANUT When you need protein
reach for this honey and
peanut bar dressed in
creamy yogurt It provides
30 percent of your daily
protein needs to keep
you fueled and energized
throughout the morning
Itrsquos also an excellent
source of healthy
antioxidants including
vitamins A C and E Best
of all It tastes like peanut
butter fudge
NUTRITION DEETS
Calories 200
Fiber 1 gram
Protein 15 grams
Sugars 18 grams
CASCADIAN FARM ORGANIC CHOCOLATE CHIP CHEWY GRANOLA BARKnown for its array
of healthy morning
cereals Cascadian
Farm has taken some
of its best ingredients
and formed them into
a delicious chewy
granola bar USDA-
certified organic this
bar has 8 grams of
whole grains plus
semisweet chocolate
chips to satisfy your
morning sweet tooth
NUTRITION DEETS
Calories 140
Fiber 1 gram
Protein 2 grams
Sugars 9 grams
LIVE KINDTM
healthy habits start here
KINDreg is a registered trademark of KIND Management Inc
DATE 93015 CLIENT POT TRIM SIZE 8 x 105 APPROVAL INITIALDATETIME APPROVAL INITIALDATETIME
FILE NAME POT150331 PURPLE POTATO AD PREPARED BY Jake LIVE SIZE -25 all 1 ART DIRECTOR 4 PROD MGR
PUBISSUE Kroger Retail DEC INTERNAL ROUND R1 BLEED SIZE +25 2 COPYWRITER 5 PROJ MGR
FILE TYPE INDD CC 2015 CLIENT ROUND R1 LASER SCALE 100 3 COPYEDITOR 6 ACCOUNT MGR
NOTES
of the world
e 9 B E HO L D
of the world
e French ied em ied em ied em
e Irish ied em
e Irish ied em
boiled em em em
9B E HO L D
copy 2
015
Un
ited
Sta
tes
Po
tato
Bo
ard
A
ll ri
gh
ts r
ese
rved
copy
20
15 U
nit
ed
Sta
tes
Po
tato
Bo
ard
A
ll ri
gh
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ese
rved
Get potatoes in the produce department to make Rainbow Potato Pancakes and thousands of other incredible dishesand thousands of other incredible dishes
AA
RO
N C
OLU
SSI
ST
YLE
ER
IC L
ESK
OV
AR
eatHot Potato
WHETHER YOU LIKE rsquoEM MASHED BAKED BOILED ROASTED OR GRILLED THESE POPULAR VERSATILE
VEGETABLES ARE SURPRISINGLY PACKED WITH POWER AND NUTRITION
RUSSETSMost widely used in the United States brown-skinned russets have a mild earthy flavor with a bit of sweetness A favorite use is baking resulting in a light fluffy center surrounded by a crispy roasted skin Russets are also good for mashed potatoes and pan-fried potatoes
WHITESMashing is a common use for these subtly sweet creamy all-purpose potatoes Their skin is so delicate you donrsquot even need to peel them even when mashing Also try grilling whites (whole or thickly sliced) to bring out a more full-bodied flavor or use them in soups or stews as they hold their shape well when tender
PURPLESBLUESWith a rich vibrant color and distinctively nutty taste cooked purples and blues are a great fit for potato salads as well as green salads Their moist firm flesh retains its shape and ranges from purple to lavender to almost white Theyrsquore delicious roasted but microwaving best preserves their color
REDSBecause their texture stays firm throughout the cooking process reds do well in soups and stews Keep the skin onmdashno need to peel themmdashto add color to any dish Slightly sweet with a smooth creamy always-tender texture reds are ideal for potato salads or creamy mashed potatoes
YELLOWSGrilling is a favorite use for yellows because it brings out their sweet caramelized flavor Plus the crispy golden skin enhances the dense buttery texture of the flesh This smooth texture also lends itself well to lighter versions of baked or roasted potatoes
livenaturallymagazinecom 19
AA
RO
N C
OLU
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STY
LE E
RIC
LE
SKO
VA
R
eat
Potato Power THIS SEEMINGLY HUMBLE SOMETIMES MALIGNED VEGETABLE IS REALLY A SUPERFOOD IN DISGUISE
DISH IT UP
The Good Stuff in SpudsOne medium-sized potato (53 ounces with skin) contains
Vitamin C A whopping 45 percent of your daily value helps prevent cellular damage aids iron absorption and may help support the bodyrsquos immune system
Potassium More than any vegetable or fruit (10 percent of your daily needs) including bananas sweet potatoes and broccoli encourages normal heart rhythm fluid balance and muscle and nerve function
Fiber 8 percent of your daily requirements (with the potato skin) improves digestion cholesterol and blood sugar levels
Vitamin B6 10 percent of your daily value necessary for carbohydrate and protein metabolism
+ Just 110 calories and no fat
Causa Morada
Heirloom Potato Salad with Roasted Shallot Vinaigrette
Baked Potato Doughnuts amp Apple Compote
SHOPPING FOR TATERSWhen buying potatoes look for clean smooth and firm-textured
spuds with no cuts bruises or discoloration See green on the
skin This is buildup of a chemical called solanine a natural reaction to the potato being exposed to too
much light Solanine produces a bitter taste and if eaten in large
quantity can cause illness So cut away any green portions before
cooking and eating
20 Winter 2016 Live Naturally
Gnocchi amp Spicy Marinara Sauce
Potato facts and tips courtesy of the United States Potato Board Learn more about these super tubers at potatogoodnesscom
STEP 1 After kneading gnocchi dough and cutting into smaller pieces flour a fork and place a piece of dough on fork
HOW TO FORM A PERFECT GNOCCHI
STEP 2 Press gnocchi dough down on fork tines with your thumb
STEP 3 Roll piece of dough down the fork to make ridges Voilagrave yoursquove created a perfect gnocchi
Repeat with all pieces
TURN THE PAGE FOR
THE FULL RECIPE
PETITES AND FINGERLINGS
These bite-sized spuds are smaller versions of their full-
sized cousins and come in a wide range of skin and flesh colors
The difference Because of their smaller size their flavors are more
concentrated and they cook more quickly Both petites and fingerlings are excellent when
roasted or in potato salads
TO PEEL OR NOT TO PEEL
While the skin contains about half of the potatorsquos dietary
fiber the majority of nutrients are found within the potato
itself If peeling use a vegetable peeler or sharp paring knife and
keep the peeling very thin to preserve nutrients that are found
close to the skin Yoursquoll get the most nutrients however when potatoes are cooked and eaten
with the skin on
livenaturallymagazinecom 21
eat DISH IT UP
Heirloom Potato Salad with Roasted Shallot Vinaigrette By Jasmine Smith
With a rainbow of potato types this is a colorful side dish Serves 4
1frac12 pounds petite red white and purple potatoes washed unpeeled and quartered
3 garlic cloves mincedfrac34 cup canola oil plus 2 tablespoons divided 2 shallots unpeeled frac14 cup red wine vinegar2 tablespoons honey2 tablespoons chives mincedSalt and pepper to taste
1 Preheat oven to 400deg Mix potatoes garlic and frac14 cup of canola oil Spread on a baking sheet Bake until potatoes are tender enough to pierce with a fork about 30 minutes
2 Meanwhile drizzle 2 tablespoons canola oil on shallots and wrap in aluminum foil Bake 15 minutes until tender Once cooked peel shallots combine with vinegar and honey in a blender blend to a liquid consistency Slowly pour remaining frac12 cup oil into blender on low speed until completely emulsified
3 Toss potatoes in the shallot vinaigrette with chives salt and pepper
Causa Morada By Jorge de la Torre
This Peruvian layered potato and chicken dish adds sky-blue creativity to your menu Serves 6
2 pounds purple potatoesFine sea saltfrac12 cup olive oilfrac14 cup lime juice freshly squeezed2 boneless skinless chicken breasts1 yellow onion whole1 carrot whole1 tablespoon chopped mint leavesfrac34 cup Greek yogurtfrac14 cup jalapenos finely choppedfrac12 cup celery minced frac12 cup red onion mincedBlack pepper to taste1frac12 cups semi-ripe avocados thinly sliced6 kalamata olives pitted
1 Place potatoes in a large saucepan Cover with cold salted water and bring to a boil Reduce heat and simmer until tender about 20 minutes Let cool
2 Peel potatoes and mash very finely in a large bowl Knead lightly with gloved hands (to avoid getting blue color on skin) slowly drizzling in olive oil until potatoes reach a doughlike consistency Add lime juice and season with salt Refrigerate about 2 hours
3 Put chicken onion carrot and mint into a large saucepan add just enough water to cover bring to a slow boil Cook until chicken is fork-tender about 20 minutes
4 Toss or compost whole onion carrot and mint Transfer chicken to a medium bowl Once cool shred chicken with fingers or a fork Mix in yogurt jalapenos celery and red onion Season to taste with salt and pepper Refrigerate until cold about 1 hour
5 Oil a 2-quart casserole Spoon half of the potato mixture into the casserole followed by chicken mixture and then remaining potato mixture Refrigerate until firm about 2 hours
6 Put a dollop of avocado dressing (recipe below) on each plate Slice and serve on dressing garnish with avocados and olives
CREAMY AVOCADO DRESSING1 ripe avocado3 tablespoons Greek yogurtSalt and pepper to taste
Mash all ingredients until smooth
Gnocchi amp Spicy Marinara Sauce By Michael Brooks
Who knew it was this easymdashand funmdashto make your own gnocchi Serves 4
GNOCCHI 3 large russet potatoes 1 tablespoon kosher saltGround black pepper to taste1 egg yolk beaten1 cup unbleached flour
1 Bake potatoes at 350deg for 45 minutes or until fork-tender Let potatoes cool peel them and then mash them in a medium-sized bowl
2 Gather 2 cups of mashed potatoes and form a well in the center Stir salt and black pepper into beaten yolk and pour into well
3 With both hands work mashed potato and egg together then gradually add flour until it turns into a dough Do not overknead
4 Dust a large cutting board or clean counter with flour Cut dough into six equal parts and roll into frac12- to frac34-inch thick ropes Slice ropes at frac12- to frac34-inch intervals
5 Flour a fork and press gnocchi along tines with thumb roll down to make ridges
6 Add gnocchi to boiling salted water cook until they float to the top 1ndash3 minutes
SAUCE3 tablespoons olive oil2 medium shallots minced4 garlic cloves minced2 roasted jalapeno peppers minced1 (28-ounce) can whole peeled tomatoes6 basil leaves thinly sliced1 teaspoon kosher saltfrac14 teaspoon black pepperParmesan cheese grated for garnish
1 Heat oil over medium-high heat in medium saucepan Add shallots and sauteacute until translucent add garlic and sauteacute 2 minutes
2 Add minced jalapeno and tomatoes and crush with a masher while in pan
3 Bring to a boil then lower to simmer for 15ndash20 minutes stirring every few minutes
4 Remove from heat Stir in basil and gnocchi Season with salt and pepper Top with parmesan if desired
To roast jalapenos Hold jalapeno with tongs over a gas burner flame until skin is blackened Or roast for 45 minutes at 350deg Let peppers sit 15 minutes then peel skin de-seed and mince
Baked Potato Doughnuts amp Apple Compote By Nicole Sandor
Potatoes are the stealth ingredient in this moist delicious doughnut Yields 12 doughnuts
DOUGHNUTS2 russet potatoesfrac12 teaspoon kosher salt1 cup all-purpose flour plus more for dusting1 cup whole-wheat flour1 teaspoon baking powderfrac14 teaspoon baking sodafrac12 teaspoon nutmeg1 teaspoon cinnamonfrac12 cup brown sugar3 tablespoons sugarfrac12 cup sour cream1 egg
1 Preheat oven to 350deg Line a baking sheet with parchment paper
2 In a medium pot boil potatoes with skins until fork-tender Drain excess water peel skins Mash the potatoes and let cool
3 In a medium bowl whisk together salt flours baking powder baking soda and spices
4 In a large bowl combine mashed potato sugars sour cream and egg
5 Add dry ingredients to potato mixture and beat until just incorporated Dough will be sticky Let dough rest for 10 minutes
6 Dust counter with all-purpose flour roll out dough to frac12-inch thickness Using a 3-inch circular cookie cutter punch holes from dough and line them up on parchment-lined baking sheet Take a 1-inch circular cookie cutter and punch holes in the dough center
7 Bake 12ndash13 minutes until donuts start to turn golden brown Remove from pan and cool on a rack Prepare topping
APPLE COMPOTE 2 tablespoons unsalted butter1 tablespoon brown sugar2 tablespoons agave nectar or honey2 cups apple juice1 apple diced in frac14-inch pieces1 tablespoon all-purpose flourWater as needed
1 In a small sauteacute pan melt butter and then add sugar creating a paste Add agave stir then add juice and apple Simmer 5 minutes
2 In a small bowl add water to flour a little at a time creating a slurry to prevent clumping
3 Slowly stir slurry into hot liquid cook until thickened Top doughnuts with compote
Optimum Wellness is excited to partner with Johnson amp Wales University Jorge de la Torre dean of culinary education at the Denver campus and a few of his star students developed these recipes Known as a recognized leader in culinary education JWU is changing the way the world eats For more information visit jwuedudenver
22 Winter 2016 Live Naturally
INT_129754_75265_Vans_Wellness_RESIZE_B_M_Ralphs_OLpdf 1 121415 1146 AM
reg trade copy 2015 Kashi Companytrade
Product selection varies by store
Italyrsquos never tasted so good
Briannascomcopy 2015 Del Sol Food Co Inc All rights reserved
OFF11$ any one (1) bottle of
Consumer Coupon void if transferred to any group fi rm or person prior to store redemption Coupon valid for items indicated any other use constitutes fraud may not be combined with any other offer One coupon per purchase of product(s) indicated Retailer This coupon will be redeemed for the face value plus 8cent handling provided terms of this offer have been complied with by the retailer and the consumer Any sales tax must be paid by the consumer Send to Del Sol Food Company Inmar dept 27271 1 Fawcett Dr Del Rio TX 78840 Cash Value 001cent Offer limited to one coupon per purchase of product(s) indicated Unauthorized reproduction prohibited Good only in the USA copy 2016 Del Sol Food Company Inc
EXPIRES041516
MANUFACTURERrsquoSCOUPON
Ingredients1 large homegrown tomato1 large avocado3-4 green onions chopped4 crispy bacon slices crumbled14 cup of sliced black olives14 cup of feta cheese (or cheese of your choice) BRIANNAS Italian Vinaigrette Dressing
Directions1 Slice tomato and arrange on a
plate in the shape of a star2 Slice avocado and place on top of
tomato slices3 Sprinkle onions olives and bacon
on top along with the cheese4 Drizzle desired amount of
BRIANNAS Italian Vinaigrette dressing on salad
5 Chill for 15 minutes - ENJOYServes 2
Italian Star SaladTry ThisTonight
69-0269-2015 Briannas Kroger live naturally-03Bindd 1 12415 605 PM
1 scoop Vega Protein amp Greens Vanilla
frac14 ndash frac12 cup unsweetened almond milk
1 cup frozen strawberries
frac12 frozen banana
2 Tbsp lemon juice
Blend an extra thick smoothie pour into bowl top with granola and fruit Enjoy with a spoon
Strawberry LemonSmoothie Bowl
ON ANY SMALL TUB OF VEGA PROTEIN amp GREENS
SAVE $5To Retailer Vega will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Vega Mandlik amp Rhodes PO Box 490 Dept 1215 Tecate CA 91980
To Consumer Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Coupon valid in-store only Only one coupon may be used on one tub per purchase One time use only Available in Ralphrsquos stores where Vega is sold Offer valid until 043016 ContactInquire within
MANUFACTURERrsquoS COUPON EXPIRES APRIL 30 2016
Eatmdashdonrsquot drinkmdashyour morning smoothie
DigiCodetrade Data FileACCOUNT 87272 MANDLIK RHODES INFORMATION SYSTEMS INCORDERED BY NICK ZAMUDIOPO NUMBER VEG 95554INVOICE NO 1508850( EPS via EMAIL )
Created on 12-1-15 at 151406by
SYMBOLOGY INCMaple Grove Minnesota 55369
763-315-8080
NOTICE This DigiCodetrade file is considered original artwork It must be inspected and approvedby the purchaser Use of this file confirms acceptance Any modification of this file through scalingor distortion is prohibited See back of the Symbology invoice for Limitation of Warranty
Encode 8110308387660009555435001100003160430SYMBOL HEIGHT 08576 NBAR 00104 BWA -0002095554 $5 off 1 any Vega Protein amp Greens tu
083876600-095554
livenaturallymagazinecom 25
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BUY IT AMYrsquoS INDIAN DAL CURRIED LENTIL In Indian cuisine dal means lentils peas or beans In Amyrsquos dal yoursquoll find all three mung dal beans organic black mung lentils green lentils and split yellow peas all in a mild curry base
MAKE IT BUY IT
Souped UpWHEN THE TEMPERATURES DIP THERE IS NOTHING MORE COMFORTING THAN A WARM BOWL OF SOUP WHETHER FROM YOUR OWN KITCHEN OR PREMADE SPOONFUL BY SPOONFUL THESE HEARTY HEALTHY OPTIONS WILL TAKE THE CHILL OFF AND FILL YOUR BELLY TOO BY KIMBERLY LORD STEWART
Chicken Tikka Masala SoupMAKE IT We dare you not to say ldquoMmmmmrdquo after your first bite of this take on an Indian favorite Serve with whole-grain naan or flatbread Serves 6ndash8
DIRECTIONS1 Heat oil over low heat in a large soup pot Add
onions and peppers sauteacute 15ndash20 minutes until soft2 Turn up heat to medium add garam masala
and sauteacute for 2 minutes Add garlic and ginger Stir and sauteacute for 1 minute Add sweet potatoes tomatoes and half of the chicken stock Fill tomato can halfway with water swish to remove tomato clinging to the can and add to the pot
3 Bring to a simmer and cook on low for 30 minutes until sweet potatoes are soft
4 Add tikka masala sauce garbanzos remaining chicken stock cauliflower and roasted chicken Bring back to a simmer and cook for 10 minutes until cauliflower is cooked Season with salt and pepper serve with a dollop of yogurt for each bowl
INGREDIENTS2 tablespoons canola oil 1 onion diced1 red pepper cored and
cubed2 teaspoons garam masala
spice blend2 cloves garlic minced1-inch knob fresh ginger
peeled and minced1 garnet sweet potato
peeled and cubed1 yellow sweet potato
peeled and cubed1 (28-ounce) can crushed
tomatoes32 ounces chicken stock
divided1 (16-ounce) jar tikka
masala sauce (try Kroger Private Selection)
1 (15-ounce) can garbanzo beans drained
frac12 small cauliflower stems removed cut into small florets
frac12 roasted chicken meat pulled off the bone
Salt and pepper as desiredGreek yogurt for garnish
Artichoke Leek and Potato Soup with Crispy ProsciuttoMAKE IT This no-cream leek and potato soup will please all palates Serve with a crusty whole-grain baguette and a salad to complete the meal Serves 6
INGREDIENTS3 large leeks2 tablespoons canola oil2 celery stalks1 (14-ounce) water-packed canned
artichoke hearts drained and chopped2 cloves garlic peeled1 teaspoon dried thyme6 large red potatoes washed and cut into
quarters8 cups vegetable brothSalt and pepper to taste 3 ounces prosciutto (optional)
DIRECTIONS1 Fill a large bowl with warm water Slice hairy ends off
the leeks and thinly slice the root stopping at the dark-green tops Place leeks in the warm water let sit for 10 minutes stirring occasionally to loosen any dirt Drain and rinse twice
2 Heat oil over low heat in a large soup pot Add drained leeks and celery sauteacute for 20 minutes until soft Add drained artichokes garlic and thyme Raise heat to medium and sauteacute for 2ndash3 minutes Add potatoes and broth bring to a soft boil and cook until potatoes are soft
3 Remove soup from heat and let sit for 15 minutes to cool Puree soup in batches in a blender or food processor until smooth Return pureed vegetables to the pot season with salt and pepper
4 For optional garnish place prosciutto on a parchment-lined baking sheet Place in a 375deg oven for about 5 minutes until crisp Serve on top of each bowl of soup
BUY IT IMAGINE ORGANIC CREAMY POTATO LEEK SOUPThis potato and leek soup is light and creamy with leeks onions potatoes and roasted garlic A blend of organic spices add an extra touch of flavor
eat MAKE IT BUY IT
26 Winter 2016 Live Naturally
BUY IT PACIFIC VEGETABLE LENTIL amp ROASTED RED PEPPER SOUPA combination of tender lentils fire-roasted peppers ripe tomatoes and black beans make this a hearty delicious soup loaded with fiber and protein
Cashew Butternut Squash Soup with Spiced MarshmallowsMAKE IT Warm baking spices give this otherwise traditional winter soup an added blanket of warmth The marshmallow garnish is optional but itrsquos a fun way to get your kids to eat their vegetables Serves 4ndash6
INGREDIENTS3 tablespoons extra-virgin
olive oil1 onion chopped1 carrot chopped1 celery stalk diced1 large shallot diced1 Honeycrisp apple peeled
cored and choppedfrac14 teaspoon ground cuminfrac14 teaspoon ground ginger1frasl8 teaspoon ground nutmeg1 medium butternut squash
peeled and cubed
frac12 cup raw cashews32 ounces vegetable stockfrac34 cup light canned coconut
milk6 large marshmallows one
per person cut in half to make two flat disks sprinkle each cut side with a light dusting of cayenne or cinnamon (optional)
DIRECTIONS1 Add olive oil to large soup pot on
medium heat Add onion carrot celery shallot and apple Sauteacute until golden brown about 10 minutes
2 Add cumin ginger and nutmeg Sauteacute for 3 minutes
3 Add squash cashews and stock Bring to a low boil and simmer until squash is soft
4 Let soup cool for about 30 minutes (or refrigerate)
5 Transfer soup in batches to a blender Puree each batch until smooth and return to pot Add coconut milk to thin out soup Reheat
6 Place spiced marshmallows in the bottom of each bowl and pour in the soup The heat will melt the marshmallows as they float to the top
AA
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livenaturallymagazinecom 27
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5)
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AR
eat
Salad in Winter JUST BECAUSE THE WEATHER IS COLD IS NO REASON TO LET YOUR SALAD RECIPES HIBERNATE BY KIMBERLY LORD STEWART
HEALTHY KITCHEN
Grilled Mediterranean Caesar with Capers and Sun-Dried Tomatoes Pair this eggless Caesar salad with grilled salmon or steak and yoursquoll have an elegant meal in less than 30 minutes No yolk Serves 4
2 organic whole romaine hearts cut lengthwise
2 pounds salmon or flank steak
4 tablespoons capers16 sun-dried tomatoes (oil-
packed) drained and thinly sliced
sup1frasl₈ red onion thinly sliced 1 lemon cut into quarters
DRESSING1 garlic clove crushed1 tablespoon lemon juicesup1frasl₃ cup plain 2 Greek yogurt1 teaspoon Dijon mustard1 teaspoon Worcestershire
sauce1 tablespoon white wine
vinegar frac12 cup grated Parmesan
cheese divided frac14ndashfrac12 cup extra-virgin olive
oilSalt and pepper to taste
1 Prepare dressing Place garlic lemon juice yogurt mustard Worcestershire sauce and white wine vinegar in a blender or small food processor Process until smooth Add half the cheese and pulse until mixed in Start with frac14 cup olive oil and puree until smooth Add more if necessary to thin out dressing Season with salt and pepper to taste
2 Brush cut lettuce halves and fish or steak on both sides with dressing
3 Grill salmon or steak on an outside grill or in a hot skillet on your stovetop to desired internal temperature During the last 2 minutes of grilling place the lettuce cut side down on the grill or in another skillet grill until lightly browned
4 Place lettuce on a plate grilled side up Garnish with capers sun-dried tomatoes and red onion Serve with the meat or fish Drizzle both with the remaining dressing Serve with extra lemon
Thai Glass Noodle and Edamame SaladThese noodles go by different namesmdashglass vermicelli rice cellophane or rice stick noodles No matter the name rice noodles are a fun way to get kids to eat their vegetables Serves 4
2 cups frozen shelled edamame1 (8-ounce) package glass rice noodles2 cups finely shredded purple cabbage1 tablespoon sesame oil1 cup sugar peas or snow peas sliced1 cup shredded carrots1 red pepper thinly sliced13 cucumber cut in half down the middle
sliced into moons2 green onions thinly sliced frac12 bunch cilantro chopped12 cup roasted peanuts chopped2 cups cooked chicken breast shredded
DRESSING2 tablespoons sweet chili sauce 2 tablespoons rice vinegar1 lime juiced2 tablespoons soy saucefrac12 teaspoon ground ginger 4 tablespoons peanut butterWater Sriracha sauce to taste
1 Bring a large pot of water to a boil Add the edamame and stir When the water returns to a boil add the noodles Remove from the heat and let sit for 6 minutes Add cabbage to noodles and hot water to soften Stir and let sit for 2 minutes Immediately drain in a colander and pat dry with a towel
2 Place in a serving bowl and add sesame oil Toss lightly to coat the noodles and vegetables
3 Add remaining vegetables cilantro peanuts and chicken
4 Whisk dressing ingredients If too thick add a little water to thin it out Season with Sriracha sauce as desired
5 Dress salad and stir gently to coat well
Greens are good but think about adding more color to your plate with red leaf
lettuce red radicchio and shredded purple
cabbage
28 Winter 2016 Live Naturally
Roasted Root Vegetables with Arugula Oven-roasting brings out the sweetness in winter vegetables Any winter vegetables will do so experiment with your favorites Try to cut all of the vegetables the same size so they cook evenly Serves 4
1 parsnip peeled cut lengthwise into quarters and again in 2-inch bars
2 carrots peeled cut like the parsnip 1 sweet potato peeled cut into 2-inch
pieces1 onion peeled cut into eighths 1 bunch small beets (any color) peeled
cut into eighths 2 apples peeled cut into eighths sup1frasl₃ cup extra-virgin olive oil2 teaspoons dried thymeKosher salt and pepper to taste4ndash5 cups arugula 3 ounces strong blue cheese
DRESSINGfrac14 cup apple cider vinegarfrac34 cup extra-virgin olive oil 2 tablespoons maple syrup sup1frasl₈ teaspoon dried mustard (or frac12
teaspoon Dijon mustard) Salt and pepper to taste
1 Preheat oven to 425deg Line a large baking sheet with parchment paper Place vegetables and apples in a single layer on baking sheet Drizzle with oil and season with thyme Stir to coat well Season with salt and pepper
2 Bake for 30ndash40 minutes until vegetables are tender
3 Remove from oven and transfer to a cool baking sheet Refrigerate to bring to room temperature (about 15 minutes)
4 Whisk dressing ingredients together 5 Divide arugula on salad plates Top
with roasted vegetables and blue cheese Spoon dressing over salad and serve
Pink Shrimp and Citrus Medallion SaladAfter one bite of this seaside main-dish salad yoursquoll forget itrsquos winter Serves 4
1 large head butter lettuce washed dried torn into bite-size pieces
2 bunches baby bok choy washed torn into bite-size pieces
4 fresh mint sprigs divided 5 fresh dill stems divided2 naval or blood oranges2 pink grapefruitssup1frasl₃ English cucumber thinly sliced1 ripe avocado pitted peeled cut
into 8 segments1frac12 pounds cooked peeled shrimp
DRESSINGfrac12 cup avocado oil1 lemon juiced1 tablespoon white wine vinegar2 teaspoons agaveSalt and pepper to taste
1 Gently toss lettuce and bok choy in a bowl Set aside
2 Remove mint leaves from the stems Sprinkle half on the salad Chop the rest and set aside Chop the dill leaves put half on the salad Set the rest aside
3 Cut away the peel and white pith from the oranges and grapefruits Cut out the segments set aside Reserve the orange and grapefruit membrane insides
4 Squeeze the juice from what is left of the orange and grapefruit insides into a small bowl Add avocado oil lemon juice vinegar agave and reserved mint and dill Whisk and season with salt and pepper
5 Retoss the salad and place greens on dinner plates Top each with cucumbers avocado citrus segments and shrimp Dress and serve
Remember oil and water donrsquot mix
Lettuce greens need to be dried well so the dressing wonrsquot
slide off
livenaturallymagazinecom 29
B y now yoursquove seen the headlines Cocoa is good for you
Deep within that scrumptious chocolate bar or frothing cup of hot cocoa rest power-ful bioactive compounds called flavanols
(also present in berries tea and wine) linked to everything from preventing heart attacks and dementia to stabilizing blood sugar and boosting sports perfor-mance But before you sink your teeth into another candy bar consider this To get enough cocoa flavanols (600 to 750 mg daily) to prompt such probable health benefits yoursquod have to eat as much as 1000 calories of dark chocolate or many thousands of calories of sugar-and-fat-loaded milk chocolate each day
ldquoThe evidence is very promising that cocoa flavanols could reduce risk of heart disease and other disordersrdquo notes cocoa researcher JoAnn Manson MD chief of the
Division of Preventive Medicine at Brigham and Womenrsquos Hospital in Boston ldquoBut we wouldnrsquot recommend trying to obtain large quantities by simply eating more chocolate The added calorie intake would be too highrdquo
Instead she and other nutrition experts suggest this Try to consume cocoa in as pure a state as possiblemdashas unsweetened cocoa powder cacao nibs or sparing amounts of high-quality dark chocolatemdashand incorporate its earthy savory taste into a variety of meals
ldquoWe are talking about a nutrient-dense phytochemical-rich food that can be eaten in breakfasts desserts and every way in betweenrdquo says registered dietitian Matt Ruscigno coauthor of Superfoods for Life Cacao (Fair Winds 2014) a cookbook that features everything from smoothies to sandwiches quinoa and lasagna ldquoToday in the Western world it has unfortunately become mostly just a candy bar But it has so much more to offerrdquo Ruscigno says
FOR THE LOVE
OF COCOA
HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT OVERDOSING ON SWEETS
BY LISA MARSHALL
30 Winter 2016 Live Naturally
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livenaturallymagazinecom 31
FROM BITTER BEAN TO SINFUL BARAs far back as 3000 BC chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao aka cocoa tree to make a fermented alcoholic drink says Santa Fendashbased chocolate historian Mark Sciscenti By around 2000 BC residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency Mayans and Aztecs dried and roasted the beans mixed them into a paste with cornmeal and spices and crumbled them into water for an ancient often cold chocolate beverage reserved for religious ceremonies medicinal treatments and elite treats ldquoIts consumption was pretty much the exclusive right of the rulers the priests and the warriorsrdquo Sciscenti says
Notably absent was sugar leaving those early cocoa drinks with a bitter taste Only in the late 1500s when cacao beans made their way to Spain did people start adding mild sweeteners By the 1700smdashafter the French and Italians piled on a little more sugarmdashhot chocolate had become a European luxury item lauded for its energy-
boosting and aphrodisiac properties It would take another century until in the mid-1800s inventor Joseph Fry developed the first chocolate bar
Today according to market research firm Mintel the average American eats about 95 pounds of chocolate each yearmdashthe vast majority of it milk chocolate Thatrsquos too bad says Sciscenti because all of that added milk and sugar negates many of the health benefits that come from cocoa
The good news Traditional uses of cocoa have been enjoying a renaissance with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats
ldquoI love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it hasrdquo says registered dietitian and chef Sara Haas ldquoIt makes a great platform for savory recipes and adds interest to dishes (like beef chicken or duck) that are otherwise a little one-noterdquo
SHU
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FOR THE LOVE OF COCOA
GLOSSARY COCOA VS CACAOCACAO BEANS The dried fatty seed of the fruit of the Theobroma cacao tree Some vegans and raw foodists eat them raw for snacks but they are very bitter If you are expecting a ldquochocolaterdquo taste yoursquore in for a surprise
CACAO NIBS Cracked shelled cacao beans usually roasted but sometimes available raw Have a bitter taste like cacao beans None of the inherent cocoa butter has been removed so they are high in good fat
CACAO POWDER Not to be confused with cocoa powder cacao powder is made from grinding down the shelled cacao bean Sometimes raw sometimes roasted Unlike cocoa powder in which the cocoa butter has been removed it is high in fat and has a full-bodied texture
COCOA LIQUOR The paste made from ground roasted shelled and fermented cacao beans This is what is referred to as ldquopercent cacaordquo on food packaging
COCOA BUTTER When cocoa liquor is pressed and the cocoa solids are removed slightly more than half of the remaining product is the cacao fat or cocoa butter It is 100 percent fat and is used in foods and cosmetics
COCOA POWDER What is left after the cocoa butter has been removed from the liquor Cocoa powder is one of the most recognized and used forms of cacao
CHOCOLATE Cocoa liquor plus cocoa butter plus sugar The percentage of cocoa liquor in chocolate determines how ldquodarkrdquo it is (Milk chocolate which also includes milk products typically contains around 10ndash12 percent cocoa liquor White chocolate contains about 20 cocoa butter plus sugar and dairy ingredients Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients)
32 Winter 2016 Live Naturally
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AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings
frac12 cup raw cacao powder or nibs
3 cups water1 teaspoon fresh or dried
minced chili pepper or to taste
1 cinnamon stick crushedPinch of salt1 vanilla bean
1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor
2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm
CREDIT SUPERFOODS FOR LIFE
CACAO BY MATT RUSCIGNO RECIPE
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best
200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)
livenaturallymagazinecom 33
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RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
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livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
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ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
SHU
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(4
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Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
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LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
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DISCOVER THE SAVINGS Download the Ralphs app to collect
coupons weekly ads and rewards directly to your Shoppers Card and tie the
savings to your personal shopping list
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40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
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015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
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1001
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0100
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enjoylifefoodscomtothefullest
Find us in the
Gluten-Free aisle
with our whole family of free-from products - from soft baked cookies to oh-so-satisfying chewy bars Every product
is free-from the top 8 allergens so all you have to worry about is grabbing the last Snickerdoodle before your son gets to it
Enjoy your moment to the fullest
Free-Fromwheat dairy peanuts tree nuts egg soyfish amp shellfish
PRODUCT VARIETY VARIES BY STORE
yourARMINGwithDESK DRAWER
Snacks
3 orsquoclock CravingCrispy Crunchyfor
a
gluten-freeSolution to that
SNACK SMARTbegin
As the first meal of the day breakfast provides you with nutrients that lead to better concentration and more energy so
you can perform your best Itrsquos a must for kids too A research review in Frontiers in Human Neuroscience found strong evidence that regular
breakfasts improved both behavior and academic performance in schoolchildren
Raise the Breakfast BarDONrsquoT HAVE TIME TO SIT DOWN FOR BREAKFAST GRAB A BAR AND GO BY REBECCA HEATON
GETTING READY IN THE MORNING isnrsquot always easy particularly if yoursquore also trying to get family members out the door to work or school If you have to eat on the go put a fast and healthy spin on breakfast with these tasty portable bar options
KASHI TRAIL MIX CHEWY GRANOLA BARIn Japanese kashi means
ldquoenergyrdquo And thatrsquos what
you get from this tasty
granola bar Each bar
serves up 11 grams of
whole grains and has a
nice crunchy yet chewy
texture thanks to a
blend of energy-inducing
roasted whole almonds
sunflower seeds sun-dried
cranberries and raisins
NUTRITION DEETS
Calories 140
Fiber 4 grams
Protein 6 grams
Sugars 6 grams
LARABAR BANANA BREAD BARWith three ingredientsmdash
bananas dates and
almondsmdashit doesnrsquot get
more simple and pure
than this Along with being
gluten-free soy-free
dairy-free kosher and
vegan this bar delivers 20
percent of your daily fiber
and 12 percent of your
daily potassium needs A
nutritious take on morning
banana ldquobreadrdquo for sure
NUTRITION DEETS
Calories 230
Fiber 5 grams
Protein 6 grams
Sugars 20 grams
16 Winter 2016 Live Naturally
CLIF CRUNCHY PEANUT BUTTER BARLoaded with organic oats
and peanut butter plus
11 vitamins and minerals
this bar is full of energy
and goodness Numbers
we approve 22 percent
of your protein RDA 20
percent of your daily
calcium plus healthy
doses of essential minerals
like phosphorous (25
percent) and magnesium
(25 percent) And it tastes
great too
NUTRITION DEETS
Calories 260
Fiber 4 grams
Protein 11 grams
Sugars 20 grams
BALANCE BAR YOGURT HONEY PEANUT When you need protein
reach for this honey and
peanut bar dressed in
creamy yogurt It provides
30 percent of your daily
protein needs to keep
you fueled and energized
throughout the morning
Itrsquos also an excellent
source of healthy
antioxidants including
vitamins A C and E Best
of all It tastes like peanut
butter fudge
NUTRITION DEETS
Calories 200
Fiber 1 gram
Protein 15 grams
Sugars 18 grams
CASCADIAN FARM ORGANIC CHOCOLATE CHIP CHEWY GRANOLA BARKnown for its array
of healthy morning
cereals Cascadian
Farm has taken some
of its best ingredients
and formed them into
a delicious chewy
granola bar USDA-
certified organic this
bar has 8 grams of
whole grains plus
semisweet chocolate
chips to satisfy your
morning sweet tooth
NUTRITION DEETS
Calories 140
Fiber 1 gram
Protein 2 grams
Sugars 9 grams
LIVE KINDTM
healthy habits start here
KINDreg is a registered trademark of KIND Management Inc
DATE 93015 CLIENT POT TRIM SIZE 8 x 105 APPROVAL INITIALDATETIME APPROVAL INITIALDATETIME
FILE NAME POT150331 PURPLE POTATO AD PREPARED BY Jake LIVE SIZE -25 all 1 ART DIRECTOR 4 PROD MGR
PUBISSUE Kroger Retail DEC INTERNAL ROUND R1 BLEED SIZE +25 2 COPYWRITER 5 PROJ MGR
FILE TYPE INDD CC 2015 CLIENT ROUND R1 LASER SCALE 100 3 COPYEDITOR 6 ACCOUNT MGR
NOTES
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9B E HO L D
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Get potatoes in the produce department to make Rainbow Potato Pancakes and thousands of other incredible dishesand thousands of other incredible dishes
AA
RO
N C
OLU
SSI
ST
YLE
ER
IC L
ESK
OV
AR
eatHot Potato
WHETHER YOU LIKE rsquoEM MASHED BAKED BOILED ROASTED OR GRILLED THESE POPULAR VERSATILE
VEGETABLES ARE SURPRISINGLY PACKED WITH POWER AND NUTRITION
RUSSETSMost widely used in the United States brown-skinned russets have a mild earthy flavor with a bit of sweetness A favorite use is baking resulting in a light fluffy center surrounded by a crispy roasted skin Russets are also good for mashed potatoes and pan-fried potatoes
WHITESMashing is a common use for these subtly sweet creamy all-purpose potatoes Their skin is so delicate you donrsquot even need to peel them even when mashing Also try grilling whites (whole or thickly sliced) to bring out a more full-bodied flavor or use them in soups or stews as they hold their shape well when tender
PURPLESBLUESWith a rich vibrant color and distinctively nutty taste cooked purples and blues are a great fit for potato salads as well as green salads Their moist firm flesh retains its shape and ranges from purple to lavender to almost white Theyrsquore delicious roasted but microwaving best preserves their color
REDSBecause their texture stays firm throughout the cooking process reds do well in soups and stews Keep the skin onmdashno need to peel themmdashto add color to any dish Slightly sweet with a smooth creamy always-tender texture reds are ideal for potato salads or creamy mashed potatoes
YELLOWSGrilling is a favorite use for yellows because it brings out their sweet caramelized flavor Plus the crispy golden skin enhances the dense buttery texture of the flesh This smooth texture also lends itself well to lighter versions of baked or roasted potatoes
livenaturallymagazinecom 19
AA
RO
N C
OLU
SSI
STY
LE E
RIC
LE
SKO
VA
R
eat
Potato Power THIS SEEMINGLY HUMBLE SOMETIMES MALIGNED VEGETABLE IS REALLY A SUPERFOOD IN DISGUISE
DISH IT UP
The Good Stuff in SpudsOne medium-sized potato (53 ounces with skin) contains
Vitamin C A whopping 45 percent of your daily value helps prevent cellular damage aids iron absorption and may help support the bodyrsquos immune system
Potassium More than any vegetable or fruit (10 percent of your daily needs) including bananas sweet potatoes and broccoli encourages normal heart rhythm fluid balance and muscle and nerve function
Fiber 8 percent of your daily requirements (with the potato skin) improves digestion cholesterol and blood sugar levels
Vitamin B6 10 percent of your daily value necessary for carbohydrate and protein metabolism
+ Just 110 calories and no fat
Causa Morada
Heirloom Potato Salad with Roasted Shallot Vinaigrette
Baked Potato Doughnuts amp Apple Compote
SHOPPING FOR TATERSWhen buying potatoes look for clean smooth and firm-textured
spuds with no cuts bruises or discoloration See green on the
skin This is buildup of a chemical called solanine a natural reaction to the potato being exposed to too
much light Solanine produces a bitter taste and if eaten in large
quantity can cause illness So cut away any green portions before
cooking and eating
20 Winter 2016 Live Naturally
Gnocchi amp Spicy Marinara Sauce
Potato facts and tips courtesy of the United States Potato Board Learn more about these super tubers at potatogoodnesscom
STEP 1 After kneading gnocchi dough and cutting into smaller pieces flour a fork and place a piece of dough on fork
HOW TO FORM A PERFECT GNOCCHI
STEP 2 Press gnocchi dough down on fork tines with your thumb
STEP 3 Roll piece of dough down the fork to make ridges Voilagrave yoursquove created a perfect gnocchi
Repeat with all pieces
TURN THE PAGE FOR
THE FULL RECIPE
PETITES AND FINGERLINGS
These bite-sized spuds are smaller versions of their full-
sized cousins and come in a wide range of skin and flesh colors
The difference Because of their smaller size their flavors are more
concentrated and they cook more quickly Both petites and fingerlings are excellent when
roasted or in potato salads
TO PEEL OR NOT TO PEEL
While the skin contains about half of the potatorsquos dietary
fiber the majority of nutrients are found within the potato
itself If peeling use a vegetable peeler or sharp paring knife and
keep the peeling very thin to preserve nutrients that are found
close to the skin Yoursquoll get the most nutrients however when potatoes are cooked and eaten
with the skin on
livenaturallymagazinecom 21
eat DISH IT UP
Heirloom Potato Salad with Roasted Shallot Vinaigrette By Jasmine Smith
With a rainbow of potato types this is a colorful side dish Serves 4
1frac12 pounds petite red white and purple potatoes washed unpeeled and quartered
3 garlic cloves mincedfrac34 cup canola oil plus 2 tablespoons divided 2 shallots unpeeled frac14 cup red wine vinegar2 tablespoons honey2 tablespoons chives mincedSalt and pepper to taste
1 Preheat oven to 400deg Mix potatoes garlic and frac14 cup of canola oil Spread on a baking sheet Bake until potatoes are tender enough to pierce with a fork about 30 minutes
2 Meanwhile drizzle 2 tablespoons canola oil on shallots and wrap in aluminum foil Bake 15 minutes until tender Once cooked peel shallots combine with vinegar and honey in a blender blend to a liquid consistency Slowly pour remaining frac12 cup oil into blender on low speed until completely emulsified
3 Toss potatoes in the shallot vinaigrette with chives salt and pepper
Causa Morada By Jorge de la Torre
This Peruvian layered potato and chicken dish adds sky-blue creativity to your menu Serves 6
2 pounds purple potatoesFine sea saltfrac12 cup olive oilfrac14 cup lime juice freshly squeezed2 boneless skinless chicken breasts1 yellow onion whole1 carrot whole1 tablespoon chopped mint leavesfrac34 cup Greek yogurtfrac14 cup jalapenos finely choppedfrac12 cup celery minced frac12 cup red onion mincedBlack pepper to taste1frac12 cups semi-ripe avocados thinly sliced6 kalamata olives pitted
1 Place potatoes in a large saucepan Cover with cold salted water and bring to a boil Reduce heat and simmer until tender about 20 minutes Let cool
2 Peel potatoes and mash very finely in a large bowl Knead lightly with gloved hands (to avoid getting blue color on skin) slowly drizzling in olive oil until potatoes reach a doughlike consistency Add lime juice and season with salt Refrigerate about 2 hours
3 Put chicken onion carrot and mint into a large saucepan add just enough water to cover bring to a slow boil Cook until chicken is fork-tender about 20 minutes
4 Toss or compost whole onion carrot and mint Transfer chicken to a medium bowl Once cool shred chicken with fingers or a fork Mix in yogurt jalapenos celery and red onion Season to taste with salt and pepper Refrigerate until cold about 1 hour
5 Oil a 2-quart casserole Spoon half of the potato mixture into the casserole followed by chicken mixture and then remaining potato mixture Refrigerate until firm about 2 hours
6 Put a dollop of avocado dressing (recipe below) on each plate Slice and serve on dressing garnish with avocados and olives
CREAMY AVOCADO DRESSING1 ripe avocado3 tablespoons Greek yogurtSalt and pepper to taste
Mash all ingredients until smooth
Gnocchi amp Spicy Marinara Sauce By Michael Brooks
Who knew it was this easymdashand funmdashto make your own gnocchi Serves 4
GNOCCHI 3 large russet potatoes 1 tablespoon kosher saltGround black pepper to taste1 egg yolk beaten1 cup unbleached flour
1 Bake potatoes at 350deg for 45 minutes or until fork-tender Let potatoes cool peel them and then mash them in a medium-sized bowl
2 Gather 2 cups of mashed potatoes and form a well in the center Stir salt and black pepper into beaten yolk and pour into well
3 With both hands work mashed potato and egg together then gradually add flour until it turns into a dough Do not overknead
4 Dust a large cutting board or clean counter with flour Cut dough into six equal parts and roll into frac12- to frac34-inch thick ropes Slice ropes at frac12- to frac34-inch intervals
5 Flour a fork and press gnocchi along tines with thumb roll down to make ridges
6 Add gnocchi to boiling salted water cook until they float to the top 1ndash3 minutes
SAUCE3 tablespoons olive oil2 medium shallots minced4 garlic cloves minced2 roasted jalapeno peppers minced1 (28-ounce) can whole peeled tomatoes6 basil leaves thinly sliced1 teaspoon kosher saltfrac14 teaspoon black pepperParmesan cheese grated for garnish
1 Heat oil over medium-high heat in medium saucepan Add shallots and sauteacute until translucent add garlic and sauteacute 2 minutes
2 Add minced jalapeno and tomatoes and crush with a masher while in pan
3 Bring to a boil then lower to simmer for 15ndash20 minutes stirring every few minutes
4 Remove from heat Stir in basil and gnocchi Season with salt and pepper Top with parmesan if desired
To roast jalapenos Hold jalapeno with tongs over a gas burner flame until skin is blackened Or roast for 45 minutes at 350deg Let peppers sit 15 minutes then peel skin de-seed and mince
Baked Potato Doughnuts amp Apple Compote By Nicole Sandor
Potatoes are the stealth ingredient in this moist delicious doughnut Yields 12 doughnuts
DOUGHNUTS2 russet potatoesfrac12 teaspoon kosher salt1 cup all-purpose flour plus more for dusting1 cup whole-wheat flour1 teaspoon baking powderfrac14 teaspoon baking sodafrac12 teaspoon nutmeg1 teaspoon cinnamonfrac12 cup brown sugar3 tablespoons sugarfrac12 cup sour cream1 egg
1 Preheat oven to 350deg Line a baking sheet with parchment paper
2 In a medium pot boil potatoes with skins until fork-tender Drain excess water peel skins Mash the potatoes and let cool
3 In a medium bowl whisk together salt flours baking powder baking soda and spices
4 In a large bowl combine mashed potato sugars sour cream and egg
5 Add dry ingredients to potato mixture and beat until just incorporated Dough will be sticky Let dough rest for 10 minutes
6 Dust counter with all-purpose flour roll out dough to frac12-inch thickness Using a 3-inch circular cookie cutter punch holes from dough and line them up on parchment-lined baking sheet Take a 1-inch circular cookie cutter and punch holes in the dough center
7 Bake 12ndash13 minutes until donuts start to turn golden brown Remove from pan and cool on a rack Prepare topping
APPLE COMPOTE 2 tablespoons unsalted butter1 tablespoon brown sugar2 tablespoons agave nectar or honey2 cups apple juice1 apple diced in frac14-inch pieces1 tablespoon all-purpose flourWater as needed
1 In a small sauteacute pan melt butter and then add sugar creating a paste Add agave stir then add juice and apple Simmer 5 minutes
2 In a small bowl add water to flour a little at a time creating a slurry to prevent clumping
3 Slowly stir slurry into hot liquid cook until thickened Top doughnuts with compote
Optimum Wellness is excited to partner with Johnson amp Wales University Jorge de la Torre dean of culinary education at the Denver campus and a few of his star students developed these recipes Known as a recognized leader in culinary education JWU is changing the way the world eats For more information visit jwuedudenver
22 Winter 2016 Live Naturally
INT_129754_75265_Vans_Wellness_RESIZE_B_M_Ralphs_OLpdf 1 121415 1146 AM
reg trade copy 2015 Kashi Companytrade
Product selection varies by store
Italyrsquos never tasted so good
Briannascomcopy 2015 Del Sol Food Co Inc All rights reserved
OFF11$ any one (1) bottle of
Consumer Coupon void if transferred to any group fi rm or person prior to store redemption Coupon valid for items indicated any other use constitutes fraud may not be combined with any other offer One coupon per purchase of product(s) indicated Retailer This coupon will be redeemed for the face value plus 8cent handling provided terms of this offer have been complied with by the retailer and the consumer Any sales tax must be paid by the consumer Send to Del Sol Food Company Inmar dept 27271 1 Fawcett Dr Del Rio TX 78840 Cash Value 001cent Offer limited to one coupon per purchase of product(s) indicated Unauthorized reproduction prohibited Good only in the USA copy 2016 Del Sol Food Company Inc
EXPIRES041516
MANUFACTURERrsquoSCOUPON
Ingredients1 large homegrown tomato1 large avocado3-4 green onions chopped4 crispy bacon slices crumbled14 cup of sliced black olives14 cup of feta cheese (or cheese of your choice) BRIANNAS Italian Vinaigrette Dressing
Directions1 Slice tomato and arrange on a
plate in the shape of a star2 Slice avocado and place on top of
tomato slices3 Sprinkle onions olives and bacon
on top along with the cheese4 Drizzle desired amount of
BRIANNAS Italian Vinaigrette dressing on salad
5 Chill for 15 minutes - ENJOYServes 2
Italian Star SaladTry ThisTonight
69-0269-2015 Briannas Kroger live naturally-03Bindd 1 12415 605 PM
1 scoop Vega Protein amp Greens Vanilla
frac14 ndash frac12 cup unsweetened almond milk
1 cup frozen strawberries
frac12 frozen banana
2 Tbsp lemon juice
Blend an extra thick smoothie pour into bowl top with granola and fruit Enjoy with a spoon
Strawberry LemonSmoothie Bowl
ON ANY SMALL TUB OF VEGA PROTEIN amp GREENS
SAVE $5To Retailer Vega will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Vega Mandlik amp Rhodes PO Box 490 Dept 1215 Tecate CA 91980
To Consumer Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Coupon valid in-store only Only one coupon may be used on one tub per purchase One time use only Available in Ralphrsquos stores where Vega is sold Offer valid until 043016 ContactInquire within
MANUFACTURERrsquoS COUPON EXPIRES APRIL 30 2016
Eatmdashdonrsquot drinkmdashyour morning smoothie
DigiCodetrade Data FileACCOUNT 87272 MANDLIK RHODES INFORMATION SYSTEMS INCORDERED BY NICK ZAMUDIOPO NUMBER VEG 95554INVOICE NO 1508850( EPS via EMAIL )
Created on 12-1-15 at 151406by
SYMBOLOGY INCMaple Grove Minnesota 55369
763-315-8080
NOTICE This DigiCodetrade file is considered original artwork It must be inspected and approvedby the purchaser Use of this file confirms acceptance Any modification of this file through scalingor distortion is prohibited See back of the Symbology invoice for Limitation of Warranty
Encode 8110308387660009555435001100003160430SYMBOL HEIGHT 08576 NBAR 00104 BWA -0002095554 $5 off 1 any Vega Protein amp Greens tu
083876600-095554
livenaturallymagazinecom 25
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BUY IT AMYrsquoS INDIAN DAL CURRIED LENTIL In Indian cuisine dal means lentils peas or beans In Amyrsquos dal yoursquoll find all three mung dal beans organic black mung lentils green lentils and split yellow peas all in a mild curry base
MAKE IT BUY IT
Souped UpWHEN THE TEMPERATURES DIP THERE IS NOTHING MORE COMFORTING THAN A WARM BOWL OF SOUP WHETHER FROM YOUR OWN KITCHEN OR PREMADE SPOONFUL BY SPOONFUL THESE HEARTY HEALTHY OPTIONS WILL TAKE THE CHILL OFF AND FILL YOUR BELLY TOO BY KIMBERLY LORD STEWART
Chicken Tikka Masala SoupMAKE IT We dare you not to say ldquoMmmmmrdquo after your first bite of this take on an Indian favorite Serve with whole-grain naan or flatbread Serves 6ndash8
DIRECTIONS1 Heat oil over low heat in a large soup pot Add
onions and peppers sauteacute 15ndash20 minutes until soft2 Turn up heat to medium add garam masala
and sauteacute for 2 minutes Add garlic and ginger Stir and sauteacute for 1 minute Add sweet potatoes tomatoes and half of the chicken stock Fill tomato can halfway with water swish to remove tomato clinging to the can and add to the pot
3 Bring to a simmer and cook on low for 30 minutes until sweet potatoes are soft
4 Add tikka masala sauce garbanzos remaining chicken stock cauliflower and roasted chicken Bring back to a simmer and cook for 10 minutes until cauliflower is cooked Season with salt and pepper serve with a dollop of yogurt for each bowl
INGREDIENTS2 tablespoons canola oil 1 onion diced1 red pepper cored and
cubed2 teaspoons garam masala
spice blend2 cloves garlic minced1-inch knob fresh ginger
peeled and minced1 garnet sweet potato
peeled and cubed1 yellow sweet potato
peeled and cubed1 (28-ounce) can crushed
tomatoes32 ounces chicken stock
divided1 (16-ounce) jar tikka
masala sauce (try Kroger Private Selection)
1 (15-ounce) can garbanzo beans drained
frac12 small cauliflower stems removed cut into small florets
frac12 roasted chicken meat pulled off the bone
Salt and pepper as desiredGreek yogurt for garnish
Artichoke Leek and Potato Soup with Crispy ProsciuttoMAKE IT This no-cream leek and potato soup will please all palates Serve with a crusty whole-grain baguette and a salad to complete the meal Serves 6
INGREDIENTS3 large leeks2 tablespoons canola oil2 celery stalks1 (14-ounce) water-packed canned
artichoke hearts drained and chopped2 cloves garlic peeled1 teaspoon dried thyme6 large red potatoes washed and cut into
quarters8 cups vegetable brothSalt and pepper to taste 3 ounces prosciutto (optional)
DIRECTIONS1 Fill a large bowl with warm water Slice hairy ends off
the leeks and thinly slice the root stopping at the dark-green tops Place leeks in the warm water let sit for 10 minutes stirring occasionally to loosen any dirt Drain and rinse twice
2 Heat oil over low heat in a large soup pot Add drained leeks and celery sauteacute for 20 minutes until soft Add drained artichokes garlic and thyme Raise heat to medium and sauteacute for 2ndash3 minutes Add potatoes and broth bring to a soft boil and cook until potatoes are soft
3 Remove soup from heat and let sit for 15 minutes to cool Puree soup in batches in a blender or food processor until smooth Return pureed vegetables to the pot season with salt and pepper
4 For optional garnish place prosciutto on a parchment-lined baking sheet Place in a 375deg oven for about 5 minutes until crisp Serve on top of each bowl of soup
BUY IT IMAGINE ORGANIC CREAMY POTATO LEEK SOUPThis potato and leek soup is light and creamy with leeks onions potatoes and roasted garlic A blend of organic spices add an extra touch of flavor
eat MAKE IT BUY IT
26 Winter 2016 Live Naturally
BUY IT PACIFIC VEGETABLE LENTIL amp ROASTED RED PEPPER SOUPA combination of tender lentils fire-roasted peppers ripe tomatoes and black beans make this a hearty delicious soup loaded with fiber and protein
Cashew Butternut Squash Soup with Spiced MarshmallowsMAKE IT Warm baking spices give this otherwise traditional winter soup an added blanket of warmth The marshmallow garnish is optional but itrsquos a fun way to get your kids to eat their vegetables Serves 4ndash6
INGREDIENTS3 tablespoons extra-virgin
olive oil1 onion chopped1 carrot chopped1 celery stalk diced1 large shallot diced1 Honeycrisp apple peeled
cored and choppedfrac14 teaspoon ground cuminfrac14 teaspoon ground ginger1frasl8 teaspoon ground nutmeg1 medium butternut squash
peeled and cubed
frac12 cup raw cashews32 ounces vegetable stockfrac34 cup light canned coconut
milk6 large marshmallows one
per person cut in half to make two flat disks sprinkle each cut side with a light dusting of cayenne or cinnamon (optional)
DIRECTIONS1 Add olive oil to large soup pot on
medium heat Add onion carrot celery shallot and apple Sauteacute until golden brown about 10 minutes
2 Add cumin ginger and nutmeg Sauteacute for 3 minutes
3 Add squash cashews and stock Bring to a low boil and simmer until squash is soft
4 Let soup cool for about 30 minutes (or refrigerate)
5 Transfer soup in batches to a blender Puree each batch until smooth and return to pot Add coconut milk to thin out soup Reheat
6 Place spiced marshmallows in the bottom of each bowl and pour in the soup The heat will melt the marshmallows as they float to the top
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livenaturallymagazinecom 27
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eat
Salad in Winter JUST BECAUSE THE WEATHER IS COLD IS NO REASON TO LET YOUR SALAD RECIPES HIBERNATE BY KIMBERLY LORD STEWART
HEALTHY KITCHEN
Grilled Mediterranean Caesar with Capers and Sun-Dried Tomatoes Pair this eggless Caesar salad with grilled salmon or steak and yoursquoll have an elegant meal in less than 30 minutes No yolk Serves 4
2 organic whole romaine hearts cut lengthwise
2 pounds salmon or flank steak
4 tablespoons capers16 sun-dried tomatoes (oil-
packed) drained and thinly sliced
sup1frasl₈ red onion thinly sliced 1 lemon cut into quarters
DRESSING1 garlic clove crushed1 tablespoon lemon juicesup1frasl₃ cup plain 2 Greek yogurt1 teaspoon Dijon mustard1 teaspoon Worcestershire
sauce1 tablespoon white wine
vinegar frac12 cup grated Parmesan
cheese divided frac14ndashfrac12 cup extra-virgin olive
oilSalt and pepper to taste
1 Prepare dressing Place garlic lemon juice yogurt mustard Worcestershire sauce and white wine vinegar in a blender or small food processor Process until smooth Add half the cheese and pulse until mixed in Start with frac14 cup olive oil and puree until smooth Add more if necessary to thin out dressing Season with salt and pepper to taste
2 Brush cut lettuce halves and fish or steak on both sides with dressing
3 Grill salmon or steak on an outside grill or in a hot skillet on your stovetop to desired internal temperature During the last 2 minutes of grilling place the lettuce cut side down on the grill or in another skillet grill until lightly browned
4 Place lettuce on a plate grilled side up Garnish with capers sun-dried tomatoes and red onion Serve with the meat or fish Drizzle both with the remaining dressing Serve with extra lemon
Thai Glass Noodle and Edamame SaladThese noodles go by different namesmdashglass vermicelli rice cellophane or rice stick noodles No matter the name rice noodles are a fun way to get kids to eat their vegetables Serves 4
2 cups frozen shelled edamame1 (8-ounce) package glass rice noodles2 cups finely shredded purple cabbage1 tablespoon sesame oil1 cup sugar peas or snow peas sliced1 cup shredded carrots1 red pepper thinly sliced13 cucumber cut in half down the middle
sliced into moons2 green onions thinly sliced frac12 bunch cilantro chopped12 cup roasted peanuts chopped2 cups cooked chicken breast shredded
DRESSING2 tablespoons sweet chili sauce 2 tablespoons rice vinegar1 lime juiced2 tablespoons soy saucefrac12 teaspoon ground ginger 4 tablespoons peanut butterWater Sriracha sauce to taste
1 Bring a large pot of water to a boil Add the edamame and stir When the water returns to a boil add the noodles Remove from the heat and let sit for 6 minutes Add cabbage to noodles and hot water to soften Stir and let sit for 2 minutes Immediately drain in a colander and pat dry with a towel
2 Place in a serving bowl and add sesame oil Toss lightly to coat the noodles and vegetables
3 Add remaining vegetables cilantro peanuts and chicken
4 Whisk dressing ingredients If too thick add a little water to thin it out Season with Sriracha sauce as desired
5 Dress salad and stir gently to coat well
Greens are good but think about adding more color to your plate with red leaf
lettuce red radicchio and shredded purple
cabbage
28 Winter 2016 Live Naturally
Roasted Root Vegetables with Arugula Oven-roasting brings out the sweetness in winter vegetables Any winter vegetables will do so experiment with your favorites Try to cut all of the vegetables the same size so they cook evenly Serves 4
1 parsnip peeled cut lengthwise into quarters and again in 2-inch bars
2 carrots peeled cut like the parsnip 1 sweet potato peeled cut into 2-inch
pieces1 onion peeled cut into eighths 1 bunch small beets (any color) peeled
cut into eighths 2 apples peeled cut into eighths sup1frasl₃ cup extra-virgin olive oil2 teaspoons dried thymeKosher salt and pepper to taste4ndash5 cups arugula 3 ounces strong blue cheese
DRESSINGfrac14 cup apple cider vinegarfrac34 cup extra-virgin olive oil 2 tablespoons maple syrup sup1frasl₈ teaspoon dried mustard (or frac12
teaspoon Dijon mustard) Salt and pepper to taste
1 Preheat oven to 425deg Line a large baking sheet with parchment paper Place vegetables and apples in a single layer on baking sheet Drizzle with oil and season with thyme Stir to coat well Season with salt and pepper
2 Bake for 30ndash40 minutes until vegetables are tender
3 Remove from oven and transfer to a cool baking sheet Refrigerate to bring to room temperature (about 15 minutes)
4 Whisk dressing ingredients together 5 Divide arugula on salad plates Top
with roasted vegetables and blue cheese Spoon dressing over salad and serve
Pink Shrimp and Citrus Medallion SaladAfter one bite of this seaside main-dish salad yoursquoll forget itrsquos winter Serves 4
1 large head butter lettuce washed dried torn into bite-size pieces
2 bunches baby bok choy washed torn into bite-size pieces
4 fresh mint sprigs divided 5 fresh dill stems divided2 naval or blood oranges2 pink grapefruitssup1frasl₃ English cucumber thinly sliced1 ripe avocado pitted peeled cut
into 8 segments1frac12 pounds cooked peeled shrimp
DRESSINGfrac12 cup avocado oil1 lemon juiced1 tablespoon white wine vinegar2 teaspoons agaveSalt and pepper to taste
1 Gently toss lettuce and bok choy in a bowl Set aside
2 Remove mint leaves from the stems Sprinkle half on the salad Chop the rest and set aside Chop the dill leaves put half on the salad Set the rest aside
3 Cut away the peel and white pith from the oranges and grapefruits Cut out the segments set aside Reserve the orange and grapefruit membrane insides
4 Squeeze the juice from what is left of the orange and grapefruit insides into a small bowl Add avocado oil lemon juice vinegar agave and reserved mint and dill Whisk and season with salt and pepper
5 Retoss the salad and place greens on dinner plates Top each with cucumbers avocado citrus segments and shrimp Dress and serve
Remember oil and water donrsquot mix
Lettuce greens need to be dried well so the dressing wonrsquot
slide off
livenaturallymagazinecom 29
B y now yoursquove seen the headlines Cocoa is good for you
Deep within that scrumptious chocolate bar or frothing cup of hot cocoa rest power-ful bioactive compounds called flavanols
(also present in berries tea and wine) linked to everything from preventing heart attacks and dementia to stabilizing blood sugar and boosting sports perfor-mance But before you sink your teeth into another candy bar consider this To get enough cocoa flavanols (600 to 750 mg daily) to prompt such probable health benefits yoursquod have to eat as much as 1000 calories of dark chocolate or many thousands of calories of sugar-and-fat-loaded milk chocolate each day
ldquoThe evidence is very promising that cocoa flavanols could reduce risk of heart disease and other disordersrdquo notes cocoa researcher JoAnn Manson MD chief of the
Division of Preventive Medicine at Brigham and Womenrsquos Hospital in Boston ldquoBut we wouldnrsquot recommend trying to obtain large quantities by simply eating more chocolate The added calorie intake would be too highrdquo
Instead she and other nutrition experts suggest this Try to consume cocoa in as pure a state as possiblemdashas unsweetened cocoa powder cacao nibs or sparing amounts of high-quality dark chocolatemdashand incorporate its earthy savory taste into a variety of meals
ldquoWe are talking about a nutrient-dense phytochemical-rich food that can be eaten in breakfasts desserts and every way in betweenrdquo says registered dietitian Matt Ruscigno coauthor of Superfoods for Life Cacao (Fair Winds 2014) a cookbook that features everything from smoothies to sandwiches quinoa and lasagna ldquoToday in the Western world it has unfortunately become mostly just a candy bar But it has so much more to offerrdquo Ruscigno says
FOR THE LOVE
OF COCOA
HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT OVERDOSING ON SWEETS
BY LISA MARSHALL
30 Winter 2016 Live Naturally
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livenaturallymagazinecom 31
FROM BITTER BEAN TO SINFUL BARAs far back as 3000 BC chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao aka cocoa tree to make a fermented alcoholic drink says Santa Fendashbased chocolate historian Mark Sciscenti By around 2000 BC residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency Mayans and Aztecs dried and roasted the beans mixed them into a paste with cornmeal and spices and crumbled them into water for an ancient often cold chocolate beverage reserved for religious ceremonies medicinal treatments and elite treats ldquoIts consumption was pretty much the exclusive right of the rulers the priests and the warriorsrdquo Sciscenti says
Notably absent was sugar leaving those early cocoa drinks with a bitter taste Only in the late 1500s when cacao beans made their way to Spain did people start adding mild sweeteners By the 1700smdashafter the French and Italians piled on a little more sugarmdashhot chocolate had become a European luxury item lauded for its energy-
boosting and aphrodisiac properties It would take another century until in the mid-1800s inventor Joseph Fry developed the first chocolate bar
Today according to market research firm Mintel the average American eats about 95 pounds of chocolate each yearmdashthe vast majority of it milk chocolate Thatrsquos too bad says Sciscenti because all of that added milk and sugar negates many of the health benefits that come from cocoa
The good news Traditional uses of cocoa have been enjoying a renaissance with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats
ldquoI love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it hasrdquo says registered dietitian and chef Sara Haas ldquoIt makes a great platform for savory recipes and adds interest to dishes (like beef chicken or duck) that are otherwise a little one-noterdquo
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FOR THE LOVE OF COCOA
GLOSSARY COCOA VS CACAOCACAO BEANS The dried fatty seed of the fruit of the Theobroma cacao tree Some vegans and raw foodists eat them raw for snacks but they are very bitter If you are expecting a ldquochocolaterdquo taste yoursquore in for a surprise
CACAO NIBS Cracked shelled cacao beans usually roasted but sometimes available raw Have a bitter taste like cacao beans None of the inherent cocoa butter has been removed so they are high in good fat
CACAO POWDER Not to be confused with cocoa powder cacao powder is made from grinding down the shelled cacao bean Sometimes raw sometimes roasted Unlike cocoa powder in which the cocoa butter has been removed it is high in fat and has a full-bodied texture
COCOA LIQUOR The paste made from ground roasted shelled and fermented cacao beans This is what is referred to as ldquopercent cacaordquo on food packaging
COCOA BUTTER When cocoa liquor is pressed and the cocoa solids are removed slightly more than half of the remaining product is the cacao fat or cocoa butter It is 100 percent fat and is used in foods and cosmetics
COCOA POWDER What is left after the cocoa butter has been removed from the liquor Cocoa powder is one of the most recognized and used forms of cacao
CHOCOLATE Cocoa liquor plus cocoa butter plus sugar The percentage of cocoa liquor in chocolate determines how ldquodarkrdquo it is (Milk chocolate which also includes milk products typically contains around 10ndash12 percent cocoa liquor White chocolate contains about 20 cocoa butter plus sugar and dairy ingredients Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients)
32 Winter 2016 Live Naturally
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AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings
frac12 cup raw cacao powder or nibs
3 cups water1 teaspoon fresh or dried
minced chili pepper or to taste
1 cinnamon stick crushedPinch of salt1 vanilla bean
1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor
2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm
CREDIT SUPERFOODS FOR LIFE
CACAO BY MATT RUSCIGNO RECIPE
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best
200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)
livenaturallymagazinecom 33
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RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
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livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
SHU
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Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
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40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
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1001
7077
0000
1231
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0100
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SNACK SMARTbegin
As the first meal of the day breakfast provides you with nutrients that lead to better concentration and more energy so
you can perform your best Itrsquos a must for kids too A research review in Frontiers in Human Neuroscience found strong evidence that regular
breakfasts improved both behavior and academic performance in schoolchildren
Raise the Breakfast BarDONrsquoT HAVE TIME TO SIT DOWN FOR BREAKFAST GRAB A BAR AND GO BY REBECCA HEATON
GETTING READY IN THE MORNING isnrsquot always easy particularly if yoursquore also trying to get family members out the door to work or school If you have to eat on the go put a fast and healthy spin on breakfast with these tasty portable bar options
KASHI TRAIL MIX CHEWY GRANOLA BARIn Japanese kashi means
ldquoenergyrdquo And thatrsquos what
you get from this tasty
granola bar Each bar
serves up 11 grams of
whole grains and has a
nice crunchy yet chewy
texture thanks to a
blend of energy-inducing
roasted whole almonds
sunflower seeds sun-dried
cranberries and raisins
NUTRITION DEETS
Calories 140
Fiber 4 grams
Protein 6 grams
Sugars 6 grams
LARABAR BANANA BREAD BARWith three ingredientsmdash
bananas dates and
almondsmdashit doesnrsquot get
more simple and pure
than this Along with being
gluten-free soy-free
dairy-free kosher and
vegan this bar delivers 20
percent of your daily fiber
and 12 percent of your
daily potassium needs A
nutritious take on morning
banana ldquobreadrdquo for sure
NUTRITION DEETS
Calories 230
Fiber 5 grams
Protein 6 grams
Sugars 20 grams
16 Winter 2016 Live Naturally
CLIF CRUNCHY PEANUT BUTTER BARLoaded with organic oats
and peanut butter plus
11 vitamins and minerals
this bar is full of energy
and goodness Numbers
we approve 22 percent
of your protein RDA 20
percent of your daily
calcium plus healthy
doses of essential minerals
like phosphorous (25
percent) and magnesium
(25 percent) And it tastes
great too
NUTRITION DEETS
Calories 260
Fiber 4 grams
Protein 11 grams
Sugars 20 grams
BALANCE BAR YOGURT HONEY PEANUT When you need protein
reach for this honey and
peanut bar dressed in
creamy yogurt It provides
30 percent of your daily
protein needs to keep
you fueled and energized
throughout the morning
Itrsquos also an excellent
source of healthy
antioxidants including
vitamins A C and E Best
of all It tastes like peanut
butter fudge
NUTRITION DEETS
Calories 200
Fiber 1 gram
Protein 15 grams
Sugars 18 grams
CASCADIAN FARM ORGANIC CHOCOLATE CHIP CHEWY GRANOLA BARKnown for its array
of healthy morning
cereals Cascadian
Farm has taken some
of its best ingredients
and formed them into
a delicious chewy
granola bar USDA-
certified organic this
bar has 8 grams of
whole grains plus
semisweet chocolate
chips to satisfy your
morning sweet tooth
NUTRITION DEETS
Calories 140
Fiber 1 gram
Protein 2 grams
Sugars 9 grams
LIVE KINDTM
healthy habits start here
KINDreg is a registered trademark of KIND Management Inc
DATE 93015 CLIENT POT TRIM SIZE 8 x 105 APPROVAL INITIALDATETIME APPROVAL INITIALDATETIME
FILE NAME POT150331 PURPLE POTATO AD PREPARED BY Jake LIVE SIZE -25 all 1 ART DIRECTOR 4 PROD MGR
PUBISSUE Kroger Retail DEC INTERNAL ROUND R1 BLEED SIZE +25 2 COPYWRITER 5 PROJ MGR
FILE TYPE INDD CC 2015 CLIENT ROUND R1 LASER SCALE 100 3 COPYEDITOR 6 ACCOUNT MGR
NOTES
of the world
e 9 B E HO L D
of the world
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e Irish ied em
e Irish ied em
boiled em em em
9B E HO L D
copy 2
015
Un
ited
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tato
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20
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Get potatoes in the produce department to make Rainbow Potato Pancakes and thousands of other incredible dishesand thousands of other incredible dishes
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OV
AR
eatHot Potato
WHETHER YOU LIKE rsquoEM MASHED BAKED BOILED ROASTED OR GRILLED THESE POPULAR VERSATILE
VEGETABLES ARE SURPRISINGLY PACKED WITH POWER AND NUTRITION
RUSSETSMost widely used in the United States brown-skinned russets have a mild earthy flavor with a bit of sweetness A favorite use is baking resulting in a light fluffy center surrounded by a crispy roasted skin Russets are also good for mashed potatoes and pan-fried potatoes
WHITESMashing is a common use for these subtly sweet creamy all-purpose potatoes Their skin is so delicate you donrsquot even need to peel them even when mashing Also try grilling whites (whole or thickly sliced) to bring out a more full-bodied flavor or use them in soups or stews as they hold their shape well when tender
PURPLESBLUESWith a rich vibrant color and distinctively nutty taste cooked purples and blues are a great fit for potato salads as well as green salads Their moist firm flesh retains its shape and ranges from purple to lavender to almost white Theyrsquore delicious roasted but microwaving best preserves their color
REDSBecause their texture stays firm throughout the cooking process reds do well in soups and stews Keep the skin onmdashno need to peel themmdashto add color to any dish Slightly sweet with a smooth creamy always-tender texture reds are ideal for potato salads or creamy mashed potatoes
YELLOWSGrilling is a favorite use for yellows because it brings out their sweet caramelized flavor Plus the crispy golden skin enhances the dense buttery texture of the flesh This smooth texture also lends itself well to lighter versions of baked or roasted potatoes
livenaturallymagazinecom 19
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eat
Potato Power THIS SEEMINGLY HUMBLE SOMETIMES MALIGNED VEGETABLE IS REALLY A SUPERFOOD IN DISGUISE
DISH IT UP
The Good Stuff in SpudsOne medium-sized potato (53 ounces with skin) contains
Vitamin C A whopping 45 percent of your daily value helps prevent cellular damage aids iron absorption and may help support the bodyrsquos immune system
Potassium More than any vegetable or fruit (10 percent of your daily needs) including bananas sweet potatoes and broccoli encourages normal heart rhythm fluid balance and muscle and nerve function
Fiber 8 percent of your daily requirements (with the potato skin) improves digestion cholesterol and blood sugar levels
Vitamin B6 10 percent of your daily value necessary for carbohydrate and protein metabolism
+ Just 110 calories and no fat
Causa Morada
Heirloom Potato Salad with Roasted Shallot Vinaigrette
Baked Potato Doughnuts amp Apple Compote
SHOPPING FOR TATERSWhen buying potatoes look for clean smooth and firm-textured
spuds with no cuts bruises or discoloration See green on the
skin This is buildup of a chemical called solanine a natural reaction to the potato being exposed to too
much light Solanine produces a bitter taste and if eaten in large
quantity can cause illness So cut away any green portions before
cooking and eating
20 Winter 2016 Live Naturally
Gnocchi amp Spicy Marinara Sauce
Potato facts and tips courtesy of the United States Potato Board Learn more about these super tubers at potatogoodnesscom
STEP 1 After kneading gnocchi dough and cutting into smaller pieces flour a fork and place a piece of dough on fork
HOW TO FORM A PERFECT GNOCCHI
STEP 2 Press gnocchi dough down on fork tines with your thumb
STEP 3 Roll piece of dough down the fork to make ridges Voilagrave yoursquove created a perfect gnocchi
Repeat with all pieces
TURN THE PAGE FOR
THE FULL RECIPE
PETITES AND FINGERLINGS
These bite-sized spuds are smaller versions of their full-
sized cousins and come in a wide range of skin and flesh colors
The difference Because of their smaller size their flavors are more
concentrated and they cook more quickly Both petites and fingerlings are excellent when
roasted or in potato salads
TO PEEL OR NOT TO PEEL
While the skin contains about half of the potatorsquos dietary
fiber the majority of nutrients are found within the potato
itself If peeling use a vegetable peeler or sharp paring knife and
keep the peeling very thin to preserve nutrients that are found
close to the skin Yoursquoll get the most nutrients however when potatoes are cooked and eaten
with the skin on
livenaturallymagazinecom 21
eat DISH IT UP
Heirloom Potato Salad with Roasted Shallot Vinaigrette By Jasmine Smith
With a rainbow of potato types this is a colorful side dish Serves 4
1frac12 pounds petite red white and purple potatoes washed unpeeled and quartered
3 garlic cloves mincedfrac34 cup canola oil plus 2 tablespoons divided 2 shallots unpeeled frac14 cup red wine vinegar2 tablespoons honey2 tablespoons chives mincedSalt and pepper to taste
1 Preheat oven to 400deg Mix potatoes garlic and frac14 cup of canola oil Spread on a baking sheet Bake until potatoes are tender enough to pierce with a fork about 30 minutes
2 Meanwhile drizzle 2 tablespoons canola oil on shallots and wrap in aluminum foil Bake 15 minutes until tender Once cooked peel shallots combine with vinegar and honey in a blender blend to a liquid consistency Slowly pour remaining frac12 cup oil into blender on low speed until completely emulsified
3 Toss potatoes in the shallot vinaigrette with chives salt and pepper
Causa Morada By Jorge de la Torre
This Peruvian layered potato and chicken dish adds sky-blue creativity to your menu Serves 6
2 pounds purple potatoesFine sea saltfrac12 cup olive oilfrac14 cup lime juice freshly squeezed2 boneless skinless chicken breasts1 yellow onion whole1 carrot whole1 tablespoon chopped mint leavesfrac34 cup Greek yogurtfrac14 cup jalapenos finely choppedfrac12 cup celery minced frac12 cup red onion mincedBlack pepper to taste1frac12 cups semi-ripe avocados thinly sliced6 kalamata olives pitted
1 Place potatoes in a large saucepan Cover with cold salted water and bring to a boil Reduce heat and simmer until tender about 20 minutes Let cool
2 Peel potatoes and mash very finely in a large bowl Knead lightly with gloved hands (to avoid getting blue color on skin) slowly drizzling in olive oil until potatoes reach a doughlike consistency Add lime juice and season with salt Refrigerate about 2 hours
3 Put chicken onion carrot and mint into a large saucepan add just enough water to cover bring to a slow boil Cook until chicken is fork-tender about 20 minutes
4 Toss or compost whole onion carrot and mint Transfer chicken to a medium bowl Once cool shred chicken with fingers or a fork Mix in yogurt jalapenos celery and red onion Season to taste with salt and pepper Refrigerate until cold about 1 hour
5 Oil a 2-quart casserole Spoon half of the potato mixture into the casserole followed by chicken mixture and then remaining potato mixture Refrigerate until firm about 2 hours
6 Put a dollop of avocado dressing (recipe below) on each plate Slice and serve on dressing garnish with avocados and olives
CREAMY AVOCADO DRESSING1 ripe avocado3 tablespoons Greek yogurtSalt and pepper to taste
Mash all ingredients until smooth
Gnocchi amp Spicy Marinara Sauce By Michael Brooks
Who knew it was this easymdashand funmdashto make your own gnocchi Serves 4
GNOCCHI 3 large russet potatoes 1 tablespoon kosher saltGround black pepper to taste1 egg yolk beaten1 cup unbleached flour
1 Bake potatoes at 350deg for 45 minutes or until fork-tender Let potatoes cool peel them and then mash them in a medium-sized bowl
2 Gather 2 cups of mashed potatoes and form a well in the center Stir salt and black pepper into beaten yolk and pour into well
3 With both hands work mashed potato and egg together then gradually add flour until it turns into a dough Do not overknead
4 Dust a large cutting board or clean counter with flour Cut dough into six equal parts and roll into frac12- to frac34-inch thick ropes Slice ropes at frac12- to frac34-inch intervals
5 Flour a fork and press gnocchi along tines with thumb roll down to make ridges
6 Add gnocchi to boiling salted water cook until they float to the top 1ndash3 minutes
SAUCE3 tablespoons olive oil2 medium shallots minced4 garlic cloves minced2 roasted jalapeno peppers minced1 (28-ounce) can whole peeled tomatoes6 basil leaves thinly sliced1 teaspoon kosher saltfrac14 teaspoon black pepperParmesan cheese grated for garnish
1 Heat oil over medium-high heat in medium saucepan Add shallots and sauteacute until translucent add garlic and sauteacute 2 minutes
2 Add minced jalapeno and tomatoes and crush with a masher while in pan
3 Bring to a boil then lower to simmer for 15ndash20 minutes stirring every few minutes
4 Remove from heat Stir in basil and gnocchi Season with salt and pepper Top with parmesan if desired
To roast jalapenos Hold jalapeno with tongs over a gas burner flame until skin is blackened Or roast for 45 minutes at 350deg Let peppers sit 15 minutes then peel skin de-seed and mince
Baked Potato Doughnuts amp Apple Compote By Nicole Sandor
Potatoes are the stealth ingredient in this moist delicious doughnut Yields 12 doughnuts
DOUGHNUTS2 russet potatoesfrac12 teaspoon kosher salt1 cup all-purpose flour plus more for dusting1 cup whole-wheat flour1 teaspoon baking powderfrac14 teaspoon baking sodafrac12 teaspoon nutmeg1 teaspoon cinnamonfrac12 cup brown sugar3 tablespoons sugarfrac12 cup sour cream1 egg
1 Preheat oven to 350deg Line a baking sheet with parchment paper
2 In a medium pot boil potatoes with skins until fork-tender Drain excess water peel skins Mash the potatoes and let cool
3 In a medium bowl whisk together salt flours baking powder baking soda and spices
4 In a large bowl combine mashed potato sugars sour cream and egg
5 Add dry ingredients to potato mixture and beat until just incorporated Dough will be sticky Let dough rest for 10 minutes
6 Dust counter with all-purpose flour roll out dough to frac12-inch thickness Using a 3-inch circular cookie cutter punch holes from dough and line them up on parchment-lined baking sheet Take a 1-inch circular cookie cutter and punch holes in the dough center
7 Bake 12ndash13 minutes until donuts start to turn golden brown Remove from pan and cool on a rack Prepare topping
APPLE COMPOTE 2 tablespoons unsalted butter1 tablespoon brown sugar2 tablespoons agave nectar or honey2 cups apple juice1 apple diced in frac14-inch pieces1 tablespoon all-purpose flourWater as needed
1 In a small sauteacute pan melt butter and then add sugar creating a paste Add agave stir then add juice and apple Simmer 5 minutes
2 In a small bowl add water to flour a little at a time creating a slurry to prevent clumping
3 Slowly stir slurry into hot liquid cook until thickened Top doughnuts with compote
Optimum Wellness is excited to partner with Johnson amp Wales University Jorge de la Torre dean of culinary education at the Denver campus and a few of his star students developed these recipes Known as a recognized leader in culinary education JWU is changing the way the world eats For more information visit jwuedudenver
22 Winter 2016 Live Naturally
INT_129754_75265_Vans_Wellness_RESIZE_B_M_Ralphs_OLpdf 1 121415 1146 AM
reg trade copy 2015 Kashi Companytrade
Product selection varies by store
Italyrsquos never tasted so good
Briannascomcopy 2015 Del Sol Food Co Inc All rights reserved
OFF11$ any one (1) bottle of
Consumer Coupon void if transferred to any group fi rm or person prior to store redemption Coupon valid for items indicated any other use constitutes fraud may not be combined with any other offer One coupon per purchase of product(s) indicated Retailer This coupon will be redeemed for the face value plus 8cent handling provided terms of this offer have been complied with by the retailer and the consumer Any sales tax must be paid by the consumer Send to Del Sol Food Company Inmar dept 27271 1 Fawcett Dr Del Rio TX 78840 Cash Value 001cent Offer limited to one coupon per purchase of product(s) indicated Unauthorized reproduction prohibited Good only in the USA copy 2016 Del Sol Food Company Inc
EXPIRES041516
MANUFACTURERrsquoSCOUPON
Ingredients1 large homegrown tomato1 large avocado3-4 green onions chopped4 crispy bacon slices crumbled14 cup of sliced black olives14 cup of feta cheese (or cheese of your choice) BRIANNAS Italian Vinaigrette Dressing
Directions1 Slice tomato and arrange on a
plate in the shape of a star2 Slice avocado and place on top of
tomato slices3 Sprinkle onions olives and bacon
on top along with the cheese4 Drizzle desired amount of
BRIANNAS Italian Vinaigrette dressing on salad
5 Chill for 15 minutes - ENJOYServes 2
Italian Star SaladTry ThisTonight
69-0269-2015 Briannas Kroger live naturally-03Bindd 1 12415 605 PM
1 scoop Vega Protein amp Greens Vanilla
frac14 ndash frac12 cup unsweetened almond milk
1 cup frozen strawberries
frac12 frozen banana
2 Tbsp lemon juice
Blend an extra thick smoothie pour into bowl top with granola and fruit Enjoy with a spoon
Strawberry LemonSmoothie Bowl
ON ANY SMALL TUB OF VEGA PROTEIN amp GREENS
SAVE $5To Retailer Vega will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Vega Mandlik amp Rhodes PO Box 490 Dept 1215 Tecate CA 91980
To Consumer Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Coupon valid in-store only Only one coupon may be used on one tub per purchase One time use only Available in Ralphrsquos stores where Vega is sold Offer valid until 043016 ContactInquire within
MANUFACTURERrsquoS COUPON EXPIRES APRIL 30 2016
Eatmdashdonrsquot drinkmdashyour morning smoothie
DigiCodetrade Data FileACCOUNT 87272 MANDLIK RHODES INFORMATION SYSTEMS INCORDERED BY NICK ZAMUDIOPO NUMBER VEG 95554INVOICE NO 1508850( EPS via EMAIL )
Created on 12-1-15 at 151406by
SYMBOLOGY INCMaple Grove Minnesota 55369
763-315-8080
NOTICE This DigiCodetrade file is considered original artwork It must be inspected and approvedby the purchaser Use of this file confirms acceptance Any modification of this file through scalingor distortion is prohibited See back of the Symbology invoice for Limitation of Warranty
Encode 8110308387660009555435001100003160430SYMBOL HEIGHT 08576 NBAR 00104 BWA -0002095554 $5 off 1 any Vega Protein amp Greens tu
083876600-095554
livenaturallymagazinecom 25
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BUY IT AMYrsquoS INDIAN DAL CURRIED LENTIL In Indian cuisine dal means lentils peas or beans In Amyrsquos dal yoursquoll find all three mung dal beans organic black mung lentils green lentils and split yellow peas all in a mild curry base
MAKE IT BUY IT
Souped UpWHEN THE TEMPERATURES DIP THERE IS NOTHING MORE COMFORTING THAN A WARM BOWL OF SOUP WHETHER FROM YOUR OWN KITCHEN OR PREMADE SPOONFUL BY SPOONFUL THESE HEARTY HEALTHY OPTIONS WILL TAKE THE CHILL OFF AND FILL YOUR BELLY TOO BY KIMBERLY LORD STEWART
Chicken Tikka Masala SoupMAKE IT We dare you not to say ldquoMmmmmrdquo after your first bite of this take on an Indian favorite Serve with whole-grain naan or flatbread Serves 6ndash8
DIRECTIONS1 Heat oil over low heat in a large soup pot Add
onions and peppers sauteacute 15ndash20 minutes until soft2 Turn up heat to medium add garam masala
and sauteacute for 2 minutes Add garlic and ginger Stir and sauteacute for 1 minute Add sweet potatoes tomatoes and half of the chicken stock Fill tomato can halfway with water swish to remove tomato clinging to the can and add to the pot
3 Bring to a simmer and cook on low for 30 minutes until sweet potatoes are soft
4 Add tikka masala sauce garbanzos remaining chicken stock cauliflower and roasted chicken Bring back to a simmer and cook for 10 minutes until cauliflower is cooked Season with salt and pepper serve with a dollop of yogurt for each bowl
INGREDIENTS2 tablespoons canola oil 1 onion diced1 red pepper cored and
cubed2 teaspoons garam masala
spice blend2 cloves garlic minced1-inch knob fresh ginger
peeled and minced1 garnet sweet potato
peeled and cubed1 yellow sweet potato
peeled and cubed1 (28-ounce) can crushed
tomatoes32 ounces chicken stock
divided1 (16-ounce) jar tikka
masala sauce (try Kroger Private Selection)
1 (15-ounce) can garbanzo beans drained
frac12 small cauliflower stems removed cut into small florets
frac12 roasted chicken meat pulled off the bone
Salt and pepper as desiredGreek yogurt for garnish
Artichoke Leek and Potato Soup with Crispy ProsciuttoMAKE IT This no-cream leek and potato soup will please all palates Serve with a crusty whole-grain baguette and a salad to complete the meal Serves 6
INGREDIENTS3 large leeks2 tablespoons canola oil2 celery stalks1 (14-ounce) water-packed canned
artichoke hearts drained and chopped2 cloves garlic peeled1 teaspoon dried thyme6 large red potatoes washed and cut into
quarters8 cups vegetable brothSalt and pepper to taste 3 ounces prosciutto (optional)
DIRECTIONS1 Fill a large bowl with warm water Slice hairy ends off
the leeks and thinly slice the root stopping at the dark-green tops Place leeks in the warm water let sit for 10 minutes stirring occasionally to loosen any dirt Drain and rinse twice
2 Heat oil over low heat in a large soup pot Add drained leeks and celery sauteacute for 20 minutes until soft Add drained artichokes garlic and thyme Raise heat to medium and sauteacute for 2ndash3 minutes Add potatoes and broth bring to a soft boil and cook until potatoes are soft
3 Remove soup from heat and let sit for 15 minutes to cool Puree soup in batches in a blender or food processor until smooth Return pureed vegetables to the pot season with salt and pepper
4 For optional garnish place prosciutto on a parchment-lined baking sheet Place in a 375deg oven for about 5 minutes until crisp Serve on top of each bowl of soup
BUY IT IMAGINE ORGANIC CREAMY POTATO LEEK SOUPThis potato and leek soup is light and creamy with leeks onions potatoes and roasted garlic A blend of organic spices add an extra touch of flavor
eat MAKE IT BUY IT
26 Winter 2016 Live Naturally
BUY IT PACIFIC VEGETABLE LENTIL amp ROASTED RED PEPPER SOUPA combination of tender lentils fire-roasted peppers ripe tomatoes and black beans make this a hearty delicious soup loaded with fiber and protein
Cashew Butternut Squash Soup with Spiced MarshmallowsMAKE IT Warm baking spices give this otherwise traditional winter soup an added blanket of warmth The marshmallow garnish is optional but itrsquos a fun way to get your kids to eat their vegetables Serves 4ndash6
INGREDIENTS3 tablespoons extra-virgin
olive oil1 onion chopped1 carrot chopped1 celery stalk diced1 large shallot diced1 Honeycrisp apple peeled
cored and choppedfrac14 teaspoon ground cuminfrac14 teaspoon ground ginger1frasl8 teaspoon ground nutmeg1 medium butternut squash
peeled and cubed
frac12 cup raw cashews32 ounces vegetable stockfrac34 cup light canned coconut
milk6 large marshmallows one
per person cut in half to make two flat disks sprinkle each cut side with a light dusting of cayenne or cinnamon (optional)
DIRECTIONS1 Add olive oil to large soup pot on
medium heat Add onion carrot celery shallot and apple Sauteacute until golden brown about 10 minutes
2 Add cumin ginger and nutmeg Sauteacute for 3 minutes
3 Add squash cashews and stock Bring to a low boil and simmer until squash is soft
4 Let soup cool for about 30 minutes (or refrigerate)
5 Transfer soup in batches to a blender Puree each batch until smooth and return to pot Add coconut milk to thin out soup Reheat
6 Place spiced marshmallows in the bottom of each bowl and pour in the soup The heat will melt the marshmallows as they float to the top
AA
RO
N C
OLU
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LE E
RIC
LE
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VA
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livenaturallymagazinecom 27
AA
RO
N C
OLU
SSI (
5)
ST
YLE
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IC L
ESK
OV
AR
eat
Salad in Winter JUST BECAUSE THE WEATHER IS COLD IS NO REASON TO LET YOUR SALAD RECIPES HIBERNATE BY KIMBERLY LORD STEWART
HEALTHY KITCHEN
Grilled Mediterranean Caesar with Capers and Sun-Dried Tomatoes Pair this eggless Caesar salad with grilled salmon or steak and yoursquoll have an elegant meal in less than 30 minutes No yolk Serves 4
2 organic whole romaine hearts cut lengthwise
2 pounds salmon or flank steak
4 tablespoons capers16 sun-dried tomatoes (oil-
packed) drained and thinly sliced
sup1frasl₈ red onion thinly sliced 1 lemon cut into quarters
DRESSING1 garlic clove crushed1 tablespoon lemon juicesup1frasl₃ cup plain 2 Greek yogurt1 teaspoon Dijon mustard1 teaspoon Worcestershire
sauce1 tablespoon white wine
vinegar frac12 cup grated Parmesan
cheese divided frac14ndashfrac12 cup extra-virgin olive
oilSalt and pepper to taste
1 Prepare dressing Place garlic lemon juice yogurt mustard Worcestershire sauce and white wine vinegar in a blender or small food processor Process until smooth Add half the cheese and pulse until mixed in Start with frac14 cup olive oil and puree until smooth Add more if necessary to thin out dressing Season with salt and pepper to taste
2 Brush cut lettuce halves and fish or steak on both sides with dressing
3 Grill salmon or steak on an outside grill or in a hot skillet on your stovetop to desired internal temperature During the last 2 minutes of grilling place the lettuce cut side down on the grill or in another skillet grill until lightly browned
4 Place lettuce on a plate grilled side up Garnish with capers sun-dried tomatoes and red onion Serve with the meat or fish Drizzle both with the remaining dressing Serve with extra lemon
Thai Glass Noodle and Edamame SaladThese noodles go by different namesmdashglass vermicelli rice cellophane or rice stick noodles No matter the name rice noodles are a fun way to get kids to eat their vegetables Serves 4
2 cups frozen shelled edamame1 (8-ounce) package glass rice noodles2 cups finely shredded purple cabbage1 tablespoon sesame oil1 cup sugar peas or snow peas sliced1 cup shredded carrots1 red pepper thinly sliced13 cucumber cut in half down the middle
sliced into moons2 green onions thinly sliced frac12 bunch cilantro chopped12 cup roasted peanuts chopped2 cups cooked chicken breast shredded
DRESSING2 tablespoons sweet chili sauce 2 tablespoons rice vinegar1 lime juiced2 tablespoons soy saucefrac12 teaspoon ground ginger 4 tablespoons peanut butterWater Sriracha sauce to taste
1 Bring a large pot of water to a boil Add the edamame and stir When the water returns to a boil add the noodles Remove from the heat and let sit for 6 minutes Add cabbage to noodles and hot water to soften Stir and let sit for 2 minutes Immediately drain in a colander and pat dry with a towel
2 Place in a serving bowl and add sesame oil Toss lightly to coat the noodles and vegetables
3 Add remaining vegetables cilantro peanuts and chicken
4 Whisk dressing ingredients If too thick add a little water to thin it out Season with Sriracha sauce as desired
5 Dress salad and stir gently to coat well
Greens are good but think about adding more color to your plate with red leaf
lettuce red radicchio and shredded purple
cabbage
28 Winter 2016 Live Naturally
Roasted Root Vegetables with Arugula Oven-roasting brings out the sweetness in winter vegetables Any winter vegetables will do so experiment with your favorites Try to cut all of the vegetables the same size so they cook evenly Serves 4
1 parsnip peeled cut lengthwise into quarters and again in 2-inch bars
2 carrots peeled cut like the parsnip 1 sweet potato peeled cut into 2-inch
pieces1 onion peeled cut into eighths 1 bunch small beets (any color) peeled
cut into eighths 2 apples peeled cut into eighths sup1frasl₃ cup extra-virgin olive oil2 teaspoons dried thymeKosher salt and pepper to taste4ndash5 cups arugula 3 ounces strong blue cheese
DRESSINGfrac14 cup apple cider vinegarfrac34 cup extra-virgin olive oil 2 tablespoons maple syrup sup1frasl₈ teaspoon dried mustard (or frac12
teaspoon Dijon mustard) Salt and pepper to taste
1 Preheat oven to 425deg Line a large baking sheet with parchment paper Place vegetables and apples in a single layer on baking sheet Drizzle with oil and season with thyme Stir to coat well Season with salt and pepper
2 Bake for 30ndash40 minutes until vegetables are tender
3 Remove from oven and transfer to a cool baking sheet Refrigerate to bring to room temperature (about 15 minutes)
4 Whisk dressing ingredients together 5 Divide arugula on salad plates Top
with roasted vegetables and blue cheese Spoon dressing over salad and serve
Pink Shrimp and Citrus Medallion SaladAfter one bite of this seaside main-dish salad yoursquoll forget itrsquos winter Serves 4
1 large head butter lettuce washed dried torn into bite-size pieces
2 bunches baby bok choy washed torn into bite-size pieces
4 fresh mint sprigs divided 5 fresh dill stems divided2 naval or blood oranges2 pink grapefruitssup1frasl₃ English cucumber thinly sliced1 ripe avocado pitted peeled cut
into 8 segments1frac12 pounds cooked peeled shrimp
DRESSINGfrac12 cup avocado oil1 lemon juiced1 tablespoon white wine vinegar2 teaspoons agaveSalt and pepper to taste
1 Gently toss lettuce and bok choy in a bowl Set aside
2 Remove mint leaves from the stems Sprinkle half on the salad Chop the rest and set aside Chop the dill leaves put half on the salad Set the rest aside
3 Cut away the peel and white pith from the oranges and grapefruits Cut out the segments set aside Reserve the orange and grapefruit membrane insides
4 Squeeze the juice from what is left of the orange and grapefruit insides into a small bowl Add avocado oil lemon juice vinegar agave and reserved mint and dill Whisk and season with salt and pepper
5 Retoss the salad and place greens on dinner plates Top each with cucumbers avocado citrus segments and shrimp Dress and serve
Remember oil and water donrsquot mix
Lettuce greens need to be dried well so the dressing wonrsquot
slide off
livenaturallymagazinecom 29
B y now yoursquove seen the headlines Cocoa is good for you
Deep within that scrumptious chocolate bar or frothing cup of hot cocoa rest power-ful bioactive compounds called flavanols
(also present in berries tea and wine) linked to everything from preventing heart attacks and dementia to stabilizing blood sugar and boosting sports perfor-mance But before you sink your teeth into another candy bar consider this To get enough cocoa flavanols (600 to 750 mg daily) to prompt such probable health benefits yoursquod have to eat as much as 1000 calories of dark chocolate or many thousands of calories of sugar-and-fat-loaded milk chocolate each day
ldquoThe evidence is very promising that cocoa flavanols could reduce risk of heart disease and other disordersrdquo notes cocoa researcher JoAnn Manson MD chief of the
Division of Preventive Medicine at Brigham and Womenrsquos Hospital in Boston ldquoBut we wouldnrsquot recommend trying to obtain large quantities by simply eating more chocolate The added calorie intake would be too highrdquo
Instead she and other nutrition experts suggest this Try to consume cocoa in as pure a state as possiblemdashas unsweetened cocoa powder cacao nibs or sparing amounts of high-quality dark chocolatemdashand incorporate its earthy savory taste into a variety of meals
ldquoWe are talking about a nutrient-dense phytochemical-rich food that can be eaten in breakfasts desserts and every way in betweenrdquo says registered dietitian Matt Ruscigno coauthor of Superfoods for Life Cacao (Fair Winds 2014) a cookbook that features everything from smoothies to sandwiches quinoa and lasagna ldquoToday in the Western world it has unfortunately become mostly just a candy bar But it has so much more to offerrdquo Ruscigno says
FOR THE LOVE
OF COCOA
HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT OVERDOSING ON SWEETS
BY LISA MARSHALL
30 Winter 2016 Live Naturally
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livenaturallymagazinecom 31
FROM BITTER BEAN TO SINFUL BARAs far back as 3000 BC chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao aka cocoa tree to make a fermented alcoholic drink says Santa Fendashbased chocolate historian Mark Sciscenti By around 2000 BC residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency Mayans and Aztecs dried and roasted the beans mixed them into a paste with cornmeal and spices and crumbled them into water for an ancient often cold chocolate beverage reserved for religious ceremonies medicinal treatments and elite treats ldquoIts consumption was pretty much the exclusive right of the rulers the priests and the warriorsrdquo Sciscenti says
Notably absent was sugar leaving those early cocoa drinks with a bitter taste Only in the late 1500s when cacao beans made their way to Spain did people start adding mild sweeteners By the 1700smdashafter the French and Italians piled on a little more sugarmdashhot chocolate had become a European luxury item lauded for its energy-
boosting and aphrodisiac properties It would take another century until in the mid-1800s inventor Joseph Fry developed the first chocolate bar
Today according to market research firm Mintel the average American eats about 95 pounds of chocolate each yearmdashthe vast majority of it milk chocolate Thatrsquos too bad says Sciscenti because all of that added milk and sugar negates many of the health benefits that come from cocoa
The good news Traditional uses of cocoa have been enjoying a renaissance with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats
ldquoI love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it hasrdquo says registered dietitian and chef Sara Haas ldquoIt makes a great platform for savory recipes and adds interest to dishes (like beef chicken or duck) that are otherwise a little one-noterdquo
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FOR THE LOVE OF COCOA
GLOSSARY COCOA VS CACAOCACAO BEANS The dried fatty seed of the fruit of the Theobroma cacao tree Some vegans and raw foodists eat them raw for snacks but they are very bitter If you are expecting a ldquochocolaterdquo taste yoursquore in for a surprise
CACAO NIBS Cracked shelled cacao beans usually roasted but sometimes available raw Have a bitter taste like cacao beans None of the inherent cocoa butter has been removed so they are high in good fat
CACAO POWDER Not to be confused with cocoa powder cacao powder is made from grinding down the shelled cacao bean Sometimes raw sometimes roasted Unlike cocoa powder in which the cocoa butter has been removed it is high in fat and has a full-bodied texture
COCOA LIQUOR The paste made from ground roasted shelled and fermented cacao beans This is what is referred to as ldquopercent cacaordquo on food packaging
COCOA BUTTER When cocoa liquor is pressed and the cocoa solids are removed slightly more than half of the remaining product is the cacao fat or cocoa butter It is 100 percent fat and is used in foods and cosmetics
COCOA POWDER What is left after the cocoa butter has been removed from the liquor Cocoa powder is one of the most recognized and used forms of cacao
CHOCOLATE Cocoa liquor plus cocoa butter plus sugar The percentage of cocoa liquor in chocolate determines how ldquodarkrdquo it is (Milk chocolate which also includes milk products typically contains around 10ndash12 percent cocoa liquor White chocolate contains about 20 cocoa butter plus sugar and dairy ingredients Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients)
32 Winter 2016 Live Naturally
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AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings
frac12 cup raw cacao powder or nibs
3 cups water1 teaspoon fresh or dried
minced chili pepper or to taste
1 cinnamon stick crushedPinch of salt1 vanilla bean
1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor
2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm
CREDIT SUPERFOODS FOR LIFE
CACAO BY MATT RUSCIGNO RECIPE
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best
200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)
livenaturallymagazinecom 33
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RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
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livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
SHU
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(4
)
Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
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LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
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40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
de
8110
1001
7077
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LIVE KINDTM
healthy habits start here
KINDreg is a registered trademark of KIND Management Inc
DATE 93015 CLIENT POT TRIM SIZE 8 x 105 APPROVAL INITIALDATETIME APPROVAL INITIALDATETIME
FILE NAME POT150331 PURPLE POTATO AD PREPARED BY Jake LIVE SIZE -25 all 1 ART DIRECTOR 4 PROD MGR
PUBISSUE Kroger Retail DEC INTERNAL ROUND R1 BLEED SIZE +25 2 COPYWRITER 5 PROJ MGR
FILE TYPE INDD CC 2015 CLIENT ROUND R1 LASER SCALE 100 3 COPYEDITOR 6 ACCOUNT MGR
NOTES
of the world
e 9 B E HO L D
of the world
e French ied em ied em ied em
e Irish ied em
e Irish ied em
boiled em em em
9B E HO L D
copy 2
015
Un
ited
Sta
tes
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tato
Bo
ard
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ese
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copy
20
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Get potatoes in the produce department to make Rainbow Potato Pancakes and thousands of other incredible dishesand thousands of other incredible dishes
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eatHot Potato
WHETHER YOU LIKE rsquoEM MASHED BAKED BOILED ROASTED OR GRILLED THESE POPULAR VERSATILE
VEGETABLES ARE SURPRISINGLY PACKED WITH POWER AND NUTRITION
RUSSETSMost widely used in the United States brown-skinned russets have a mild earthy flavor with a bit of sweetness A favorite use is baking resulting in a light fluffy center surrounded by a crispy roasted skin Russets are also good for mashed potatoes and pan-fried potatoes
WHITESMashing is a common use for these subtly sweet creamy all-purpose potatoes Their skin is so delicate you donrsquot even need to peel them even when mashing Also try grilling whites (whole or thickly sliced) to bring out a more full-bodied flavor or use them in soups or stews as they hold their shape well when tender
PURPLESBLUESWith a rich vibrant color and distinctively nutty taste cooked purples and blues are a great fit for potato salads as well as green salads Their moist firm flesh retains its shape and ranges from purple to lavender to almost white Theyrsquore delicious roasted but microwaving best preserves their color
REDSBecause their texture stays firm throughout the cooking process reds do well in soups and stews Keep the skin onmdashno need to peel themmdashto add color to any dish Slightly sweet with a smooth creamy always-tender texture reds are ideal for potato salads or creamy mashed potatoes
YELLOWSGrilling is a favorite use for yellows because it brings out their sweet caramelized flavor Plus the crispy golden skin enhances the dense buttery texture of the flesh This smooth texture also lends itself well to lighter versions of baked or roasted potatoes
livenaturallymagazinecom 19
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eat
Potato Power THIS SEEMINGLY HUMBLE SOMETIMES MALIGNED VEGETABLE IS REALLY A SUPERFOOD IN DISGUISE
DISH IT UP
The Good Stuff in SpudsOne medium-sized potato (53 ounces with skin) contains
Vitamin C A whopping 45 percent of your daily value helps prevent cellular damage aids iron absorption and may help support the bodyrsquos immune system
Potassium More than any vegetable or fruit (10 percent of your daily needs) including bananas sweet potatoes and broccoli encourages normal heart rhythm fluid balance and muscle and nerve function
Fiber 8 percent of your daily requirements (with the potato skin) improves digestion cholesterol and blood sugar levels
Vitamin B6 10 percent of your daily value necessary for carbohydrate and protein metabolism
+ Just 110 calories and no fat
Causa Morada
Heirloom Potato Salad with Roasted Shallot Vinaigrette
Baked Potato Doughnuts amp Apple Compote
SHOPPING FOR TATERSWhen buying potatoes look for clean smooth and firm-textured
spuds with no cuts bruises or discoloration See green on the
skin This is buildup of a chemical called solanine a natural reaction to the potato being exposed to too
much light Solanine produces a bitter taste and if eaten in large
quantity can cause illness So cut away any green portions before
cooking and eating
20 Winter 2016 Live Naturally
Gnocchi amp Spicy Marinara Sauce
Potato facts and tips courtesy of the United States Potato Board Learn more about these super tubers at potatogoodnesscom
STEP 1 After kneading gnocchi dough and cutting into smaller pieces flour a fork and place a piece of dough on fork
HOW TO FORM A PERFECT GNOCCHI
STEP 2 Press gnocchi dough down on fork tines with your thumb
STEP 3 Roll piece of dough down the fork to make ridges Voilagrave yoursquove created a perfect gnocchi
Repeat with all pieces
TURN THE PAGE FOR
THE FULL RECIPE
PETITES AND FINGERLINGS
These bite-sized spuds are smaller versions of their full-
sized cousins and come in a wide range of skin and flesh colors
The difference Because of their smaller size their flavors are more
concentrated and they cook more quickly Both petites and fingerlings are excellent when
roasted or in potato salads
TO PEEL OR NOT TO PEEL
While the skin contains about half of the potatorsquos dietary
fiber the majority of nutrients are found within the potato
itself If peeling use a vegetable peeler or sharp paring knife and
keep the peeling very thin to preserve nutrients that are found
close to the skin Yoursquoll get the most nutrients however when potatoes are cooked and eaten
with the skin on
livenaturallymagazinecom 21
eat DISH IT UP
Heirloom Potato Salad with Roasted Shallot Vinaigrette By Jasmine Smith
With a rainbow of potato types this is a colorful side dish Serves 4
1frac12 pounds petite red white and purple potatoes washed unpeeled and quartered
3 garlic cloves mincedfrac34 cup canola oil plus 2 tablespoons divided 2 shallots unpeeled frac14 cup red wine vinegar2 tablespoons honey2 tablespoons chives mincedSalt and pepper to taste
1 Preheat oven to 400deg Mix potatoes garlic and frac14 cup of canola oil Spread on a baking sheet Bake until potatoes are tender enough to pierce with a fork about 30 minutes
2 Meanwhile drizzle 2 tablespoons canola oil on shallots and wrap in aluminum foil Bake 15 minutes until tender Once cooked peel shallots combine with vinegar and honey in a blender blend to a liquid consistency Slowly pour remaining frac12 cup oil into blender on low speed until completely emulsified
3 Toss potatoes in the shallot vinaigrette with chives salt and pepper
Causa Morada By Jorge de la Torre
This Peruvian layered potato and chicken dish adds sky-blue creativity to your menu Serves 6
2 pounds purple potatoesFine sea saltfrac12 cup olive oilfrac14 cup lime juice freshly squeezed2 boneless skinless chicken breasts1 yellow onion whole1 carrot whole1 tablespoon chopped mint leavesfrac34 cup Greek yogurtfrac14 cup jalapenos finely choppedfrac12 cup celery minced frac12 cup red onion mincedBlack pepper to taste1frac12 cups semi-ripe avocados thinly sliced6 kalamata olives pitted
1 Place potatoes in a large saucepan Cover with cold salted water and bring to a boil Reduce heat and simmer until tender about 20 minutes Let cool
2 Peel potatoes and mash very finely in a large bowl Knead lightly with gloved hands (to avoid getting blue color on skin) slowly drizzling in olive oil until potatoes reach a doughlike consistency Add lime juice and season with salt Refrigerate about 2 hours
3 Put chicken onion carrot and mint into a large saucepan add just enough water to cover bring to a slow boil Cook until chicken is fork-tender about 20 minutes
4 Toss or compost whole onion carrot and mint Transfer chicken to a medium bowl Once cool shred chicken with fingers or a fork Mix in yogurt jalapenos celery and red onion Season to taste with salt and pepper Refrigerate until cold about 1 hour
5 Oil a 2-quart casserole Spoon half of the potato mixture into the casserole followed by chicken mixture and then remaining potato mixture Refrigerate until firm about 2 hours
6 Put a dollop of avocado dressing (recipe below) on each plate Slice and serve on dressing garnish with avocados and olives
CREAMY AVOCADO DRESSING1 ripe avocado3 tablespoons Greek yogurtSalt and pepper to taste
Mash all ingredients until smooth
Gnocchi amp Spicy Marinara Sauce By Michael Brooks
Who knew it was this easymdashand funmdashto make your own gnocchi Serves 4
GNOCCHI 3 large russet potatoes 1 tablespoon kosher saltGround black pepper to taste1 egg yolk beaten1 cup unbleached flour
1 Bake potatoes at 350deg for 45 minutes or until fork-tender Let potatoes cool peel them and then mash them in a medium-sized bowl
2 Gather 2 cups of mashed potatoes and form a well in the center Stir salt and black pepper into beaten yolk and pour into well
3 With both hands work mashed potato and egg together then gradually add flour until it turns into a dough Do not overknead
4 Dust a large cutting board or clean counter with flour Cut dough into six equal parts and roll into frac12- to frac34-inch thick ropes Slice ropes at frac12- to frac34-inch intervals
5 Flour a fork and press gnocchi along tines with thumb roll down to make ridges
6 Add gnocchi to boiling salted water cook until they float to the top 1ndash3 minutes
SAUCE3 tablespoons olive oil2 medium shallots minced4 garlic cloves minced2 roasted jalapeno peppers minced1 (28-ounce) can whole peeled tomatoes6 basil leaves thinly sliced1 teaspoon kosher saltfrac14 teaspoon black pepperParmesan cheese grated for garnish
1 Heat oil over medium-high heat in medium saucepan Add shallots and sauteacute until translucent add garlic and sauteacute 2 minutes
2 Add minced jalapeno and tomatoes and crush with a masher while in pan
3 Bring to a boil then lower to simmer for 15ndash20 minutes stirring every few minutes
4 Remove from heat Stir in basil and gnocchi Season with salt and pepper Top with parmesan if desired
To roast jalapenos Hold jalapeno with tongs over a gas burner flame until skin is blackened Or roast for 45 minutes at 350deg Let peppers sit 15 minutes then peel skin de-seed and mince
Baked Potato Doughnuts amp Apple Compote By Nicole Sandor
Potatoes are the stealth ingredient in this moist delicious doughnut Yields 12 doughnuts
DOUGHNUTS2 russet potatoesfrac12 teaspoon kosher salt1 cup all-purpose flour plus more for dusting1 cup whole-wheat flour1 teaspoon baking powderfrac14 teaspoon baking sodafrac12 teaspoon nutmeg1 teaspoon cinnamonfrac12 cup brown sugar3 tablespoons sugarfrac12 cup sour cream1 egg
1 Preheat oven to 350deg Line a baking sheet with parchment paper
2 In a medium pot boil potatoes with skins until fork-tender Drain excess water peel skins Mash the potatoes and let cool
3 In a medium bowl whisk together salt flours baking powder baking soda and spices
4 In a large bowl combine mashed potato sugars sour cream and egg
5 Add dry ingredients to potato mixture and beat until just incorporated Dough will be sticky Let dough rest for 10 minutes
6 Dust counter with all-purpose flour roll out dough to frac12-inch thickness Using a 3-inch circular cookie cutter punch holes from dough and line them up on parchment-lined baking sheet Take a 1-inch circular cookie cutter and punch holes in the dough center
7 Bake 12ndash13 minutes until donuts start to turn golden brown Remove from pan and cool on a rack Prepare topping
APPLE COMPOTE 2 tablespoons unsalted butter1 tablespoon brown sugar2 tablespoons agave nectar or honey2 cups apple juice1 apple diced in frac14-inch pieces1 tablespoon all-purpose flourWater as needed
1 In a small sauteacute pan melt butter and then add sugar creating a paste Add agave stir then add juice and apple Simmer 5 minutes
2 In a small bowl add water to flour a little at a time creating a slurry to prevent clumping
3 Slowly stir slurry into hot liquid cook until thickened Top doughnuts with compote
Optimum Wellness is excited to partner with Johnson amp Wales University Jorge de la Torre dean of culinary education at the Denver campus and a few of his star students developed these recipes Known as a recognized leader in culinary education JWU is changing the way the world eats For more information visit jwuedudenver
22 Winter 2016 Live Naturally
INT_129754_75265_Vans_Wellness_RESIZE_B_M_Ralphs_OLpdf 1 121415 1146 AM
reg trade copy 2015 Kashi Companytrade
Product selection varies by store
Italyrsquos never tasted so good
Briannascomcopy 2015 Del Sol Food Co Inc All rights reserved
OFF11$ any one (1) bottle of
Consumer Coupon void if transferred to any group fi rm or person prior to store redemption Coupon valid for items indicated any other use constitutes fraud may not be combined with any other offer One coupon per purchase of product(s) indicated Retailer This coupon will be redeemed for the face value plus 8cent handling provided terms of this offer have been complied with by the retailer and the consumer Any sales tax must be paid by the consumer Send to Del Sol Food Company Inmar dept 27271 1 Fawcett Dr Del Rio TX 78840 Cash Value 001cent Offer limited to one coupon per purchase of product(s) indicated Unauthorized reproduction prohibited Good only in the USA copy 2016 Del Sol Food Company Inc
EXPIRES041516
MANUFACTURERrsquoSCOUPON
Ingredients1 large homegrown tomato1 large avocado3-4 green onions chopped4 crispy bacon slices crumbled14 cup of sliced black olives14 cup of feta cheese (or cheese of your choice) BRIANNAS Italian Vinaigrette Dressing
Directions1 Slice tomato and arrange on a
plate in the shape of a star2 Slice avocado and place on top of
tomato slices3 Sprinkle onions olives and bacon
on top along with the cheese4 Drizzle desired amount of
BRIANNAS Italian Vinaigrette dressing on salad
5 Chill for 15 minutes - ENJOYServes 2
Italian Star SaladTry ThisTonight
69-0269-2015 Briannas Kroger live naturally-03Bindd 1 12415 605 PM
1 scoop Vega Protein amp Greens Vanilla
frac14 ndash frac12 cup unsweetened almond milk
1 cup frozen strawberries
frac12 frozen banana
2 Tbsp lemon juice
Blend an extra thick smoothie pour into bowl top with granola and fruit Enjoy with a spoon
Strawberry LemonSmoothie Bowl
ON ANY SMALL TUB OF VEGA PROTEIN amp GREENS
SAVE $5To Retailer Vega will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Vega Mandlik amp Rhodes PO Box 490 Dept 1215 Tecate CA 91980
To Consumer Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Coupon valid in-store only Only one coupon may be used on one tub per purchase One time use only Available in Ralphrsquos stores where Vega is sold Offer valid until 043016 ContactInquire within
MANUFACTURERrsquoS COUPON EXPIRES APRIL 30 2016
Eatmdashdonrsquot drinkmdashyour morning smoothie
DigiCodetrade Data FileACCOUNT 87272 MANDLIK RHODES INFORMATION SYSTEMS INCORDERED BY NICK ZAMUDIOPO NUMBER VEG 95554INVOICE NO 1508850( EPS via EMAIL )
Created on 12-1-15 at 151406by
SYMBOLOGY INCMaple Grove Minnesota 55369
763-315-8080
NOTICE This DigiCodetrade file is considered original artwork It must be inspected and approvedby the purchaser Use of this file confirms acceptance Any modification of this file through scalingor distortion is prohibited See back of the Symbology invoice for Limitation of Warranty
Encode 8110308387660009555435001100003160430SYMBOL HEIGHT 08576 NBAR 00104 BWA -0002095554 $5 off 1 any Vega Protein amp Greens tu
083876600-095554
livenaturallymagazinecom 25
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BUY IT AMYrsquoS INDIAN DAL CURRIED LENTIL In Indian cuisine dal means lentils peas or beans In Amyrsquos dal yoursquoll find all three mung dal beans organic black mung lentils green lentils and split yellow peas all in a mild curry base
MAKE IT BUY IT
Souped UpWHEN THE TEMPERATURES DIP THERE IS NOTHING MORE COMFORTING THAN A WARM BOWL OF SOUP WHETHER FROM YOUR OWN KITCHEN OR PREMADE SPOONFUL BY SPOONFUL THESE HEARTY HEALTHY OPTIONS WILL TAKE THE CHILL OFF AND FILL YOUR BELLY TOO BY KIMBERLY LORD STEWART
Chicken Tikka Masala SoupMAKE IT We dare you not to say ldquoMmmmmrdquo after your first bite of this take on an Indian favorite Serve with whole-grain naan or flatbread Serves 6ndash8
DIRECTIONS1 Heat oil over low heat in a large soup pot Add
onions and peppers sauteacute 15ndash20 minutes until soft2 Turn up heat to medium add garam masala
and sauteacute for 2 minutes Add garlic and ginger Stir and sauteacute for 1 minute Add sweet potatoes tomatoes and half of the chicken stock Fill tomato can halfway with water swish to remove tomato clinging to the can and add to the pot
3 Bring to a simmer and cook on low for 30 minutes until sweet potatoes are soft
4 Add tikka masala sauce garbanzos remaining chicken stock cauliflower and roasted chicken Bring back to a simmer and cook for 10 minutes until cauliflower is cooked Season with salt and pepper serve with a dollop of yogurt for each bowl
INGREDIENTS2 tablespoons canola oil 1 onion diced1 red pepper cored and
cubed2 teaspoons garam masala
spice blend2 cloves garlic minced1-inch knob fresh ginger
peeled and minced1 garnet sweet potato
peeled and cubed1 yellow sweet potato
peeled and cubed1 (28-ounce) can crushed
tomatoes32 ounces chicken stock
divided1 (16-ounce) jar tikka
masala sauce (try Kroger Private Selection)
1 (15-ounce) can garbanzo beans drained
frac12 small cauliflower stems removed cut into small florets
frac12 roasted chicken meat pulled off the bone
Salt and pepper as desiredGreek yogurt for garnish
Artichoke Leek and Potato Soup with Crispy ProsciuttoMAKE IT This no-cream leek and potato soup will please all palates Serve with a crusty whole-grain baguette and a salad to complete the meal Serves 6
INGREDIENTS3 large leeks2 tablespoons canola oil2 celery stalks1 (14-ounce) water-packed canned
artichoke hearts drained and chopped2 cloves garlic peeled1 teaspoon dried thyme6 large red potatoes washed and cut into
quarters8 cups vegetable brothSalt and pepper to taste 3 ounces prosciutto (optional)
DIRECTIONS1 Fill a large bowl with warm water Slice hairy ends off
the leeks and thinly slice the root stopping at the dark-green tops Place leeks in the warm water let sit for 10 minutes stirring occasionally to loosen any dirt Drain and rinse twice
2 Heat oil over low heat in a large soup pot Add drained leeks and celery sauteacute for 20 minutes until soft Add drained artichokes garlic and thyme Raise heat to medium and sauteacute for 2ndash3 minutes Add potatoes and broth bring to a soft boil and cook until potatoes are soft
3 Remove soup from heat and let sit for 15 minutes to cool Puree soup in batches in a blender or food processor until smooth Return pureed vegetables to the pot season with salt and pepper
4 For optional garnish place prosciutto on a parchment-lined baking sheet Place in a 375deg oven for about 5 minutes until crisp Serve on top of each bowl of soup
BUY IT IMAGINE ORGANIC CREAMY POTATO LEEK SOUPThis potato and leek soup is light and creamy with leeks onions potatoes and roasted garlic A blend of organic spices add an extra touch of flavor
eat MAKE IT BUY IT
26 Winter 2016 Live Naturally
BUY IT PACIFIC VEGETABLE LENTIL amp ROASTED RED PEPPER SOUPA combination of tender lentils fire-roasted peppers ripe tomatoes and black beans make this a hearty delicious soup loaded with fiber and protein
Cashew Butternut Squash Soup with Spiced MarshmallowsMAKE IT Warm baking spices give this otherwise traditional winter soup an added blanket of warmth The marshmallow garnish is optional but itrsquos a fun way to get your kids to eat their vegetables Serves 4ndash6
INGREDIENTS3 tablespoons extra-virgin
olive oil1 onion chopped1 carrot chopped1 celery stalk diced1 large shallot diced1 Honeycrisp apple peeled
cored and choppedfrac14 teaspoon ground cuminfrac14 teaspoon ground ginger1frasl8 teaspoon ground nutmeg1 medium butternut squash
peeled and cubed
frac12 cup raw cashews32 ounces vegetable stockfrac34 cup light canned coconut
milk6 large marshmallows one
per person cut in half to make two flat disks sprinkle each cut side with a light dusting of cayenne or cinnamon (optional)
DIRECTIONS1 Add olive oil to large soup pot on
medium heat Add onion carrot celery shallot and apple Sauteacute until golden brown about 10 minutes
2 Add cumin ginger and nutmeg Sauteacute for 3 minutes
3 Add squash cashews and stock Bring to a low boil and simmer until squash is soft
4 Let soup cool for about 30 minutes (or refrigerate)
5 Transfer soup in batches to a blender Puree each batch until smooth and return to pot Add coconut milk to thin out soup Reheat
6 Place spiced marshmallows in the bottom of each bowl and pour in the soup The heat will melt the marshmallows as they float to the top
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livenaturallymagazinecom 27
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5)
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Salad in Winter JUST BECAUSE THE WEATHER IS COLD IS NO REASON TO LET YOUR SALAD RECIPES HIBERNATE BY KIMBERLY LORD STEWART
HEALTHY KITCHEN
Grilled Mediterranean Caesar with Capers and Sun-Dried Tomatoes Pair this eggless Caesar salad with grilled salmon or steak and yoursquoll have an elegant meal in less than 30 minutes No yolk Serves 4
2 organic whole romaine hearts cut lengthwise
2 pounds salmon or flank steak
4 tablespoons capers16 sun-dried tomatoes (oil-
packed) drained and thinly sliced
sup1frasl₈ red onion thinly sliced 1 lemon cut into quarters
DRESSING1 garlic clove crushed1 tablespoon lemon juicesup1frasl₃ cup plain 2 Greek yogurt1 teaspoon Dijon mustard1 teaspoon Worcestershire
sauce1 tablespoon white wine
vinegar frac12 cup grated Parmesan
cheese divided frac14ndashfrac12 cup extra-virgin olive
oilSalt and pepper to taste
1 Prepare dressing Place garlic lemon juice yogurt mustard Worcestershire sauce and white wine vinegar in a blender or small food processor Process until smooth Add half the cheese and pulse until mixed in Start with frac14 cup olive oil and puree until smooth Add more if necessary to thin out dressing Season with salt and pepper to taste
2 Brush cut lettuce halves and fish or steak on both sides with dressing
3 Grill salmon or steak on an outside grill or in a hot skillet on your stovetop to desired internal temperature During the last 2 minutes of grilling place the lettuce cut side down on the grill or in another skillet grill until lightly browned
4 Place lettuce on a plate grilled side up Garnish with capers sun-dried tomatoes and red onion Serve with the meat or fish Drizzle both with the remaining dressing Serve with extra lemon
Thai Glass Noodle and Edamame SaladThese noodles go by different namesmdashglass vermicelli rice cellophane or rice stick noodles No matter the name rice noodles are a fun way to get kids to eat their vegetables Serves 4
2 cups frozen shelled edamame1 (8-ounce) package glass rice noodles2 cups finely shredded purple cabbage1 tablespoon sesame oil1 cup sugar peas or snow peas sliced1 cup shredded carrots1 red pepper thinly sliced13 cucumber cut in half down the middle
sliced into moons2 green onions thinly sliced frac12 bunch cilantro chopped12 cup roasted peanuts chopped2 cups cooked chicken breast shredded
DRESSING2 tablespoons sweet chili sauce 2 tablespoons rice vinegar1 lime juiced2 tablespoons soy saucefrac12 teaspoon ground ginger 4 tablespoons peanut butterWater Sriracha sauce to taste
1 Bring a large pot of water to a boil Add the edamame and stir When the water returns to a boil add the noodles Remove from the heat and let sit for 6 minutes Add cabbage to noodles and hot water to soften Stir and let sit for 2 minutes Immediately drain in a colander and pat dry with a towel
2 Place in a serving bowl and add sesame oil Toss lightly to coat the noodles and vegetables
3 Add remaining vegetables cilantro peanuts and chicken
4 Whisk dressing ingredients If too thick add a little water to thin it out Season with Sriracha sauce as desired
5 Dress salad and stir gently to coat well
Greens are good but think about adding more color to your plate with red leaf
lettuce red radicchio and shredded purple
cabbage
28 Winter 2016 Live Naturally
Roasted Root Vegetables with Arugula Oven-roasting brings out the sweetness in winter vegetables Any winter vegetables will do so experiment with your favorites Try to cut all of the vegetables the same size so they cook evenly Serves 4
1 parsnip peeled cut lengthwise into quarters and again in 2-inch bars
2 carrots peeled cut like the parsnip 1 sweet potato peeled cut into 2-inch
pieces1 onion peeled cut into eighths 1 bunch small beets (any color) peeled
cut into eighths 2 apples peeled cut into eighths sup1frasl₃ cup extra-virgin olive oil2 teaspoons dried thymeKosher salt and pepper to taste4ndash5 cups arugula 3 ounces strong blue cheese
DRESSINGfrac14 cup apple cider vinegarfrac34 cup extra-virgin olive oil 2 tablespoons maple syrup sup1frasl₈ teaspoon dried mustard (or frac12
teaspoon Dijon mustard) Salt and pepper to taste
1 Preheat oven to 425deg Line a large baking sheet with parchment paper Place vegetables and apples in a single layer on baking sheet Drizzle with oil and season with thyme Stir to coat well Season with salt and pepper
2 Bake for 30ndash40 minutes until vegetables are tender
3 Remove from oven and transfer to a cool baking sheet Refrigerate to bring to room temperature (about 15 minutes)
4 Whisk dressing ingredients together 5 Divide arugula on salad plates Top
with roasted vegetables and blue cheese Spoon dressing over salad and serve
Pink Shrimp and Citrus Medallion SaladAfter one bite of this seaside main-dish salad yoursquoll forget itrsquos winter Serves 4
1 large head butter lettuce washed dried torn into bite-size pieces
2 bunches baby bok choy washed torn into bite-size pieces
4 fresh mint sprigs divided 5 fresh dill stems divided2 naval or blood oranges2 pink grapefruitssup1frasl₃ English cucumber thinly sliced1 ripe avocado pitted peeled cut
into 8 segments1frac12 pounds cooked peeled shrimp
DRESSINGfrac12 cup avocado oil1 lemon juiced1 tablespoon white wine vinegar2 teaspoons agaveSalt and pepper to taste
1 Gently toss lettuce and bok choy in a bowl Set aside
2 Remove mint leaves from the stems Sprinkle half on the salad Chop the rest and set aside Chop the dill leaves put half on the salad Set the rest aside
3 Cut away the peel and white pith from the oranges and grapefruits Cut out the segments set aside Reserve the orange and grapefruit membrane insides
4 Squeeze the juice from what is left of the orange and grapefruit insides into a small bowl Add avocado oil lemon juice vinegar agave and reserved mint and dill Whisk and season with salt and pepper
5 Retoss the salad and place greens on dinner plates Top each with cucumbers avocado citrus segments and shrimp Dress and serve
Remember oil and water donrsquot mix
Lettuce greens need to be dried well so the dressing wonrsquot
slide off
livenaturallymagazinecom 29
B y now yoursquove seen the headlines Cocoa is good for you
Deep within that scrumptious chocolate bar or frothing cup of hot cocoa rest power-ful bioactive compounds called flavanols
(also present in berries tea and wine) linked to everything from preventing heart attacks and dementia to stabilizing blood sugar and boosting sports perfor-mance But before you sink your teeth into another candy bar consider this To get enough cocoa flavanols (600 to 750 mg daily) to prompt such probable health benefits yoursquod have to eat as much as 1000 calories of dark chocolate or many thousands of calories of sugar-and-fat-loaded milk chocolate each day
ldquoThe evidence is very promising that cocoa flavanols could reduce risk of heart disease and other disordersrdquo notes cocoa researcher JoAnn Manson MD chief of the
Division of Preventive Medicine at Brigham and Womenrsquos Hospital in Boston ldquoBut we wouldnrsquot recommend trying to obtain large quantities by simply eating more chocolate The added calorie intake would be too highrdquo
Instead she and other nutrition experts suggest this Try to consume cocoa in as pure a state as possiblemdashas unsweetened cocoa powder cacao nibs or sparing amounts of high-quality dark chocolatemdashand incorporate its earthy savory taste into a variety of meals
ldquoWe are talking about a nutrient-dense phytochemical-rich food that can be eaten in breakfasts desserts and every way in betweenrdquo says registered dietitian Matt Ruscigno coauthor of Superfoods for Life Cacao (Fair Winds 2014) a cookbook that features everything from smoothies to sandwiches quinoa and lasagna ldquoToday in the Western world it has unfortunately become mostly just a candy bar But it has so much more to offerrdquo Ruscigno says
FOR THE LOVE
OF COCOA
HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT OVERDOSING ON SWEETS
BY LISA MARSHALL
30 Winter 2016 Live Naturally
SHU
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livenaturallymagazinecom 31
FROM BITTER BEAN TO SINFUL BARAs far back as 3000 BC chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao aka cocoa tree to make a fermented alcoholic drink says Santa Fendashbased chocolate historian Mark Sciscenti By around 2000 BC residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency Mayans and Aztecs dried and roasted the beans mixed them into a paste with cornmeal and spices and crumbled them into water for an ancient often cold chocolate beverage reserved for religious ceremonies medicinal treatments and elite treats ldquoIts consumption was pretty much the exclusive right of the rulers the priests and the warriorsrdquo Sciscenti says
Notably absent was sugar leaving those early cocoa drinks with a bitter taste Only in the late 1500s when cacao beans made their way to Spain did people start adding mild sweeteners By the 1700smdashafter the French and Italians piled on a little more sugarmdashhot chocolate had become a European luxury item lauded for its energy-
boosting and aphrodisiac properties It would take another century until in the mid-1800s inventor Joseph Fry developed the first chocolate bar
Today according to market research firm Mintel the average American eats about 95 pounds of chocolate each yearmdashthe vast majority of it milk chocolate Thatrsquos too bad says Sciscenti because all of that added milk and sugar negates many of the health benefits that come from cocoa
The good news Traditional uses of cocoa have been enjoying a renaissance with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats
ldquoI love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it hasrdquo says registered dietitian and chef Sara Haas ldquoIt makes a great platform for savory recipes and adds interest to dishes (like beef chicken or duck) that are otherwise a little one-noterdquo
SHU
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FOR THE LOVE OF COCOA
GLOSSARY COCOA VS CACAOCACAO BEANS The dried fatty seed of the fruit of the Theobroma cacao tree Some vegans and raw foodists eat them raw for snacks but they are very bitter If you are expecting a ldquochocolaterdquo taste yoursquore in for a surprise
CACAO NIBS Cracked shelled cacao beans usually roasted but sometimes available raw Have a bitter taste like cacao beans None of the inherent cocoa butter has been removed so they are high in good fat
CACAO POWDER Not to be confused with cocoa powder cacao powder is made from grinding down the shelled cacao bean Sometimes raw sometimes roasted Unlike cocoa powder in which the cocoa butter has been removed it is high in fat and has a full-bodied texture
COCOA LIQUOR The paste made from ground roasted shelled and fermented cacao beans This is what is referred to as ldquopercent cacaordquo on food packaging
COCOA BUTTER When cocoa liquor is pressed and the cocoa solids are removed slightly more than half of the remaining product is the cacao fat or cocoa butter It is 100 percent fat and is used in foods and cosmetics
COCOA POWDER What is left after the cocoa butter has been removed from the liquor Cocoa powder is one of the most recognized and used forms of cacao
CHOCOLATE Cocoa liquor plus cocoa butter plus sugar The percentage of cocoa liquor in chocolate determines how ldquodarkrdquo it is (Milk chocolate which also includes milk products typically contains around 10ndash12 percent cocoa liquor White chocolate contains about 20 cocoa butter plus sugar and dairy ingredients Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients)
32 Winter 2016 Live Naturally
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AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings
frac12 cup raw cacao powder or nibs
3 cups water1 teaspoon fresh or dried
minced chili pepper or to taste
1 cinnamon stick crushedPinch of salt1 vanilla bean
1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor
2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm
CREDIT SUPERFOODS FOR LIFE
CACAO BY MATT RUSCIGNO RECIPE
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best
200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)
livenaturallymagazinecom 33
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RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
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FT)
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livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
SHU
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Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
bars
DO NOT PRINT THIS SLUG
Fn 798515-BB-CPN
Trim amp Live Size 3625 x 225rdquo
Layout 12315Rev Approved
Products
FontsHelvetica Palma
ColorsCMYK
DISCOVER THE SAVINGS Download the Ralphs app to collect
coupons weekly ads and rewards directly to your Shoppers Card and tie the
savings to your personal shopping list
DOWNLOAD THE APP TODAY
SHU
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STO
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40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
de
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1001
7077
0000
1231
0014
0100
SYM
BOL
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8576
NBA
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010
4 B
WA
-00
010
0000
12 B
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+ ge
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off
517
077
1001
32
0017
077-
0000
12
DATE 93015 CLIENT POT TRIM SIZE 8 x 105 APPROVAL INITIALDATETIME APPROVAL INITIALDATETIME
FILE NAME POT150331 PURPLE POTATO AD PREPARED BY Jake LIVE SIZE -25 all 1 ART DIRECTOR 4 PROD MGR
PUBISSUE Kroger Retail DEC INTERNAL ROUND R1 BLEED SIZE +25 2 COPYWRITER 5 PROJ MGR
FILE TYPE INDD CC 2015 CLIENT ROUND R1 LASER SCALE 100 3 COPYEDITOR 6 ACCOUNT MGR
NOTES
of the world
e 9 B E HO L D
of the world
e French ied em ied em ied em
e Irish ied em
e Irish ied em
boiled em em em
9B E HO L D
copy 2
015
Un
ited
Sta
tes
Po
tato
Bo
ard
A
ll ri
gh
ts r
ese
rved
copy
20
15 U
nit
ed
Sta
tes
Po
tato
Bo
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A
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ese
rved
Get potatoes in the produce department to make Rainbow Potato Pancakes and thousands of other incredible dishesand thousands of other incredible dishes
AA
RO
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ESK
OV
AR
eatHot Potato
WHETHER YOU LIKE rsquoEM MASHED BAKED BOILED ROASTED OR GRILLED THESE POPULAR VERSATILE
VEGETABLES ARE SURPRISINGLY PACKED WITH POWER AND NUTRITION
RUSSETSMost widely used in the United States brown-skinned russets have a mild earthy flavor with a bit of sweetness A favorite use is baking resulting in a light fluffy center surrounded by a crispy roasted skin Russets are also good for mashed potatoes and pan-fried potatoes
WHITESMashing is a common use for these subtly sweet creamy all-purpose potatoes Their skin is so delicate you donrsquot even need to peel them even when mashing Also try grilling whites (whole or thickly sliced) to bring out a more full-bodied flavor or use them in soups or stews as they hold their shape well when tender
PURPLESBLUESWith a rich vibrant color and distinctively nutty taste cooked purples and blues are a great fit for potato salads as well as green salads Their moist firm flesh retains its shape and ranges from purple to lavender to almost white Theyrsquore delicious roasted but microwaving best preserves their color
REDSBecause their texture stays firm throughout the cooking process reds do well in soups and stews Keep the skin onmdashno need to peel themmdashto add color to any dish Slightly sweet with a smooth creamy always-tender texture reds are ideal for potato salads or creamy mashed potatoes
YELLOWSGrilling is a favorite use for yellows because it brings out their sweet caramelized flavor Plus the crispy golden skin enhances the dense buttery texture of the flesh This smooth texture also lends itself well to lighter versions of baked or roasted potatoes
livenaturallymagazinecom 19
AA
RO
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LE E
RIC
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SKO
VA
R
eat
Potato Power THIS SEEMINGLY HUMBLE SOMETIMES MALIGNED VEGETABLE IS REALLY A SUPERFOOD IN DISGUISE
DISH IT UP
The Good Stuff in SpudsOne medium-sized potato (53 ounces with skin) contains
Vitamin C A whopping 45 percent of your daily value helps prevent cellular damage aids iron absorption and may help support the bodyrsquos immune system
Potassium More than any vegetable or fruit (10 percent of your daily needs) including bananas sweet potatoes and broccoli encourages normal heart rhythm fluid balance and muscle and nerve function
Fiber 8 percent of your daily requirements (with the potato skin) improves digestion cholesterol and blood sugar levels
Vitamin B6 10 percent of your daily value necessary for carbohydrate and protein metabolism
+ Just 110 calories and no fat
Causa Morada
Heirloom Potato Salad with Roasted Shallot Vinaigrette
Baked Potato Doughnuts amp Apple Compote
SHOPPING FOR TATERSWhen buying potatoes look for clean smooth and firm-textured
spuds with no cuts bruises or discoloration See green on the
skin This is buildup of a chemical called solanine a natural reaction to the potato being exposed to too
much light Solanine produces a bitter taste and if eaten in large
quantity can cause illness So cut away any green portions before
cooking and eating
20 Winter 2016 Live Naturally
Gnocchi amp Spicy Marinara Sauce
Potato facts and tips courtesy of the United States Potato Board Learn more about these super tubers at potatogoodnesscom
STEP 1 After kneading gnocchi dough and cutting into smaller pieces flour a fork and place a piece of dough on fork
HOW TO FORM A PERFECT GNOCCHI
STEP 2 Press gnocchi dough down on fork tines with your thumb
STEP 3 Roll piece of dough down the fork to make ridges Voilagrave yoursquove created a perfect gnocchi
Repeat with all pieces
TURN THE PAGE FOR
THE FULL RECIPE
PETITES AND FINGERLINGS
These bite-sized spuds are smaller versions of their full-
sized cousins and come in a wide range of skin and flesh colors
The difference Because of their smaller size their flavors are more
concentrated and they cook more quickly Both petites and fingerlings are excellent when
roasted or in potato salads
TO PEEL OR NOT TO PEEL
While the skin contains about half of the potatorsquos dietary
fiber the majority of nutrients are found within the potato
itself If peeling use a vegetable peeler or sharp paring knife and
keep the peeling very thin to preserve nutrients that are found
close to the skin Yoursquoll get the most nutrients however when potatoes are cooked and eaten
with the skin on
livenaturallymagazinecom 21
eat DISH IT UP
Heirloom Potato Salad with Roasted Shallot Vinaigrette By Jasmine Smith
With a rainbow of potato types this is a colorful side dish Serves 4
1frac12 pounds petite red white and purple potatoes washed unpeeled and quartered
3 garlic cloves mincedfrac34 cup canola oil plus 2 tablespoons divided 2 shallots unpeeled frac14 cup red wine vinegar2 tablespoons honey2 tablespoons chives mincedSalt and pepper to taste
1 Preheat oven to 400deg Mix potatoes garlic and frac14 cup of canola oil Spread on a baking sheet Bake until potatoes are tender enough to pierce with a fork about 30 minutes
2 Meanwhile drizzle 2 tablespoons canola oil on shallots and wrap in aluminum foil Bake 15 minutes until tender Once cooked peel shallots combine with vinegar and honey in a blender blend to a liquid consistency Slowly pour remaining frac12 cup oil into blender on low speed until completely emulsified
3 Toss potatoes in the shallot vinaigrette with chives salt and pepper
Causa Morada By Jorge de la Torre
This Peruvian layered potato and chicken dish adds sky-blue creativity to your menu Serves 6
2 pounds purple potatoesFine sea saltfrac12 cup olive oilfrac14 cup lime juice freshly squeezed2 boneless skinless chicken breasts1 yellow onion whole1 carrot whole1 tablespoon chopped mint leavesfrac34 cup Greek yogurtfrac14 cup jalapenos finely choppedfrac12 cup celery minced frac12 cup red onion mincedBlack pepper to taste1frac12 cups semi-ripe avocados thinly sliced6 kalamata olives pitted
1 Place potatoes in a large saucepan Cover with cold salted water and bring to a boil Reduce heat and simmer until tender about 20 minutes Let cool
2 Peel potatoes and mash very finely in a large bowl Knead lightly with gloved hands (to avoid getting blue color on skin) slowly drizzling in olive oil until potatoes reach a doughlike consistency Add lime juice and season with salt Refrigerate about 2 hours
3 Put chicken onion carrot and mint into a large saucepan add just enough water to cover bring to a slow boil Cook until chicken is fork-tender about 20 minutes
4 Toss or compost whole onion carrot and mint Transfer chicken to a medium bowl Once cool shred chicken with fingers or a fork Mix in yogurt jalapenos celery and red onion Season to taste with salt and pepper Refrigerate until cold about 1 hour
5 Oil a 2-quart casserole Spoon half of the potato mixture into the casserole followed by chicken mixture and then remaining potato mixture Refrigerate until firm about 2 hours
6 Put a dollop of avocado dressing (recipe below) on each plate Slice and serve on dressing garnish with avocados and olives
CREAMY AVOCADO DRESSING1 ripe avocado3 tablespoons Greek yogurtSalt and pepper to taste
Mash all ingredients until smooth
Gnocchi amp Spicy Marinara Sauce By Michael Brooks
Who knew it was this easymdashand funmdashto make your own gnocchi Serves 4
GNOCCHI 3 large russet potatoes 1 tablespoon kosher saltGround black pepper to taste1 egg yolk beaten1 cup unbleached flour
1 Bake potatoes at 350deg for 45 minutes or until fork-tender Let potatoes cool peel them and then mash them in a medium-sized bowl
2 Gather 2 cups of mashed potatoes and form a well in the center Stir salt and black pepper into beaten yolk and pour into well
3 With both hands work mashed potato and egg together then gradually add flour until it turns into a dough Do not overknead
4 Dust a large cutting board or clean counter with flour Cut dough into six equal parts and roll into frac12- to frac34-inch thick ropes Slice ropes at frac12- to frac34-inch intervals
5 Flour a fork and press gnocchi along tines with thumb roll down to make ridges
6 Add gnocchi to boiling salted water cook until they float to the top 1ndash3 minutes
SAUCE3 tablespoons olive oil2 medium shallots minced4 garlic cloves minced2 roasted jalapeno peppers minced1 (28-ounce) can whole peeled tomatoes6 basil leaves thinly sliced1 teaspoon kosher saltfrac14 teaspoon black pepperParmesan cheese grated for garnish
1 Heat oil over medium-high heat in medium saucepan Add shallots and sauteacute until translucent add garlic and sauteacute 2 minutes
2 Add minced jalapeno and tomatoes and crush with a masher while in pan
3 Bring to a boil then lower to simmer for 15ndash20 minutes stirring every few minutes
4 Remove from heat Stir in basil and gnocchi Season with salt and pepper Top with parmesan if desired
To roast jalapenos Hold jalapeno with tongs over a gas burner flame until skin is blackened Or roast for 45 minutes at 350deg Let peppers sit 15 minutes then peel skin de-seed and mince
Baked Potato Doughnuts amp Apple Compote By Nicole Sandor
Potatoes are the stealth ingredient in this moist delicious doughnut Yields 12 doughnuts
DOUGHNUTS2 russet potatoesfrac12 teaspoon kosher salt1 cup all-purpose flour plus more for dusting1 cup whole-wheat flour1 teaspoon baking powderfrac14 teaspoon baking sodafrac12 teaspoon nutmeg1 teaspoon cinnamonfrac12 cup brown sugar3 tablespoons sugarfrac12 cup sour cream1 egg
1 Preheat oven to 350deg Line a baking sheet with parchment paper
2 In a medium pot boil potatoes with skins until fork-tender Drain excess water peel skins Mash the potatoes and let cool
3 In a medium bowl whisk together salt flours baking powder baking soda and spices
4 In a large bowl combine mashed potato sugars sour cream and egg
5 Add dry ingredients to potato mixture and beat until just incorporated Dough will be sticky Let dough rest for 10 minutes
6 Dust counter with all-purpose flour roll out dough to frac12-inch thickness Using a 3-inch circular cookie cutter punch holes from dough and line them up on parchment-lined baking sheet Take a 1-inch circular cookie cutter and punch holes in the dough center
7 Bake 12ndash13 minutes until donuts start to turn golden brown Remove from pan and cool on a rack Prepare topping
APPLE COMPOTE 2 tablespoons unsalted butter1 tablespoon brown sugar2 tablespoons agave nectar or honey2 cups apple juice1 apple diced in frac14-inch pieces1 tablespoon all-purpose flourWater as needed
1 In a small sauteacute pan melt butter and then add sugar creating a paste Add agave stir then add juice and apple Simmer 5 minutes
2 In a small bowl add water to flour a little at a time creating a slurry to prevent clumping
3 Slowly stir slurry into hot liquid cook until thickened Top doughnuts with compote
Optimum Wellness is excited to partner with Johnson amp Wales University Jorge de la Torre dean of culinary education at the Denver campus and a few of his star students developed these recipes Known as a recognized leader in culinary education JWU is changing the way the world eats For more information visit jwuedudenver
22 Winter 2016 Live Naturally
INT_129754_75265_Vans_Wellness_RESIZE_B_M_Ralphs_OLpdf 1 121415 1146 AM
reg trade copy 2015 Kashi Companytrade
Product selection varies by store
Italyrsquos never tasted so good
Briannascomcopy 2015 Del Sol Food Co Inc All rights reserved
OFF11$ any one (1) bottle of
Consumer Coupon void if transferred to any group fi rm or person prior to store redemption Coupon valid for items indicated any other use constitutes fraud may not be combined with any other offer One coupon per purchase of product(s) indicated Retailer This coupon will be redeemed for the face value plus 8cent handling provided terms of this offer have been complied with by the retailer and the consumer Any sales tax must be paid by the consumer Send to Del Sol Food Company Inmar dept 27271 1 Fawcett Dr Del Rio TX 78840 Cash Value 001cent Offer limited to one coupon per purchase of product(s) indicated Unauthorized reproduction prohibited Good only in the USA copy 2016 Del Sol Food Company Inc
EXPIRES041516
MANUFACTURERrsquoSCOUPON
Ingredients1 large homegrown tomato1 large avocado3-4 green onions chopped4 crispy bacon slices crumbled14 cup of sliced black olives14 cup of feta cheese (or cheese of your choice) BRIANNAS Italian Vinaigrette Dressing
Directions1 Slice tomato and arrange on a
plate in the shape of a star2 Slice avocado and place on top of
tomato slices3 Sprinkle onions olives and bacon
on top along with the cheese4 Drizzle desired amount of
BRIANNAS Italian Vinaigrette dressing on salad
5 Chill for 15 minutes - ENJOYServes 2
Italian Star SaladTry ThisTonight
69-0269-2015 Briannas Kroger live naturally-03Bindd 1 12415 605 PM
1 scoop Vega Protein amp Greens Vanilla
frac14 ndash frac12 cup unsweetened almond milk
1 cup frozen strawberries
frac12 frozen banana
2 Tbsp lemon juice
Blend an extra thick smoothie pour into bowl top with granola and fruit Enjoy with a spoon
Strawberry LemonSmoothie Bowl
ON ANY SMALL TUB OF VEGA PROTEIN amp GREENS
SAVE $5To Retailer Vega will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Vega Mandlik amp Rhodes PO Box 490 Dept 1215 Tecate CA 91980
To Consumer Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Coupon valid in-store only Only one coupon may be used on one tub per purchase One time use only Available in Ralphrsquos stores where Vega is sold Offer valid until 043016 ContactInquire within
MANUFACTURERrsquoS COUPON EXPIRES APRIL 30 2016
Eatmdashdonrsquot drinkmdashyour morning smoothie
DigiCodetrade Data FileACCOUNT 87272 MANDLIK RHODES INFORMATION SYSTEMS INCORDERED BY NICK ZAMUDIOPO NUMBER VEG 95554INVOICE NO 1508850( EPS via EMAIL )
Created on 12-1-15 at 151406by
SYMBOLOGY INCMaple Grove Minnesota 55369
763-315-8080
NOTICE This DigiCodetrade file is considered original artwork It must be inspected and approvedby the purchaser Use of this file confirms acceptance Any modification of this file through scalingor distortion is prohibited See back of the Symbology invoice for Limitation of Warranty
Encode 8110308387660009555435001100003160430SYMBOL HEIGHT 08576 NBAR 00104 BWA -0002095554 $5 off 1 any Vega Protein amp Greens tu
083876600-095554
livenaturallymagazinecom 25
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BUY IT AMYrsquoS INDIAN DAL CURRIED LENTIL In Indian cuisine dal means lentils peas or beans In Amyrsquos dal yoursquoll find all three mung dal beans organic black mung lentils green lentils and split yellow peas all in a mild curry base
MAKE IT BUY IT
Souped UpWHEN THE TEMPERATURES DIP THERE IS NOTHING MORE COMFORTING THAN A WARM BOWL OF SOUP WHETHER FROM YOUR OWN KITCHEN OR PREMADE SPOONFUL BY SPOONFUL THESE HEARTY HEALTHY OPTIONS WILL TAKE THE CHILL OFF AND FILL YOUR BELLY TOO BY KIMBERLY LORD STEWART
Chicken Tikka Masala SoupMAKE IT We dare you not to say ldquoMmmmmrdquo after your first bite of this take on an Indian favorite Serve with whole-grain naan or flatbread Serves 6ndash8
DIRECTIONS1 Heat oil over low heat in a large soup pot Add
onions and peppers sauteacute 15ndash20 minutes until soft2 Turn up heat to medium add garam masala
and sauteacute for 2 minutes Add garlic and ginger Stir and sauteacute for 1 minute Add sweet potatoes tomatoes and half of the chicken stock Fill tomato can halfway with water swish to remove tomato clinging to the can and add to the pot
3 Bring to a simmer and cook on low for 30 minutes until sweet potatoes are soft
4 Add tikka masala sauce garbanzos remaining chicken stock cauliflower and roasted chicken Bring back to a simmer and cook for 10 minutes until cauliflower is cooked Season with salt and pepper serve with a dollop of yogurt for each bowl
INGREDIENTS2 tablespoons canola oil 1 onion diced1 red pepper cored and
cubed2 teaspoons garam masala
spice blend2 cloves garlic minced1-inch knob fresh ginger
peeled and minced1 garnet sweet potato
peeled and cubed1 yellow sweet potato
peeled and cubed1 (28-ounce) can crushed
tomatoes32 ounces chicken stock
divided1 (16-ounce) jar tikka
masala sauce (try Kroger Private Selection)
1 (15-ounce) can garbanzo beans drained
frac12 small cauliflower stems removed cut into small florets
frac12 roasted chicken meat pulled off the bone
Salt and pepper as desiredGreek yogurt for garnish
Artichoke Leek and Potato Soup with Crispy ProsciuttoMAKE IT This no-cream leek and potato soup will please all palates Serve with a crusty whole-grain baguette and a salad to complete the meal Serves 6
INGREDIENTS3 large leeks2 tablespoons canola oil2 celery stalks1 (14-ounce) water-packed canned
artichoke hearts drained and chopped2 cloves garlic peeled1 teaspoon dried thyme6 large red potatoes washed and cut into
quarters8 cups vegetable brothSalt and pepper to taste 3 ounces prosciutto (optional)
DIRECTIONS1 Fill a large bowl with warm water Slice hairy ends off
the leeks and thinly slice the root stopping at the dark-green tops Place leeks in the warm water let sit for 10 minutes stirring occasionally to loosen any dirt Drain and rinse twice
2 Heat oil over low heat in a large soup pot Add drained leeks and celery sauteacute for 20 minutes until soft Add drained artichokes garlic and thyme Raise heat to medium and sauteacute for 2ndash3 minutes Add potatoes and broth bring to a soft boil and cook until potatoes are soft
3 Remove soup from heat and let sit for 15 minutes to cool Puree soup in batches in a blender or food processor until smooth Return pureed vegetables to the pot season with salt and pepper
4 For optional garnish place prosciutto on a parchment-lined baking sheet Place in a 375deg oven for about 5 minutes until crisp Serve on top of each bowl of soup
BUY IT IMAGINE ORGANIC CREAMY POTATO LEEK SOUPThis potato and leek soup is light and creamy with leeks onions potatoes and roasted garlic A blend of organic spices add an extra touch of flavor
eat MAKE IT BUY IT
26 Winter 2016 Live Naturally
BUY IT PACIFIC VEGETABLE LENTIL amp ROASTED RED PEPPER SOUPA combination of tender lentils fire-roasted peppers ripe tomatoes and black beans make this a hearty delicious soup loaded with fiber and protein
Cashew Butternut Squash Soup with Spiced MarshmallowsMAKE IT Warm baking spices give this otherwise traditional winter soup an added blanket of warmth The marshmallow garnish is optional but itrsquos a fun way to get your kids to eat their vegetables Serves 4ndash6
INGREDIENTS3 tablespoons extra-virgin
olive oil1 onion chopped1 carrot chopped1 celery stalk diced1 large shallot diced1 Honeycrisp apple peeled
cored and choppedfrac14 teaspoon ground cuminfrac14 teaspoon ground ginger1frasl8 teaspoon ground nutmeg1 medium butternut squash
peeled and cubed
frac12 cup raw cashews32 ounces vegetable stockfrac34 cup light canned coconut
milk6 large marshmallows one
per person cut in half to make two flat disks sprinkle each cut side with a light dusting of cayenne or cinnamon (optional)
DIRECTIONS1 Add olive oil to large soup pot on
medium heat Add onion carrot celery shallot and apple Sauteacute until golden brown about 10 minutes
2 Add cumin ginger and nutmeg Sauteacute for 3 minutes
3 Add squash cashews and stock Bring to a low boil and simmer until squash is soft
4 Let soup cool for about 30 minutes (or refrigerate)
5 Transfer soup in batches to a blender Puree each batch until smooth and return to pot Add coconut milk to thin out soup Reheat
6 Place spiced marshmallows in the bottom of each bowl and pour in the soup The heat will melt the marshmallows as they float to the top
AA
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livenaturallymagazinecom 27
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5)
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eat
Salad in Winter JUST BECAUSE THE WEATHER IS COLD IS NO REASON TO LET YOUR SALAD RECIPES HIBERNATE BY KIMBERLY LORD STEWART
HEALTHY KITCHEN
Grilled Mediterranean Caesar with Capers and Sun-Dried Tomatoes Pair this eggless Caesar salad with grilled salmon or steak and yoursquoll have an elegant meal in less than 30 minutes No yolk Serves 4
2 organic whole romaine hearts cut lengthwise
2 pounds salmon or flank steak
4 tablespoons capers16 sun-dried tomatoes (oil-
packed) drained and thinly sliced
sup1frasl₈ red onion thinly sliced 1 lemon cut into quarters
DRESSING1 garlic clove crushed1 tablespoon lemon juicesup1frasl₃ cup plain 2 Greek yogurt1 teaspoon Dijon mustard1 teaspoon Worcestershire
sauce1 tablespoon white wine
vinegar frac12 cup grated Parmesan
cheese divided frac14ndashfrac12 cup extra-virgin olive
oilSalt and pepper to taste
1 Prepare dressing Place garlic lemon juice yogurt mustard Worcestershire sauce and white wine vinegar in a blender or small food processor Process until smooth Add half the cheese and pulse until mixed in Start with frac14 cup olive oil and puree until smooth Add more if necessary to thin out dressing Season with salt and pepper to taste
2 Brush cut lettuce halves and fish or steak on both sides with dressing
3 Grill salmon or steak on an outside grill or in a hot skillet on your stovetop to desired internal temperature During the last 2 minutes of grilling place the lettuce cut side down on the grill or in another skillet grill until lightly browned
4 Place lettuce on a plate grilled side up Garnish with capers sun-dried tomatoes and red onion Serve with the meat or fish Drizzle both with the remaining dressing Serve with extra lemon
Thai Glass Noodle and Edamame SaladThese noodles go by different namesmdashglass vermicelli rice cellophane or rice stick noodles No matter the name rice noodles are a fun way to get kids to eat their vegetables Serves 4
2 cups frozen shelled edamame1 (8-ounce) package glass rice noodles2 cups finely shredded purple cabbage1 tablespoon sesame oil1 cup sugar peas or snow peas sliced1 cup shredded carrots1 red pepper thinly sliced13 cucumber cut in half down the middle
sliced into moons2 green onions thinly sliced frac12 bunch cilantro chopped12 cup roasted peanuts chopped2 cups cooked chicken breast shredded
DRESSING2 tablespoons sweet chili sauce 2 tablespoons rice vinegar1 lime juiced2 tablespoons soy saucefrac12 teaspoon ground ginger 4 tablespoons peanut butterWater Sriracha sauce to taste
1 Bring a large pot of water to a boil Add the edamame and stir When the water returns to a boil add the noodles Remove from the heat and let sit for 6 minutes Add cabbage to noodles and hot water to soften Stir and let sit for 2 minutes Immediately drain in a colander and pat dry with a towel
2 Place in a serving bowl and add sesame oil Toss lightly to coat the noodles and vegetables
3 Add remaining vegetables cilantro peanuts and chicken
4 Whisk dressing ingredients If too thick add a little water to thin it out Season with Sriracha sauce as desired
5 Dress salad and stir gently to coat well
Greens are good but think about adding more color to your plate with red leaf
lettuce red radicchio and shredded purple
cabbage
28 Winter 2016 Live Naturally
Roasted Root Vegetables with Arugula Oven-roasting brings out the sweetness in winter vegetables Any winter vegetables will do so experiment with your favorites Try to cut all of the vegetables the same size so they cook evenly Serves 4
1 parsnip peeled cut lengthwise into quarters and again in 2-inch bars
2 carrots peeled cut like the parsnip 1 sweet potato peeled cut into 2-inch
pieces1 onion peeled cut into eighths 1 bunch small beets (any color) peeled
cut into eighths 2 apples peeled cut into eighths sup1frasl₃ cup extra-virgin olive oil2 teaspoons dried thymeKosher salt and pepper to taste4ndash5 cups arugula 3 ounces strong blue cheese
DRESSINGfrac14 cup apple cider vinegarfrac34 cup extra-virgin olive oil 2 tablespoons maple syrup sup1frasl₈ teaspoon dried mustard (or frac12
teaspoon Dijon mustard) Salt and pepper to taste
1 Preheat oven to 425deg Line a large baking sheet with parchment paper Place vegetables and apples in a single layer on baking sheet Drizzle with oil and season with thyme Stir to coat well Season with salt and pepper
2 Bake for 30ndash40 minutes until vegetables are tender
3 Remove from oven and transfer to a cool baking sheet Refrigerate to bring to room temperature (about 15 minutes)
4 Whisk dressing ingredients together 5 Divide arugula on salad plates Top
with roasted vegetables and blue cheese Spoon dressing over salad and serve
Pink Shrimp and Citrus Medallion SaladAfter one bite of this seaside main-dish salad yoursquoll forget itrsquos winter Serves 4
1 large head butter lettuce washed dried torn into bite-size pieces
2 bunches baby bok choy washed torn into bite-size pieces
4 fresh mint sprigs divided 5 fresh dill stems divided2 naval or blood oranges2 pink grapefruitssup1frasl₃ English cucumber thinly sliced1 ripe avocado pitted peeled cut
into 8 segments1frac12 pounds cooked peeled shrimp
DRESSINGfrac12 cup avocado oil1 lemon juiced1 tablespoon white wine vinegar2 teaspoons agaveSalt and pepper to taste
1 Gently toss lettuce and bok choy in a bowl Set aside
2 Remove mint leaves from the stems Sprinkle half on the salad Chop the rest and set aside Chop the dill leaves put half on the salad Set the rest aside
3 Cut away the peel and white pith from the oranges and grapefruits Cut out the segments set aside Reserve the orange and grapefruit membrane insides
4 Squeeze the juice from what is left of the orange and grapefruit insides into a small bowl Add avocado oil lemon juice vinegar agave and reserved mint and dill Whisk and season with salt and pepper
5 Retoss the salad and place greens on dinner plates Top each with cucumbers avocado citrus segments and shrimp Dress and serve
Remember oil and water donrsquot mix
Lettuce greens need to be dried well so the dressing wonrsquot
slide off
livenaturallymagazinecom 29
B y now yoursquove seen the headlines Cocoa is good for you
Deep within that scrumptious chocolate bar or frothing cup of hot cocoa rest power-ful bioactive compounds called flavanols
(also present in berries tea and wine) linked to everything from preventing heart attacks and dementia to stabilizing blood sugar and boosting sports perfor-mance But before you sink your teeth into another candy bar consider this To get enough cocoa flavanols (600 to 750 mg daily) to prompt such probable health benefits yoursquod have to eat as much as 1000 calories of dark chocolate or many thousands of calories of sugar-and-fat-loaded milk chocolate each day
ldquoThe evidence is very promising that cocoa flavanols could reduce risk of heart disease and other disordersrdquo notes cocoa researcher JoAnn Manson MD chief of the
Division of Preventive Medicine at Brigham and Womenrsquos Hospital in Boston ldquoBut we wouldnrsquot recommend trying to obtain large quantities by simply eating more chocolate The added calorie intake would be too highrdquo
Instead she and other nutrition experts suggest this Try to consume cocoa in as pure a state as possiblemdashas unsweetened cocoa powder cacao nibs or sparing amounts of high-quality dark chocolatemdashand incorporate its earthy savory taste into a variety of meals
ldquoWe are talking about a nutrient-dense phytochemical-rich food that can be eaten in breakfasts desserts and every way in betweenrdquo says registered dietitian Matt Ruscigno coauthor of Superfoods for Life Cacao (Fair Winds 2014) a cookbook that features everything from smoothies to sandwiches quinoa and lasagna ldquoToday in the Western world it has unfortunately become mostly just a candy bar But it has so much more to offerrdquo Ruscigno says
FOR THE LOVE
OF COCOA
HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT OVERDOSING ON SWEETS
BY LISA MARSHALL
30 Winter 2016 Live Naturally
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livenaturallymagazinecom 31
FROM BITTER BEAN TO SINFUL BARAs far back as 3000 BC chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao aka cocoa tree to make a fermented alcoholic drink says Santa Fendashbased chocolate historian Mark Sciscenti By around 2000 BC residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency Mayans and Aztecs dried and roasted the beans mixed them into a paste with cornmeal and spices and crumbled them into water for an ancient often cold chocolate beverage reserved for religious ceremonies medicinal treatments and elite treats ldquoIts consumption was pretty much the exclusive right of the rulers the priests and the warriorsrdquo Sciscenti says
Notably absent was sugar leaving those early cocoa drinks with a bitter taste Only in the late 1500s when cacao beans made their way to Spain did people start adding mild sweeteners By the 1700smdashafter the French and Italians piled on a little more sugarmdashhot chocolate had become a European luxury item lauded for its energy-
boosting and aphrodisiac properties It would take another century until in the mid-1800s inventor Joseph Fry developed the first chocolate bar
Today according to market research firm Mintel the average American eats about 95 pounds of chocolate each yearmdashthe vast majority of it milk chocolate Thatrsquos too bad says Sciscenti because all of that added milk and sugar negates many of the health benefits that come from cocoa
The good news Traditional uses of cocoa have been enjoying a renaissance with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats
ldquoI love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it hasrdquo says registered dietitian and chef Sara Haas ldquoIt makes a great platform for savory recipes and adds interest to dishes (like beef chicken or duck) that are otherwise a little one-noterdquo
SHU
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FOR THE LOVE OF COCOA
GLOSSARY COCOA VS CACAOCACAO BEANS The dried fatty seed of the fruit of the Theobroma cacao tree Some vegans and raw foodists eat them raw for snacks but they are very bitter If you are expecting a ldquochocolaterdquo taste yoursquore in for a surprise
CACAO NIBS Cracked shelled cacao beans usually roasted but sometimes available raw Have a bitter taste like cacao beans None of the inherent cocoa butter has been removed so they are high in good fat
CACAO POWDER Not to be confused with cocoa powder cacao powder is made from grinding down the shelled cacao bean Sometimes raw sometimes roasted Unlike cocoa powder in which the cocoa butter has been removed it is high in fat and has a full-bodied texture
COCOA LIQUOR The paste made from ground roasted shelled and fermented cacao beans This is what is referred to as ldquopercent cacaordquo on food packaging
COCOA BUTTER When cocoa liquor is pressed and the cocoa solids are removed slightly more than half of the remaining product is the cacao fat or cocoa butter It is 100 percent fat and is used in foods and cosmetics
COCOA POWDER What is left after the cocoa butter has been removed from the liquor Cocoa powder is one of the most recognized and used forms of cacao
CHOCOLATE Cocoa liquor plus cocoa butter plus sugar The percentage of cocoa liquor in chocolate determines how ldquodarkrdquo it is (Milk chocolate which also includes milk products typically contains around 10ndash12 percent cocoa liquor White chocolate contains about 20 cocoa butter plus sugar and dairy ingredients Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients)
32 Winter 2016 Live Naturally
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AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings
frac12 cup raw cacao powder or nibs
3 cups water1 teaspoon fresh or dried
minced chili pepper or to taste
1 cinnamon stick crushedPinch of salt1 vanilla bean
1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor
2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm
CREDIT SUPERFOODS FOR LIFE
CACAO BY MATT RUSCIGNO RECIPE
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best
200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)
livenaturallymagazinecom 33
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RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
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livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
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RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
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Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
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LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
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40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
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ht copy
Life
way
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ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
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eatHot Potato
WHETHER YOU LIKE rsquoEM MASHED BAKED BOILED ROASTED OR GRILLED THESE POPULAR VERSATILE
VEGETABLES ARE SURPRISINGLY PACKED WITH POWER AND NUTRITION
RUSSETSMost widely used in the United States brown-skinned russets have a mild earthy flavor with a bit of sweetness A favorite use is baking resulting in a light fluffy center surrounded by a crispy roasted skin Russets are also good for mashed potatoes and pan-fried potatoes
WHITESMashing is a common use for these subtly sweet creamy all-purpose potatoes Their skin is so delicate you donrsquot even need to peel them even when mashing Also try grilling whites (whole or thickly sliced) to bring out a more full-bodied flavor or use them in soups or stews as they hold their shape well when tender
PURPLESBLUESWith a rich vibrant color and distinctively nutty taste cooked purples and blues are a great fit for potato salads as well as green salads Their moist firm flesh retains its shape and ranges from purple to lavender to almost white Theyrsquore delicious roasted but microwaving best preserves their color
REDSBecause their texture stays firm throughout the cooking process reds do well in soups and stews Keep the skin onmdashno need to peel themmdashto add color to any dish Slightly sweet with a smooth creamy always-tender texture reds are ideal for potato salads or creamy mashed potatoes
YELLOWSGrilling is a favorite use for yellows because it brings out their sweet caramelized flavor Plus the crispy golden skin enhances the dense buttery texture of the flesh This smooth texture also lends itself well to lighter versions of baked or roasted potatoes
livenaturallymagazinecom 19
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eat
Potato Power THIS SEEMINGLY HUMBLE SOMETIMES MALIGNED VEGETABLE IS REALLY A SUPERFOOD IN DISGUISE
DISH IT UP
The Good Stuff in SpudsOne medium-sized potato (53 ounces with skin) contains
Vitamin C A whopping 45 percent of your daily value helps prevent cellular damage aids iron absorption and may help support the bodyrsquos immune system
Potassium More than any vegetable or fruit (10 percent of your daily needs) including bananas sweet potatoes and broccoli encourages normal heart rhythm fluid balance and muscle and nerve function
Fiber 8 percent of your daily requirements (with the potato skin) improves digestion cholesterol and blood sugar levels
Vitamin B6 10 percent of your daily value necessary for carbohydrate and protein metabolism
+ Just 110 calories and no fat
Causa Morada
Heirloom Potato Salad with Roasted Shallot Vinaigrette
Baked Potato Doughnuts amp Apple Compote
SHOPPING FOR TATERSWhen buying potatoes look for clean smooth and firm-textured
spuds with no cuts bruises or discoloration See green on the
skin This is buildup of a chemical called solanine a natural reaction to the potato being exposed to too
much light Solanine produces a bitter taste and if eaten in large
quantity can cause illness So cut away any green portions before
cooking and eating
20 Winter 2016 Live Naturally
Gnocchi amp Spicy Marinara Sauce
Potato facts and tips courtesy of the United States Potato Board Learn more about these super tubers at potatogoodnesscom
STEP 1 After kneading gnocchi dough and cutting into smaller pieces flour a fork and place a piece of dough on fork
HOW TO FORM A PERFECT GNOCCHI
STEP 2 Press gnocchi dough down on fork tines with your thumb
STEP 3 Roll piece of dough down the fork to make ridges Voilagrave yoursquove created a perfect gnocchi
Repeat with all pieces
TURN THE PAGE FOR
THE FULL RECIPE
PETITES AND FINGERLINGS
These bite-sized spuds are smaller versions of their full-
sized cousins and come in a wide range of skin and flesh colors
The difference Because of their smaller size their flavors are more
concentrated and they cook more quickly Both petites and fingerlings are excellent when
roasted or in potato salads
TO PEEL OR NOT TO PEEL
While the skin contains about half of the potatorsquos dietary
fiber the majority of nutrients are found within the potato
itself If peeling use a vegetable peeler or sharp paring knife and
keep the peeling very thin to preserve nutrients that are found
close to the skin Yoursquoll get the most nutrients however when potatoes are cooked and eaten
with the skin on
livenaturallymagazinecom 21
eat DISH IT UP
Heirloom Potato Salad with Roasted Shallot Vinaigrette By Jasmine Smith
With a rainbow of potato types this is a colorful side dish Serves 4
1frac12 pounds petite red white and purple potatoes washed unpeeled and quartered
3 garlic cloves mincedfrac34 cup canola oil plus 2 tablespoons divided 2 shallots unpeeled frac14 cup red wine vinegar2 tablespoons honey2 tablespoons chives mincedSalt and pepper to taste
1 Preheat oven to 400deg Mix potatoes garlic and frac14 cup of canola oil Spread on a baking sheet Bake until potatoes are tender enough to pierce with a fork about 30 minutes
2 Meanwhile drizzle 2 tablespoons canola oil on shallots and wrap in aluminum foil Bake 15 minutes until tender Once cooked peel shallots combine with vinegar and honey in a blender blend to a liquid consistency Slowly pour remaining frac12 cup oil into blender on low speed until completely emulsified
3 Toss potatoes in the shallot vinaigrette with chives salt and pepper
Causa Morada By Jorge de la Torre
This Peruvian layered potato and chicken dish adds sky-blue creativity to your menu Serves 6
2 pounds purple potatoesFine sea saltfrac12 cup olive oilfrac14 cup lime juice freshly squeezed2 boneless skinless chicken breasts1 yellow onion whole1 carrot whole1 tablespoon chopped mint leavesfrac34 cup Greek yogurtfrac14 cup jalapenos finely choppedfrac12 cup celery minced frac12 cup red onion mincedBlack pepper to taste1frac12 cups semi-ripe avocados thinly sliced6 kalamata olives pitted
1 Place potatoes in a large saucepan Cover with cold salted water and bring to a boil Reduce heat and simmer until tender about 20 minutes Let cool
2 Peel potatoes and mash very finely in a large bowl Knead lightly with gloved hands (to avoid getting blue color on skin) slowly drizzling in olive oil until potatoes reach a doughlike consistency Add lime juice and season with salt Refrigerate about 2 hours
3 Put chicken onion carrot and mint into a large saucepan add just enough water to cover bring to a slow boil Cook until chicken is fork-tender about 20 minutes
4 Toss or compost whole onion carrot and mint Transfer chicken to a medium bowl Once cool shred chicken with fingers or a fork Mix in yogurt jalapenos celery and red onion Season to taste with salt and pepper Refrigerate until cold about 1 hour
5 Oil a 2-quart casserole Spoon half of the potato mixture into the casserole followed by chicken mixture and then remaining potato mixture Refrigerate until firm about 2 hours
6 Put a dollop of avocado dressing (recipe below) on each plate Slice and serve on dressing garnish with avocados and olives
CREAMY AVOCADO DRESSING1 ripe avocado3 tablespoons Greek yogurtSalt and pepper to taste
Mash all ingredients until smooth
Gnocchi amp Spicy Marinara Sauce By Michael Brooks
Who knew it was this easymdashand funmdashto make your own gnocchi Serves 4
GNOCCHI 3 large russet potatoes 1 tablespoon kosher saltGround black pepper to taste1 egg yolk beaten1 cup unbleached flour
1 Bake potatoes at 350deg for 45 minutes or until fork-tender Let potatoes cool peel them and then mash them in a medium-sized bowl
2 Gather 2 cups of mashed potatoes and form a well in the center Stir salt and black pepper into beaten yolk and pour into well
3 With both hands work mashed potato and egg together then gradually add flour until it turns into a dough Do not overknead
4 Dust a large cutting board or clean counter with flour Cut dough into six equal parts and roll into frac12- to frac34-inch thick ropes Slice ropes at frac12- to frac34-inch intervals
5 Flour a fork and press gnocchi along tines with thumb roll down to make ridges
6 Add gnocchi to boiling salted water cook until they float to the top 1ndash3 minutes
SAUCE3 tablespoons olive oil2 medium shallots minced4 garlic cloves minced2 roasted jalapeno peppers minced1 (28-ounce) can whole peeled tomatoes6 basil leaves thinly sliced1 teaspoon kosher saltfrac14 teaspoon black pepperParmesan cheese grated for garnish
1 Heat oil over medium-high heat in medium saucepan Add shallots and sauteacute until translucent add garlic and sauteacute 2 minutes
2 Add minced jalapeno and tomatoes and crush with a masher while in pan
3 Bring to a boil then lower to simmer for 15ndash20 minutes stirring every few minutes
4 Remove from heat Stir in basil and gnocchi Season with salt and pepper Top with parmesan if desired
To roast jalapenos Hold jalapeno with tongs over a gas burner flame until skin is blackened Or roast for 45 minutes at 350deg Let peppers sit 15 minutes then peel skin de-seed and mince
Baked Potato Doughnuts amp Apple Compote By Nicole Sandor
Potatoes are the stealth ingredient in this moist delicious doughnut Yields 12 doughnuts
DOUGHNUTS2 russet potatoesfrac12 teaspoon kosher salt1 cup all-purpose flour plus more for dusting1 cup whole-wheat flour1 teaspoon baking powderfrac14 teaspoon baking sodafrac12 teaspoon nutmeg1 teaspoon cinnamonfrac12 cup brown sugar3 tablespoons sugarfrac12 cup sour cream1 egg
1 Preheat oven to 350deg Line a baking sheet with parchment paper
2 In a medium pot boil potatoes with skins until fork-tender Drain excess water peel skins Mash the potatoes and let cool
3 In a medium bowl whisk together salt flours baking powder baking soda and spices
4 In a large bowl combine mashed potato sugars sour cream and egg
5 Add dry ingredients to potato mixture and beat until just incorporated Dough will be sticky Let dough rest for 10 minutes
6 Dust counter with all-purpose flour roll out dough to frac12-inch thickness Using a 3-inch circular cookie cutter punch holes from dough and line them up on parchment-lined baking sheet Take a 1-inch circular cookie cutter and punch holes in the dough center
7 Bake 12ndash13 minutes until donuts start to turn golden brown Remove from pan and cool on a rack Prepare topping
APPLE COMPOTE 2 tablespoons unsalted butter1 tablespoon brown sugar2 tablespoons agave nectar or honey2 cups apple juice1 apple diced in frac14-inch pieces1 tablespoon all-purpose flourWater as needed
1 In a small sauteacute pan melt butter and then add sugar creating a paste Add agave stir then add juice and apple Simmer 5 minutes
2 In a small bowl add water to flour a little at a time creating a slurry to prevent clumping
3 Slowly stir slurry into hot liquid cook until thickened Top doughnuts with compote
Optimum Wellness is excited to partner with Johnson amp Wales University Jorge de la Torre dean of culinary education at the Denver campus and a few of his star students developed these recipes Known as a recognized leader in culinary education JWU is changing the way the world eats For more information visit jwuedudenver
22 Winter 2016 Live Naturally
INT_129754_75265_Vans_Wellness_RESIZE_B_M_Ralphs_OLpdf 1 121415 1146 AM
reg trade copy 2015 Kashi Companytrade
Product selection varies by store
Italyrsquos never tasted so good
Briannascomcopy 2015 Del Sol Food Co Inc All rights reserved
OFF11$ any one (1) bottle of
Consumer Coupon void if transferred to any group fi rm or person prior to store redemption Coupon valid for items indicated any other use constitutes fraud may not be combined with any other offer One coupon per purchase of product(s) indicated Retailer This coupon will be redeemed for the face value plus 8cent handling provided terms of this offer have been complied with by the retailer and the consumer Any sales tax must be paid by the consumer Send to Del Sol Food Company Inmar dept 27271 1 Fawcett Dr Del Rio TX 78840 Cash Value 001cent Offer limited to one coupon per purchase of product(s) indicated Unauthorized reproduction prohibited Good only in the USA copy 2016 Del Sol Food Company Inc
EXPIRES041516
MANUFACTURERrsquoSCOUPON
Ingredients1 large homegrown tomato1 large avocado3-4 green onions chopped4 crispy bacon slices crumbled14 cup of sliced black olives14 cup of feta cheese (or cheese of your choice) BRIANNAS Italian Vinaigrette Dressing
Directions1 Slice tomato and arrange on a
plate in the shape of a star2 Slice avocado and place on top of
tomato slices3 Sprinkle onions olives and bacon
on top along with the cheese4 Drizzle desired amount of
BRIANNAS Italian Vinaigrette dressing on salad
5 Chill for 15 minutes - ENJOYServes 2
Italian Star SaladTry ThisTonight
69-0269-2015 Briannas Kroger live naturally-03Bindd 1 12415 605 PM
1 scoop Vega Protein amp Greens Vanilla
frac14 ndash frac12 cup unsweetened almond milk
1 cup frozen strawberries
frac12 frozen banana
2 Tbsp lemon juice
Blend an extra thick smoothie pour into bowl top with granola and fruit Enjoy with a spoon
Strawberry LemonSmoothie Bowl
ON ANY SMALL TUB OF VEGA PROTEIN amp GREENS
SAVE $5To Retailer Vega will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Vega Mandlik amp Rhodes PO Box 490 Dept 1215 Tecate CA 91980
To Consumer Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Coupon valid in-store only Only one coupon may be used on one tub per purchase One time use only Available in Ralphrsquos stores where Vega is sold Offer valid until 043016 ContactInquire within
MANUFACTURERrsquoS COUPON EXPIRES APRIL 30 2016
Eatmdashdonrsquot drinkmdashyour morning smoothie
DigiCodetrade Data FileACCOUNT 87272 MANDLIK RHODES INFORMATION SYSTEMS INCORDERED BY NICK ZAMUDIOPO NUMBER VEG 95554INVOICE NO 1508850( EPS via EMAIL )
Created on 12-1-15 at 151406by
SYMBOLOGY INCMaple Grove Minnesota 55369
763-315-8080
NOTICE This DigiCodetrade file is considered original artwork It must be inspected and approvedby the purchaser Use of this file confirms acceptance Any modification of this file through scalingor distortion is prohibited See back of the Symbology invoice for Limitation of Warranty
Encode 8110308387660009555435001100003160430SYMBOL HEIGHT 08576 NBAR 00104 BWA -0002095554 $5 off 1 any Vega Protein amp Greens tu
083876600-095554
livenaturallymagazinecom 25
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BUY IT AMYrsquoS INDIAN DAL CURRIED LENTIL In Indian cuisine dal means lentils peas or beans In Amyrsquos dal yoursquoll find all three mung dal beans organic black mung lentils green lentils and split yellow peas all in a mild curry base
MAKE IT BUY IT
Souped UpWHEN THE TEMPERATURES DIP THERE IS NOTHING MORE COMFORTING THAN A WARM BOWL OF SOUP WHETHER FROM YOUR OWN KITCHEN OR PREMADE SPOONFUL BY SPOONFUL THESE HEARTY HEALTHY OPTIONS WILL TAKE THE CHILL OFF AND FILL YOUR BELLY TOO BY KIMBERLY LORD STEWART
Chicken Tikka Masala SoupMAKE IT We dare you not to say ldquoMmmmmrdquo after your first bite of this take on an Indian favorite Serve with whole-grain naan or flatbread Serves 6ndash8
DIRECTIONS1 Heat oil over low heat in a large soup pot Add
onions and peppers sauteacute 15ndash20 minutes until soft2 Turn up heat to medium add garam masala
and sauteacute for 2 minutes Add garlic and ginger Stir and sauteacute for 1 minute Add sweet potatoes tomatoes and half of the chicken stock Fill tomato can halfway with water swish to remove tomato clinging to the can and add to the pot
3 Bring to a simmer and cook on low for 30 minutes until sweet potatoes are soft
4 Add tikka masala sauce garbanzos remaining chicken stock cauliflower and roasted chicken Bring back to a simmer and cook for 10 minutes until cauliflower is cooked Season with salt and pepper serve with a dollop of yogurt for each bowl
INGREDIENTS2 tablespoons canola oil 1 onion diced1 red pepper cored and
cubed2 teaspoons garam masala
spice blend2 cloves garlic minced1-inch knob fresh ginger
peeled and minced1 garnet sweet potato
peeled and cubed1 yellow sweet potato
peeled and cubed1 (28-ounce) can crushed
tomatoes32 ounces chicken stock
divided1 (16-ounce) jar tikka
masala sauce (try Kroger Private Selection)
1 (15-ounce) can garbanzo beans drained
frac12 small cauliflower stems removed cut into small florets
frac12 roasted chicken meat pulled off the bone
Salt and pepper as desiredGreek yogurt for garnish
Artichoke Leek and Potato Soup with Crispy ProsciuttoMAKE IT This no-cream leek and potato soup will please all palates Serve with a crusty whole-grain baguette and a salad to complete the meal Serves 6
INGREDIENTS3 large leeks2 tablespoons canola oil2 celery stalks1 (14-ounce) water-packed canned
artichoke hearts drained and chopped2 cloves garlic peeled1 teaspoon dried thyme6 large red potatoes washed and cut into
quarters8 cups vegetable brothSalt and pepper to taste 3 ounces prosciutto (optional)
DIRECTIONS1 Fill a large bowl with warm water Slice hairy ends off
the leeks and thinly slice the root stopping at the dark-green tops Place leeks in the warm water let sit for 10 minutes stirring occasionally to loosen any dirt Drain and rinse twice
2 Heat oil over low heat in a large soup pot Add drained leeks and celery sauteacute for 20 minutes until soft Add drained artichokes garlic and thyme Raise heat to medium and sauteacute for 2ndash3 minutes Add potatoes and broth bring to a soft boil and cook until potatoes are soft
3 Remove soup from heat and let sit for 15 minutes to cool Puree soup in batches in a blender or food processor until smooth Return pureed vegetables to the pot season with salt and pepper
4 For optional garnish place prosciutto on a parchment-lined baking sheet Place in a 375deg oven for about 5 minutes until crisp Serve on top of each bowl of soup
BUY IT IMAGINE ORGANIC CREAMY POTATO LEEK SOUPThis potato and leek soup is light and creamy with leeks onions potatoes and roasted garlic A blend of organic spices add an extra touch of flavor
eat MAKE IT BUY IT
26 Winter 2016 Live Naturally
BUY IT PACIFIC VEGETABLE LENTIL amp ROASTED RED PEPPER SOUPA combination of tender lentils fire-roasted peppers ripe tomatoes and black beans make this a hearty delicious soup loaded with fiber and protein
Cashew Butternut Squash Soup with Spiced MarshmallowsMAKE IT Warm baking spices give this otherwise traditional winter soup an added blanket of warmth The marshmallow garnish is optional but itrsquos a fun way to get your kids to eat their vegetables Serves 4ndash6
INGREDIENTS3 tablespoons extra-virgin
olive oil1 onion chopped1 carrot chopped1 celery stalk diced1 large shallot diced1 Honeycrisp apple peeled
cored and choppedfrac14 teaspoon ground cuminfrac14 teaspoon ground ginger1frasl8 teaspoon ground nutmeg1 medium butternut squash
peeled and cubed
frac12 cup raw cashews32 ounces vegetable stockfrac34 cup light canned coconut
milk6 large marshmallows one
per person cut in half to make two flat disks sprinkle each cut side with a light dusting of cayenne or cinnamon (optional)
DIRECTIONS1 Add olive oil to large soup pot on
medium heat Add onion carrot celery shallot and apple Sauteacute until golden brown about 10 minutes
2 Add cumin ginger and nutmeg Sauteacute for 3 minutes
3 Add squash cashews and stock Bring to a low boil and simmer until squash is soft
4 Let soup cool for about 30 minutes (or refrigerate)
5 Transfer soup in batches to a blender Puree each batch until smooth and return to pot Add coconut milk to thin out soup Reheat
6 Place spiced marshmallows in the bottom of each bowl and pour in the soup The heat will melt the marshmallows as they float to the top
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livenaturallymagazinecom 27
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5)
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eat
Salad in Winter JUST BECAUSE THE WEATHER IS COLD IS NO REASON TO LET YOUR SALAD RECIPES HIBERNATE BY KIMBERLY LORD STEWART
HEALTHY KITCHEN
Grilled Mediterranean Caesar with Capers and Sun-Dried Tomatoes Pair this eggless Caesar salad with grilled salmon or steak and yoursquoll have an elegant meal in less than 30 minutes No yolk Serves 4
2 organic whole romaine hearts cut lengthwise
2 pounds salmon or flank steak
4 tablespoons capers16 sun-dried tomatoes (oil-
packed) drained and thinly sliced
sup1frasl₈ red onion thinly sliced 1 lemon cut into quarters
DRESSING1 garlic clove crushed1 tablespoon lemon juicesup1frasl₃ cup plain 2 Greek yogurt1 teaspoon Dijon mustard1 teaspoon Worcestershire
sauce1 tablespoon white wine
vinegar frac12 cup grated Parmesan
cheese divided frac14ndashfrac12 cup extra-virgin olive
oilSalt and pepper to taste
1 Prepare dressing Place garlic lemon juice yogurt mustard Worcestershire sauce and white wine vinegar in a blender or small food processor Process until smooth Add half the cheese and pulse until mixed in Start with frac14 cup olive oil and puree until smooth Add more if necessary to thin out dressing Season with salt and pepper to taste
2 Brush cut lettuce halves and fish or steak on both sides with dressing
3 Grill salmon or steak on an outside grill or in a hot skillet on your stovetop to desired internal temperature During the last 2 minutes of grilling place the lettuce cut side down on the grill or in another skillet grill until lightly browned
4 Place lettuce on a plate grilled side up Garnish with capers sun-dried tomatoes and red onion Serve with the meat or fish Drizzle both with the remaining dressing Serve with extra lemon
Thai Glass Noodle and Edamame SaladThese noodles go by different namesmdashglass vermicelli rice cellophane or rice stick noodles No matter the name rice noodles are a fun way to get kids to eat their vegetables Serves 4
2 cups frozen shelled edamame1 (8-ounce) package glass rice noodles2 cups finely shredded purple cabbage1 tablespoon sesame oil1 cup sugar peas or snow peas sliced1 cup shredded carrots1 red pepper thinly sliced13 cucumber cut in half down the middle
sliced into moons2 green onions thinly sliced frac12 bunch cilantro chopped12 cup roasted peanuts chopped2 cups cooked chicken breast shredded
DRESSING2 tablespoons sweet chili sauce 2 tablespoons rice vinegar1 lime juiced2 tablespoons soy saucefrac12 teaspoon ground ginger 4 tablespoons peanut butterWater Sriracha sauce to taste
1 Bring a large pot of water to a boil Add the edamame and stir When the water returns to a boil add the noodles Remove from the heat and let sit for 6 minutes Add cabbage to noodles and hot water to soften Stir and let sit for 2 minutes Immediately drain in a colander and pat dry with a towel
2 Place in a serving bowl and add sesame oil Toss lightly to coat the noodles and vegetables
3 Add remaining vegetables cilantro peanuts and chicken
4 Whisk dressing ingredients If too thick add a little water to thin it out Season with Sriracha sauce as desired
5 Dress salad and stir gently to coat well
Greens are good but think about adding more color to your plate with red leaf
lettuce red radicchio and shredded purple
cabbage
28 Winter 2016 Live Naturally
Roasted Root Vegetables with Arugula Oven-roasting brings out the sweetness in winter vegetables Any winter vegetables will do so experiment with your favorites Try to cut all of the vegetables the same size so they cook evenly Serves 4
1 parsnip peeled cut lengthwise into quarters and again in 2-inch bars
2 carrots peeled cut like the parsnip 1 sweet potato peeled cut into 2-inch
pieces1 onion peeled cut into eighths 1 bunch small beets (any color) peeled
cut into eighths 2 apples peeled cut into eighths sup1frasl₃ cup extra-virgin olive oil2 teaspoons dried thymeKosher salt and pepper to taste4ndash5 cups arugula 3 ounces strong blue cheese
DRESSINGfrac14 cup apple cider vinegarfrac34 cup extra-virgin olive oil 2 tablespoons maple syrup sup1frasl₈ teaspoon dried mustard (or frac12
teaspoon Dijon mustard) Salt and pepper to taste
1 Preheat oven to 425deg Line a large baking sheet with parchment paper Place vegetables and apples in a single layer on baking sheet Drizzle with oil and season with thyme Stir to coat well Season with salt and pepper
2 Bake for 30ndash40 minutes until vegetables are tender
3 Remove from oven and transfer to a cool baking sheet Refrigerate to bring to room temperature (about 15 minutes)
4 Whisk dressing ingredients together 5 Divide arugula on salad plates Top
with roasted vegetables and blue cheese Spoon dressing over salad and serve
Pink Shrimp and Citrus Medallion SaladAfter one bite of this seaside main-dish salad yoursquoll forget itrsquos winter Serves 4
1 large head butter lettuce washed dried torn into bite-size pieces
2 bunches baby bok choy washed torn into bite-size pieces
4 fresh mint sprigs divided 5 fresh dill stems divided2 naval or blood oranges2 pink grapefruitssup1frasl₃ English cucumber thinly sliced1 ripe avocado pitted peeled cut
into 8 segments1frac12 pounds cooked peeled shrimp
DRESSINGfrac12 cup avocado oil1 lemon juiced1 tablespoon white wine vinegar2 teaspoons agaveSalt and pepper to taste
1 Gently toss lettuce and bok choy in a bowl Set aside
2 Remove mint leaves from the stems Sprinkle half on the salad Chop the rest and set aside Chop the dill leaves put half on the salad Set the rest aside
3 Cut away the peel and white pith from the oranges and grapefruits Cut out the segments set aside Reserve the orange and grapefruit membrane insides
4 Squeeze the juice from what is left of the orange and grapefruit insides into a small bowl Add avocado oil lemon juice vinegar agave and reserved mint and dill Whisk and season with salt and pepper
5 Retoss the salad and place greens on dinner plates Top each with cucumbers avocado citrus segments and shrimp Dress and serve
Remember oil and water donrsquot mix
Lettuce greens need to be dried well so the dressing wonrsquot
slide off
livenaturallymagazinecom 29
B y now yoursquove seen the headlines Cocoa is good for you
Deep within that scrumptious chocolate bar or frothing cup of hot cocoa rest power-ful bioactive compounds called flavanols
(also present in berries tea and wine) linked to everything from preventing heart attacks and dementia to stabilizing blood sugar and boosting sports perfor-mance But before you sink your teeth into another candy bar consider this To get enough cocoa flavanols (600 to 750 mg daily) to prompt such probable health benefits yoursquod have to eat as much as 1000 calories of dark chocolate or many thousands of calories of sugar-and-fat-loaded milk chocolate each day
ldquoThe evidence is very promising that cocoa flavanols could reduce risk of heart disease and other disordersrdquo notes cocoa researcher JoAnn Manson MD chief of the
Division of Preventive Medicine at Brigham and Womenrsquos Hospital in Boston ldquoBut we wouldnrsquot recommend trying to obtain large quantities by simply eating more chocolate The added calorie intake would be too highrdquo
Instead she and other nutrition experts suggest this Try to consume cocoa in as pure a state as possiblemdashas unsweetened cocoa powder cacao nibs or sparing amounts of high-quality dark chocolatemdashand incorporate its earthy savory taste into a variety of meals
ldquoWe are talking about a nutrient-dense phytochemical-rich food that can be eaten in breakfasts desserts and every way in betweenrdquo says registered dietitian Matt Ruscigno coauthor of Superfoods for Life Cacao (Fair Winds 2014) a cookbook that features everything from smoothies to sandwiches quinoa and lasagna ldquoToday in the Western world it has unfortunately become mostly just a candy bar But it has so much more to offerrdquo Ruscigno says
FOR THE LOVE
OF COCOA
HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT OVERDOSING ON SWEETS
BY LISA MARSHALL
30 Winter 2016 Live Naturally
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livenaturallymagazinecom 31
FROM BITTER BEAN TO SINFUL BARAs far back as 3000 BC chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao aka cocoa tree to make a fermented alcoholic drink says Santa Fendashbased chocolate historian Mark Sciscenti By around 2000 BC residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency Mayans and Aztecs dried and roasted the beans mixed them into a paste with cornmeal and spices and crumbled them into water for an ancient often cold chocolate beverage reserved for religious ceremonies medicinal treatments and elite treats ldquoIts consumption was pretty much the exclusive right of the rulers the priests and the warriorsrdquo Sciscenti says
Notably absent was sugar leaving those early cocoa drinks with a bitter taste Only in the late 1500s when cacao beans made their way to Spain did people start adding mild sweeteners By the 1700smdashafter the French and Italians piled on a little more sugarmdashhot chocolate had become a European luxury item lauded for its energy-
boosting and aphrodisiac properties It would take another century until in the mid-1800s inventor Joseph Fry developed the first chocolate bar
Today according to market research firm Mintel the average American eats about 95 pounds of chocolate each yearmdashthe vast majority of it milk chocolate Thatrsquos too bad says Sciscenti because all of that added milk and sugar negates many of the health benefits that come from cocoa
The good news Traditional uses of cocoa have been enjoying a renaissance with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats
ldquoI love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it hasrdquo says registered dietitian and chef Sara Haas ldquoIt makes a great platform for savory recipes and adds interest to dishes (like beef chicken or duck) that are otherwise a little one-noterdquo
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FOR THE LOVE OF COCOA
GLOSSARY COCOA VS CACAOCACAO BEANS The dried fatty seed of the fruit of the Theobroma cacao tree Some vegans and raw foodists eat them raw for snacks but they are very bitter If you are expecting a ldquochocolaterdquo taste yoursquore in for a surprise
CACAO NIBS Cracked shelled cacao beans usually roasted but sometimes available raw Have a bitter taste like cacao beans None of the inherent cocoa butter has been removed so they are high in good fat
CACAO POWDER Not to be confused with cocoa powder cacao powder is made from grinding down the shelled cacao bean Sometimes raw sometimes roasted Unlike cocoa powder in which the cocoa butter has been removed it is high in fat and has a full-bodied texture
COCOA LIQUOR The paste made from ground roasted shelled and fermented cacao beans This is what is referred to as ldquopercent cacaordquo on food packaging
COCOA BUTTER When cocoa liquor is pressed and the cocoa solids are removed slightly more than half of the remaining product is the cacao fat or cocoa butter It is 100 percent fat and is used in foods and cosmetics
COCOA POWDER What is left after the cocoa butter has been removed from the liquor Cocoa powder is one of the most recognized and used forms of cacao
CHOCOLATE Cocoa liquor plus cocoa butter plus sugar The percentage of cocoa liquor in chocolate determines how ldquodarkrdquo it is (Milk chocolate which also includes milk products typically contains around 10ndash12 percent cocoa liquor White chocolate contains about 20 cocoa butter plus sugar and dairy ingredients Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients)
32 Winter 2016 Live Naturally
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AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings
frac12 cup raw cacao powder or nibs
3 cups water1 teaspoon fresh or dried
minced chili pepper or to taste
1 cinnamon stick crushedPinch of salt1 vanilla bean
1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor
2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm
CREDIT SUPERFOODS FOR LIFE
CACAO BY MATT RUSCIGNO RECIPE
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best
200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)
livenaturallymagazinecom 33
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RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
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livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
SHU
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Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
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DISCOVER THE SAVINGS Download the Ralphs app to collect
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savings to your personal shopping list
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SHU
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40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
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off
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Potato Power THIS SEEMINGLY HUMBLE SOMETIMES MALIGNED VEGETABLE IS REALLY A SUPERFOOD IN DISGUISE
DISH IT UP
The Good Stuff in SpudsOne medium-sized potato (53 ounces with skin) contains
Vitamin C A whopping 45 percent of your daily value helps prevent cellular damage aids iron absorption and may help support the bodyrsquos immune system
Potassium More than any vegetable or fruit (10 percent of your daily needs) including bananas sweet potatoes and broccoli encourages normal heart rhythm fluid balance and muscle and nerve function
Fiber 8 percent of your daily requirements (with the potato skin) improves digestion cholesterol and blood sugar levels
Vitamin B6 10 percent of your daily value necessary for carbohydrate and protein metabolism
+ Just 110 calories and no fat
Causa Morada
Heirloom Potato Salad with Roasted Shallot Vinaigrette
Baked Potato Doughnuts amp Apple Compote
SHOPPING FOR TATERSWhen buying potatoes look for clean smooth and firm-textured
spuds with no cuts bruises or discoloration See green on the
skin This is buildup of a chemical called solanine a natural reaction to the potato being exposed to too
much light Solanine produces a bitter taste and if eaten in large
quantity can cause illness So cut away any green portions before
cooking and eating
20 Winter 2016 Live Naturally
Gnocchi amp Spicy Marinara Sauce
Potato facts and tips courtesy of the United States Potato Board Learn more about these super tubers at potatogoodnesscom
STEP 1 After kneading gnocchi dough and cutting into smaller pieces flour a fork and place a piece of dough on fork
HOW TO FORM A PERFECT GNOCCHI
STEP 2 Press gnocchi dough down on fork tines with your thumb
STEP 3 Roll piece of dough down the fork to make ridges Voilagrave yoursquove created a perfect gnocchi
Repeat with all pieces
TURN THE PAGE FOR
THE FULL RECIPE
PETITES AND FINGERLINGS
These bite-sized spuds are smaller versions of their full-
sized cousins and come in a wide range of skin and flesh colors
The difference Because of their smaller size their flavors are more
concentrated and they cook more quickly Both petites and fingerlings are excellent when
roasted or in potato salads
TO PEEL OR NOT TO PEEL
While the skin contains about half of the potatorsquos dietary
fiber the majority of nutrients are found within the potato
itself If peeling use a vegetable peeler or sharp paring knife and
keep the peeling very thin to preserve nutrients that are found
close to the skin Yoursquoll get the most nutrients however when potatoes are cooked and eaten
with the skin on
livenaturallymagazinecom 21
eat DISH IT UP
Heirloom Potato Salad with Roasted Shallot Vinaigrette By Jasmine Smith
With a rainbow of potato types this is a colorful side dish Serves 4
1frac12 pounds petite red white and purple potatoes washed unpeeled and quartered
3 garlic cloves mincedfrac34 cup canola oil plus 2 tablespoons divided 2 shallots unpeeled frac14 cup red wine vinegar2 tablespoons honey2 tablespoons chives mincedSalt and pepper to taste
1 Preheat oven to 400deg Mix potatoes garlic and frac14 cup of canola oil Spread on a baking sheet Bake until potatoes are tender enough to pierce with a fork about 30 minutes
2 Meanwhile drizzle 2 tablespoons canola oil on shallots and wrap in aluminum foil Bake 15 minutes until tender Once cooked peel shallots combine with vinegar and honey in a blender blend to a liquid consistency Slowly pour remaining frac12 cup oil into blender on low speed until completely emulsified
3 Toss potatoes in the shallot vinaigrette with chives salt and pepper
Causa Morada By Jorge de la Torre
This Peruvian layered potato and chicken dish adds sky-blue creativity to your menu Serves 6
2 pounds purple potatoesFine sea saltfrac12 cup olive oilfrac14 cup lime juice freshly squeezed2 boneless skinless chicken breasts1 yellow onion whole1 carrot whole1 tablespoon chopped mint leavesfrac34 cup Greek yogurtfrac14 cup jalapenos finely choppedfrac12 cup celery minced frac12 cup red onion mincedBlack pepper to taste1frac12 cups semi-ripe avocados thinly sliced6 kalamata olives pitted
1 Place potatoes in a large saucepan Cover with cold salted water and bring to a boil Reduce heat and simmer until tender about 20 minutes Let cool
2 Peel potatoes and mash very finely in a large bowl Knead lightly with gloved hands (to avoid getting blue color on skin) slowly drizzling in olive oil until potatoes reach a doughlike consistency Add lime juice and season with salt Refrigerate about 2 hours
3 Put chicken onion carrot and mint into a large saucepan add just enough water to cover bring to a slow boil Cook until chicken is fork-tender about 20 minutes
4 Toss or compost whole onion carrot and mint Transfer chicken to a medium bowl Once cool shred chicken with fingers or a fork Mix in yogurt jalapenos celery and red onion Season to taste with salt and pepper Refrigerate until cold about 1 hour
5 Oil a 2-quart casserole Spoon half of the potato mixture into the casserole followed by chicken mixture and then remaining potato mixture Refrigerate until firm about 2 hours
6 Put a dollop of avocado dressing (recipe below) on each plate Slice and serve on dressing garnish with avocados and olives
CREAMY AVOCADO DRESSING1 ripe avocado3 tablespoons Greek yogurtSalt and pepper to taste
Mash all ingredients until smooth
Gnocchi amp Spicy Marinara Sauce By Michael Brooks
Who knew it was this easymdashand funmdashto make your own gnocchi Serves 4
GNOCCHI 3 large russet potatoes 1 tablespoon kosher saltGround black pepper to taste1 egg yolk beaten1 cup unbleached flour
1 Bake potatoes at 350deg for 45 minutes or until fork-tender Let potatoes cool peel them and then mash them in a medium-sized bowl
2 Gather 2 cups of mashed potatoes and form a well in the center Stir salt and black pepper into beaten yolk and pour into well
3 With both hands work mashed potato and egg together then gradually add flour until it turns into a dough Do not overknead
4 Dust a large cutting board or clean counter with flour Cut dough into six equal parts and roll into frac12- to frac34-inch thick ropes Slice ropes at frac12- to frac34-inch intervals
5 Flour a fork and press gnocchi along tines with thumb roll down to make ridges
6 Add gnocchi to boiling salted water cook until they float to the top 1ndash3 minutes
SAUCE3 tablespoons olive oil2 medium shallots minced4 garlic cloves minced2 roasted jalapeno peppers minced1 (28-ounce) can whole peeled tomatoes6 basil leaves thinly sliced1 teaspoon kosher saltfrac14 teaspoon black pepperParmesan cheese grated for garnish
1 Heat oil over medium-high heat in medium saucepan Add shallots and sauteacute until translucent add garlic and sauteacute 2 minutes
2 Add minced jalapeno and tomatoes and crush with a masher while in pan
3 Bring to a boil then lower to simmer for 15ndash20 minutes stirring every few minutes
4 Remove from heat Stir in basil and gnocchi Season with salt and pepper Top with parmesan if desired
To roast jalapenos Hold jalapeno with tongs over a gas burner flame until skin is blackened Or roast for 45 minutes at 350deg Let peppers sit 15 minutes then peel skin de-seed and mince
Baked Potato Doughnuts amp Apple Compote By Nicole Sandor
Potatoes are the stealth ingredient in this moist delicious doughnut Yields 12 doughnuts
DOUGHNUTS2 russet potatoesfrac12 teaspoon kosher salt1 cup all-purpose flour plus more for dusting1 cup whole-wheat flour1 teaspoon baking powderfrac14 teaspoon baking sodafrac12 teaspoon nutmeg1 teaspoon cinnamonfrac12 cup brown sugar3 tablespoons sugarfrac12 cup sour cream1 egg
1 Preheat oven to 350deg Line a baking sheet with parchment paper
2 In a medium pot boil potatoes with skins until fork-tender Drain excess water peel skins Mash the potatoes and let cool
3 In a medium bowl whisk together salt flours baking powder baking soda and spices
4 In a large bowl combine mashed potato sugars sour cream and egg
5 Add dry ingredients to potato mixture and beat until just incorporated Dough will be sticky Let dough rest for 10 minutes
6 Dust counter with all-purpose flour roll out dough to frac12-inch thickness Using a 3-inch circular cookie cutter punch holes from dough and line them up on parchment-lined baking sheet Take a 1-inch circular cookie cutter and punch holes in the dough center
7 Bake 12ndash13 minutes until donuts start to turn golden brown Remove from pan and cool on a rack Prepare topping
APPLE COMPOTE 2 tablespoons unsalted butter1 tablespoon brown sugar2 tablespoons agave nectar or honey2 cups apple juice1 apple diced in frac14-inch pieces1 tablespoon all-purpose flourWater as needed
1 In a small sauteacute pan melt butter and then add sugar creating a paste Add agave stir then add juice and apple Simmer 5 minutes
2 In a small bowl add water to flour a little at a time creating a slurry to prevent clumping
3 Slowly stir slurry into hot liquid cook until thickened Top doughnuts with compote
Optimum Wellness is excited to partner with Johnson amp Wales University Jorge de la Torre dean of culinary education at the Denver campus and a few of his star students developed these recipes Known as a recognized leader in culinary education JWU is changing the way the world eats For more information visit jwuedudenver
22 Winter 2016 Live Naturally
INT_129754_75265_Vans_Wellness_RESIZE_B_M_Ralphs_OLpdf 1 121415 1146 AM
reg trade copy 2015 Kashi Companytrade
Product selection varies by store
Italyrsquos never tasted so good
Briannascomcopy 2015 Del Sol Food Co Inc All rights reserved
OFF11$ any one (1) bottle of
Consumer Coupon void if transferred to any group fi rm or person prior to store redemption Coupon valid for items indicated any other use constitutes fraud may not be combined with any other offer One coupon per purchase of product(s) indicated Retailer This coupon will be redeemed for the face value plus 8cent handling provided terms of this offer have been complied with by the retailer and the consumer Any sales tax must be paid by the consumer Send to Del Sol Food Company Inmar dept 27271 1 Fawcett Dr Del Rio TX 78840 Cash Value 001cent Offer limited to one coupon per purchase of product(s) indicated Unauthorized reproduction prohibited Good only in the USA copy 2016 Del Sol Food Company Inc
EXPIRES041516
MANUFACTURERrsquoSCOUPON
Ingredients1 large homegrown tomato1 large avocado3-4 green onions chopped4 crispy bacon slices crumbled14 cup of sliced black olives14 cup of feta cheese (or cheese of your choice) BRIANNAS Italian Vinaigrette Dressing
Directions1 Slice tomato and arrange on a
plate in the shape of a star2 Slice avocado and place on top of
tomato slices3 Sprinkle onions olives and bacon
on top along with the cheese4 Drizzle desired amount of
BRIANNAS Italian Vinaigrette dressing on salad
5 Chill for 15 minutes - ENJOYServes 2
Italian Star SaladTry ThisTonight
69-0269-2015 Briannas Kroger live naturally-03Bindd 1 12415 605 PM
1 scoop Vega Protein amp Greens Vanilla
frac14 ndash frac12 cup unsweetened almond milk
1 cup frozen strawberries
frac12 frozen banana
2 Tbsp lemon juice
Blend an extra thick smoothie pour into bowl top with granola and fruit Enjoy with a spoon
Strawberry LemonSmoothie Bowl
ON ANY SMALL TUB OF VEGA PROTEIN amp GREENS
SAVE $5To Retailer Vega will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Vega Mandlik amp Rhodes PO Box 490 Dept 1215 Tecate CA 91980
To Consumer Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Coupon valid in-store only Only one coupon may be used on one tub per purchase One time use only Available in Ralphrsquos stores where Vega is sold Offer valid until 043016 ContactInquire within
MANUFACTURERrsquoS COUPON EXPIRES APRIL 30 2016
Eatmdashdonrsquot drinkmdashyour morning smoothie
DigiCodetrade Data FileACCOUNT 87272 MANDLIK RHODES INFORMATION SYSTEMS INCORDERED BY NICK ZAMUDIOPO NUMBER VEG 95554INVOICE NO 1508850( EPS via EMAIL )
Created on 12-1-15 at 151406by
SYMBOLOGY INCMaple Grove Minnesota 55369
763-315-8080
NOTICE This DigiCodetrade file is considered original artwork It must be inspected and approvedby the purchaser Use of this file confirms acceptance Any modification of this file through scalingor distortion is prohibited See back of the Symbology invoice for Limitation of Warranty
Encode 8110308387660009555435001100003160430SYMBOL HEIGHT 08576 NBAR 00104 BWA -0002095554 $5 off 1 any Vega Protein amp Greens tu
083876600-095554
livenaturallymagazinecom 25
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BUY IT AMYrsquoS INDIAN DAL CURRIED LENTIL In Indian cuisine dal means lentils peas or beans In Amyrsquos dal yoursquoll find all three mung dal beans organic black mung lentils green lentils and split yellow peas all in a mild curry base
MAKE IT BUY IT
Souped UpWHEN THE TEMPERATURES DIP THERE IS NOTHING MORE COMFORTING THAN A WARM BOWL OF SOUP WHETHER FROM YOUR OWN KITCHEN OR PREMADE SPOONFUL BY SPOONFUL THESE HEARTY HEALTHY OPTIONS WILL TAKE THE CHILL OFF AND FILL YOUR BELLY TOO BY KIMBERLY LORD STEWART
Chicken Tikka Masala SoupMAKE IT We dare you not to say ldquoMmmmmrdquo after your first bite of this take on an Indian favorite Serve with whole-grain naan or flatbread Serves 6ndash8
DIRECTIONS1 Heat oil over low heat in a large soup pot Add
onions and peppers sauteacute 15ndash20 minutes until soft2 Turn up heat to medium add garam masala
and sauteacute for 2 minutes Add garlic and ginger Stir and sauteacute for 1 minute Add sweet potatoes tomatoes and half of the chicken stock Fill tomato can halfway with water swish to remove tomato clinging to the can and add to the pot
3 Bring to a simmer and cook on low for 30 minutes until sweet potatoes are soft
4 Add tikka masala sauce garbanzos remaining chicken stock cauliflower and roasted chicken Bring back to a simmer and cook for 10 minutes until cauliflower is cooked Season with salt and pepper serve with a dollop of yogurt for each bowl
INGREDIENTS2 tablespoons canola oil 1 onion diced1 red pepper cored and
cubed2 teaspoons garam masala
spice blend2 cloves garlic minced1-inch knob fresh ginger
peeled and minced1 garnet sweet potato
peeled and cubed1 yellow sweet potato
peeled and cubed1 (28-ounce) can crushed
tomatoes32 ounces chicken stock
divided1 (16-ounce) jar tikka
masala sauce (try Kroger Private Selection)
1 (15-ounce) can garbanzo beans drained
frac12 small cauliflower stems removed cut into small florets
frac12 roasted chicken meat pulled off the bone
Salt and pepper as desiredGreek yogurt for garnish
Artichoke Leek and Potato Soup with Crispy ProsciuttoMAKE IT This no-cream leek and potato soup will please all palates Serve with a crusty whole-grain baguette and a salad to complete the meal Serves 6
INGREDIENTS3 large leeks2 tablespoons canola oil2 celery stalks1 (14-ounce) water-packed canned
artichoke hearts drained and chopped2 cloves garlic peeled1 teaspoon dried thyme6 large red potatoes washed and cut into
quarters8 cups vegetable brothSalt and pepper to taste 3 ounces prosciutto (optional)
DIRECTIONS1 Fill a large bowl with warm water Slice hairy ends off
the leeks and thinly slice the root stopping at the dark-green tops Place leeks in the warm water let sit for 10 minutes stirring occasionally to loosen any dirt Drain and rinse twice
2 Heat oil over low heat in a large soup pot Add drained leeks and celery sauteacute for 20 minutes until soft Add drained artichokes garlic and thyme Raise heat to medium and sauteacute for 2ndash3 minutes Add potatoes and broth bring to a soft boil and cook until potatoes are soft
3 Remove soup from heat and let sit for 15 minutes to cool Puree soup in batches in a blender or food processor until smooth Return pureed vegetables to the pot season with salt and pepper
4 For optional garnish place prosciutto on a parchment-lined baking sheet Place in a 375deg oven for about 5 minutes until crisp Serve on top of each bowl of soup
BUY IT IMAGINE ORGANIC CREAMY POTATO LEEK SOUPThis potato and leek soup is light and creamy with leeks onions potatoes and roasted garlic A blend of organic spices add an extra touch of flavor
eat MAKE IT BUY IT
26 Winter 2016 Live Naturally
BUY IT PACIFIC VEGETABLE LENTIL amp ROASTED RED PEPPER SOUPA combination of tender lentils fire-roasted peppers ripe tomatoes and black beans make this a hearty delicious soup loaded with fiber and protein
Cashew Butternut Squash Soup with Spiced MarshmallowsMAKE IT Warm baking spices give this otherwise traditional winter soup an added blanket of warmth The marshmallow garnish is optional but itrsquos a fun way to get your kids to eat their vegetables Serves 4ndash6
INGREDIENTS3 tablespoons extra-virgin
olive oil1 onion chopped1 carrot chopped1 celery stalk diced1 large shallot diced1 Honeycrisp apple peeled
cored and choppedfrac14 teaspoon ground cuminfrac14 teaspoon ground ginger1frasl8 teaspoon ground nutmeg1 medium butternut squash
peeled and cubed
frac12 cup raw cashews32 ounces vegetable stockfrac34 cup light canned coconut
milk6 large marshmallows one
per person cut in half to make two flat disks sprinkle each cut side with a light dusting of cayenne or cinnamon (optional)
DIRECTIONS1 Add olive oil to large soup pot on
medium heat Add onion carrot celery shallot and apple Sauteacute until golden brown about 10 minutes
2 Add cumin ginger and nutmeg Sauteacute for 3 minutes
3 Add squash cashews and stock Bring to a low boil and simmer until squash is soft
4 Let soup cool for about 30 minutes (or refrigerate)
5 Transfer soup in batches to a blender Puree each batch until smooth and return to pot Add coconut milk to thin out soup Reheat
6 Place spiced marshmallows in the bottom of each bowl and pour in the soup The heat will melt the marshmallows as they float to the top
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livenaturallymagazinecom 27
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5)
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eat
Salad in Winter JUST BECAUSE THE WEATHER IS COLD IS NO REASON TO LET YOUR SALAD RECIPES HIBERNATE BY KIMBERLY LORD STEWART
HEALTHY KITCHEN
Grilled Mediterranean Caesar with Capers and Sun-Dried Tomatoes Pair this eggless Caesar salad with grilled salmon or steak and yoursquoll have an elegant meal in less than 30 minutes No yolk Serves 4
2 organic whole romaine hearts cut lengthwise
2 pounds salmon or flank steak
4 tablespoons capers16 sun-dried tomatoes (oil-
packed) drained and thinly sliced
sup1frasl₈ red onion thinly sliced 1 lemon cut into quarters
DRESSING1 garlic clove crushed1 tablespoon lemon juicesup1frasl₃ cup plain 2 Greek yogurt1 teaspoon Dijon mustard1 teaspoon Worcestershire
sauce1 tablespoon white wine
vinegar frac12 cup grated Parmesan
cheese divided frac14ndashfrac12 cup extra-virgin olive
oilSalt and pepper to taste
1 Prepare dressing Place garlic lemon juice yogurt mustard Worcestershire sauce and white wine vinegar in a blender or small food processor Process until smooth Add half the cheese and pulse until mixed in Start with frac14 cup olive oil and puree until smooth Add more if necessary to thin out dressing Season with salt and pepper to taste
2 Brush cut lettuce halves and fish or steak on both sides with dressing
3 Grill salmon or steak on an outside grill or in a hot skillet on your stovetop to desired internal temperature During the last 2 minutes of grilling place the lettuce cut side down on the grill or in another skillet grill until lightly browned
4 Place lettuce on a plate grilled side up Garnish with capers sun-dried tomatoes and red onion Serve with the meat or fish Drizzle both with the remaining dressing Serve with extra lemon
Thai Glass Noodle and Edamame SaladThese noodles go by different namesmdashglass vermicelli rice cellophane or rice stick noodles No matter the name rice noodles are a fun way to get kids to eat their vegetables Serves 4
2 cups frozen shelled edamame1 (8-ounce) package glass rice noodles2 cups finely shredded purple cabbage1 tablespoon sesame oil1 cup sugar peas or snow peas sliced1 cup shredded carrots1 red pepper thinly sliced13 cucumber cut in half down the middle
sliced into moons2 green onions thinly sliced frac12 bunch cilantro chopped12 cup roasted peanuts chopped2 cups cooked chicken breast shredded
DRESSING2 tablespoons sweet chili sauce 2 tablespoons rice vinegar1 lime juiced2 tablespoons soy saucefrac12 teaspoon ground ginger 4 tablespoons peanut butterWater Sriracha sauce to taste
1 Bring a large pot of water to a boil Add the edamame and stir When the water returns to a boil add the noodles Remove from the heat and let sit for 6 minutes Add cabbage to noodles and hot water to soften Stir and let sit for 2 minutes Immediately drain in a colander and pat dry with a towel
2 Place in a serving bowl and add sesame oil Toss lightly to coat the noodles and vegetables
3 Add remaining vegetables cilantro peanuts and chicken
4 Whisk dressing ingredients If too thick add a little water to thin it out Season with Sriracha sauce as desired
5 Dress salad and stir gently to coat well
Greens are good but think about adding more color to your plate with red leaf
lettuce red radicchio and shredded purple
cabbage
28 Winter 2016 Live Naturally
Roasted Root Vegetables with Arugula Oven-roasting brings out the sweetness in winter vegetables Any winter vegetables will do so experiment with your favorites Try to cut all of the vegetables the same size so they cook evenly Serves 4
1 parsnip peeled cut lengthwise into quarters and again in 2-inch bars
2 carrots peeled cut like the parsnip 1 sweet potato peeled cut into 2-inch
pieces1 onion peeled cut into eighths 1 bunch small beets (any color) peeled
cut into eighths 2 apples peeled cut into eighths sup1frasl₃ cup extra-virgin olive oil2 teaspoons dried thymeKosher salt and pepper to taste4ndash5 cups arugula 3 ounces strong blue cheese
DRESSINGfrac14 cup apple cider vinegarfrac34 cup extra-virgin olive oil 2 tablespoons maple syrup sup1frasl₈ teaspoon dried mustard (or frac12
teaspoon Dijon mustard) Salt and pepper to taste
1 Preheat oven to 425deg Line a large baking sheet with parchment paper Place vegetables and apples in a single layer on baking sheet Drizzle with oil and season with thyme Stir to coat well Season with salt and pepper
2 Bake for 30ndash40 minutes until vegetables are tender
3 Remove from oven and transfer to a cool baking sheet Refrigerate to bring to room temperature (about 15 minutes)
4 Whisk dressing ingredients together 5 Divide arugula on salad plates Top
with roasted vegetables and blue cheese Spoon dressing over salad and serve
Pink Shrimp and Citrus Medallion SaladAfter one bite of this seaside main-dish salad yoursquoll forget itrsquos winter Serves 4
1 large head butter lettuce washed dried torn into bite-size pieces
2 bunches baby bok choy washed torn into bite-size pieces
4 fresh mint sprigs divided 5 fresh dill stems divided2 naval or blood oranges2 pink grapefruitssup1frasl₃ English cucumber thinly sliced1 ripe avocado pitted peeled cut
into 8 segments1frac12 pounds cooked peeled shrimp
DRESSINGfrac12 cup avocado oil1 lemon juiced1 tablespoon white wine vinegar2 teaspoons agaveSalt and pepper to taste
1 Gently toss lettuce and bok choy in a bowl Set aside
2 Remove mint leaves from the stems Sprinkle half on the salad Chop the rest and set aside Chop the dill leaves put half on the salad Set the rest aside
3 Cut away the peel and white pith from the oranges and grapefruits Cut out the segments set aside Reserve the orange and grapefruit membrane insides
4 Squeeze the juice from what is left of the orange and grapefruit insides into a small bowl Add avocado oil lemon juice vinegar agave and reserved mint and dill Whisk and season with salt and pepper
5 Retoss the salad and place greens on dinner plates Top each with cucumbers avocado citrus segments and shrimp Dress and serve
Remember oil and water donrsquot mix
Lettuce greens need to be dried well so the dressing wonrsquot
slide off
livenaturallymagazinecom 29
B y now yoursquove seen the headlines Cocoa is good for you
Deep within that scrumptious chocolate bar or frothing cup of hot cocoa rest power-ful bioactive compounds called flavanols
(also present in berries tea and wine) linked to everything from preventing heart attacks and dementia to stabilizing blood sugar and boosting sports perfor-mance But before you sink your teeth into another candy bar consider this To get enough cocoa flavanols (600 to 750 mg daily) to prompt such probable health benefits yoursquod have to eat as much as 1000 calories of dark chocolate or many thousands of calories of sugar-and-fat-loaded milk chocolate each day
ldquoThe evidence is very promising that cocoa flavanols could reduce risk of heart disease and other disordersrdquo notes cocoa researcher JoAnn Manson MD chief of the
Division of Preventive Medicine at Brigham and Womenrsquos Hospital in Boston ldquoBut we wouldnrsquot recommend trying to obtain large quantities by simply eating more chocolate The added calorie intake would be too highrdquo
Instead she and other nutrition experts suggest this Try to consume cocoa in as pure a state as possiblemdashas unsweetened cocoa powder cacao nibs or sparing amounts of high-quality dark chocolatemdashand incorporate its earthy savory taste into a variety of meals
ldquoWe are talking about a nutrient-dense phytochemical-rich food that can be eaten in breakfasts desserts and every way in betweenrdquo says registered dietitian Matt Ruscigno coauthor of Superfoods for Life Cacao (Fair Winds 2014) a cookbook that features everything from smoothies to sandwiches quinoa and lasagna ldquoToday in the Western world it has unfortunately become mostly just a candy bar But it has so much more to offerrdquo Ruscigno says
FOR THE LOVE
OF COCOA
HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT OVERDOSING ON SWEETS
BY LISA MARSHALL
30 Winter 2016 Live Naturally
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livenaturallymagazinecom 31
FROM BITTER BEAN TO SINFUL BARAs far back as 3000 BC chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao aka cocoa tree to make a fermented alcoholic drink says Santa Fendashbased chocolate historian Mark Sciscenti By around 2000 BC residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency Mayans and Aztecs dried and roasted the beans mixed them into a paste with cornmeal and spices and crumbled them into water for an ancient often cold chocolate beverage reserved for religious ceremonies medicinal treatments and elite treats ldquoIts consumption was pretty much the exclusive right of the rulers the priests and the warriorsrdquo Sciscenti says
Notably absent was sugar leaving those early cocoa drinks with a bitter taste Only in the late 1500s when cacao beans made their way to Spain did people start adding mild sweeteners By the 1700smdashafter the French and Italians piled on a little more sugarmdashhot chocolate had become a European luxury item lauded for its energy-
boosting and aphrodisiac properties It would take another century until in the mid-1800s inventor Joseph Fry developed the first chocolate bar
Today according to market research firm Mintel the average American eats about 95 pounds of chocolate each yearmdashthe vast majority of it milk chocolate Thatrsquos too bad says Sciscenti because all of that added milk and sugar negates many of the health benefits that come from cocoa
The good news Traditional uses of cocoa have been enjoying a renaissance with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats
ldquoI love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it hasrdquo says registered dietitian and chef Sara Haas ldquoIt makes a great platform for savory recipes and adds interest to dishes (like beef chicken or duck) that are otherwise a little one-noterdquo
SHU
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FOR THE LOVE OF COCOA
GLOSSARY COCOA VS CACAOCACAO BEANS The dried fatty seed of the fruit of the Theobroma cacao tree Some vegans and raw foodists eat them raw for snacks but they are very bitter If you are expecting a ldquochocolaterdquo taste yoursquore in for a surprise
CACAO NIBS Cracked shelled cacao beans usually roasted but sometimes available raw Have a bitter taste like cacao beans None of the inherent cocoa butter has been removed so they are high in good fat
CACAO POWDER Not to be confused with cocoa powder cacao powder is made from grinding down the shelled cacao bean Sometimes raw sometimes roasted Unlike cocoa powder in which the cocoa butter has been removed it is high in fat and has a full-bodied texture
COCOA LIQUOR The paste made from ground roasted shelled and fermented cacao beans This is what is referred to as ldquopercent cacaordquo on food packaging
COCOA BUTTER When cocoa liquor is pressed and the cocoa solids are removed slightly more than half of the remaining product is the cacao fat or cocoa butter It is 100 percent fat and is used in foods and cosmetics
COCOA POWDER What is left after the cocoa butter has been removed from the liquor Cocoa powder is one of the most recognized and used forms of cacao
CHOCOLATE Cocoa liquor plus cocoa butter plus sugar The percentage of cocoa liquor in chocolate determines how ldquodarkrdquo it is (Milk chocolate which also includes milk products typically contains around 10ndash12 percent cocoa liquor White chocolate contains about 20 cocoa butter plus sugar and dairy ingredients Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients)
32 Winter 2016 Live Naturally
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AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings
frac12 cup raw cacao powder or nibs
3 cups water1 teaspoon fresh or dried
minced chili pepper or to taste
1 cinnamon stick crushedPinch of salt1 vanilla bean
1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor
2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm
CREDIT SUPERFOODS FOR LIFE
CACAO BY MATT RUSCIGNO RECIPE
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best
200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)
livenaturallymagazinecom 33
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RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
SHU
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(LE
FT)
GLE
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SC
OT
T P
HO
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GR
AP
HY
livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
SHU
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(4
)
Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
bars
DO NOT PRINT THIS SLUG
Fn 798515-BB-CPN
Trim amp Live Size 3625 x 225rdquo
Layout 12315Rev Approved
Products
FontsHelvetica Palma
ColorsCMYK
DISCOVER THE SAVINGS Download the Ralphs app to collect
coupons weekly ads and rewards directly to your Shoppers Card and tie the
savings to your personal shopping list
DOWNLOAD THE APP TODAY
SHU
TT
ER
STO
CK
40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
de
8110
1001
7077
0000
1231
0014
0100
SYM
BOL
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8576
NBA
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010
4 B
WA
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010
0000
12 B
uy 4
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t $1
off
517
077
1001
32
0017
077-
0000
12
Gnocchi amp Spicy Marinara Sauce
Potato facts and tips courtesy of the United States Potato Board Learn more about these super tubers at potatogoodnesscom
STEP 1 After kneading gnocchi dough and cutting into smaller pieces flour a fork and place a piece of dough on fork
HOW TO FORM A PERFECT GNOCCHI
STEP 2 Press gnocchi dough down on fork tines with your thumb
STEP 3 Roll piece of dough down the fork to make ridges Voilagrave yoursquove created a perfect gnocchi
Repeat with all pieces
TURN THE PAGE FOR
THE FULL RECIPE
PETITES AND FINGERLINGS
These bite-sized spuds are smaller versions of their full-
sized cousins and come in a wide range of skin and flesh colors
The difference Because of their smaller size their flavors are more
concentrated and they cook more quickly Both petites and fingerlings are excellent when
roasted or in potato salads
TO PEEL OR NOT TO PEEL
While the skin contains about half of the potatorsquos dietary
fiber the majority of nutrients are found within the potato
itself If peeling use a vegetable peeler or sharp paring knife and
keep the peeling very thin to preserve nutrients that are found
close to the skin Yoursquoll get the most nutrients however when potatoes are cooked and eaten
with the skin on
livenaturallymagazinecom 21
eat DISH IT UP
Heirloom Potato Salad with Roasted Shallot Vinaigrette By Jasmine Smith
With a rainbow of potato types this is a colorful side dish Serves 4
1frac12 pounds petite red white and purple potatoes washed unpeeled and quartered
3 garlic cloves mincedfrac34 cup canola oil plus 2 tablespoons divided 2 shallots unpeeled frac14 cup red wine vinegar2 tablespoons honey2 tablespoons chives mincedSalt and pepper to taste
1 Preheat oven to 400deg Mix potatoes garlic and frac14 cup of canola oil Spread on a baking sheet Bake until potatoes are tender enough to pierce with a fork about 30 minutes
2 Meanwhile drizzle 2 tablespoons canola oil on shallots and wrap in aluminum foil Bake 15 minutes until tender Once cooked peel shallots combine with vinegar and honey in a blender blend to a liquid consistency Slowly pour remaining frac12 cup oil into blender on low speed until completely emulsified
3 Toss potatoes in the shallot vinaigrette with chives salt and pepper
Causa Morada By Jorge de la Torre
This Peruvian layered potato and chicken dish adds sky-blue creativity to your menu Serves 6
2 pounds purple potatoesFine sea saltfrac12 cup olive oilfrac14 cup lime juice freshly squeezed2 boneless skinless chicken breasts1 yellow onion whole1 carrot whole1 tablespoon chopped mint leavesfrac34 cup Greek yogurtfrac14 cup jalapenos finely choppedfrac12 cup celery minced frac12 cup red onion mincedBlack pepper to taste1frac12 cups semi-ripe avocados thinly sliced6 kalamata olives pitted
1 Place potatoes in a large saucepan Cover with cold salted water and bring to a boil Reduce heat and simmer until tender about 20 minutes Let cool
2 Peel potatoes and mash very finely in a large bowl Knead lightly with gloved hands (to avoid getting blue color on skin) slowly drizzling in olive oil until potatoes reach a doughlike consistency Add lime juice and season with salt Refrigerate about 2 hours
3 Put chicken onion carrot and mint into a large saucepan add just enough water to cover bring to a slow boil Cook until chicken is fork-tender about 20 minutes
4 Toss or compost whole onion carrot and mint Transfer chicken to a medium bowl Once cool shred chicken with fingers or a fork Mix in yogurt jalapenos celery and red onion Season to taste with salt and pepper Refrigerate until cold about 1 hour
5 Oil a 2-quart casserole Spoon half of the potato mixture into the casserole followed by chicken mixture and then remaining potato mixture Refrigerate until firm about 2 hours
6 Put a dollop of avocado dressing (recipe below) on each plate Slice and serve on dressing garnish with avocados and olives
CREAMY AVOCADO DRESSING1 ripe avocado3 tablespoons Greek yogurtSalt and pepper to taste
Mash all ingredients until smooth
Gnocchi amp Spicy Marinara Sauce By Michael Brooks
Who knew it was this easymdashand funmdashto make your own gnocchi Serves 4
GNOCCHI 3 large russet potatoes 1 tablespoon kosher saltGround black pepper to taste1 egg yolk beaten1 cup unbleached flour
1 Bake potatoes at 350deg for 45 minutes or until fork-tender Let potatoes cool peel them and then mash them in a medium-sized bowl
2 Gather 2 cups of mashed potatoes and form a well in the center Stir salt and black pepper into beaten yolk and pour into well
3 With both hands work mashed potato and egg together then gradually add flour until it turns into a dough Do not overknead
4 Dust a large cutting board or clean counter with flour Cut dough into six equal parts and roll into frac12- to frac34-inch thick ropes Slice ropes at frac12- to frac34-inch intervals
5 Flour a fork and press gnocchi along tines with thumb roll down to make ridges
6 Add gnocchi to boiling salted water cook until they float to the top 1ndash3 minutes
SAUCE3 tablespoons olive oil2 medium shallots minced4 garlic cloves minced2 roasted jalapeno peppers minced1 (28-ounce) can whole peeled tomatoes6 basil leaves thinly sliced1 teaspoon kosher saltfrac14 teaspoon black pepperParmesan cheese grated for garnish
1 Heat oil over medium-high heat in medium saucepan Add shallots and sauteacute until translucent add garlic and sauteacute 2 minutes
2 Add minced jalapeno and tomatoes and crush with a masher while in pan
3 Bring to a boil then lower to simmer for 15ndash20 minutes stirring every few minutes
4 Remove from heat Stir in basil and gnocchi Season with salt and pepper Top with parmesan if desired
To roast jalapenos Hold jalapeno with tongs over a gas burner flame until skin is blackened Or roast for 45 minutes at 350deg Let peppers sit 15 minutes then peel skin de-seed and mince
Baked Potato Doughnuts amp Apple Compote By Nicole Sandor
Potatoes are the stealth ingredient in this moist delicious doughnut Yields 12 doughnuts
DOUGHNUTS2 russet potatoesfrac12 teaspoon kosher salt1 cup all-purpose flour plus more for dusting1 cup whole-wheat flour1 teaspoon baking powderfrac14 teaspoon baking sodafrac12 teaspoon nutmeg1 teaspoon cinnamonfrac12 cup brown sugar3 tablespoons sugarfrac12 cup sour cream1 egg
1 Preheat oven to 350deg Line a baking sheet with parchment paper
2 In a medium pot boil potatoes with skins until fork-tender Drain excess water peel skins Mash the potatoes and let cool
3 In a medium bowl whisk together salt flours baking powder baking soda and spices
4 In a large bowl combine mashed potato sugars sour cream and egg
5 Add dry ingredients to potato mixture and beat until just incorporated Dough will be sticky Let dough rest for 10 minutes
6 Dust counter with all-purpose flour roll out dough to frac12-inch thickness Using a 3-inch circular cookie cutter punch holes from dough and line them up on parchment-lined baking sheet Take a 1-inch circular cookie cutter and punch holes in the dough center
7 Bake 12ndash13 minutes until donuts start to turn golden brown Remove from pan and cool on a rack Prepare topping
APPLE COMPOTE 2 tablespoons unsalted butter1 tablespoon brown sugar2 tablespoons agave nectar or honey2 cups apple juice1 apple diced in frac14-inch pieces1 tablespoon all-purpose flourWater as needed
1 In a small sauteacute pan melt butter and then add sugar creating a paste Add agave stir then add juice and apple Simmer 5 minutes
2 In a small bowl add water to flour a little at a time creating a slurry to prevent clumping
3 Slowly stir slurry into hot liquid cook until thickened Top doughnuts with compote
Optimum Wellness is excited to partner with Johnson amp Wales University Jorge de la Torre dean of culinary education at the Denver campus and a few of his star students developed these recipes Known as a recognized leader in culinary education JWU is changing the way the world eats For more information visit jwuedudenver
22 Winter 2016 Live Naturally
INT_129754_75265_Vans_Wellness_RESIZE_B_M_Ralphs_OLpdf 1 121415 1146 AM
reg trade copy 2015 Kashi Companytrade
Product selection varies by store
Italyrsquos never tasted so good
Briannascomcopy 2015 Del Sol Food Co Inc All rights reserved
OFF11$ any one (1) bottle of
Consumer Coupon void if transferred to any group fi rm or person prior to store redemption Coupon valid for items indicated any other use constitutes fraud may not be combined with any other offer One coupon per purchase of product(s) indicated Retailer This coupon will be redeemed for the face value plus 8cent handling provided terms of this offer have been complied with by the retailer and the consumer Any sales tax must be paid by the consumer Send to Del Sol Food Company Inmar dept 27271 1 Fawcett Dr Del Rio TX 78840 Cash Value 001cent Offer limited to one coupon per purchase of product(s) indicated Unauthorized reproduction prohibited Good only in the USA copy 2016 Del Sol Food Company Inc
EXPIRES041516
MANUFACTURERrsquoSCOUPON
Ingredients1 large homegrown tomato1 large avocado3-4 green onions chopped4 crispy bacon slices crumbled14 cup of sliced black olives14 cup of feta cheese (or cheese of your choice) BRIANNAS Italian Vinaigrette Dressing
Directions1 Slice tomato and arrange on a
plate in the shape of a star2 Slice avocado and place on top of
tomato slices3 Sprinkle onions olives and bacon
on top along with the cheese4 Drizzle desired amount of
BRIANNAS Italian Vinaigrette dressing on salad
5 Chill for 15 minutes - ENJOYServes 2
Italian Star SaladTry ThisTonight
69-0269-2015 Briannas Kroger live naturally-03Bindd 1 12415 605 PM
1 scoop Vega Protein amp Greens Vanilla
frac14 ndash frac12 cup unsweetened almond milk
1 cup frozen strawberries
frac12 frozen banana
2 Tbsp lemon juice
Blend an extra thick smoothie pour into bowl top with granola and fruit Enjoy with a spoon
Strawberry LemonSmoothie Bowl
ON ANY SMALL TUB OF VEGA PROTEIN amp GREENS
SAVE $5To Retailer Vega will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Vega Mandlik amp Rhodes PO Box 490 Dept 1215 Tecate CA 91980
To Consumer Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Coupon valid in-store only Only one coupon may be used on one tub per purchase One time use only Available in Ralphrsquos stores where Vega is sold Offer valid until 043016 ContactInquire within
MANUFACTURERrsquoS COUPON EXPIRES APRIL 30 2016
Eatmdashdonrsquot drinkmdashyour morning smoothie
DigiCodetrade Data FileACCOUNT 87272 MANDLIK RHODES INFORMATION SYSTEMS INCORDERED BY NICK ZAMUDIOPO NUMBER VEG 95554INVOICE NO 1508850( EPS via EMAIL )
Created on 12-1-15 at 151406by
SYMBOLOGY INCMaple Grove Minnesota 55369
763-315-8080
NOTICE This DigiCodetrade file is considered original artwork It must be inspected and approvedby the purchaser Use of this file confirms acceptance Any modification of this file through scalingor distortion is prohibited See back of the Symbology invoice for Limitation of Warranty
Encode 8110308387660009555435001100003160430SYMBOL HEIGHT 08576 NBAR 00104 BWA -0002095554 $5 off 1 any Vega Protein amp Greens tu
083876600-095554
livenaturallymagazinecom 25
AA
RO
N C
OLU
SSI
STY
LE E
RIC
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SKO
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R
BUY IT AMYrsquoS INDIAN DAL CURRIED LENTIL In Indian cuisine dal means lentils peas or beans In Amyrsquos dal yoursquoll find all three mung dal beans organic black mung lentils green lentils and split yellow peas all in a mild curry base
MAKE IT BUY IT
Souped UpWHEN THE TEMPERATURES DIP THERE IS NOTHING MORE COMFORTING THAN A WARM BOWL OF SOUP WHETHER FROM YOUR OWN KITCHEN OR PREMADE SPOONFUL BY SPOONFUL THESE HEARTY HEALTHY OPTIONS WILL TAKE THE CHILL OFF AND FILL YOUR BELLY TOO BY KIMBERLY LORD STEWART
Chicken Tikka Masala SoupMAKE IT We dare you not to say ldquoMmmmmrdquo after your first bite of this take on an Indian favorite Serve with whole-grain naan or flatbread Serves 6ndash8
DIRECTIONS1 Heat oil over low heat in a large soup pot Add
onions and peppers sauteacute 15ndash20 minutes until soft2 Turn up heat to medium add garam masala
and sauteacute for 2 minutes Add garlic and ginger Stir and sauteacute for 1 minute Add sweet potatoes tomatoes and half of the chicken stock Fill tomato can halfway with water swish to remove tomato clinging to the can and add to the pot
3 Bring to a simmer and cook on low for 30 minutes until sweet potatoes are soft
4 Add tikka masala sauce garbanzos remaining chicken stock cauliflower and roasted chicken Bring back to a simmer and cook for 10 minutes until cauliflower is cooked Season with salt and pepper serve with a dollop of yogurt for each bowl
INGREDIENTS2 tablespoons canola oil 1 onion diced1 red pepper cored and
cubed2 teaspoons garam masala
spice blend2 cloves garlic minced1-inch knob fresh ginger
peeled and minced1 garnet sweet potato
peeled and cubed1 yellow sweet potato
peeled and cubed1 (28-ounce) can crushed
tomatoes32 ounces chicken stock
divided1 (16-ounce) jar tikka
masala sauce (try Kroger Private Selection)
1 (15-ounce) can garbanzo beans drained
frac12 small cauliflower stems removed cut into small florets
frac12 roasted chicken meat pulled off the bone
Salt and pepper as desiredGreek yogurt for garnish
Artichoke Leek and Potato Soup with Crispy ProsciuttoMAKE IT This no-cream leek and potato soup will please all palates Serve with a crusty whole-grain baguette and a salad to complete the meal Serves 6
INGREDIENTS3 large leeks2 tablespoons canola oil2 celery stalks1 (14-ounce) water-packed canned
artichoke hearts drained and chopped2 cloves garlic peeled1 teaspoon dried thyme6 large red potatoes washed and cut into
quarters8 cups vegetable brothSalt and pepper to taste 3 ounces prosciutto (optional)
DIRECTIONS1 Fill a large bowl with warm water Slice hairy ends off
the leeks and thinly slice the root stopping at the dark-green tops Place leeks in the warm water let sit for 10 minutes stirring occasionally to loosen any dirt Drain and rinse twice
2 Heat oil over low heat in a large soup pot Add drained leeks and celery sauteacute for 20 minutes until soft Add drained artichokes garlic and thyme Raise heat to medium and sauteacute for 2ndash3 minutes Add potatoes and broth bring to a soft boil and cook until potatoes are soft
3 Remove soup from heat and let sit for 15 minutes to cool Puree soup in batches in a blender or food processor until smooth Return pureed vegetables to the pot season with salt and pepper
4 For optional garnish place prosciutto on a parchment-lined baking sheet Place in a 375deg oven for about 5 minutes until crisp Serve on top of each bowl of soup
BUY IT IMAGINE ORGANIC CREAMY POTATO LEEK SOUPThis potato and leek soup is light and creamy with leeks onions potatoes and roasted garlic A blend of organic spices add an extra touch of flavor
eat MAKE IT BUY IT
26 Winter 2016 Live Naturally
BUY IT PACIFIC VEGETABLE LENTIL amp ROASTED RED PEPPER SOUPA combination of tender lentils fire-roasted peppers ripe tomatoes and black beans make this a hearty delicious soup loaded with fiber and protein
Cashew Butternut Squash Soup with Spiced MarshmallowsMAKE IT Warm baking spices give this otherwise traditional winter soup an added blanket of warmth The marshmallow garnish is optional but itrsquos a fun way to get your kids to eat their vegetables Serves 4ndash6
INGREDIENTS3 tablespoons extra-virgin
olive oil1 onion chopped1 carrot chopped1 celery stalk diced1 large shallot diced1 Honeycrisp apple peeled
cored and choppedfrac14 teaspoon ground cuminfrac14 teaspoon ground ginger1frasl8 teaspoon ground nutmeg1 medium butternut squash
peeled and cubed
frac12 cup raw cashews32 ounces vegetable stockfrac34 cup light canned coconut
milk6 large marshmallows one
per person cut in half to make two flat disks sprinkle each cut side with a light dusting of cayenne or cinnamon (optional)
DIRECTIONS1 Add olive oil to large soup pot on
medium heat Add onion carrot celery shallot and apple Sauteacute until golden brown about 10 minutes
2 Add cumin ginger and nutmeg Sauteacute for 3 minutes
3 Add squash cashews and stock Bring to a low boil and simmer until squash is soft
4 Let soup cool for about 30 minutes (or refrigerate)
5 Transfer soup in batches to a blender Puree each batch until smooth and return to pot Add coconut milk to thin out soup Reheat
6 Place spiced marshmallows in the bottom of each bowl and pour in the soup The heat will melt the marshmallows as they float to the top
AA
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LE
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livenaturallymagazinecom 27
AA
RO
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OLU
SSI (
5)
ST
YLE
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IC L
ESK
OV
AR
eat
Salad in Winter JUST BECAUSE THE WEATHER IS COLD IS NO REASON TO LET YOUR SALAD RECIPES HIBERNATE BY KIMBERLY LORD STEWART
HEALTHY KITCHEN
Grilled Mediterranean Caesar with Capers and Sun-Dried Tomatoes Pair this eggless Caesar salad with grilled salmon or steak and yoursquoll have an elegant meal in less than 30 minutes No yolk Serves 4
2 organic whole romaine hearts cut lengthwise
2 pounds salmon or flank steak
4 tablespoons capers16 sun-dried tomatoes (oil-
packed) drained and thinly sliced
sup1frasl₈ red onion thinly sliced 1 lemon cut into quarters
DRESSING1 garlic clove crushed1 tablespoon lemon juicesup1frasl₃ cup plain 2 Greek yogurt1 teaspoon Dijon mustard1 teaspoon Worcestershire
sauce1 tablespoon white wine
vinegar frac12 cup grated Parmesan
cheese divided frac14ndashfrac12 cup extra-virgin olive
oilSalt and pepper to taste
1 Prepare dressing Place garlic lemon juice yogurt mustard Worcestershire sauce and white wine vinegar in a blender or small food processor Process until smooth Add half the cheese and pulse until mixed in Start with frac14 cup olive oil and puree until smooth Add more if necessary to thin out dressing Season with salt and pepper to taste
2 Brush cut lettuce halves and fish or steak on both sides with dressing
3 Grill salmon or steak on an outside grill or in a hot skillet on your stovetop to desired internal temperature During the last 2 minutes of grilling place the lettuce cut side down on the grill or in another skillet grill until lightly browned
4 Place lettuce on a plate grilled side up Garnish with capers sun-dried tomatoes and red onion Serve with the meat or fish Drizzle both with the remaining dressing Serve with extra lemon
Thai Glass Noodle and Edamame SaladThese noodles go by different namesmdashglass vermicelli rice cellophane or rice stick noodles No matter the name rice noodles are a fun way to get kids to eat their vegetables Serves 4
2 cups frozen shelled edamame1 (8-ounce) package glass rice noodles2 cups finely shredded purple cabbage1 tablespoon sesame oil1 cup sugar peas or snow peas sliced1 cup shredded carrots1 red pepper thinly sliced13 cucumber cut in half down the middle
sliced into moons2 green onions thinly sliced frac12 bunch cilantro chopped12 cup roasted peanuts chopped2 cups cooked chicken breast shredded
DRESSING2 tablespoons sweet chili sauce 2 tablespoons rice vinegar1 lime juiced2 tablespoons soy saucefrac12 teaspoon ground ginger 4 tablespoons peanut butterWater Sriracha sauce to taste
1 Bring a large pot of water to a boil Add the edamame and stir When the water returns to a boil add the noodles Remove from the heat and let sit for 6 minutes Add cabbage to noodles and hot water to soften Stir and let sit for 2 minutes Immediately drain in a colander and pat dry with a towel
2 Place in a serving bowl and add sesame oil Toss lightly to coat the noodles and vegetables
3 Add remaining vegetables cilantro peanuts and chicken
4 Whisk dressing ingredients If too thick add a little water to thin it out Season with Sriracha sauce as desired
5 Dress salad and stir gently to coat well
Greens are good but think about adding more color to your plate with red leaf
lettuce red radicchio and shredded purple
cabbage
28 Winter 2016 Live Naturally
Roasted Root Vegetables with Arugula Oven-roasting brings out the sweetness in winter vegetables Any winter vegetables will do so experiment with your favorites Try to cut all of the vegetables the same size so they cook evenly Serves 4
1 parsnip peeled cut lengthwise into quarters and again in 2-inch bars
2 carrots peeled cut like the parsnip 1 sweet potato peeled cut into 2-inch
pieces1 onion peeled cut into eighths 1 bunch small beets (any color) peeled
cut into eighths 2 apples peeled cut into eighths sup1frasl₃ cup extra-virgin olive oil2 teaspoons dried thymeKosher salt and pepper to taste4ndash5 cups arugula 3 ounces strong blue cheese
DRESSINGfrac14 cup apple cider vinegarfrac34 cup extra-virgin olive oil 2 tablespoons maple syrup sup1frasl₈ teaspoon dried mustard (or frac12
teaspoon Dijon mustard) Salt and pepper to taste
1 Preheat oven to 425deg Line a large baking sheet with parchment paper Place vegetables and apples in a single layer on baking sheet Drizzle with oil and season with thyme Stir to coat well Season with salt and pepper
2 Bake for 30ndash40 minutes until vegetables are tender
3 Remove from oven and transfer to a cool baking sheet Refrigerate to bring to room temperature (about 15 minutes)
4 Whisk dressing ingredients together 5 Divide arugula on salad plates Top
with roasted vegetables and blue cheese Spoon dressing over salad and serve
Pink Shrimp and Citrus Medallion SaladAfter one bite of this seaside main-dish salad yoursquoll forget itrsquos winter Serves 4
1 large head butter lettuce washed dried torn into bite-size pieces
2 bunches baby bok choy washed torn into bite-size pieces
4 fresh mint sprigs divided 5 fresh dill stems divided2 naval or blood oranges2 pink grapefruitssup1frasl₃ English cucumber thinly sliced1 ripe avocado pitted peeled cut
into 8 segments1frac12 pounds cooked peeled shrimp
DRESSINGfrac12 cup avocado oil1 lemon juiced1 tablespoon white wine vinegar2 teaspoons agaveSalt and pepper to taste
1 Gently toss lettuce and bok choy in a bowl Set aside
2 Remove mint leaves from the stems Sprinkle half on the salad Chop the rest and set aside Chop the dill leaves put half on the salad Set the rest aside
3 Cut away the peel and white pith from the oranges and grapefruits Cut out the segments set aside Reserve the orange and grapefruit membrane insides
4 Squeeze the juice from what is left of the orange and grapefruit insides into a small bowl Add avocado oil lemon juice vinegar agave and reserved mint and dill Whisk and season with salt and pepper
5 Retoss the salad and place greens on dinner plates Top each with cucumbers avocado citrus segments and shrimp Dress and serve
Remember oil and water donrsquot mix
Lettuce greens need to be dried well so the dressing wonrsquot
slide off
livenaturallymagazinecom 29
B y now yoursquove seen the headlines Cocoa is good for you
Deep within that scrumptious chocolate bar or frothing cup of hot cocoa rest power-ful bioactive compounds called flavanols
(also present in berries tea and wine) linked to everything from preventing heart attacks and dementia to stabilizing blood sugar and boosting sports perfor-mance But before you sink your teeth into another candy bar consider this To get enough cocoa flavanols (600 to 750 mg daily) to prompt such probable health benefits yoursquod have to eat as much as 1000 calories of dark chocolate or many thousands of calories of sugar-and-fat-loaded milk chocolate each day
ldquoThe evidence is very promising that cocoa flavanols could reduce risk of heart disease and other disordersrdquo notes cocoa researcher JoAnn Manson MD chief of the
Division of Preventive Medicine at Brigham and Womenrsquos Hospital in Boston ldquoBut we wouldnrsquot recommend trying to obtain large quantities by simply eating more chocolate The added calorie intake would be too highrdquo
Instead she and other nutrition experts suggest this Try to consume cocoa in as pure a state as possiblemdashas unsweetened cocoa powder cacao nibs or sparing amounts of high-quality dark chocolatemdashand incorporate its earthy savory taste into a variety of meals
ldquoWe are talking about a nutrient-dense phytochemical-rich food that can be eaten in breakfasts desserts and every way in betweenrdquo says registered dietitian Matt Ruscigno coauthor of Superfoods for Life Cacao (Fair Winds 2014) a cookbook that features everything from smoothies to sandwiches quinoa and lasagna ldquoToday in the Western world it has unfortunately become mostly just a candy bar But it has so much more to offerrdquo Ruscigno says
FOR THE LOVE
OF COCOA
HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT OVERDOSING ON SWEETS
BY LISA MARSHALL
30 Winter 2016 Live Naturally
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livenaturallymagazinecom 31
FROM BITTER BEAN TO SINFUL BARAs far back as 3000 BC chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao aka cocoa tree to make a fermented alcoholic drink says Santa Fendashbased chocolate historian Mark Sciscenti By around 2000 BC residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency Mayans and Aztecs dried and roasted the beans mixed them into a paste with cornmeal and spices and crumbled them into water for an ancient often cold chocolate beverage reserved for religious ceremonies medicinal treatments and elite treats ldquoIts consumption was pretty much the exclusive right of the rulers the priests and the warriorsrdquo Sciscenti says
Notably absent was sugar leaving those early cocoa drinks with a bitter taste Only in the late 1500s when cacao beans made their way to Spain did people start adding mild sweeteners By the 1700smdashafter the French and Italians piled on a little more sugarmdashhot chocolate had become a European luxury item lauded for its energy-
boosting and aphrodisiac properties It would take another century until in the mid-1800s inventor Joseph Fry developed the first chocolate bar
Today according to market research firm Mintel the average American eats about 95 pounds of chocolate each yearmdashthe vast majority of it milk chocolate Thatrsquos too bad says Sciscenti because all of that added milk and sugar negates many of the health benefits that come from cocoa
The good news Traditional uses of cocoa have been enjoying a renaissance with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats
ldquoI love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it hasrdquo says registered dietitian and chef Sara Haas ldquoIt makes a great platform for savory recipes and adds interest to dishes (like beef chicken or duck) that are otherwise a little one-noterdquo
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FOR THE LOVE OF COCOA
GLOSSARY COCOA VS CACAOCACAO BEANS The dried fatty seed of the fruit of the Theobroma cacao tree Some vegans and raw foodists eat them raw for snacks but they are very bitter If you are expecting a ldquochocolaterdquo taste yoursquore in for a surprise
CACAO NIBS Cracked shelled cacao beans usually roasted but sometimes available raw Have a bitter taste like cacao beans None of the inherent cocoa butter has been removed so they are high in good fat
CACAO POWDER Not to be confused with cocoa powder cacao powder is made from grinding down the shelled cacao bean Sometimes raw sometimes roasted Unlike cocoa powder in which the cocoa butter has been removed it is high in fat and has a full-bodied texture
COCOA LIQUOR The paste made from ground roasted shelled and fermented cacao beans This is what is referred to as ldquopercent cacaordquo on food packaging
COCOA BUTTER When cocoa liquor is pressed and the cocoa solids are removed slightly more than half of the remaining product is the cacao fat or cocoa butter It is 100 percent fat and is used in foods and cosmetics
COCOA POWDER What is left after the cocoa butter has been removed from the liquor Cocoa powder is one of the most recognized and used forms of cacao
CHOCOLATE Cocoa liquor plus cocoa butter plus sugar The percentage of cocoa liquor in chocolate determines how ldquodarkrdquo it is (Milk chocolate which also includes milk products typically contains around 10ndash12 percent cocoa liquor White chocolate contains about 20 cocoa butter plus sugar and dairy ingredients Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients)
32 Winter 2016 Live Naturally
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AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings
frac12 cup raw cacao powder or nibs
3 cups water1 teaspoon fresh or dried
minced chili pepper or to taste
1 cinnamon stick crushedPinch of salt1 vanilla bean
1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor
2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm
CREDIT SUPERFOODS FOR LIFE
CACAO BY MATT RUSCIGNO RECIPE
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best
200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)
livenaturallymagazinecom 33
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RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
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livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
SHU
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(4
)
Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
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40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
de
8110
1001
7077
0000
1231
0014
0100
SYM
BOL
HEI
GH
T 0
8576
NBA
R 0
010
4 B
WA
-00
010
0000
12 B
uy 4
+ ge
t $1
off
517
077
1001
32
0017
077-
0000
12
eat DISH IT UP
Heirloom Potato Salad with Roasted Shallot Vinaigrette By Jasmine Smith
With a rainbow of potato types this is a colorful side dish Serves 4
1frac12 pounds petite red white and purple potatoes washed unpeeled and quartered
3 garlic cloves mincedfrac34 cup canola oil plus 2 tablespoons divided 2 shallots unpeeled frac14 cup red wine vinegar2 tablespoons honey2 tablespoons chives mincedSalt and pepper to taste
1 Preheat oven to 400deg Mix potatoes garlic and frac14 cup of canola oil Spread on a baking sheet Bake until potatoes are tender enough to pierce with a fork about 30 minutes
2 Meanwhile drizzle 2 tablespoons canola oil on shallots and wrap in aluminum foil Bake 15 minutes until tender Once cooked peel shallots combine with vinegar and honey in a blender blend to a liquid consistency Slowly pour remaining frac12 cup oil into blender on low speed until completely emulsified
3 Toss potatoes in the shallot vinaigrette with chives salt and pepper
Causa Morada By Jorge de la Torre
This Peruvian layered potato and chicken dish adds sky-blue creativity to your menu Serves 6
2 pounds purple potatoesFine sea saltfrac12 cup olive oilfrac14 cup lime juice freshly squeezed2 boneless skinless chicken breasts1 yellow onion whole1 carrot whole1 tablespoon chopped mint leavesfrac34 cup Greek yogurtfrac14 cup jalapenos finely choppedfrac12 cup celery minced frac12 cup red onion mincedBlack pepper to taste1frac12 cups semi-ripe avocados thinly sliced6 kalamata olives pitted
1 Place potatoes in a large saucepan Cover with cold salted water and bring to a boil Reduce heat and simmer until tender about 20 minutes Let cool
2 Peel potatoes and mash very finely in a large bowl Knead lightly with gloved hands (to avoid getting blue color on skin) slowly drizzling in olive oil until potatoes reach a doughlike consistency Add lime juice and season with salt Refrigerate about 2 hours
3 Put chicken onion carrot and mint into a large saucepan add just enough water to cover bring to a slow boil Cook until chicken is fork-tender about 20 minutes
4 Toss or compost whole onion carrot and mint Transfer chicken to a medium bowl Once cool shred chicken with fingers or a fork Mix in yogurt jalapenos celery and red onion Season to taste with salt and pepper Refrigerate until cold about 1 hour
5 Oil a 2-quart casserole Spoon half of the potato mixture into the casserole followed by chicken mixture and then remaining potato mixture Refrigerate until firm about 2 hours
6 Put a dollop of avocado dressing (recipe below) on each plate Slice and serve on dressing garnish with avocados and olives
CREAMY AVOCADO DRESSING1 ripe avocado3 tablespoons Greek yogurtSalt and pepper to taste
Mash all ingredients until smooth
Gnocchi amp Spicy Marinara Sauce By Michael Brooks
Who knew it was this easymdashand funmdashto make your own gnocchi Serves 4
GNOCCHI 3 large russet potatoes 1 tablespoon kosher saltGround black pepper to taste1 egg yolk beaten1 cup unbleached flour
1 Bake potatoes at 350deg for 45 minutes or until fork-tender Let potatoes cool peel them and then mash them in a medium-sized bowl
2 Gather 2 cups of mashed potatoes and form a well in the center Stir salt and black pepper into beaten yolk and pour into well
3 With both hands work mashed potato and egg together then gradually add flour until it turns into a dough Do not overknead
4 Dust a large cutting board or clean counter with flour Cut dough into six equal parts and roll into frac12- to frac34-inch thick ropes Slice ropes at frac12- to frac34-inch intervals
5 Flour a fork and press gnocchi along tines with thumb roll down to make ridges
6 Add gnocchi to boiling salted water cook until they float to the top 1ndash3 minutes
SAUCE3 tablespoons olive oil2 medium shallots minced4 garlic cloves minced2 roasted jalapeno peppers minced1 (28-ounce) can whole peeled tomatoes6 basil leaves thinly sliced1 teaspoon kosher saltfrac14 teaspoon black pepperParmesan cheese grated for garnish
1 Heat oil over medium-high heat in medium saucepan Add shallots and sauteacute until translucent add garlic and sauteacute 2 minutes
2 Add minced jalapeno and tomatoes and crush with a masher while in pan
3 Bring to a boil then lower to simmer for 15ndash20 minutes stirring every few minutes
4 Remove from heat Stir in basil and gnocchi Season with salt and pepper Top with parmesan if desired
To roast jalapenos Hold jalapeno with tongs over a gas burner flame until skin is blackened Or roast for 45 minutes at 350deg Let peppers sit 15 minutes then peel skin de-seed and mince
Baked Potato Doughnuts amp Apple Compote By Nicole Sandor
Potatoes are the stealth ingredient in this moist delicious doughnut Yields 12 doughnuts
DOUGHNUTS2 russet potatoesfrac12 teaspoon kosher salt1 cup all-purpose flour plus more for dusting1 cup whole-wheat flour1 teaspoon baking powderfrac14 teaspoon baking sodafrac12 teaspoon nutmeg1 teaspoon cinnamonfrac12 cup brown sugar3 tablespoons sugarfrac12 cup sour cream1 egg
1 Preheat oven to 350deg Line a baking sheet with parchment paper
2 In a medium pot boil potatoes with skins until fork-tender Drain excess water peel skins Mash the potatoes and let cool
3 In a medium bowl whisk together salt flours baking powder baking soda and spices
4 In a large bowl combine mashed potato sugars sour cream and egg
5 Add dry ingredients to potato mixture and beat until just incorporated Dough will be sticky Let dough rest for 10 minutes
6 Dust counter with all-purpose flour roll out dough to frac12-inch thickness Using a 3-inch circular cookie cutter punch holes from dough and line them up on parchment-lined baking sheet Take a 1-inch circular cookie cutter and punch holes in the dough center
7 Bake 12ndash13 minutes until donuts start to turn golden brown Remove from pan and cool on a rack Prepare topping
APPLE COMPOTE 2 tablespoons unsalted butter1 tablespoon brown sugar2 tablespoons agave nectar or honey2 cups apple juice1 apple diced in frac14-inch pieces1 tablespoon all-purpose flourWater as needed
1 In a small sauteacute pan melt butter and then add sugar creating a paste Add agave stir then add juice and apple Simmer 5 minutes
2 In a small bowl add water to flour a little at a time creating a slurry to prevent clumping
3 Slowly stir slurry into hot liquid cook until thickened Top doughnuts with compote
Optimum Wellness is excited to partner with Johnson amp Wales University Jorge de la Torre dean of culinary education at the Denver campus and a few of his star students developed these recipes Known as a recognized leader in culinary education JWU is changing the way the world eats For more information visit jwuedudenver
22 Winter 2016 Live Naturally
INT_129754_75265_Vans_Wellness_RESIZE_B_M_Ralphs_OLpdf 1 121415 1146 AM
reg trade copy 2015 Kashi Companytrade
Product selection varies by store
Italyrsquos never tasted so good
Briannascomcopy 2015 Del Sol Food Co Inc All rights reserved
OFF11$ any one (1) bottle of
Consumer Coupon void if transferred to any group fi rm or person prior to store redemption Coupon valid for items indicated any other use constitutes fraud may not be combined with any other offer One coupon per purchase of product(s) indicated Retailer This coupon will be redeemed for the face value plus 8cent handling provided terms of this offer have been complied with by the retailer and the consumer Any sales tax must be paid by the consumer Send to Del Sol Food Company Inmar dept 27271 1 Fawcett Dr Del Rio TX 78840 Cash Value 001cent Offer limited to one coupon per purchase of product(s) indicated Unauthorized reproduction prohibited Good only in the USA copy 2016 Del Sol Food Company Inc
EXPIRES041516
MANUFACTURERrsquoSCOUPON
Ingredients1 large homegrown tomato1 large avocado3-4 green onions chopped4 crispy bacon slices crumbled14 cup of sliced black olives14 cup of feta cheese (or cheese of your choice) BRIANNAS Italian Vinaigrette Dressing
Directions1 Slice tomato and arrange on a
plate in the shape of a star2 Slice avocado and place on top of
tomato slices3 Sprinkle onions olives and bacon
on top along with the cheese4 Drizzle desired amount of
BRIANNAS Italian Vinaigrette dressing on salad
5 Chill for 15 minutes - ENJOYServes 2
Italian Star SaladTry ThisTonight
69-0269-2015 Briannas Kroger live naturally-03Bindd 1 12415 605 PM
1 scoop Vega Protein amp Greens Vanilla
frac14 ndash frac12 cup unsweetened almond milk
1 cup frozen strawberries
frac12 frozen banana
2 Tbsp lemon juice
Blend an extra thick smoothie pour into bowl top with granola and fruit Enjoy with a spoon
Strawberry LemonSmoothie Bowl
ON ANY SMALL TUB OF VEGA PROTEIN amp GREENS
SAVE $5To Retailer Vega will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Vega Mandlik amp Rhodes PO Box 490 Dept 1215 Tecate CA 91980
To Consumer Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Coupon valid in-store only Only one coupon may be used on one tub per purchase One time use only Available in Ralphrsquos stores where Vega is sold Offer valid until 043016 ContactInquire within
MANUFACTURERrsquoS COUPON EXPIRES APRIL 30 2016
Eatmdashdonrsquot drinkmdashyour morning smoothie
DigiCodetrade Data FileACCOUNT 87272 MANDLIK RHODES INFORMATION SYSTEMS INCORDERED BY NICK ZAMUDIOPO NUMBER VEG 95554INVOICE NO 1508850( EPS via EMAIL )
Created on 12-1-15 at 151406by
SYMBOLOGY INCMaple Grove Minnesota 55369
763-315-8080
NOTICE This DigiCodetrade file is considered original artwork It must be inspected and approvedby the purchaser Use of this file confirms acceptance Any modification of this file through scalingor distortion is prohibited See back of the Symbology invoice for Limitation of Warranty
Encode 8110308387660009555435001100003160430SYMBOL HEIGHT 08576 NBAR 00104 BWA -0002095554 $5 off 1 any Vega Protein amp Greens tu
083876600-095554
livenaturallymagazinecom 25
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BUY IT AMYrsquoS INDIAN DAL CURRIED LENTIL In Indian cuisine dal means lentils peas or beans In Amyrsquos dal yoursquoll find all three mung dal beans organic black mung lentils green lentils and split yellow peas all in a mild curry base
MAKE IT BUY IT
Souped UpWHEN THE TEMPERATURES DIP THERE IS NOTHING MORE COMFORTING THAN A WARM BOWL OF SOUP WHETHER FROM YOUR OWN KITCHEN OR PREMADE SPOONFUL BY SPOONFUL THESE HEARTY HEALTHY OPTIONS WILL TAKE THE CHILL OFF AND FILL YOUR BELLY TOO BY KIMBERLY LORD STEWART
Chicken Tikka Masala SoupMAKE IT We dare you not to say ldquoMmmmmrdquo after your first bite of this take on an Indian favorite Serve with whole-grain naan or flatbread Serves 6ndash8
DIRECTIONS1 Heat oil over low heat in a large soup pot Add
onions and peppers sauteacute 15ndash20 minutes until soft2 Turn up heat to medium add garam masala
and sauteacute for 2 minutes Add garlic and ginger Stir and sauteacute for 1 minute Add sweet potatoes tomatoes and half of the chicken stock Fill tomato can halfway with water swish to remove tomato clinging to the can and add to the pot
3 Bring to a simmer and cook on low for 30 minutes until sweet potatoes are soft
4 Add tikka masala sauce garbanzos remaining chicken stock cauliflower and roasted chicken Bring back to a simmer and cook for 10 minutes until cauliflower is cooked Season with salt and pepper serve with a dollop of yogurt for each bowl
INGREDIENTS2 tablespoons canola oil 1 onion diced1 red pepper cored and
cubed2 teaspoons garam masala
spice blend2 cloves garlic minced1-inch knob fresh ginger
peeled and minced1 garnet sweet potato
peeled and cubed1 yellow sweet potato
peeled and cubed1 (28-ounce) can crushed
tomatoes32 ounces chicken stock
divided1 (16-ounce) jar tikka
masala sauce (try Kroger Private Selection)
1 (15-ounce) can garbanzo beans drained
frac12 small cauliflower stems removed cut into small florets
frac12 roasted chicken meat pulled off the bone
Salt and pepper as desiredGreek yogurt for garnish
Artichoke Leek and Potato Soup with Crispy ProsciuttoMAKE IT This no-cream leek and potato soup will please all palates Serve with a crusty whole-grain baguette and a salad to complete the meal Serves 6
INGREDIENTS3 large leeks2 tablespoons canola oil2 celery stalks1 (14-ounce) water-packed canned
artichoke hearts drained and chopped2 cloves garlic peeled1 teaspoon dried thyme6 large red potatoes washed and cut into
quarters8 cups vegetable brothSalt and pepper to taste 3 ounces prosciutto (optional)
DIRECTIONS1 Fill a large bowl with warm water Slice hairy ends off
the leeks and thinly slice the root stopping at the dark-green tops Place leeks in the warm water let sit for 10 minutes stirring occasionally to loosen any dirt Drain and rinse twice
2 Heat oil over low heat in a large soup pot Add drained leeks and celery sauteacute for 20 minutes until soft Add drained artichokes garlic and thyme Raise heat to medium and sauteacute for 2ndash3 minutes Add potatoes and broth bring to a soft boil and cook until potatoes are soft
3 Remove soup from heat and let sit for 15 minutes to cool Puree soup in batches in a blender or food processor until smooth Return pureed vegetables to the pot season with salt and pepper
4 For optional garnish place prosciutto on a parchment-lined baking sheet Place in a 375deg oven for about 5 minutes until crisp Serve on top of each bowl of soup
BUY IT IMAGINE ORGANIC CREAMY POTATO LEEK SOUPThis potato and leek soup is light and creamy with leeks onions potatoes and roasted garlic A blend of organic spices add an extra touch of flavor
eat MAKE IT BUY IT
26 Winter 2016 Live Naturally
BUY IT PACIFIC VEGETABLE LENTIL amp ROASTED RED PEPPER SOUPA combination of tender lentils fire-roasted peppers ripe tomatoes and black beans make this a hearty delicious soup loaded with fiber and protein
Cashew Butternut Squash Soup with Spiced MarshmallowsMAKE IT Warm baking spices give this otherwise traditional winter soup an added blanket of warmth The marshmallow garnish is optional but itrsquos a fun way to get your kids to eat their vegetables Serves 4ndash6
INGREDIENTS3 tablespoons extra-virgin
olive oil1 onion chopped1 carrot chopped1 celery stalk diced1 large shallot diced1 Honeycrisp apple peeled
cored and choppedfrac14 teaspoon ground cuminfrac14 teaspoon ground ginger1frasl8 teaspoon ground nutmeg1 medium butternut squash
peeled and cubed
frac12 cup raw cashews32 ounces vegetable stockfrac34 cup light canned coconut
milk6 large marshmallows one
per person cut in half to make two flat disks sprinkle each cut side with a light dusting of cayenne or cinnamon (optional)
DIRECTIONS1 Add olive oil to large soup pot on
medium heat Add onion carrot celery shallot and apple Sauteacute until golden brown about 10 minutes
2 Add cumin ginger and nutmeg Sauteacute for 3 minutes
3 Add squash cashews and stock Bring to a low boil and simmer until squash is soft
4 Let soup cool for about 30 minutes (or refrigerate)
5 Transfer soup in batches to a blender Puree each batch until smooth and return to pot Add coconut milk to thin out soup Reheat
6 Place spiced marshmallows in the bottom of each bowl and pour in the soup The heat will melt the marshmallows as they float to the top
AA
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livenaturallymagazinecom 27
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5)
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eat
Salad in Winter JUST BECAUSE THE WEATHER IS COLD IS NO REASON TO LET YOUR SALAD RECIPES HIBERNATE BY KIMBERLY LORD STEWART
HEALTHY KITCHEN
Grilled Mediterranean Caesar with Capers and Sun-Dried Tomatoes Pair this eggless Caesar salad with grilled salmon or steak and yoursquoll have an elegant meal in less than 30 minutes No yolk Serves 4
2 organic whole romaine hearts cut lengthwise
2 pounds salmon or flank steak
4 tablespoons capers16 sun-dried tomatoes (oil-
packed) drained and thinly sliced
sup1frasl₈ red onion thinly sliced 1 lemon cut into quarters
DRESSING1 garlic clove crushed1 tablespoon lemon juicesup1frasl₃ cup plain 2 Greek yogurt1 teaspoon Dijon mustard1 teaspoon Worcestershire
sauce1 tablespoon white wine
vinegar frac12 cup grated Parmesan
cheese divided frac14ndashfrac12 cup extra-virgin olive
oilSalt and pepper to taste
1 Prepare dressing Place garlic lemon juice yogurt mustard Worcestershire sauce and white wine vinegar in a blender or small food processor Process until smooth Add half the cheese and pulse until mixed in Start with frac14 cup olive oil and puree until smooth Add more if necessary to thin out dressing Season with salt and pepper to taste
2 Brush cut lettuce halves and fish or steak on both sides with dressing
3 Grill salmon or steak on an outside grill or in a hot skillet on your stovetop to desired internal temperature During the last 2 minutes of grilling place the lettuce cut side down on the grill or in another skillet grill until lightly browned
4 Place lettuce on a plate grilled side up Garnish with capers sun-dried tomatoes and red onion Serve with the meat or fish Drizzle both with the remaining dressing Serve with extra lemon
Thai Glass Noodle and Edamame SaladThese noodles go by different namesmdashglass vermicelli rice cellophane or rice stick noodles No matter the name rice noodles are a fun way to get kids to eat their vegetables Serves 4
2 cups frozen shelled edamame1 (8-ounce) package glass rice noodles2 cups finely shredded purple cabbage1 tablespoon sesame oil1 cup sugar peas or snow peas sliced1 cup shredded carrots1 red pepper thinly sliced13 cucumber cut in half down the middle
sliced into moons2 green onions thinly sliced frac12 bunch cilantro chopped12 cup roasted peanuts chopped2 cups cooked chicken breast shredded
DRESSING2 tablespoons sweet chili sauce 2 tablespoons rice vinegar1 lime juiced2 tablespoons soy saucefrac12 teaspoon ground ginger 4 tablespoons peanut butterWater Sriracha sauce to taste
1 Bring a large pot of water to a boil Add the edamame and stir When the water returns to a boil add the noodles Remove from the heat and let sit for 6 minutes Add cabbage to noodles and hot water to soften Stir and let sit for 2 minutes Immediately drain in a colander and pat dry with a towel
2 Place in a serving bowl and add sesame oil Toss lightly to coat the noodles and vegetables
3 Add remaining vegetables cilantro peanuts and chicken
4 Whisk dressing ingredients If too thick add a little water to thin it out Season with Sriracha sauce as desired
5 Dress salad and stir gently to coat well
Greens are good but think about adding more color to your plate with red leaf
lettuce red radicchio and shredded purple
cabbage
28 Winter 2016 Live Naturally
Roasted Root Vegetables with Arugula Oven-roasting brings out the sweetness in winter vegetables Any winter vegetables will do so experiment with your favorites Try to cut all of the vegetables the same size so they cook evenly Serves 4
1 parsnip peeled cut lengthwise into quarters and again in 2-inch bars
2 carrots peeled cut like the parsnip 1 sweet potato peeled cut into 2-inch
pieces1 onion peeled cut into eighths 1 bunch small beets (any color) peeled
cut into eighths 2 apples peeled cut into eighths sup1frasl₃ cup extra-virgin olive oil2 teaspoons dried thymeKosher salt and pepper to taste4ndash5 cups arugula 3 ounces strong blue cheese
DRESSINGfrac14 cup apple cider vinegarfrac34 cup extra-virgin olive oil 2 tablespoons maple syrup sup1frasl₈ teaspoon dried mustard (or frac12
teaspoon Dijon mustard) Salt and pepper to taste
1 Preheat oven to 425deg Line a large baking sheet with parchment paper Place vegetables and apples in a single layer on baking sheet Drizzle with oil and season with thyme Stir to coat well Season with salt and pepper
2 Bake for 30ndash40 minutes until vegetables are tender
3 Remove from oven and transfer to a cool baking sheet Refrigerate to bring to room temperature (about 15 minutes)
4 Whisk dressing ingredients together 5 Divide arugula on salad plates Top
with roasted vegetables and blue cheese Spoon dressing over salad and serve
Pink Shrimp and Citrus Medallion SaladAfter one bite of this seaside main-dish salad yoursquoll forget itrsquos winter Serves 4
1 large head butter lettuce washed dried torn into bite-size pieces
2 bunches baby bok choy washed torn into bite-size pieces
4 fresh mint sprigs divided 5 fresh dill stems divided2 naval or blood oranges2 pink grapefruitssup1frasl₃ English cucumber thinly sliced1 ripe avocado pitted peeled cut
into 8 segments1frac12 pounds cooked peeled shrimp
DRESSINGfrac12 cup avocado oil1 lemon juiced1 tablespoon white wine vinegar2 teaspoons agaveSalt and pepper to taste
1 Gently toss lettuce and bok choy in a bowl Set aside
2 Remove mint leaves from the stems Sprinkle half on the salad Chop the rest and set aside Chop the dill leaves put half on the salad Set the rest aside
3 Cut away the peel and white pith from the oranges and grapefruits Cut out the segments set aside Reserve the orange and grapefruit membrane insides
4 Squeeze the juice from what is left of the orange and grapefruit insides into a small bowl Add avocado oil lemon juice vinegar agave and reserved mint and dill Whisk and season with salt and pepper
5 Retoss the salad and place greens on dinner plates Top each with cucumbers avocado citrus segments and shrimp Dress and serve
Remember oil and water donrsquot mix
Lettuce greens need to be dried well so the dressing wonrsquot
slide off
livenaturallymagazinecom 29
B y now yoursquove seen the headlines Cocoa is good for you
Deep within that scrumptious chocolate bar or frothing cup of hot cocoa rest power-ful bioactive compounds called flavanols
(also present in berries tea and wine) linked to everything from preventing heart attacks and dementia to stabilizing blood sugar and boosting sports perfor-mance But before you sink your teeth into another candy bar consider this To get enough cocoa flavanols (600 to 750 mg daily) to prompt such probable health benefits yoursquod have to eat as much as 1000 calories of dark chocolate or many thousands of calories of sugar-and-fat-loaded milk chocolate each day
ldquoThe evidence is very promising that cocoa flavanols could reduce risk of heart disease and other disordersrdquo notes cocoa researcher JoAnn Manson MD chief of the
Division of Preventive Medicine at Brigham and Womenrsquos Hospital in Boston ldquoBut we wouldnrsquot recommend trying to obtain large quantities by simply eating more chocolate The added calorie intake would be too highrdquo
Instead she and other nutrition experts suggest this Try to consume cocoa in as pure a state as possiblemdashas unsweetened cocoa powder cacao nibs or sparing amounts of high-quality dark chocolatemdashand incorporate its earthy savory taste into a variety of meals
ldquoWe are talking about a nutrient-dense phytochemical-rich food that can be eaten in breakfasts desserts and every way in betweenrdquo says registered dietitian Matt Ruscigno coauthor of Superfoods for Life Cacao (Fair Winds 2014) a cookbook that features everything from smoothies to sandwiches quinoa and lasagna ldquoToday in the Western world it has unfortunately become mostly just a candy bar But it has so much more to offerrdquo Ruscigno says
FOR THE LOVE
OF COCOA
HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT OVERDOSING ON SWEETS
BY LISA MARSHALL
30 Winter 2016 Live Naturally
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livenaturallymagazinecom 31
FROM BITTER BEAN TO SINFUL BARAs far back as 3000 BC chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao aka cocoa tree to make a fermented alcoholic drink says Santa Fendashbased chocolate historian Mark Sciscenti By around 2000 BC residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency Mayans and Aztecs dried and roasted the beans mixed them into a paste with cornmeal and spices and crumbled them into water for an ancient often cold chocolate beverage reserved for religious ceremonies medicinal treatments and elite treats ldquoIts consumption was pretty much the exclusive right of the rulers the priests and the warriorsrdquo Sciscenti says
Notably absent was sugar leaving those early cocoa drinks with a bitter taste Only in the late 1500s when cacao beans made their way to Spain did people start adding mild sweeteners By the 1700smdashafter the French and Italians piled on a little more sugarmdashhot chocolate had become a European luxury item lauded for its energy-
boosting and aphrodisiac properties It would take another century until in the mid-1800s inventor Joseph Fry developed the first chocolate bar
Today according to market research firm Mintel the average American eats about 95 pounds of chocolate each yearmdashthe vast majority of it milk chocolate Thatrsquos too bad says Sciscenti because all of that added milk and sugar negates many of the health benefits that come from cocoa
The good news Traditional uses of cocoa have been enjoying a renaissance with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats
ldquoI love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it hasrdquo says registered dietitian and chef Sara Haas ldquoIt makes a great platform for savory recipes and adds interest to dishes (like beef chicken or duck) that are otherwise a little one-noterdquo
SHU
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FOR THE LOVE OF COCOA
GLOSSARY COCOA VS CACAOCACAO BEANS The dried fatty seed of the fruit of the Theobroma cacao tree Some vegans and raw foodists eat them raw for snacks but they are very bitter If you are expecting a ldquochocolaterdquo taste yoursquore in for a surprise
CACAO NIBS Cracked shelled cacao beans usually roasted but sometimes available raw Have a bitter taste like cacao beans None of the inherent cocoa butter has been removed so they are high in good fat
CACAO POWDER Not to be confused with cocoa powder cacao powder is made from grinding down the shelled cacao bean Sometimes raw sometimes roasted Unlike cocoa powder in which the cocoa butter has been removed it is high in fat and has a full-bodied texture
COCOA LIQUOR The paste made from ground roasted shelled and fermented cacao beans This is what is referred to as ldquopercent cacaordquo on food packaging
COCOA BUTTER When cocoa liquor is pressed and the cocoa solids are removed slightly more than half of the remaining product is the cacao fat or cocoa butter It is 100 percent fat and is used in foods and cosmetics
COCOA POWDER What is left after the cocoa butter has been removed from the liquor Cocoa powder is one of the most recognized and used forms of cacao
CHOCOLATE Cocoa liquor plus cocoa butter plus sugar The percentage of cocoa liquor in chocolate determines how ldquodarkrdquo it is (Milk chocolate which also includes milk products typically contains around 10ndash12 percent cocoa liquor White chocolate contains about 20 cocoa butter plus sugar and dairy ingredients Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients)
32 Winter 2016 Live Naturally
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AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings
frac12 cup raw cacao powder or nibs
3 cups water1 teaspoon fresh or dried
minced chili pepper or to taste
1 cinnamon stick crushedPinch of salt1 vanilla bean
1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor
2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm
CREDIT SUPERFOODS FOR LIFE
CACAO BY MATT RUSCIGNO RECIPE
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best
200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)
livenaturallymagazinecom 33
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RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
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HY
livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
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Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
bars
DO NOT PRINT THIS SLUG
Fn 798515-BB-CPN
Trim amp Live Size 3625 x 225rdquo
Layout 12315Rev Approved
Products
FontsHelvetica Palma
ColorsCMYK
DISCOVER THE SAVINGS Download the Ralphs app to collect
coupons weekly ads and rewards directly to your Shoppers Card and tie the
savings to your personal shopping list
DOWNLOAD THE APP TODAY
SHU
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40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
de
8110
1001
7077
0000
1231
0014
0100
SYM
BOL
HEI
GH
T 0
8576
NBA
R 0
010
4 B
WA
-00
010
0000
12 B
uy 4
+ ge
t $1
off
517
077
1001
32
0017
077-
0000
12
INT_129754_75265_Vans_Wellness_RESIZE_B_M_Ralphs_OLpdf 1 121415 1146 AM
reg trade copy 2015 Kashi Companytrade
Product selection varies by store
Italyrsquos never tasted so good
Briannascomcopy 2015 Del Sol Food Co Inc All rights reserved
OFF11$ any one (1) bottle of
Consumer Coupon void if transferred to any group fi rm or person prior to store redemption Coupon valid for items indicated any other use constitutes fraud may not be combined with any other offer One coupon per purchase of product(s) indicated Retailer This coupon will be redeemed for the face value plus 8cent handling provided terms of this offer have been complied with by the retailer and the consumer Any sales tax must be paid by the consumer Send to Del Sol Food Company Inmar dept 27271 1 Fawcett Dr Del Rio TX 78840 Cash Value 001cent Offer limited to one coupon per purchase of product(s) indicated Unauthorized reproduction prohibited Good only in the USA copy 2016 Del Sol Food Company Inc
EXPIRES041516
MANUFACTURERrsquoSCOUPON
Ingredients1 large homegrown tomato1 large avocado3-4 green onions chopped4 crispy bacon slices crumbled14 cup of sliced black olives14 cup of feta cheese (or cheese of your choice) BRIANNAS Italian Vinaigrette Dressing
Directions1 Slice tomato and arrange on a
plate in the shape of a star2 Slice avocado and place on top of
tomato slices3 Sprinkle onions olives and bacon
on top along with the cheese4 Drizzle desired amount of
BRIANNAS Italian Vinaigrette dressing on salad
5 Chill for 15 minutes - ENJOYServes 2
Italian Star SaladTry ThisTonight
69-0269-2015 Briannas Kroger live naturally-03Bindd 1 12415 605 PM
1 scoop Vega Protein amp Greens Vanilla
frac14 ndash frac12 cup unsweetened almond milk
1 cup frozen strawberries
frac12 frozen banana
2 Tbsp lemon juice
Blend an extra thick smoothie pour into bowl top with granola and fruit Enjoy with a spoon
Strawberry LemonSmoothie Bowl
ON ANY SMALL TUB OF VEGA PROTEIN amp GREENS
SAVE $5To Retailer Vega will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Vega Mandlik amp Rhodes PO Box 490 Dept 1215 Tecate CA 91980
To Consumer Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Coupon valid in-store only Only one coupon may be used on one tub per purchase One time use only Available in Ralphrsquos stores where Vega is sold Offer valid until 043016 ContactInquire within
MANUFACTURERrsquoS COUPON EXPIRES APRIL 30 2016
Eatmdashdonrsquot drinkmdashyour morning smoothie
DigiCodetrade Data FileACCOUNT 87272 MANDLIK RHODES INFORMATION SYSTEMS INCORDERED BY NICK ZAMUDIOPO NUMBER VEG 95554INVOICE NO 1508850( EPS via EMAIL )
Created on 12-1-15 at 151406by
SYMBOLOGY INCMaple Grove Minnesota 55369
763-315-8080
NOTICE This DigiCodetrade file is considered original artwork It must be inspected and approvedby the purchaser Use of this file confirms acceptance Any modification of this file through scalingor distortion is prohibited See back of the Symbology invoice for Limitation of Warranty
Encode 8110308387660009555435001100003160430SYMBOL HEIGHT 08576 NBAR 00104 BWA -0002095554 $5 off 1 any Vega Protein amp Greens tu
083876600-095554
livenaturallymagazinecom 25
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BUY IT AMYrsquoS INDIAN DAL CURRIED LENTIL In Indian cuisine dal means lentils peas or beans In Amyrsquos dal yoursquoll find all three mung dal beans organic black mung lentils green lentils and split yellow peas all in a mild curry base
MAKE IT BUY IT
Souped UpWHEN THE TEMPERATURES DIP THERE IS NOTHING MORE COMFORTING THAN A WARM BOWL OF SOUP WHETHER FROM YOUR OWN KITCHEN OR PREMADE SPOONFUL BY SPOONFUL THESE HEARTY HEALTHY OPTIONS WILL TAKE THE CHILL OFF AND FILL YOUR BELLY TOO BY KIMBERLY LORD STEWART
Chicken Tikka Masala SoupMAKE IT We dare you not to say ldquoMmmmmrdquo after your first bite of this take on an Indian favorite Serve with whole-grain naan or flatbread Serves 6ndash8
DIRECTIONS1 Heat oil over low heat in a large soup pot Add
onions and peppers sauteacute 15ndash20 minutes until soft2 Turn up heat to medium add garam masala
and sauteacute for 2 minutes Add garlic and ginger Stir and sauteacute for 1 minute Add sweet potatoes tomatoes and half of the chicken stock Fill tomato can halfway with water swish to remove tomato clinging to the can and add to the pot
3 Bring to a simmer and cook on low for 30 minutes until sweet potatoes are soft
4 Add tikka masala sauce garbanzos remaining chicken stock cauliflower and roasted chicken Bring back to a simmer and cook for 10 minutes until cauliflower is cooked Season with salt and pepper serve with a dollop of yogurt for each bowl
INGREDIENTS2 tablespoons canola oil 1 onion diced1 red pepper cored and
cubed2 teaspoons garam masala
spice blend2 cloves garlic minced1-inch knob fresh ginger
peeled and minced1 garnet sweet potato
peeled and cubed1 yellow sweet potato
peeled and cubed1 (28-ounce) can crushed
tomatoes32 ounces chicken stock
divided1 (16-ounce) jar tikka
masala sauce (try Kroger Private Selection)
1 (15-ounce) can garbanzo beans drained
frac12 small cauliflower stems removed cut into small florets
frac12 roasted chicken meat pulled off the bone
Salt and pepper as desiredGreek yogurt for garnish
Artichoke Leek and Potato Soup with Crispy ProsciuttoMAKE IT This no-cream leek and potato soup will please all palates Serve with a crusty whole-grain baguette and a salad to complete the meal Serves 6
INGREDIENTS3 large leeks2 tablespoons canola oil2 celery stalks1 (14-ounce) water-packed canned
artichoke hearts drained and chopped2 cloves garlic peeled1 teaspoon dried thyme6 large red potatoes washed and cut into
quarters8 cups vegetable brothSalt and pepper to taste 3 ounces prosciutto (optional)
DIRECTIONS1 Fill a large bowl with warm water Slice hairy ends off
the leeks and thinly slice the root stopping at the dark-green tops Place leeks in the warm water let sit for 10 minutes stirring occasionally to loosen any dirt Drain and rinse twice
2 Heat oil over low heat in a large soup pot Add drained leeks and celery sauteacute for 20 minutes until soft Add drained artichokes garlic and thyme Raise heat to medium and sauteacute for 2ndash3 minutes Add potatoes and broth bring to a soft boil and cook until potatoes are soft
3 Remove soup from heat and let sit for 15 minutes to cool Puree soup in batches in a blender or food processor until smooth Return pureed vegetables to the pot season with salt and pepper
4 For optional garnish place prosciutto on a parchment-lined baking sheet Place in a 375deg oven for about 5 minutes until crisp Serve on top of each bowl of soup
BUY IT IMAGINE ORGANIC CREAMY POTATO LEEK SOUPThis potato and leek soup is light and creamy with leeks onions potatoes and roasted garlic A blend of organic spices add an extra touch of flavor
eat MAKE IT BUY IT
26 Winter 2016 Live Naturally
BUY IT PACIFIC VEGETABLE LENTIL amp ROASTED RED PEPPER SOUPA combination of tender lentils fire-roasted peppers ripe tomatoes and black beans make this a hearty delicious soup loaded with fiber and protein
Cashew Butternut Squash Soup with Spiced MarshmallowsMAKE IT Warm baking spices give this otherwise traditional winter soup an added blanket of warmth The marshmallow garnish is optional but itrsquos a fun way to get your kids to eat their vegetables Serves 4ndash6
INGREDIENTS3 tablespoons extra-virgin
olive oil1 onion chopped1 carrot chopped1 celery stalk diced1 large shallot diced1 Honeycrisp apple peeled
cored and choppedfrac14 teaspoon ground cuminfrac14 teaspoon ground ginger1frasl8 teaspoon ground nutmeg1 medium butternut squash
peeled and cubed
frac12 cup raw cashews32 ounces vegetable stockfrac34 cup light canned coconut
milk6 large marshmallows one
per person cut in half to make two flat disks sprinkle each cut side with a light dusting of cayenne or cinnamon (optional)
DIRECTIONS1 Add olive oil to large soup pot on
medium heat Add onion carrot celery shallot and apple Sauteacute until golden brown about 10 minutes
2 Add cumin ginger and nutmeg Sauteacute for 3 minutes
3 Add squash cashews and stock Bring to a low boil and simmer until squash is soft
4 Let soup cool for about 30 minutes (or refrigerate)
5 Transfer soup in batches to a blender Puree each batch until smooth and return to pot Add coconut milk to thin out soup Reheat
6 Place spiced marshmallows in the bottom of each bowl and pour in the soup The heat will melt the marshmallows as they float to the top
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livenaturallymagazinecom 27
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5)
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eat
Salad in Winter JUST BECAUSE THE WEATHER IS COLD IS NO REASON TO LET YOUR SALAD RECIPES HIBERNATE BY KIMBERLY LORD STEWART
HEALTHY KITCHEN
Grilled Mediterranean Caesar with Capers and Sun-Dried Tomatoes Pair this eggless Caesar salad with grilled salmon or steak and yoursquoll have an elegant meal in less than 30 minutes No yolk Serves 4
2 organic whole romaine hearts cut lengthwise
2 pounds salmon or flank steak
4 tablespoons capers16 sun-dried tomatoes (oil-
packed) drained and thinly sliced
sup1frasl₈ red onion thinly sliced 1 lemon cut into quarters
DRESSING1 garlic clove crushed1 tablespoon lemon juicesup1frasl₃ cup plain 2 Greek yogurt1 teaspoon Dijon mustard1 teaspoon Worcestershire
sauce1 tablespoon white wine
vinegar frac12 cup grated Parmesan
cheese divided frac14ndashfrac12 cup extra-virgin olive
oilSalt and pepper to taste
1 Prepare dressing Place garlic lemon juice yogurt mustard Worcestershire sauce and white wine vinegar in a blender or small food processor Process until smooth Add half the cheese and pulse until mixed in Start with frac14 cup olive oil and puree until smooth Add more if necessary to thin out dressing Season with salt and pepper to taste
2 Brush cut lettuce halves and fish or steak on both sides with dressing
3 Grill salmon or steak on an outside grill or in a hot skillet on your stovetop to desired internal temperature During the last 2 minutes of grilling place the lettuce cut side down on the grill or in another skillet grill until lightly browned
4 Place lettuce on a plate grilled side up Garnish with capers sun-dried tomatoes and red onion Serve with the meat or fish Drizzle both with the remaining dressing Serve with extra lemon
Thai Glass Noodle and Edamame SaladThese noodles go by different namesmdashglass vermicelli rice cellophane or rice stick noodles No matter the name rice noodles are a fun way to get kids to eat their vegetables Serves 4
2 cups frozen shelled edamame1 (8-ounce) package glass rice noodles2 cups finely shredded purple cabbage1 tablespoon sesame oil1 cup sugar peas or snow peas sliced1 cup shredded carrots1 red pepper thinly sliced13 cucumber cut in half down the middle
sliced into moons2 green onions thinly sliced frac12 bunch cilantro chopped12 cup roasted peanuts chopped2 cups cooked chicken breast shredded
DRESSING2 tablespoons sweet chili sauce 2 tablespoons rice vinegar1 lime juiced2 tablespoons soy saucefrac12 teaspoon ground ginger 4 tablespoons peanut butterWater Sriracha sauce to taste
1 Bring a large pot of water to a boil Add the edamame and stir When the water returns to a boil add the noodles Remove from the heat and let sit for 6 minutes Add cabbage to noodles and hot water to soften Stir and let sit for 2 minutes Immediately drain in a colander and pat dry with a towel
2 Place in a serving bowl and add sesame oil Toss lightly to coat the noodles and vegetables
3 Add remaining vegetables cilantro peanuts and chicken
4 Whisk dressing ingredients If too thick add a little water to thin it out Season with Sriracha sauce as desired
5 Dress salad and stir gently to coat well
Greens are good but think about adding more color to your plate with red leaf
lettuce red radicchio and shredded purple
cabbage
28 Winter 2016 Live Naturally
Roasted Root Vegetables with Arugula Oven-roasting brings out the sweetness in winter vegetables Any winter vegetables will do so experiment with your favorites Try to cut all of the vegetables the same size so they cook evenly Serves 4
1 parsnip peeled cut lengthwise into quarters and again in 2-inch bars
2 carrots peeled cut like the parsnip 1 sweet potato peeled cut into 2-inch
pieces1 onion peeled cut into eighths 1 bunch small beets (any color) peeled
cut into eighths 2 apples peeled cut into eighths sup1frasl₃ cup extra-virgin olive oil2 teaspoons dried thymeKosher salt and pepper to taste4ndash5 cups arugula 3 ounces strong blue cheese
DRESSINGfrac14 cup apple cider vinegarfrac34 cup extra-virgin olive oil 2 tablespoons maple syrup sup1frasl₈ teaspoon dried mustard (or frac12
teaspoon Dijon mustard) Salt and pepper to taste
1 Preheat oven to 425deg Line a large baking sheet with parchment paper Place vegetables and apples in a single layer on baking sheet Drizzle with oil and season with thyme Stir to coat well Season with salt and pepper
2 Bake for 30ndash40 minutes until vegetables are tender
3 Remove from oven and transfer to a cool baking sheet Refrigerate to bring to room temperature (about 15 minutes)
4 Whisk dressing ingredients together 5 Divide arugula on salad plates Top
with roasted vegetables and blue cheese Spoon dressing over salad and serve
Pink Shrimp and Citrus Medallion SaladAfter one bite of this seaside main-dish salad yoursquoll forget itrsquos winter Serves 4
1 large head butter lettuce washed dried torn into bite-size pieces
2 bunches baby bok choy washed torn into bite-size pieces
4 fresh mint sprigs divided 5 fresh dill stems divided2 naval or blood oranges2 pink grapefruitssup1frasl₃ English cucumber thinly sliced1 ripe avocado pitted peeled cut
into 8 segments1frac12 pounds cooked peeled shrimp
DRESSINGfrac12 cup avocado oil1 lemon juiced1 tablespoon white wine vinegar2 teaspoons agaveSalt and pepper to taste
1 Gently toss lettuce and bok choy in a bowl Set aside
2 Remove mint leaves from the stems Sprinkle half on the salad Chop the rest and set aside Chop the dill leaves put half on the salad Set the rest aside
3 Cut away the peel and white pith from the oranges and grapefruits Cut out the segments set aside Reserve the orange and grapefruit membrane insides
4 Squeeze the juice from what is left of the orange and grapefruit insides into a small bowl Add avocado oil lemon juice vinegar agave and reserved mint and dill Whisk and season with salt and pepper
5 Retoss the salad and place greens on dinner plates Top each with cucumbers avocado citrus segments and shrimp Dress and serve
Remember oil and water donrsquot mix
Lettuce greens need to be dried well so the dressing wonrsquot
slide off
livenaturallymagazinecom 29
B y now yoursquove seen the headlines Cocoa is good for you
Deep within that scrumptious chocolate bar or frothing cup of hot cocoa rest power-ful bioactive compounds called flavanols
(also present in berries tea and wine) linked to everything from preventing heart attacks and dementia to stabilizing blood sugar and boosting sports perfor-mance But before you sink your teeth into another candy bar consider this To get enough cocoa flavanols (600 to 750 mg daily) to prompt such probable health benefits yoursquod have to eat as much as 1000 calories of dark chocolate or many thousands of calories of sugar-and-fat-loaded milk chocolate each day
ldquoThe evidence is very promising that cocoa flavanols could reduce risk of heart disease and other disordersrdquo notes cocoa researcher JoAnn Manson MD chief of the
Division of Preventive Medicine at Brigham and Womenrsquos Hospital in Boston ldquoBut we wouldnrsquot recommend trying to obtain large quantities by simply eating more chocolate The added calorie intake would be too highrdquo
Instead she and other nutrition experts suggest this Try to consume cocoa in as pure a state as possiblemdashas unsweetened cocoa powder cacao nibs or sparing amounts of high-quality dark chocolatemdashand incorporate its earthy savory taste into a variety of meals
ldquoWe are talking about a nutrient-dense phytochemical-rich food that can be eaten in breakfasts desserts and every way in betweenrdquo says registered dietitian Matt Ruscigno coauthor of Superfoods for Life Cacao (Fair Winds 2014) a cookbook that features everything from smoothies to sandwiches quinoa and lasagna ldquoToday in the Western world it has unfortunately become mostly just a candy bar But it has so much more to offerrdquo Ruscigno says
FOR THE LOVE
OF COCOA
HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT OVERDOSING ON SWEETS
BY LISA MARSHALL
30 Winter 2016 Live Naturally
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livenaturallymagazinecom 31
FROM BITTER BEAN TO SINFUL BARAs far back as 3000 BC chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao aka cocoa tree to make a fermented alcoholic drink says Santa Fendashbased chocolate historian Mark Sciscenti By around 2000 BC residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency Mayans and Aztecs dried and roasted the beans mixed them into a paste with cornmeal and spices and crumbled them into water for an ancient often cold chocolate beverage reserved for religious ceremonies medicinal treatments and elite treats ldquoIts consumption was pretty much the exclusive right of the rulers the priests and the warriorsrdquo Sciscenti says
Notably absent was sugar leaving those early cocoa drinks with a bitter taste Only in the late 1500s when cacao beans made their way to Spain did people start adding mild sweeteners By the 1700smdashafter the French and Italians piled on a little more sugarmdashhot chocolate had become a European luxury item lauded for its energy-
boosting and aphrodisiac properties It would take another century until in the mid-1800s inventor Joseph Fry developed the first chocolate bar
Today according to market research firm Mintel the average American eats about 95 pounds of chocolate each yearmdashthe vast majority of it milk chocolate Thatrsquos too bad says Sciscenti because all of that added milk and sugar negates many of the health benefits that come from cocoa
The good news Traditional uses of cocoa have been enjoying a renaissance with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats
ldquoI love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it hasrdquo says registered dietitian and chef Sara Haas ldquoIt makes a great platform for savory recipes and adds interest to dishes (like beef chicken or duck) that are otherwise a little one-noterdquo
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FOR THE LOVE OF COCOA
GLOSSARY COCOA VS CACAOCACAO BEANS The dried fatty seed of the fruit of the Theobroma cacao tree Some vegans and raw foodists eat them raw for snacks but they are very bitter If you are expecting a ldquochocolaterdquo taste yoursquore in for a surprise
CACAO NIBS Cracked shelled cacao beans usually roasted but sometimes available raw Have a bitter taste like cacao beans None of the inherent cocoa butter has been removed so they are high in good fat
CACAO POWDER Not to be confused with cocoa powder cacao powder is made from grinding down the shelled cacao bean Sometimes raw sometimes roasted Unlike cocoa powder in which the cocoa butter has been removed it is high in fat and has a full-bodied texture
COCOA LIQUOR The paste made from ground roasted shelled and fermented cacao beans This is what is referred to as ldquopercent cacaordquo on food packaging
COCOA BUTTER When cocoa liquor is pressed and the cocoa solids are removed slightly more than half of the remaining product is the cacao fat or cocoa butter It is 100 percent fat and is used in foods and cosmetics
COCOA POWDER What is left after the cocoa butter has been removed from the liquor Cocoa powder is one of the most recognized and used forms of cacao
CHOCOLATE Cocoa liquor plus cocoa butter plus sugar The percentage of cocoa liquor in chocolate determines how ldquodarkrdquo it is (Milk chocolate which also includes milk products typically contains around 10ndash12 percent cocoa liquor White chocolate contains about 20 cocoa butter plus sugar and dairy ingredients Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients)
32 Winter 2016 Live Naturally
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HY
AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings
frac12 cup raw cacao powder or nibs
3 cups water1 teaspoon fresh or dried
minced chili pepper or to taste
1 cinnamon stick crushedPinch of salt1 vanilla bean
1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor
2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm
CREDIT SUPERFOODS FOR LIFE
CACAO BY MATT RUSCIGNO RECIPE
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best
200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)
livenaturallymagazinecom 33
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HY
RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
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livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
SHU
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(4
)
Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
bars
DO NOT PRINT THIS SLUG
Fn 798515-BB-CPN
Trim amp Live Size 3625 x 225rdquo
Layout 12315Rev Approved
Products
FontsHelvetica Palma
ColorsCMYK
DISCOVER THE SAVINGS Download the Ralphs app to collect
coupons weekly ads and rewards directly to your Shoppers Card and tie the
savings to your personal shopping list
DOWNLOAD THE APP TODAY
SHU
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40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
de
8110
1001
7077
0000
1231
0014
0100
SYM
BOL
HEI
GH
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8576
NBA
R 0
010
4 B
WA
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010
0000
12 B
uy 4
+ ge
t $1
off
517
077
1001
32
0017
077-
0000
12
Italyrsquos never tasted so good
Briannascomcopy 2015 Del Sol Food Co Inc All rights reserved
OFF11$ any one (1) bottle of
Consumer Coupon void if transferred to any group fi rm or person prior to store redemption Coupon valid for items indicated any other use constitutes fraud may not be combined with any other offer One coupon per purchase of product(s) indicated Retailer This coupon will be redeemed for the face value plus 8cent handling provided terms of this offer have been complied with by the retailer and the consumer Any sales tax must be paid by the consumer Send to Del Sol Food Company Inmar dept 27271 1 Fawcett Dr Del Rio TX 78840 Cash Value 001cent Offer limited to one coupon per purchase of product(s) indicated Unauthorized reproduction prohibited Good only in the USA copy 2016 Del Sol Food Company Inc
EXPIRES041516
MANUFACTURERrsquoSCOUPON
Ingredients1 large homegrown tomato1 large avocado3-4 green onions chopped4 crispy bacon slices crumbled14 cup of sliced black olives14 cup of feta cheese (or cheese of your choice) BRIANNAS Italian Vinaigrette Dressing
Directions1 Slice tomato and arrange on a
plate in the shape of a star2 Slice avocado and place on top of
tomato slices3 Sprinkle onions olives and bacon
on top along with the cheese4 Drizzle desired amount of
BRIANNAS Italian Vinaigrette dressing on salad
5 Chill for 15 minutes - ENJOYServes 2
Italian Star SaladTry ThisTonight
69-0269-2015 Briannas Kroger live naturally-03Bindd 1 12415 605 PM
1 scoop Vega Protein amp Greens Vanilla
frac14 ndash frac12 cup unsweetened almond milk
1 cup frozen strawberries
frac12 frozen banana
2 Tbsp lemon juice
Blend an extra thick smoothie pour into bowl top with granola and fruit Enjoy with a spoon
Strawberry LemonSmoothie Bowl
ON ANY SMALL TUB OF VEGA PROTEIN amp GREENS
SAVE $5To Retailer Vega will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Vega Mandlik amp Rhodes PO Box 490 Dept 1215 Tecate CA 91980
To Consumer Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Coupon valid in-store only Only one coupon may be used on one tub per purchase One time use only Available in Ralphrsquos stores where Vega is sold Offer valid until 043016 ContactInquire within
MANUFACTURERrsquoS COUPON EXPIRES APRIL 30 2016
Eatmdashdonrsquot drinkmdashyour morning smoothie
DigiCodetrade Data FileACCOUNT 87272 MANDLIK RHODES INFORMATION SYSTEMS INCORDERED BY NICK ZAMUDIOPO NUMBER VEG 95554INVOICE NO 1508850( EPS via EMAIL )
Created on 12-1-15 at 151406by
SYMBOLOGY INCMaple Grove Minnesota 55369
763-315-8080
NOTICE This DigiCodetrade file is considered original artwork It must be inspected and approvedby the purchaser Use of this file confirms acceptance Any modification of this file through scalingor distortion is prohibited See back of the Symbology invoice for Limitation of Warranty
Encode 8110308387660009555435001100003160430SYMBOL HEIGHT 08576 NBAR 00104 BWA -0002095554 $5 off 1 any Vega Protein amp Greens tu
083876600-095554
livenaturallymagazinecom 25
AA
RO
N C
OLU
SSI
STY
LE E
RIC
LE
SKO
VA
R
BUY IT AMYrsquoS INDIAN DAL CURRIED LENTIL In Indian cuisine dal means lentils peas or beans In Amyrsquos dal yoursquoll find all three mung dal beans organic black mung lentils green lentils and split yellow peas all in a mild curry base
MAKE IT BUY IT
Souped UpWHEN THE TEMPERATURES DIP THERE IS NOTHING MORE COMFORTING THAN A WARM BOWL OF SOUP WHETHER FROM YOUR OWN KITCHEN OR PREMADE SPOONFUL BY SPOONFUL THESE HEARTY HEALTHY OPTIONS WILL TAKE THE CHILL OFF AND FILL YOUR BELLY TOO BY KIMBERLY LORD STEWART
Chicken Tikka Masala SoupMAKE IT We dare you not to say ldquoMmmmmrdquo after your first bite of this take on an Indian favorite Serve with whole-grain naan or flatbread Serves 6ndash8
DIRECTIONS1 Heat oil over low heat in a large soup pot Add
onions and peppers sauteacute 15ndash20 minutes until soft2 Turn up heat to medium add garam masala
and sauteacute for 2 minutes Add garlic and ginger Stir and sauteacute for 1 minute Add sweet potatoes tomatoes and half of the chicken stock Fill tomato can halfway with water swish to remove tomato clinging to the can and add to the pot
3 Bring to a simmer and cook on low for 30 minutes until sweet potatoes are soft
4 Add tikka masala sauce garbanzos remaining chicken stock cauliflower and roasted chicken Bring back to a simmer and cook for 10 minutes until cauliflower is cooked Season with salt and pepper serve with a dollop of yogurt for each bowl
INGREDIENTS2 tablespoons canola oil 1 onion diced1 red pepper cored and
cubed2 teaspoons garam masala
spice blend2 cloves garlic minced1-inch knob fresh ginger
peeled and minced1 garnet sweet potato
peeled and cubed1 yellow sweet potato
peeled and cubed1 (28-ounce) can crushed
tomatoes32 ounces chicken stock
divided1 (16-ounce) jar tikka
masala sauce (try Kroger Private Selection)
1 (15-ounce) can garbanzo beans drained
frac12 small cauliflower stems removed cut into small florets
frac12 roasted chicken meat pulled off the bone
Salt and pepper as desiredGreek yogurt for garnish
Artichoke Leek and Potato Soup with Crispy ProsciuttoMAKE IT This no-cream leek and potato soup will please all palates Serve with a crusty whole-grain baguette and a salad to complete the meal Serves 6
INGREDIENTS3 large leeks2 tablespoons canola oil2 celery stalks1 (14-ounce) water-packed canned
artichoke hearts drained and chopped2 cloves garlic peeled1 teaspoon dried thyme6 large red potatoes washed and cut into
quarters8 cups vegetable brothSalt and pepper to taste 3 ounces prosciutto (optional)
DIRECTIONS1 Fill a large bowl with warm water Slice hairy ends off
the leeks and thinly slice the root stopping at the dark-green tops Place leeks in the warm water let sit for 10 minutes stirring occasionally to loosen any dirt Drain and rinse twice
2 Heat oil over low heat in a large soup pot Add drained leeks and celery sauteacute for 20 minutes until soft Add drained artichokes garlic and thyme Raise heat to medium and sauteacute for 2ndash3 minutes Add potatoes and broth bring to a soft boil and cook until potatoes are soft
3 Remove soup from heat and let sit for 15 minutes to cool Puree soup in batches in a blender or food processor until smooth Return pureed vegetables to the pot season with salt and pepper
4 For optional garnish place prosciutto on a parchment-lined baking sheet Place in a 375deg oven for about 5 minutes until crisp Serve on top of each bowl of soup
BUY IT IMAGINE ORGANIC CREAMY POTATO LEEK SOUPThis potato and leek soup is light and creamy with leeks onions potatoes and roasted garlic A blend of organic spices add an extra touch of flavor
eat MAKE IT BUY IT
26 Winter 2016 Live Naturally
BUY IT PACIFIC VEGETABLE LENTIL amp ROASTED RED PEPPER SOUPA combination of tender lentils fire-roasted peppers ripe tomatoes and black beans make this a hearty delicious soup loaded with fiber and protein
Cashew Butternut Squash Soup with Spiced MarshmallowsMAKE IT Warm baking spices give this otherwise traditional winter soup an added blanket of warmth The marshmallow garnish is optional but itrsquos a fun way to get your kids to eat their vegetables Serves 4ndash6
INGREDIENTS3 tablespoons extra-virgin
olive oil1 onion chopped1 carrot chopped1 celery stalk diced1 large shallot diced1 Honeycrisp apple peeled
cored and choppedfrac14 teaspoon ground cuminfrac14 teaspoon ground ginger1frasl8 teaspoon ground nutmeg1 medium butternut squash
peeled and cubed
frac12 cup raw cashews32 ounces vegetable stockfrac34 cup light canned coconut
milk6 large marshmallows one
per person cut in half to make two flat disks sprinkle each cut side with a light dusting of cayenne or cinnamon (optional)
DIRECTIONS1 Add olive oil to large soup pot on
medium heat Add onion carrot celery shallot and apple Sauteacute until golden brown about 10 minutes
2 Add cumin ginger and nutmeg Sauteacute for 3 minutes
3 Add squash cashews and stock Bring to a low boil and simmer until squash is soft
4 Let soup cool for about 30 minutes (or refrigerate)
5 Transfer soup in batches to a blender Puree each batch until smooth and return to pot Add coconut milk to thin out soup Reheat
6 Place spiced marshmallows in the bottom of each bowl and pour in the soup The heat will melt the marshmallows as they float to the top
AA
RO
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livenaturallymagazinecom 27
AA
RO
N C
OLU
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5)
ST
YLE
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IC L
ESK
OV
AR
eat
Salad in Winter JUST BECAUSE THE WEATHER IS COLD IS NO REASON TO LET YOUR SALAD RECIPES HIBERNATE BY KIMBERLY LORD STEWART
HEALTHY KITCHEN
Grilled Mediterranean Caesar with Capers and Sun-Dried Tomatoes Pair this eggless Caesar salad with grilled salmon or steak and yoursquoll have an elegant meal in less than 30 minutes No yolk Serves 4
2 organic whole romaine hearts cut lengthwise
2 pounds salmon or flank steak
4 tablespoons capers16 sun-dried tomatoes (oil-
packed) drained and thinly sliced
sup1frasl₈ red onion thinly sliced 1 lemon cut into quarters
DRESSING1 garlic clove crushed1 tablespoon lemon juicesup1frasl₃ cup plain 2 Greek yogurt1 teaspoon Dijon mustard1 teaspoon Worcestershire
sauce1 tablespoon white wine
vinegar frac12 cup grated Parmesan
cheese divided frac14ndashfrac12 cup extra-virgin olive
oilSalt and pepper to taste
1 Prepare dressing Place garlic lemon juice yogurt mustard Worcestershire sauce and white wine vinegar in a blender or small food processor Process until smooth Add half the cheese and pulse until mixed in Start with frac14 cup olive oil and puree until smooth Add more if necessary to thin out dressing Season with salt and pepper to taste
2 Brush cut lettuce halves and fish or steak on both sides with dressing
3 Grill salmon or steak on an outside grill or in a hot skillet on your stovetop to desired internal temperature During the last 2 minutes of grilling place the lettuce cut side down on the grill or in another skillet grill until lightly browned
4 Place lettuce on a plate grilled side up Garnish with capers sun-dried tomatoes and red onion Serve with the meat or fish Drizzle both with the remaining dressing Serve with extra lemon
Thai Glass Noodle and Edamame SaladThese noodles go by different namesmdashglass vermicelli rice cellophane or rice stick noodles No matter the name rice noodles are a fun way to get kids to eat their vegetables Serves 4
2 cups frozen shelled edamame1 (8-ounce) package glass rice noodles2 cups finely shredded purple cabbage1 tablespoon sesame oil1 cup sugar peas or snow peas sliced1 cup shredded carrots1 red pepper thinly sliced13 cucumber cut in half down the middle
sliced into moons2 green onions thinly sliced frac12 bunch cilantro chopped12 cup roasted peanuts chopped2 cups cooked chicken breast shredded
DRESSING2 tablespoons sweet chili sauce 2 tablespoons rice vinegar1 lime juiced2 tablespoons soy saucefrac12 teaspoon ground ginger 4 tablespoons peanut butterWater Sriracha sauce to taste
1 Bring a large pot of water to a boil Add the edamame and stir When the water returns to a boil add the noodles Remove from the heat and let sit for 6 minutes Add cabbage to noodles and hot water to soften Stir and let sit for 2 minutes Immediately drain in a colander and pat dry with a towel
2 Place in a serving bowl and add sesame oil Toss lightly to coat the noodles and vegetables
3 Add remaining vegetables cilantro peanuts and chicken
4 Whisk dressing ingredients If too thick add a little water to thin it out Season with Sriracha sauce as desired
5 Dress salad and stir gently to coat well
Greens are good but think about adding more color to your plate with red leaf
lettuce red radicchio and shredded purple
cabbage
28 Winter 2016 Live Naturally
Roasted Root Vegetables with Arugula Oven-roasting brings out the sweetness in winter vegetables Any winter vegetables will do so experiment with your favorites Try to cut all of the vegetables the same size so they cook evenly Serves 4
1 parsnip peeled cut lengthwise into quarters and again in 2-inch bars
2 carrots peeled cut like the parsnip 1 sweet potato peeled cut into 2-inch
pieces1 onion peeled cut into eighths 1 bunch small beets (any color) peeled
cut into eighths 2 apples peeled cut into eighths sup1frasl₃ cup extra-virgin olive oil2 teaspoons dried thymeKosher salt and pepper to taste4ndash5 cups arugula 3 ounces strong blue cheese
DRESSINGfrac14 cup apple cider vinegarfrac34 cup extra-virgin olive oil 2 tablespoons maple syrup sup1frasl₈ teaspoon dried mustard (or frac12
teaspoon Dijon mustard) Salt and pepper to taste
1 Preheat oven to 425deg Line a large baking sheet with parchment paper Place vegetables and apples in a single layer on baking sheet Drizzle with oil and season with thyme Stir to coat well Season with salt and pepper
2 Bake for 30ndash40 minutes until vegetables are tender
3 Remove from oven and transfer to a cool baking sheet Refrigerate to bring to room temperature (about 15 minutes)
4 Whisk dressing ingredients together 5 Divide arugula on salad plates Top
with roasted vegetables and blue cheese Spoon dressing over salad and serve
Pink Shrimp and Citrus Medallion SaladAfter one bite of this seaside main-dish salad yoursquoll forget itrsquos winter Serves 4
1 large head butter lettuce washed dried torn into bite-size pieces
2 bunches baby bok choy washed torn into bite-size pieces
4 fresh mint sprigs divided 5 fresh dill stems divided2 naval or blood oranges2 pink grapefruitssup1frasl₃ English cucumber thinly sliced1 ripe avocado pitted peeled cut
into 8 segments1frac12 pounds cooked peeled shrimp
DRESSINGfrac12 cup avocado oil1 lemon juiced1 tablespoon white wine vinegar2 teaspoons agaveSalt and pepper to taste
1 Gently toss lettuce and bok choy in a bowl Set aside
2 Remove mint leaves from the stems Sprinkle half on the salad Chop the rest and set aside Chop the dill leaves put half on the salad Set the rest aside
3 Cut away the peel and white pith from the oranges and grapefruits Cut out the segments set aside Reserve the orange and grapefruit membrane insides
4 Squeeze the juice from what is left of the orange and grapefruit insides into a small bowl Add avocado oil lemon juice vinegar agave and reserved mint and dill Whisk and season with salt and pepper
5 Retoss the salad and place greens on dinner plates Top each with cucumbers avocado citrus segments and shrimp Dress and serve
Remember oil and water donrsquot mix
Lettuce greens need to be dried well so the dressing wonrsquot
slide off
livenaturallymagazinecom 29
B y now yoursquove seen the headlines Cocoa is good for you
Deep within that scrumptious chocolate bar or frothing cup of hot cocoa rest power-ful bioactive compounds called flavanols
(also present in berries tea and wine) linked to everything from preventing heart attacks and dementia to stabilizing blood sugar and boosting sports perfor-mance But before you sink your teeth into another candy bar consider this To get enough cocoa flavanols (600 to 750 mg daily) to prompt such probable health benefits yoursquod have to eat as much as 1000 calories of dark chocolate or many thousands of calories of sugar-and-fat-loaded milk chocolate each day
ldquoThe evidence is very promising that cocoa flavanols could reduce risk of heart disease and other disordersrdquo notes cocoa researcher JoAnn Manson MD chief of the
Division of Preventive Medicine at Brigham and Womenrsquos Hospital in Boston ldquoBut we wouldnrsquot recommend trying to obtain large quantities by simply eating more chocolate The added calorie intake would be too highrdquo
Instead she and other nutrition experts suggest this Try to consume cocoa in as pure a state as possiblemdashas unsweetened cocoa powder cacao nibs or sparing amounts of high-quality dark chocolatemdashand incorporate its earthy savory taste into a variety of meals
ldquoWe are talking about a nutrient-dense phytochemical-rich food that can be eaten in breakfasts desserts and every way in betweenrdquo says registered dietitian Matt Ruscigno coauthor of Superfoods for Life Cacao (Fair Winds 2014) a cookbook that features everything from smoothies to sandwiches quinoa and lasagna ldquoToday in the Western world it has unfortunately become mostly just a candy bar But it has so much more to offerrdquo Ruscigno says
FOR THE LOVE
OF COCOA
HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT OVERDOSING ON SWEETS
BY LISA MARSHALL
30 Winter 2016 Live Naturally
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livenaturallymagazinecom 31
FROM BITTER BEAN TO SINFUL BARAs far back as 3000 BC chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao aka cocoa tree to make a fermented alcoholic drink says Santa Fendashbased chocolate historian Mark Sciscenti By around 2000 BC residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency Mayans and Aztecs dried and roasted the beans mixed them into a paste with cornmeal and spices and crumbled them into water for an ancient often cold chocolate beverage reserved for religious ceremonies medicinal treatments and elite treats ldquoIts consumption was pretty much the exclusive right of the rulers the priests and the warriorsrdquo Sciscenti says
Notably absent was sugar leaving those early cocoa drinks with a bitter taste Only in the late 1500s when cacao beans made their way to Spain did people start adding mild sweeteners By the 1700smdashafter the French and Italians piled on a little more sugarmdashhot chocolate had become a European luxury item lauded for its energy-
boosting and aphrodisiac properties It would take another century until in the mid-1800s inventor Joseph Fry developed the first chocolate bar
Today according to market research firm Mintel the average American eats about 95 pounds of chocolate each yearmdashthe vast majority of it milk chocolate Thatrsquos too bad says Sciscenti because all of that added milk and sugar negates many of the health benefits that come from cocoa
The good news Traditional uses of cocoa have been enjoying a renaissance with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats
ldquoI love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it hasrdquo says registered dietitian and chef Sara Haas ldquoIt makes a great platform for savory recipes and adds interest to dishes (like beef chicken or duck) that are otherwise a little one-noterdquo
SHU
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FOR THE LOVE OF COCOA
GLOSSARY COCOA VS CACAOCACAO BEANS The dried fatty seed of the fruit of the Theobroma cacao tree Some vegans and raw foodists eat them raw for snacks but they are very bitter If you are expecting a ldquochocolaterdquo taste yoursquore in for a surprise
CACAO NIBS Cracked shelled cacao beans usually roasted but sometimes available raw Have a bitter taste like cacao beans None of the inherent cocoa butter has been removed so they are high in good fat
CACAO POWDER Not to be confused with cocoa powder cacao powder is made from grinding down the shelled cacao bean Sometimes raw sometimes roasted Unlike cocoa powder in which the cocoa butter has been removed it is high in fat and has a full-bodied texture
COCOA LIQUOR The paste made from ground roasted shelled and fermented cacao beans This is what is referred to as ldquopercent cacaordquo on food packaging
COCOA BUTTER When cocoa liquor is pressed and the cocoa solids are removed slightly more than half of the remaining product is the cacao fat or cocoa butter It is 100 percent fat and is used in foods and cosmetics
COCOA POWDER What is left after the cocoa butter has been removed from the liquor Cocoa powder is one of the most recognized and used forms of cacao
CHOCOLATE Cocoa liquor plus cocoa butter plus sugar The percentage of cocoa liquor in chocolate determines how ldquodarkrdquo it is (Milk chocolate which also includes milk products typically contains around 10ndash12 percent cocoa liquor White chocolate contains about 20 cocoa butter plus sugar and dairy ingredients Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients)
32 Winter 2016 Live Naturally
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AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings
frac12 cup raw cacao powder or nibs
3 cups water1 teaspoon fresh or dried
minced chili pepper or to taste
1 cinnamon stick crushedPinch of salt1 vanilla bean
1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor
2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm
CREDIT SUPERFOODS FOR LIFE
CACAO BY MATT RUSCIGNO RECIPE
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best
200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)
livenaturallymagazinecom 33
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RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
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livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
SHU
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Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
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TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
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40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
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1001
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0100
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8576
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010
4 B
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010
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12 B
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off
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livenaturallymagazinecom 25
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BUY IT AMYrsquoS INDIAN DAL CURRIED LENTIL In Indian cuisine dal means lentils peas or beans In Amyrsquos dal yoursquoll find all three mung dal beans organic black mung lentils green lentils and split yellow peas all in a mild curry base
MAKE IT BUY IT
Souped UpWHEN THE TEMPERATURES DIP THERE IS NOTHING MORE COMFORTING THAN A WARM BOWL OF SOUP WHETHER FROM YOUR OWN KITCHEN OR PREMADE SPOONFUL BY SPOONFUL THESE HEARTY HEALTHY OPTIONS WILL TAKE THE CHILL OFF AND FILL YOUR BELLY TOO BY KIMBERLY LORD STEWART
Chicken Tikka Masala SoupMAKE IT We dare you not to say ldquoMmmmmrdquo after your first bite of this take on an Indian favorite Serve with whole-grain naan or flatbread Serves 6ndash8
DIRECTIONS1 Heat oil over low heat in a large soup pot Add
onions and peppers sauteacute 15ndash20 minutes until soft2 Turn up heat to medium add garam masala
and sauteacute for 2 minutes Add garlic and ginger Stir and sauteacute for 1 minute Add sweet potatoes tomatoes and half of the chicken stock Fill tomato can halfway with water swish to remove tomato clinging to the can and add to the pot
3 Bring to a simmer and cook on low for 30 minutes until sweet potatoes are soft
4 Add tikka masala sauce garbanzos remaining chicken stock cauliflower and roasted chicken Bring back to a simmer and cook for 10 minutes until cauliflower is cooked Season with salt and pepper serve with a dollop of yogurt for each bowl
INGREDIENTS2 tablespoons canola oil 1 onion diced1 red pepper cored and
cubed2 teaspoons garam masala
spice blend2 cloves garlic minced1-inch knob fresh ginger
peeled and minced1 garnet sweet potato
peeled and cubed1 yellow sweet potato
peeled and cubed1 (28-ounce) can crushed
tomatoes32 ounces chicken stock
divided1 (16-ounce) jar tikka
masala sauce (try Kroger Private Selection)
1 (15-ounce) can garbanzo beans drained
frac12 small cauliflower stems removed cut into small florets
frac12 roasted chicken meat pulled off the bone
Salt and pepper as desiredGreek yogurt for garnish
Artichoke Leek and Potato Soup with Crispy ProsciuttoMAKE IT This no-cream leek and potato soup will please all palates Serve with a crusty whole-grain baguette and a salad to complete the meal Serves 6
INGREDIENTS3 large leeks2 tablespoons canola oil2 celery stalks1 (14-ounce) water-packed canned
artichoke hearts drained and chopped2 cloves garlic peeled1 teaspoon dried thyme6 large red potatoes washed and cut into
quarters8 cups vegetable brothSalt and pepper to taste 3 ounces prosciutto (optional)
DIRECTIONS1 Fill a large bowl with warm water Slice hairy ends off
the leeks and thinly slice the root stopping at the dark-green tops Place leeks in the warm water let sit for 10 minutes stirring occasionally to loosen any dirt Drain and rinse twice
2 Heat oil over low heat in a large soup pot Add drained leeks and celery sauteacute for 20 minutes until soft Add drained artichokes garlic and thyme Raise heat to medium and sauteacute for 2ndash3 minutes Add potatoes and broth bring to a soft boil and cook until potatoes are soft
3 Remove soup from heat and let sit for 15 minutes to cool Puree soup in batches in a blender or food processor until smooth Return pureed vegetables to the pot season with salt and pepper
4 For optional garnish place prosciutto on a parchment-lined baking sheet Place in a 375deg oven for about 5 minutes until crisp Serve on top of each bowl of soup
BUY IT IMAGINE ORGANIC CREAMY POTATO LEEK SOUPThis potato and leek soup is light and creamy with leeks onions potatoes and roasted garlic A blend of organic spices add an extra touch of flavor
eat MAKE IT BUY IT
26 Winter 2016 Live Naturally
BUY IT PACIFIC VEGETABLE LENTIL amp ROASTED RED PEPPER SOUPA combination of tender lentils fire-roasted peppers ripe tomatoes and black beans make this a hearty delicious soup loaded with fiber and protein
Cashew Butternut Squash Soup with Spiced MarshmallowsMAKE IT Warm baking spices give this otherwise traditional winter soup an added blanket of warmth The marshmallow garnish is optional but itrsquos a fun way to get your kids to eat their vegetables Serves 4ndash6
INGREDIENTS3 tablespoons extra-virgin
olive oil1 onion chopped1 carrot chopped1 celery stalk diced1 large shallot diced1 Honeycrisp apple peeled
cored and choppedfrac14 teaspoon ground cuminfrac14 teaspoon ground ginger1frasl8 teaspoon ground nutmeg1 medium butternut squash
peeled and cubed
frac12 cup raw cashews32 ounces vegetable stockfrac34 cup light canned coconut
milk6 large marshmallows one
per person cut in half to make two flat disks sprinkle each cut side with a light dusting of cayenne or cinnamon (optional)
DIRECTIONS1 Add olive oil to large soup pot on
medium heat Add onion carrot celery shallot and apple Sauteacute until golden brown about 10 minutes
2 Add cumin ginger and nutmeg Sauteacute for 3 minutes
3 Add squash cashews and stock Bring to a low boil and simmer until squash is soft
4 Let soup cool for about 30 minutes (or refrigerate)
5 Transfer soup in batches to a blender Puree each batch until smooth and return to pot Add coconut milk to thin out soup Reheat
6 Place spiced marshmallows in the bottom of each bowl and pour in the soup The heat will melt the marshmallows as they float to the top
AA
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livenaturallymagazinecom 27
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5)
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eat
Salad in Winter JUST BECAUSE THE WEATHER IS COLD IS NO REASON TO LET YOUR SALAD RECIPES HIBERNATE BY KIMBERLY LORD STEWART
HEALTHY KITCHEN
Grilled Mediterranean Caesar with Capers and Sun-Dried Tomatoes Pair this eggless Caesar salad with grilled salmon or steak and yoursquoll have an elegant meal in less than 30 minutes No yolk Serves 4
2 organic whole romaine hearts cut lengthwise
2 pounds salmon or flank steak
4 tablespoons capers16 sun-dried tomatoes (oil-
packed) drained and thinly sliced
sup1frasl₈ red onion thinly sliced 1 lemon cut into quarters
DRESSING1 garlic clove crushed1 tablespoon lemon juicesup1frasl₃ cup plain 2 Greek yogurt1 teaspoon Dijon mustard1 teaspoon Worcestershire
sauce1 tablespoon white wine
vinegar frac12 cup grated Parmesan
cheese divided frac14ndashfrac12 cup extra-virgin olive
oilSalt and pepper to taste
1 Prepare dressing Place garlic lemon juice yogurt mustard Worcestershire sauce and white wine vinegar in a blender or small food processor Process until smooth Add half the cheese and pulse until mixed in Start with frac14 cup olive oil and puree until smooth Add more if necessary to thin out dressing Season with salt and pepper to taste
2 Brush cut lettuce halves and fish or steak on both sides with dressing
3 Grill salmon or steak on an outside grill or in a hot skillet on your stovetop to desired internal temperature During the last 2 minutes of grilling place the lettuce cut side down on the grill or in another skillet grill until lightly browned
4 Place lettuce on a plate grilled side up Garnish with capers sun-dried tomatoes and red onion Serve with the meat or fish Drizzle both with the remaining dressing Serve with extra lemon
Thai Glass Noodle and Edamame SaladThese noodles go by different namesmdashglass vermicelli rice cellophane or rice stick noodles No matter the name rice noodles are a fun way to get kids to eat their vegetables Serves 4
2 cups frozen shelled edamame1 (8-ounce) package glass rice noodles2 cups finely shredded purple cabbage1 tablespoon sesame oil1 cup sugar peas or snow peas sliced1 cup shredded carrots1 red pepper thinly sliced13 cucumber cut in half down the middle
sliced into moons2 green onions thinly sliced frac12 bunch cilantro chopped12 cup roasted peanuts chopped2 cups cooked chicken breast shredded
DRESSING2 tablespoons sweet chili sauce 2 tablespoons rice vinegar1 lime juiced2 tablespoons soy saucefrac12 teaspoon ground ginger 4 tablespoons peanut butterWater Sriracha sauce to taste
1 Bring a large pot of water to a boil Add the edamame and stir When the water returns to a boil add the noodles Remove from the heat and let sit for 6 minutes Add cabbage to noodles and hot water to soften Stir and let sit for 2 minutes Immediately drain in a colander and pat dry with a towel
2 Place in a serving bowl and add sesame oil Toss lightly to coat the noodles and vegetables
3 Add remaining vegetables cilantro peanuts and chicken
4 Whisk dressing ingredients If too thick add a little water to thin it out Season with Sriracha sauce as desired
5 Dress salad and stir gently to coat well
Greens are good but think about adding more color to your plate with red leaf
lettuce red radicchio and shredded purple
cabbage
28 Winter 2016 Live Naturally
Roasted Root Vegetables with Arugula Oven-roasting brings out the sweetness in winter vegetables Any winter vegetables will do so experiment with your favorites Try to cut all of the vegetables the same size so they cook evenly Serves 4
1 parsnip peeled cut lengthwise into quarters and again in 2-inch bars
2 carrots peeled cut like the parsnip 1 sweet potato peeled cut into 2-inch
pieces1 onion peeled cut into eighths 1 bunch small beets (any color) peeled
cut into eighths 2 apples peeled cut into eighths sup1frasl₃ cup extra-virgin olive oil2 teaspoons dried thymeKosher salt and pepper to taste4ndash5 cups arugula 3 ounces strong blue cheese
DRESSINGfrac14 cup apple cider vinegarfrac34 cup extra-virgin olive oil 2 tablespoons maple syrup sup1frasl₈ teaspoon dried mustard (or frac12
teaspoon Dijon mustard) Salt and pepper to taste
1 Preheat oven to 425deg Line a large baking sheet with parchment paper Place vegetables and apples in a single layer on baking sheet Drizzle with oil and season with thyme Stir to coat well Season with salt and pepper
2 Bake for 30ndash40 minutes until vegetables are tender
3 Remove from oven and transfer to a cool baking sheet Refrigerate to bring to room temperature (about 15 minutes)
4 Whisk dressing ingredients together 5 Divide arugula on salad plates Top
with roasted vegetables and blue cheese Spoon dressing over salad and serve
Pink Shrimp and Citrus Medallion SaladAfter one bite of this seaside main-dish salad yoursquoll forget itrsquos winter Serves 4
1 large head butter lettuce washed dried torn into bite-size pieces
2 bunches baby bok choy washed torn into bite-size pieces
4 fresh mint sprigs divided 5 fresh dill stems divided2 naval or blood oranges2 pink grapefruitssup1frasl₃ English cucumber thinly sliced1 ripe avocado pitted peeled cut
into 8 segments1frac12 pounds cooked peeled shrimp
DRESSINGfrac12 cup avocado oil1 lemon juiced1 tablespoon white wine vinegar2 teaspoons agaveSalt and pepper to taste
1 Gently toss lettuce and bok choy in a bowl Set aside
2 Remove mint leaves from the stems Sprinkle half on the salad Chop the rest and set aside Chop the dill leaves put half on the salad Set the rest aside
3 Cut away the peel and white pith from the oranges and grapefruits Cut out the segments set aside Reserve the orange and grapefruit membrane insides
4 Squeeze the juice from what is left of the orange and grapefruit insides into a small bowl Add avocado oil lemon juice vinegar agave and reserved mint and dill Whisk and season with salt and pepper
5 Retoss the salad and place greens on dinner plates Top each with cucumbers avocado citrus segments and shrimp Dress and serve
Remember oil and water donrsquot mix
Lettuce greens need to be dried well so the dressing wonrsquot
slide off
livenaturallymagazinecom 29
B y now yoursquove seen the headlines Cocoa is good for you
Deep within that scrumptious chocolate bar or frothing cup of hot cocoa rest power-ful bioactive compounds called flavanols
(also present in berries tea and wine) linked to everything from preventing heart attacks and dementia to stabilizing blood sugar and boosting sports perfor-mance But before you sink your teeth into another candy bar consider this To get enough cocoa flavanols (600 to 750 mg daily) to prompt such probable health benefits yoursquod have to eat as much as 1000 calories of dark chocolate or many thousands of calories of sugar-and-fat-loaded milk chocolate each day
ldquoThe evidence is very promising that cocoa flavanols could reduce risk of heart disease and other disordersrdquo notes cocoa researcher JoAnn Manson MD chief of the
Division of Preventive Medicine at Brigham and Womenrsquos Hospital in Boston ldquoBut we wouldnrsquot recommend trying to obtain large quantities by simply eating more chocolate The added calorie intake would be too highrdquo
Instead she and other nutrition experts suggest this Try to consume cocoa in as pure a state as possiblemdashas unsweetened cocoa powder cacao nibs or sparing amounts of high-quality dark chocolatemdashand incorporate its earthy savory taste into a variety of meals
ldquoWe are talking about a nutrient-dense phytochemical-rich food that can be eaten in breakfasts desserts and every way in betweenrdquo says registered dietitian Matt Ruscigno coauthor of Superfoods for Life Cacao (Fair Winds 2014) a cookbook that features everything from smoothies to sandwiches quinoa and lasagna ldquoToday in the Western world it has unfortunately become mostly just a candy bar But it has so much more to offerrdquo Ruscigno says
FOR THE LOVE
OF COCOA
HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT OVERDOSING ON SWEETS
BY LISA MARSHALL
30 Winter 2016 Live Naturally
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livenaturallymagazinecom 31
FROM BITTER BEAN TO SINFUL BARAs far back as 3000 BC chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao aka cocoa tree to make a fermented alcoholic drink says Santa Fendashbased chocolate historian Mark Sciscenti By around 2000 BC residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency Mayans and Aztecs dried and roasted the beans mixed them into a paste with cornmeal and spices and crumbled them into water for an ancient often cold chocolate beverage reserved for religious ceremonies medicinal treatments and elite treats ldquoIts consumption was pretty much the exclusive right of the rulers the priests and the warriorsrdquo Sciscenti says
Notably absent was sugar leaving those early cocoa drinks with a bitter taste Only in the late 1500s when cacao beans made their way to Spain did people start adding mild sweeteners By the 1700smdashafter the French and Italians piled on a little more sugarmdashhot chocolate had become a European luxury item lauded for its energy-
boosting and aphrodisiac properties It would take another century until in the mid-1800s inventor Joseph Fry developed the first chocolate bar
Today according to market research firm Mintel the average American eats about 95 pounds of chocolate each yearmdashthe vast majority of it milk chocolate Thatrsquos too bad says Sciscenti because all of that added milk and sugar negates many of the health benefits that come from cocoa
The good news Traditional uses of cocoa have been enjoying a renaissance with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats
ldquoI love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it hasrdquo says registered dietitian and chef Sara Haas ldquoIt makes a great platform for savory recipes and adds interest to dishes (like beef chicken or duck) that are otherwise a little one-noterdquo
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FOR THE LOVE OF COCOA
GLOSSARY COCOA VS CACAOCACAO BEANS The dried fatty seed of the fruit of the Theobroma cacao tree Some vegans and raw foodists eat them raw for snacks but they are very bitter If you are expecting a ldquochocolaterdquo taste yoursquore in for a surprise
CACAO NIBS Cracked shelled cacao beans usually roasted but sometimes available raw Have a bitter taste like cacao beans None of the inherent cocoa butter has been removed so they are high in good fat
CACAO POWDER Not to be confused with cocoa powder cacao powder is made from grinding down the shelled cacao bean Sometimes raw sometimes roasted Unlike cocoa powder in which the cocoa butter has been removed it is high in fat and has a full-bodied texture
COCOA LIQUOR The paste made from ground roasted shelled and fermented cacao beans This is what is referred to as ldquopercent cacaordquo on food packaging
COCOA BUTTER When cocoa liquor is pressed and the cocoa solids are removed slightly more than half of the remaining product is the cacao fat or cocoa butter It is 100 percent fat and is used in foods and cosmetics
COCOA POWDER What is left after the cocoa butter has been removed from the liquor Cocoa powder is one of the most recognized and used forms of cacao
CHOCOLATE Cocoa liquor plus cocoa butter plus sugar The percentage of cocoa liquor in chocolate determines how ldquodarkrdquo it is (Milk chocolate which also includes milk products typically contains around 10ndash12 percent cocoa liquor White chocolate contains about 20 cocoa butter plus sugar and dairy ingredients Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients)
32 Winter 2016 Live Naturally
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AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings
frac12 cup raw cacao powder or nibs
3 cups water1 teaspoon fresh or dried
minced chili pepper or to taste
1 cinnamon stick crushedPinch of salt1 vanilla bean
1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor
2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm
CREDIT SUPERFOODS FOR LIFE
CACAO BY MATT RUSCIGNO RECIPE
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best
200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)
livenaturallymagazinecom 33
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RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
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livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
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Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
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coupons weekly ads and rewards directly to your Shoppers Card and tie the
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40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
de
8110
1001
7077
0000
1231
0014
0100
SYM
BOL
HEI
GH
T 0
8576
NBA
R 0
010
4 B
WA
-00
010
0000
12 B
uy 4
+ ge
t $1
off
517
077
1001
32
0017
077-
0000
12
Artichoke Leek and Potato Soup with Crispy ProsciuttoMAKE IT This no-cream leek and potato soup will please all palates Serve with a crusty whole-grain baguette and a salad to complete the meal Serves 6
INGREDIENTS3 large leeks2 tablespoons canola oil2 celery stalks1 (14-ounce) water-packed canned
artichoke hearts drained and chopped2 cloves garlic peeled1 teaspoon dried thyme6 large red potatoes washed and cut into
quarters8 cups vegetable brothSalt and pepper to taste 3 ounces prosciutto (optional)
DIRECTIONS1 Fill a large bowl with warm water Slice hairy ends off
the leeks and thinly slice the root stopping at the dark-green tops Place leeks in the warm water let sit for 10 minutes stirring occasionally to loosen any dirt Drain and rinse twice
2 Heat oil over low heat in a large soup pot Add drained leeks and celery sauteacute for 20 minutes until soft Add drained artichokes garlic and thyme Raise heat to medium and sauteacute for 2ndash3 minutes Add potatoes and broth bring to a soft boil and cook until potatoes are soft
3 Remove soup from heat and let sit for 15 minutes to cool Puree soup in batches in a blender or food processor until smooth Return pureed vegetables to the pot season with salt and pepper
4 For optional garnish place prosciutto on a parchment-lined baking sheet Place in a 375deg oven for about 5 minutes until crisp Serve on top of each bowl of soup
BUY IT IMAGINE ORGANIC CREAMY POTATO LEEK SOUPThis potato and leek soup is light and creamy with leeks onions potatoes and roasted garlic A blend of organic spices add an extra touch of flavor
eat MAKE IT BUY IT
26 Winter 2016 Live Naturally
BUY IT PACIFIC VEGETABLE LENTIL amp ROASTED RED PEPPER SOUPA combination of tender lentils fire-roasted peppers ripe tomatoes and black beans make this a hearty delicious soup loaded with fiber and protein
Cashew Butternut Squash Soup with Spiced MarshmallowsMAKE IT Warm baking spices give this otherwise traditional winter soup an added blanket of warmth The marshmallow garnish is optional but itrsquos a fun way to get your kids to eat their vegetables Serves 4ndash6
INGREDIENTS3 tablespoons extra-virgin
olive oil1 onion chopped1 carrot chopped1 celery stalk diced1 large shallot diced1 Honeycrisp apple peeled
cored and choppedfrac14 teaspoon ground cuminfrac14 teaspoon ground ginger1frasl8 teaspoon ground nutmeg1 medium butternut squash
peeled and cubed
frac12 cup raw cashews32 ounces vegetable stockfrac34 cup light canned coconut
milk6 large marshmallows one
per person cut in half to make two flat disks sprinkle each cut side with a light dusting of cayenne or cinnamon (optional)
DIRECTIONS1 Add olive oil to large soup pot on
medium heat Add onion carrot celery shallot and apple Sauteacute until golden brown about 10 minutes
2 Add cumin ginger and nutmeg Sauteacute for 3 minutes
3 Add squash cashews and stock Bring to a low boil and simmer until squash is soft
4 Let soup cool for about 30 minutes (or refrigerate)
5 Transfer soup in batches to a blender Puree each batch until smooth and return to pot Add coconut milk to thin out soup Reheat
6 Place spiced marshmallows in the bottom of each bowl and pour in the soup The heat will melt the marshmallows as they float to the top
AA
RO
N C
OLU
SSI
STY
LE E
RIC
LE
SKO
VA
R
livenaturallymagazinecom 27
AA
RO
N C
OLU
SSI (
5)
ST
YLE
ER
IC L
ESK
OV
AR
eat
Salad in Winter JUST BECAUSE THE WEATHER IS COLD IS NO REASON TO LET YOUR SALAD RECIPES HIBERNATE BY KIMBERLY LORD STEWART
HEALTHY KITCHEN
Grilled Mediterranean Caesar with Capers and Sun-Dried Tomatoes Pair this eggless Caesar salad with grilled salmon or steak and yoursquoll have an elegant meal in less than 30 minutes No yolk Serves 4
2 organic whole romaine hearts cut lengthwise
2 pounds salmon or flank steak
4 tablespoons capers16 sun-dried tomatoes (oil-
packed) drained and thinly sliced
sup1frasl₈ red onion thinly sliced 1 lemon cut into quarters
DRESSING1 garlic clove crushed1 tablespoon lemon juicesup1frasl₃ cup plain 2 Greek yogurt1 teaspoon Dijon mustard1 teaspoon Worcestershire
sauce1 tablespoon white wine
vinegar frac12 cup grated Parmesan
cheese divided frac14ndashfrac12 cup extra-virgin olive
oilSalt and pepper to taste
1 Prepare dressing Place garlic lemon juice yogurt mustard Worcestershire sauce and white wine vinegar in a blender or small food processor Process until smooth Add half the cheese and pulse until mixed in Start with frac14 cup olive oil and puree until smooth Add more if necessary to thin out dressing Season with salt and pepper to taste
2 Brush cut lettuce halves and fish or steak on both sides with dressing
3 Grill salmon or steak on an outside grill or in a hot skillet on your stovetop to desired internal temperature During the last 2 minutes of grilling place the lettuce cut side down on the grill or in another skillet grill until lightly browned
4 Place lettuce on a plate grilled side up Garnish with capers sun-dried tomatoes and red onion Serve with the meat or fish Drizzle both with the remaining dressing Serve with extra lemon
Thai Glass Noodle and Edamame SaladThese noodles go by different namesmdashglass vermicelli rice cellophane or rice stick noodles No matter the name rice noodles are a fun way to get kids to eat their vegetables Serves 4
2 cups frozen shelled edamame1 (8-ounce) package glass rice noodles2 cups finely shredded purple cabbage1 tablespoon sesame oil1 cup sugar peas or snow peas sliced1 cup shredded carrots1 red pepper thinly sliced13 cucumber cut in half down the middle
sliced into moons2 green onions thinly sliced frac12 bunch cilantro chopped12 cup roasted peanuts chopped2 cups cooked chicken breast shredded
DRESSING2 tablespoons sweet chili sauce 2 tablespoons rice vinegar1 lime juiced2 tablespoons soy saucefrac12 teaspoon ground ginger 4 tablespoons peanut butterWater Sriracha sauce to taste
1 Bring a large pot of water to a boil Add the edamame and stir When the water returns to a boil add the noodles Remove from the heat and let sit for 6 minutes Add cabbage to noodles and hot water to soften Stir and let sit for 2 minutes Immediately drain in a colander and pat dry with a towel
2 Place in a serving bowl and add sesame oil Toss lightly to coat the noodles and vegetables
3 Add remaining vegetables cilantro peanuts and chicken
4 Whisk dressing ingredients If too thick add a little water to thin it out Season with Sriracha sauce as desired
5 Dress salad and stir gently to coat well
Greens are good but think about adding more color to your plate with red leaf
lettuce red radicchio and shredded purple
cabbage
28 Winter 2016 Live Naturally
Roasted Root Vegetables with Arugula Oven-roasting brings out the sweetness in winter vegetables Any winter vegetables will do so experiment with your favorites Try to cut all of the vegetables the same size so they cook evenly Serves 4
1 parsnip peeled cut lengthwise into quarters and again in 2-inch bars
2 carrots peeled cut like the parsnip 1 sweet potato peeled cut into 2-inch
pieces1 onion peeled cut into eighths 1 bunch small beets (any color) peeled
cut into eighths 2 apples peeled cut into eighths sup1frasl₃ cup extra-virgin olive oil2 teaspoons dried thymeKosher salt and pepper to taste4ndash5 cups arugula 3 ounces strong blue cheese
DRESSINGfrac14 cup apple cider vinegarfrac34 cup extra-virgin olive oil 2 tablespoons maple syrup sup1frasl₈ teaspoon dried mustard (or frac12
teaspoon Dijon mustard) Salt and pepper to taste
1 Preheat oven to 425deg Line a large baking sheet with parchment paper Place vegetables and apples in a single layer on baking sheet Drizzle with oil and season with thyme Stir to coat well Season with salt and pepper
2 Bake for 30ndash40 minutes until vegetables are tender
3 Remove from oven and transfer to a cool baking sheet Refrigerate to bring to room temperature (about 15 minutes)
4 Whisk dressing ingredients together 5 Divide arugula on salad plates Top
with roasted vegetables and blue cheese Spoon dressing over salad and serve
Pink Shrimp and Citrus Medallion SaladAfter one bite of this seaside main-dish salad yoursquoll forget itrsquos winter Serves 4
1 large head butter lettuce washed dried torn into bite-size pieces
2 bunches baby bok choy washed torn into bite-size pieces
4 fresh mint sprigs divided 5 fresh dill stems divided2 naval or blood oranges2 pink grapefruitssup1frasl₃ English cucumber thinly sliced1 ripe avocado pitted peeled cut
into 8 segments1frac12 pounds cooked peeled shrimp
DRESSINGfrac12 cup avocado oil1 lemon juiced1 tablespoon white wine vinegar2 teaspoons agaveSalt and pepper to taste
1 Gently toss lettuce and bok choy in a bowl Set aside
2 Remove mint leaves from the stems Sprinkle half on the salad Chop the rest and set aside Chop the dill leaves put half on the salad Set the rest aside
3 Cut away the peel and white pith from the oranges and grapefruits Cut out the segments set aside Reserve the orange and grapefruit membrane insides
4 Squeeze the juice from what is left of the orange and grapefruit insides into a small bowl Add avocado oil lemon juice vinegar agave and reserved mint and dill Whisk and season with salt and pepper
5 Retoss the salad and place greens on dinner plates Top each with cucumbers avocado citrus segments and shrimp Dress and serve
Remember oil and water donrsquot mix
Lettuce greens need to be dried well so the dressing wonrsquot
slide off
livenaturallymagazinecom 29
B y now yoursquove seen the headlines Cocoa is good for you
Deep within that scrumptious chocolate bar or frothing cup of hot cocoa rest power-ful bioactive compounds called flavanols
(also present in berries tea and wine) linked to everything from preventing heart attacks and dementia to stabilizing blood sugar and boosting sports perfor-mance But before you sink your teeth into another candy bar consider this To get enough cocoa flavanols (600 to 750 mg daily) to prompt such probable health benefits yoursquod have to eat as much as 1000 calories of dark chocolate or many thousands of calories of sugar-and-fat-loaded milk chocolate each day
ldquoThe evidence is very promising that cocoa flavanols could reduce risk of heart disease and other disordersrdquo notes cocoa researcher JoAnn Manson MD chief of the
Division of Preventive Medicine at Brigham and Womenrsquos Hospital in Boston ldquoBut we wouldnrsquot recommend trying to obtain large quantities by simply eating more chocolate The added calorie intake would be too highrdquo
Instead she and other nutrition experts suggest this Try to consume cocoa in as pure a state as possiblemdashas unsweetened cocoa powder cacao nibs or sparing amounts of high-quality dark chocolatemdashand incorporate its earthy savory taste into a variety of meals
ldquoWe are talking about a nutrient-dense phytochemical-rich food that can be eaten in breakfasts desserts and every way in betweenrdquo says registered dietitian Matt Ruscigno coauthor of Superfoods for Life Cacao (Fair Winds 2014) a cookbook that features everything from smoothies to sandwiches quinoa and lasagna ldquoToday in the Western world it has unfortunately become mostly just a candy bar But it has so much more to offerrdquo Ruscigno says
FOR THE LOVE
OF COCOA
HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT OVERDOSING ON SWEETS
BY LISA MARSHALL
30 Winter 2016 Live Naturally
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livenaturallymagazinecom 31
FROM BITTER BEAN TO SINFUL BARAs far back as 3000 BC chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao aka cocoa tree to make a fermented alcoholic drink says Santa Fendashbased chocolate historian Mark Sciscenti By around 2000 BC residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency Mayans and Aztecs dried and roasted the beans mixed them into a paste with cornmeal and spices and crumbled them into water for an ancient often cold chocolate beverage reserved for religious ceremonies medicinal treatments and elite treats ldquoIts consumption was pretty much the exclusive right of the rulers the priests and the warriorsrdquo Sciscenti says
Notably absent was sugar leaving those early cocoa drinks with a bitter taste Only in the late 1500s when cacao beans made their way to Spain did people start adding mild sweeteners By the 1700smdashafter the French and Italians piled on a little more sugarmdashhot chocolate had become a European luxury item lauded for its energy-
boosting and aphrodisiac properties It would take another century until in the mid-1800s inventor Joseph Fry developed the first chocolate bar
Today according to market research firm Mintel the average American eats about 95 pounds of chocolate each yearmdashthe vast majority of it milk chocolate Thatrsquos too bad says Sciscenti because all of that added milk and sugar negates many of the health benefits that come from cocoa
The good news Traditional uses of cocoa have been enjoying a renaissance with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats
ldquoI love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it hasrdquo says registered dietitian and chef Sara Haas ldquoIt makes a great platform for savory recipes and adds interest to dishes (like beef chicken or duck) that are otherwise a little one-noterdquo
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FOR THE LOVE OF COCOA
GLOSSARY COCOA VS CACAOCACAO BEANS The dried fatty seed of the fruit of the Theobroma cacao tree Some vegans and raw foodists eat them raw for snacks but they are very bitter If you are expecting a ldquochocolaterdquo taste yoursquore in for a surprise
CACAO NIBS Cracked shelled cacao beans usually roasted but sometimes available raw Have a bitter taste like cacao beans None of the inherent cocoa butter has been removed so they are high in good fat
CACAO POWDER Not to be confused with cocoa powder cacao powder is made from grinding down the shelled cacao bean Sometimes raw sometimes roasted Unlike cocoa powder in which the cocoa butter has been removed it is high in fat and has a full-bodied texture
COCOA LIQUOR The paste made from ground roasted shelled and fermented cacao beans This is what is referred to as ldquopercent cacaordquo on food packaging
COCOA BUTTER When cocoa liquor is pressed and the cocoa solids are removed slightly more than half of the remaining product is the cacao fat or cocoa butter It is 100 percent fat and is used in foods and cosmetics
COCOA POWDER What is left after the cocoa butter has been removed from the liquor Cocoa powder is one of the most recognized and used forms of cacao
CHOCOLATE Cocoa liquor plus cocoa butter plus sugar The percentage of cocoa liquor in chocolate determines how ldquodarkrdquo it is (Milk chocolate which also includes milk products typically contains around 10ndash12 percent cocoa liquor White chocolate contains about 20 cocoa butter plus sugar and dairy ingredients Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients)
32 Winter 2016 Live Naturally
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NN
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HY
AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings
frac12 cup raw cacao powder or nibs
3 cups water1 teaspoon fresh or dried
minced chili pepper or to taste
1 cinnamon stick crushedPinch of salt1 vanilla bean
1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor
2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm
CREDIT SUPERFOODS FOR LIFE
CACAO BY MATT RUSCIGNO RECIPE
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best
200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)
livenaturallymagazinecom 33
GLE
NN
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HY
RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
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livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
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Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
bars
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Fn 798515-BB-CPN
Trim amp Live Size 3625 x 225rdquo
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Products
FontsHelvetica Palma
ColorsCMYK
DISCOVER THE SAVINGS Download the Ralphs app to collect
coupons weekly ads and rewards directly to your Shoppers Card and tie the
savings to your personal shopping list
DOWNLOAD THE APP TODAY
SHU
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40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
de
8110
1001
7077
0000
1231
0014
0100
SYM
BOL
HEI
GH
T 0
8576
NBA
R 0
010
4 B
WA
-00
010
0000
12 B
uy 4
+ ge
t $1
off
517
077
1001
32
0017
077-
0000
12
BUY IT PACIFIC VEGETABLE LENTIL amp ROASTED RED PEPPER SOUPA combination of tender lentils fire-roasted peppers ripe tomatoes and black beans make this a hearty delicious soup loaded with fiber and protein
Cashew Butternut Squash Soup with Spiced MarshmallowsMAKE IT Warm baking spices give this otherwise traditional winter soup an added blanket of warmth The marshmallow garnish is optional but itrsquos a fun way to get your kids to eat their vegetables Serves 4ndash6
INGREDIENTS3 tablespoons extra-virgin
olive oil1 onion chopped1 carrot chopped1 celery stalk diced1 large shallot diced1 Honeycrisp apple peeled
cored and choppedfrac14 teaspoon ground cuminfrac14 teaspoon ground ginger1frasl8 teaspoon ground nutmeg1 medium butternut squash
peeled and cubed
frac12 cup raw cashews32 ounces vegetable stockfrac34 cup light canned coconut
milk6 large marshmallows one
per person cut in half to make two flat disks sprinkle each cut side with a light dusting of cayenne or cinnamon (optional)
DIRECTIONS1 Add olive oil to large soup pot on
medium heat Add onion carrot celery shallot and apple Sauteacute until golden brown about 10 minutes
2 Add cumin ginger and nutmeg Sauteacute for 3 minutes
3 Add squash cashews and stock Bring to a low boil and simmer until squash is soft
4 Let soup cool for about 30 minutes (or refrigerate)
5 Transfer soup in batches to a blender Puree each batch until smooth and return to pot Add coconut milk to thin out soup Reheat
6 Place spiced marshmallows in the bottom of each bowl and pour in the soup The heat will melt the marshmallows as they float to the top
AA
RO
N C
OLU
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livenaturallymagazinecom 27
AA
RO
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5)
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ESK
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AR
eat
Salad in Winter JUST BECAUSE THE WEATHER IS COLD IS NO REASON TO LET YOUR SALAD RECIPES HIBERNATE BY KIMBERLY LORD STEWART
HEALTHY KITCHEN
Grilled Mediterranean Caesar with Capers and Sun-Dried Tomatoes Pair this eggless Caesar salad with grilled salmon or steak and yoursquoll have an elegant meal in less than 30 minutes No yolk Serves 4
2 organic whole romaine hearts cut lengthwise
2 pounds salmon or flank steak
4 tablespoons capers16 sun-dried tomatoes (oil-
packed) drained and thinly sliced
sup1frasl₈ red onion thinly sliced 1 lemon cut into quarters
DRESSING1 garlic clove crushed1 tablespoon lemon juicesup1frasl₃ cup plain 2 Greek yogurt1 teaspoon Dijon mustard1 teaspoon Worcestershire
sauce1 tablespoon white wine
vinegar frac12 cup grated Parmesan
cheese divided frac14ndashfrac12 cup extra-virgin olive
oilSalt and pepper to taste
1 Prepare dressing Place garlic lemon juice yogurt mustard Worcestershire sauce and white wine vinegar in a blender or small food processor Process until smooth Add half the cheese and pulse until mixed in Start with frac14 cup olive oil and puree until smooth Add more if necessary to thin out dressing Season with salt and pepper to taste
2 Brush cut lettuce halves and fish or steak on both sides with dressing
3 Grill salmon or steak on an outside grill or in a hot skillet on your stovetop to desired internal temperature During the last 2 minutes of grilling place the lettuce cut side down on the grill or in another skillet grill until lightly browned
4 Place lettuce on a plate grilled side up Garnish with capers sun-dried tomatoes and red onion Serve with the meat or fish Drizzle both with the remaining dressing Serve with extra lemon
Thai Glass Noodle and Edamame SaladThese noodles go by different namesmdashglass vermicelli rice cellophane or rice stick noodles No matter the name rice noodles are a fun way to get kids to eat their vegetables Serves 4
2 cups frozen shelled edamame1 (8-ounce) package glass rice noodles2 cups finely shredded purple cabbage1 tablespoon sesame oil1 cup sugar peas or snow peas sliced1 cup shredded carrots1 red pepper thinly sliced13 cucumber cut in half down the middle
sliced into moons2 green onions thinly sliced frac12 bunch cilantro chopped12 cup roasted peanuts chopped2 cups cooked chicken breast shredded
DRESSING2 tablespoons sweet chili sauce 2 tablespoons rice vinegar1 lime juiced2 tablespoons soy saucefrac12 teaspoon ground ginger 4 tablespoons peanut butterWater Sriracha sauce to taste
1 Bring a large pot of water to a boil Add the edamame and stir When the water returns to a boil add the noodles Remove from the heat and let sit for 6 minutes Add cabbage to noodles and hot water to soften Stir and let sit for 2 minutes Immediately drain in a colander and pat dry with a towel
2 Place in a serving bowl and add sesame oil Toss lightly to coat the noodles and vegetables
3 Add remaining vegetables cilantro peanuts and chicken
4 Whisk dressing ingredients If too thick add a little water to thin it out Season with Sriracha sauce as desired
5 Dress salad and stir gently to coat well
Greens are good but think about adding more color to your plate with red leaf
lettuce red radicchio and shredded purple
cabbage
28 Winter 2016 Live Naturally
Roasted Root Vegetables with Arugula Oven-roasting brings out the sweetness in winter vegetables Any winter vegetables will do so experiment with your favorites Try to cut all of the vegetables the same size so they cook evenly Serves 4
1 parsnip peeled cut lengthwise into quarters and again in 2-inch bars
2 carrots peeled cut like the parsnip 1 sweet potato peeled cut into 2-inch
pieces1 onion peeled cut into eighths 1 bunch small beets (any color) peeled
cut into eighths 2 apples peeled cut into eighths sup1frasl₃ cup extra-virgin olive oil2 teaspoons dried thymeKosher salt and pepper to taste4ndash5 cups arugula 3 ounces strong blue cheese
DRESSINGfrac14 cup apple cider vinegarfrac34 cup extra-virgin olive oil 2 tablespoons maple syrup sup1frasl₈ teaspoon dried mustard (or frac12
teaspoon Dijon mustard) Salt and pepper to taste
1 Preheat oven to 425deg Line a large baking sheet with parchment paper Place vegetables and apples in a single layer on baking sheet Drizzle with oil and season with thyme Stir to coat well Season with salt and pepper
2 Bake for 30ndash40 minutes until vegetables are tender
3 Remove from oven and transfer to a cool baking sheet Refrigerate to bring to room temperature (about 15 minutes)
4 Whisk dressing ingredients together 5 Divide arugula on salad plates Top
with roasted vegetables and blue cheese Spoon dressing over salad and serve
Pink Shrimp and Citrus Medallion SaladAfter one bite of this seaside main-dish salad yoursquoll forget itrsquos winter Serves 4
1 large head butter lettuce washed dried torn into bite-size pieces
2 bunches baby bok choy washed torn into bite-size pieces
4 fresh mint sprigs divided 5 fresh dill stems divided2 naval or blood oranges2 pink grapefruitssup1frasl₃ English cucumber thinly sliced1 ripe avocado pitted peeled cut
into 8 segments1frac12 pounds cooked peeled shrimp
DRESSINGfrac12 cup avocado oil1 lemon juiced1 tablespoon white wine vinegar2 teaspoons agaveSalt and pepper to taste
1 Gently toss lettuce and bok choy in a bowl Set aside
2 Remove mint leaves from the stems Sprinkle half on the salad Chop the rest and set aside Chop the dill leaves put half on the salad Set the rest aside
3 Cut away the peel and white pith from the oranges and grapefruits Cut out the segments set aside Reserve the orange and grapefruit membrane insides
4 Squeeze the juice from what is left of the orange and grapefruit insides into a small bowl Add avocado oil lemon juice vinegar agave and reserved mint and dill Whisk and season with salt and pepper
5 Retoss the salad and place greens on dinner plates Top each with cucumbers avocado citrus segments and shrimp Dress and serve
Remember oil and water donrsquot mix
Lettuce greens need to be dried well so the dressing wonrsquot
slide off
livenaturallymagazinecom 29
B y now yoursquove seen the headlines Cocoa is good for you
Deep within that scrumptious chocolate bar or frothing cup of hot cocoa rest power-ful bioactive compounds called flavanols
(also present in berries tea and wine) linked to everything from preventing heart attacks and dementia to stabilizing blood sugar and boosting sports perfor-mance But before you sink your teeth into another candy bar consider this To get enough cocoa flavanols (600 to 750 mg daily) to prompt such probable health benefits yoursquod have to eat as much as 1000 calories of dark chocolate or many thousands of calories of sugar-and-fat-loaded milk chocolate each day
ldquoThe evidence is very promising that cocoa flavanols could reduce risk of heart disease and other disordersrdquo notes cocoa researcher JoAnn Manson MD chief of the
Division of Preventive Medicine at Brigham and Womenrsquos Hospital in Boston ldquoBut we wouldnrsquot recommend trying to obtain large quantities by simply eating more chocolate The added calorie intake would be too highrdquo
Instead she and other nutrition experts suggest this Try to consume cocoa in as pure a state as possiblemdashas unsweetened cocoa powder cacao nibs or sparing amounts of high-quality dark chocolatemdashand incorporate its earthy savory taste into a variety of meals
ldquoWe are talking about a nutrient-dense phytochemical-rich food that can be eaten in breakfasts desserts and every way in betweenrdquo says registered dietitian Matt Ruscigno coauthor of Superfoods for Life Cacao (Fair Winds 2014) a cookbook that features everything from smoothies to sandwiches quinoa and lasagna ldquoToday in the Western world it has unfortunately become mostly just a candy bar But it has so much more to offerrdquo Ruscigno says
FOR THE LOVE
OF COCOA
HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT OVERDOSING ON SWEETS
BY LISA MARSHALL
30 Winter 2016 Live Naturally
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livenaturallymagazinecom 31
FROM BITTER BEAN TO SINFUL BARAs far back as 3000 BC chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao aka cocoa tree to make a fermented alcoholic drink says Santa Fendashbased chocolate historian Mark Sciscenti By around 2000 BC residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency Mayans and Aztecs dried and roasted the beans mixed them into a paste with cornmeal and spices and crumbled them into water for an ancient often cold chocolate beverage reserved for religious ceremonies medicinal treatments and elite treats ldquoIts consumption was pretty much the exclusive right of the rulers the priests and the warriorsrdquo Sciscenti says
Notably absent was sugar leaving those early cocoa drinks with a bitter taste Only in the late 1500s when cacao beans made their way to Spain did people start adding mild sweeteners By the 1700smdashafter the French and Italians piled on a little more sugarmdashhot chocolate had become a European luxury item lauded for its energy-
boosting and aphrodisiac properties It would take another century until in the mid-1800s inventor Joseph Fry developed the first chocolate bar
Today according to market research firm Mintel the average American eats about 95 pounds of chocolate each yearmdashthe vast majority of it milk chocolate Thatrsquos too bad says Sciscenti because all of that added milk and sugar negates many of the health benefits that come from cocoa
The good news Traditional uses of cocoa have been enjoying a renaissance with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats
ldquoI love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it hasrdquo says registered dietitian and chef Sara Haas ldquoIt makes a great platform for savory recipes and adds interest to dishes (like beef chicken or duck) that are otherwise a little one-noterdquo
SHU
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FOR THE LOVE OF COCOA
GLOSSARY COCOA VS CACAOCACAO BEANS The dried fatty seed of the fruit of the Theobroma cacao tree Some vegans and raw foodists eat them raw for snacks but they are very bitter If you are expecting a ldquochocolaterdquo taste yoursquore in for a surprise
CACAO NIBS Cracked shelled cacao beans usually roasted but sometimes available raw Have a bitter taste like cacao beans None of the inherent cocoa butter has been removed so they are high in good fat
CACAO POWDER Not to be confused with cocoa powder cacao powder is made from grinding down the shelled cacao bean Sometimes raw sometimes roasted Unlike cocoa powder in which the cocoa butter has been removed it is high in fat and has a full-bodied texture
COCOA LIQUOR The paste made from ground roasted shelled and fermented cacao beans This is what is referred to as ldquopercent cacaordquo on food packaging
COCOA BUTTER When cocoa liquor is pressed and the cocoa solids are removed slightly more than half of the remaining product is the cacao fat or cocoa butter It is 100 percent fat and is used in foods and cosmetics
COCOA POWDER What is left after the cocoa butter has been removed from the liquor Cocoa powder is one of the most recognized and used forms of cacao
CHOCOLATE Cocoa liquor plus cocoa butter plus sugar The percentage of cocoa liquor in chocolate determines how ldquodarkrdquo it is (Milk chocolate which also includes milk products typically contains around 10ndash12 percent cocoa liquor White chocolate contains about 20 cocoa butter plus sugar and dairy ingredients Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients)
32 Winter 2016 Live Naturally
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AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings
frac12 cup raw cacao powder or nibs
3 cups water1 teaspoon fresh or dried
minced chili pepper or to taste
1 cinnamon stick crushedPinch of salt1 vanilla bean
1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor
2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm
CREDIT SUPERFOODS FOR LIFE
CACAO BY MATT RUSCIGNO RECIPE
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best
200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)
livenaturallymagazinecom 33
GLE
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RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
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livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
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Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
bars
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Trim amp Live Size 3625 x 225rdquo
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DISCOVER THE SAVINGS Download the Ralphs app to collect
coupons weekly ads and rewards directly to your Shoppers Card and tie the
savings to your personal shopping list
DOWNLOAD THE APP TODAY
SHU
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40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
de
8110
1001
7077
0000
1231
0014
0100
SYM
BOL
HEI
GH
T 0
8576
NBA
R 0
010
4 B
WA
-00
010
0000
12 B
uy 4
+ ge
t $1
off
517
077
1001
32
0017
077-
0000
12
AA
RO
N C
OLU
SSI (
5)
ST
YLE
ER
IC L
ESK
OV
AR
eat
Salad in Winter JUST BECAUSE THE WEATHER IS COLD IS NO REASON TO LET YOUR SALAD RECIPES HIBERNATE BY KIMBERLY LORD STEWART
HEALTHY KITCHEN
Grilled Mediterranean Caesar with Capers and Sun-Dried Tomatoes Pair this eggless Caesar salad with grilled salmon or steak and yoursquoll have an elegant meal in less than 30 minutes No yolk Serves 4
2 organic whole romaine hearts cut lengthwise
2 pounds salmon or flank steak
4 tablespoons capers16 sun-dried tomatoes (oil-
packed) drained and thinly sliced
sup1frasl₈ red onion thinly sliced 1 lemon cut into quarters
DRESSING1 garlic clove crushed1 tablespoon lemon juicesup1frasl₃ cup plain 2 Greek yogurt1 teaspoon Dijon mustard1 teaspoon Worcestershire
sauce1 tablespoon white wine
vinegar frac12 cup grated Parmesan
cheese divided frac14ndashfrac12 cup extra-virgin olive
oilSalt and pepper to taste
1 Prepare dressing Place garlic lemon juice yogurt mustard Worcestershire sauce and white wine vinegar in a blender or small food processor Process until smooth Add half the cheese and pulse until mixed in Start with frac14 cup olive oil and puree until smooth Add more if necessary to thin out dressing Season with salt and pepper to taste
2 Brush cut lettuce halves and fish or steak on both sides with dressing
3 Grill salmon or steak on an outside grill or in a hot skillet on your stovetop to desired internal temperature During the last 2 minutes of grilling place the lettuce cut side down on the grill or in another skillet grill until lightly browned
4 Place lettuce on a plate grilled side up Garnish with capers sun-dried tomatoes and red onion Serve with the meat or fish Drizzle both with the remaining dressing Serve with extra lemon
Thai Glass Noodle and Edamame SaladThese noodles go by different namesmdashglass vermicelli rice cellophane or rice stick noodles No matter the name rice noodles are a fun way to get kids to eat their vegetables Serves 4
2 cups frozen shelled edamame1 (8-ounce) package glass rice noodles2 cups finely shredded purple cabbage1 tablespoon sesame oil1 cup sugar peas or snow peas sliced1 cup shredded carrots1 red pepper thinly sliced13 cucumber cut in half down the middle
sliced into moons2 green onions thinly sliced frac12 bunch cilantro chopped12 cup roasted peanuts chopped2 cups cooked chicken breast shredded
DRESSING2 tablespoons sweet chili sauce 2 tablespoons rice vinegar1 lime juiced2 tablespoons soy saucefrac12 teaspoon ground ginger 4 tablespoons peanut butterWater Sriracha sauce to taste
1 Bring a large pot of water to a boil Add the edamame and stir When the water returns to a boil add the noodles Remove from the heat and let sit for 6 minutes Add cabbage to noodles and hot water to soften Stir and let sit for 2 minutes Immediately drain in a colander and pat dry with a towel
2 Place in a serving bowl and add sesame oil Toss lightly to coat the noodles and vegetables
3 Add remaining vegetables cilantro peanuts and chicken
4 Whisk dressing ingredients If too thick add a little water to thin it out Season with Sriracha sauce as desired
5 Dress salad and stir gently to coat well
Greens are good but think about adding more color to your plate with red leaf
lettuce red radicchio and shredded purple
cabbage
28 Winter 2016 Live Naturally
Roasted Root Vegetables with Arugula Oven-roasting brings out the sweetness in winter vegetables Any winter vegetables will do so experiment with your favorites Try to cut all of the vegetables the same size so they cook evenly Serves 4
1 parsnip peeled cut lengthwise into quarters and again in 2-inch bars
2 carrots peeled cut like the parsnip 1 sweet potato peeled cut into 2-inch
pieces1 onion peeled cut into eighths 1 bunch small beets (any color) peeled
cut into eighths 2 apples peeled cut into eighths sup1frasl₃ cup extra-virgin olive oil2 teaspoons dried thymeKosher salt and pepper to taste4ndash5 cups arugula 3 ounces strong blue cheese
DRESSINGfrac14 cup apple cider vinegarfrac34 cup extra-virgin olive oil 2 tablespoons maple syrup sup1frasl₈ teaspoon dried mustard (or frac12
teaspoon Dijon mustard) Salt and pepper to taste
1 Preheat oven to 425deg Line a large baking sheet with parchment paper Place vegetables and apples in a single layer on baking sheet Drizzle with oil and season with thyme Stir to coat well Season with salt and pepper
2 Bake for 30ndash40 minutes until vegetables are tender
3 Remove from oven and transfer to a cool baking sheet Refrigerate to bring to room temperature (about 15 minutes)
4 Whisk dressing ingredients together 5 Divide arugula on salad plates Top
with roasted vegetables and blue cheese Spoon dressing over salad and serve
Pink Shrimp and Citrus Medallion SaladAfter one bite of this seaside main-dish salad yoursquoll forget itrsquos winter Serves 4
1 large head butter lettuce washed dried torn into bite-size pieces
2 bunches baby bok choy washed torn into bite-size pieces
4 fresh mint sprigs divided 5 fresh dill stems divided2 naval or blood oranges2 pink grapefruitssup1frasl₃ English cucumber thinly sliced1 ripe avocado pitted peeled cut
into 8 segments1frac12 pounds cooked peeled shrimp
DRESSINGfrac12 cup avocado oil1 lemon juiced1 tablespoon white wine vinegar2 teaspoons agaveSalt and pepper to taste
1 Gently toss lettuce and bok choy in a bowl Set aside
2 Remove mint leaves from the stems Sprinkle half on the salad Chop the rest and set aside Chop the dill leaves put half on the salad Set the rest aside
3 Cut away the peel and white pith from the oranges and grapefruits Cut out the segments set aside Reserve the orange and grapefruit membrane insides
4 Squeeze the juice from what is left of the orange and grapefruit insides into a small bowl Add avocado oil lemon juice vinegar agave and reserved mint and dill Whisk and season with salt and pepper
5 Retoss the salad and place greens on dinner plates Top each with cucumbers avocado citrus segments and shrimp Dress and serve
Remember oil and water donrsquot mix
Lettuce greens need to be dried well so the dressing wonrsquot
slide off
livenaturallymagazinecom 29
B y now yoursquove seen the headlines Cocoa is good for you
Deep within that scrumptious chocolate bar or frothing cup of hot cocoa rest power-ful bioactive compounds called flavanols
(also present in berries tea and wine) linked to everything from preventing heart attacks and dementia to stabilizing blood sugar and boosting sports perfor-mance But before you sink your teeth into another candy bar consider this To get enough cocoa flavanols (600 to 750 mg daily) to prompt such probable health benefits yoursquod have to eat as much as 1000 calories of dark chocolate or many thousands of calories of sugar-and-fat-loaded milk chocolate each day
ldquoThe evidence is very promising that cocoa flavanols could reduce risk of heart disease and other disordersrdquo notes cocoa researcher JoAnn Manson MD chief of the
Division of Preventive Medicine at Brigham and Womenrsquos Hospital in Boston ldquoBut we wouldnrsquot recommend trying to obtain large quantities by simply eating more chocolate The added calorie intake would be too highrdquo
Instead she and other nutrition experts suggest this Try to consume cocoa in as pure a state as possiblemdashas unsweetened cocoa powder cacao nibs or sparing amounts of high-quality dark chocolatemdashand incorporate its earthy savory taste into a variety of meals
ldquoWe are talking about a nutrient-dense phytochemical-rich food that can be eaten in breakfasts desserts and every way in betweenrdquo says registered dietitian Matt Ruscigno coauthor of Superfoods for Life Cacao (Fair Winds 2014) a cookbook that features everything from smoothies to sandwiches quinoa and lasagna ldquoToday in the Western world it has unfortunately become mostly just a candy bar But it has so much more to offerrdquo Ruscigno says
FOR THE LOVE
OF COCOA
HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT OVERDOSING ON SWEETS
BY LISA MARSHALL
30 Winter 2016 Live Naturally
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livenaturallymagazinecom 31
FROM BITTER BEAN TO SINFUL BARAs far back as 3000 BC chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao aka cocoa tree to make a fermented alcoholic drink says Santa Fendashbased chocolate historian Mark Sciscenti By around 2000 BC residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency Mayans and Aztecs dried and roasted the beans mixed them into a paste with cornmeal and spices and crumbled them into water for an ancient often cold chocolate beverage reserved for religious ceremonies medicinal treatments and elite treats ldquoIts consumption was pretty much the exclusive right of the rulers the priests and the warriorsrdquo Sciscenti says
Notably absent was sugar leaving those early cocoa drinks with a bitter taste Only in the late 1500s when cacao beans made their way to Spain did people start adding mild sweeteners By the 1700smdashafter the French and Italians piled on a little more sugarmdashhot chocolate had become a European luxury item lauded for its energy-
boosting and aphrodisiac properties It would take another century until in the mid-1800s inventor Joseph Fry developed the first chocolate bar
Today according to market research firm Mintel the average American eats about 95 pounds of chocolate each yearmdashthe vast majority of it milk chocolate Thatrsquos too bad says Sciscenti because all of that added milk and sugar negates many of the health benefits that come from cocoa
The good news Traditional uses of cocoa have been enjoying a renaissance with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats
ldquoI love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it hasrdquo says registered dietitian and chef Sara Haas ldquoIt makes a great platform for savory recipes and adds interest to dishes (like beef chicken or duck) that are otherwise a little one-noterdquo
SHU
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FOR THE LOVE OF COCOA
GLOSSARY COCOA VS CACAOCACAO BEANS The dried fatty seed of the fruit of the Theobroma cacao tree Some vegans and raw foodists eat them raw for snacks but they are very bitter If you are expecting a ldquochocolaterdquo taste yoursquore in for a surprise
CACAO NIBS Cracked shelled cacao beans usually roasted but sometimes available raw Have a bitter taste like cacao beans None of the inherent cocoa butter has been removed so they are high in good fat
CACAO POWDER Not to be confused with cocoa powder cacao powder is made from grinding down the shelled cacao bean Sometimes raw sometimes roasted Unlike cocoa powder in which the cocoa butter has been removed it is high in fat and has a full-bodied texture
COCOA LIQUOR The paste made from ground roasted shelled and fermented cacao beans This is what is referred to as ldquopercent cacaordquo on food packaging
COCOA BUTTER When cocoa liquor is pressed and the cocoa solids are removed slightly more than half of the remaining product is the cacao fat or cocoa butter It is 100 percent fat and is used in foods and cosmetics
COCOA POWDER What is left after the cocoa butter has been removed from the liquor Cocoa powder is one of the most recognized and used forms of cacao
CHOCOLATE Cocoa liquor plus cocoa butter plus sugar The percentage of cocoa liquor in chocolate determines how ldquodarkrdquo it is (Milk chocolate which also includes milk products typically contains around 10ndash12 percent cocoa liquor White chocolate contains about 20 cocoa butter plus sugar and dairy ingredients Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients)
32 Winter 2016 Live Naturally
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AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings
frac12 cup raw cacao powder or nibs
3 cups water1 teaspoon fresh or dried
minced chili pepper or to taste
1 cinnamon stick crushedPinch of salt1 vanilla bean
1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor
2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm
CREDIT SUPERFOODS FOR LIFE
CACAO BY MATT RUSCIGNO RECIPE
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best
200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)
livenaturallymagazinecom 33
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RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
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livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
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Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
bars
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Fn 798515-BB-CPN
Trim amp Live Size 3625 x 225rdquo
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ColorsCMYK
DISCOVER THE SAVINGS Download the Ralphs app to collect
coupons weekly ads and rewards directly to your Shoppers Card and tie the
savings to your personal shopping list
DOWNLOAD THE APP TODAY
SHU
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40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
de
8110
1001
7077
0000
1231
0014
0100
SYM
BOL
HEI
GH
T 0
8576
NBA
R 0
010
4 B
WA
-00
010
0000
12 B
uy 4
+ ge
t $1
off
517
077
1001
32
0017
077-
0000
12
Roasted Root Vegetables with Arugula Oven-roasting brings out the sweetness in winter vegetables Any winter vegetables will do so experiment with your favorites Try to cut all of the vegetables the same size so they cook evenly Serves 4
1 parsnip peeled cut lengthwise into quarters and again in 2-inch bars
2 carrots peeled cut like the parsnip 1 sweet potato peeled cut into 2-inch
pieces1 onion peeled cut into eighths 1 bunch small beets (any color) peeled
cut into eighths 2 apples peeled cut into eighths sup1frasl₃ cup extra-virgin olive oil2 teaspoons dried thymeKosher salt and pepper to taste4ndash5 cups arugula 3 ounces strong blue cheese
DRESSINGfrac14 cup apple cider vinegarfrac34 cup extra-virgin olive oil 2 tablespoons maple syrup sup1frasl₈ teaspoon dried mustard (or frac12
teaspoon Dijon mustard) Salt and pepper to taste
1 Preheat oven to 425deg Line a large baking sheet with parchment paper Place vegetables and apples in a single layer on baking sheet Drizzle with oil and season with thyme Stir to coat well Season with salt and pepper
2 Bake for 30ndash40 minutes until vegetables are tender
3 Remove from oven and transfer to a cool baking sheet Refrigerate to bring to room temperature (about 15 minutes)
4 Whisk dressing ingredients together 5 Divide arugula on salad plates Top
with roasted vegetables and blue cheese Spoon dressing over salad and serve
Pink Shrimp and Citrus Medallion SaladAfter one bite of this seaside main-dish salad yoursquoll forget itrsquos winter Serves 4
1 large head butter lettuce washed dried torn into bite-size pieces
2 bunches baby bok choy washed torn into bite-size pieces
4 fresh mint sprigs divided 5 fresh dill stems divided2 naval or blood oranges2 pink grapefruitssup1frasl₃ English cucumber thinly sliced1 ripe avocado pitted peeled cut
into 8 segments1frac12 pounds cooked peeled shrimp
DRESSINGfrac12 cup avocado oil1 lemon juiced1 tablespoon white wine vinegar2 teaspoons agaveSalt and pepper to taste
1 Gently toss lettuce and bok choy in a bowl Set aside
2 Remove mint leaves from the stems Sprinkle half on the salad Chop the rest and set aside Chop the dill leaves put half on the salad Set the rest aside
3 Cut away the peel and white pith from the oranges and grapefruits Cut out the segments set aside Reserve the orange and grapefruit membrane insides
4 Squeeze the juice from what is left of the orange and grapefruit insides into a small bowl Add avocado oil lemon juice vinegar agave and reserved mint and dill Whisk and season with salt and pepper
5 Retoss the salad and place greens on dinner plates Top each with cucumbers avocado citrus segments and shrimp Dress and serve
Remember oil and water donrsquot mix
Lettuce greens need to be dried well so the dressing wonrsquot
slide off
livenaturallymagazinecom 29
B y now yoursquove seen the headlines Cocoa is good for you
Deep within that scrumptious chocolate bar or frothing cup of hot cocoa rest power-ful bioactive compounds called flavanols
(also present in berries tea and wine) linked to everything from preventing heart attacks and dementia to stabilizing blood sugar and boosting sports perfor-mance But before you sink your teeth into another candy bar consider this To get enough cocoa flavanols (600 to 750 mg daily) to prompt such probable health benefits yoursquod have to eat as much as 1000 calories of dark chocolate or many thousands of calories of sugar-and-fat-loaded milk chocolate each day
ldquoThe evidence is very promising that cocoa flavanols could reduce risk of heart disease and other disordersrdquo notes cocoa researcher JoAnn Manson MD chief of the
Division of Preventive Medicine at Brigham and Womenrsquos Hospital in Boston ldquoBut we wouldnrsquot recommend trying to obtain large quantities by simply eating more chocolate The added calorie intake would be too highrdquo
Instead she and other nutrition experts suggest this Try to consume cocoa in as pure a state as possiblemdashas unsweetened cocoa powder cacao nibs or sparing amounts of high-quality dark chocolatemdashand incorporate its earthy savory taste into a variety of meals
ldquoWe are talking about a nutrient-dense phytochemical-rich food that can be eaten in breakfasts desserts and every way in betweenrdquo says registered dietitian Matt Ruscigno coauthor of Superfoods for Life Cacao (Fair Winds 2014) a cookbook that features everything from smoothies to sandwiches quinoa and lasagna ldquoToday in the Western world it has unfortunately become mostly just a candy bar But it has so much more to offerrdquo Ruscigno says
FOR THE LOVE
OF COCOA
HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT OVERDOSING ON SWEETS
BY LISA MARSHALL
30 Winter 2016 Live Naturally
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livenaturallymagazinecom 31
FROM BITTER BEAN TO SINFUL BARAs far back as 3000 BC chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao aka cocoa tree to make a fermented alcoholic drink says Santa Fendashbased chocolate historian Mark Sciscenti By around 2000 BC residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency Mayans and Aztecs dried and roasted the beans mixed them into a paste with cornmeal and spices and crumbled them into water for an ancient often cold chocolate beverage reserved for religious ceremonies medicinal treatments and elite treats ldquoIts consumption was pretty much the exclusive right of the rulers the priests and the warriorsrdquo Sciscenti says
Notably absent was sugar leaving those early cocoa drinks with a bitter taste Only in the late 1500s when cacao beans made their way to Spain did people start adding mild sweeteners By the 1700smdashafter the French and Italians piled on a little more sugarmdashhot chocolate had become a European luxury item lauded for its energy-
boosting and aphrodisiac properties It would take another century until in the mid-1800s inventor Joseph Fry developed the first chocolate bar
Today according to market research firm Mintel the average American eats about 95 pounds of chocolate each yearmdashthe vast majority of it milk chocolate Thatrsquos too bad says Sciscenti because all of that added milk and sugar negates many of the health benefits that come from cocoa
The good news Traditional uses of cocoa have been enjoying a renaissance with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats
ldquoI love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it hasrdquo says registered dietitian and chef Sara Haas ldquoIt makes a great platform for savory recipes and adds interest to dishes (like beef chicken or duck) that are otherwise a little one-noterdquo
SHU
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FOR THE LOVE OF COCOA
GLOSSARY COCOA VS CACAOCACAO BEANS The dried fatty seed of the fruit of the Theobroma cacao tree Some vegans and raw foodists eat them raw for snacks but they are very bitter If you are expecting a ldquochocolaterdquo taste yoursquore in for a surprise
CACAO NIBS Cracked shelled cacao beans usually roasted but sometimes available raw Have a bitter taste like cacao beans None of the inherent cocoa butter has been removed so they are high in good fat
CACAO POWDER Not to be confused with cocoa powder cacao powder is made from grinding down the shelled cacao bean Sometimes raw sometimes roasted Unlike cocoa powder in which the cocoa butter has been removed it is high in fat and has a full-bodied texture
COCOA LIQUOR The paste made from ground roasted shelled and fermented cacao beans This is what is referred to as ldquopercent cacaordquo on food packaging
COCOA BUTTER When cocoa liquor is pressed and the cocoa solids are removed slightly more than half of the remaining product is the cacao fat or cocoa butter It is 100 percent fat and is used in foods and cosmetics
COCOA POWDER What is left after the cocoa butter has been removed from the liquor Cocoa powder is one of the most recognized and used forms of cacao
CHOCOLATE Cocoa liquor plus cocoa butter plus sugar The percentage of cocoa liquor in chocolate determines how ldquodarkrdquo it is (Milk chocolate which also includes milk products typically contains around 10ndash12 percent cocoa liquor White chocolate contains about 20 cocoa butter plus sugar and dairy ingredients Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients)
32 Winter 2016 Live Naturally
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AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings
frac12 cup raw cacao powder or nibs
3 cups water1 teaspoon fresh or dried
minced chili pepper or to taste
1 cinnamon stick crushedPinch of salt1 vanilla bean
1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor
2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm
CREDIT SUPERFOODS FOR LIFE
CACAO BY MATT RUSCIGNO RECIPE
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best
200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)
livenaturallymagazinecom 33
GLE
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RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
SHU
TT
ER
STO
CK
(LE
FT)
GLE
NN
SC
OT
T P
HO
TO
GR
AP
HY
livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
SHU
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STO
CK
(4
)
Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
bars
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Fn 798515-BB-CPN
Trim amp Live Size 3625 x 225rdquo
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ColorsCMYK
DISCOVER THE SAVINGS Download the Ralphs app to collect
coupons weekly ads and rewards directly to your Shoppers Card and tie the
savings to your personal shopping list
DOWNLOAD THE APP TODAY
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TT
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40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
de
8110
1001
7077
0000
1231
0014
0100
SYM
BOL
HEI
GH
T 0
8576
NBA
R 0
010
4 B
WA
-00
010
0000
12 B
uy 4
+ ge
t $1
off
517
077
1001
32
0017
077-
0000
12
B y now yoursquove seen the headlines Cocoa is good for you
Deep within that scrumptious chocolate bar or frothing cup of hot cocoa rest power-ful bioactive compounds called flavanols
(also present in berries tea and wine) linked to everything from preventing heart attacks and dementia to stabilizing blood sugar and boosting sports perfor-mance But before you sink your teeth into another candy bar consider this To get enough cocoa flavanols (600 to 750 mg daily) to prompt such probable health benefits yoursquod have to eat as much as 1000 calories of dark chocolate or many thousands of calories of sugar-and-fat-loaded milk chocolate each day
ldquoThe evidence is very promising that cocoa flavanols could reduce risk of heart disease and other disordersrdquo notes cocoa researcher JoAnn Manson MD chief of the
Division of Preventive Medicine at Brigham and Womenrsquos Hospital in Boston ldquoBut we wouldnrsquot recommend trying to obtain large quantities by simply eating more chocolate The added calorie intake would be too highrdquo
Instead she and other nutrition experts suggest this Try to consume cocoa in as pure a state as possiblemdashas unsweetened cocoa powder cacao nibs or sparing amounts of high-quality dark chocolatemdashand incorporate its earthy savory taste into a variety of meals
ldquoWe are talking about a nutrient-dense phytochemical-rich food that can be eaten in breakfasts desserts and every way in betweenrdquo says registered dietitian Matt Ruscigno coauthor of Superfoods for Life Cacao (Fair Winds 2014) a cookbook that features everything from smoothies to sandwiches quinoa and lasagna ldquoToday in the Western world it has unfortunately become mostly just a candy bar But it has so much more to offerrdquo Ruscigno says
FOR THE LOVE
OF COCOA
HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT OVERDOSING ON SWEETS
BY LISA MARSHALL
30 Winter 2016 Live Naturally
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livenaturallymagazinecom 31
FROM BITTER BEAN TO SINFUL BARAs far back as 3000 BC chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao aka cocoa tree to make a fermented alcoholic drink says Santa Fendashbased chocolate historian Mark Sciscenti By around 2000 BC residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency Mayans and Aztecs dried and roasted the beans mixed them into a paste with cornmeal and spices and crumbled them into water for an ancient often cold chocolate beverage reserved for religious ceremonies medicinal treatments and elite treats ldquoIts consumption was pretty much the exclusive right of the rulers the priests and the warriorsrdquo Sciscenti says
Notably absent was sugar leaving those early cocoa drinks with a bitter taste Only in the late 1500s when cacao beans made their way to Spain did people start adding mild sweeteners By the 1700smdashafter the French and Italians piled on a little more sugarmdashhot chocolate had become a European luxury item lauded for its energy-
boosting and aphrodisiac properties It would take another century until in the mid-1800s inventor Joseph Fry developed the first chocolate bar
Today according to market research firm Mintel the average American eats about 95 pounds of chocolate each yearmdashthe vast majority of it milk chocolate Thatrsquos too bad says Sciscenti because all of that added milk and sugar negates many of the health benefits that come from cocoa
The good news Traditional uses of cocoa have been enjoying a renaissance with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats
ldquoI love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it hasrdquo says registered dietitian and chef Sara Haas ldquoIt makes a great platform for savory recipes and adds interest to dishes (like beef chicken or duck) that are otherwise a little one-noterdquo
SHU
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FOR THE LOVE OF COCOA
GLOSSARY COCOA VS CACAOCACAO BEANS The dried fatty seed of the fruit of the Theobroma cacao tree Some vegans and raw foodists eat them raw for snacks but they are very bitter If you are expecting a ldquochocolaterdquo taste yoursquore in for a surprise
CACAO NIBS Cracked shelled cacao beans usually roasted but sometimes available raw Have a bitter taste like cacao beans None of the inherent cocoa butter has been removed so they are high in good fat
CACAO POWDER Not to be confused with cocoa powder cacao powder is made from grinding down the shelled cacao bean Sometimes raw sometimes roasted Unlike cocoa powder in which the cocoa butter has been removed it is high in fat and has a full-bodied texture
COCOA LIQUOR The paste made from ground roasted shelled and fermented cacao beans This is what is referred to as ldquopercent cacaordquo on food packaging
COCOA BUTTER When cocoa liquor is pressed and the cocoa solids are removed slightly more than half of the remaining product is the cacao fat or cocoa butter It is 100 percent fat and is used in foods and cosmetics
COCOA POWDER What is left after the cocoa butter has been removed from the liquor Cocoa powder is one of the most recognized and used forms of cacao
CHOCOLATE Cocoa liquor plus cocoa butter plus sugar The percentage of cocoa liquor in chocolate determines how ldquodarkrdquo it is (Milk chocolate which also includes milk products typically contains around 10ndash12 percent cocoa liquor White chocolate contains about 20 cocoa butter plus sugar and dairy ingredients Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients)
32 Winter 2016 Live Naturally
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AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings
frac12 cup raw cacao powder or nibs
3 cups water1 teaspoon fresh or dried
minced chili pepper or to taste
1 cinnamon stick crushedPinch of salt1 vanilla bean
1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor
2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm
CREDIT SUPERFOODS FOR LIFE
CACAO BY MATT RUSCIGNO RECIPE
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best
200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)
livenaturallymagazinecom 33
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HY
RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
SHU
TT
ER
STO
CK
(LE
FT)
GLE
NN
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TO
GR
AP
HY
livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
SHU
TT
ER
STO
CK
(4
)
Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
bars
DO NOT PRINT THIS SLUG
Fn 798515-BB-CPN
Trim amp Live Size 3625 x 225rdquo
Layout 12315Rev Approved
Products
FontsHelvetica Palma
ColorsCMYK
DISCOVER THE SAVINGS Download the Ralphs app to collect
coupons weekly ads and rewards directly to your Shoppers Card and tie the
savings to your personal shopping list
DOWNLOAD THE APP TODAY
SHU
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ER
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40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
de
8110
1001
7077
0000
1231
0014
0100
SYM
BOL
HEI
GH
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8576
NBA
R 0
010
4 B
WA
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010
0000
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uy 4
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t $1
off
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077
1001
32
0017
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0000
12
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livenaturallymagazinecom 31
FROM BITTER BEAN TO SINFUL BARAs far back as 3000 BC chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao aka cocoa tree to make a fermented alcoholic drink says Santa Fendashbased chocolate historian Mark Sciscenti By around 2000 BC residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency Mayans and Aztecs dried and roasted the beans mixed them into a paste with cornmeal and spices and crumbled them into water for an ancient often cold chocolate beverage reserved for religious ceremonies medicinal treatments and elite treats ldquoIts consumption was pretty much the exclusive right of the rulers the priests and the warriorsrdquo Sciscenti says
Notably absent was sugar leaving those early cocoa drinks with a bitter taste Only in the late 1500s when cacao beans made their way to Spain did people start adding mild sweeteners By the 1700smdashafter the French and Italians piled on a little more sugarmdashhot chocolate had become a European luxury item lauded for its energy-
boosting and aphrodisiac properties It would take another century until in the mid-1800s inventor Joseph Fry developed the first chocolate bar
Today according to market research firm Mintel the average American eats about 95 pounds of chocolate each yearmdashthe vast majority of it milk chocolate Thatrsquos too bad says Sciscenti because all of that added milk and sugar negates many of the health benefits that come from cocoa
The good news Traditional uses of cocoa have been enjoying a renaissance with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats
ldquoI love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it hasrdquo says registered dietitian and chef Sara Haas ldquoIt makes a great platform for savory recipes and adds interest to dishes (like beef chicken or duck) that are otherwise a little one-noterdquo
SHU
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CK
FOR THE LOVE OF COCOA
GLOSSARY COCOA VS CACAOCACAO BEANS The dried fatty seed of the fruit of the Theobroma cacao tree Some vegans and raw foodists eat them raw for snacks but they are very bitter If you are expecting a ldquochocolaterdquo taste yoursquore in for a surprise
CACAO NIBS Cracked shelled cacao beans usually roasted but sometimes available raw Have a bitter taste like cacao beans None of the inherent cocoa butter has been removed so they are high in good fat
CACAO POWDER Not to be confused with cocoa powder cacao powder is made from grinding down the shelled cacao bean Sometimes raw sometimes roasted Unlike cocoa powder in which the cocoa butter has been removed it is high in fat and has a full-bodied texture
COCOA LIQUOR The paste made from ground roasted shelled and fermented cacao beans This is what is referred to as ldquopercent cacaordquo on food packaging
COCOA BUTTER When cocoa liquor is pressed and the cocoa solids are removed slightly more than half of the remaining product is the cacao fat or cocoa butter It is 100 percent fat and is used in foods and cosmetics
COCOA POWDER What is left after the cocoa butter has been removed from the liquor Cocoa powder is one of the most recognized and used forms of cacao
CHOCOLATE Cocoa liquor plus cocoa butter plus sugar The percentage of cocoa liquor in chocolate determines how ldquodarkrdquo it is (Milk chocolate which also includes milk products typically contains around 10ndash12 percent cocoa liquor White chocolate contains about 20 cocoa butter plus sugar and dairy ingredients Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients)
32 Winter 2016 Live Naturally
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HY
AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings
frac12 cup raw cacao powder or nibs
3 cups water1 teaspoon fresh or dried
minced chili pepper or to taste
1 cinnamon stick crushedPinch of salt1 vanilla bean
1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor
2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm
CREDIT SUPERFOODS FOR LIFE
CACAO BY MATT RUSCIGNO RECIPE
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best
200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)
livenaturallymagazinecom 33
GLE
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OT
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TO
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AP
HY
RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
SHU
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(LE
FT)
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AP
HY
livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
SHU
TT
ER
STO
CK
(4
)
Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
bars
DO NOT PRINT THIS SLUG
Fn 798515-BB-CPN
Trim amp Live Size 3625 x 225rdquo
Layout 12315Rev Approved
Products
FontsHelvetica Palma
ColorsCMYK
DISCOVER THE SAVINGS Download the Ralphs app to collect
coupons weekly ads and rewards directly to your Shoppers Card and tie the
savings to your personal shopping list
DOWNLOAD THE APP TODAY
SHU
TT
ER
STO
CK
40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
de
8110
1001
7077
0000
1231
0014
0100
SYM
BOL
HEI
GH
T 0
8576
NBA
R 0
010
4 B
WA
-00
010
0000
12 B
uy 4
+ ge
t $1
off
517
077
1001
32
0017
077-
0000
12
FROM BITTER BEAN TO SINFUL BARAs far back as 3000 BC chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao aka cocoa tree to make a fermented alcoholic drink says Santa Fendashbased chocolate historian Mark Sciscenti By around 2000 BC residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency Mayans and Aztecs dried and roasted the beans mixed them into a paste with cornmeal and spices and crumbled them into water for an ancient often cold chocolate beverage reserved for religious ceremonies medicinal treatments and elite treats ldquoIts consumption was pretty much the exclusive right of the rulers the priests and the warriorsrdquo Sciscenti says
Notably absent was sugar leaving those early cocoa drinks with a bitter taste Only in the late 1500s when cacao beans made their way to Spain did people start adding mild sweeteners By the 1700smdashafter the French and Italians piled on a little more sugarmdashhot chocolate had become a European luxury item lauded for its energy-
boosting and aphrodisiac properties It would take another century until in the mid-1800s inventor Joseph Fry developed the first chocolate bar
Today according to market research firm Mintel the average American eats about 95 pounds of chocolate each yearmdashthe vast majority of it milk chocolate Thatrsquos too bad says Sciscenti because all of that added milk and sugar negates many of the health benefits that come from cocoa
The good news Traditional uses of cocoa have been enjoying a renaissance with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats
ldquoI love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it hasrdquo says registered dietitian and chef Sara Haas ldquoIt makes a great platform for savory recipes and adds interest to dishes (like beef chicken or duck) that are otherwise a little one-noterdquo
SHU
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FOR THE LOVE OF COCOA
GLOSSARY COCOA VS CACAOCACAO BEANS The dried fatty seed of the fruit of the Theobroma cacao tree Some vegans and raw foodists eat them raw for snacks but they are very bitter If you are expecting a ldquochocolaterdquo taste yoursquore in for a surprise
CACAO NIBS Cracked shelled cacao beans usually roasted but sometimes available raw Have a bitter taste like cacao beans None of the inherent cocoa butter has been removed so they are high in good fat
CACAO POWDER Not to be confused with cocoa powder cacao powder is made from grinding down the shelled cacao bean Sometimes raw sometimes roasted Unlike cocoa powder in which the cocoa butter has been removed it is high in fat and has a full-bodied texture
COCOA LIQUOR The paste made from ground roasted shelled and fermented cacao beans This is what is referred to as ldquopercent cacaordquo on food packaging
COCOA BUTTER When cocoa liquor is pressed and the cocoa solids are removed slightly more than half of the remaining product is the cacao fat or cocoa butter It is 100 percent fat and is used in foods and cosmetics
COCOA POWDER What is left after the cocoa butter has been removed from the liquor Cocoa powder is one of the most recognized and used forms of cacao
CHOCOLATE Cocoa liquor plus cocoa butter plus sugar The percentage of cocoa liquor in chocolate determines how ldquodarkrdquo it is (Milk chocolate which also includes milk products typically contains around 10ndash12 percent cocoa liquor White chocolate contains about 20 cocoa butter plus sugar and dairy ingredients Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients)
32 Winter 2016 Live Naturally
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HY
AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings
frac12 cup raw cacao powder or nibs
3 cups water1 teaspoon fresh or dried
minced chili pepper or to taste
1 cinnamon stick crushedPinch of salt1 vanilla bean
1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor
2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm
CREDIT SUPERFOODS FOR LIFE
CACAO BY MATT RUSCIGNO RECIPE
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best
200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)
livenaturallymagazinecom 33
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HY
RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
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livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
SHU
TT
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STO
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(4
)
Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
bars
DO NOT PRINT THIS SLUG
Fn 798515-BB-CPN
Trim amp Live Size 3625 x 225rdquo
Layout 12315Rev Approved
Products
FontsHelvetica Palma
ColorsCMYK
DISCOVER THE SAVINGS Download the Ralphs app to collect
coupons weekly ads and rewards directly to your Shoppers Card and tie the
savings to your personal shopping list
DOWNLOAD THE APP TODAY
SHU
TT
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STO
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40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
de
8110
1001
7077
0000
1231
0014
0100
SYM
BOL
HEI
GH
T 0
8576
NBA
R 0
010
4 B
WA
-00
010
0000
12 B
uy 4
+ ge
t $1
off
517
077
1001
32
0017
077-
0000
12
GLE
NN
SC
OT
T P
HO
TO
GR
AP
HY
AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings
frac12 cup raw cacao powder or nibs
3 cups water1 teaspoon fresh or dried
minced chili pepper or to taste
1 cinnamon stick crushedPinch of salt1 vanilla bean
1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor
2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm
CREDIT SUPERFOODS FOR LIFE
CACAO BY MATT RUSCIGNO RECIPE
BY JOSHUA PLOEG
HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best
200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)
livenaturallymagazinecom 33
GLE
NN
SC
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T P
HO
TO
GR
AP
HY
RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
SHU
TT
ER
STO
CK
(LE
FT)
GLE
NN
SC
OT
T P
HO
TO
GR
AP
HY
livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
SHU
TT
ER
STO
CK
(4
)
Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
bars
DO NOT PRINT THIS SLUG
Fn 798515-BB-CPN
Trim amp Live Size 3625 x 225rdquo
Layout 12315Rev Approved
Products
FontsHelvetica Palma
ColorsCMYK
DISCOVER THE SAVINGS Download the Ralphs app to collect
coupons weekly ads and rewards directly to your Shoppers Card and tie the
savings to your personal shopping list
DOWNLOAD THE APP TODAY
SHU
TT
ER
STO
CK
40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
de
8110
1001
7077
0000
1231
0014
0100
SYM
BOL
HEI
GH
T 0
8576
NBA
R 0
010
4 B
WA
-00
010
0000
12 B
uy 4
+ ge
t $1
off
517
077
1001
32
0017
077-
0000
12
GLE
NN
SC
OT
T P
HO
TO
GR
AP
HY
RICH CHOCOLATY VEGETABLE TARTS
Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings
1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or
to taste1 teaspoon tamari or to
tastefrac14 cup minced fresh chives1 batch Do-It-Yourself
Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder
2 cups sliced artichoke hearts
Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they
are small)1 cup sliced tomatoes or
12 thin slices drained to remove excess water
3ndash4 ounces chopped bittersweet or unsweetened chocolate
1 tablespoon olive oil
1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin
2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside
3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil
4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking
FOR THE LOVE OF COCOA
DO-IT-YOURSELF COCOA PIECRUST
Yield 2 crusts
2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water
Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling
CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO
RECIPE BY JOSHUA PLOEG
34 Winter 2016 Live Naturally
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
SHU
TT
ER
STO
CK
(LE
FT)
GLE
NN
SC
OT
T P
HO
TO
GR
AP
HY
livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
SHU
TT
ER
STO
CK
(4
)
Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
bars
DO NOT PRINT THIS SLUG
Fn 798515-BB-CPN
Trim amp Live Size 3625 x 225rdquo
Layout 12315Rev Approved
Products
FontsHelvetica Palma
ColorsCMYK
DISCOVER THE SAVINGS Download the Ralphs app to collect
coupons weekly ads and rewards directly to your Shoppers Card and tie the
savings to your personal shopping list
DOWNLOAD THE APP TODAY
SHU
TT
ER
STO
CK
40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
de
8110
1001
7077
0000
1231
0014
0100
SYM
BOL
HEI
GH
T 0
8576
NBA
R 0
010
4 B
WA
-00
010
0000
12 B
uy 4
+ ge
t $1
off
517
077
1001
32
0017
077-
0000
12
Summer 2014 Optimum Wellness 35
A NEW WEAPON AGAINST HEART DISEASE
One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes
More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says
One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood
flow to a region of the brain associated with age-related memory loss and performed better on memory tests
Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward
Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures
Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo
BABY CARROTS WITH LEMON AND CHOCOLATE
This is an easy way to spruce up boring old baby carrots 4 servings
2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch
thick 2 teaspoons minced fresh
oregano frac14 cup vegetable broth 2 ounces bittersweet
chocolate chopped 1 tablespoon tomato paste
Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm
CREDIT SUPERFOODS FOR LIFE CACAO BY
MATT RUSCIGNO RECIPE BY JOSHUA PLOEG
5 WAYS TO COCOA UP YOUR DAY
1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean
2 Add some powder to your milk before adding it to your coffee
3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit
4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish
5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork
SOURCES REGISTERED
DIETITIANS SARA HAAS AND
MATT RUSCIGNO
SHU
TT
ER
STO
CK
(LE
FT)
GLE
NN
SC
OT
T P
HO
TO
GR
AP
HY
livenaturallymagazinecom 35
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
SHU
TT
ER
STO
CK
(4
)
Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
bars
DO NOT PRINT THIS SLUG
Fn 798515-BB-CPN
Trim amp Live Size 3625 x 225rdquo
Layout 12315Rev Approved
Products
FontsHelvetica Palma
ColorsCMYK
DISCOVER THE SAVINGS Download the Ralphs app to collect
coupons weekly ads and rewards directly to your Shoppers Card and tie the
savings to your personal shopping list
DOWNLOAD THE APP TODAY
SHU
TT
ER
STO
CK
40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
de
8110
1001
7077
0000
1231
0014
0100
SYM
BOL
HEI
GH
T 0
8576
NBA
R 0
010
4 B
WA
-00
010
0000
12 B
uy 4
+ ge
t $1
off
517
077
1001
32
0017
077-
0000
12
Nothing beats feeling Alivereg
Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more
Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving
OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
SHU
TT
ER
STO
CK
(4
)
Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
bars
DO NOT PRINT THIS SLUG
Fn 798515-BB-CPN
Trim amp Live Size 3625 x 225rdquo
Layout 12315Rev Approved
Products
FontsHelvetica Palma
ColorsCMYK
DISCOVER THE SAVINGS Download the Ralphs app to collect
coupons weekly ads and rewards directly to your Shoppers Card and tie the
savings to your personal shopping list
DOWNLOAD THE APP TODAY
SHU
TT
ER
STO
CK
40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
de
8110
1001
7077
0000
1231
0014
0100
SYM
BOL
HEI
GH
T 0
8576
NBA
R 0
010
4 B
WA
-00
010
0000
12 B
uy 4
+ ge
t $1
off
517
077
1001
32
0017
077-
0000
12
boostSH
UT
TE
RST
OC
K
ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI
WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety
USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically
THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men
HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed
livenaturallymagazinecom 37
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
SHU
TT
ER
STO
CK
(4
)
Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
bars
DO NOT PRINT THIS SLUG
Fn 798515-BB-CPN
Trim amp Live Size 3625 x 225rdquo
Layout 12315Rev Approved
Products
FontsHelvetica Palma
ColorsCMYK
DISCOVER THE SAVINGS Download the Ralphs app to collect
coupons weekly ads and rewards directly to your Shoppers Card and tie the
savings to your personal shopping list
DOWNLOAD THE APP TODAY
SHU
TT
ER
STO
CK
40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
de
8110
1001
7077
0000
1231
0014
0100
SYM
BOL
HEI
GH
T 0
8576
NBA
R 0
010
4 B
WA
-00
010
0000
12 B
uy 4
+ ge
t $1
off
517
077
1001
32
0017
077-
0000
12
OMEGA-3 FATTY ACIDS
Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician
ASPIRIN
If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily
PSYLLIUM FIBER
Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results
boost SUPPLEMENTAL HEALTH CARE
SHU
TT
ER
STO
CK
(4
)
Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM
ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say
Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too
38 Winter 2016 Live Naturally
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
bars
DO NOT PRINT THIS SLUG
Fn 798515-BB-CPN
Trim amp Live Size 3625 x 225rdquo
Layout 12315Rev Approved
Products
FontsHelvetica Palma
ColorsCMYK
DISCOVER THE SAVINGS Download the Ralphs app to collect
coupons weekly ads and rewards directly to your Shoppers Card and tie the
savings to your personal shopping list
DOWNLOAD THE APP TODAY
SHU
TT
ER
STO
CK
40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
de
8110
1001
7077
0000
1231
0014
0100
SYM
BOL
HEI
GH
T 0
8576
NBA
R 0
010
4 B
WA
-00
010
0000
12 B
uy 4
+ ge
t $1
off
517
077
1001
32
0017
077-
0000
12
COENZYME Q10
Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician
GROUND FLAXSEED
In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals
VITAMIN D
Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa
Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi Eric Leskovar Sean Parsons George Retseck
ADVERTISING SALES Deborah Juris Sue Sheerin
PUBLISHED BY
wwwhungryeyemediacom8008520857
RA
LP
HS
TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM
MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016
SAVE $100on any three single
Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases
Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016
bars
DO NOT PRINT THIS SLUG
Fn 798515-BB-CPN
Trim amp Live Size 3625 x 225rdquo
Layout 12315Rev Approved
Products
FontsHelvetica Palma
ColorsCMYK
DISCOVER THE SAVINGS Download the Ralphs app to collect
coupons weekly ads and rewards directly to your Shoppers Card and tie the
savings to your personal shopping list
DOWNLOAD THE APP TODAY
SHU
TT
ER
STO
CK
40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
de
8110
1001
7077
0000
1231
0014
0100
SYM
BOL
HEI
GH
T 0
8576
NBA
R 0
010
4 B
WA
-00
010
0000
12 B
uy 4
+ ge
t $1
off
517
077
1001
32
0017
077-
0000
12
SHU
TT
ER
STO
CK
40 Winter 2016 Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans
Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions
Fudgy Black Bean BrowniesMakes 16 brownies
1 (15-ounce) can black beans drained and rinsed
3 large eggs 3 tablespoons applesauce (or
canola oil) frac34 cup sugar (try natural or
nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract
optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate
chips divided
1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside
2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated
3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips
4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares
NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein
Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
de
8110
1001
7077
0000
1231
0014
0100
SYM
BOL
HEI
GH
T 0
8576
NBA
R 0
010
4 B
WA
-00
010
0000
12 B
uy 4
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t $1
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517
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GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures
W organic whole milk
X high in protein calcium amp vitamin D
X gluten-free GMO-free 99 lactose-free
W contains half the sugars of mostkids juices amp yogurts
Cop
yrig
ht copy
Life
way
Foo
ds I
nc 2
015
ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack
WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR
$100 OFF4 SINGLE PROBUGS POUCHES
CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved
MANUFACTURERrsquoS COUPON EXPIRATION DATE 43016
Enco
de
8110
1001
7077
0000
1231
0014
0100
SYM
BOL
HEI
GH
T 0
8576
NBA
R 0
010
4 B
WA
-00
010
0000
12 B
uy 4
+ ge
t $1
off
517
077
1001
32
0017
077-
0000
12
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