Live Naturally Michigan Spring 2016

Compliments of

SPRING 2016

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

Cool as aCAULIFLOWER

MORNING GLORYDelicious breakfasts to start your day

GESUNDHEIT!Natural supplements for allergies

FOOD AS MEDICINEYour kitchen is a pharmacy in disguise

BREAD WINNERS: HEALTHY OPTIONS ANY WAY YOU SLICE IT. page 11

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Great

Cauliflower

Recipes Inside

pg. 18

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

ENJOYOUR DELICIOUSLY NUTTY

ALMONDMILKS!

livenaturallymagazine.com 1

from the editor

Waste Not

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

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

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

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

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

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

Speaking of meal planning, we have an array of recipes in this issue for you to cook up. Think cauliflower is boring? Our recipe developers have morphed it into a delectable curry sauce over root vegetables, a pizza crust with savory toppings and even “tater” tots! Check out the mouthwatering photos and recipes on pages 18–20. We’ll also make sure you’re fueled for the day with a selection of healthy breakfasts that break the cold cereal mold (page 22–23), and keep you well with recipes in our feature “The Healing Power of Food” (pages 24–28).

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

Rebecca Heaton, [email protected]

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

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

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

2 Spring 2016 / Live Naturally

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AVAILABILITY OF PRODUCTS FEATURED IN THIS ISSUE MAY VARY BY STORE LOCATION.

contents

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volume 04, issue 02: spring 2016

departments

begin

5 WAYS YOU CAN REDUCE FOOD WASTE PLUS: New dietary guidelines and ways to use up kitchen food scraps.

kitchen HEALTHY BREADS PLUS: Natural sodas, vinegar 101 and how to make your own infused vinegars.

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

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

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

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

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

MANUFACTURER’S COUPON

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FOLLOW US

Share Great Recipes and Stories with Your Friends

EXPERIENCE LIVE NATURALLY ONLINE

VISIT OUR UPDATED WEBSITE, WHERE YOU’LL FIND:

Recipes

+

Cooking Tips

Nutrition News

Food Trends

Women’s Health

Supplements Advice

… and so much more!

READ US ON MOBILE

Pull us up on your smartphone or iPad

Check out recipes and take us grocery shopping


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begin

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

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

on wasted food

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

21% of waste in landfills is

food waste

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

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

One of EPA’s programs concerns sustainable

management of food. Tell us about that.

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

What are the biggest impacts of food waste?

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

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

What can individuals do to help prevent food waste?

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

For more on sustainable management of food,

visit epa.gov/foodrecovery.


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SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS

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

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

INFUSE. Use peels, leaves

or herbs to make loose-

leaf tea, flavored olive oils

or vinegars, infused water

and liquors. Always wash

thoroughly before using. For

tea, dry peels in a single layer

on a cookie sheet in a warm

room for three to six days;

stir daily until

peels are

brittle. Try:

citrus peels,

strawberry

leaves, any

herbs

BLEND. Smoothies make

an ideal home for nearly

any leaves you’d like to use.

Not a fan of full-on green

smoothies? Toss just a few

leaves into a berry smoothie

for a nutrient boost that

doesn’t affect the flavor.

Or use greens for pesto:

Combine them with basil,

garlic, olive oil, pine nuts or

walnuts, grated Parmesan,

and salt and pepper. For

tough or bitter stalks (like

chard), simmer in salty water

until tender and then puree

with tahini, lemon juice,

olive oil and garlic to make

hummus. Try: beet and

radish greens, carrot tops,

cauliflower and broccoli

leaves; veggie stems and

stalks if you have a powerful

blender

COMBINE. Greens, stalks

and herbs work well in

salads—if you know how

to incorporate them. The

key: Balance bold and bitter

flavors, such as beet and

carrot greens, with sweet

or mild lettuces. Chop

stalks or tougher leaves into

tiny pieces. Try: beet and

radish greens, carrot tops,


leaves

ADD. Slip nearly any green

or stalk into soups and

stocks; the cooking will

tenderize and remove

bitterness. Also, finely

chopped carrot greens

can sub in for parsley in

nearly any recipe. Try: beet,

radish and carrot greens;


stems; asparagus ends

BAKE. Kale chips are all the

rage, but you can make

a chip out of nearly any

greens. Also, when roasting

broccoli, cauliflower and

other veggies, brush olive oil

on the leaves, sprinkle with

salt and add them toward

the end of the cooking time.

Try: any greens

Turn to

page 13

for tips on

infusing

vinegar.

specific foods or food groups. It advocates kick-starting dietary improvements with small swaps: whole fruit versus juice, whole grains versus refined grains and so on. Here we highlight a few of the suggestions to keep in mind next time you shop.

MORE VEGGIES FOR ALL. Data show that only 15 percent of us are eating adequate amounts. Devise ways to add veggies to every meal and snack you eat, and shop accordingly.

LESS PROTEIN FOR MEN. Most men and teenage boys are exceeding recommended protein levels, and not from healthy sources. Ease up on stocking your fridge with processed meats.

EGGS ARE OK. The guidelines stopped short of allowing a cholesterol free-for-all but did acknowledge eggs as a healthy source of protein and other nutrients.

Read the guidelines for yourself at health.gov/dietaryguidelines/2015.

For a government document, they’re surprisingly understandable.

Trend WatchFOOD NEWS THAT’S GOOD TO KNOW.

Shop for Your HealthHOW THE NEW U.S. DIETARY GUIDELINES SHOULD ALTER YOUR NEXT TRIP TO THE GROCERY STORE.

EVERY FIVE YEARS, the feds publish a new roundup of nutrition recommendations called the U.S. Dietary Guidelines. The latest edition urges Americans to focus on overall healthy eating patterns rather than eliminating or overemphasizing

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kitchenCOMPARE

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

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

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

Bonus points

for:

GLUTEN-FREESOY-FREEV VEGAN OG ORGANICNUT FREEDAIRY-FREE

Our pick:

Why we like it:

What it’s best for:

OG OG

LOW-SODIUM LOW-SUGAR

OG V

Food for Life Ezekiel 4:9 Sprouted 100% Whole Grain

There’s no flour in this thin-sliced bread—instead it uses freshly sprouted whole grains (all organic), which make for a grainier texture. In addition, the sprouted grains contain 18 amino acids, including all nine essential ones. Bonus: In case you’re counting, there are 0 grams of sugars.

toast with jam or honey, thin-slice sandwiches

Sprouted grains

Rudi’s Multigrain

In 2015 Rudi’s revamped this bread’s recipe, giving it a softer, chewier texture—more reminiscent of gluten-full breads—as well as more fiber (15 percent of your daily needs per slice). It’s also more flavorful than most GF loaves.

toast, any sandwich

Gluten-free

Brownberry Natural Wheat

Made from company founder Catherine Clark’s original recipe, this bread delivers a low-sugar (2 grams), low-calorie (90) option made from natural ingredients, such as the first one on the list: cracked wheat. Its smooth texture makes it a good choice for, well, just about any instance that calls for bread.

any sandwich

Cracked wheat

A lot of whole-grain breads taste like cardboard. Not Dave’s. Its texture is a pleasant blend of soft and crunchy, and every slice packs a lot of good nutrients, such as 5 grams each of fiber and protein, plus 22 grams of whole grains per slice–almost half of your RDA of whole grains!

sandwiches, toast

Dave’s Killer Bread 21 Whole Grains and Seeds

Whole-grain

Eureka! Grainiac

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

savory sandwiches, toast

Organic

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FLAVORSkitchen

APPLE CIDER VINEGARMade from pressed, fermented apple juice, apple cider vinegar adds a tart and subtly fruity flavor to your cooking. It is also known to have medicinal properties, including soothing a sore throat and eliminating stomach trouble.Good for: salad dressings, homemade condiments such as barbecue sauce, as a finish to soups

RICE VINEGARMost commonly produced in China and Japan from rice wine that’s allowed to ferment, rice vinegar has a lighter, sweeter taste than wine vinegars. It is widely used in a variety of Asian dishes.Good for: Asian salad dressings and stir-fries; dash over fruits and vegetables to liven up flavor

BASIC VINAIGRETTE

Yield: 1 cup

¼ cup wine vinegar (red or white)

2 tablespoons Dijon mustardSalt and freshly ground

pepper, to taste¾ cup oil (olive, canola or

safflower)

Whisk together vinegar, mustard, salt and pepper until salt is dissolved. Add the oil by droplets, whisking until emulsified. If emulsion breaks, rewhisk before using. For more flavor, add fresh or dried herbs or minced fresh garlic.

COURTESY OF THE VINEGAR INSTITUTE

All About VinegarFROM VINAIGRETTES AND MARINADES TO SOUPS AND SAUCES, VINEGAR IS A VERSATILE INGREDIENT. HERE’S WHAT YOU NEED TO KNOW ABOUT SOME OF THE MOST COMMON COOKING VINEGARS AND HOW BEST TO USE THEM.BY REBECCA HEATON

RED WINE VINEGARMade from red wine that is allowed to ferment until it turns sour, this vinegar is a go-to for vinaigrettes. Its sharp taste also provides a punch of flavor; add a few teaspoons to a pot of soup at the very end of cooking for some extra zip. Good for: vinaigrettes, salad dressings, meat marinades, pickling, soups

WHITE WINE VINEGARThis milder vinegar is made by fermenting a blend of white wines. It can be used interchangeably with red wine vinegar in recipes (when you desire a more subtle flavor)—or use a splash in place of heavy cream or butter to balance flavors without adding fat. Good for: rich sauces and vinaigrettes; brings out the sweetness of fruits like melon and berries; adds a flavorful twist to fresh salsa

BALSAMIC VINEGARTraditionally made in Italy from grape “must”—whole, pressed grapes, complete with juice, skin, seeds and stems—balsamic vinegar is cooked to a reduction, fermented and aged in wood barrels. This dark-brown vinegar has a balance of sweet and tangy flavors, making it a nice finishing touch for many dishes. Good for: salad dressings and marinades; as a condiment for drizzling on savory recipes, meats, and fruits like strawberries and melons

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TIP: Infused vinegars

make great gifts!

DO IT YOURSELF

S O F T B A K E D G R A N O L A

GLUTEN

FREE

NEW

CashewBUTTER

Fair �adeCHOCOLATE

PEPITA

SEEDS

CACAO +CASHEW BUTTER

CINNAMON+SUNFLOWER BUTTER

These new Bear Naked® granolas are simply crafted with a

delicious blend of nut and seed butters, gluten-free oats,

and other tasty ingredients. Big, delicious chunks of nature

with flavors to go wild for, and consciously crafted.

®, ™, © 2016 Bear Naked, Inc. Bear Naked is a registered trademark of Bear Naked, Inc. All Rights Reserved.

Simple Ingredients. Irresistible Taste.

®, ™, © 2016 Bear Naked, Inc. Bear Naked is a registered trademark of Bear Naked, Inc. All Rights Reserved., ™, © 2016 Bear Naked, Inc. Bear Naked is a registered trademark of Bear Naked, Inc. All Rights Reserved.

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Do It Yourself: Infused VinegarWHAT DO YOU GET WHEN YOU COMBINE VINEGAR WITH A FEW INGREDIENTS? INFUSED VINEGAR RECIPES THAT ADD FLAIR TO SALADS, SOUPS AND SAUCES. JUST FOLLOW THESE EASY STEPS.

1

Select glass canning jars or bottles with lids. Clean and sterilize everything with hot water.

2

Choose your ingredients and add to jars or bottles.Try fresh herbs, chile peppers or raspberries. White wine vinegar works best because it is clear and has a milder flavor, so you can see and better taste your infused ingredients.

3

Heat 3–4 cups of vinegar (depending on how many jars/bottles you have to fill) in a pot to warm, not boiling. Pour warm vinegar over infusion ingredients, and screw on lids.

4

Store jars/bottles in a cool, dark place for three to four weeks.

5

Strain vinegar through a cheesecloth into another container; repeat as needed until all sediment is removed.

6

Compost the infusion ingredients, or place a small amount in the jar for presentation. It’s best to use infused vinegar within five months.


SNACKS

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

kitchen

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

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

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

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

WHAT IS STEVIA?

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

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

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

SIP, PAIR & MIX WITH DRY SPARKLING!

VANILLA BEAN

S M O O T H | E A R T H Y | A R O M A T I C

CUCUMBER

C R I S P | F R E S H | C L E A N

RAINIER CHERRY

L U S C I O U S | R I P E | S M O O T H

www.drysparkling.com | @DRY_Sparkling

www.drysparkling.com | @DRY_Sparkling

TM

*Flavors may vary by store

BLOOD ORANGE

T A N G Y | B R I G H T | F R U I T Y

DRY crafts sparkling beverages worthy of gourmet food pairing and premium mixology. Crisp and refreshing, DRY is an invitation to the party we call life. Cheers!

NON-GMOPURE CANE SUGAR

CRISP FLAVORS4 INGREDIENTS

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

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

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

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

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

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

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Cauliflower Is for C

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

Cauliflower Is for C

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

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

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

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

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

COLORFUL CAULIFLOWER

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

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eat DISH IT UP


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

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

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

Recipe by Ryan Elledge

“Cheesy” Cauliflower Tater Tots


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

Root Vegetables with Cauliflower Curry Sauce Over Spiralized Zucchini

Cauliflower Dinner Roll


eat MAKE IT, BUY IT

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

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

1 medium head cauliflower, cut into small florets, divided

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

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

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

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

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

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

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

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

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

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

“Cheesy” Cauliflower Tater Tots By Mirasol Gomez

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

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

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

breadcrumbs)1 egg

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

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

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

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

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

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

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

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

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

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

CRUST1 medium head cauliflower, cut into small

florets1 tablespoon olive oil, plus more for oiling

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

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

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

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

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

3. Combine chia seeds with ¼ cup of water.

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

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

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

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

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

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

Cauliflower Dinner Roll By Lizzie Smith

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

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

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

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

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

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

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

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

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

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eat HEALTHY KITCHEN


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

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

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

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

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

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

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

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

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

4 cups water1 cup steel-cut oats

¼ teaspoon salt

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

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

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

overnight. 3. By morning, the oats will have

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

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

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

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


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

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

Serves 2, can be doubled or tripled

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

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

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

Water4 eggsSalt and pepper to taste

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

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

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

2 cups (¾ pound) peeled, shredded russet potatoes

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

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

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

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

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

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

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



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

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

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

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

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

BY LISA MARSHALL

THE HEALING

POWER OF FOOD


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

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

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

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

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

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

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

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

THE HEALING POWER OF FOOD

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

1. Cruciferous

vegetables. Broccoli,

cauliflower, Brussels

sprouts and mustard

greens contain

compounds called isothiocyanates, which help

the liver detoxify carcinogens and keep cancer

cells from proliferating, research shows. They

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

metabolize harmful hormones that can drive

breast, uterine and cervical cancer. One 2012

study found that breast-cancer patients who ate

the most cruciferous vegetables were 62 percent

less likely to die and 35 percent less likely to see

their cancer recur than those who ate the least.

[Discover some delicious cauliflower recipes on

pages 18-20.]

2. Turmeric (curcumin

powder). This yellowish

powdered spice from the

shrub Curcuma longa is

consumed in huge amounts

in India, where cancer rates also happen to

be a fraction of rates in the United States. Few

human studies exist, but mice given curcumin

are less likely to develop tumors when exposed

to carcinogens. When combined with black

pepper, curcumin is absorbed exponentially

better.

3. Flaxseed. Flaxseed

is loaded with lignans,

believed to blunt

estrogen’s cancer-

fueling effects on

cells. One 2013 study

followed 147 prostate cancer patients who

added flaxseeds to their diets. Men with the

highest levels of flaxseeds had the least tumor

proliferation. Stick with freshly ground flaxseed

versus flaxseed oil. Flaxseeds are a whole food

and therefore contain a host of other nutrients

that are not present in its extracted oil.

4. Cooked tomatoes. Tomatoes

are rich in lycopene, a potent

antioxidant. Cooking them in

fat, such as olive oil, releases

the lycopene and boosts

absorption. Some studies show

men who eat at least two

tomato-sauce-based meals per

week have a lower risk of prostate cancer.


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

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

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

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

OAT AND GARBANZO BEAN FLOUR PANCAKES

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

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

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

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

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

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

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

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

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

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

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


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

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

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

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

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

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

FENNEL AND ORANGE SALAD

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

SALAD2 large oranges (blood

oranges, if possible; navel are OK)

1 head of young fennel, preferably with green tops

1 red onion, sliced thinDry-cured Sicilian black

olives

DRESSINGJuice of 1 orange, freshly

squeezed Pinch of sea salt1 tablespoon olive oil

(optional)

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

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

3. Add slices of red onion and olives.

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

ADAPTED FROM RECIPE BY CAROL

D’ANCA IN REAL FOOD FOR

HEALTHY PEOPLE (FOOD NOT

MEDS, 2015), FOODNOTMEDS.COM


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

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

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

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

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


boost

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

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

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

TIP: Don’t start taking five

different supplements on

the same day, says Jonathan

Psenka. Go one by one and

monitor how you feel. You

will see a positive difference—

in as soon as one day, in

some cases. Now that’s

nothing to sneeze at!

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

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

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

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

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S-9594 717-A1 VMS Family Ad

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

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

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

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

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

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

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

Vegan Meringue Cookies Makes 12 cookies

Liquid from 1 (15-ounce) can of chickpeas

½ teaspoon cream of tartar

½ teaspoon vanilla extract

¾ cup organic coconut palm sugar, milled into powder

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

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

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

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

5. Bake for 1 hour, 10 minutes.

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

Three tablespoons of aquafaba stand in for one egg

white.

For 75 years,we’ve had your back.

And your heart

joints

muscles

immune system...

bones

digestive tract

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

immune system...

has been Nourishing Life Through Nature and Science™

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

New look. Same great products.

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

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W/ CHANGESNO CHANGES DATE

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Schiff Nutrition2002 South 5070 WestSLC Utah 84104 USA

(801) 975-5000

2002 South 5070 WestSLC Utah 84104 USA

(801) 975-5000

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Black

Red

Blue

Pink

Purple

Purple

Black

Green

Green

Black

Black

S-9594

S-9594 717-A1 VMS Family Ad

717-A1

Ad

100%

Jake Weierman

--

Optimum Wellness

N/A

8.625"w x 11.125"h

7.25”w x 9.75”h

Date 01.09.13 Job No.

File Name

Ad No.

Type

Printed at

Designer

SpecialInstructions

Publication Specs

Publication

Trim Size

Bleed Size

Live Area

4 color process

10_OW_SP15_Supplements.indd 45 2/25/15 2:23 PM

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Live Naturally Michigan Spring 2016