Clean Eating 201610

Now with 30% more protein, an improved creamy texture and deliciously satisfying flavors. RAW Organic Protein is sourced from the cleanest plant prote...

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Now with 30% more protein, an improved creamy texture and deliciously satisfying flavors. RAW Organic Protein is sourced from the cleanest plant proteins, including organic peas grown and processed right here in the USA!

THE CLEANEST PROTEIN

*SPINSscan Natural 3/20/16

22G PLANT PROTEIN

13 ORGANIC SPROUTED GRAINS, SEEDS & LEGUMES

3 BILLION CFU LIVE PROBIOTICS

Smooth, creamy, delicious, muscle-building, metabolism-boosting, life-giving protein.

Our protein blend includes organic peas plus sprouted organic grains, seeds and legumes.

To aid digestion we’ve added probiotics and 13 Non-GMO enzymes.

EASY TO DIGEST • PROBIOTICS & ENZYMES

contents

OCTOBER 2016

FEATURES

44

THE NEW SUPERFOODS Find out how to turbocharge your health with the 10 most nutrient-dense foods of the moment. By Nathan Lyon & Julie Morris

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NOURISH YOUR GUT From sauerkraut to yogurt, uncover the best tricks and tips for making your own fermented fare. Plus, discover how these gut-friendly eats beneﬁt your microbiome. By Jonny Bowden & Kathrin Brunner

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MEAL PLANNING FOR EASY WEEKDAYS

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MAKE-AHEAD MEALS Stress less by prepping these portable meals and snacks on Sunday until you’re ready to enjoy. By Amy Symington

Stay energized and healthy with these superfood-studded eats.

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YOUR SUPERFOODPACKED MEAL PLAN Superfoods reign supreme in Clean Eating’s super-easy 7-day meal plan. By Heather Bainbridge

Brighten up your kitchen space with eye-catching gear for your clean-eating lifestyle.

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SMILE BE HAPPY YOU TOOK YOUR ESTER-C® The only vitamin-C that offers 24-hour immune support*

Eat healthy, get your rest—and take Ester-C® every day.* Taken just once a day, Ester-C® capsules, vegetarian tablets and effervescent powder packets absorb into your system and stay there to deliver 24-hour immune support and potent antioxidant activity.* So now, more than ever, trust your immune health to Ester-C®… Nothing else works like it.* Available at health, natural food and vitamin specialty stores.

The Better Vitamin C.

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, Ester-C and The Better Vitamin C are registered trademarks of The Ester C Company. U.S. Pat. Nos. 6,197,813 & 6,878,744. *These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.

Learn more at AmericanHealthUS.com ©2016 American Health Inc.

|

16-AH-1163

contents

84

These top-of-theline kettles are both gorgeous and practical.

LIVE BETTER

88

18

BITS & BITES Food, health and nutrition news you can use.

20

3 WAYS WITH TEA

HEALTH MUST-HAVES

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There’s no need for a mug with these spectacular teainfused recipes.

A coffee cake with superpowers.

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The hottest new snacks to keep you fueled when the 3 pm slump hits.

CLEAN LIVING

80 GEAR & GADGETS

Learn how to make your own all-natural, chemical-free wood ﬂoor cleaner.

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Fall in love with the season’s must-have kitchen gadgets and appliances.

ASK DR. JONNY

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Jonny Bowden delves into the myths and facts surrounding vegetable oil.

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36 Cook Sunday and have a week's worth of meals and snacks at the ready!

THE REGULARS CE Online ................................................. 6 Editor’s Letter ....................................... 8 Letters & Advisory Board .............................12 Recipe Index .......................................14

This coffee cake enveloped in a maple-coconut glaze features an unexpected ingredient for a moist, delectable result.

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KITCHEN TOOLS We unveil the top 6 stove-top and electric kettles.

Clean Eating The 10 most nutritiou

s foods on earth +

Real food for a healt

THE

SUPERFOO DS ISSUE

ON THE COVER Recipe featured is our Braised Chickpeas with Swiss Chard & Sweet Potatoes, p. 47 Photographer: Ronald Tsang Food Stylist: Bernadette Ammar Prop Stylist: The Props

5 foods that fight inf

lammation

hy, happ y life.

P.

82

P.

36

OCTOBER 2016

Batch Cooking for Easier Weekdays

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HEALING, ENERGIZING RECIPES

+MEAL PLAN cleaneating.com OCTOBE R 2016 $5.99 US

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COMPLEMENTS Kick unhealthy cravings to the curb and ﬁght inﬂammation while you’re at it with these 5 sciencebacked foods.

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stay clear with Xlear.

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DIG INTO MORE CE at cleaneating.com Become a Probiotics Pro!

Probiotics are integral to maintaining a healthy gut and weight. But, how do you incorporate them into your daily diet? As a special October issue bonus, we’ve compiled everything you need to know about probiotics (and prebiotics!) in a newsletter series delivered straight to your inbox. Get recipes for homemade kimchi, keﬁr and other fermented drinks, plus discover the cleanest supplements on the market from Dr. Ohhira’s Probiotics and Master Supplements. Subscribe now! cleaneating.com/newsletters

20 Insanely Easy Chicken Recipes Who’s got time to make dinner? You do! Try one of our effortless, scrumptious ways to turn your family’s favorite protein into a nutritious and satisfying weeknight meal. cleaneating. com/20chickendinners

KNOW YOUR SUPERFOODS FROM A TO Z It’s simple to eat your way to amazing health! We’ve compiled an encyclopedia of 20 powerful superfoods teeming with good-for-you nutrients, protective antioxidants and anti-inﬂammatory properties. Discover the impressive health beneﬁts these foods have to offer, and get 20 recipes and additional tips on how to easily (and deliciously) integrate them into your diet. cleaneating.com/20superfoods

Follow us on:

Facebook.com/cleaneatingmag

Pinterest.com/cleaneatingmag

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It’s easy to eat clean when you download one of our many free meal plans and shopping lists. Choose from weight-loss, Paleo, vegetarian plans and much more! Go to cleaneating.com/mealplans.

Twitter.com/cleaneatingmag

Instagram.com/cleaneatingmag

YouTube.com/cleaneatingmag

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PROBIOTIC PHOTO BY MAYA VISNYEI, CHICKEN PHOTO BY RONALD TSANG

MEAL PLANS!

editor's letter

What Is Clean Eating? The soul of clean eating is consuming food the way nature delivered it, or as close to it as possible. It is not a diet; it’s a lifestyle approach to food and its preparation. It's about eating real food, for a healthy, happy life.

Welcome to the superfoods issue! Two years ago, we released our first issue dedicated to foods teeming with health superpowers and it was so well loved that it’s back by popular demand. Turn to page 44 to see our top 10 most potent superfoods of the year chosen by our expert panel of dietitians, wellness experts, chefs and nutritionists and you’ll soon be your social circle’s influencer, touting the life-changing benefits of yacon, wakame and maqui berries (plus more!) to your friends over brunch. On the topic of influencers, we often hear that sustainable meat and seafood is a confusing topic for readers, never quite knowing what to look for, what to choose, what to avoid and finally, how to prepare it. We are thrilled to announce a collab with Emmynominated chef Nathan Lyon launching his Clean Eating Academy course, Mastering Sustainable Seafood, Poultry and Meats, this October. Get to know Nathan a little better on page 34, and get all the delicious details on his robust course, sure to elevate your cooking skills, at cleaneating.com/sustainablefood. Another hot topic that has the whole health world abuzz is fermentation and gut health. In fact, in one of our largest reader surveys to date, you told us that gut health is the single most important area of health interest to you at the moment. Flip to page 63 for expert advice on improving gut health and maintaining a thriving microbiome long-term, plus learn how to make your own fermented fare like cashew yogurt, apple & cabbage kraut and strawberry ginger beer (our team went wild for the latter!). After this issue, I hope you develop superpowers, too!

Alicia Tyler Editor-in-Chief

Write to us! We’re listening. [email protected]

Choose organic whenever possible. If your budget limits you, make meat, eggs, dairy and the Dirty Dozen (ewg.org/foodnews) your organic priorities. Drink at least 2 liters of water a day, preferably from a reusable canteen, not plastic; we’re friends of the environment here! Limit your alcohol intake to one glass of antioxidant-rich red wine a day. Get label savvy. Clean foods contain short ingredient lists. Any product with a long ingredient list is human-made and not considered clean. Avoid processed and refined foods such as white flour, sugar, bread and pasta. Enjoy complex carbs such as whole grains instead. Know thy enemies. Steer clear of trans fats, fried foods or foods high in sugar. Avoid preservatives, color additives and toxic binders, stabilizers, emulsifiers and fat replacers. Consume healthy fats (essential fatty acids, or EFAs) every day. Learn about portion sizes and work toward eating within them. Reduce your carbon footprint. Eat produce that is seasonal and local. It is less taxing on your wallet and the environment. Shop with a conscience. Consume humanely raised, local meats and oceanfriendly seafood. Visit seachoice.org for a printable pamphlet. Practice mindful eating. Never rush through a meal. Food tastes best when savored. Enjoy every bite. Take it to go. Pack a cooler for work or outings so you always have clean eats on the go.

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PHOTO BY ANDREA GOURGY, HAIR STYLING & MAKEUP BY ALEXANDRA SMITH

This Issue Has Superpowers

Eat five to six times a day – three meals and two to three small snacks. Include a lean protein, plenty of fresh fruit and vegetables, and a complex carbohydrate with each meal. This keeps your body energized and burning calories efficiently all day long.

There’s nothing funny about minerals causing gastrointestinal problems. Albion® chelated minerals are up to 6 times easier to absorb. No one likes feeling crampy and bloated after taking mineral supplements. GI distress can be minimized with Albion chelated minerals. Clinical studies have shown that Albion’s organic chelates are more effective and absorbed up to 6 times more than inorganic, non-chelated forms. For minerals that are gentle, safe, and effective, look for Albion on the label.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Like us on Facebook Albion Minerals

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Look for the Albion Gold Medallion on labels of these companies using Albion chelated minerals in their formulations:

ISSUE 64 • PRINTED IN THE USA

VICE PRESIDENT, GENERAL MANAGER Kim Paulsen GROUP PUBLISHER Joanna Shaw EDITOR-IN-CHIEF Alicia Tyler SENIOR ART DIRECTOR Stacy Jarvis-Paine

Editorial

Head Office

FOOD EDITOR Andrea Gourgy ASSOCIATE EDITOR & RESEARCH CHIEF Laura Schober COPY EDITOR Angie Mattison DIGITAL EDITOR Jennifer Davis-Flynn WEB PRODUCER Samantha Trueheart DIGITAL EDITORIAL ASSISTANT Jes Zurell DIGITAL INTERNS Stephanie Quon, Charlotte Fisher NUTRITION CONSULTANT Antonina Smith

GROUP PUBLISHER CLEAN EATING, VEGETARIAN TIMES, BETTER NUTRITION AND AMAZING WELLNESS Joanna Shaw | 800.443.4974, x 709 [email protected] ASSOCIATE PUBLISHER Lisa Dodson 800.443.4974, x 703 | [email protected] SUBSCRIPTION CUSTOMER SERVICE: 1.800.728.2729

Editorial Office Art SENIOR GRAPHIC DESIGNER Alaina Greenberg CONTRIBUTING ART DIRECTOR Bianca DiPietro SENIOR ELECTRONIC IMAGE SPECIALIST Allan Ruhnke ART INTERN Ryan O'Connor

Recipe Creators Heather Bainbridge, Kathrin Brunner, Nathan Lyon, Julie Morris, Pamela Salzman, Amy Symington, Abigail Wolfe

Contributors Tiffani Bachus, Jonny Bowden, Kathrin Brunner, Nathan Lyon, Erin Macdonald, Ashlea Miller, Julie Morris, Karen Morse, James Smith, Amy Symington, Sarah Tuff Dunn

Photographers Meaghan Eady, Beata Lubas, Ellen Charlotte Marie, Vincenzo Pistritto, Gustavo Rodriguez, Ronald Tsang, Paula Wilson

Food Stylists

171 East Liberty St., Suite 249, Toronto, ON M6K 3P6

Business Office 300 N. Continental Blvd., Suite 650, El Segundo, CA 90245 310.356.4100; fax: 310.356.4110

Advertising Sales EAST COAST SALES DIRECTOR-FOOD Dan Vincent 770.437.0861 | [email protected] EAST COAST SALES DIRECTOR-VHMS* Bernadette Higgins | 561.362.3955 [email protected] WEST COAST SALES DIRECTOR-FOOD Tanya Scribner 940.387.7711 | [email protected] MOUNTAIN AND WEST COAST SALES DIRECTOR-VHMS* Cindy Schofield | 310.456.5997 [email protected] MARKETSCENE ADVERTISING MANAGER Elizabeth Regan | 303.625.1625 [email protected]

Bernadette Ammar, Nancy Midwicki, Marianne Wren

Prop Stylists The Props

GROUP PRODUCTION DIRECTOR Barb Van Sickle PREPRESS MANAGER Joy Kelley AD COORDINATOR Cossette Roberts

Marketing & Web MARKETING DESIGNER Judith Nesnadny [email protected] DIRECTOR, FOREIGN EDITIONS Dayna Macy [email protected] SENIOR DIGITAL DEVELOPER Alan Zucker CONSUMER MARKETING DIRECTOR Collin Stewart SENIOR NEW MEDIA MARKETING MANAGER Rachel Van Buskirk EMAIL MARKETING MANAGER Rebecca Schmidt

EXECUTIVE CHAIRMAN Efrem Zimbalist III CHIEF EXECUTIVE OFFICER & PRESIDENT Andrew W. Clurman EXECUTIVE VICE PRESIDENT & CFO Brian Sellstrom EXECUTIVE VICE PRESIDENT OF OPERATIONS Patricia B. Fox VICE PRESIDENT, FINANCE Craig Rucker VICE PRESIDENT, CONTROLLER Joseph Cohen VICE PRESIDENT, RESEARCH Kristy Kaus VICE PRESIDENT, DIGITAL Jonathan Dorn © 2016 by Active Interest Media, Inc. All rights reserved. No part of this magazine may be reproduced in any manner without written permission from the publisher. * Vitamins, Herbs, Minerals, Supplements

Consumer Marketing CIRCULATION DIRECTOR Jenny Desjean DIRECTOR OF RETAIL SALES Susan Rose POSTMASTER: Send address changes to Clean Eating, P.O. Box 420235, Palm Coast, FL 32142-0235. Subscription rates in the United States are one year $24.97. Canada: $34.97. Foreign: $54.97 (US funds only). The publisher and editors will not be responsible for unsolicited material. Manuscripts and photographs must be accompanied by a stamped, self-addressed return envelope. Please Note: All readers are advised to consult their physician before beginning or adding a new fitness regimen or changing their diet. Clean Eating does not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content of this magazine.

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Distribution Clean Eating (ISSN 1913-7532, USPS 003-610) is published nine times per year (Jan/Feb, March, April, May, June, Jul/Aug, Sept, Oct, Nov/Dec) by Cruz Bay Publishing, Inc., an Active Interest Media company. Advertising and editorial offices at 5720 Flatiron Pkwy, Boulder, CO 80301. The known office of publication is 5720 Flatiron Pkwy, Boulder, CO 80301. Periodicals postage paid at Boulder, CO and at additional mailing offices.

PHOTO BY RONALD TSANG

Production

Yelda, Florencia, and Eufrasia inspect each and every product by hand.

Nordic Naturals Bottling & Encapsulation Facility San Diego, CA

Nordic Naturals. Passionately Perfected. We may not look like ﬁsh oil fanatics. But we are. Some people build buildings. Some paint paintings. At Nordic Naturals we perfect the art of ﬁsh oil manufacturing. Our masterpiece is each bottle of ﬁsh oil that comes off our line. We know that what we do matters. For your health. For the health of your family. That’s why we’re obsessed with doing what’s right at any cost. Everyone doing their part to passionately perfect every batch. Because nothing less will do. Not for us. Not for you.

Omega-3s for Q Healthy Heart* Q Brain Health* Q Optimal Wellness*

nordicnaturals.com | 800.662.2544 * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

letters & advisory board

Meet Our Experts Q/ How can I speed up the ripening of avocados? – CLARISSA WILDE, MANCHESTER, NH

/

A Avocados are one of my favorite fruits in the world, although it wasn't until I was 21 that I really appreciated the delicate flavor and silky, creamy texture that a perfectly ripe avocado offers. Avocados can be softened and ripened by placing them into a paper bag along with a ripe apple or banana and scrunching the bag tightly closed. The presence of ripe fruit creates ethylene gas, which speeds up ripening. This method will take a day or two to do its job. You can also place the brown bag in an area with direct sunlight. The sun will heat up the ethylene gas, which ripens the fruit faster. – JAMES SMITH We Hear You! Budding Chef

Accessible Ingredients

Tonight, my daughter Sarah and I made the Smoked Salmon & Sweet Potato Sushi Bowls (p. 72, March 2016). First, it was a mega crowdpleaser! More important, though, was the time spent in the kitchen with Sarah. She loved poring over the recipe, dipping and dredging the potatoes and cutting nori with scissors. Thank you for making eating healthy and cooking healthy fun!

I just wanted to say that I LOVE the September 2016 issue. In previous issues, the ingredients have always been so hard to find. In this issue, I felt like I already had most of the ingredients, and the ones I didn't have were things I'd normally top up on. Thank you for making this issue more manageable for readers who are on a budget but are still trying to feed their families healthy, wholesome foods. – Shay Andrews,

– Stephanie Ravel Bloss, Sinking Spring, PA

Niagara Falls, ON

Insta Love ♥

TAG US IN YOUR POSTS WITH HASHTAG

james smith MBA Clean Eating Academy instructor and the Culinary Programs and Operations chair at Centennial College with more than 25 years of experience. He completed his culinary training at George Brown College.

heather bainbridge BSc, MA, EdM, RD, CDN

Certiﬁed dietitian-nutritionist and registered dietitian who specializes in counseling clients to achieve a healthier weight and improve conditions including type 2 diabetes and heart disease.

jonny bowden PhD, CNS Board-certiﬁed nutrition specialist, motivational speaker, author and expert in the areas of weight loss, nutrition and health.

erin macdonald RDN tiffani bachus RDN Clean Eating Academy instructors, co-owners of the U Rock Girl nutrition and training program (URockGirl.com), registered dietitians and nutrition, ﬁtness and wellness experts.

julie o’hara BA Clean Eating's Resident Foodie, recipe developer and writer. Her work has been featured in Shape, Vegetarian Times and National Geographic Traveler, among other magazines.

#CLEANEATINGMAG

kathrin brunner CNP @L AU R A A NNE H ART Day 2 of my @cleaneatingmag recipe exploration kicked off with this absolutely delicious kale and quinoa salad with a lemon-based dressing (adapted from the Barley Salad with Chicken, Beets & Goat Cheese, p. 63, Clean Green Salads).

Clean Eating's “Clean Living” columnist, nutritionist and yoga teacher. Brunner teaches at The Institute of Holistic Nutrition and has a private practice that offers a variety of workshops, corporate talks and yoga classes.

marianne wren BA, CC @ WC L AYTO N0 3 Chile-Rubbed Rockﬁsh Tacos with Watermelon Mango Salsa from this month’s #cleaneatingmag (p. 70, July/August 2016). I could eat tacos every single day of my life, breakfast, lunch and dinner.

Tell us what you thought of this issue by emailing us at [email protected]. Plus, get bonus recipes and more clean-eating content on social media.

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As both a recipe developer and food stylist, Wren has worked with print and advertising clients. She completed her culinary training at Dubrulle French Culinary School and The Culinary Institute of America.

jill silverman hough Recipe developer, culinary instructor and author of the 100 Perfect Pairings series and co-author of The Clean Plates Cookbook (Running Press, 2012).

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PROBIOTICS NEVER TASTED SO GOOD... ISN’T IT TIME YOU DID SOMETHING GOOD FOR YOUR DIGESTIVE HEALTH? • Just one vegetarian wafer is all you need • Delivers 1 billion friendly-ﬂora cultures per wafer

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• Great for adults, but kids love them, too

Strawberry, Blueberry, Banana, Mixed Fruit. American Health® Chewable Acidophilus delivers 1 billion 9 microorganisms to help keep your microﬂora in balance.* Each wafer contains the “good” bacteria to help keep your digestive system feeling good all day, every day.* Support your digestive health*... delicious Chewable Acidophilus from American Health®. It’s good health made simple™.

• Delicious Natural Fruit Flavors • 1 Billion Bio-Active, Hardy Cultures 9 • Helps Maintain Digestive Health* • Supports Optimal Intestinal Balance and Nutrient Absorption* • Promotes Overall Immune Health* AVAILABLE AT HEALTH, NATURAL FOOD AND VITAMIN SPECIALTY STORES.

*These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease. 9

At time of manufacture | ©2016 American Health Inc. | 16-AH-1135

Learn more at AmericanHealthUS.com

recipe index

Your CE Recipe Guide From superfoods to fermented eats, this issue's scrumptious recipes will keep you happy and healthy.

• Freezable Quick • under 45 minutes • Vegetarian may contain eggs and dairy

fermented foods

• Gluten-free it • Make gluten-free Recipe contains soy sauce, miso, Worcestershire sauce and/or tamari. All of these ingredients are available in gluten-free and regular varieties.

••

••

••

••

Apple & Cabbage Sauerkraut P. 68

Preserved Lemons P. 69

Pickled Ginger & Cardamom Carrots P. 70

Cinnamon Cashew Yogurt P. 71

beef

••

•• Strawberry Ginger Beer P. 73

Baechu (Napa Cabbage) Kimchi P. 75

poultry

••

••

Flank Steak Wakame Crepes

Loaded Beef Gyro Bowls

with Wakame Avocado Purée

with Tzatziki

Supercharged Chicken Parm P. 77

P. 76

P. 59

sauces & spreads

soups, salads & pasta

••• Cumin Beet Soup P. 32

••

••

••••

•••

Creamy Carrot Cashew Sauce

Lemon & Herb Kefir Spread P. 50

Chai-Spiced Chickpea & Cauliflower Soup P. 21

Artichoke Chowder P. 40

with Roasted Broccoli

P. 42

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••• Apple, Frisée & Radicchio Salad with Lemon Kefir Dressing

P. 50

••

••••

••

Cauliflower Hemp Fettuccine Alfredo P. 48

Mushroom Cashew Lettuce Wraps P. 49

Watercress & Spinach Soup with Cheesy Thyme Crisps

P. 52

grains & vegetables

••• Black Bean Tacos with Maqui Berry Salsa

P. 56

••••

••

•

•••

Sorghum Pancakes P. 38

Un-Caesar Salad Wrap

Braised Spiced Chickpeas

Amaranth Falafels

with Eggplant Bacon

with Swiss Chard & Sweet Potatoes

P. 39

with Green Tahini Sauce

P. 54

P. 47

••• Earl Grey French Toast with Orange Maple Syrup

P. 20

desserts & snacks

••

•••

••

•••

••

••

Coconut Matcha Crème Brûlée P. 20

Roasted Spicy Edamame P. 41

Gluten-Free Seed Crackers P. 41

Salted Chocolate Almond Butter Cups P. 60

Brazil Nut Bread

Butterscotch Squash Coffee Cake

with Honey Butter

P. 61

with Maple Glaze

P. 88

nutritional values The nutritional values used throughout Clean Eating are calculated with the use of The Food Processor SQL (Esha Research) and are provided by food manufacturers or found in the USDA National Nutrient Database.

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ANCIENT NUTRITION IS BONE BROTH THE MISSING LINK TO YOUR HEALTH? For as long as humans have been cooking food over ﬁre, bone broth – the simmering stock of bones otherwise discarded – has been a daily part of life, celebrated by cultures around the world. Not only does bone broth add depth of ﬂavor to recipes and meals, it also imparts signiﬁcant and broad health beneﬁts that are now capturing the attention of millions. Bone broth may be the “hottest trend in health” today, even though it is centuries old. Could it be the missing link that you’ve been searching for?

CELEBRITY TREND DU JOUR

PERFECT FOR PALEO LIVING

One thing that actors, professional athletes, executives and television personalities all have in common – high-performance lifestyles. So it is little wonder that the media seems to be reporting almost daily on the celebrities that are making bone broth a central component of their health and ﬁtness program.

Another audience that is “fueling the ﬁre” of the bone broth movement is the rapidly-growing group of people following a Paleolithic-inspired eating and lifestyle program. And its not just weekend warriors and hardcore ﬁtness advocates that are contributing to the growth. Recent statistics indicate a wider demographic of people are ”going Paleo” and estimate that 54% are women and 76% are college educated. The world of health and ﬁtness is often dominated by fads and trends – however all the data suggests that this is a modern-day phenomenon, based on ancient wisdom, that is not going away any time soon.

You will also see bone broth very well represented if you take a stroll down the aisle of your local bookstore and a surprising number of “broth cafes” have opened up in New York City as people are trading in their morning cup of coffee for the beneﬁts that bone broth can deliver!

WHY ALL THE HYPE? Bone broth is typically rich in protein, collagen, gelatin, glucosamine, chondroitin and key minerals often missing in diet. These vital nutrients support a wide range of health beneﬁts and body systems including: Healthy detoxiﬁcation, gut and immune system†

Healthy and vibrant skin, hair and nails†

Healthy joints and lean muscle mass†

Metabolism and a healthy weight†

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BONE BROTH

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MODERN SUPERFOOD BRINGING THE BENEFITS OF BONE BROTH TO THE PEOPLE Two major drawbacks to experiencing the beneﬁts of bone broth is the time to make it at home and expense to buy it pre-packaged. Introducing Bone Broth Protein™ – a breakthrough in protein supplementation that delivers the beneﬁts of bone broth in an easy-to-mix, convenient and on-the-go form. Not only does Bone Broth Protein™ pack 20g of gut-friendly and paleo-friendly protein per serving, it also provides Bone Broth Co-Factors such as collagen, glucosamine, chondroitin, hyaluronic acid and key electrolyte minerals – to support the health of your gut, joints, muscles, skin and healthy detoxiﬁcation.† Bone Broth Protein™ is free of common allergens and the ideal protein source for those sensitive to dairy, grains, egg, beef, nuts and legumes. Carefully-crafted quality you can trust and tested to be GMO free.

5 BIG BENEFITS OF BONE BROTH PROTEIN™ 1. Saves You Time 2. Saves You Money 3. Packed with 20g Protein + Bone Broth Co-Factors 4. Whole Food Supplemental Protein FREE OFFER

For a limited time, at select retailers, get a free copy of Bone Broth Breakthrough, by Dr. Josh Axe. Tips, instructions and over 50 recipes featuring Bone Broth Protein.

5. Diet, Paleo and Gut Friendly Also Available in Turmeric, Chocolate and Vanilla.

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W W W. B O N E B R OT H P R O.C O M †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.

Coconut Matcha Crème Brûlée

Earl Grey French Toast

PHOTO 1234/SHUTTERSTOCK

with Orange Maple Syrup

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bits & bites Don’t Just Drink Tea, Cook with It! Go beyond tea time and tantalize your palate with these 3 indulgent recipes. RECIPES BY ABIGAIL WOLFE, PHOTOGRAPHY BY BEATA LUBAS

PHOTO 1234/SHUTTERSTOCK

Chai-Spiced Chickpea & Cauliflower Soup

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bits & bites | 3 ways with

HEALTH BENEFIT: Spicy-sweet chai rooibos is revered for its digestive beneﬁts, immune system support and antioxidant properties.

Earl Grey French Toast with Orange Maple Syrup SERVES 4.

¾ cup whole milk 4 unbleached Earl Grey tea bags, divided 2 eggs 4 tbsp pure maple syrup, divided + additional for serving 20 ¼-inch-thick slices whole-wheat baguette (4 to 5 oz) (TIP: Use yesterday's bread.) 1 cup fresh orange juice + additional orange slices for garnish 5 tsp organic unsalted butter, divided ¼ cup chopped unsalted pecans, for garnish, optional

skillet, allowing excess egg mixture to drip back into baking dish. Cook slices 2 to 4 minutes per side until golden to deep brown. (NOTE: Leave ½ inch between slices in skillet; you may need to work in 2 to 3 batches, depending on size of skillet.) 5. To serve, arrange 5 slices of French toast on each plate. Drizzle each plate with additional maple syrup. Garnish with orange slices and pecans (if using). PER SERVING (5 pieces toast and 2 tbsp syrup): Calories: 267, Total Fat: 9 g, Sat. Fat: 5 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 1 g, Carbs: 39 g, Fiber: 2 g, Sugars: 21 g, Protein: 8 g, Sodium: 239 mg, Cholesterol: 110 mg

Coconut Matcha Crème Brûlée SERVES 4.

1½ cups full-fat coconut milk 1. In a small saucepan, bring milk to a boil. Remove from heat. Steep 2 tea bags in hot milk for 10 minutes. Squeeze liquid from tea bags. Let cool slightly and rinse out saucepan. 2. Whisk eggs and 1 tbsp maple syrup in a 13 x 9-inch baking dish. Slowly whisk in milk-tea mixture. In baking dish, add bread slices and soak for 3 to 5 minutes per side.

HEALTH BENEFIT: A type of black tea that’s ﬂavored with citrusy bergamot oil, Earl Grey is loaded with ﬂavonoids, which are antioxidants that protect the body’s cells from freeradical damage.

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3. To saucepan, add orange juice and remaining 3 tbsp maple syrup; bring to a boil. Add remaining 2 tea bags and steep over medium for 10 minutes. Remove tea bags and simmer 3 to 5 more minutes, still on medium, until mixture is thickened and syrupy. Remove saucepan from heat and swirl in 4 tsp butter. Keep warm in pot. 4. Heat a large nonstick skillet or griddle pan over medium-low. Brush with remaining 1 tsp butter. Transfer bread slices from baking dish to

2 tbsp raw honey 3 large egg yolks 2 tsp matcha green tea powder Pinch sea salt 2 tsp coconut sugar 2 tsp toasted unsweetened shredded coconut 1. Preheat oven to 325°F. In a small saucepan, bring coconut milk and honey to a boil, stirring to melt honey. Remove from heat. In a medium mixing bowl, whisk together egg yolks, matcha and salt. Slowly whisk in hot coconut milk, until thoroughly combined. Strain PL[WXUHWKURXJKDāQHVLHYHLQWRD spouted measuring cup. 2. Divide custard among 4 4- to 5-oz ramekins. Transfer ramekins to a large baking dish. Pour boiling water into baking dish halfway up sides of ramekins. Bake custards for 28 to

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32 minutes, until set but slightly jiggly. Transfer from baking dish to a wire rack. Let cool on rack for 15 minutes then refrigerate until cold, 6 hours, or overnight. If leaving overnight, cover ramekins with plastic wrap once chilled to the touch. (MAKE AHEAD: You can make the recipe up to this point up to 2 days ahead.)

1. Preheat oven to 425°F. Line a large baking sheet with parchment paper and mist with cooking spray. In a ODUJHERZOFRPELQHFDXOLĂRZHU carrots, onion, oil, ½ tsp salt and leaves from 2 tea bags. Spread mixture in a single layer on prepared baking sheet. Roast for 20 minutes, stirring halfway, until vegetables are tender and lightly caramelized.

3. Arrange oven rack in top third of oven and preheat broiler to high. In a small bowl, mix coconut sugar with shredded coconut. Divide mixture among each custard, gently pressing into an even layer with the back of a spoon. Broil custards for 1 minute until sugar melts. As coconut can burn, check custards and return to broiler for 20 to 30 seconds more if necessary. Let rest for 5 minutes before serving.

2. Steep remaining 2 tea bags in 2 cups boiling water for 10 minutes. Squeeze tea bags to extract as much liquid as possible.

PER SERVING (1 ramekin): Calories: 256, Total Fat: 22 g, Sat. Fat: 18 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat: 1 g, Carbs: 14 g, Fiber: 0 g, Sugars: 13 g, Protein: 4 g, Sodium: 48 mg, Cholesterol: 138 mg

Chai-Spiced Chickpea & Cauliflower Soup

3. To a blender, transfer about half of roasted vegetables with half of chickpeas, brewed tea, lemon juice and remaining ½ tsp salt; purée on high until smooth. Transfer to a medium saucepan and stir in remaining half of roasted vegetables and half of chickpeas. Stir over medium heat until vegetables are hot. Adjust seasoning to taste with additional lemon juice and salt. PER SERVING (1 cup): Calories: 191, Total Fat: 5 g, Sat. Fat: 1 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 0.5 g, Carbs: 29 g, Fiber: 7 g, Sugars: 5 g, Protein: 8 g, Sodium: 556 mg, Cholesterol: 0 mg

SERVES 4.

1 lb cauliﬂower, cut into 1-inch ﬂorets (about 3 cups) 2 large carrots, diced 1 small yellow onion, diced 1 tbsp olive oil 1 tsp sea salt, divided + additional to taste 4 unbleached chai rooibos tea bags, divided 1 15-oz BPA-free can unsalted chickpeas, drained and rinsed, divided 1 tbsp fresh lemon juice + additional to taste

beata lubas FOOD PHOTOGRAPHER & STYLIST, THE MIDLANDS, UK When it comes to clean eating, Beata Lubas says she always chooses goodquality local and seasonal ingredients. “They not only taste delicious but are also full of nutrients and make you feel so much better,” says Lubas, who worked on “Meal Plan” (p. 76) and “Don't Just Drink Tea, Cook with It!” (p. 18) for this issue. When she’s not behind the camera, Lubas enjoys traveling and reading.

HEALTH BENEFIT: Made from whole green tea leaves that are stone ground into a ﬁne powder, matcha contains caffeine to help improve focus and L-theanine, an amino acid that induces a sense of well-being and relaxation.

cleaneating.com

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Load Up Your Plate with Veg! Harvard TH Chan School of Public Health, increasing your intake of plant foods while lowering your intake of animal products is linked with a 20% decreased risk of developing type 2 diabetes. Not all plant-based diets are created equal, however. The study also found that an unhealthy plant-based diet – one that favored foods and drinks like fruit juices, reﬁned grains and desserts – was linked with a 16% increased risk, even when animal foods remained limited. The best outcome came for those who stuck to a healthy plant-based diet – mainly fruits, vegetables, whole grains, nuts and legumes – while limiting unhealthy plant foods and minimizing animal products, giving them a 34% reduced risk. To lower your risk, the study's lead author, Ambika Satija, a postdoctoral fellow in the Department of Nutrition, says that even making moderate dietary changes like limiting animal foods (especially red or processed meats) by one to two servings a day can have a healthy impact. While the study did not focus on exactly how such a diet can help prevent diabetes, previous research suggests that quality plantbased foods can help by promoting a healthy gut microbiome, regulating blood sugar levels and preventing inﬂammation.

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VEG TEXT BY ASHLEA MILLER, PHOTO BY BRANDON BARRÉ

You don’t have to go full vegetarian to reap the beneﬁts of a plant-based diet. According to a recent study from the

Spiced Edamame Falafel Wraps with Papaya Chutney cleaneating.com/edamamefalafel

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bits & bites | foodie faves

Snacking Essentials Fend off unhealthy hankerings with these bevvies and snacks that are all clean as a whistle. BY LAURA SCHOBER

DELICIOUSLY DARK

Sourced from fair-trade and organic cocoa beans in the Congo, Blanxart Single Origin Organic Dark Chocolate 82% is produced using traditional Spanish methods. The result? Strong, rich ﬂavor with notes of vanilla. $7, marxpantry.com CLEAN COOKIE

Koekie Chocolate Chip Cookie brings a hit of sweet ﬂavor without the usual reﬁned suspects. Organic raw nuts, pure maple syrup, pure vanilla extract and dark chocolate chips culminate for a decadent yet clean indulgence. $3, eatkoekies.com

PECAN PICK-ME-UP

Finally, a non-dairy drink that’s free of additives such as carrageenan and xanthan gum. MALK Maple Pecan Milk combines organic pecans, organic maple syrup, organic vanilla and Himalayan salt. It’s delicious in smoothies, shakes or on its own. $7 to $9, malkorganics.com for where to buy WILD CAUGHT

This omega-3-rich ﬁsh is delicious served in salads, on whole-grain crackers or enjoyed on its own with a squeeze of lemon. Plus, Wild Planet Wild Mackerel Fillets in organic extravirgin olive oil delivers 13 grams of protein per 2-ounce serving. $3, wildplanetfoods.com

MORNING MUESLI

Seven Sundays Cocoa and Coconut Muesli is basically a cleaned-up version of chocolaty children’s cereals – a guiltfree treat! Sorghum ﬂakes, cocoa powder, pumpkin seeds, almonds and honey combine for a delicious morning meal. $5, sevensundays.com

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Rootalive Moringa Hibiscus Strawberry tea may be caffeine-free, but its organic moringa leaves are a natural energizer thanks to their anti-inﬂammatory properties and high levels of antioxidants and essential amino acids. $9 to $10, at Marshalls, TJ Maxx and HomeGoods stores nationwide

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PHOTO BY VINCENZO PISTRITTO

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bits & bites | the happening

The Culinary Report BE YOUR BEST SELF

A social media platform dedicated exclusively to health and wellness? Sign us up! WHAT: Jiyo offers a 360-degree, holistic approach to well-being by providing content, reminders, motivation and advice in the areas of meditation, nutrition, exercise, personal growth and relationships. WHO: Founded by wellness expert Deepak Chopra, MD, and entrepreneur, technology and transmedia expert, Poonacha Machaiah. WHY: Jiyo is both the Hindi word for “to live” and the Buddhist word for “to use yourself.” It’s quite ﬁtting, considering the app’s mission is to help you ﬁnd “your better half” by using yourself as a tool. HOW: Once you register, you can follow internationally revered health and wellness experts, plus you’ll receive daily “Bits,” health tasks that are designed to exercise your body and mind. The app uses intuitive technology to track ways you like to engage and offers insights that will help you ﬁnd self-purpose and success in every area of your life. Visit jiyo.com for more information.

IT’S RAINING PURPLE Want to add some vibrant color to your food? Try purple corn. It’s been spotted in corn ﬂours, tortillas, muffins, cereals and pinole (roasted ground corn), and it’s available as a non-GMO ingredient in most products. THE HEALTH KICKER: This type of corn gets its bold hue from anthocyanins, soluble plant pigments that boast more antioxidants than blueberries and exert antiinﬂammatory and immune-boosting activities. CE RECOMMENDS: Zócalo Peru Organic Purple Corn Flour ($10, marxpantry.com) and Late July Snacks Organic Purple Corn Restaurant Style Tortilla Chips ($4.50, latejuly.com).

COMING SOON: FOOD LABEL CHANGES Earlier this year, the US Food and Drug Administration (FDA) made some laudable changes to what’s required on packaged food labels. The revisions were made in response to the latest dietary standards published in the 2015 to 2020 Dietary Guidelines for Americans. LOOK FOR: You’ll now be able to see the amount of added sugars per serving to help you stay within your daily limit (no more than 10% of your total calories). To make nutritional information more transparent, serving sizes have been adjusted to reﬂect how much the average person would actually eat or drink in one sitting. Additionally, vitamin D and potassium have been added to the label since these are nutrients Americans are more deﬁcient in, while vitamin A and C are now only voluntary to list since most people get enough. What’s more, the “calories from fat” amount is being removed since research shows it’s actually the type of fat that is relevant rather than how much. WHEN: Large food manufacturers will have until July 2018 to comply, but smaller manufacturers will have an additional year.

TASTES OF THE WORLD Are you a world traveler always on the lookout for new food and drink spots? Then you may want to make an upcoming “Taste” event your next destination. The festival, which debuted in London in 2004, has since gone global to select cities, including Rome, Toronto, Melbourne and Abu Dhabi, and is a great way to experience some of the world's hottest restaurants. THE GIST: Sample a wide variety of local cuisine while mingling with renowned chefs, participating in handson cooking lessons and taking in live entertainment. Check out tastefestivals.com.

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PHONE PHOTO COURTESY OF JIYO, ZUCCHINI CARPACCIO PHOTO BY SARJOUN FAOUR COURTESY OF TASTE OF TORONTO, CORN FLOUR PHOTO COURTESY OF RIKA MANABE PHOTOGRAPHY, NUTRITION LABEL CHART COURTESY OF FDA

From a food-lovers’ festival to new labeling rules, discover the latest food dispatches from across the globe. BY LAURA SCHOBER

Explore every flavor of the season—in a single machine. Make steaming-hot apple acorn squash soup, homemade pumpkin pie ice cream, and dough for fresh bread—in minutes. No matter what’s on your menu, a Vitamix® machine helps you welcome the harvest to your table in countless ways. It’s the blender trusted by more professional chefs for a reason—it can unlock the hidden flavors of almost any ingredient and inspire you to creativity like never before. Find recipes and more at vitamix.com/learn-more.

bits & bites | clean living

How to Clean Your Wood Floors

Naturally! If your hardwood ﬂoors are in need of a shine, try this simple and pure recipe that leaves nothing behind. BY KATHRIN BRUNNER PHOTOGRAPHY BY MEAGHAN EADY

Cleaning your home should leave it cleaner, right? Unfortunately, many conventional cleaning products actually pollute your home with the respiratory chemicals, hormone disruptors, carcinogens and aquatic toxins they contain. Instead, make your own version using just three all-natural ingredients.

Wood Floor Cleaner 2 tbsp fresh lemon juice 3 tbsp olive oil 10 drops lemon essential oil 1. In a spray bottle, combine all ingredients with 1 liter of hot water. 2. Shake well. %HIRUHXVLQJYDFXXPRUVZHHSĂRRUV 7RXVHVSUD\ĂRRUHYHQO\ZLWKZRRGFOHDQHU then follow with a damp mop.

1

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NOTE: If your hardwood ﬂoors are under warranty, be sure to follow speciﬁc cleaning instructions. Always do a spot test ﬁrst to check compatibility with your ﬂoor's ﬁnish.

KATHRIN BRUNNER is a Toronto-based nutritionist and yoga teacher. She has a passion for holistic living and is a super-avid DIYer who has created several lines of natural body-care products. Brunner teaches at The Institute of Holistic Nutrition and has a private practice that offers a variety of workshops, corporate talks and yoga classes. Visit her website at fortheloveofbody.com.

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Back to Basics Clean up your living space with these eco-friendly solutions that tackle even the toughest of messes.

CLEANING PRODUCTS PHOTO BY GUSTAVO RODRIGUEZ

BY LAURA SCHOBER

DIRT BUSTER

STAIN FIGHTER

Spray GreenShield Organic AllPurpose Cleaner on countertops, sinks and other household surfaces to rid them of grease and grime, leaving behind a nice lemony scent. $5, greenshieldorganic.com

Using a highly concentrated paraben- and sulfate-free formula, BuggyLOVE Organic No-Wash Stain Remover in Tangerine naturally lifts stains from furniture, clothes, upholstery and more. $10, buggylove.com

CARPET REFRESHER Biokleen Carpet and Rug Shampoo deep cleans and deodorizes using a potent yet earth-friendly blend of plantbased surfactants and citrus extracts. $13.50, biokleenhome.com for where to buy

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www.EssentialFormulas.com • (972) 255-3918 * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

bits & bites

S U P E R FO O D

Best Cookbook for Planning a Party

Brighten up your dinner plate and improve your health while you’re at it with heirloom cranberry beans. BY KAREN MORSE MARKET NAMES:

Borlotti beans, Roman beans IN SEASON:

Late summer through fall Looking for a new meal staple with nutrients galore? With a creamy texture and taste similar to that of a chestnut, fresh-shell cranberry beans are an heirloom variety native to Colombia that contain all nine of the essential amino acids. Pick plump pods with tan and red-speckled exteriors for the richest ﬂavor. Find them at farmers’ markets, or look for Bob's Red Mill Cranberry Beans at select grocery stores nationwide ($5, bobsredmill.com).

CHEW ON THIS

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STORE IT: Keep fresh, unshelled cranberry beans in a plastic bag in the refrigerator for up to 4 days. PREP IT: Removing fresh beans from shells takes a little time and patience at ﬁrst, but leaving them out for a day or two to promote drying can help. When beans are ready to use, simply pop open the shells and toss them directly into a colander for rinsing.

EAT IT: Simmer shelled beans in your favorite broth until they become tender and tan in color, then add to chilies, soups or stews. Cranberry beans are also delicious when tossed with pasta, in bean salads or alongside huevos rancheros when you’re craving a savory breakfast. HEALTH BENEFITS:

As a good source of iron, copper and protein, cranberry beans are also an excellent source of ﬁber and folate, both of which help control blood pressure.

If you’re out of muffin or cupcake liners, grab some parchment paper and a glass that will fit snugly into a muffin cup. Cut parchment into 5-inch squares (squares may be smaller or larger to fit mini or jumbo-sized muffin pans). Turn the glass upside down and center a square of parchment over the bottom. Mold parchment to the shape of the glass then place the liner into the muffin cup. Repeat with all remaining cups.

YOU’RE INVITED: Danielle Walker’s newest tome, Celebrations, offers up a trove of crowdpleasing recipes for every occasion. Whether you need a birthday meal or a Thanksgiving dinner, the recipes are divided up by occasion so \RXFDQHDVLO\āQG the perfect dish. THE GOOD STUFF: Walker uses glutenfree and grain-free ingredients such as arrowroot powder and FRFRQXWĂRXUWRFUHDWH mouthwatering pizzas and cakes that taste just as good as their grain-full counterparts. HOSTESS WITH THE MOSTESS:
By Danielle Walker ($35, Ten Speed Press)

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CRANBERRY BEAN PHOTO BY ULADA, MUFFIN ILLUSTRATION BY SUDOWOODO

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bits & bites

Slurp Up Some Superfoods Cumin Beet Soup SERVES 4.

1 lb beets (about 3 to 4 medium), trimmed and scrubbed 1 tbsp coconut oil

1. Preheat oven to 375°F. Wrap beets individually in foil, then place on a baking sheet. Roast for 60 to 90 minutes, or until very soft. Remove beets from oven and let rest until they are cool enough to handle. Peel away and discard beet skins; dice beets. Set aside.

½ tsp cumin seeds 2 cloves garlic, minced 1 large yellow onion, diced 1 tbsp maca powder ½ tsp ground turmeric ¼ tsp chile powder ½ tsp sea salt 1 13.5-oz BPA-free can full-fat coconut milk, divided 2 tsp dulse ﬂakes 1 tbsp fresh lemon juice Ground sumac, for garnish, optional Beet sprouts, for garnish, optional

2. In a medium saucepan over medium, warm coconut oil. Add cumin seeds and lightly toast until fragrant, about 1 minute. Add garlic and onion and cook, stirring occasionally, until softened, about 3 to 4 minutes. Add maca, turmeric, chile powder, salt and 2 cups water. Bring to a boil, then reduce heat to low and simmer for 15 minutes. 3. To saucepan, stir in 1½ cups coconut milk and simmer for 1 minute to warm. To a blender, transfer soup and add dulse ĂDNHVDQGOHPRQMXLFH3XUªH until smooth – be sure to blend very thoroughly for an evenly silky texture. Serve warm and drizzle with remaining coconut milk. If using, add a sprinkle of sumac and beet sprouts for garnish.

ASK OUR DIETITIANS Got a food question? We have the answers.

Q/ I've heard that some

of The Biggest Loser contestants regained their lost weight after the show ended. What happened?

/

A The results of a recent study published in Obesity that tracked the weights of The Biggest Loser participants when they finished their 30-week journey on the show and again six years later revealed some disheartening news. Out of 14 participants, only one maintained weight loss while four are now heavier than when they started the show. Researchers found that the participants' resting metabolic rate (RMR) – the amount of calories they burn at rest – decreased at the end of the show (which was expected), but it did not increase, even when they regained weight in the six-year follow-up period. Just how much your metabolism slows and for how long is a question we do not have all the evidence for, but there are many other variables that promote weight maintenance, including diet, exercise, sleep, stress management and hormones. Continuing with a program that includes clean eating, physical activity, quality sleep and supportive environments is a recipe for weight-loss success. Registered dietitians Tiffani Bachus and Erin Macdonald are the co-founders and creators of URockGirl.com, a website dedicated to promoting wellness and a healthy, balanced lifestyle.

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RECIPE REPRINTED WITH PERMISSION FROM SUPERFOOD SOUPS © 2016 BY JULIE MORRIS, STERLING PUBLISHING CO., INC., SOUP PHOTO BY OLIVER BARTH, TIFFANI AND ERIN PHOTO BY DARREN KEMPER, RUNNING TEXT BY LAURA SCHOBER, RUNNING PHOTO BY ANNETTE SHAFF

Enjoy this creamy and comforting beet soup from chef and CE recipe developer Julie Morris’ newest cookbook Superfood Soups.

Power Up Your Body & Brain Are you always forgetting your keys or struggling to remember the names of people you've just met? New research from the Center for BrainHealth at The University of Texas has found that aerobic activity like running, biking or cardio can help boost your memory. The study also found that cognitive training, or mental exercises, can help improve executive brain function (the ability to plan, prioritize, problem solve and synthesize information) while also helping to counteract dementia and other age-related processes in the brain. Lead researcher Sandra Bond Chapman, PhD, notes that the exercise group showed increases in memory that were not seen in the cognitive training group, particularly in the brain’s primary memory center, the hippocampus. However, the improvements in the cognitive training group were more widespread across major brain regions, especially the frontal regions, which are associated with higher-order cognition. Since exercise and cognitive training produce distinctly different brain beneﬁts, Chapman recommends a multifaceted approach that includes both reasoning challenges and aerobic exercise.

The Future of Holistic Health: Reg´Activ® with ME-3—the Patented Probiotic Proven to Produce Glutathione, the ‘Master-Antioxidant’ Lactobacillus fermentum ME-3, is the ONLY probiotic proven to actually produce glutathione in the body, which has powerful effects for Cardio, Detox, and Immune System Wellness. Glutathione, utilized by every cell in the body, plays a crucial role in maintaining cellular health during daily exposure to free radicals, common environmental toxins and the effects of aging. Reg´Activ® formulas combine ME-3 with other established condition-speciﬁc ingredients for synergistic health promoting effects.*

Revolutionary. Remarkable. Reg´Activ.® Find Reg´Activ formulas at better health food stores nationwide. • www.EssentialFormulas.com • (972) 255-3918 *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Making Sense of

Sustainable Food

One of my most treasured childhood memories was crabbing with my grandfather on the Chesapeake Bay in Kenwood Beach, Maryland. It was a family rite of passage to one day co-captain my grandfather’s tiny gray boat, a 12-foot-long aluminum rowboat with three wooden planks for sitting either up front, in the middle (to man the oars), or in the back where my grandfather would attach the tiniest outboard motor I’ve ever seen. My time finally came at the age of six when my grandfather gently shook me awake well before the sunrise. He showed me how to properly stack the wire crab traps in the bottom of the boat, bait them with assorted frozen chicken parts, clasp the bait door shut with one of my grandmother’s old wooden clothespins and secure each trap to a 45-foot rope that clipped onto the buoyant object that would ultimately mark each trap’s location under the waves: an empty plastic gallon milk jug marked with paint.

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My grandfather and I would catch bushels of large Chesapeake blue crabs with that humble little rowboat. The bounty of the Chesapeake Bay seemed endless. However, when I was 12, we began to notice that the once-large blue crabs were becoming less plentiful and smaller in size. By the time I turned 16, just 10 years after I began crabbing with my grandfather, the blue crab population was so diminished that it was no longer worth the trouble of going out on the water. How was it possible that in less than a decade, America’s largest estuary, and one of nature’s most SUROLāFVRXUFHVRIVHDIRRGLQWKH world, had found itself in such

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NATHAN LYON OCEAN PHOTO BY BILL COGGIN, HEADSHOT PHOTO BY SARAH FORMAN, LINGUINE & MUSSELS PHOTO BY BEATA LUBAS

BY NATHAN LYON

clean eating academy

disarray? Would the Chesapeake Bay blue crab population ever rebound? (Cue suspenseful music! Fade to black. Oh, no – cliffhanger!) From buttery blue crab cakes to VZHHWEULQ\R\VWHUVWRJULOOHGāVK tacos with spicy salsa, there’s no question that people love eating seafood. Goodness knows I do! However, if we want to continue enjoying seafood, we have to protect and preserve the ocean and environment. That’s why I am passionate about spreading the word on sustainable seafood – seafood that’s caught or farmed in ways that are friendlier to the environment. When you choose sustainable seafood, you can enjoy a tasty meal and take care of the earth at the same time. It’s a win-win! Plus, it’s easy to do. Here’s a tip to get you started: Download the Seafood Watch app onto your smartphone or tablet. Seafood Watch, a program from the Monterey Bay Aquarium, tells you which seafood is a best choice in addition to what types of seafood you should avoid. The app will even point you in the direction of restaurants and grocery stores in your area where they sell sustainable seafood. Couldn’t be easier, right? Now, how about those buttery blue crab cakes? Are they sustainable? Did the Chesapeake Bay blue crab population ever rebound? As it turns out, with baywide management measures and regulations in place, the answer is yes! In fact, the bay-wide harvest

of blue crabs has remained at sustainable levels for the last eight consecutive years. This is a success story of sustainable seafood, and a success that I hope repeats itself over and over again. It’s stories like these that make me especially excited to have the opportunity to share my love and passion for delicious, sustainable food with you in my upcoming Clean Eating Academy course, Mastering Sustainable Seafood, Poultry and Meat. Perhaps you’re curious about some of the issues surrounding sustainable seafood, or maybe you’re hungry for new recipes and foolproof cooking methods. Join me and let’s dive into the world of sustainable seafood and meat (yes, I’ll cover it all!). I’ll be there with a delicious repertoire of recipes, plenty of kitchen tips, practical shopping advice and step-by-step instructions so that together we can tackle technical feats such as āOOHWLQJDāVK Don’t miss this opportunity to expand your culinary skills, deepen your knowledge, eat right for the planet and delight your taste buds. Come be my co-captain and let’s have some fun in the kitchen. Visit cleaneating.com/sustainablefood to learn more! I look forward to cooking with you soon!

Find this flavor-packed meal plus many more inside Nathan’s new Clean Eating Academy course!

Nathan Lyon, co-host of Growing A Greener World (PBS) and host of Good Food America with Nathan Lyon (Veria), is an Emmynominated chef, cookbook author and instructor of the CE Academy’s Mastering Sustainable Seafood, Poultry & Meat, launching later this month. Sign up today! cleaneating.com/ sustainablefood.

RECIPES | prep-ahead sundays

CHEF’S TIP: This recipe, when used as a topping for baked potatoes or potato gratin, goes well alongside our Veggie BLT (cleaneating. com/veggieblt) or our make-ahead and freezer-friendly burritos (cleaneating. com/bestburritos).

Creamy Carrot Cashew Sauce

nancy midwicki

with Roasted Broccoli

p.42

FOOD STYLIST/ RECIPE DEVELOPER, TORONTO, ON

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FOOD STYLING BY NANCY MIDWICKI, PROP STYLING BY THE PROPS

“My mantra is to eat well, get lots of sleep and exercise every day,” says “Batch Cooking for Easier Weekdays” food stylist Nancy Midwicki. In addition to her work for Clean Eating, she has developed recipes and lent her foodstyling prowess to cookbooks, food packaging, magazines and advertising. In her spare time, Midwicki enjoys gardening, home decor, acting and singing. “I am venturing into community theater this fall and hope to be belting out a song onstage before I am too old to hold a tune,” she says.

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Batch Cooking for Easier Weekdays A little weekend prep can yield an arsenal of wholesome, stick-to-your-ribs meals and snacks to get you through the week deliciously – and without ever having to reach for the takeout menus. RECIPES BY AMY SYMINGTON, PHOTOGRAPHY BY PAULA WILSON

ON THE MENU THIS WEEK BREAKFAST

DINNER

SNACKS

Sorghum Pancakes with Fresh Berries & Maple Syrup

Creamy Carrot Cashew Sauce with Roasted Broccoli over Baked Potato

Roasted Spicy Edamame

Sorghum Pancake Nut Butter Banana Sandwich

LUNCH Un-Caesar Salad Wrap with Eggplant Bacon Artichoke Chowder with Whole-Grain Crusty Bread

Creamy Carrot Cashew Sauce with Roasted Broccoli over Pasta Potato Gratin with Creamy Carrot Cashew Sauce & Roasted Broccoli served with your favorite freezable Clean Eating main Un-Caesar Salad Wrap with Eggplant Bacon Artichoke Chowder with Whole-Grain Crusty Bread

Gluten-Free Seed Crackers with your favorite hummus, spread or cheese Creamy Carrot Cashew Sauce & Roasted Broccoli fondue served with your favorite veggies, crackers, pickles or wholegrain crusty bread for dipping

PREP SUNDAY Sorghum Pancakes – will keep in the freezer for up to 3 months Un-Caesar Salad Wrap with Eggplant Bacon – prewrapped will keep until Wednesday and unwrapped will keep until Friday Artichoke Chowder – will keep in the fridge until Friday or in the freezer for up to 3 months Creamy Carrot Cashew Sauce with Roasted Broccoli – will keep in the fridge until Friday or in the freezer for up to 3 months Roasted Spicy Edamame – will keep for up to 3 weeks Gluten-Free Seed Crackers – will keep for up to 3 weeks

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RECIPES | prep-ahead sundays

TOASTER PANCAKES

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Sorghum Pancakes MAKES 8 PANCAKES. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 25 MINUTES. CHEF’S TIP: For a savory pancake, top with sautéed garlic, mushrooms and leafy greens and serve with a béchamel.

½ cup brown rice ﬂour ½ cup sorghum ﬂour 2 tbsp ground ﬂaxseeds 2 tsp baking powder 1 tsp baking soda 1⁄4 tsp sea salt 1½ cups unsweetened soy milk 1½ tbsp grape seed oil or liquid coconut oil, divided 1 tbsp pure maple syrup 1 tsp pure vanilla extract

1. 7RDPHGLXPERZODGGĂRXUV ĂD[VHHGVEDNLQJSRZGHUEDNLQJ VRGDDQGVDOWDQGPL[WKRURXJKO\ ,QDVHSDUDWHPHGLXPERZOZKLVN WRJHWKHUPLONWEVSRLOPDSOHV\UXS DQGYDQLOOD$GGGU\LQJUHGLHQWV WRZHWDQGPL[XQWLOFRPSOHWHO\ LQFRUSRUDWHGDQGQROXPSVUHPDLQ 6HWDVLGHIRUPLQXWHV 2.,QDODUJHVDXWªSDQRUJULGGOHRQ PHGLXPKLJKKHDW}WVSRLOWKLQO\ EUXVKHGDFURVVVXUIDFHRISDQ 3. $GG}FXSPRXQGVRIEDWWHU WRSDQDQGOHWFRRNXQWLOVLGHVWXUQ JROGHQDQGPLGGOHLVāUPDERXW PLQXWHV)OLSDQGFRRNIRUDQRWKHU PLQXWH6HWDVLGH 4.5HSHDWZLWKUHPDLQLQJRLODQG EDWWHU7RSZLWKIUHVKEHUULHVDQG PDSOHV\UXSRUVSUHDGQXWEXWWHU EHWZHHQSDQFDNHVIRUDVDQGZLFK 5.,IIUHH]LQJOHWSDQFDNHVFRRO EHIRUHSODFLQJEHWZHHQSDUFKPHQW SDSHUDQGVWRULQJLQDUHVHDODEOHEDJ LQWKHIUHH]HU:KHQUHDG\WRHDW VLPSO\UHPRYHIURPIUHH]HUDQGSRS LQWRWKHWRDVWHU PER SERVING (2 pancakes): Calories: 237, Total Fat: 9 g, Sat. Fat: 1 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat: 6 g, Carbs: 33 g, Fiber: 4 g, Sugars: 4 g, Protein: 6 g, Sodium: 646 mg, Cholesterol: 0 mg

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LUNCH WRAPS Skip the preservatives and sugar often added to traditional Caesar dressings - here we make a high-fiber, real-food Caesar-style dressing and use it in these satisfying wraps for grab-and-go lunches or lazy dinners.

Un-Caesar Salad Wrap with Eggplant Bacon MAKES 6 WRAPS. HANDS-ON TIME: 25 MINUTES. TOTAL TIME: 40 MINUTES.

EGGPLANT BACON 1 eggplant, sliced into ¼-inch-thick rounds 3 tbsp reduced-sodium tamari 2 tbsp pure maple syrup 1 tbsp grape seed oil 1 tbsp smoked paprika DRESSING 2 cups BPA-free canned cannellini beans, rinsed and drained 2 cloves garlic 1 lemon, zested and juiced

1. Preheat oven to 400°F and line a large baking sheet with parchment paper. 2. In a large bowl, toss together all Eggplant Bacon ingredients and evenly arrange on baking sheet. Cover eggplant with any remaining liquid from bowl. Bake for 15 to 18 minutes, or until all liquid has evaporated and HJJSODQWLVāUP/HWFRRO7KLQO\VOLFH lengthwise to create “bacon” slivers or cut in half. Set aside. 3. 7RDEOHQGHUDGGDOOGUHVVLQJ ingredients plus 2 tbsp water and blend until very smooth. Set aside.

¼ cup extra-virgin olive oil ¼ cup nutritional yeast 2 tbsp apple cider vinegar 1 tsp Dijon mustard ¼ tsp sea salt, optional ALMOND PARMESAN ¼ cup almond ﬂour/meal ¼ cup nutritional yeast FOR SERVING 2 heads kale, torn into bite-size pieces ¼ cup sun-dried tomatoes, sliced 1 tbsp capers, ﬁnely chopped 6 10-inch whole-grain tortillas

4. In a small bowl, mix together Almond Parmesan ingredients. Set aside. 5. In a bowl, toss dressing with kale, sun-dried tomatoes and capers. Divide evenly among tortillas and top with Almond Parmesan and Eggplant Bacon; roll tightly. Wrap individually in plastic wrap and refrigerate until ready to serve, up to 3 days. 6.7RVWRUHIRUIXWXUHDVVHPEO\SODFH kale into a resealable bag with a damp cloth or paper towel; transfer dressing to a Mason jar; and place Almond Parmesan and Eggplant Bacon in separate resealable bags. Refrigerate up to 5 days. PER SERVING (1 wrap): Calories: 483, Total Fat: 20 g, Sat. Fat: 3 g, Monounsaturated Fat: 10 g, Polyunsaturated Fat: 6 g, Carbs: 60 g, Fiber: 14 g, Sugars: 11 g, Protein: 20 g, Sodium: 770 mg, Cholesterol: 0 mg

CHEF’S TIP: If you have a panini press handy, these wraps grill very nicely.

RECIPES | prep-ahead sundays

CHEF’S TIP: For an added hit of umami, garnish with whole-leaf or ﬂaked dulse (a type of seaweed).

FALL CHOWDER Fall is the season for one-pot wonders. Try our freezer-friendly Artichoke Chowder, great for a soul-satisfying lunch or dinner paired with whole-grain crusty bread or crackers.

Artichoke Chowder MAKES 8 SERVINGS. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 50 MINUTES.

1 tbsp grape seed oil 1 large yellow onion, diced 2 cups oyster mushrooms, sliced 3 celery stalks, diced 1 large carrot, diced 2 tbsp dried thyme 2 cloves garlic, minced 4 cups low-sodium vegetable broth 1 large white potato, diced

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2 cups artichoke hearts, water-packed, drained, rinsed and sliced 2 cups full-fat coconut milk 1 cup unsweetened non-dairy milk of your choice 1 tbsp dulse ﬂakes, optional

1. In a large stockpot on mediumhigh, heat oil. Add onions and sauté until soft and translucent, about 3 minutes. 2. Add mushrooms and sauté for 5 minutes until slightly brown. Add celery, carrots, thyme and garlic and sauté until celery is tender, about 5 minutes. 3. Stir in broth and bring to a boil, then add potatoes. Simmer until potatoes are tender, about 12 minutes. 4. Add artichokes, coconut milk, QRQGDLU\PLONDQGGXOVHĂDNHV (if using); bring to a simmer. Let simmer for 5 minutes and season with salt. To serve, garnish with parsley.

½ tsp sea salt 1⁄3 bunch fresh parsley, chopped

PER SERVING (1½ cups): Calories: 228, Total Fat: 15 g, Sat. Fat: 11 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat: 1 g, Carbs: 21 g, Fiber: 4 g, Sugars: 4 g, Protein: 6 g, Sodium: 493 mg, Cholesterol: 0 mg

HaH VƀžſƄ

Power Snack

:KHQDIWHUQRRQ FUDYLQJVKLWUHDFKIRUWKHVHSURWHLQ SDFNHGQXWULHQWKHDY\ZHLJKWV

Roasted Spicy Edamame MAKES 3 CUPS. HANDS-ON TIME: 5 MINUTES. TOTAL TIME: 40 MINUTES.

1 lb frozen and thawed shelled edamame

the ultimate seed CRACKERS

0DNHDELJEDWFKRI WKHVHHDV\KRPHPDGHFUDFNHUVIRUDWDVW\RQWKHJRVQDFNWKDWSDLUV ZHOOZLWKKXPPXVVSUHDGVDQGUHJXODURUQXWFKHHVH

1 tbsp dark sesame oil ½ tsp each ground ginger and sea salt Pinch ground cayenne pepper 1. 3UHKHDWRYHQWRq)7RD PHGLXPERZODGGDOOLQJUHGLHQWV DQGWRVVWRFRDW 2. 7UDQVIHUWRDODUJHSDUFKPHQW OLQHGEDNLQJVKHHWGLVWULEXWLQJ HYHQO\DQGEDNHIRUWR PLQXWHVVWLUULQJDIWHUPLQXWHV XQWLOHGDPDPHDUHVOLJKWO\EURZQ DQGGU\ 3. /HWFRROFRPSOHWHO\WKHQWUDQVIHU WRDUHVHDODEOHEDJRUFRQWDLQHUIRU XSWRZHHNV PER SERVING (½ cup): Calories: 112, Total Fat: 6 g, Sat. Fat: 1 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat: 3 g, Carbs: 7 g, Fiber: 4 g, Sugars: 2 g, Protein: 9 g, Sodium: 165 mg, Cholesterol: 0 mg

Gluten-Free Seed Crackers MAKES: 24 CRACKERS. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 50 MINUTES.* *PLUS COOKING TIME FOR GRAINS.

1 cup cooked quinoa 1 cup cooked brown rice

1. 3UHKHDWRYHQWRq) 2. ,QDIRRGSURFHVVRUFRPELQH TXLQRDDQGULFHWRDPXVK\ FRQVLVWHQF\$GGVHHGVEDVLOVDOW DQGSHSSHUDQGSURFHVVWRDGRXJK OLNHFRQVLVWHQF\$GGFXSZDWHU LIQHHGHG WEVSDWDWLPHWRUHDFK WKDWFRQVLVWHQF\7KHDGGLWLRQRI ZDWHUZLOOGHSHQGRQWKHZHWQHVVRI WKHJUDLQVXVHGDQGFDQYDU\

¼ cup chia seeds ¼ cup ﬂaxseeds ¼ cup sesame seeds 2 tsp dried basil ¼ tsp sea salt 1⁄8 tsp ground black pepper

CHEF’S TIP: Add or substitute other spices (such as cumin and turmeric) for an aromatic twist.

3. 'LYLGHPL[WXUHLQWREDOOV %HWZHHQVKHHWVRISDUFKPHQW SDSHUUROORXWEDOOWR}LQFKWKLFN 6OLGHRQWRDEDNLQJVKHHWDQGUHPRYH WRSSDUFKPHQWOD\HU5HSHDWZLWK UHPDLQLQJGRXJKWUDQVIHUULQJWRD VHFRQGEDNLQJVKHHW 4.%DNHIRUDERXWPLQXWHV 5HPRYHIURPRYHQYHU\FDUHIXOO\ ĂLSWKHQEDNHIRUDQDGGLWLRQDO PLQXWHVRUXQWLOFUDFNHUVDUH FULVS\DQGVOLJKWO\EURZQ/HWFRRO EHIRUHFDUHIXOO\EUHDNLQJLQWR ELWHVL]HSLHFHV6WRUHLQD UHVHDODEOHEDJRUFRQWDLQHU PER SERVING (4 crackers): Calories: 152, Total Fat: 7 g, Sat. Fat: 1 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat: 4 g, Carbs: 19 g, Fiber: 5 g, Sugars: 0 g, Protein: 5 g, Sodium: 85 mg, Cholesterol: 0 mg

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RECIPES | prep-ahead sundays

Your Cook Once SHOPPING LIST VEGGIES & FRUITS Q2 heads kale Q1 head broccoli Q8 oz carrots Q1 bunch celery Q1 head garlic Q1 lemon Q1 eggplant

supper-ready SAUCE This creamy carrot cashew sauce with roasted broccoli is a healthy substitute that will fill those cheesy potato cravings. Serve it like you would any traditional cheese sauce over a baked potato or as a sauce for potato gratin or whole-grain pasta, or try serving it fondue-style accompanied by your favorite veggies, crackers, pickles or whole-grain crusty bread for dipping.

Q2 large yellow onions Q1 large white potato Q1 potato of your choice Q5 oz oyster mushrooms Q⅓ bunch fresh parsley QFresh berries of your choice WHOLE GRAINS

Creamy Carrot Cashew Sauce with Roasted Broccoli

Q1 box quinoa

MAKES 6 CUPS. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 30 MINUTES.*

Q1 bag brown rice ﬂour

*PLUS 1 TO 2 HOURS SOAKING TIME.

1 head broccoli, cut into small ﬂorets and hard exterior of stem removed and remainder diced 5 tbsp coconut oil, divided 1 cup carrots, diced 1 cup diced yellow onion 1 cup cashews, soaked for 1 to 2 hours, drained

1. Preheat oven to 400°F and line a baking sheet with parchment paper. 2. To a medium bowl, add broccoli and 1 tbsp oil. Toss until broccoli is coated and then evenly distribute onto baking sheet. Roast for 12 to

PER SERVING (1 cup): Calories: 267, Total Fat: 20 g, Sat. Fat: 11 g, Monounsaturated Fat: 5 g, Polyunsaturated Fat: 7 g, Carbs: 17 g, Fiber: 4 g, Sugars: 4 g, Protein: 7 g, Sodium: 397 mg, Cholesterol: 0 mg

2 tbsp coconut aminos 4 cloves garlic 3⁄4 tsp sea salt 1 tbsp apple cider vinegar

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Q1 bag sorghum ﬂour Q1 package whole-grain pasta of your choice

Q6 10-inch whole-grain tortillas QWhole-grain crusty bread

3. Meanwhile, to a blender, add remaining ¼ cup oil, carrots, onions, cashews, yeast, coconut aminos, garlic, salt and 2 cups water and process until completely smooth. 4. To a medium saucepan over medium-high, add cashew sauce. Bring to a gentle boil, then reduce heat to medium-low and simmer for 9 to 10 minutes, whisking occasionally. Remove from heat and stir in vinegar. Stir in roasted broccoli. If storing, let sauce cool then transfer to a Mason jar and refrigerate. This sauce will keep up to 5 days in the fridge.

1⁄3 cup nutritional yeast

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15 minutes, or until broccoli is green with some roasted brown spots. Set aside to cool.

Q1 box brown rice

HaH VƀžſƄ

PROTEINS Q 8 oz unsweetened non-dairy milk of your choice

Q12 oz unsweetened soy milk QCheese or nut cheese of your choice, optional

NUTS, SEEDS & OILS

The Coffee Lover’s Coffee Filter.

Q¼ cup almond ﬂour/meal Q5 oz raw unsalted cashews Q1 jar natural unsalted nut butter of your choice

Q1 bag chia seeds Q1 bag ground ﬂaxseeds Q1½ oz ﬂaxseeds

Is Your Coffee Really Natural if it’s Filtered through a White Processed, Bleached Filter?

Q1 bag sesame seeds Q1 jar coconut oil Q1 bottle extra-virgin olive oil Q1 bottle grape seed oil Q1 bottle dark sesame oil EXTRAS Q1 lb frozen shelled edamame Q1 jar artichoke hearts packed in water Q1 bottle dried basil Q2 15-oz BPA-free cans cannellini beans

Q1 jar capers Q1 bottle ground cayenne pepper Q16 oz full-fat coconut milk Q1 bottle coconut aminos Q1 bag dulse ﬂakes, optional Q1 bottle ground ginger Q1 bag nutritional yeast Q1 bottle smoked paprika Q1 jar sun-dried tomatoes Q1 bottle dried thyme Q1 qt low-sodium vegetable broth

RECIPE

Natural Coffee Hazelnut Milkshake • ½ cup cold or room temperature strong Makes 2 Servings coffee brewed with If You Care 1. %UHZFRIIHHXVLQJ,I
8QEOHDFKHG7RWDOO\&KORULQH)UHH7&) )6&&HUWL¿HG&RQH)LOWHUV &HUWL¿HG&RPSRVWDEOHIRU+RPHDQG0XQLFLSDO&RPSRVWLQJ

Q1 bottle apple cider vinegar Q1 container baking powder Q1 box baking soda Q1 bottle ground black pepper Q1 jar all-natural pickles, optional Q1 jar Dijon mustard Q1 bottle pure maple syrup Q1 bottle sea salt Q1 bottle reduced-sodium tamari Q1 bottle pure vanilla extract Q1 8-oz container hummus, optional

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RECIPES | superfoods

Chickpeas

Spirulina

EAT YOUR WAY

Healthy WITH OUR TOP 10 SUPERFOODS!

Hemp Hearts

We scanned the latest research and polled our top experts and advisers to come up with this comprehensive list of 10 nutrientdense superfoods to help take your health to the next level. TEXT BY JULIE MORRIS, RECIPES BY JULIE MORRIS AND NATHAN LYON, PHOTOGRAPHY BY RONALD TSANG

Brazil Nuts

Yacon

FOOD STYLING PHOTO 1234/SHUTTERSTOCK BY BERNADETTE AMMAR, PROP STYLING BY THE PROPS

Wakame

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Watercress

OUR PANEL OF EXPERTS TIFFANI BACHUS, RDN, Wellness coach, certiﬁed personal trainer and instructor of Clean Eating Academy’s A Whole-Life Guide to Lasting Weight Loss

HEATHER BAINBRIDGE, BSc, MA, EdM, RD, CDN, Expert in weight management, type 2 diabetes and heart disease prevention

JONNY BOWDEN, PhD, CNS, Boardcertiﬁed nutritionist, nationally recognized expert and author

NATHAN LYON, Emmynominated chef, cookbook author and instructor of the CE Academy’s Mastering Sustainable Seafood, Poultry & Meat ERIN MACDONALD, RDN, Wellness coach, recipe developer and instructor of the CE Academy’s A WholeLife Guide to Lasting Weight Loss

Shiitake & Maitake Mushrooms

Maqui Berry Powder

JULIE MORRIS, Natural foods chef, best-selling cookbook author and superfoods expert PAMELA SALZMAN, Certiﬁed holistic health expert and cooking instructor

JAMES SMITH, MBA, Chef & instructor of the CE Academy’s Intro to Clean Cooking & Nutrition Keﬁr cleaneating.com

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RECIPES | superfoods

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CHICKPEAS Healthy Fiber People often praise chickpeas (also known as garbanzo beans) for their high protein content of 15 grams per cooked cup. But in many ways, it’s their impressive amount of āEHU×JUDPVSHUFRRNHG cup, or nearly half of the recommended daily value (DV) for women and nearly onethird of the recommended '9IRUPHQ ×WKDWLVOLQNHG WRPRVWRILWVKHDOWKEHQHāWV %HFDXVHPRVWRIWKLVāEHULV in the insoluble form, studies have shown chickpeas help lower the more harmful form of LDL cholesterol, reduce risk of heart disease and help balance blood sugar level. A broad set of vitamins and minerals, including calcium, vitamin K, magnesium and zinc, also means chickpeas help promote strong bones. MORE USES FOR CHICKPEAS

Chickpeas make a hearty addition to pilafs, grain dishes and salads. Puréeing them creates a base for dips like hummus, and adding chickpea ﬂour to baked goods adds ﬁber and protein (plus, it’s glutenfree). If you’re using canned chickpeas or soaking dry ones, don’t waste the liquid: Also known as aquafaba, the liquid can mimic proteins in egg whites and can be used similarly to create a whipped effect in baked treats like meringue.

Braised Spiced Chickpeas with Swiss Chard & Sweet Potatoes SERVES 6. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 55 MINUTES.

3 tbsp extra-virgin olive oil 2 yellow onions, ﬁnely chopped 2 small fennel bulbs, cored and ﬁnely chopped ¼ tsp kosher salt or sea salt + additional to taste 7 large cloves garlic, minced 1 tbsp orange zest 1 tsp each ground cumin and coriander ½ tsp ground cinnamon 1 lb sweet potatoes, peeled and cut into ½-inch cubes 2 15-oz BPA-free cans unsalted chickpeas (aka garbanzo benas), rinsed and drained (TRY: Eden Organic Garbanzo Beans) 2 oz each dried unsweetened apricots, plums and ﬁgs (NOTE: Roughly chop apricots and plums; remove tough stems of ﬁgs and chop into quarters.)

1. To a 5.5-qt Dutch oven (or larger) or a large pot on medium, add oil, onions, fennel and salt and cook, stirring occasionally, until soft and WUDQVOXFHQWWRPLQXWHV$GG the garlic, zest, cumin, coriander and cinnamon. Stir and cook until fragrant, 1 minute. 2. Add potatoes, chickpeas, apricots, SOXPVāJVEURWKDQGKRQH\&RYHU increase heat to medium-high and bring to a boil. Reduce heat to medium-low; cook for 10 minutes, until potatoes are barely tender. 6WLULQWKHFKDUG&RRNXQFRYHUHG for 8 to 10 minutes, until greens are tender. Season with additional salt and pepper and garnish servings with cilantro. (TIP: &DQEHVHUYHGRQ its own or over couscous or rice, or with chicken over top.) PER SERVING (1⁄6 of recipe): Calories: 393, Total Fat: 11 g, Sat. Fat: 1 g, Monounsaturated Fat: 6 g, Polyunsaturated Fat: 2 g, Carbs: 67 g, Fiber: 14 g, Sugars: 28 g, Protein: 13 g, Sodium: 423 mg, Cholesterol: 0 mg

3 cups low-sodium chicken broth 1 tbsp raw honey 1 lb rainbow chard (leaves and stems), roughly chopped Ground black pepper, to taste Fresh cilantro leaves, for garnish

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HEMP HEARTS Protein Power Don’t let their VPDOOVL]HIRRO\RX×KHPSKHDUWV (also known as shelled hemp seeds) are nutritional heavyweights. A North American crop, hemp hearts DUHDāQHVRXUFHRISODQWEDVHG SURWHLQJUDPVSHUWDEOHVSRRQ serving). They are also composed of 30% healthy fat, which is largely made up of essential fatty acids (EFAs) in the optimal ratio for human health, including gammalinolenic-acid (GLA), an omega-6 IDWXVHGWRāJKWLQĂDPPDWRU\ conditions. Hemp contains pHbalancing chlorophyll (yes, the same chlorophyll that gives leafy greens their pigment). Add in an impressive supply of minerals (like iron) plus DGRVHRIāEHUDQGLWÚVHDV\WRVHH why hemp is revered.

Cauliflower Hemp Fettuccine Alfredo SERVES 4. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 30 MINUTES.

8 oz whole-wheat fettuccine 3 cups cauliﬂower ﬂorets, steamed ¼ cup hemp hearts, divided (TRY: Nutiva Organic Shelled Hempseed) 2 tbsp coconut oil 2 tbsp yellow miso paste 1 tbsp nutritional yeast 1 tsp apple cider vinegar ¼ tsp sea salt 2 large zucchini, spiralized or shaved into noodles 3 cups baby spinach ¼ cup chopped fresh basil leaves

MORE USES FOR HEMP SEEDS

With a soft texture and nutty taste, hemp seeds can be used in sweet and savory dishes. Try them folded into pasta, mixed into pancake batter or sprinkled on a smoothie bowl. They become creamy when blended, making them great for smoothies, salad dressings and sauces.

Pinch ground black pepper 1. &RRNSDVWDDFFRUGLQJWRSDFNDJH directions. 2. Meanwhile, in a food processor, FRPELQHFDXOLĂRZHUWEVSKHPSVHHGV oil, miso, yeast, vinegar, salt and 1/3 cup water. Blend until smooth. Mixture should WXUQLQWRDWKLFNVDXFH×LIWRRWKLFNDGG more water, 1 tbsp at a time, until a sauce consistency is reached. 3. To a large sauté pan on medium, DGGFDXOLĂRZHUVDXFHDQG]XFFKLQL QRRGOHV&RRNIRUWRPLQXWHVVWLUULQJ constantly, or until zucchini is tender and sauce has thickened. Fold in spinach and cook until wilted, about 1 minute. Fold in cooked pasta, toss until just incorporated, then remove from heat. 4. Divide among plates and top with basil, remaining 1 tbsp hemp seeds and pepper.

Serve this pasta as-is, or top with your favorite protein such as tofu, chicken or shrimp.

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PER SERVING (¼ of recipe): Calories: 426, Total Fat: 15 g, Sat. Fat: 7 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 5 g, Carbs: 61 g, Fiber: 11 g, Sugars: 8 g, Protein: 19 g, Sodium: 567 mg, Cholesterol: 0 mg

HaH VƀžſƄ

superfoods | RECIPES

Mushroom Cashew Lettuce Wraps SERVES 4. HANDS-ON TIME: 25 MINUTES. TOTAL TIME: 25 MINUTES.

1½ tbsp reduced-sodium tamari 1 tbsp coconut sugar (TRY: Wholesome! Organic Coconut Palm Sugar) 1½ tsp peeled and grated ginger Pinch ground cayenne pepper 1½ tbsp sesame oil 3 large cloves garlic, thinly sliced 4 cups chopped shiitake and/or maitake mushrooms ½ cup raw unsalted cashews 2 green onions, thinly sliced, divided 8 to 12 butter lettuce leaves Sriracha sauce, to taste 1 lime, cut into wedges 1. In a small bowl, combine tamari, sugar, ginger and cayenne. Set aside. 2. In a large nonstick skillet on medium, heat oil. Add garlic and cook for 30 seconds. Stir in mushrooms and FRRNIRUWRPLQXWHVPRUHVWLUULQJ occasionally. Mix in cashews and half of green onions, then add tamari mixture DQGVWLUZHOO&RRNVWLUULQJFRQVWDQWO\ until excess liquid has evaporated, 1 to PLQXWHV 3.7RVHUYHVFRRSPXVKURRPāOOLQJ into the center of lettuce leaves. Drizzle with sriracha, and sprinkle with remaining half of green onions and a squeeze of lime. PER SERVING (2 to 3 wraps): Calories: 186, Total Fat: 12 g, Sat. Fat: 2 g, Monounsaturated Fat: 5 g, Polyunsaturated Fat: 3 g, Carbs: 18 g, Fiber: 3 g, Sugars: 8 g, Protein: 5.5 g, Sodium: 372 mg, Cholesterol: 0 mg

JAPANESE MUSHROOMS (SHIITAKE + MAITAKE)

Immunizing Powerhouse Japanese mushrooms like shiitake and maitake (also called “hen of the woods”) earn their title of “medicinal mushrooms,” offering powerful support in boosting the immune system and increasing life-span. Recent studies have linked their effectiveness to controlling blood sugar, protecting the liver DQGKHOSLQJāJKWDXWRLPPXQHGLVHDVHVDQGVRPHIRUPVRIFDQFHU (including breast and gastric cancer). Low in calories and rich in B vitamins, iron and many other micronutrients, these fungi offer a wealth of advantages.

MORE USES FOR JAPANESE MUSHROOMS Meaty and rich in umami

ﬂavor, both shiitake and maitake are delectable additions to stir-fries, soups, sandwiches and virtually any kind of savory recipe. A quick sauté in a hot pan is all they need to enhance their ﬂavor and succulent texture while still retaining beneﬁcial nutrients. Dried versions of these mushrooms are also available; they need to be rehydrated by soaking in hot water and can then be used in the same way. A trick to add deep ﬂavor to your dishes: Soak your dried mushrooms in hot water, then use the soaking liquid as a broth, and chop and use the mushrooms in your cooking for a double dose of umami ﬂavor.

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RECIPES | superfoods

Use this gut-friendly ingredient in two ways –

Lemon & Herb Kefir Spread MAKES 1 CUP. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 15 MINUTES.* *PLUS 16 TO 18 HOURS STRAINING TIME.

Apple, Frisée & Radicchio Salad

to add creaminess to salad dressings and in place of cream cheese in spreads (try our herbed spread over crackers!).

with Lemon Kefir Dressing SERVES 4. HANDS-ON TIME: 25 MINUTES. TOTAL TIME: 25 MINUTES.

2 cups whole-milk keﬁr 1 large shallot, diced small 1 tsp ﬁnely chopped preserved lemon, optional

3 tbsp fresh lemon juice

1 tsp ﬁnely chopped fresh thyme

2 tbsp roasted walnut oil or extra-virgin olive oil

½ tsp lemon zest + 1 tsp fresh lemon juice Kosher salt (or sea salt) and ground black pepper, to taste 1.3RXUWKHNHāULQWRDQXWEDJ3ODFH WKHEDJLQDVWUDLQHUVHWLQVLGHD ERZO&RYHUZLWKDWRZHORUSODVWLF ZUDSDQGUHIULJHUDWHWRKRXUV 2.'LVFDUGWKHZKH\FOHDUOLTXLG LQ ERZO7UDQVIHUVWUDLQHGNHāUIURP EDJLQWRDVPDOOERZO$GGSUHVHUYHG OHPRQLIXVLQJ WK\PHOHPRQ]HVW DQGOHPRQMXLFHDQGVWLUWRFRPELQH 6HDVRQZLWKVDOWDQGSHSSHUTIP: 1XWEDJVDUHGHVLJQHGWRVWUDLQQXW PLONVDQGFDQEHIRXQGLQKHDOWK IRRGVWRUHVRURQOLQH7KH\ZRUN UHDOO\ZHOOIRUWKLVSXUSRVHEXWLI \RXFDQÚWāQGWKHPXVHDWULSOH OD\HURIFKHHVHFORWK PER SERVING (¼ cup): Calories: 14, Total Fat: 1 g, Sat. Fat: 0 g, Carbs: 1 g, Fiber: 0 g, Sugars: 1 g, Protein: 1 g, Sodium: 20 mg, Cholesterol: 3 mg

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1. In a small container with a tightāWWLQJOLGFRPELQHVKDOORWOHPRQ MXLFHZDOQXWDQGJUDSHVHHGRLO FORVHOLGWLJKWO\VKDNHZHOO$GGNHāU DQGVKDNHDJDLQ

2 tbsp grape seed oil 5 tbsp whole-milk keﬁr 10 oz frisée (2 small heads), cored and leaves cut into 1-inch pieces 4 oz radicchio (½ small head), halved lengthwise and cut into ⅓-inch slices 7 small radishes (preferably the French variety, if available), quartered

2.,QDODUJHERZOFRPELQHIULVªH UDGLFFKLRUDGLVKHVFXFXPEHUV DSSOHVSDUVOH\PLQWDQGZDOQXWV 3RXUGUHVVLQJRYHUWRSDQGWRVV 6HDVRQZLWKVDOWDQGSHSSHU PER SERVING (¼ of recipe): Calories: 302, Total Fat: 23 g, Sat. Fat: 3 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 15 g, Carbs: 24 g, Fiber: 7 g, Sugars: 13 g, Protein: 5 g, Sodium: 115 mg, Cholesterol: 2 mg

2 Persian cucumbers, sliced in half lengthwise and cut diagonally (¼-inch thickness) 2 apples (Fuji, Pink Lady or Honeycrisp), cored and sliced into 1⁄8-inch slices ¾ cup roughly chopped fresh ﬂat-leaf parsley ⅓ cup fresh mint leaves, roughly chopped ½ cup toasted unsalted walnuts, roughly chopped Kosher salt (or sea salt) and ground black pepper, to taste

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superfoods | RECIPES

KEFIR Gut Support Think of A starter or a main: This salad makes a large portion and can be topped with a protein such as chicken or tofu. You can also serve it as a side or starter salad for six people.

NHāUDVDVXSHUFKDUJHG version of yogurt, offering a VLPLODUĂDYRUDQGIXQFWLRQ EXWVLJQLāFDQWO\HQKDQFHG with an increased variety and quantity of gut-friendly probiotics. These “friendly” bacteria can help with everything from enhancing absorption of nutrients from the food you eat and easing digestive problems to bolstering the immune system DQGSUHYHQWLQJGLVHDVH×DQG they act as an antibacterial WKHJRRGEDFWHULDKHOSāJKW and crowd out the bad). For those who are avoiding dairy, fear not: Non-dairy varieties RINHāUPDGHZLWKVXSHUIRRGV like coconut are available as well. (For more on the power of probiotics, check out "Expert Advice to Fix Your Gut Right Now" on page 63.)

PHOTO 1234/SHUTTERSTOCK

MORE USES FOR KEFIR Aside from being a standalone beverage, keﬁr can also be added to various types of recipes such as smoothies and breakfast bowls. Try it as a substitute for cream in chilled soups, or blend keﬁr with fruit to make ice pops. Remember that high heat can destroy probiotics, so always aim to use keﬁr in uncooked contexts.

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RECIPES | superfoods

Watercress & Spinach Soup

WATERCRESS

with Cheesy Thyme Crisps

Anticancer Agent All leafy greens are good for you, but watercress

SERVES 4 TO 6. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 1 HOUR.* *PLUS COOLING TIME.

1 1-lb bag chopped frozen spinach (or 1 lb fresh spinach, roughly chopped) 8 oz watercress 2 tbsp extra-virgin olive oil 2 yellow onions, ﬁnely chopped 1¼ tsp kosher salt (or 1 tsp ﬁne sea salt), divided + additional to taste 3 large cloves garlic, roughly chopped 4 cups low-sodium vegetable broth (TRY: Paciﬁc Foods Organic Vegetable Broth Low Sodium) ¼ cup fresh mint leaves 3 tbsp cold organic unsalted butter 1½ tbsp fresh lemon juice ¼ tsp ground black pepper + additional to taste Crème fraîche, for serving, optional CHEESY THYME CRISPS (OPTIONAL) 1 cup ﬁnely grated Parmigiano-Reggiano 1⁄2 cup grated Gruyère cheese 1⁄2 tbsp white whole-wheat ﬂour, sifted 3⁄4 tsp ﬁnely chopped fresh thyme Pinch ground black pepper

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stands out as one of the best. Multiple studies have shown watercress’s effects in reducing DNA damage and against cancer, showing particular promise in cases of lung and oral cancers. Thanks to a high content of lutein and beta-carotene, regular watercress consumption has also been linked to lower incidence of eye disorders, including cataracts and age-related macular degeneration. Watercress is rich in chlorophyll and antioxidants and contains over 15 vitamins and minerals, such as vitamin C, iron and calcium.

MORE USES FOR WATERCRESS For maximum health beneﬁts, raw or very lightly cooked watercress should be consumed regularly. Its crisp and peppery ﬂavor is a refreshing addition to salads or pilafs, stirred into cooked pasta or sprinkled on top of pizza.

1. Prepare thyme crisps (if making): Preheat oven to 350ºF. In a large bowl, toss all crisp ingredients. Place 6 1-tbsp mounds of mixture, evenly spaced apart, on a large parchmentlined baking sheet. Pat the mounds, XVLQJ\RXUāQJHUVLQWR~WR 4-inch rounds. 2. Bake for 8 minutes until crisps are light brown. Set aside to cool on sheet for 5 minutes, then use a metal spatula to transfer to a wire rack to cool completely. Using a cool baking sheet, repeat to cook remaining crisps. 3. 0HDQZKLOHāOODVPDOOSRWKDOIZD\ with water and bring to a boil. Add spinach and cook until thawed, about 2 minutes. Add watercress and continue to cook just 2 minutes more. Drain and cool quickly under cold running water. Continue to drain in strainer, squeezing out as much water from spinach and watercress as possible. (NOTE: If using fresh spinach instead of frozen, blanch for only 2 minutes at the same time as watercress.)

4. In a large saucepan on mediumlow, heat oil. Add onion and ¼ tsp salt and cook for 6 to 7 minutes, stirring occasionally, until onion is soft and beginning to turn golden. Add garlic, stir, and cook until fragrant, 1 minute. Add broth, increase heat to high and bring to a simmer; remove from heat. 5. To a blender, add spinach, watercress, mint and stock mixture. Blend until smooth. Add butter, lemon juice, pepper and remaining 1 tsp salt; continue to blend until fully incorporated. Season to taste with additional salt and pepper. Serve soup in individual bowls. If using, add a dollop of crème fraîche and a few cheesy thyme crisps. PER SERVING (¼ of soup): Calories: 224, Total Fat: 16.5 g, Sat. Fat: 6.5 g, Monounsaturated Fat: 8 g, Polyunsaturated Fat: 1 g, Carbs: 16 g, Fiber: 6 g, Sugars: 5 g, Protein: 6.5 g, Sodium: 853 mg, Cholesterol: 23 mg

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RECIPES | superfoods

1. In a small saucepan, bring amaranth and 1 cup water to a boil; reduce heat to medium-low and JHQWO\VLPPHUIRUPLQXWHVXQWLO cooked down to a thick porridge, stirring occasionally toward end of cooking. Remove from heat.

SPIRULINA Green Energy In terms of nutrient-dense foods, spirulina is at the top of the list. Often referred to as nature’s multivitamin, spirulina’s micronutrient content is nothing short of astounding: gram for gram, it contains 180% more calcium than whole milk, 5,100% more iron than VSLQDFKDQGPRUHEHWDFDURWHQHWKDQFDUURWV×LQIDFWMXVW JUDPVRIVSLUXOLQDH[KLELWVPRUHDQWLR[LGDQWDQGDQWLLQĂDPPDWRU\ DFWLYLWLHVWKDQāYHVHUYLQJVRIIUXLWVDQGYHJHWDEOHV7KHUHDUHRYHU VFLHQWLāFVWXGLHVDQGFOLQLFDOWULDOVWKDWVKRZFDVHWKHEHQHāWVRI spirulina, which include enhancing the immune system and treating and preventing allergies, oral cancer and other types of cancers, liver GLVRUGHUVDQGLQĂDPPDWRU\GLVHDVHVVXFKDVKHDUWGLVHDVH6SLUXOLQD nourishes the body throughout and acts as a natural energizer. MORE USES FOR SPIRULINA While spirulina should not be cooked (heat destroys its valuable properties), it makes a wonderful addition to smoothies, drinks, sauces and dressings. Try mixing the powder into foods that are green, such as guacamole or pesto – just remember, a little goes a long way.

Amaranth Falafels with Green Tahini Sauce SERVES 4. HANDS-ON TIME: 35 MINUTES. TOTAL TIME: 1 HOUR.

¼ cup amaranth 1¼ cups packed minced fresh ﬂat-leaf parsley, divided 2 tbsp ground ﬂaxseeds 1½ tbsp olive oil 4 large cloves garlic, minced, divided 1 tsp ground cumin 1 tsp sea salt, divided

1 15-oz BPA-free can unsalted chickpeas, drained and rinsed 2 tbsp minced yellow onion ¼ cup tahini paste 3 lemons (juice 2 lemons to yield 6 tbsp juice; cut remaining 1 lemon into wedges for serving) ¾ tsp spirulina powder ½ small head cabbage, thinly shaved

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2. Position oven rack in second-totop notch and preheat broiler. Line a large baking sheet with a silicone baking mat or parchment paper. 3. To a food processor, add cooked DPDUDQWK}FXSSDUVOH\ĂD[RLO KDOIRIJDUOLFFXPLQDQG~WVSVDOW Process until incorporated. Add chickpeas and onion; pulse to grind chickpeas coarsely, leaving a bit of gravel-sized texture; do not blend. 4. Drop mixture into 16 rounded 1-tbsp mounds onto prepared sheet, ĂDWWHQLQJVOLJKWO\ZLWKāQJHUV%URLO for 9 to 10 minutes, until tops are JROGHQ&DUHIXOO\ĂLSZLWKDVSDWXOD EURLOWRPLQXWHVPRUHXQWLO golden brown on top. Let cool on pan for 10 minutes. 5. While cooling, prepare sauce: In a small blender or food processor, purée tahini, lemon juice, spirulina, ¾ cup parsley, remaining half of JDUOLFDQG~WVSVDOWDQG}FXS water; blend until completely smooth. Line plates with cabbage DQGWRSHDFKZLWKIDODIHOVVDXFH and a lemon wedge for squeezing. Divide remaining ¼ cup parsley over top. Serve extra sauce on the side for dipping. May be served warm or cold. PER SERVING (4 falafels with ¼ of sauce and cabbage): Calories: 352, Total Fat: 17 g, Sat. Fat: 2 g, Monounsaturated Fat: 7 g, Polyunsaturated Fat: 5 g, Carbs: 40.5 g, Fiber: 10 g, Sugars: 5 g, Protein: 13 g, Sodium: 546 mg, Cholesterol: 0 mg

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and let all your delicious, superfood ingredients get to know each other better with a gold-standard Vitamix® machine, the preferred blender of worldclass chefs and passionate home cooks everywhere.

This recipe has been written for the C-Series machines with Variable Speed control and Standard 64-ounce container. If you are using a different Vitamix machine or container size, you may need to make adjustments to the Variable Speed, processing time, and/or ingredient quantities.

HEALTH || ask RECIPES superfoods the doc

MAQUI BERRY Beauty Boost This “rainforest blueberry,” hailing from the Patagonian region of Chile, is noticeably rich in purple pigment – an indication of its exceptionally high concentration of anthocyanin antioxidants, making maqui one of the most antioxidant-rich foods in nature. These anthocyanins are behind the growing interest in maqui among the medical community, particularly with regard to the berry’s link to enhanced respiratory and cardiovascular health. Combined with its wealth of vitamin C, maqui is an extremely effective tool for skin rejuvenation, collagen production and overall healthy, graceful aging.

MORE USES FOR MAQUI BERRY In North America, maqui is most often found in powdered form, and it can be used in all types of uncooked applications, from smoothies to sauces to frozen desserts. Though its deep purple hue is instantly recognizable, maqui has very little ﬂavor, allowing it to swing easily between both sweet and savory uses.

Black Bean Tacos with Maqui Berry Salsa SERVES 4. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 45 MINUTES.

2 cups blackberries, coarsely chopped 2 tbsp fresh lime juice 2 tsp maqui powder (TRY: Navitas Naturals Maqui Powder) ½ large red onion, minced, divided 1 tbsp olive oil

1 15-oz BPA-free can unsalted black beans ¼ tsp each chipotle powder and sea salt 8 6-inch corn tortillas, warmed (or 8 large romaine leaves) 1 orange bell pepper, sliced into matchsticks ¼ cup fresh cilantro leaves ¼ cup unsalted macadamia nuts, ﬁnely chopped

1. Prepare salsa: In a small bowl, combine blackberries, lime juice, maqui powder and 2 tbsp onion. Cover and refrigerate until ready to serve. 2. In a small saucepan on medium, heat oil. Add remaining onion and sauté for 7 to 8 minutes, until onion is very soft, stirring occasionally. Add beans and their liquid, chipotle and salt. Reduce heat to mediumlow and simmer for 15 minutes. 3. Using a slotted spoon, drain a scoop of beans and add to center of each tortilla. Top with bell pepper, salsa, cilantro and nuts. Serve any remaining salsa on the side.

PHOTO 1234/SHUTTERSTOCK

PER SERVING (2 tacos): Calories: 361, Total Fat: 12.5 g, Sat. Fat: 2 g, Monounsaturated Fat: 9 g, Polyunsaturated Fat: 1 g, Carbs: 54 g, Fiber: 16 g, Sugars: 6 g, Protein: 12 g, Sodium: 151 mg, Cholesterol: 0 mg

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RECIPES | superfoods

Tortilla stand-in: Make an extra batch of these crepes to use as wraps for sandwiches or tacos, or serve with eggs for breakfast.

WAKAME Minerally Charged A brown seaweed, wakame contains a wealth of naturally occurring electrolytes such as calcium and magnesium, and other minerals such as manganese and iron. Wakame is also a very rich source of iodine, a mineral that’s essential for a healthy thyroid gland, which produces hormones that regulate many important functions including metabolism. In addition, it boasts anticancer, antibacterial, antiviral and antiparasitic properties. These qualities are largely due to its high concentration of fucoidan, a SRO\VDFFKDULGHWKDWāJKWVLQĂDPPDWLRQLQIHFWLRQKLJK blood pressure and allergies. PHOTO 1234/SHUTTERSTOCK

MORE USES FOR WAKAME Wakame can be cooked into soups,

stews and bean dishes, where it imparts a slightly salty ﬂavor. It can also be brieﬂy soaked to soften, then chopped and added to grain and rice dishes. You can grind it and mix with salt, pepper and dried herbs to make an all-purpose table seasoning.

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Flank Steak Wakame Crepes ZLWK:DNDPH$YRFDGR3XUªH MAKES 10 CREPES.* HANDS-ON TIME: 45 MINUTES. TOTAL TIME: 55 MINUTES. *PLUS 1 PRACTICE CREPE.

7RSWKHVHFUHSHVZLWKZKLFKHYHUYHJHWDEOHVVHHGVDQGFRQGLPHQWV\RXKDYHRQ KDQG×ZHORYHWKHFRPELQDWLRQRIUHGFDEEDJHJUHHQRQLRQVFLODQWURDYRFDGR WRDVWHGVHVDPHVHHGVDQGDVSODVKRIVULUDFKD

¾ oz dried wakame 2 large eggs 3 tbsp extra-virgin olive oil 1 cup chickpea ﬂour ¼ cup white whole-wheat ﬂour 3⁄4 tsp kosher salt (or 1⁄2 tsp ﬁne sea salt) 1⁄8 tsp ground black pepper Optional toppings: red cabbage, green onions, toasted sesame seeds, sriracha, as desired Wakame Avocado Purée, optional (recipe at right) STEAK 1 1½-lb ﬂank steak, trimmed and patted dry 1 tsp kosher salt (or 3⁄4 tsp ﬁne sea salt) ½ tsp ground black pepper 1 tbsp grape seed oil

PHOTO 1234/SHUTTERSTOCK

1. To a blender, add wakame and EOHQGRQKLJKWRWXUQLQWRDāQH powder. Measure out 3½ tsp. Set the remaining wakame powder aside (to be used in Wakame Avocado Purée). 2. Prepare crepes: In a large bowl, whisk together eggs and olive oil. Add 1½ cups water and whisk until ZHOOFRPELQHG$GGĂRXUVVDOW and pepper and whisk until well combined. Add reserved 3½ tsp wakame powder and whisk until just combined.

3. Heat a crepe pan or 9-inch nonstick sauté pan on medium-low. Measure about ¼ cup batter, and pour into center of pan. Quickly rotate and tilt pan to spread evenly, just enough to cover bottom of pan. &RRNIRU~PLQXWHVWKHQĂLSZLWK a plastic spatula. (The crepe should be set, maybe even very lightly golden brown in color but not dry or crispy.) Cook second side, about 1½ minutes, and then transfer to a cooling rack. Once crepes are at room temperature, stack them. 4. Prepare steak: Pierce steak in rows on both sides with a fork. Cut into 4 equal-size pieces. Season with salt and pepper.

Wakame Avocado Purée MAKES 1 CUP. HANDS-ON TIME: 10 MINUTES. TOTAL TIME: 10 MINUTES. )RUHYHQPRUHZDNDPHĂDYRU WU\WKLVHDV\RQHVWHSVDXFH
1 large avocado, pitted and ﬂesh scooped out ¾ cup packed fresh cilantro ¼ cup packed fresh mint ¼ cup grape seed oil 3 tbsp fresh lime juice 1 tbsp rice vinegar 2 tsp peeled and grated ginger

5. In a large nonstick sauté pan on medium-high, heat grape seed oil. Lay steak in pan and cook to desired doneness, turning once every minute, until well caramelized, about 6 to 9 minutes total cooking time for medium-rare depending on thickness. Let rest on a cutting board for 10 minutes. Cut in thin slices against the grain. Serve steak in crepes with optional toppings of your choice. If you’d like another element, try our Wakame Avocado Purée over top (skip the avocado slices). PER SERVING (1 crepe with steak and vegetables): Calories: 222, Total Fat: 12 g, Sat. Fat: 3 g, Monounsaturated Fat: 6 g, Polyunsaturated Fat: 2 g, Carbs: 9 g, Fiber: 2 g, Sugars: 2 g, Protein: 18 g, Sodium: 513 mg, Cholesterol: 78 mg

2 small cloves garlic, roughly chopped 1 tsp raw honey 3⁄4 tsp kosher salt (or 1⁄2 tsp ﬁne sea salt) ¼ tsp ground black pepper Remaining wakame powder (from crepe recipe; about 2 tsp) Place all ingredients in a blender except wakame powder; blend until smooth. Transfer to a medium bowl and stir in remaining wakame powder (about 2 tsp). PER SERVING (5 tsp): Calories: 95, Total Fat: 9 g, Sat. Fat: 1 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 4 g, Carbs: 4 g, Fiber: 2 g, Sugars: 1 g, Protein: 1 g, Sodium: 153 mg, Cholesterol: 0 mg

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RECIPES | superfoods

1/LQHDFXSPXIāQWUD\ZLWK SDSHUPXIāQOLQHUV

Prebiotic Sweetener A sweetener that’s actually good for your gut PD\VRXQGOLNHDQR[\PRURQEXW\DFRQLVDYHU\VSHFLDOWXEHU×DOWKRXJK it tastes sweet and can be extracted into a luxurious syrup, its impact on blood glucose is minimal. This amazing quality is mostly due to low-calorie yacon’s impressive concentration of fructooligosaccharides (FOS), which are indigestible carbohydrates that pass through the body unabsorbed. 1RWRQO\LVLWEHQHāFLDOIRUGLDEHWLFGLHWVDVZHOODVIRUZHLJKWORVV)26LV also considered a prebiotic, helping to promote the growth of probiotics, thereby improving gut health. In addition to a syrup, yacon can also be SXUFKDVHGDVZKROHGHK\GUDWHGVOLFHVZKLFKKDYHWKHEHQHāWRIRIIHULQJ DGGLWLRQDOāEHU)UHVK\DFRQURRWFDQEHIRXQGLQVSHFLDOW\JURFHU\VWRUHV MORE USES FOR YACON Yacon syrup can be used similarly to maple syrup or honey. Drizzle it on top of pancakes or porridge, use it to adorn desserts or mix a little into sauces and marinades that need a sweet touch, like a barbecue glaze.

Salted Chocolate Almond Butter Cups SERVES 12. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 40 MINUTES.* *PLUS REFRIGERATION TIME.

12 oz high-quality semisweet or dark chocolate, ﬁnely chopped (NOTE: Semisweet chocolate will provide a mellower ﬂavor and dark will be a bit more bitter. Choose your favorite.)

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½ cup natural smooth almond butter 2 tbsp coconut oil, melted ¼ cup yacon syrup ¼ tsp ﬁne sea salt Flaked sea salt, for garnish

3.0HDQZKLOHSUHSDUHāOOLQJ,QD small bowl, combine almond butter, FRFRQXWRLO\DFRQV\UXSDQGāQH salt, mixing until smooth. 4. 'LYLGHāOOLQJPL[WXUHDPRQJ hardened chocolate shells and use \RXUāQJHUVWRĂDWWHQDQGVSUHDG WKHāOOLQJDVQHHGHG2QHDWDWLPH top each shell with 1 tsp of remaining melted chocolate and use the back RIDVSRRQWRVSUHDGLQWRDĂDWOD\HU āOOLQJLQDQ\JDSVRUKROHVZLWK FKRFRODWH2QFHDOOFXSVDUHāOOHG VSULQNOHWKHLUWRSVOLJKWO\ZLWKĂDNHG sea salt and place in refrigerator for at least 30 minutes more, until FKRFRODWHDQGāOOLQJDUHVROLGLāHG 5. Remove cups from their liners EHIRUHVHUYLQJ&XSVZLOONHHS for several weeks in an airtight container in the fridge. PER SERVING (1 cup): Calories: 238, Total Fat: 18 g, Sat. Fat: 8 g, Monounsaturated Fat: 7 g, Polyunsaturated Fat: 2 g, Carbs: 21 g, Fiber: 4 g, Sugars: 13.5 g, Protein: 3 g, Sodium: 242 mg, Cholesterol: 0 mg

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PHOTO 1234/SHUTTERSTOCK

YACON

2. To a small saucepan, add chocolate and heat over low to melt, stirring constantly. (NOTE:&KRFRODWH burns easily, so keep a very close eye on the pot, and do not turn up heat beyond low.) Once chocolate is mostly melted, remove from heat and continue stirring to melt remaining chunks. Spoon ~WVSFKRFRODWHLQWRDPXIāQOLQHU and rotate it around to coat the ERWWRPDQGDERXW~LQFKXSWKH sides. Use a pastry brush to paint the sides more evenly, if needed. 7XFNWKHFKRFRODWHāOOHGOLQHUEDFN into the tray. Repeat with remaining PXIāQOLQHUV3ODFHWUD\LQWKH refrigerator for at least 15 minutes or until chocolate is hard to the touch.

BRAZIL NUTS

Brazil Nut Bread with Honey Butter

Selenium King

SERVES 10. HANDS-ON TIME: 25 MINUTES. TOTAL TIME: 1 HOUR.

Eating a handful of nuts a day has been VKRZQWRHQKDQFHORQJHYLW\DQG%UD]LOQXWVDUHQRH[FHSWLRQ 5LFKLQKHDOWK\IDWDQGāEHUWKHVHODUJHQXWVKHOSORZHU cholesterol, promote heart heath and are a good source of PLQHUDOVOLNHPDJQHVLXPDQGFDOFLXP7KH%UD]LOQXWÚVELJJHVW claim to fame, though, is one mineral in particular: selenium. Selenium has antioxidant properties, is necessary for the production of thyroid hormones and may also help to reduce WKHULVNRIEUHDVWFDQFHU%UD]LOQXWVDUHVRULFKLQVHOHQLXP that eating just one a day will meet your requirements.

MORE USES FOR BRAZIL NUTS Brazil nuts are a delicious snack alone or as part of a trail mix. They can be chopped and used as a crunchy topping for grain bowls and salads, cooked into stews, or ground and added to veggie patties or burgers. Additionally, these nuts can also be blended with water then strained to make a dreamy milk that can be used for any milk or cream application.

Organic unsalted butter, for greasing 6 tbsp white whole-wheat ﬂour + additional for dusting (TRY: King Arthur White Whole Wheat Flour) 1 tbsp orange zest 2 tsp unsweetened cocoa powder ½ tsp each ground cinnamon and baking powder 1⁄8 tsp kosher salt or sea salt 3 large eggs 1 cup ﬁnely chopped pitted Medjool dates 1 cup raw unsalted Brazil nuts, roughly chopped 2 tbsp whole milk HONEY BUTTER ½ stick organic unsalted butter (1⁄4 cup), softened 2 tbsp raw honey (preferably orange blossom) 1. Preheat oven to 325ºF. Butter a 9-inch cake SDQRUSLHSODWHWKHQGXVWZLWKĂRXUWDSRXW excess). Or butter then line bottom with a circle of parchment paper. 2. ,QDPHGLXPERZOFRPELQHĂRXU]HVW cocoa, cinnamon, baking powder and salt.

PHOTO 1234/SHUTTERSTOCK

3. Add eggs, dates, nuts and milk and mix ZHOO TIP: It’ll be thick and chunky, so you'll need to use some elbow grease.) Pour into pan, leveling off with the back of a spoon. Place pan on a baking sheet and bake for 40 to 45 minutes, until top is light to golden brown and center springs back when pressed.

Fun Fact! In Brazil, these nuts are called castanhas do Pará, meaning “nuts from Pará,” after the Brazilian state where they're grown (they're also grown in other South American countries).

4. Meanwhile, prepare butter: In a small bowl, combine butter and honey. Serve with bread. Bread can be served warm or at room temperature. PER SERVING (1⁄10 of bread and butter): Calories: 227, Total Fat: 16 g, Sat. Fat: 6 g, Monounsaturated Fat: 5 g, Polyunsaturated Fat: 4 g, Carbs: 20 g, Fiber: 3 g, Sugars: 14 g, Protein: 5 g, Sodium: 76 mg, Cholesterol: 69 mg

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ask dr. jonny

Kung Pao Chickpea Stir-Fry over Sesame-Fried Millet cleaneating.com/kungpao

The Right (and Wrong) Way to Do Vegetable Oils To eat or not to eat? CE's nutrition expert Jonny Bowden tackles the perplexing topic of vegetable oils.

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it seems everyone is down on vegetable oils. I thought they were good for you. Vegetable oils became the darling of the health food crowd right around the same time the government, together with the American Heart Association and other major health organizations, collectively decided that saturated fat was the cause of all our health problems and that we should avoid it at all costs. “Polyunsaturated fat” became a buzzword, all the restaurants switched from traditional lard to new (presumably healthy) vegetable oils, and suddenly the world was awash in corn oil, canola oil and soybean oil. Well, we now know that saturated fat is not the demon we were told it was, and even the new guidelines

no longer consider cholesterol a “nutrient of concern.” But we’re still consuming a ton of vegetable oil. It’s in virtually every processed food, and it’s impossible to swing a rope in a grocery store without hitting a dozen products made with the stuff. And that’s the problem. It’s not that vegetable oil per se is necessarily bad, though the kinds we consume contain nothing of real value. The problem is that vegetable oils are predominantly omega-6. Omega-6 is an essential fatty acid – we need it in our diet – but it’s DOVRSURLQĂDPPDWRU\7KLVLVQRWD problem when it’s balanced with an HTXDOLQWDNHRIDQWLLQĂDPPDWRU\ omega-3. But it’s not. Research shows that we consume about 16 times more omega-6 (mostly in the form of vegetable oil) than omega-3. This has contributed to the silent epidemic of LQĂDPPDWLRQWKDWZHÚYHEHHQVHHLQJ since the ’80s when the boneheaded SURKLELWLRQDJDLQVWVDWXUDWHGIDWāUVW came into being. Hence, many who lean toward whole-food, Paleo-style eating suggest not just consuming more omega-3, but also limiting (not eliminating) sources of omega-6 fat (like vegetable oils). Try swapping out some of those kitchen staples for healthier saturated fats like sustainable red palm oil, coconut oil or grass-fed butter or ghee, or for WHUULāFPRQRXQVDWXUDWHGIDWVOLNH avocado oil and olive oil. And when you do consume highomega-6 oils like peanut or sesame oils, look for the organic, coldpressed variety.

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KUNG PAO CHICKEN PHOTO BY BRANDON BARRÉ

The problem is that vegetable oils are predominantly omega-6. Omega-6 is an essential fatty acid – we need it in our diet – but it’s also pro-inﬂammatory.

special gut-health section | HEALTH

Expert Advice to Fix Your Gut Right Now A doctor, a nutritionist and a fermenting guru give you their best advice on maintaining a healthy microbiome, from the latest research to dietary recommendations to how to easily ferment at home to maximize your probiotic intake. PHOTOGRAPHY BY RONALD TSANG

Strawberry Ginger Beer (p. 73)

Pickled Ginger & Cardamom Carrots (p. 70)

FOOD STYLING BY MARIANNE WREN, PROP STYLING BY THE PROPS

Apple & Cabbage Sauerkraut (p. 68)

Preserved Lemons (p. 69) Cinnamon Cashew Yogurt (p. 71)

Baechu (Napa Cabbage) Kimchi (p. 75)

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The delicate balance of your microbiome – the bacteria, yeast, viruses and fungi that live in your gut and on your skin – just might be calling the shots when it comes to your digestion, weight and even your mood. But surprisingly, it doesn't take long to make meaningful changes. Get the need-to-know facts and our doctor-prescribed steps to help cultivate your inner ecosystem for optimal health. BY JONNY BOWDEN, PhD, CNS

A novel way to look at weight We are only now beginning to appreciate the profoundly important role these tiny microbes have on just about everything that has to do with our health. Take weight, for example. Among the thousands of bacterial species we’re all home to, two in particular have a profound

effect on what happens to the food we eat. Firmicutes are the ultimate in fat-loving microbes. They can FRQYHUWMXVWDERXWDQ\WKLQJ\RXHDWLQWRDPXIāQWRS Their kissing cousins, the Bacteroidetes, are the exact opposite. When the Bacteroidetes get to work on some food you just chowed down on, it’s like a school of SLUDQKDVLQDIHHGLQJIUHQ]\×WKH\ÚOOLQFLQHUDWHFDORULHV almost as fast as you can ingest them. As you can imagine, if you have more Firmicutes than Bacteroidetes living in your gut, you’re going to have a particularly hard time losing weight. Transplant the microbes from an obese mouse into the gut of a lean mouse and the lean mouse becomes fat, even if it eats the exact same diet it’s always eaten. Not surprisingly, UHVHDUFKFRQāUPVWKDWREHVHSHRSOHKDYHKLJKHUOHYHOVRI Firmicutes in their gut than lean people, while lean folks have a predominance of Bacteroidetes. Not only that, but higher levels of Firmicutes “turn on” the genes that increase the risk for diabetes, obesity and heart disease. “The relative proportion of these two groups to each other, the Firmicutes-to-Bacteroidetes (or F/B) ratio, is critical for determining health and ULVNIRULOOQHVVÝVD\VERDUGFHUWLāHGQHXURORJLVW David Perlmutter, MD, in his most recent book, Brain Maker (Little, Brown and Company, 2015) in which he demonstrates the link between the microbiome and many neurological diseases.

The gut-brain connection The notion of the gut being connected to the brain is not new. Michael Gershon, MD, wrote an iconic book about the subject back in 1999 called The Second Brain (Harper Perennial), in which he pointed out that 90% of your serotonin, the “feel good” neurotransmitter, actually comes from the gut – demonstrating that terms like “gut IHHOLQJÝDQGÜJXWZUHQFKLQJÝKDYHDVFLHQWLāFEDVLV

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ILLUSTRATION BY JENSINE ECKWALL

Tell someone you’re going to talk to them about the microbiome – the name given to the collection of trillions of nonhuman cells that live in your gut and on your skin – and you’d probably be met with a big yawn. Now, tell them that the microbiome might be the underlying reason they haven’t been able to lose weight, the reason they get sick more than their friends and maybe even the reason they get anxious or depressed, and suddenly their ears perk up like a French bulldog’s. So what is the microbiome, anyway, and why is HYHU\RQH×DWOHDVWHYHU\RQHLQWKHāHOGRIQXWULWLRQDQG health – talking about it? Most people think of microbes, such as bacteria, viruses, yeast and fungi, as something that’s potentially dangerous to them (just look at all the antibacterial handsoaps on the market!). But having the right strains of microorganisms in your body – and just as importantly, the balance among them – is crucial to good health. I often liken the microbiome to a vast and complex garden, albeit one that happens to live in your gut and on your skin. Like an ordinary garden, the microbiome contains VSHFLHVRIĂRUDWKDWDUHPRVWO\JRRGOLNHURVHVRU daylilies), species that are mostly not good (like dandelion weeds) plus a supporting cast of over 35,000 other species that play intertwining roles. In fact, a consortium RIDOPRVWXQLYHUVLWLHVDQGVFLHQWLāFRUJDQL]DWLRQV are currently contributing research to the Human Microbiome Project in an attempt to decode the normal microbial makeup of our bodies.

special gut-health section | HEALTH

Animal research has shown a powerful connection between microbes in the gut and all sorts of symptoms normally thought to be psychological in nature. The probiotic strain Lactobacillus rhamnosus GG helps reduce obsessive-compulsive behavior in mice, while Lactobacillus helveticus can decrease their anxiety. In one experiment, researchers transplanted bacteria from normal-acting mice into the guts of mice that had been bred to be anxious. The formerly anxious mice started acting more bold. Conversely, when they transplanted microbes from the anxious mice into the normal mice, the formerly normal mice started behaving like the Woody Allen character in Annie Hall. And if weight and anxiety weren’t enough, research has also demonstrated a strong connection between the microbiome and conditions as varied as autism, GHSUHVVLRQDQGLQĂDPPDWRU\ERZHOGLVHDVHVVXFKDV Crohn’s and ulcerative colitis. Which brings us to one of the maddening things about microbiome research: The science of description has far outpaced the science of prescription. To date, we are way better at describing what the microbiome is and what it does than we are at knowing precisely how to keep it healthy. Everyone now accepts that the microbiome is deeply involved in aspects of human physiology, metabolism and psychology. We even have some very detailed descriptions of the little buggers. We know, for example, that the microbiota on the skin are very different than, say, the microbiota in the gut. And we know that maintaining a healthy microbiome is one of the most important health strategies on the planet, far more important than anyone ever thought just a few short years ago.

But just because we’re not 100% sure of how to create a completely healthy microbiome, it doesn’t mean we’re clueless. In the course of my work, I have had many opportunities to speak with and interview dozens of experts on health and metabolism, and it’s nearly impossible to talk to any of them – no matter what their specialty – without hearing about the microbiome. And WKRXJKWKHāQDOZRUGRQPLFURELRPHKHDOWKLVYHU\YHU\ far from being written, virtually all experts seem to agree on three key actions you could take right now to increase the odds of a healthy gut.

STEP ONE: Eat foods teeming with probiotics. Probiotics are the class of microbes in your gut that we think of as “good.” They help us digest food, absorb nutrients, keep “bad” microbes (like Candida) from taking over and stimulate the immune system. Well-known examples of these strains are the Lactobacillus species (such as Lactobacillus acidophilus) and the %LāGREDFWHULXP species (such as %ELāGXP and B. longum). The Lactobacillus family supports microbes mainly in the small intestine while the action of the %LāGREDFWHULXP species is concentrated in the large intestine. Knowing what foods contain probiotics is easy – you just have to remember one word: fermentation. The very process of fermentation produces probiotics galore, which is one reason that virtually everyone in the integrative health and functional medicine world recommends making them a regular part of your diet. ([DPSOHVDUH\RJXUWNHāUWKH.RUHDQGLVKNLPFKL sauerkraut, tempeh, kombucha and real (fermented) soy sauce. (Flip to our recipes on page 68 to try fermenting at home!) And even if you do eat these

CULTIVATE A HEALTHY GUT: Just like a garden, your gut is home to some players that are mostly good (like roses) and some that are mostly bad (like weeds) – and a whole lot of players in between with intertwining roles. The key to a ﬂourishing garden is keeping everything in balance, with the good players outnumbering the bad.

HEALTH | special gut-health section

foods on a regular basis (most of us, unfortunately, don’t), a probiotic supplement makes a lot of sense. Probiotic supplementation is important at all times, especially if you’ve been on antibiotics. Remember that antibiotics are like the nuclear option for your gut – they basically wipe out everything. So yes, you can (and should) take probiotics while you’re on antibiotics (just not at the same time; the National Institutes of Health recommends taking probiotics 2 hours before or after antibiotics).

STEP TWO: Go easy on the junk carbs. Sugar feeds all the bad stuff in your body (from Candida to cancer), disrupts your hormonal balance, is LQĂDPPDWRU\DQG×ZDLWIRULW×LVJHQHUDOO\GLVUXSWLYH to the microbiome. Not only that, many of the foods that contain a lot of sugar (or, just as bad, convert to sugar in a heartbeat), are wheat-based, which poses a whole different set of problems. Wheat’s not a problem for HYHU\ERG\EXWLWÚVDGHāQLWHSUREOHPIRUPDQ\DQGIRU those people, high-grain diets are a prescription for gut LQĂDPPDWLRQKDUGO\DJRRGVWUDWHJ\IRUVWUHQJWKHQLQJ the integrity of the microbiome. Not one of the experts I interviewed still recommended a low-fat diet. In fact, most were contemptuous of it, and many took an even stronger position, suggesting that the very opposite of a low-fat diet (i.e., one high in fat and low in carbs) could balance hormones, lower LQĂDPPDWLRQDQGLQFUHDVHWKHKHDOWKRIWKHPLFURELRPH 3HUOPXWWHUIRUH[DPSOHODXGHGWKHEHQHāWVRIDKLJKIDW diet. “Fat is the preferred fuel of human metabolism,” he says.

STEP THREE: Eat foods rich in prebiotics. Prebiotics are simply food for probiotics. Remember, probiotics are living critters – they’re microbes, sure, but even a microbe’s gotta eat! And nothing looks tastier to a microbe living in your gut than prebiotics, nature’s IRRGIRUWKHFUHDWXUHVWKDWPDNHXS\RXULQWHVWLQDOĂRUD What’s really cool is that prebiotics preferentially feed the “good guys” in your intestinal garden. It’s as if they selectively channeled themselves to feed your “roses” rather than your “weeds.” 3UHELRWLFVDUHXVXDOO\VRPHW\SHRIāEHUWKHSUHIHUUHG IXHOIRUJXWEDFWHULDDQGDQRWKHUUHDVRQāEHULVVR important for your health). The little buggers feast on WKLVāEHUDQGIHUPHQWLWWXUQLQJLWLQWRFRPSRXQGVOLNH butyric acid, which nourish the intestinal lining and UHGXFHLQĂDPPDWLRQ Unfortunately, nobody eats foods that are naturally high in prebiotics. Or almost no one. Foods high on the prebiotic list include raw chicory and raw Jerusalem

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artichoke, not exactly the most popular foods on everyone’s menu. One of the best (and most accessible) sources is onion – preferably raw, but cooked works too. Onions aside, it’s not all that easy to get a good helping of prebiotics from food, which is why I personally recommend prebiotic supplements or a probiotic supplement with prebiotics in it. Diet has a powerful shaping effect on the microbiome. And if your microbiome is working against you – say you have an abundance of fat-making bacteria (Firmicutes) and a dearth of fat-burning bacteria (Bacteroidetes) – changing your diet may change the composition of your gut garden and can be a game changer for your health. Ü5HVHDUFKVKRZVWKDWVLJQLāFDQWFKDQJHVLQWKHDUUD\ of gut bacteria can take place in as little as six days after instituting a new dietary protocol,” writes Perlmutter. Considering the possible payoffs, that’s a pretty short investment of time.

Get Savvy about Probiotics With so many brands of probiotics out there, how do you weed through the options to ﬁnd the right one for you?

• Look for a dosage of at least 5 billion colony forming units (CFU) daily, though most manufacturers go considerably higher, which is ﬁne.

• I recommend looking for brands that contain strains of Lactobacillus acidophilus as well as at least one of the Biﬁdobacterium strains. (There are those who feel that Lactobacillus acidophilus DDS-1 is an even stronger and better strain than “plain” Lactobacillus acidophilus, so if your probiotic supplement contains the DDS-1 strain, so much the better.) Some experts, like Perlmutter, recommend that your probiotic formulation include a superior strain called Lactobacillus plantarum to help balance good and bad bacteria, to restore the health of your gut wall (especially after antibiotic use) and to improve digestion.

• Your probiotic should also contain prebiotics, food for the probiotics, such as fructooligosaccharides (FOS), or a ﬁber like inulin or arabinogalactan.

• Probiotics should generally be taken with food unless otherwise indicated – that’s the way they come in “nature” (i.e., fermented foods), and the stomach acid environment changes when you eat food, making it a more friendly environment for probiotics to survive.

• If you’re using probiotics to manage a speciﬁc condition, such as irritable bowel syndrome (IBS) or inﬂammatory bowel disease (IBD), I recommend working with a health practitioner to ﬁnd the right formula and dosage for you.

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Probiotics That Measure Up

DR. OHHIRA’S ORIGINAL FORMULA PROBIOTIC While this has a slightly lower dose, it contains particularly potent strains of bacteria that have undergone a unique fermentation process. $40, drohhiraprobiotics.com MASTER SUPPLEMENTS’ THERALAC With 30 billion CFU, this product contains ﬁve strains plus a patented prebiotic. $48, mastersupplements.com

$40, gardenoﬂife.com GENESTRA BRANDS HMF FORTE Contains 20 billion CFU including two Lactobacillus strains and two Biﬁdobacterium strains plus fructooligosaccharides (FOS). $58, genestra.com NOW PROBIOTIC-10 50 BILLION VEG CAPSULES A combination of 10 strains including Lactobacillus plantarum plus FOS. $50, nowfoods.com

HOMEGROWN PROBIOTICS Dive in to the incredibly tasty world of fermenting at home with these easy recipes brimming with gut-friendly bacteria. Before getting started, here are 4 key things about fermenting that you'll want to know. BY KATHRIN BRUNNER, CNP

1. What is lacto-fermentation? Our recipes use a process called lacto-fermentation, named after the Lactobacillus strains that turn sugars into lactic acid, which preserves the foods. These bacteria live on the surface of plants and are the key to fermenting at home. Creating an anaerobic (oxygenfree) environment allows friendly strains to survive and multiply, while harmful strains can’t. This makes fermented foods remarkably safe. During fermentation, bacteria create carbon dioxide, ethyl alcohol and acids that give fermented foods their tangy taste. 2. Why you want to ferment. Fermenting is an easy, low-cost and sustainable way to preserve the nutritional value of foods. And of course, fermented foods are an excellent way to maintain the health of your microbiome. The benefits don’t stop there, though. Many of the acids created in fermentation have digestive and anti-inflammatory benefits, and because the foods are partially broken down by bacteria, they’re easier to digest. 3. What you need to get started. • Fresh produce preferably grown without the use of pesticides. Rinse produce with water, but avoid excessive scrubbing or peeling as most

friendly bacteria live on the surface. • Glass jars or lead-free glazed ceramic ones. Avoid fermenting in plastic to avoid exposure to BPA. • A follower and a weight. A follower is something that’s added to the jar to prevent pieces of vegetables and spices from floating (in our recipes, we use a cabbage leaf), while a weight set on top of the follower keeps everything submerged (we use a small jar filled with water as a weight). 4. How to create the right environment. Lacto-fermentation requires an anaerobic environment. In our veggie ferment recipes, we use brine (salty water) to provide this environment. Many vegetables contain enough water to make brine, such as cabbage, and we add salt to pull the water out. Other veggies, like carrots, won’t release enough water, so brine is added. We prefer to use filtered water and high-quality sea salt. After adding your ingredients, follower and weight, cover ferments with a clean cloth or lid. If using a lid, “burp” containers daily to relieve pressure (open lid slightly to let gas escape). Check regularly, and add more brine as needed so it’s fully submerged. Once fermented, remove follower and weight, seal tightly and transfer to fridge.

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Apple & Cabbage Sauerkraut MAKES 1 1-QT JAR. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 7 TO 14 DAYS. Be sure to choose organic cabbage and apples for this recipe, as the surface of the produce will still have the beneficial bacteria intact – this good bacteria encourages proper fermentation. It takes about a week for the tangy flavor and deep color to develop, but you can let it ferment for a bit longer if you prefer a stronger taste. Toss this kraut in a fall salad with dried cranberries and pumpkin seeds or enjoy as a garnish on soups and stews. It also makes for a tasty breakfast served alongside eggs.

1 head organic purple cabbage

1. Remove 1 outer leaf from cabbage; set aside. Quarter and core remaining cabbage and thinly slice.

1 tbsp high-quality sea salt (such as Himalayan or Celtic salt) 2 organic apples (peel on), cored and grated or cut into matchsticks (TIP: McIntosh, Fuji, Honeycrisp and Gala varieties work well.) EQUIPMENT:

1 1-qt wide-mouth glass jar with lid, sterilized 1 small glass jar with lid (4-oz or 8-oz), sterilized (NOTE: Jar should be narrow enough to ﬁt inside rim of 1-qt jar.)

2. In a large bowl, add sliced cabbage and salt. Using your hands, vigorously massage cabbage until softened, beginning to turn translucent and about 1/3 cup juices are released. (TIP: If 1/3 cup juices are not yet released, let cabbage mixture stand for 20 to 30 minutes.) Add apple and massage to combine. 3. Transfer cabbage mixture and juices to a 1-qt wide-mouth glass jar. Using a spoon or your hand, press PL[WXUHGRZQāUPO\WRUHOHDVHOLTXLG and remove any air pockets, pressing until cabbage mixture is completely

submerged and leaving 2 to 3 inches headspace between cabbage mixture and rim of jar. (TIP: If you don’t have HQRXJKWRāOOWKHMDU\RXFDQVWLOO ferment in the 1-qt jar, but once it’s fermented, transfer into a smaller jar for long-term storage in the fridge. If you have extras, you can either ferment another jar or add the leftover cabbage and apple to a soup or salad.) 4. Arrange reserved cabbage leaf in 1-qt jar directly over top of cabbage mixture. Fill a small glass jar with water and seal tightly with lid. Place in 1-qt jar over top of cabbage leaf to keep cabbage mixture submerged in liquid. Place in a shallow bowl to FDWFKDQ\RYHUĂRZDQGFRYHUMDU with a clean tea towel. (NOTE: The smaller jar will stick out over the rim of the 1-qt jar; be sure that tea towel is large enough to cover both jars.) 5. Let ferment in a cool place away from direct sunlight, pressing down on small jar as needed to keep cabbage mixture submerged in liquid and skimming off any scum that forms on top, for 7 to 14 days. Remove small jar, skim off any scum and discard whole cabbage leaf. Seal 1-qt jar tightly with lid and refrigerate for up to 12 months. PER SERVING (1 tbsp): Calories: 7, Total Fat: 0 g, Sat. Fat: 0 g, Carbs: 2 g, Fiber: 0 g, Sugars: 1 g, Protein: 0 g, Sodium: 40 mg, Cholesterol: 0 mg

TIP: For best long-term

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storage, as you eat your fermented vegetables, continue to transfer them to smaller jars to minimize the amount of air at the top (you want no more than 2 to 3 inches between the vegetable mixture and the rim of the jar).

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special gut-health section | HEALTH

Preserved Lemons MAKES 1 16-OZ JAR. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 4 TO 6 WEEKS. A staple in Moroccan cuisine, preserved lemons are an easy way to add intense citrusy flavor to everything from tagines to pastas to hearty grain salads. If you find them salty, you can give them a rinse before chopping and adding to your recipes. Check the lemons every couple of days as they’re fermenting to ensure they’re submerged in the brine – this is key for softening the peel.

5 organic Meyer lemons (or 4 organic regular lemons), gently scrubbed, divided 2 tbsp high-quality sea salt (such as Himalayan or Celtic salt), divided EQUIPMENT:

1 16-oz wide-mouth glass jar with lid, sterilized 1 small glass jar with lid (4-oz or 8-oz), sterilized (NOTE: Jar should be narrow enough to ﬁt inside rim of 16-oz jar.) 1. :LWKRXWFXWWLQJLQWRĂHVK trim both tips of 3 lemons. Arrange 1 trimmed lemon with 1 cut side down. Carefully slice almost but not all the way through to bottom of lemon. Turn lemon 90 degrees and slice almost but not all the way through to bottom of lemon. Repeat with remaining trimmed lemons.

2. Sprinkle 1 tsp salt into center of each cut lemon. Arrange 1 cut lemon, FXWVLGHGRZQLQDR]ZLGH mouth glass jar. Using a spoon, press āUPO\RQOHPRQWRVTXHH]HRXWMXLFH Sprinkle 1 tsp salt over top of lemon. Repeat with remaining cut lemons and salt, stacking lemons in jar. 3. Juice remaining 2 lemons and pour juice into jar. Fill a small glass jar with water and seal tightly with OLG3ODFHLQR]MDURYHUWRSRI lemons to keep lemons submerged LQOLTXLG3ODFHR]MDULQDVKDOORZ ERZOWRFDWFKDQ\RYHUĂRZDQG cover with a clean tea towel. Let ferment in a cool place away from direct sunlight for 4 to 6 weeks.

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4. 5HPRYHVPDOOMDU6HDOR]MDU tightly with lid and refrigerate for up to 12 months. PER SERVING (1 tsp chopped): Calories: 3, Total Fat: 0 g, Sat. Fat: 0 g, Carbs: 1 g, Fiber: 0 g, Sugars: 0 g, Protein: 0 g, Sodium: 69 mg, Cholesterol: 0 mg

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Pickled Ginger & Cardamom Carrots MAKES 2 16-OZ JARS. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 7 TO 14 DAYS. These mild and slightly sweet carrots are a great gateway pickle for those who find the strong flavor of kimchi or kraut overwhelming. It’s not necessary to buy organic cabbage for this recipe, as you’re only using the cabbage leaves to form a barrier between the carrots and the weighted jar. Serve with hummus or a creamy herb dip, or grate the carrots and toss into salads.

1 2-inch piece fresh ginger (peel-on), scrubbed and thinly sliced 6 green cardamom pods 10 organic carrots (peel on), scrubbed

1. Divide ginger and cardamom DPRQJR]ZLGHPRXWKJODVV jars. Cut carrots into 3½-inch lengths, halving or quartering thicker lengths and leaving thin lengths whole. Divide carrots among R]MDUVSDFNLQJWLJKWO\

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2 cups ﬁltered water 1 tbsp high-quality sea salt (such as Himalayan or Celtic salt) 2 small leaves green or purple cabbage EQUIPMENT:

2 16-oz wide-mouth glass jars with lids, sterilized 2 small glass jars with lids (4-oz or 8-oz), sterilized (NOTE: Jars should be narrow enough to ﬁt inside rims of 16-oz jars.)

2. In a large glass measuring cup, stir WRJHWKHUāOWHUHGZDWHUDQGVDOWXQWLO VDOWGLVVROYHV3RXULQWRR]MDUV leaving 1-inch headspace between surface of liquid and rim of jars. $UUDQJHFDEEDJHOHDYHVLQR] jars over top of carrots. Fill 2 small glass jars with water and seal tightly ZLWKOLGV3ODFHLQR]MDUVRYHUWRS of cabbage leaves to keep carrots submerged in liquid. 3.3ODFHR]MDUVLQDVKDOORZ ERZOWRFDWFKDQ\RYHUĂRZDQG cover with clean tea towels. Let ferment in a cool place away from direct sunlight, pressing down on small jars as needed to keep carrots submerged in liquid, for 7 to 14 days. Remove small jars and GLVFDUGFDEEDJHOHDYHV6HDOR] jars tightly with lids and refrigerate for up to 12 months.

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PER SERVING (4 carrot sticks): Calories: 6, Total Fat: 0 g, Sat. Fat: 0 g, Carbs: 1.5 g, Fiber: 0 g, Sugars: 1 g, Protein: 0 g, Sodium: 68 mg, Cholesterol: 0 mg

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Cinnamon Cashew Yogurt MAKES 1 16-OZ JAR. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 2 TO 3 DAYS. Don’t be intimidated by the idea of making your own vegan yogurt at home – it’s so much easier than you think! First, make a super-simple spiced cashew milk from raw nuts, then mix in probiotics to kickstart fermentation. As it’s fermenting, you’ll start to see air bubbles forming on the surface – this means it’s working. If it’s not tangy enough after 2 days, let it ferment for another 12 hours.

1 cup raw unsalted cashews 1 cup ﬁltered water 1 tbsp pure maple syrup ¼ tsp organic lemon zest + 2 tsp fresh lemon juice ¼ tsp ground cinnamon 2 oral probiotic supplement capsules (TIP: Any strength probiotics work, but we suggest looking for capsules of at least 5 billion to yield 10 billion CFU total.) ½ tsp pure vanilla extract EQUIPMENT:

1. To a bowl, add cashews and enough cold tap water to cover by 1 inch. Let soak at room temperature for 4 to 8 hours. Drain cashews, discarding liquid. In a blender, add FDVKHZVāOWHUHGZDWHUPDSOHV\UXS OHPRQ]HVWMXLFHDQGFLQQDPRQDQG blend until smooth. Transfer to a R]JODVVMDU 2. Open probiotic capsules and stir contents into cashew mixture. Cover jar with a clean tea towel RUFRIIHHāOWHUDQGVHFXUHZLWKD rubber band. Let ferment in a warm place away from direct sunlight for 24 to 36 hours, stirring every 12 hours.

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1 16-oz glass jar with lid, sterilized 3. Stir in vanilla. Seal tightly with lid and refrigerate for up to 3 days. (NOTE: Always add the vanilla at the end as the alcohol can slow the fermentation process.) PER SERVING (½ cup): Calories: 174, Total Fat: 12 g, Sat. Fat: 2 g, Monounsaturated Fat: 7 g, Polyunsaturated Fat: 2 g, Carbs: 13 g, Fiber: 1 g, Sugars: 5 g, Protein: 5 g, Sodium: 4 mg, Cholesterol: 0 mg

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special gut-health section | HEALTH

Strawberry Ginger Beer MAKES 1 QT. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 4 TO 12 DAYS. Soda that’s good for you? Yes, please! The key to making this gut-healthy drink is to start with a ginger bug. Similar in concept to a sourdough starter, a ginger bug is a fermented mixture of fresh ginger, evaporated cane juice and ZDWHUDQGLWÚVZKDWJLYHVKRPHPDGHVRGDVDUHIUHVKLQJQDWXUDOIL]]LQHVV7KH time it takes for the soda to fully ferment depends on the temperature in your home – if it’s warmer, 2 days should do it, but you might need up to 10 days if your home is on the cooler side.

GINGER BUG 1 cup ﬁltered water 4 tsp peeled and grated fresh ginger, or as needed, divided 4 tsp organic evaporated cane juice (aka organic sugar), or as needed, divided BEER 3 cups ﬁltered water 2 tbsp peeled and grated fresh ginger ¼ cup organic evaporated cane juice (aka organic sugar) 1 tbsp raw honey Juice of 1 lemon 2 cups hulled fresh or thawed frozen strawberries EQUIPMENT:

1 16-oz glass jar, sterilized 1 1-qt glass bottle with lid, sterilized 1. 3UHSDUHJLQJHUEXJ7RDR] JODVVMDUDGGFXSāOWHUHGZDWHU and 1 tbsp each ginger and cane juice and stir to combine. Cover jar ZLWKSDSHUWRZHORUDFRIIHHāOWHU and secure with a rubber band. Let ferment in a warm place away from direct sunlight for 24 hours. Stir in 1 tsp each ginger and cane juice and

let ferment in a warm place away from direct sunlight for another 24 hours. Stir well; mixture should ā]]ZKHQVWLUUHG,Iā]]\SURFHHGWR 6WHS,IJLQJHUEXJGRHVQRWā]] add 1 tsp each ginger and cane juice GDLO\XQWLOLWā]]HVZKHQVWLUUHG 2. Prepare beer: In a saucepan, bring FXSVāOWHUHGZDWHUWRDERLO$GG 2 tbsp ginger and remove from heat. Stir in ¼ cup cane juice and honey until dissolved. Cover and let steep for 30 minutes. Let mixture cool to room temperature. Stir in lemon juice.

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3. Meanwhile, in a blender or food processor, purée strawberries. $UUDQJHDāQHPHVKVLHYHRYHU top of a large pitcher or bowl. Strain strawberries through sieve into pitcher, pressing on solids; discard solids. 4. Using sieve, strain honey mixture and ginger bug into strawberry liquid. Stir to combine and pour into 1-qt glass bottle. Seal tightly with lid and let ferment in a warm place away from direct sunlight, opening bottle every 24 hours to release pressure, until mixture reaches GHVLUHGWDVWHDQGā]]LQHVVWR 10 days. Refrigerate for up to 2 weeks. PER SERVING (1 cup): Calories: 97, Total Fat: 0 g, Sat. Fat: 0 g, Carbs: 25 g, Fiber: 0 g, Sugars: 24 g, Protein: 0 g, Sodium: 1 mg, Cholesterol: 0 mg

NOTE: Fermentation causes pressure buildup in the bottle, so be sure to open the ginger beer slowly. Once it’s fermented to your liking, transfer bottle to the fridge, as this will slow fermentation.

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HEALTH | special gut-health section

If you haven’t heard of the self-described “Fermentation Revivalist” Sandor Katz, it’s time you did. As a well-known author and expert on the subject, his books have been referred to as fermenting bibles. Clean Eating’s Kathrin Brunner chatted with him to get his advice on leaping into the world of fermentation.

CE: When did you start fermenting? SK: The catalyst for me was keeping a garden. And it was really the practical benefit of preserving the fleeting abundance from the garden that got me practicing fermentation. CE: I think there’s a misconception that fermenting at home is unsafe. What do you say to people who are concerned that a home-fermented food will make them sick? SK: What I generally suggest to people as a first

fermentation project is fermenting vegetables. In the realm of fermented vegetables, there has never been one single documented case anywhere of food poisoning or illness resulting from it. CE: OK, you’ve got a first-time fermenter and they see a scum or mold develop – what do you do? SK: I have yet to hear of any kind of reaction to a sauerkraut

because it had mold growing on the surface of it. What people throughout time have done – what I typically do – is just sort of skim off that surface growth and any vegetables with it that seem like they are discolored or softened by that growth. Don’t worry too much if little bits of it dissipate into the brine. It’s safe. CE: What’s the shelf life of fermented foods? SK: In a refrigerator, a full jar of fermented vegetables, like a salty, acidic jar, with a very limited amount of oxygen at the top, should be fine in a year. It should be fine in 5 years. A half-empty jar is a whole different story because all that air space will translate into aerobic life-forms that, if left for a long time, will totally turn your kraut into mush and it won’t be pleasant to eat. It won’t be toxic – the acidity is really going to prevent it from being toxic – but it’s not going to be very pleasing.

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CE: There’s a massive buzz about the microbiome. Do you find this rise in popularity is creating more interest in learning to ferment? SK: Definitely. One piece of it is the interest in bacteria, interest in the health of our own microbiome and using probiotic foods as a strategy for building biodiversity and potentially improving different aspects of our bodily functions. But I think that’s only one aspect. In an era of prepared foods, one-stop shopping and centralized agriculture, I think people have started to develop a strong desire to be more connected to their food and to understand where their food comes from, how it is produced and how they can get closer to the source of our food. CE: What appeals to you about the flavor profile of fermented foods? SK: Well, everything. If you walk into a gourmet food store and look around, what you see and smell are products of fermentation. Fermentation creates compelling flavors. I think stinky cheeses are a really great example of this. As my tastes evolved, I love stinky cheeses. I wasn’t born loving them. You know, a lot of the most renowned fermented delicacies, nobody likes them the first time they taste them. Nobody likes stinky cheese the first time they taste it. Nobody likes coffee or beer the first time they taste them. So, you know, a lot of our love for the flavors produced by fermentation are acquired. CE: What are some of your favorite flavor combinations when fermenting fall vegetables? SK: Almost anything in the fall vegetables – any kind of cabbage, kohlrabi, turnips, celeriac. Those are all great places to start.

Sandor Katz's books, Wild Fermentation: The Flavor, Nutrition, and Craft of Live-Culture Foods, 2nd Edition (Chelsea Green Publishing, 2016) and The Art of Fermentation (Chelsea Green Publishing, 2012), along with his fermentation workshops around the world, helped catalyze a revival of the fermentation arts. A self-taught experimentalist living in rural Tennessee, the New York Times calls him “one of the unlikely rock stars of the American food scene.” He is the recipient of a James Beard Award and many other honors. Check out his website, wildfermentation.com.

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SANDOR KATZ PHOTO BY CATHERINE OPIE

FERMENTATION REVIVALIST

BONUS RECIPE from Sandor Katz's book Wild Fermentation, an updated version of which was re-released this year with brand new recipes!

Baechu (Napa Cabbage) Kimchi MAKES 1 1-QT JAR. HANDS-ON TIME: 25 MINUTES. TOTAL TIME: ABOUT 3 DAYS. This traditional Korean condiment of spicy fermented cabbage is made in two phases: The first stage, soaking the cabbage in a salty brine, kills harmful bacteria and draws out the liquid from the cabbage. In the second stage, a spicy paste of Korean-style chile powder, scallions, garlic and ginger is mixed into the cabbage to give it that signature kimchi kick. Adding the paste also starts the second stage of fermentation, in which the natural sugars are converted to lactic acid, preserving the veggies and giving them tangy flavor.

2 lb napa cabbage, cored and coarsely chopped 6 tbsp high-quality sea salt (such as Himalayan or Celtic salt) + additional as needed 1 tbsp brown rice ﬂour 2 tbsp gochugaru (aka Korean chile powder) or seeded and sliced red ﬁnger chile peppers (TIP: Adjust the amount of gochugaru to your taste – or use both the chile powder and red chile peppers for a superspicy kimchi.) 1 bunch scallions, chopped 3 cloves garlic, minced 2 tbsp peeled and grated fresh ginger EQUIPMENT:

1 small glass jar with lid, sterilized 1 1-qt glass jar with lid (4-oz or 8-oz), sterilized

1. To a large bowl, add cabbage. In a separate large bowl or 4-cup liquid measure, stir together salt and 4 cups cold water until salt is dissolved. Pour salt mixture over FDEEDJHSUHVVLQJāUPO\RQFDEEDJH to submerge in liquid. (NOTE: Don’t worry if there’s not enough liquid to completely cover cabbage; the cabbage will gradually release additional liquid.) 2. Arrange a plate over top of cabbage. Fill a small glass jar with water and seal tightly with lid. Place over top of plate, pressing down as necessary to keep cabbage submerged in liquid. Cover with a clean tea towel and let stand at room temperature for 4 to 8 hours. 3. In a small saucepan, stir together ULFHĂRXUDQG~FXSZDWHUXQWLOĂRXU is dissolved. Heat on low and cook, stirring constantly, until mixture is thick and gluey but thin enough to pour. (If mixture is too thick, gradually stir in hot water to reach

consistency.) Remove from heat and let cool to room temperature. Stir in gochugaru until a paste forms. Stir in scallions, garlic and ginger. 4. Drain cabbage well, pressing out excess liquid. Taste cabbage – if you can’t taste salt, then add an additional 1 to 2 tsp salt to the red paste mixture. Transfer to a ODUJHERZODQGVWLULQĂRXUPL[WXUH until well combined. Transfer to a 1-qt glass jar, packing tightly and pressing on mixture to release enough liquid to cover, and leaving ½-inch headspace between cabbage mixture and rim of jar. Seal tightly with lid and let ferment at room temperature away from direct sunlight for at least 3 days, loosening lid every 24 hours to relieve pressure and pressing down on cabbage mixture as needed to keep submerged in liquid. Transfer to refrigerator for storage.

NOTE: If you’d like to skip the rice ĂRXUWKHUHFLSHVWLOOZRUNVJUHDW without it: Skip Step 3 and combine ginger, garlic and scallions with chile powder and/or chiles. Pulse them all together in a food processor to form a paste, adding salt if needed after tasting cabbage. Mix chile paste into cabbage in Step 4 as instructed. PER SERVING (1 tbsp): Calories: 6, Total Fat: 0 g, Sat. Fat: 0 g, Carbs: 1 g, Fiber: 0 g, Sugars: 1 g, Protein: 1 g, Sodium: 74 mg, Cholesterol: 0 mg

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RECIPES | meal plan

Superfoods to the Rescue!

Expect energyﬁlled days ahead with this complete 7-day meal plan featuring a cartful of health-promoting superfoods. BY HEATHER BAINBRIDGE, RD, CDN, PHOTOGRAPHY BY ELLEN CHARLOTTE MARIE

Loaded Beef Gyro Bowl with Tzatziki SERVES 2. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 30 MINUTES.

½ cup peeled, quartered and thinly sliced cucumber 3⁄8 tsp (¼ tsp + 1⁄8 tsp) sea salt, divided 1 cup plain whole-milk Greek yogurt 1 clove garlic, minced ¾ tsp lemon zest + ½ tsp fresh lemon juice, divided ½ tsp freeze-dried dill (or chopped fresh dill) ½ cup quinoa, rinsed 2 portobello mushroom caps, stems and gills removed and reserved

Featuring a number of our top superfoods from “Eat Your Way Healthy,” p. 44

1 tsp olive oil ½ lb 95% lean ground beef 1½ tsp Italian seasoning 1 tsp dried rosemary ¼ tsp ground cumin 1⁄8 tsp ground black pepper 2 cups chopped baby spinach

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TOPPINGS ½ cup peeled and chopped cucumber ½ cup halved grape tomatoes ½ cup red bell pepper strips 2 tbsp diced red onion 2 tbsp chopped, toasted unsalted walnuts 8 Kalamata olives 1. In a medium bowl, toss sliced cucumber with ¼ tsp salt; set aside for 20 minutes. Drain liquid from ERZOWKHQVWLULQ\RJXUWJDUOLF ¼ tsp lemon zest, lemon juice and dill. Cover and refrigerate. 2. Cook quinoa according to package directions. 3. Meanwhile, brush mushroom caps with oil and sprinkle with remaining ½ tsp lemon zest and pinch salt on inside and outside of caps. In a skillet on medium-high, cook mushroom caps for 3 to 5 minutes per side; slice into quarters and set aside. 4. In same skillet on mediumhigh, cook beef, Italian seasoning, URVHPDU\FXPLQSHSSHUDQG remaining pinch salt. Cook for 4 to 5 minutes, breaking up beef with a wooden spoon, until browned. 5. 7RVHUYHLQDERZOOD\HUKDOIRI TXLQRDVSLQDFKDQGEHHIPL[WXUH Top with half of each of quartered mushrooms and toppings; top each with ¼ cup tzatziki.

TIP: If following our Meal Plan, refrigerate tzatziki, quinoa, beef and topping leftovers separately; assemble when called for. Refrigerate mushroom stems for Saturday’s breakfast. PER SERVING (1 gyro bowl): Calories: 569, Total Fat: 26 g, Sat. Fat: 9 g, Monounsaturated Fat: 9.5 g, Polyunsaturated Fat: 6 g, Carbs: 45 g, Fiber: 8 g, Sugars: 8 g, Protein: 40 g, Sodium: 637 mg, Cholesterol: 80 mg

Supercharged Chicken Parm SERVES 4. HANDS-ON TIME: 25 MINUTES. TOTAL TIME: 45 MINUTES.

2 vine-ripened tomatoes, each sliced into 4 ¼-inch rounds ½ large red onion, sliced into 4 ½-inch rounds 2 tsp Italian seasoning, divided 1⁄8 tsp sea salt 1 tsp olive oil ½ tsp balsamic vinegar 1 egg, beaten 1⁄3 cup ground ﬂaxseeds ¼ cup whole-wheat bread crumbs 3 tbsp nutritional yeast 2 tbsp chia seeds ¾ tsp garlic powder, divided ½ tsp ground black pepper 4 4-oz chicken breasts (or 2 8-oz breasts, halved crosswise) 2 cups pasta sauce 3 oz wild sardines packed in oil with lemon, minced (or use regular sardines and marinate brieﬂy with ¼ tsp lemon zest and 1 tbsp lemon juice)

1. Preheat oven to 375°F. On a large rimmed baking sheet, arrange tomato and onion. Sprinkle with ½ tsp Italian seasoning and salt, and drizzle with oil and vinegar. Roast for 25 minutes. 2. Meanwhile, prepare chicken: In a shallow dish, place egg. In a separate shallow dish, combine ĂD[EUHDGFUXPEV\HDVWFKLD remaining 1½ tsp Italian seasoning, ½ tsp garlic powder and pepper. 'LSFKLFNHQLQHJJOHWWLQJH[FHVV GULSRIIWKHQGLSLQĂD[PL[WXUH turning to coat both sides; place in a glass baking dish misted with FRRNLQJVSUD\%DNHIRUWR 18 minutes, until no longer pink inside and juices run clear. 3. Meanwhile, heat pasta sauce in a saucepan on medium-high; stir in sardines and remaining }WVSJDUOLFSRZGHU+HDWJHQWO\ 4. To serve, on each plate, OD\HURQLRQVOLFHDQGWRPDWR slices; top with 1 chicken piece and ½ cup sauce. Sprinkle with basil.

½ cup sliced fresh basil TIP: If following our Meal Plan, refrigerate 1 serving and freeze 2 servings. (Store chicken, roasted vegetables and sauce separately; heat and assemble before eating.) Refrigerate remaining sardines for Wednesday’s snack. PER SERVING (1 chicken breast, ½ cup sauce, 2 tomato slices, 1 onion slice): Calories: 380, Total Fat: 13 g, Sat. Fat: 2 g, Monounsaturated Fat: 5 g, Polyunsaturated Fat: 5 g, Carbs: 28.5 g, Fiber: 10 g, Sugars: 12 g, Protein: 39 g, Sodium: 524 mg, Cholesterol: 123 mg

EVERYDAY SUPERFOODS: While this Meal Plan features many of our top superfoods of the year, it also incorporates a number of other nutrient-dense gems such as walnuts and sweet potatoes. Both foods are antioxidant superstars that help fight free-radical damage in the body – in fact, walnuts have the highest antioxidant content of any nut, while sweet potatoes are rich in the antioxidants beta-carotene, vitamin C and vitamin E.

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RECIPES | meal plan

MONDAY

TUESDAY

WEDNESDAY

BREAKFAST: Avocado Egg Sandwich: Between 2 slices toast, place 1 egg, scrambled in 1⁄4 tsp EVOO, ¼ avocado, sliced, and 1 slice tomato; 1 orange

BREAKFAST: Salmon Toast: On 2 slices toast, layer 8 thin cucumber slices and remaining one-third of salmon salad mixture (leftovers); 1 orange

SNACK: 1 oz walnuts

SNACK: Nut & Seed Parfait: Top ½ cup yogurt with 1 cup frozen berry blend, thawed, and 1 tbsp each walnuts and chia seeds; sprinkle with pinch maqui powder (optional)

BREAKFAST: Blended Berry Oat Smoothie: In a blender, combine ¼ cup oats, 1 cup keﬁr, ½ tsp maqui powder (optional) and 1 cup frozen berry blend; blend with ice

LUNCH: Salmon Salad Sandwich: Mix 6 oz canned salmon with remaining ¾ avocado, mashed, 1 tbsp diced red onion and ¼ tsp dill; spread two-thirds of salmon salad mixture between 2 slices bread and top with ¼ cup baby spinach (save remaining salmon salad for leftovers); 1 cup raspberries SNACK: 1 cup sliced cucumbers with 1 oz goat cheese DINNER: 1 serving Supercharged Chicken Parm (see recipe, p. 77; save leftovers); ½ cup canned chickpeas

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LUNCH: 1 serving Supercharged Chicken Parm (leftovers, p. 77); ½ cup canned chickpeas (leftovers) SNACK: Mediterranean Power Snack: 1 cup grape tomatoes, 5 olives and 1 oz goat cheese DINNER: Yacon, Spinach & Watercress Salad: In a bowl, mix 1 cup each chopped spinach, watercress and sliced yacon, ¼ cup canned chickpeas (leftovers), 1 egg, hard-boiled and sliced, ½ oz goat cheese and 1⁄3 oz walnuts; top with 1½ tbsp lemon juice mixed with 2 tsp EVOO and pinch pepper; 1 slice bread, toasted, drizzled with ½ tsp EVOO

NUTRIENTS: Calories: 1,668, Fat: 73 g, Sat. NUTRIENTS: Calories: 1,800, Fat: 78 g, Sat. Fat: 13 g, Carbs: 154.5 g, Fiber: 51 g, Sugars: 41 g, Fat: 18 g, Carbs: 181 g, Fiber: 49 g, Sugars: 59.5 g, Protein: 112 g, Sodium: 1,859 mg, Cholesterol: 441 mg Protein: 106 g, Sodium: 2,336 mg, Cholesterol: 442 mg

gutfriendly

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SNACK: 1 apple with 1½ tbsp almond butter LUNCH: 1 serving Mushroom Cashew Lettuce Wraps (see recipe, p. 49) SNACK: Wild Sardine Toasts: On 1 slice toast, spread ½ oz goat cheese; top with 1 oz shredded sardines (leftovers, p. 77) and ¼ tsp lemon zest DINNER: 1 serving Loaded Beef Gyro Bowl (see recipe, p. 76; save leftovers)

NUTRIENTS: Calories: 1,371, Fat: 62 g, Sat. Fat: 27 g, Carbs: 137 g, Fiber: 24 g, Sugars: 50 g, Protein: 74.5 g, Sodium: 1,966 mg, Cholesterol: 167 mg

THURSDAY

FRIDAY

SATURDAY

SUNDAY

BREAKFAST: Apple Cinnamon Oatmeal: Cook ½ cup oats in 1 cup water with 1 apple, chopped; stir in 1 tbsp each chia seeds and chopped walnuts and 1⁄8 tsp cinnamon; 1 cup keﬁr with 1⁄8 tsp cinnamon

BREAKFAST: Almond Pear Smoothie: In a blender, combine 1 cup keﬁr, 1 pear, chopped, 1 tbsp almond butter and ice, as desired

BREAKFAST: Mushroom & Spinach Omelette: Sauté 3 tbsp chopped mushroom stems and ½ cup baby spinach in ½ tsp EVOO; season with garlic powder and Italian seasoning; add 2 eggs, whisked with 1 tsp water; when eggs begin to set, add ½ oz goat cheese; cook until set and fold over; 1 cup raspberries

BREAKFAST: Monkey Toast: 2 slices toast with 2 tbsp almond butter and ½ banana, sliced; remaining banana

SNACK: 1 oz roasted chickpeas LUNCH: 1 serving Loaded Beef Gyro Bowl (leftovers, p. 76) SNACK: Super Berries: Toss 1 cup frozen berry blend, thawed, with ½ cup yogurt and 1 tbsp ground ﬂaxseeds DINNER: Pan-fry 4 oz pork in ½ tsp EVOO with 1 clove garlic, minced, and ½ tsp rosemary; 2 cups broccoli, sautéed in 1 tsp EVOO with 1 clove garlic, minced; 1 sweet potato, baked and sprinkled with cinnamon

NUTRIENTS: Calories: 1,823, Fat: 75 g, Sat. Fat: 27 g, Carbs: 194 g, Fiber: 36 g, Sugars: 66 g, Protein: 99 g, Sodium: 1,654 mg, Cholesterol: 227 mg

SNACK: 1 cup red bell pepper strips with ¼ cup tzatziki (leftovers, p. 76) LUNCH: 1 serving Supercharged Chicken Parm (leftovers, p. 77), thawed and reheated with 1 cup cooked whole-wheat ziti; 2 cups chopped watercress with 1 tbsp lemon juice and 1 tsp EVOO SNACK: ¾ cup yogurt mixed with 1 frozen banana, thawed and mashed DINNER: 4 oz mahi mahi; bake with 1 tbsp lemon juice, ½ tsp EVOO and pinch each garlic powder, salt and pepper; top with 2 tbsp tzatziki (leftovers, p. 76); 1 cup frozen corn, cooked and seasoned with salt and pepper; 1 cup broccoli, steamed and seasoned with pepper NUTRIENTS: Calories: 1,811, Fat: 74 g, Sat. Fat: 30 g, Carbs: 190.5 g, Fiber: 38 g, Sugars: 82 g, Protein: 115 g, Sodium: 2,126 mg, Cholesterol: 405 mg

SNACK: 1 banana with 1½ tbsp almond butter LUNCH: Red & Green Smoothie: Blend 1 cup keﬁr, ½ cup yogurt, 2 cups spinach, 1 cup frozen berry blend, ½ cup seeded and chopped cucumber, ¼ cup oats and 1⁄2 tsp maqui powder (optional) with ice, as desired

SNACK: ¾ cup yogurt with 1 orange, chopped, 1 tbsp chia seeds and pinch cinnamon LUNCH: 1 serving Black Bean Tacos with Maqui Berry Salsa (see recipe, p. 56) SNACK: 1 egg, hard-boiled DINNER: Greek Burger: Form 4 oz ground beef into a patty; season with salt and pepper; cook and place between 2 slices toast with 2 tbsp tzatziki and 1 slice each red onion and tomato

DINNER: 1 serving Supercharged Chicken Parm (leftovers, p. 77), thawed and reheated with 1 cup cooked whole-wheat ziti

Chickpea Salad: Toss ½ cup each canned chickpeas (leftovers) and cucumber, ¼ cup each chopped tomato, watercress and frozen corn, thawed, and 1 tbsp each chopped basil, red onion and olives; season with 1½ tbsp vinegar and 1 tsp EVOO

NUTRIENTS: Calories: 1,619, Fat: 66 g, Sat. Fat: 20 g, Carbs: 166.5 g, Fiber: 44 g, Sugars: 62 g, Protein: 99 g, Sodium: 1,807 mg, Cholesterol: 598 mg

NUTRIENTS: Calories: 1,839, Fat: 75.5 g, Sat. Fat: 23 g, Carbs: 216 g, Fiber: 41 g, Sugars: 61 g, Protein: 87 g, Sodium: 1,351 mg, Cholesterol: 356 mg

SNACK: 1½ oz roasted chickpeas; ½ cup grape tomatoes

cancer ﬁghter

EVOO = extra-virgin olive oil

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SHOPPING LIST PROTEINS & DAIRY 4 oz goat cheese ½ dozen large eggs (hard-boil 2) 1 32-oz container plain whole-milk Greek yogurt 1 32-oz container plain whole-milk keﬁr 12 oz 95% lean ground beef 4 4-oz boneless, skinless chicken breasts (or 2 8-oz breasts) 1 4-oz mahi mahi ﬁllet 1 4-oz boneless pork tenderloin

VEGGIES & FRUITS 2 apples 1 pint fresh raspberries 1 pint fresh blackberries 3 bananas (freeze 1) 3 oranges 1 pear 2 lemons 2 limes 1 large head garlic 1 1-inch piece fresh ginger 1 bunch fresh basil 1 bunch fresh cilantro 1 avocado 6 oz baby spinach

4½ oz watercress 1 head broccoli 2 cucumbers 2 portobello mushrooms 1 lb shiitake and/or maitake mushrooms 1 red bell pepper 1 orange bell pepper 2 red onions 2 green onions 1 sweet potato 1 pint grape tomatoes 3 vine-ripened tomatoes 1 head butter lettuce 1 yacon root (substitute Jerusalem artichoke)

WHOLE GRAINS 1 container old-fashioned rolled oats 1 box whole-wheat ziti pasta 1 box tricolor quinoa (TRY: Ancient Harvest Organic White, Red & Black Quinoa Blend) 1 loaf whole-grain rye bread 1 box whole-wheat bread crumbs 8 6-inch corn tortillas

NUTS, SEEDS & OILS 1 jar natural unsalted almond butter 1 bottle extra-virgin olive oil (Jovial 100% Organic Extra Virgin Olive Oil) 1 bottle olive oil 2½ oz raw unsalted walnuts 2½ oz raw unsalted cashews 1 bag chia seeds 1 bag ﬂaxseed meal 1 bottle sesame oil 11⁄3 oz raw unsalted macadamia nuts

EXTRAS 1 6-oz BPA-free can sockeye salmon 1 4-oz BPA-free can wild sardines packed in oil with lemon (TRY: Wild Planet Wild Paciﬁc Sardines in Extra Virgin Olive Oil with Lemon) 1 bag frozen berry blend (TRY: Earthbound Farms Frozen Organic Triple Berry Blend) 1 bag frozen corn 1 container spirulina powder, optional

1 15-oz BPA-free can unsalted chickpeas 1 15-oz BPA-free can unsalted black beans 1 2½-oz bag roasted chickpeas (TRY: The Good Bean Sea Salt Chickpeas) 1 bottle sea salt 1 bottle ground black pepper 1 bottle ground cinnamon 1 bottle dried Italian seasoning 1 bottle ground cumin 1 bottle freeze-dried fresh dill (TRY: Litehouse Instantly Fresh Dill) 1 bottle garlic powder 1 bottle dried rosemary 1 bottle chipotle powder 1 bottle ground cayenne pepper 1 bag nutritional yeast 1 bottle balsamic vinegar 1 jar pitted Kalamata olives 1 jar pasta sauce 1 bottle reducedsodium tamari 1 bottle sriracha sauce 1 container coconut sugar 1 bag maqui powder

Supercharged Chicken Parm (See recipe, p. 77)

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gear & gadgets

Clean-eating Convenience Plan for success with these nifty ﬁnds

BY LAURA SCHOBER

COFFEE TIME

ALL-IN-ONE The Lifefactory Glass Food Storage with Silicone Sleeves in optic white/huckleberry is a dishwasher-, oven- and microwave-safe vessel that makes leftover storage and lunch transportation easy. It’s available in 1-, 2- and 4-cup sizes. $15 to $20, lifefactory.com

Add your favorite brew to the KRUPS Savoy ET351 Thermal Coffee Maker before you go to bed and wake up to the smell of coffee. With this 12-cup coffeemaker, you can select the strength of your java so you can have a more potent cup when you need it the most. $100, krupsusa.com for where to buy

ON-THE-GO

PURE WATER Available in six bright colors, LAICA 3000 Series water ﬁltration system helps preserve the balance of calcium and magnesium that’s naturally found in tap water. Featuring an ergonomic handle and quick-ﬁll opening, this pitcher holds up to 5 cups of ﬁltered water and ﬁts nicely in the door of the fridge. $30, amazon.com

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From the gym to the office, Fitlosophy’s Live Life Fit Snackstak lets you take your snacks with you in conveniently pre-portioned and leakproof containers that house fruits, veggies, nuts, vitamins, raisins and more. The sizes range from 2 tablespoons to ½ cup. $13, getﬁtbook.com

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PORTION CONTROL Keep your good fats, whole grains, vegetables, fruits and proteins sectioned into healthy portions by packing everything into the BPA- and phthalatefree Bentology Portion Perfect Weight Loss Kit bento. $23, bentology.com

editors' pick NO GREEN THUMB REQUIRED

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Plant lovers are sure to be fascinated by ēdn’s WallGarden, a soilless and fertilizer-free indoor garden. The 14-plant garden lets you pick the herbs, vegetables and ﬂowers of your choice and works in tandem with an app that automatically adjusts the lighting and feeding of the garden for optimal growth. $499, edntech.com

DOODLE AWAY Tell your family what’s cooking with the Black + Decker 4-Quart Chalkboard Slow Cooker, which is designed with a chalkboard ﬁnish so you can scribble or draw the dish of the night. It has three heat settings and includes a lid hanger and a removable stoneware liner. $30, blackanddeckerappliances.com

TRAVEL BUDDY Hydro Flask’s 12-oz and 18-oz insulated Food Flasks are perfect for taking your superfood-ﬁlled smoothie bowls, overnight oats, soups and beverages to work or school – they keep your foods and drinks cold or hot for up to 5 hours. $30 to $35, hydroﬂask.com

PASTA PERFECT Designed for the ﬁnal perfecting step for easily tossing cooked pasta, the Lagostina Saltapasta pan with tongs is handcrafted in Italy and made from tri-ply stainless steel, which ensures quick, even heating and maximum ﬂavor. $200, lagostinausa.com for where to buy

LUNCH TOTE The PackIt Freezable Classic Lunch Box is a cute and stylish option for kids and adults alike. This collapsible box comes with a mesh pocket for water bottles and utensils, can accommodate bento boxes and food containers, and keeps food chilled for up to 10 hours. $20, packit.com

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Fight the Fire 5 foods that curb inﬂammation. BY SARAH TUFF DUNN

Temperatures are dropping, yet somehow, the urge to seek solace sometimes leads to an even colder place: the frozen-food aisle, where convenient comfort foods from frozen pizza to reﬁned bread seem like easy items to pop in the oven. The good news is that you can stay warm while also staying wise about menu planning and select healthy, seasonal and unprocessed foods. Apples, pumpkins and squash, among other autumnal abundance, contain WKHQXWULHQWVWRKHOSāJKWRIIFUDYLQJV that either indicate or cause trouble. “Comfort food can still be healthy when incorporating healthy fall produce,” says nutritionist Keith Kantor, ND, PhD. Here, he explains what your cold-weather FUDYLQJVPLJKWPHDQDQGVXJJHVWVāYH IUXLWSLFNVWKDWFRPEDWLQĂDPPDWLRQ

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FRUITS & VEGGIES PHOTO BY RONALD TSANG, FOOD STYLING BY MARIANNE WREN, PROP STYLING BY THE PROPS, SMOOTHIE BOWL PHOTO BY RONALD TSANG, SOUP PHOTO BY YVONNE DUIVENVOORDEN, SALAD PHOTO BY NATALIE PERRY

complements

5 Fall Foods to Fight Inflammation & Curb Cravings PEARS: The skin of a pear contains more phenolic phytonutrients than its ﬂesh, shows a 2015 study from North Dakota State University, which also recommends the fruit as a way to help better control blood glucose levels and prevent type 2 diabetes. Kantor adds that pears’ phytonutrients include antioxidant and anti-inﬂammatory ﬂavonoids as well as cinnamic acids and other potentially anticancer phytonutrients.

BLUEBERRIES: “Flavonoids are found in plants and fruits, and protect the watery portions of our cells,” says Kantor. “One of the subclasses of ﬂavonoids is referred to as anthocyanins, which are mainly found in berries. The latest studies have shown that fruits containing anthocyanins cause anti-inﬂammatory activity. Anthocyanins are also responsible for the blue, purple and red color we see in fruits.”

APPLES: Triterpene, a compound found naturally in apple peels, reduces inﬂammation, explains Kantor. A study published in Pharmacognosy Magazine in 2014 showed that triterpene acids from apple peels – speciﬁcally, Fuji apple peels – revealed how tinctures can be used for medicinal preparations that help ﬁght inﬂammation.

PUMPKINS: The beta-carotene in pumpkins can help prevent sun damage to the skin, says Kantor. And several reports, including one in Experimental & Molecular Medicine, have linked betacarotene and anti-inﬂammatory activities, most likely because of its antioxidants.

SQUASH: Winter squash contains specially structured polysaccharides that include special chains of D-galacturonic acid called homogalacturonan. Kantor says there is a growing amount of research that highlights the antioxidant, anti-inﬂammatory and antidiabetic properties of these chains.

BEAT COLDWEATHER CRAVINGS Fuel willpower with these little-known nutrition facts sure to ﬁght the urge to indulge. IF YOU CRAVE:

A sugary pumpkin spice latte DON’T CAVE: “Sugar cravings often cause stimulation in the opiate receptors, which can cause inﬂammation or hormonal imbalances,” says Kantor. “You can get into a vicious cycle of craving and satisfying those cravings.”

IF YOU CRAVE: Lasagna DON’T CAVE: A hankering for starchy carbohydrates could also cause, and indicate, inﬂammation, says Kantor, as well as stressinduced haywire hormones. “When the body’s looking for energy, or if insulin levels aren’t balanced,” he says, “it typically hungers for carbohydrates.”

IF YOU CRAVE:

Visit cleaneating.com and try the following anti-inﬂammatory recipes!

THE PINK PITAYA SMOOTHIE BOWL

PUMPKIN & PEAR SOUP

ROASTED BUTTERNUT SQUASH & LEMONY LENTIL SALAD

Whipped cream on apple pie DON’T CAVE — IF YOU’RE LACTOSE INTOLERANT: According to Kantor, lactose intolerance can cause inﬂammation when foods containing dairy such as creamy soups, casseroles or drinks are consumed. This causes a vicious cycle as people tend to crave even more dairy products to relieve inﬂammation, even though dairy products are what aggravated it in the ﬁrst place. cleaneating.com

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tools

Boiled Over We’ve tested the best of both stove-top and electric models for a complete roundup of the hottest kettles on the market (yes, pun intended).

PHOTO 1234/SHUTTERSTOCK PHOTOGRAPHY BY RONALD TSANG, PROP STYLING BY THE PROPS

BY ANDREA GOURGY

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THE STOVE-TOP KETTLES

THE ELECTRIC KETTLES

Some people prefer the traditional feel of a stove-top kettle that whistles nostalgically when water is ready. As a bonus, all these kettles work their brewing magic on both electric and gas stove tops.

Electric models offer features such as variable water temperature settings for different types of tea, automatic shutoff and boil-dry protection to ensure the bottom doesn’t get scorched.

BREVILLE VARIABLE TEMPERATURE KETTLE This stainless steel kettle has ﬁve temperature settings for various teas as well as a French press setting – and we love that the the type of tea is marked on the base. It beeps when ready and has a “keep warm” option that cycles the kettle on and off for 20 minutes. $130, brevilleusa.com

2.75 QUART

Made of stainless steel with a copper bottom

enough to cover a burner gas stove. It also has a

close the spout carefully as it can splatter hot water. $44, wayfair.com

FINO NARROW SPOUT TEA KETTLE This smaller, Japanese-style kettle with an elegant long spout is great for quickly heating up water for one or two servings. While it doesn’t whistle like other stove-top models, steam will ﬂow through vents in the lid when the water boils. It’s also safe for use on induction cooktops. $25 per 32 oz or $30 per 40 oz, amazon.com

LE CREUSET ZEN KETTLE Available in nine colors, this porcelain enamel–glazed kettle works on all types of stove tops, including induction. We love that the spout cover can ﬂip open and stay in place for pouring – just make sure to turn the cover down over the spout before boiling so it whistles when water is ready. $80, lecreuset.com

CHEFMAN PRECISION ELECTRIC KETTLE This glass kettle with removable tea infuser can be adjusted to any temperature between 110°F and 212°F (in 5-degree increments), plus it keeps water at the set temperature for an hour. It'll beep to let you know when your water is ready and after an hour when it shuts off. $60, at Target stores nationwide and target.com

HAMILTON BEACH STAINLESS STEEL 1.7 LITER KETTLE If you’re looking for an electric kettle without all the trappings (and the price) of a fancier model, this is a great option. It has a water-level window, boil-dry protection and a swivel base. $30, hamiltonbeach.com

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A SELECTION OF PROMOTIONS & EVENTS FROM OUR PARTNERS

EDEN CHILI Eden selected U.S.A. family farm beans and whole grain in a thick, savory sauce of all organic tomatoes, vegetables, herbs, and spices. BPA free cans. Non-GMO. The ﬁnest ingredients, expertly prepared, satisfaction guaranteed. Pure & Purifying.

edenfoods.com

WHOLESOME YUMMINESS IN COUNTRY LIFE GUMMIES Non-GMO and certiﬁed gluten-free. Made with natural strawberry, orange and lemon ﬂavors, you can be sure you’re getting a hearty dose of pure goodness, made with only the ﬁnest ingredients.

countrylifevitamins.com

REG´ACTIV DETOX & LIVER HEALTH™

INTRODUCING BONE BROTH PROTEIN™

Reg´Activ DETOX & LIVER HEALTH™ is an innovative formula that pairs proven liver health ingredients with a revolutionary, new probiotic strain. Lactobacillus fermentum ME-3 supports healthy glutathione levels in the liver. Glutathione is essential to the body’s normal detoxiﬁcation process and the liver contains some of the highest levels of cellular glutathione in the body. Other formulas in the Reg´Activ™ line include CARDIO WELLNESS™ and IMMUNE & VITALITY™.*

A breakthrough in protein supplementation that delivers the beneﬁts of homemade bone broth in a convenient, easy-to-mix form. Support joints, skin, muscles, and digestion; Reduces visible signs of wrinkles & aging; Boosts energy during the day; Aids metabolism & promotes anabolism; Mix In Protein Shakes, Smoothies and Juices.* Dairy Free | Soy Free | Grain Free | Gluten Free.

ancientnutrition.com

essentialformulas.com

LUCA CHIARA 100% VEGAN & PETA APPROVED ACCESSORIES

BRAGG ORGANIC EXTRA VIRGIN GREEK OLIVE OIL

Luca Chiara is a New York City and Hudson Valley based company specializing in ﬁne accessories for men and women. As an environmentally conscious company, we only use soft-grained vegan leather. Oftentimes, real leather uses a tremendous amount of dyes, chemicals and tints to get shades even. These treatments are extremely polluting and harsh on the planet. Our products are designed to be fashionable and functional for the hectic lifestyle of the 21-century but are based on 19-century old-world quality.

Made from 100% organically grown Koroneiki Greek Olives containing heart-healthy polyphenol antioxidants & monounsaturated rich oils. Add to salads, vegetables, pastas, sauces, sautés – even popcorn. In 400 B.C. Hippocrates touted its great beneﬁts. Meets & exceeds International Olive Oil Council’s stringent standard of quality & purity. Gluten free. Kosher.

lucachiara.com *This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.

bragg.com

Unscented fragrance additives for men and women

CLE

Enjoy More Affection with Biologist’s Pheromones.

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Biologist’s formula

Developed by Dr. Winnifred Cutler, co-discoverer of human pheromones in 1986. “I tried the pheromone for the first time last night. My husband professed his love for me 4 times in 30 mins... Let's just say that this result is way above baseline, shall we.” -Julie (Canada) 4-6/mo supply-10:13 for women $98.50, 10X for men $99.50

Athenainstitute.com ✦ 610-827-2200 Athena Institute, 1211 Braefield Rd. Chester Spgs, PA 19425

EXPERIENCE CLEAN EATING ON YOUR TABLET! iPad,® Kindle, Nook,™ and Android™ cleaneating.com/current-issue

iPad is a trademark of Apple Inc., registered in the U.S. and other countries. App store is a service mark of Apple Inc. NOOK is a registered trademark of Barnes & Noble, Inc. NOOK Tablet is a trademark of Barnes & Noble, Inc. Amazon, Kindle, Kindle Fire, and the AmazonKindle logo are trademarks of Amazon.com, Inc. or its aﬃliates. Android is a trademark of Google Inc.

TO ADVERTISE IN

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CONTACT Elizabeth Regan Marketing Sales Representative

[email protected]

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sweet tooth

1. Preheat oven to 350°F. Grease a 9-inch Bundt pan.

Coffee cake doesn’t have to be understated – with whole-grain flour, flaxseeds and squash for added nutrition, plus an indulgent maple glaze drizzled over top, this cake will surely get noticed.

Butterscotch Squash Coffee Cake with Maple Glaze SERVES 12. HANDS-ON TIME: 25 MINUTES. TOTAL TIME: 1 HOUR, 10 MINUTES.* *PLUS COOLING TIME.

2 cups whole-grain spelt ﬂour

½ cup pure maple syrup

3 tbsp ground ﬂaxseeds

3 tbsp instant coffee granules

2 tsp ground cinnamon (TRY: Simply Organic Ground Cinnamon) 1½ tsp each baking powder and baking soda ¼ tsp each ground nutmeg, allspice and sea salt 1¼ cups buttercup squash purée (NOTE: Peel and roast buttercup squash, then purée in a food processor; or use canned unsweetened butternut squash purée.) ½ cup grape seed oil

1 tbsp apple cider vinegar 1 tbsp ginger purée (peel and grate on a ﬁne grater) 2 tsp pure vanilla extract ½ cup toasted unsalted pecans, chopped GLAZE 6 tbsp coconut oil ¾ cup full-fat coconut milk

cleaneating.com

4. In a small bowl, whisk together 1¼ cups squash, grape seed oil, ½ cup maple syrup, coffee, vinegar, ginger, 2 tsp vanilla and 1/3 cup water. Add wet to dry ingredients and PL[ZHOO3RXULQWRSUHSDUHGSDQ Bake for 45 to 50 minutes, or until a toothpick inserted into cake comes out clean. Set aside to cool in pan. 5. Invert cake onto a plate and lift off pan. Drizzle with half of glaze, sprinkle with pecans then drizzle with remaining glaze.

6 tbsp pure maple syrup 1½ tbsp buttercup or butternut squash purée 1½ tsp pure vanilla extract

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3. Meanwhile, in a large bowl, FRPELQHĂRXUĂD[FLQQDPRQ baking powder, baking soda, nutmeg, allspice and salt.

PER SERVING (1⁄12 of cake): Calories: 362, Total Fat: 22 g, Sat. Fat: 9 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 8 g, Carbs: 39 g, Fiber: 4.5 g, Sugars: 18 g, Protein: 4 g, Sodium: 253 mg, Cholesterol: 0 mg

HaH VƀžſƄ

RECIPE BY AMY SYMINGTON, PHOTOGRAPHY BY RONALD TSANG, FOOD STYLING BY BERNADETTE AMMAR, PROP STYLING BY THE PROPS

A Not-So-Humble Coffee Cake

2. Prepare glaze: In a medium saucepan on medium, melt coconut oil. Whisk in remaining glaze ingredients and bring to a simmer for about 8 minutes, whisking occasionally, until thick enough to coat the back of a spoon. Set aside to cool for about 1 hour, 30 minutes, stirring occasionally.

Make your Day a VegiDay! BRAND NEW Line of Sustainably Conscious Foods ORGANIC · NON-GMO · VEGETARIAN · SUSTAINABLE Raw, Organic, Plant-Based Protein

Organic Coconut Crunch Snack Food

Vegan, Organic Fruit & Nut Bars · Snack Bars

• 20 g of vegan protein per serving

• Fresh slices of organic young coconut, toasted to the perfect crunch

• Certiﬁed organic, whole-food ingredients

• Provides all the essential amino acids and branched-chain amino acids

• Gluten free, soy free, and dairy free

• Certiﬁed gluten free, non-GMO, easy-todigest, soy free, and dairy free

• Non-GMO with no preservatives, artiﬁcial colors, or ﬂavors

• Naturally sweetened and ﬂavored

• Sweetened with organic coconut or cane sugar

• Gluten free, easy-to-digest, and no soy, dairy, artiﬁcial sweeteners, artiﬁcial ﬂavors, or additives

NEW