The philosophy of “Living Your Best Life” is at the heart of what Hometown Health is all about. We believe it is our mission to inspire healthy eating, healthy working and healthy living. We’ve been doing it for 30 years in the hometown we call Nevada.

From power breakfast bites and falafel to meatless entrees and seasonal delicacies, Hometown Health has partnered with the likes of restaurateur Mark Estee, fitness pro Mena Spodobalski, and many more to bring you fresh, fun and healthy recipes from breakfast to dessert for the whole family.

FIVE SUPERFOODS THAT FUEL WINTER HEALTH BY MARK ESTEE

Winter’s frigid temperatures, limited sunlight and decreased activity can take a toll on a person’s immune system and energy level. A nutritious diet is one key way to counteract the health challenges winter can bring. Here are five superfoods or supplements that are packed with the nutrition that your body needs to remain healthy through the worst weather and shortest days of winter.

• Pomegranates: High in potent antioxidants, fiber, vitamin C and potassium, pomegranates are the equivalent of a fist full of supplements and vitamins packed into a single, natural fruit. In medicine they are believed to counterbalance a diet high in sweet and fatty foods, making them perhaps the perfect superfood to eat after a holiday season of indulgence.

• Cauliflower: This vegetable’s meaty consistency makes it a perfect alternative to starches like mashed potatoes or rice during the cold nights of winter. Cauliflower is high in both vitamin C and vitamin K, and has ample folic acid, vitamin B6 and fiber.

• EpiCor: This all-natural dietary ingredient supports both the first and second line of active immune defense by increasing the antibodies known as secretory IgA and boosting the activity of the immune system’s natural killer cells. The all-natural product provides antioxidant power to the body, and is a pre-biotic that may support gut health.

• Brussels Sprouts: A member of the cabbage family, this cruciferous vegetable is packed with phytonutrients called glucosinolates, which have been shown to fight cancer. The vegetable’s fiber content is also key to lowering cholesterol. The sprouts also contain vitamins A and C, potassium, folate and iron.

• Kiwi: This fruit that originated in China and was made famous in New Zealand has one of the highest levels of naturally occurring vitamin C. The kiwi fruit is grown in California and ripens in the winter, making it a perfect winter and spring source of vitamin C, and an alternative to winter fruits that have to be shipped from the Southern Hemisphere.

PHYSICAL THE ABILITY TO PERFORM DAILY PHYSICAL TASKS TO YOUR FULLEST POTENTIAL1. Eat breakfast every day.2. Stay hydrated.3. Take the stairs instead of the elevator.4. Try a new fruit or vegetable every month.5. Get outside every day.6. Sit less, stand up every hour.

INTELLECTUALTHE ABILITY TO LEARN, GROW FROM EXPERIENCE AND USE MENTAL CAPABILITIES1. Set goals and write them down.2. Strive to learn a new skill this year.3. Start a journal of your thoughts, ideas, and dreams.4. Read for fun.5. Do brain games to challenge yourself.6. Have a friendly debate and practice listening.

LIVING YOUR BEST LIFE THROUGH WELLNESS

WELLNESS (wel´nıs)noun1. the quality or state of being healthy in body and mind, especially as the result of deliberate effort.

Wellness is composed of five dimensions of overall health with a goal; Physical, Intellectual, Spiritual, Social and Emotional. To celebrate Hometown Health’s 30th anniversary, we would like to share with you 30 Tips for Living Your Best Life through Wellness.

SPIRITUALA SENSE OF MEANING AND VALUE IN LIFE1. Practice gratitude.2. Take time for solitude to meditate or pray.3. Reflect on what’s important – prioritize accordingly.4. Be joyful and smile.5. Be kind to others – especially those who are different from you.6. Know you are loved and carry it with you.

SOCIALTHE ABILITY TO HAVE RELATIONSHIPS AND INTERACTIONS WITH OTHERS IN A MEANINGFUL WAY1. Volunteer.2. Nurture relationships with positive and supportive people. 3. Appreciate yourself and others.4. Be mindful of your commitments and keep them.5. Participate in an outreach event – give back or pay it forward.6. Be spontaneous – say “yes” before the plans are made.

EMOTIONALTHE ABILITY TO CONTROL AND EXPRESS EMOTIONS COMFORTABLY1. Just breathe! Deep breathing helps reduce stress.2. Make sleep a priority.3. Think before you act.4. Strive for balance in your life.5. Connect with others.6. Stay positive – focus on the good things in your life.

LIVING YOUR BEST LIFE THROUGH WELLNESS

DRINKS

Gina Gilbert-Green, Reiki Master and owner of Definition Wellness in Reno, shares these three delicious, nutritious anytime drinks.

BULLETPROOF COFFEE Energy boost, mental focus, healthy fats

INGREDIENTS 1 cup coffee (I use an espresso roast ground from beans)

1 tsp-2 Tbsp MCT Oil (could use 1 Tbsp Bulletproof Brand Brain Octane Oil)

1 tsp grass-fed ghee or butter (optional)

1-2 Tbsp Collagen Hydrolysate powder

Optional: cinnamon, nutmeg, stevia

DIRECTIONSPut all ingredients in blender. Blend on high for 30 seconds to emulsify oils. It should be the consistency of a frothy latte.

BONE BROTH Gut health, immune system joint protection, glowing skin & metabolism boost

INGREDIENTS 2-4 lbs of beef bones, bison bones, pork or chicken bones

(could buy frozen from Great Basin Co-Op, Whole Foods, or Sprouts)

4 organic carrots

4 organic celery stalks

2 white onions, cut in quarters

4 garlic cloves

1 Tbsp Celtic Sea Salt

1 tsp whole ground peppercorns

2 bay leaves

1 bunch each, thyme and parsley

1/4 cup apple cider vinegar

18-20 cups cold water (enough to cover ingredients in slow cooker)

DIRECTIONSCook in slow cooker 24 hrs on high then 48-73 hours on low. Keep adding water to keep ingredients covered. Cool down, strain veggies and bones, and cover broth in

fridge until fat layer forms on top. Scrape fat off, heat broth on stove top and drink one cup daily for wellness. Use bone broth within one week in fridge or freeze up to 3

months. You can also use as a healthy base for soups.

PUMPKIN WHEY PROTEIN SHAKE Workout recovery, high quality nutrition & quick meal replacement on the go

INGREDIENTS 1 cup unsweetened vanilla almond milk

1/2 cup pumpkin purée

1 scoop vanilla whey protein powder

1½ tsp pumpkin pie spice

1 tsp vanilla extract

1 Tbsp chia or flax seeds

*may add ½-1 banana post-workout

POWER PROTEIN BREAKFAST BITES

Power Protein Breakfast Bites are a personal favorite for our Director of Sales and Marketing, Racquel Abowd. Having grown up in the restaurant family business she has learned from the best having an appreciation for quality food, healthy eating and starting the day off right.

INGREDIENTS ½ cup vanilla or chocolate protein powder (add more if desired)

1 Tbsp organic agave

2 Tbsp unsweetened almond milk

3 Tbsp coconut oil

½ tsp pure vanilla extract

½ cup salted natural almond butter

1½ Tbsp coconut, almond or coffee flour

1/4 cup cashew pieces

3 Tbsp sunflower seeds

1/4 cup slivered almonds

1 cup gluten free rolled oats

Pinch sea salt

DIRECTIONSLine baking sheet with parchment or wax paper.

Add agave, protein powder, almond milk and coconut oil to a medium saucepan and bring to a low boil over medium heat.

Once bubbling, stir to combine ingredients and let boil for 1 minute. Remove from heat and add vanilla, almond butter, flour of your choice, seeds, nuts, oats, and salt.

Stir to combine and fully incorporate all ingredients.

Drop heaping tablespoon amounts onto the prepared baking sheet and sprinkle with addition nuts (optional).

Let sit at room temperature until cooled and more firm – about 25 min. They will set but still be a little tender. Cool and store in refrigerator for up to 5 days or in freezer

for up to 1 month.

PUMPKIN PROTEIN MUFFINS

When Evoke puts their clients to the test with the 30 Day Challenge, they stress the importance of clean eating in coordination with a healthy diet and exercise. But that doesn’t mean we stop wanting delicious carbs and fall treats. Mena Spodobalski saves the day with these I-can’t-believe-they’re-healthy Pumpkin Protein Muffins!

INGREDIENTS 1 cup canned pumpkin

½ cup applesauce

½ cup plain lowfat Greek yogurt (Mena recommends Chobani)

3 egg whites

1¾ cups old fashioned oats

1/4 cup protein powder

½ cup baking stevia OR 1 cup sweetener of choice that measures like sugar

1 tsp baking soda

2 tsp baking powder

1/4 tsp salt

1½ tsp cinnamon

½ tsp pumpkin pie OR apple pie spice

Optional Add-Ins: 1/4 cup of chopped walnuts, pecans or almonds, mini

chocolate chips, raisins or dried cranberries!

DIRECTIONSPreheat oven to 350°F. Line a 12-cup muffin pan with foil cupcake liners, or spray with non-stick cooking spray. Set aside. In a blender (or food processor), mix all of

the ingredients together. Blend until oats are ground and mixture is smooth. (Mena usually helps move the mixture around in her blender carefully with a spoon!) Divide

mixture among muffin tins, and place into preheated oven. Bake for 15-20 minutes, or until tops are lightly golden brown.

*Note this batter is very moist, and a toothpick may not come out clean. Don’t worry, it is baked through if the tops are golden brown!

Cool muffins before removing from pan. ENJOY!!!

FALAFEL WITH TAHINI SAUCE

With 48 years in the restaurant business, Chef Charlie Abowd, owner of Café at Adele’s in Carson City, loves what he does. He has deep pas-sion for living a healthy life and here he shares the recipe for Adele’s famous Falafel with Tahini Sauce.

FALAFEL INGREDIENTS 1 pound dried chickpeas

1 onion, cut into large dice

1/4 cup whole garlic cloves

1 bunch cilantro, chopped

1½ jalapeño peppers, stems removed and pureed or chopped very fine

1 tsp baking soda

½ cup all purpose flour; or, my preference, ½ cup panko

(Japanese bread crumbs)

1/4 cup sesame seeds

Spice mix: 1/4 tsp each: cumin, allspice, cinnamon, ground coriander

Peanut oil, or olive oil (not extra virgin) for frying

Sea salt or kosher salt

DIRECTIONSSoak chickpeas overnight. Then bring to a boil, reduce heat, simmer for 3 hours. Then drain and rinse.

In a meat grinder or food processor, pulse the chickpeas, jalapeño peppers, onions, garlic cloves and cilantro together, so that they are ground but not into a paste. If

you’re using a food processor, you’ll have to do this in several stages. Mix together in a large bowl.

Mix the baking soda, flour, sesame seeds and spice mix well in a bowl. Add the chickpea mixture and mix again with your hands until everything is incorporated. (In this

case mixing with your hands is essential.) Add plenty of salt to taste (at least a tablespoon if not more).

When ready to fry, heat oil that’s at least 3 inches deep in a large pot, to 350°F. Tightly form falafel into balls or domed discs about an inch and a half in diameter. It’s

VERY important that falafel be very tight, otherwise it WILL disintegrate in oil. If mixture resists being tightly formed add a little bit of cold water to mixture.

Gently drop into the oil and fry until dark golden brown and crusty, about 3-4 minutes. Remove from oil, drain on paper towels.

Yogurt Tahini Sauce recipe follows on the next page.

FALAFEL WITH TAHINI SAUCE

YOGURT TAHINI SAUCE INGREDIENTS 1/4 bunch (about 22 leaves) fresh mint

1/4 cucumber, peeled and rough chopped

½ seeded jalapeño pepper, finely diced

1⁄3 Tbsp lemon juice

1½ cups organic whole milk yogurt (goat yogurt is preferred)

½ cup pure Tahini (can be found at Whole Foods, Trader Joe’s, or

Middle Eastern grocery stores)

DIRECTIONSPlace mint leaves in the bowl of a food processor. Roughly chop cucumber and jalapeño, and add to bowl, along with lemon juice. Put yogurt in a separate mixing bowl.

Pulse the cucumber mixture until a slurry is formed. Gently fold into yogurt, and add salt to taste. It’s important not to add yogurt to the food processor, as the fats in

the yogurt will break and result in a runny sauce. Spoon yogurt onto the falafel, falafel sandwich or falafel wrap.

WRAP STYLE

If you want a traditional falafel sandwich, you will need shaved lettuce, chopped cucumber, sliced radishes, and chopped seeded tomato; serve in a pita bread or as a

lavash wrap. Top with the Yogurt Tahini sauce.

For a falafel variation, find a recipe for a fattoush salad and add a falafel disc on top with the Yogurt Tahini sauce. It’s a wonderful addition to an already great salad.

WATERMELON BLEU CHEESE SALAD

At your next gathering, wow your friends and family with this inventive and healthy watermelon salad brought to you by Battle Born Social’s Executive Chef, David Stern.

INGREDIENTS 1 cup watermelon, 1/4-inch dice

3 Tbsp bleu cheese crumbles

1 Tbsp basil oil

2 Tbsp mint gastrique

1 cup local sunflower shoots (Earth Alchemy Farms)

1/4 cup julienne red onion

Drizzle aged balsamic vinegar

MINT GASTRIQUE RECIPE 1 part white wine

1 part white wine vinegar

1 part sugar

Fresh mint

DIRECTIONSAdd all ingredients in sauce pot and reduce until syrup-like consistency.

KALE SALAD

We all know that kale is the king of green leafy vegetables and superfood doesn’t even begin to cover the many health benefits we can get from it! Executive Chef Mark Estee of Liberty Wine & Food Exchange, Chez Louie and The Union has crafted an incredibly savory kale salad highlighting the superfood beautifully.

INGREDIENTS Julienne dino kale (Lacinto Kale, Calvalo Nero)

Poached egg

Parmesan crumble

Lemon garlic dressing

Kosher salt

Fresh pepper

FOR THE CRUMBLE

Heat oven to 300°F, line a cookie sheet with parchment or nonstick pad. Sprinkle with grated Parmesan cheese. Form a thin layer. Bake in oven until cheese melts and

browns. Remove from oven and let cool. Break up as needed.

FOR THE DRESSING

1.5 oz fresh lemon juice

1.5 oz champagne vinegar

4 oz grape seed oil

4 oz extra virgin olive oil

2 Tbsp chopped garlic

Kosher salt

Fresh black pepper

Whisk together all dressing ingredients well.

DIRECTIONSIn bowl, toss julienne kale with salt and pepper. Add dressing and toss well. Add the Parmesan crumble and toss again. Place in bowl and top with poached egg.

CHICKPEA QUINOA SALAD

Chris Wyatt, Renown Health’s Retail Food & Beverage Manager and a Chef at Artisans Market Bistro is a certified Food for Life instructor. Food for Life is a plant-based diet created in 2001 by physicians, nurses and registered dietitians. Chris happily shares with you his recipe for Chickpea Quinoa Salad.

INGREDIENTS

SALAD

2 cups red quinoa, cooked according to directions

1 15-oz can no-salt-added chickpeas, rinsed

½ cup cucumber, diced

½ cup red bell pepper, diced

1/4 cup red onion, diced

1/4 cup red apple, diced

3 Tbsp cilantro, minced

1 head of romaine or green leaf lettuce, chopped

½ cup red cabbage, thin sliced

12 cherry tomatoes, halved

1 9-oz can mandarin oranges in light syrup, juice reserved

ORANGE DREAM DRESSING

Reserved mandarin orange syrup, about ½ cup (or regular orange juice)

½ cup rice wine vinegar

1 Tbsp stone ground mustard

1 Tbsp honey or agave nectar

1 Tbsp minced garlic

Pinch of black pepper and crushed red pepper

DIRECTIONSWhisk together all dressing ingredients.

In a medium bowl combine chickpeas, quinoa, cucumber, red bell pepper, onion, apple and cilantro. Mix in a large spoonful of Orange Dream Dressing. Layer lettuce,

red cabbage, quinoa mixture, tomatoes and mandarins. Pour over desired amount of dressing.

CLASSIC COBB SALAD

Chef Charlie Abowd, who co-owns Café at Adele’s in Carson City with his wife Karen, shares his take on the Classic Cobb Salad.

INGREDIENTS

DRESSING

1/4 cup extra virgin olive oil

3 Tbsp red wine vinegar

1 Tbsp lemon juice, freshly squeezed

1 tsp finely chopped garlic

1 tsp fresh, finely chopped mint leaves

1/4 tsp sea salt to taste (I prefer Maldano’s)

1/4 tsp fresh ground pepper

SALAD

8 pieces of bacon, cooked and rough chopped

4 hard-boiled eggs (see instructions below)

4 cups romaine or iceberg lettuce, chopped

4 fresh Roma tomatoes, seeded and chopped

2 avocados, ripe but still firm, cut into 1/4-inch squares

3 bunches green onion, finely chopped

3 (approximately 4-oz each) chicken breasts, cooked and chopped into

1/4-inch squares

½ cup good bleu or Roquefort cheese, crumbled

DIRECTIONSSeason chicken breasts with salt, pepper and garlic, baking at 350°F until done. This can be done prior to dinner if you prefer warm chicken or ahead of time if you

prefer chilled.

Place lettuce in a bowl and in a separate bowl, mix dressing ingredients thoroughly. Check the balance of the dressing for flavor and if needed, adjust accordingly.

Peel and cut hard-boiled eggs in half, removing yolks from the whites. Fine chop each separately, resulting in a pile of yolks and a pile of whites.

Mix dressing into lettuce, tossing gently.

To assemble salads, place equal portions of lettuce on 10-inch plates and about ½-inch deep. At the top of the salad (12 o’clock position and working down the center

to 6 o’clock position), place a row of tomato. On the right side of the tomato, again from top to bottom, place bacon. To the left of the tomato, place the chicken. Now on

both the right and left sides of the salad, place crumbled cheese (two strips from top to bottom). Then place egg whites on the right side and egg yolks on the left side,

followed by a thin line of green onion on both sides, finishing the assembly.

ROASTED BUTTERNUT SQUASH SOUP

When the leaves start to change, the nights get a little longer and there’s a chill in the air, soup is a normal go-to. Next time you go for some warmth in a bowl, try this recipe from Perfect Pear Catering. It has the allure of comfort food, and it’s healthy too!

INGREDIENTS 1 Tbsp olive oil

1 tsp olive oil

2 pounds butternut squash, cubed

3 shallots, minced

3 Granny Smith apples, peeled and diced

4 fresh sage leaves

2 tsp salt

1 tsp finely ground pepper

1 qt organic vegetable broth

Toasted pumpkin seeds, for garnish

DIRECTIONS Heat oven to 450°F and place cubed squash on baking sheet coated with olive oil and salt and pepper. Bake about 45 minutes to 1 hour or until soft and caramelized

on the outside.

In a sauce pan heat 1 teaspoon of olive oil and add shallots, cooking until translucent. Then add diced apples and sage leaves and season with salt and pepper, cook

until softened. Remove from heat and set aside until squash is done cooking.

When squash is ready, add everything into a food processor or blender and blend to puree. Season to taste. Top with pumpkin seeds.

MINESTRONE SOUP

Chris Wyatt, lead chef at the Renown Healthy Heart Program, created this classic Minestrone Soup recipe to encourage a tasty use of a wide variety of whole, nutritious, heart-healthy food focusing on fruits and vegetables.

INGREDIENTS 1 medium yellow onion, diced

1 large carrot, diced

2 stalks celery, diced

1 large zucchini, diced

4 cloves garlic, minced

1 tsp each dried basil, granulated garlic and onion

½ tsp each black pepper and crushed red pepper

1 Tbsp dried oregano

2 bay leaves

4 cups no-salt-added vegetable stock

1 cup green beans, trimmed and cut into one-inch pieces

1/4 head of cabbage

1 can (15-oz) no-salt-added kidney beans, drained and rinsed

1 can (15-oz) no-salt-added navy beans, drained and rinsed

1 can (15-oz) no-salt-added crushed tomatoes

1 can (15-oz) no-salt-added diced tomatoes

1 can (15-oz) no-salt-added tomato sauce

2 cups whole wheat elbow pasta, cooked al dente

1/4 cup fresh parsley, minced

DIRECTIONS Gently spray non-stick cooking spray onto heated non-stick pan on medium heat. Add onion, carrot, celery, zucchini and garlic. Cook until just soft, about 5 minutes.

Season sautéed vegetables with basil, oregano, pepper, crushed red pepper, granulated onion and granulated garlic, 5 minutes more.

Stir in vegetable stock, green beans, cabbage, canned beans and tomatoes. Cook until heated through, about 15 minutes. Add whole wheat elbow pasta and cook until

just soft, 5 more minutes. Finish with fresh parsley.

FALL RISOTTO

Nothing quite says fall like a decadent risotto. It’s smooth and rich and adds a level of sophistication to any dish at home. And Executive Chef Mark Estee’s fall risotto is a must-try for all lovers of pumpkin and the tastes of autumn.

INGREDIENTS 2 cups Arborio rice

8 cups stock, hot

2 Tbsp butter + 4 Tbsp

3 Tbsp extra virgin olive oil

2 cups pumpkin/squash puree

1 cup Pecorino cheese

Kosher salt

Fresh pepper

DIRECTIONSHeat pan to medium and add butter and olive oil. Then add rice and mix well, toasting and coating the rice as you stir for about 3 minutes. Slowly add the stock while

stirring, a little at a time. The rice will soak up the liquid. Continue stirring and adding for 15 minutes, time it. Add some salt and pepper. At 15 minutes, add the squash

puree and continue stirring until you reach 19 minutes. Add the cheese and stir to 22 minutes. Add the butter and a little more EVOO. Season with salt and pepper.

Serve right away.

VARIATIONS

Serve in a hollowed out pumpkin that has been heated in the oven.

Garnish with roasted pumpkin/squash.

Garnish with truffles/truffle oil or toasted pine nuts.

ZUCCHINI POMODORO

This simple, heart-healthy delight provided by Arnold Carbone of Glorious Garlic Farms is the perfect side to any meal.

INGREDIENTS 1 fresh, medium-sized (10-12 inches) zucchini, cut into ³⁄8-inch slices

3-4 medium-sized garlic cloves, chopped into medium to large chunks

2 Tbsp plus 2 tsp extra virgin olive oil

1/4 cup good quality canned, crushed tomatoes (no sugar, corn syrup,

or spices added)

Dried oregano, to taste

Sea salt and pepper, to taste

DIRECTIONSHeat a frying pan on medium-high heat (cast-iron skillet works well). When pan is hot, add 2 teaspoons extra virgin olive oil and a light sprinkling of sea salt. As soon as

the oil starts to smoke, add zucchini slices in a single layer. Fry until lightly browned (about 1-2 minutes). Flip the zucchini and brown the other side. Remove zucchini

and arrange in a single layer on a paper towel to cool. Repeat with any remaining zucchini.

Lower heat to medium. Add 2 tablespoons of extra virgin olive oil to pan until the oil is simmering. Add chopped garlic. Cook until golden yellow, about 10-15 seconds,

then immediately add crushed tomatoes. (It’s always better to slightly undercook garlic in the initial sauté than to burn it.) Lower heat and simmer for about three

minutes. Add a pinch of salt, pepper and dried oregano to taste. Cook for about one minute.

Add zucchini and flip in pan to stir gently as you cook for one more minute. Serve immediately.

VEG OUT! EASY GLUTEN FREE CAULIFLOWER CRUST PIZZA

Healthy food can be delicious food, too. Try this recipe from BestMedicine by Renown Health, your top source for health and wellness information in northern Nevada. Visit BestMedicineNews.org for more healthy recipe ideas.

Cauliflower is finally getting its due. This nutritional powerhouse of a veggie is flying off the shelves as a low-carbohydrate substitute for grains and legumes. Why? The seemingly boring, white veggie is rich in antioxidants, nutrients, fiber and weighs in at just 25 calories per cup. And it’s great at camouflaging as rice, or in this case, as a base for pizza crust.

INGREDIENTS 2½ cups grated or ground cauliflower (use a food processor or cheese grater)

½ tsp dried basil

½ tsp dried oregano

2 tsp garlic powder

1/4 cup grated mozzarella cheese

1/4 cup Parmesan cheese

1 egg, slightly beaten

Dash salt

DIRECTIONSPreheat oven to 425°F. Place grated cauliflower in a bowl. Microwave for a few minutes. Pat with paper towels or cheese cloth to remove excess moisture. Add basil,

oregano, garlic, Parmesan and mozzarella. Add egg and stir to blend completely. Toss in a dash of salt. Place dough on parchment paper over a pizza round stone or

baking sheet. Mold in to a round pizza crust. Bake for about 20 minutes. Remove from oven. Add your favorite toppings and return to oven for up to 15 minutes to

melt cheese.

ROASTED BLACK NODDY LAGER PORK LOIN

Executive Chef Mark Estee proves finding the freshest of ingredients is key with this Roasted Black Noddy Lager Pork Loin, brined in a seasonal mixture of cinnamon sticks, apple cider, Earl Grey tea, brown sugar and a dose of malty Buckbean Black Noddy Lager.

INGREDIENTS 2 pounds all-natural pork loin

2 cans Buckbean Black Noddy Lager

1 cup apple cider

½ cup kosher salt

½ cup brown sugar

1 apple, diced medium

2 cinnamon sticks

2 star anise

1 Tbsp fennel seed

1 Earl Grey tea bag

DIRECTIONSPlace the pork in a large bowl. In a separate bowl, mix all ingredients (leaving the tea bag intact) until sugar and salt are dissolved, then pour over the pork to brine the

meat. Refrigerate for 24 to 36 hours.

Preheat an oven to 350°F. Remove the pork from the brine and place in a non-stick roasting pan. Roast the loin in the oven until it reaches 145°F internally, about 45 to

50 minutes. Remove and let rest about 10 minutes before serving.

Serve with a fresh green salad or a helping of potato salad.

SEA SALT CURED GRILLED SALMON WITH MEYER LEMON VINAIGRETTE SERVED WITH GRILLED ASPARAGUS AND FRISEE SALAD

According to Chef Clint Jolly, salmon, asparagus, frisee and Meyer lemons are all in season around late spring. By capturing the essence of spring with its light, fresh ingredients rich in nutrients this is the perfect meal for a nice spring date night or just a light, healthy-conscious dish.

INGREDIENTS 2 6 oz portions boneless wild salmon fillet, skin on and scaled

2 Tbsp sea salt

2 Tbsp agave nectar

1 Tbsp black peppercorns

1 clove peeled garlic

1 bay leaf, fresh preferred

1 cup water

2 handfuls ice cubes

1 Tbsp olive oil

1/4 pound fresh frisee

DIRECTIONSTo make cure, assemble 1 cup water, spices, garlic and agave in saucepan and bring to boil, stirring occasionally.

When salt is dissolved, remove from heat and pour solution into a container large enough to hold solution and salmon. Add ice cubes and stir to cool below room

temperature.

Add salmon fillets and let soak for 30 minutes. Remove and pat dry. Heat grill to high

Rub grate of preheated grill with a towel dipped in olive oil to help prevent sticking. Cook salmon on preheated grill, skin side down for 8 minutes. Do not flip or move

the salmon to keep it all intact. Flip once after 8 minutes and finish cooking for 4-5 minutes more.

MEYER LEMON VINAIGRETTE 2 Tbsp Meyer lemon juice, fresh

½ shallot, peeled and rough chopped

Pinch sea salt

Fresh ground black pepper

2 sprigs fresh dill, rough stems removed

1 tsp dijon mustard

½ cup extra virgin olive oil

DIRECTIONSIn food processor or blender, add all ingredients except for oil and blend until shallots are minced and all ingredients are incorporated.

With machine running, add oil slowly and allow the vinaigrette to emulsify. Season to taste with salt and pepper.

GRILLED ASPARAGUS 1 bunch petite asparagus

1 Tbsp walnut oil (or extra virgin olive oil)

Sea salt and black pepper

DIRECTIONSTrim tough ends of asparagus and discard. Rinse remaining asparagus.

Blanch asparagus in boiling salted water for 90 seconds.

Drain and cool in ice water to stop cooking.

Toss asparagus in oil, salt and pepper.

Cook on grill with salmon, 4-5 minutes total.

TO PLATE

Toss fresh frisee with half of the prepared vinaigrette in large bowl.

Place 5-7 spears of asparagus into center of plate.

Place grilled salmon, skin side down, on top of asparagus.

Top salmon with handful of dressed frisee.

Using spoon, drizzle remaining vinaigrette around plate.

Top with fresh ground black pepper.

ORDER OF WORK

1. Make cure and soak salmon.

2. Start boiling water for asparagus.

3. Prepare vinaigrette.

4. Trim and blanch asparagus.

5. Have a glass of tasty white wine.

6. Heat grill.

7. Remove salmon and pat dry.

8. Start grilling salmon.

9. Flip salmon and start asparagus.

10. Toss frisee.

11. Plate.

12. Enjoy!

SAVORY SWEET POTATO AND BLACK BEAN QUESADILLA

When it’s cold out, all we seem to want are those comfort foods filled with carbs and cheese that just feel like a hug on a plate. The problem is, that hug typically tends to stay on your waistline. Wild River Grille offers a savory solution with this healthy, vegetarian quesadilla.

INGREDIENTS 1 can (15 oz) black beans, drained and rinsed

3 small-medium sweet potatoes, scrubbed but not peeled

2 tsp olive oil

1 large onion, diced

1 large bell pepper, diced

1½ tsp minced garlic

½ tsp salt, divided

1/4 tsp black pepper

1 Tbsp chili powder

1 Tbsp cinnamon

1 tsp cumin

1 tsp smoked paprika

1/4 tsp cayenne

1/4 tsp chipotle chili powder

Wheat tortillas (about 6 large)

1 cup shredded cheddar cheese

Prepared salsa or pico de gallo, for serving

Sour cream, for serving

DIRECTIONSBring a large pot of water to a boil.

Cut potatoes into ½-inch rounds. Cut across round centers to form “half moons.”

Boil sweet potato chunks for 12-15 minutes, or until soft and fork tender. Remove pot from heat, drain potatoes, then return to pot and mash. Stir in remaining 1/4

teaspoon salt, chili powder, cinnamon, cumin, smoked paprika, cayenne, and chipotle chili powder until incorporated.

Meanwhile, heat olive oil in a large skillet. Add onions and peppers and sauté until beginning to soften, about 3 minutes. Add garlic, 1/4 teaspoon salt and pepper. Continue

to sauté until onions are translucent, about 5 minutes or so more. Stir mixture into sweet potato mash. Stir in black beans until all ingredients are evenly distributed.

Lightly coat a large skillet with cooking spray heated over medium. Place tortilla in skillet and let toast until bottom begins to brown. Place heap of filling on half of tortilla

and sprinkle with a few tablespoons of shredded cheese. Fold empty half of tortilla over the top. Once bottom has finished browning (it should be slightly crisp but not

dark and burned) carefully flip and cook on opposite side until golden, close to 1 minute.

Serve with prepared salsa and sour cream.

Enjoy!

MR. G’S TERIYAKI ON A STICK

Nothing says summer like barbeque and just about anything on a stick. Mr. G of Mr. G’s Hawaii-Style Teriyaki brings you both with his fin-ger-lickin’ barbeque chicken made with Mr. G’s Pineapple Plum Teriyaki Sauce. This is sure to be a crowd pleaser at your next barbeque or backyard gathering.

INGREDIENTS 24-oz Center cut Sirloin steak or roast cut into thin slices “cross grain” if

possible and 1/4 inch thick. Then cut slices into 1 to 1½ inch-wide strips.

8-oz Mr. G’s Pineapple Plum Teriyaki Sauce

25 bamboo skewers: large diameter, 12 inches long

PREPARATIONPlace the sliced meat in a new plastic 1 gallon zip lock bag. Add the Mr. G’s Pineapple Plum Teriyaki Sauce, zip close and gently work the bag with your hands to move

and coat the meat. Place the bag in a bowl or container just in case the bag does leak and put in the refrigerator to marinate over night or for a minimum of four hours.

For the best results you should gently work the bag at least twice during the marinating process. Soak the bamboo skewers in water for a minimum of two hours before

cooking. Thread marinated meat on to soaked bamboo skewers.

DIRECTIONSOn the BBQ grill place a piece of aluminum foil wide enough to protect the exposed end of the skewers so they will not burn.

Place the skewers with the meat on the hot grill with and the exposed bamboo over the aluminum foil.

Cook over a medium heat until done to your taste. Turning the meat over to cook both sides and basting with Mr. G’s Teriyaki Sauce.

SERVE

Serve the Beef Teriyaki on a Stick with steamed rice and your favorite salad.

Hawaii Style: Serve with steamed rice and two scoops of macaroni salad.

RECOMMENDATION: Don’t use aluminum utensils, bowls, cooking pots or pans. Mr. G’s teriyaki

sauce contains pineapple juice and rice vinegar which could react with the aluminum.

SPICY OVEN-FRIED CHICKEN

This savory and spicy recipe comes from BestMedicine by Renown Health, your top source for health and wellness information in northern Nevada. To discover even more healthy tips and recipes, visit BestMedicineNews.org.

Diets high in sodium can increase blood pressure, putting you at greater risk for stroke. But you don’t have to trade taste for better health. Take this recipe from the American Heart and Stroke Association: with spicy cayenne, tangy dry mustard and smoky paprika, you won’t miss the salt in this lightened-up Southern classic.

INGREDIENTS 1/4 cup lowfat buttermilk

1/4 cup cornflakes crumbs

1/4 cup yellow cornmeal

2 Tbsp all-purpose flour

1 tsp salt-free extra-spicy seasoning blend

1 tsp garlic powder

½ tsp papricka

½ tsp cayenne

1/4 tsp salt

1/8 tsp dry mustard

4 boneless, skinless chicken breasts, all visible fat discarded

(about 4 oz each)

DIRECTIONSPreheat the oven to 375°F. Lightly spray an 8- or 9-inch square baking pan or baking sheet with cooking spray. Pour the buttermilk into a pie pan or shallow bowl.

In a shallow dish, stir together the remaining ingredients except the chicken. Set the pie pan, dish and baking pan in a row, assembly-line style. Dip the chicken in

the buttermilk and then in the cornflakes mixture, turning to coat at each step and gently shaking off any excess. Using your fingertips, gently press the coating so it

adheres to the chicken. Place in the baking pan. Lightly spray the chicken with cooking spray. Bake for 30 minutes, or until the chicken is no longer pink in the center

and the coating is crisp.

4 BARBECUE TIPS FROM THE PROS

Family owned and operated since 1986, BJ’s Barbecue has been a favorite spot for locals with a hankering for some finger-lickin’ comfort food for nearly three decades. The mouth-watering recipes are top secret, but here are some tips from General Manager Kelly Samfel, for some savory fall-off-the-bone ribs:

1. Always use indirect heat. Even on the grill. The best ribs are cooked slowly on low heat. Instead of lying on the grill, wrap in foil or use some tried and true

rib racks.

2. Wait until cooked before basting with sauce. One of the most costly mistakes in home barbecue is putting the sauce on too early. As sugar is one of the

main ingredients in barbecue sauce, it will char and burn and leave your meat tough. Instead, cook with a dry rub and then add the sauce a few minutes

before serving.

3. Never boil your meat. Some sources say boiling meat can help it get nice and juicy. This is a common misconception. Boiling leaves your meat flavorless with a

funky texture, not juicy and tender.

4. Turn your grill into a smoker. Nothing beats smoked ribs. As most of us don’t have giant smokers in our backyards, it might seem impossible to get the tender,

falling-off-the-bone flavor we have come to know and love at BJ’s Barbecue. But that lovely taste and texture can actually be achieved at home on the grill with

pellets sold at any hardware store. Simply wrap the pellets in foil, poke with a few wholes, set the grill on low and just leave for a couple of hours. Some grills even

have drawers to put pellets or wood chips in for a grill turned smoker.

FAMILY HEIRLOOM CARROT ALMOND CAKE

This delicious Family Heirloom Carrot Almond Cake is perfect for any dessert occasion and the legacy of the Abowd family matriarch and founder of Café at Adele’s in Carson City, Adele Abowd.

INGREDIENTS

CARROT ALMOND CAKE

1 cup slivered almonds

1 can (8-oz) crushed pineapple, well drained

2 cups grated carrots

1 cup flaked coconut

1 cup all-purpose flour

1 cup whole wheat flour

1½ cups sugar

1 tsp baking soda

2 tsp cinnamon

½ tsp nutmeg

½ tsp salt

3 eggs

½ cup salad oil

¾ cup buttermilk

2 tsp vanilla

BUTTERMILK GLAZE

¾ cup sugar

1/4 tsp baking soda

1/3 cup buttermilk

1/3 cup margarine or butter

½ tsp vanilla

DIRECTIONS

CARROT ALMOND CAKE

Combine almonds, pineapple, carrots and coconut in plastic bag or a piece of waxed paper. Mix flour,

sugar, baking soda, spices and salt. Beat eggs with oil, buttermilk and vanilla in large bowl. Add flour

mixture to egg mixture all at once and stir just until combined. Add almond mixture and mix until just

combined. Pour into a greased and floured 13-by-9-by-2-inch cake pan. Bake at 350°F for about

45 minutes, or until toothpick comes out dry. While baking, prepare Buttermilk Glaze.

Prick hot cake with a fork at about half-inch intervals. Slowly pour glaze over cake.

GLAZE

Combine all ingredients in a saucepan. Bring to a gentle boil for 5 minutes.

APPLE CRUMB PIE

Spring, summer, fall or winter, a nice apple pie is always a welcome dessert. It’s an American symbol! Delane Pennington from Agape Organics shares her sinfully decadent apple pie recipe ending any meal on a high note.

INGREDIENTS 6 large organic apples (I like tart ones, but add a mixed variety for flavor)

1 cup flour

1 tsp cinnamon

1 tsp baking powder

½ cup sugar

½ cup brown sugar

1 large egg

1/3 cup melted butter

½ cup chopped walnuts

1/3 cup caramel sauce

DIRECTIONSPreheat oven to 350°F. Grease a 2-quart baking dish. Peel, core, and thinly slice apples and spread in baking dish. In a medium-size bowl, mix flour, cinnamon, baking

powder and sugars. Beat egg slightly and stir into sugar mixture. Spoon mixture on top of sliced apples. Sprinkle with chopped walnuts and then drizzle caramel sauce

over top. Pour melted butter over mixture and bake for 45 minutes. Serve warm with ice cream. Delicious!