Live Naturally Kroger Michigan Winter 2016

This superstar superfood can be eaten in breakfasts, desserts and every way in between.

GOING CRACKERS: HEALTHY CHOICES FOR SNACKING. page 6

TERRIFIC TATERS

A humble veggie and a nutritional

powerhouse

SEASONAL SALADS

Winter-friendly recipes to get your

green on

SOUPER BOWLSCure the winter chill

with a warm pot of goodness

PLUS: Knife skills to get you slicing like a chef

Pow(d)erful Cocoa

MICHIG

AN

Compliments of

WINTER 2016

KETTLE BRAND POTATO CHIPS ARE REAL CHIPS MADE WITH REAL INGREDIENTS BY REAL PEOPLE.

Our handcrafted cooking methods ensure that every bag of Kettle chips has the healthy Kettle crunch

chip lovers crave, plus the big, bold fl avors they love, without any preservatives. Bring some Kettle brand

potato chips home for the holidays and have a happy, healthy, non-GMO New Year! www.kettlebrand.com

KEEP IT REAL THIS HOLIDAY SEASON.

SAVE $1.00 off any TWO (2) Kettle Brand chips

MANUFACTURER COUPON EXPIRATION DATE 3/15/16

Retailer: We will reimburse you the face value of this coupon plus 8 handling provided it is redeemed by a consumer at the time of purchase on the brand specifi ed. Coupons not properly redeemed will be void and held. Reproduction of this coupon is expressly prohibited. (Any other use constitutes fraud.) Mail to: Diamond Foods, P.O. Box 880415, El Paso, TX 88588-0415. Cash value .001. Void where taxed or restricted. LIMIT ONE COUPON PER TRANSACTION. DIAMOND FOODS, INC.

52197_1_DMD_Kettle_KRO_Magazine Ad_FNL2.indd 1 11/24/15 3:21 PM

from the editor

livenaturallymagazine.com 1

Give It a TryWHEN I WAS ABOUT 6 YEARS OLD, my family and I visited close friends who own a farm in upstate New York. They had a beautiful vegetable garden and also were raising a variety of animals, from cows and pigs for meat, to chickens for eggs and goats for milk.

One morning I sat down for breakfast to a bowl of cornflakes. My Aunt Susan poured the milk, and I dug in with my spoon for a bite. I was in for a surprise. Instead of the cows milk that I was used to on my cereal at home, Susan had poured on fresh goats milk. My taste buds werent happy, and I opted for toast instead.

I have used this story for years to politely decline appetizers or dishes with goat cheese. Its a flavor that I just cant seem to enjoy. That said, I have successfully overcome a number of other food dislikes over the years. How? Simply by giving them a try every now and again.

The world is full of foods and flavors that are beloved by some, and not so loved by others. According to the Monell Center in Philadelphia, a nonprofit science institute that researches the senses of taste and smell, our individual genetics cause us to react differently to various flavors. We are also predisposed to like foods that our mothers ate while pregnant. Im pretty sure my mom didnt drink goats milk.

In this new year, I encourage you to give another shot

to something that youve scrunched your nose at in the past. To get you started, visit our new column, aptly named TRY, on page 32, where well introduce food combinations that may seem not so tasty at first, but once you give them a chance, your taste buds may change your mind. Also read this months feature, For the Love of Cocoa (page 22), which might inspire you to experiment with this flavorful superfood in more savory versus sweet recipes.

Variety is, as they say, the spice of lifeand its healthy for you, too. By trying different foods with different flavors and from different food groups, you can create a more balanced and nutritious diet. As you embark on a quest toward a healthier you in 2016, make trying (and re-trying) new foods part of the great adventure.

Rebecca Heaton, Editor

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COVER PHOTOGRAPHY BY AARON COLUSSI, STYLE BY ERIC LESKOVAR2 Winter 2016 / Live Naturally

volume 04, issue 01: winter 2016

departments begin 04 How recycling food and packaging

can make landfills a thing of the past. PLUS: crunchy crackers, beautiful beets and cooking with cast iron.

eat13 HOT POTATO

This versatile vegetable is full of good nutrition and flavor. Try innovative recipes courtesy of the budding chefs at Johnson & Wales University.

18 MAKE IT, BUY IT Got a winter chill? Weve come up with super soups to simmer on the stovetop and warm your belly.

20 SALAD IN WINTER Just because its cold outside doesnt mean you cant eat lettuce. Add a little color to the season with one of our seasonal salads.

boost29 CHAMOMILE

It can fight whats ailing you.

BY KELLEE KATAGI

30 DO YOUR HEART GOOD Six supplements to support heart health. BY RADHA MARCUM

try32 BLACK BEAN BROWNIES

Youd never guess these rich, velvety, chocolate treats contain a can of black beans.

feature22 FOR THE LOVE OF COCOA

Much more than a candy-bar ingredient, this heart-healthy superfood can be eaten in breakfasts, desserts and every way in between. BY LISA MARSHALL

CocoaVia daily cocoa supplement delivers the highest concentration of cocoa flavanols, which are scientifically proven to promote a healthy heart by supporting healthy blood flow.

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

/ Trademarks Mars, Incorporated. 2016. Flavanol content determined by

AOAC Official MethodSM 2012.24

NOT ALL COCOA IS CREATED EQUAL.How to get your hearts daily 375mg of cocoa flavanols.

STAY YOU.

720 CALORIES 47g FAT

Bars of a Leading Dark Chocolate4

1,810 CALORIES 111g FAT

Bars of a Leading Milk Chocolate9

25 CALORIES 0.5g FAT

1 CocoaVia

Dark Chocolate Unsweetened Sachet

10 CALORIES 0g FAT

3 CocoaVia Vegetarian Capsules

SAVE $5.00on CocoaVia 10-count Unsweetened Dark Chocolate stick packs & 60-count capsules.

*Product selection varies by store

MANUFACTURERS COUPON EXPIRATION 4/30/16

CONSUMER: Limit one coupon per purchase on product(s) indicated. You pay sales tax, if any. Not to be combined with other offers or discounts unless authorized by Mars Symbioscience. MAXIMUM VALUE: $5.00. Void if altered, transferred, sold, reproduced or exchanged. RETAILER: Mars Symbioscience will reimburse you for the face value of the coupon plus $.14 handling if submitted in compliance with Mars Symbioscience Coupon Redemption Policy - #M1, available upon request, incorporated herein by reference. Valid only in USA. Void where prohibited, taxed or restricted by law. Cash value 1/100 of one cent. Send coupon to: Mars Chocolate North America, PO Box: 880499, El Paso, TX 88588-0499. /TM Trademarks Mars, Incorporated 2016.

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Growth Without WasteHOW RECYCLING CAN HELP MAKE LANDFILLS A THING OF THE PAST BY REBECCA HEATON

WHAT IF WE COULD LIVE IN A WORLD where all or almost all of our trash could be reused? That is a goal of the Sustainable Packaging Coalition (SPC). A project of GreenBlue, a nonprofit that helps businesses employ more sustainable practices, the SPC strives to help its members create packaging systems that encourage economic prosperity and are made to be made again as part of a circular economy. GreenBlue executive director and SPC director Nina Goodrich explains.

What is a circular economy?

Its about keeping items in motion instead of dumping them in a landfill. For example, food waste can be composted and put back into the soil to grow more food. Plastics can be reused in other plastic products, construction materials, even clothing. A circular economy is restorative and regenerative by design. I believe in the power of the circular economy to provide economic growth without waste. Recycling is a piece of this because your waste can be someone elses starting material.

One of SPCs flagship programs is called How2Recycle.

Tell us more about it.

How2Recycle is an iconic label that clearly communicates recycling instructions to consumers. Knowing how to recycle a package or knowing if its even recyclable can be confusing to consumers, so this labeling system makes it easy to understand. We are excited to see that a growing number of big-name brands like Kelloggs, General

Mills and Pepsi are starting to use the How2Recycle label on their packaging. Companies like UPS, FedEx and the U.S. Postal Service are also using it; they deliver a lot of packaging!

What can consumers do to get more companies to

use sustainable packaging?

Contact and encourage your favorite brands to use sustainable, recyclable packaging and to include the How2Recycle label. There is nothing better than a consumer saying, I like this; this label makes it easy for me to understand how to recycle. We want to see the How2Recycle label on all packaging; thats our push over the next year. Here in the U.S., we have low overall recycling rates, about 34 percent. But things like corrugate, paperboard, PET bottles, aluminum cans, washing-liquid jugsthese are super-easy to recycle.

For more on the SPC and its How2Recycle program, visit

sustainablepackaging.org.

begin

GreenBlues Nina Goodrich would like to see

the How2Recycle label on all packaging.

4 Winter 2016 / Live Naturally

INT_129754_75265_Vans_Wellness_RESIZE_B_M_OL.pdf 1 11/19/15 4:28 PM

Italys never tasted so good.

Briannas.com 2015, Del Sol Food Co., Inc. All rights reserved.

OFF11$ any one (1) bottle ofConsumer: Coupon void if transferred to any group, fi rm or person prior to store redemption. Coupon valid for items indicated; any other use constitutes fraud, may not be combined with any other offer. One coupon per purchase of product(s) indicated. Retailer: This coupon will be redeemed for the face value plus 8 handling provided terms of this offer have been complied with by the retailer and the consumer. Any sales tax must be paid by the consumer. Send to: Del Sol Food Company, Inmar dept. #27271, 1 Fawcett Dr., Del Rio, TX 78840. Cash Value .001. Offer limited to one coupon per purchase of product(s) indicated. Unauthorized reproduction prohibited. Good only in the U.S.A. 2016 Del Sol Food Company, Inc.

EXPIRES04/15/16

MANUFACTURERSCOUPON

Ingredients1 large homegrown tomato1 large avocado3-4 green onions chopped4 crispy bacon slices, crumbled1/4 cup of sliced black olives1/4 cup of feta cheese (or cheese of your choice) BRIANNAS Italian Vinaigrette Dressing

Directions1. Slice tomato and arrange on a

plate in the shape of a star.2. Slice avocado and place on top of

tomato slices.3. Sprinkle onions, olives and bacon

on top along with the cheese.4. Drizzle desired amount of

BRIANNAS Italian Vinaigrette dressing on salad.

5. Chill for 15 minutes - ENJOY!Serves 2

Italian Star SaladTry ThisTonight!

69-0269-2015 Briannas Kroger live naturally-03B.indd 1 12/4/15 6:05 PM

R.W Garcia 3 Seed Harvest Cracker

Nut- or Seed-based

Blue Diamond Almond Nut Thins

Real almonds (one of just six ingredients) give these crackers both a delicious flavor and a nutritional boost, including 3 grams of protein per serving. And knowing there arent any added sugars or artificial flavors will make them taste that much better.

Just the right amount of salty.

Simple Truth Simple Truth Rosemary & Olive Multigrain Crackers

Multigrain

Kashi Original 7 Grain Snack Crackers

The seven whole grains in these hearty crackers provide 3 grams of fiber per serving, which is 11 percent of your daily needs and way more than most crackers provide. Plus, they just taste great.

Hints of both salty and sweet.

COMPAREbegin

Crackers au Naturel WHEN YOU CRAVE A CRUNCH, THESE HEALTHIER CRACKERS WILL SATISFY. BY KELLEE KATAGI

WHETHER PAIRED WITH CHEESE on a party tray or as a standalone munchie, crackers are a snacking staple. Too often, though, they deliver empty calories, devoid of

any healthy ingredients. With these selections, you can upgrade your cracker stash to make it not just good for your palate, but better for the rest of your body, too.

Bonus points

for:

GLUTEN-FREESOY-FREEV VEGAN OG ORGANICDAIRY-FREE

Our pick:

Why we like it:

Our testers

say:

Also try: Simple Truth Organic Cheese Squares

Organic

Back to Nature Organic Stoneground Wheat Crackers

These crackers earn a thumbs-up both for whats in themwholesome, organic ingredients, including flaxseed and whole-wheat flakesand for whats not: hydrogenated oils and artificial preservatives, flavors or colors.

Love the rich, buttery taste.

OG V

Gluten-free

Simple Truth Multigrain Rice Crackerswith Sea Salt

R.W. Garcia3 Seed Sweet Potato Crackers

The ingredients list is short and easy to read, with a mere eight, whole-food ingredientsincluding nutritional power-hitters flaxseed, sesame and chia. Theyre also lower in sodium than most crackers; one 16-cracker serving takes up just 2 percent of your sodium RDA.

The sweet-potato flavor is subtle, but tasty.

Cheese

Annies Homegrown White Cheddar Bunnies

Kids (and kids at heart) will go crazy for these mini cow-shaped crackers made mostly with organic ingredients, including wheat and (real) cheese. What you wont find: high-fructose corn syrup, or artificial colors, flavors or preservatives.

Watch outthese could be addicting!

Horizon Cheddar Snack Crackers

OG


Beets can lower your blood pressure, thanks to naturally occurring nitrates that your body converts into the nitric oxide needed to enhance blood flow.

Dont discard the greens. Beet greens are full of iron, which helps your body produce oxygen-carrying red blood cells. Rinse and chop the greens, and then flash-saut them in coconut oil with minced garlic.

Beets can be eaten raw. Brighten up a salad by shredding beets and tossing them with sunflower seeds, avocado and greens. A simple balsamic vinaigrette is this dishs best complement.

Planning a cleanse? Put beets on the menu. These root vegetables help purify your blood, while acting as a tonic for your liver.

Get the most nutritional value out of beets by leaving the skins on. Just be sure to scrub them well.

Easy Beet-Coconut SoupServes 6

yellow onion, diced

2 cloves garlic, finely chopped

2 tablespoons coconut oil

4 large beets, diced

34 cups vegetable stock

12 (15-ounce) cans coconut milk

Fresh herbs, like dill, basil or parsley, for garnish

In a saucepan, saut garlic and onion until translucent. Add beets, and saut for about 7 minutes; then add enough vegetable stock to cover beets. Simmer covered until beets are soft. Cool the mixture slightly; then puree in a blender or food processor. Return puree to low heat, add coconut milk, and stir until blended and warmed. Garnish with herbs.

Recipe and some nutritional facts provided by Sue Van Raes, a licensed

holistic nutritionist.

Meet the BeetYOULL BE GLAD YOU MADE THE ACQUAINTANCE OF THIS NUTRIENT-RICH TREASURE. BY BLAIR YOUNG

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SIMPLE TRUTHSbegin

Cut Above the RestA SIMPLE KNIFE TECHNIQUE FOR SAFE SLICING

FLIP ON A COOKING SHOW and youll see TV chefs wielding sharp, shiny knives, chopping foods at lightning speed. Knowing good knife skills makes meal prep faster, more enjoyableand safer. Theres a good reason why the very first class any culinary student takes is knife work, says J. Kenji Lpez-Alt, managing culinary director of Serious Eats and author of The Food Lab: Better Home Cooking Through Science (W.W. Norton, 2015). Cooking without mastering the basic strokes is like trying to run without knowing how to tie your shoes.

HOW TO HOLD A KNIFE

The first step to good knife skills is

properly gripping your knife. You can

hold a knife in a Handle Grip, with all your

fingers behind the bolster (the junction

between the knife blade and handle). Or

try the Blade Grip: Rest your thumb and

forefinger in front of the bolster, directly

on the blade. This grip might take practice,

but it can offer better control and balance

when slicing and chopping.

THE SLICE

CREATE a flat, stable surface

for your food to rest on by

slicing it in half or slicing off a

thin section of its face. Hold

the food steady with your

non-knife hand, curling your

fingers into a claw.

HOLD THE TIP of the blade

against the cutting board with

the knife angled upward, the

flat side resting against your

knuckles. With the blade tip

in constant contact with the

cutting board, pull the knife

backward slightly until the

blade slices into the food.

CONTINUE by pressing

downward and forward,

using the full length of the

blade to slice through your

food. Repeat, using a circular

motion and keeping the

blade tip against the board at

all times. Use your clawed

fingers to slowly push the

food for each slice.

Keep the blade tip in constant contact with the cutting board while slicing

Hold food steady, curling your fingers into a claw

HANDLE GRIP

BLADE GRIP

Bolster

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Cooking in Cast Iron4 REASONS TO USE THIS STURDY COOKWARE

3

HOLDS HEATMade of dense metal, cast iron heats slowly and then holds its heat, so food cooks quickly and evenly.

4

IS VERSATILE Cast iron is oven-safe, so cook in it on your stovetop or use for baking, such as cornbread.

1

LASTS FOR DECADESCast-iron pans are durable if well cared for. Its best to clean your pan right after use. Wash by hand with a bit of soap and sponge or stiff brush. Rinse and dry the pan over low heat on the stovetop.

2

HAS HEALTH BENEFITSIf your cast-iron pan is well seasoned, you can cook with less oil because the pan is already coated. You also get a bit of iron in your food from the pan.

GOT RUST? Remove it with a potato. Cut a potato in half, dip cut end in mild dish soap or baking soda, and rub firmly over rusted area. Repeat until removed; then rinse and dry thoroughly.

TO SEASON CAST IRON: Heat oven to 350. After washing and drying the pan, use a cloth or paper towel to apply a thin coat of cooking oil (vegetable, olive, coconut or flaxseed work well) to the inside and outside of the pan. Place pan upside down on ovens center rack with aluminum foil underneath to catch any drips. Bake for an hour.

SNACK SMARTbegin

As the first meal of the day, breakfast provides you with nutrients that lead to better concentration and more energy so you can perform your best. Its a must for kids, too: A research review in Frontiers in Human Neuroscience found strong evidence that regular

breakfasts improved both behavior and academic performance in schoolchildren.

Raise the Breakfast BarDONT HAVE TIME TO SIT DOWN FOR BREAKFAST? GRAB A BAR AND GO. BY REBECCA HEATON

GETTING READY IN THE MORNING isnt always easy, particularly if youre also trying to get family members out the door to work or school. If you have to eat on the go, put a fast and healthy spin on breakfast with these tasty, portable bar options.

KIND HEALTHY GRAINS VANILLA BLUEBERRY BARThe name says blueberry,

but this bar contains a

yummy blend of several

fruits: blueberry, apple

and plum purees, plus a

touch of vanilla. Its also

gluten-free and chock-full

of 20 grams of healthy

whole grains, including

oats, millet, quinoa,

amaranth and buckwheat.

The texture? Mostly chewy

with a bit of crunch.

NUTRITION DEETS

Calories: 140

Fiber: 2.5 grams

Protein: 2 grams

Sugars: 7 grams

GOODNESSKNOWS CRANBERRY ALMOND DARK CHOCOLATE SNACK SQUARES Go ahead, indulge in

some chocolate. These

snack squares have a light

layer of dark chocolate

with 120 mg of cocoa

flavanols, which support

healthy circulation

combined with tangy

cranberries, roasted

almonds, crisp rice and

oats. Each pack contains

four bite-sized squares, so

you can share...or nibble

all of them yourself.

NUTRITION DEETS

Calories: 150

Fiber: 2 grams

Protein: 3 grams

Sugars: 12 grams

LARABAR BANANA BREAD BARWith three ingredients

bananas, dates and

almondsit doesnt get

more simple and pure

than this. Along with being

gluten-free, soy-free,

dairy-free, kosher and

vegan, this bar delivers 20

percent of your daily fiber

and 12 percent of your

daily potassium needs. A

nutritious take on morning

banana bread, for sure.

NUTRITION DEETS

Calories: 230

Fiber: 5 grams

Protein: 6 grams

Sugars: 20 grams


KASHI TRAIL MIX CHEWY GRANOLA BARIn Japanese, kashi means

energy. And thats what

you get from this tasty

granola bar. Each bar

serves up 11 grams of

whole grains and has a

nice crunchy, yet chewy

texture, thanks to a

blend of energy-inducing

roasted whole almonds,

sunflower seeds, sun-dried

cranberries and raisins.

NUTRITION DEETS

Calories: 140

Fiber: 4 grams

Protein: 6 grams

Sugars: 6 grams

CLIF CRUNCHY PEANUT BUTTER BARLoaded with organic oats

and peanut butter, plus

11 vitamins and minerals,

this bar is full of energy

and goodness. Numbers

we approve: 22 percent

of your protein RDA, 20

percent of your daily

calcium, plus healthy

doses of essential minerals

like phosphorous (25

percent) and magnesium

(25 percent). And it tastes

great, too.

NUTRITION DEETS

Calories: 260

Fiber: 4 grams

Protein: 11 grams

Sugars: 20 grams

Save $1.00when you buy ANY ONE (1) goodnessknows

Brand Singles 5-pack carton

Consumer: Limit one coupon per purchase. Valid only for product(s)/quantity indicated. You pay sales tax. Void if altered, copied, exchanged, sold or transferred. No cash/credit back. Retailer: Redeem on terms stated for consumer. Mars Chocolate N.A., LLC will reimburse you for the face value of the coupon plus 14 handling if submitted in compliance with Mars Chocolate N.A. Coupon Redemption Policy, available at www.nchmarketing.com/CPGManufacturerCouponRedemptionPolicies.aspx, incorporated herein. Redeemable only in USA (incl. territories & US military installations). Void where taxed, restricted or prohibited by law. Cash value 1/100. Mail coupon to: Mars Chocolate N.A., P.O. Box 880499 El Paso, TX 88588-0499 / trademarks Mars, Incorporated 2015

goodnessknows. try a little goodness.whole nuts and real fruit with dark chocolate. available in 3 fl avors.

introducingintroducingintroducingLocated in thenatural cereal bar aisle

A little goodNESS can go a long way.

/ trademarks Mars, Incorporated 2015

MANUFACTURERS COUPON EXPIRES 4/5/16

mfgr17829_11_kroger_pad_m.indd 1 11/23/15 3:56 PM

LIVE KINDTM

healthy habits start here

KIND is a registered trademark of KIND Management Inc.

, , 2015 Kashi Company

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eatHot Potato

WHETHER YOU LIKE EM MASHED, BAKED, BOILED, ROASTED OR GRILLED, THESE POPULAR, VERSATILE

VEGETABLES ARE SURPRISINGLY PACKED WITH POWER AND NUTRITION.

RUSSETSMost widely used in the United States, brown-skinned russets have a mild, earthy flavor with a bit of sweetness. A favorite use is baking, resulting in a light, fluffy center surrounded by a crispy, roasted skin. Russets are also good for mashed potatoes and pan-fried potatoes.

WHITESMashing is a common use for these subtly sweet, creamy, all-purpose potatoes. Their skin is so delicate, you dont even need to peel them, even when mashing. Also try grilling whites (whole or thickly sliced) to bring out a more full-bodied flavor, or use them in soups or stews, as they hold their shape well when tender.

PURPLES/BLUESWith a rich, vibrant color and distinctively nutty taste, cooked purples and blues are a great fit for potato salads, as well as green salads. Their moist, firm flesh retains its shape and ranges from purple to lavender to almost white. Theyre delicious roasted, but microwaving best preserves their color.

REDSBecause their texture stays firm throughout the cooking process, reds do well in soups and stews. Keep the skin onno need to peel themto add color to any dish. Slightly sweet, with a smooth, creamy, always-tender texture, reds are ideal for potato salads or creamy mashed potatoes.

YELLOWSGrilling is a favorite use for yellows, because it brings out their sweet, caramelized flavor. Plus, the crispy, golden skin enhances the dense, buttery texture of the flesh. This smooth texture also lends itself well to lighter versions of baked or roasted potatoes.


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Potato Power THIS SEEMINGLY HUMBLE, SOMETIMES MALIGNED VEGETABLE IS REALLY A SUPERFOOD IN DISGUISE.

DISH IT UP

The Good Stuff in SpudsOne medium-sized potato (5.3 ounces with skin) contains:

Vitamin C. A whopping 45 percent of your daily value; helps prevent cellular damage, aids iron absorption, and may help support the bodys immune system.

Potassium. More than any vegetable or fruit (10 percent of your daily needs), including bananas, sweet potatoes and broccoli; encourages normal heart rhythm, fluid balance, and muscle and nerve function.

Fiber. 8 percent of your daily requirements (with the potato skin); improves digestion, cholesterol and blood sugar levels.

Vitamin B6. 10 percent of your daily value; necessary for carbohydrate and protein metabolism.

+ Just 110 calories and no fat!

Causa Morada

Heirloom Potato Salad with Roasted Shallot Vinaigrette

Baked Potato Doughnuts & Apple Compote

SHOPPING FOR TATERSWhen buying potatoes, look for clean, smooth and firm-textured

spuds with no cuts, bruises or discoloration. See green on the

skin? This is buildup of a chemical called solanine, a natural reaction to the potato being exposed to too

much light. Solanine produces a bitter taste and, if eaten in large

quantity, can cause illness. So cut away any green portions before

cooking and eating.


Gnocchi & Spicy Marinara Sauce

Potato facts and tips courtesy of the United States Potato Board. Learn more about these super tubers at potatogoodness.com.

STEP 1: After kneading gnocchi dough and cutting into smaller pieces, flour a fork and place a piece of dough on fork.

HOW TO FORM A PERFECT GNOCCHI

STEP 2: Press gnocchi dough down on fork tines with your thumb.

STEP 3: Roll piece of dough down the fork to make ridges. Voil, youve created a perfect gnocchi!

Repeat with all pieces.

TURN THE PAGE FOR

THE FULL RECIPE.

PETITES AND FINGERLINGS

These bite-sized spuds are smaller versions of their full-

sized cousins and come in a wide range of skin and flesh colors.

The difference? Because of their smaller size, their flavors are more

concentrated and they cook more quickly. Both petites and fingerlings are excellent when

roasted or in potato salads.

TO PEEL OR NOT TO PEEL?

While the skin contains about half of the potatos dietary

fiber, the majority of nutrients are found within the potato

itself. If peeling, use a vegetable peeler or sharp paring knife and

keep the peeling very thin to preserve nutrients that are found

close to the skin. Youll get the most nutrients, however, when potatoes are cooked and eaten

with the skin on.


eat DISH IT UPHeirloom Potato Salad with Roasted Shallot Vinaigrette By Jasmine SmithWith a rainbow of potato types, this is a colorful side dish. Serves 4

1 pounds petite red, white and purple potatoes, washed, unpeeled and quartered

3 garlic cloves, minced cup canola oil, plus 2 tablespoons; divided 2 shallots, unpeeled cup red wine vinegar2 tablespoons honey2 tablespoons chives, mincedSalt and pepper, to taste

1. Preheat oven to 400. Mix potatoes, garlic and cup of canola oil. Spread on a baking sheet. Bake until potatoes are tender enough to pierce with a fork, about 30 minutes.

2. Meanwhile, drizzle 2 tablespoons canola oil on shallots and wrap in aluminum foil. Bake 15 minutes, until tender. Once cooked, peel shallots, combine with vinegar and honey in a blender; blend to a liquid consistency. Slowly pour remaining cup oil into blender on low speed, until completely emulsified.

3. Toss potatoes in the shallot vinaigrette, with chives, salt and pepper.

Causa Morada By Jorge de la TorreThis Peruvian, layered potato and chicken dish adds sky-blue creativity to your menu. Serves 6

2 pounds purple potatoesFine sea salt cup olive oil cup lime juice, freshly squeezed2 boneless, skinless chicken breasts1 yellow onion, whole1 carrot, whole1 tablespoon chopped mint leaves cup Greek yogurt cup jalapenos, finely chopped cup celery, minced cup red onion, mincedBlack pepper, to taste1 cups semi-ripe avocados, thinly sliced6 kalamata olives, pitted

1. Place potatoes in a large saucepan. Cover with cold, salted water, and bring to a boil. Reduce heat and simmer until tender, about 20 minutes. Let cool.

2. Peel potatoes and mash very finely in a large bowl. Knead lightly with gloved hands (to avoid getting blue color on skin), slowly drizzling in olive oil until potatoes reach a doughlike consistency. Add lime juice, and season with salt. Refrigerate about 2 hours.

3. Put chicken, onion, carrot and mint into a large saucepan, add just enough water to cover; bring to a slow boil. Cook until chicken is fork-tender, about 20 minutes.

4. Toss or compost whole onion, carrot and mint. Transfer chicken to a medium bowl. Once cool, shred chicken with fingers or a fork. Mix in yogurt, jalapenos, celery and red onion. Season to taste with salt and pepper. Refrigerate until cold, about 1 hour.

5. Oil a 2-quart casserole. Spoon half of the potato mixture into the casserole, followed by chicken mixture, and then remaining potato mixture. Refrigerate until firm, about 2 hours.

6. Put a dollop of avocado dressing (recipe below) on each plate. Slice and serve on dressing; garnish with avocados and olives.

CREAMY AVOCADO DRESSING1 ripe avocado3 tablespoons Greek yogurtSalt and pepper, to taste

Mash all ingredients until smooth.

Gnocchi & Spicy Marinara Sauce By Michael BrooksWho knew it was this easyand funto make your own gnocchi? Serves 4

GNOCCHI 3 large russet potatoes 1 tablespoon kosher saltGround black pepper, to taste1 egg yolk, beaten1 cup unbleached flour

1. Bake potatoes at 350 for 45 minutes, or until fork-tender. Let potatoes cool, peel them, and then mash them in a medium-sized bowl.

2. Gather 2 cups of mashed potatoes, and form a well in the center. Stir salt and black pepper into beaten yolk, and pour into well.

3. With both hands, work mashed potato and egg together; then gradually add flour until it turns into a dough. Do not overknead.

4. Dust a large cutting board or clean counter with flour. Cut dough into six equal parts, and roll into - to -inch thick ropes. Slice ropes at - to -inch intervals.

5. Flour a fork and press gnocchi along tines with thumb; roll down to make ridges.

6. Add gnocchi to boiling, salted water; cook until they float to the top, 13 minutes.

SAUCE3 tablespoons olive oil2 medium shallots, minced4 garlic cloves, minced2 roasted jalapeno peppers, minced*1 (28-ounce) can whole, peeled tomatoes6 basil leaves, thinly sliced1 teaspoon kosher salt teaspoon black pepperParmesan cheese, grated, for garnish

1. Heat oil over medium-high heat in medium saucepan. Add shallots, and saut until translucent; add garlic, and saut 2 minutes.

2. Add minced jalapeno and tomatoes, and crush with a masher while in pan.

3. Bring to a boil; then lower to simmer for 1520 minutes, stirring every few minutes.

4. Remove from heat. Stir in basil and gnocchi. Season with salt and pepper. Top with parmesan if desired.

*To roast jalapenos: Hold jalapeno with tongs over a gas burner flame until skin is blackened. Or roast for 45 minutes at 350. Let peppers sit 15 minutes; then peel skin, de-seed and mince.

Baked Potato Doughnuts & Apple Compote By Nicole SandorPotatoes are the stealth ingredient in this moist, delicious doughnut. Yields 12 doughnuts

DOUGHNUTS2 russet potatoes teaspoon kosher salt1 cup all-purpose flour, plus more for dusting1 cup whole-wheat flour1 teaspoon baking powder teaspoon baking soda teaspoon nutmeg1 teaspoon cinnamon cup brown sugar3 tablespoons sugar cup sour cream1 egg

1. Preheat oven to 350. Line a baking sheet with parchment paper.

2. In a medium pot, boil potatoes with skins until fork-tender. Drain excess water; peel skins. Mash the potatoes and let cool.

3. In a medium bowl, whisk together salt, flours, baking powder, baking soda and spices.

4. In a large bowl, combine mashed potato, sugars, sour cream and egg.

5. Add dry ingredients to potato mixture, and beat until just incorporated. Dough will be sticky. Let dough rest for 10 minutes.

6. Dust counter with all-purpose flour; roll out dough to -inch thickness. Using a 3-inch circular cookie cutter, punch holes from dough and line them up on parchment-lined baking sheet. Take a 1-inch circular cookie cutter and punch holes in the dough center.

7. Bake 1213 minutes, until donuts start to turn golden brown. Remove from pan, and cool on a rack. Prepare topping.

APPLE COMPOTE 2 tablespoons unsalted butter1 tablespoon brown sugar2 tablespoons agave nectar or honey2 cups apple juice1 apple, diced in -inch pieces1 tablespoon all-purpose flourWater, as needed

1. In a small saut pan, melt butter and then add sugar, creating a paste. Add agave, stir; then add juice and apple. Simmer 5 minutes.

2. In a small bowl, add water to flour a little at a time, creating a slurry to prevent clumping.

3. Slowly stir slurry into hot liquid, cook until thickened. Top doughnuts with compote.

Optimum Wellness is excited to partner with Johnson & Wales University. Jorge de la Torre, dean of culinary education at the Denver campus, and a few of his star students developed these recipes. Known as a recognized leader in culinary education, JWU is changing the way the world eats. For more information, visit jwu.edu/denver.


BUY IT: AMYS INDIAN DAL CURRIED LENTIL In Indian cuisine, dal means lentils, peas or beans. In Amys dal, youll find all three: mung dal beans, organic black mung lentils, green lentils and split yellow peas, all in a mild curry base.

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Souped UpWHEN THE TEMPERATURES DIP, THERE IS NOTHING MORE COMFORTING THAN A WARM BOWL OF SOUP. WHETHER FROM YOUR OWN KITCHEN OR PREMADE, SPOONFUL BY SPOONFUL THESE HEARTY, HEALTHY OPTIONS WILL TAKE THE CHILL OFF AND FILL YOUR BELLY, TOO. BY KIMBERLY LORD STEWART

Chicken Tikka Masala SoupMAKE IT: We dare you not to say Mmmmm after your first bite of this take on an Indian favorite. Serve with whole-grain naan or flatbread. Serves 68

DIRECTIONS1. Heat oil over low heat in a large soup pot. Add

onions and peppers; saut 1520 minutes, until soft.2. Turn up heat to medium, add garam masala,

and saut for 2 minutes. Add garlic and ginger. Stir, and saut for 1 minute. Add sweet potatoes, tomatoes and half of the chicken stock. Fill tomato can halfway with water, swish to remove tomato clinging to the can, and add to the pot.

3. Bring to a simmer, and cook on low for 30 minutes, until sweet potatoes are soft.

4. Add tikka masala sauce, garbanzos, remaining chicken stock, cauliflower and roasted chicken. Bring back to a simmer, and cook for 10 minutes, until cauliflower is cooked. Season with salt and pepper; serve with a dollop of yogurt for each bowl.

INGREDIENTS2 tablespoons canola oil 1 onion, diced1 red pepper, cored and

cubed2 teaspoons garam masala

spice blend2 cloves garlic, minced1-inch knob fresh ginger,

peeled and minced1 garnet sweet potato,

peeled and cubed1 yellow sweet potato,

peeled and cubed1 (28-ounce) can crushed

tomatoes32 ounces chicken stock,

divided1 (16-ounce) jar tikka

masala sauce (try Kroger Private Selection)

1 (15-ounce) can garbanzo beans, drained

small cauliflower, stems removed, cut into small florets

roasted chicken, meat pulled off the bone

Salt and pepper, as desiredGreek yogurt for garnish


Artichoke, Leek and Potato Soup with Crispy ProsciuttoMAKE IT: This no-cream leek and potato soup will please all palates. Serve with a crusty whole-grain baguette and a salad to complete the meal. Serves 6

INGREDIENTS3 large leeks2 tablespoons canola oil2 celery stalks1 (14-ounce) water-packed, canned

artichoke hearts, drained and chopped2 cloves garlic, peeled1 teaspoon dried thyme6 large red potatoes, washed and cut into

quarters8 cups vegetable brothSalt and pepper, to taste 3 ounces prosciutto (optional)

DIRECTIONS1. Fill a large bowl with warm water. Slice hairy ends off

the leeks, and thinly slice the root, stopping at the dark-green tops. Place leeks in the warm water; let sit for 10 minutes, stirring occasionally to loosen any dirt. Drain and rinse twice.

2. Heat oil over low heat in a large soup pot. Add drained leeks and celery; saut for 20 minutes until soft. Add drained artichokes, garlic and thyme. Raise heat to medium, and saut for 23 minutes. Add potatoes and broth; bring to a soft boil, and cook until potatoes are soft.

3. Remove soup from heat and let sit for 15 minutes to cool. Puree soup in batches in a blender or food processor until smooth. Return pureed vegetables to the pot; season with salt and pepper.

4. For optional garnish, place prosciutto on a parchment-lined baking sheet. Place in a 375 oven for about 5 minutes until crisp. Serve on top of each bowl of soup.

BUY IT: IMAGINE ORGANIC CREAMY POTATO LEEK SOUPThis potato and leek soup is light and creamy, with leeks, onions, potatoes and roasted garlic. A blend of organic spices add an extra touch of flavor.

eat MAKE IT, BUY IT


BUY IT: PACIFIC ORGANIC CREAMY BUTTERNUT SQUASH SOUPButternut squash sweetness meets nice and spicy in this creamy soup. Ginger, cinnamon and nutmeg round out the sweet squash flavors. Dairy- and gluten-free food lovers will flock to this delicious vegan soup.

Cashew Butternut Squash Soup with Spiced MarshmallowsMAKE IT: Warm baking spices give this otherwise traditional winter soup an added blanket of warmth. The marshmallow garnish is optional, but its a fun way to get your kids to eat their vegetables. Serves 46

INGREDIENTS3 tablespoons extra-virgin

olive oil1 onion chopped1 carrot, chopped1 celery stalk, diced1 large shallot, diced1 Honeycrisp apple, peeled,

cored and chopped teaspoon ground cumin teaspoon ground ginger18 teaspoon ground nutmeg1 medium butternut squash,

peeled and cubed

cup raw cashews32 ounces vegetable stock cup light, canned coconut

milk6 large marshmallows, one

per person, cut in half to make two flat disks; sprinkle each cut side with a light dusting of cayenne or cinnamon (optional)

DIRECTIONS1. Add olive oil to large soup pot on

medium heat. Add onion, carrot, celery, shallot and apple. Saut until golden brown, about 10 minutes.

2. Add cumin, ginger and nutmeg. Saut for 3 minutes.

3. Add squash, cashews and stock. Bring to a low boil and simmer until squash is soft.

4. Let soup cool for about 30 minutes (or refrigerate).

5. Transfer soup in batches to a blender. Puree each batch until smooth, and return to pot. Add coconut milk to thin out soup. Reheat.

6. Place spiced marshmallows in the bottom of each bowl, and pour in the soup. The heat will melt the marshmallows as they float to the top.

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Salad in Winter JUST BECAUSE THE WEATHER IS COLD IS NO REASON TO LET YOUR SALAD RECIPES HIBERNATE. BY KIMBERLY LORD STEWART

HEALTHY KITCHEN

Grilled Mediterranean Caesar with Capers and Sun-Dried Tomatoes Pair this eggless Caesar salad with grilled salmon or steak, and youll have an elegant meal in less than 30 minutes. No yolk! Serves 4

2 organic whole romaine hearts, cut lengthwise

2 pounds salmon or flank steak

4 tablespoons capers16 sun-dried tomatoes (oil-

packed), drained and thinly sliced

red onion, thinly sliced 1 lemon, cut into quarters

DRESSING1 garlic clove, crushed1 tablespoon lemon juice cup plain 2% Greek yogurt1 teaspoon Dijon mustard1 teaspoon Worcestershire

sauce1 tablespoon white wine

vinegar cup grated Parmesan

cheese, divided cup extra-virgin olive

oilSalt and pepper, to taste

1. Prepare dressing: Place garlic, lemon juice, yogurt, mustard, Worcestershire sauce and white wine vinegar in a blender or small food processor. Process until smooth. Add half the cheese, and pulse until mixed in. Start with cup olive oil, and puree until smooth. Add more if necessary to thin out dressing. Season with salt and pepper to taste.

2. Brush cut lettuce halves and fish or steak on both sides with dressing.

3. Grill salmon or steak on an outside grill or in a hot skillet on your stovetop to desired internal temperature. During the last 2 minutes of grilling, place the lettuce cut side down on the grill or in another skillet; grill until lightly browned.

4. Place lettuce on a plate, grilled side up. Garnish with capers, sun-dried tomatoes and red onion. Serve with the meat or fish. Drizzle both with the remaining dressing. Serve with extra lemon.

Thai Glass Noodle and Edamame SaladThese noodles go by different namesglass, vermicelli rice, cellophane or rice stick noodles. No matter the name, rice noodles are a fun way to get kids to eat their vegetables. Serves 4

2 cups frozen, shelled edamame1 (8-ounce) package glass rice noodles2 cups finely shredded purple cabbage1 tablespoon sesame oil1 cup sugar peas or snow peas, sliced1 cup shredded carrots1 red pepper, thinly sliced1/3 cucumber, cut in half down the middle,

sliced into moons2 green onions, thinly sliced bunch cilantro, chopped1/2 cup roasted peanuts, chopped2 cups cooked chicken breast, shredded

DRESSING2 tablespoons sweet chili sauce 2 tablespoons rice vinegar1 lime, juiced2 tablespoons soy sauce teaspoon ground ginger 4 tablespoons peanut butterWater Sriracha sauce, to taste

1. Bring a large pot of water to a boil. Add the edamame, and stir. When the water returns to a boil, add the noodles. Remove from the heat, and let sit for 6 minutes. Add cabbage to noodles and hot water to soften. Stir, and let sit for 2 minutes. Immediately drain in a colander, and pat dry with a towel.

2. Place in a serving bowl, and add sesame oil. Toss lightly to coat the noodles and vegetables.

3. Add remaining vegetables, cilantro, peanuts and chicken.

4. Whisk dressing ingredients. If too thick, add a little water to thin it out. Season with Sriracha sauce as desired.

5. Dress salad, and stir gently to coat well.

Greens are good, but think about adding more color to your plate with red leaf

lettuce, red radicchio and shredded purple

cabbage.


Roasted Root Vegetables with Arugula Oven-roasting brings out the sweetness in winter vegetables. Any winter vegetables will do, so experiment with your favorites. Try to cut all of the vegetables the same size so they cook evenly. Serves 4

1 parsnip, peeled, cut lengthwise into quarters, and again in 2-inch bars

2 carrots, peeled, cut like the parsnip 1 sweet potato, peeled, cut into 2-inch

pieces1 onion, peeled, cut into eighths 1 bunch small beets (any color), peeled,

cut into eighths 2 apples, peeled, cut into eighths cup extra-virgin olive oil2 teaspoons dried thymeKosher salt and pepper, to taste45 cups arugula 3 ounces strong blue cheese

DRESSING cup apple cider vinegar cup extra-virgin olive oil 2 tablespoons maple syrup teaspoon dried mustard (or

teaspoon Dijon mustard) Salt and pepper to taste

1. Preheat oven to 425. Line a large baking sheet with parchment paper. Place vegetables and apples in a single layer on baking sheet. Drizzle with oil, and season with thyme. Stir to coat well. Season with salt and pepper.

2. Bake for 3040 minutes, until vegetables are tender.

3. Remove from oven and transfer to a cool baking sheet. Refrigerate to bring to room temperature (about 15 minutes).

4. Whisk dressing ingredients together. 5. Divide arugula on salad plates. Top

with roasted vegetables and blue cheese. Spoon dressing over salad, and serve.

Pink Shrimp and Citrus Medallion SaladAfter one bite of this seaside, main-dish salad, youll forget its winter. Serves 4

1 large head butter lettuce, washed, dried, torn into bite-size pieces

2 bunches baby bok choy, washed, torn into bite-size pieces

4 fresh mint sprigs, divided 5 fresh dill stems, divided2 naval or blood oranges2 pink grapefruits English cucumber, thinly sliced1 ripe avocado, pitted, peeled, cut

into 8 segments1 pounds cooked, peeled shrimp

DRESSING cup avocado oil1 lemon, juiced1 tablespoon white wine vinegar2 teaspoons agaveSalt and pepper, to taste

1. Gently toss lettuce and bok choy in a bowl. Set aside.

2. Remove mint leaves from the stems. Sprinkle half on the salad. Chop the rest, and set aside. Chop the dill leaves; put half on the salad. Set the rest aside.

3. Cut away the peel and white pith from the oranges and grapefruits. Cut out the segments; set aside. Reserve the orange and grapefruit membrane insides.

4. Squeeze the juice from what is left of the orange and grapefruit insides into a small bowl. Add avocado oil, lemon juice, vinegar, agave and reserved mint and dill. Whisk, and season with salt and pepper.

5. Retoss the salad, and place greens on dinner plates. Top each with cucumbers, avocado, citrus segments and shrimp. Dress and serve.

Remember, oil and water dont mix.

Lettuce greens need to be dried well so the dressing wont

slide off.


B y now, youve seen the headlines: Cocoa is good for you.

Deep within that scrumptious chocolate bar or frothing cup of hot cocoa rest power-ful bioactive compounds called flavanols

(also present in berries, tea and wine), linked to everything from preventing heart attacks and dementia to stabilizing blood sugar and boosting sports perfor-mance. But before you sink your teeth into another candy bar, consider this: To get enough cocoa flavanols (600 to 750 mg daily) to prompt such probable health benefits, youd have to eat as much as 1,000 calories of dark chocolate, or many thousands of calories of sugar-and-fat-loaded milk chocolate each day.

The evidence is very promising that cocoa flavanols could reduce risk of heart disease and other disorders, notes cocoa researcher JoAnn Manson, M.D., chief of the

Division of Preventive Medicine at Brigham and Womens Hospital in Boston. But we wouldnt recommend trying to obtain large quantities by simply eating more chocolate. The added calorie intake would be too high.

Instead, she and other nutrition experts suggest this: Try to consume cocoa in as pure a state as possibleas unsweetened cocoa powder, cacao nibs or sparing amounts of high-quality dark chocolateand incorporate its earthy, savory taste into a variety of meals.

We are talking about a nutrient-dense, phytochemical-rich food that can be eaten in breakfasts, desserts and every way in between, says registered dietitian Matt Ruscigno, coauthor of Superfoods for Life: Cacao (Fair Winds, 2014), a cookbook that features everything from smoothies to sandwiches, quinoa and lasagna. Today in the Western world it has unfortunately become mostly just a candy bar. But it has so much more to offer, Ruscigno says.


FOR THE LOVE

OF COCOA

HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT OVERDOSING ON SWEETS

BY LISA MARSHALL

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FROM BITTER BEAN TO SINFUL BARAs far back as 3000 B.C., chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao, aka cocoa tree, to make a fermented alcoholic drink, says Santa Febased chocolate historian Mark Sciscenti. By around 2000 B.C., residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency. Mayans and Aztecs dried and roasted the beans, mixed them into a paste with cornmeal and spices, and crumbled them into water for an ancient, often cold, chocolate beverage reserved for religious ceremonies, medicinal treatments and elite treats. Its consumption was pretty much the exclusive right of the rulers, the priests and the warriors, Sciscenti says.

Notably absent was sugar, leaving those early cocoa drinks with a bitter taste. Only in the late 1500s, when cacao beans made their way to Spain, did people start adding mild sweeteners. By the 1700safter the French and Italians piled on a little more sugarhot chocolate had become a European luxury item, lauded for its energy-

boosting and aphrodisiac properties. It would take another century until, in the mid-1800s, inventor Joseph Fry developed the first chocolate bar.

Today, according to market research firm Mintel, the average American eats about 9.5 pounds of chocolate each yearthe vast majority of it milk chocolate. Thats too bad, says Sciscenti, because all of that added milk and sugar negates many of the health benefits that come from cocoa.

The good news: Traditional uses of cocoa have been enjoying a renaissance, with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies, artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats.

I love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it has, says registered dietitian and chef Sara Haas. It makes a great platform for savory recipes and adds interest to dishes (like beef, chicken or duck) that are otherwise a little one-note.

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GLOSSARY: COCOA VS. CACAOCACAO BEANS: The dried, fatty seed of the fruit of the Theobroma cacao tree. Some vegans and raw foodists eat them raw for snacks, but they are very bitter. If you are expecting a chocolate taste, youre in for a surprise.

CACAO NIBS: Cracked, shelled cacao beans, usually roasted, but sometimes available raw. Have a bitter taste, like cacao beans. None of the inherent cocoa butter has been removed, so they are high in good fat.

CACAO POWDER: Not to be confused with cocoa powder, cacao powder is made from grinding down the shelled cacao bean. Sometimes raw, sometimes roasted. Unlike cocoa powder, in which the cocoa butter has been removed, it is high in fat and has a full-bodied texture.

COCOA LIQUOR: The paste made from ground, roasted, shelled and fermented cacao beans. This is what is referred to as percent cacao on food packaging.

COCOA BUTTER: When cocoa liquor is pressed and the cocoa solids are removed, slightly more than half of the remaining product is the cacao fat, or cocoa butter. It is 100 percent fat and is used in foods and cosmetics.

COCOA POWDER: What is left after the cocoa butter has been removed from the liquor. Cocoa powder is one of the most recognized and used forms of cacao.

CHOCOLATE: Cocoa liquor plus cocoa butter plus sugar. The percentage of cocoa liquor in chocolate determines how dark it is. (Milk chocolate, which also includes milk products, typically contains around 1012 percent cocoa liquor. White chocolate contains about 20 cocoa butter, plus sugar and dairy ingredients. Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients.)


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AZTEC-STYLE CHOCOLATE DRINK

This drink is based on the original Aztec cacao beverage, for which they ground the beans into a mealy powder and cooked it with water and spices. 4 servings

cup raw cacao powder or nibs

3 cups water1 teaspoon fresh or dried

minced chili pepper, or to taste

1 cinnamon stick, crushedPinch of salt1 vanilla bean

1. Take a mortar and pestle, and grind the nibs into a powder; or if your powder has pieces in it, grind that into a finer texture. You can also use a food processor.

2. Add the water, chili and cinnamon stick to a medium-size pot, bring to a boil, reduce heat, and simmer for 10 minutes. Strain, saving the chili water. Mix the chili water with the cacao and salt. Bring to a boil, stirring. Lower to simmer, and cook for 1520 minutes. Scrape the vanilla bean, and add both the scrapings and the bean to the concoction for the last few minutes of simmering. Serve hot or warm.

CREDIT: SUPERFOODS FOR LIFE:

CACAO, BY MATT RUSCIGNO, RECIPE

BY JOSHUA PLOEG

HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be cocoa (cacao) beans, cocoa mass or chocolate liquor. If sugar is first, its candy, not chocolate. If it contains milk, its milk chocolate and likely far lower in cocoa flavanols. Look for the percentage of cocoa on the label: 75 percent and up is best.

200 milligrams of cocoa flavanols is equivalent to 2.5 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar).


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RICH CHOCOLATY VEGETABLE TARTS

Each vegetable works well with chocolate by itself, but when used all together, this recipe is to die for. Makes 12 servings

1 cup sliced mushrooms cup thinly sliced onion2 minced garlic cloves, or

to taste1 teaspoon tamari, or to

taste cup minced, fresh chives1 batch Do-It-Yourself

Cocoa Piecrust, using half the sugar and 1/2 teaspoon garlic powder

2 cups sliced artichoke hearts

Juice of 1 lemon (optional) teaspoon salt12 basil leaves (more if they

are small)1 cup sliced tomatoes, or

12 thin slices, drained to remove excess water

34 ounces chopped bittersweet or unsweetened chocolate

1 tablespoon olive oil

1. Preheat oven to 425. Lightly grease a 12-cup muffin tin.

2. Mix mushrooms, onion, garlic, tamari and chives together in a bowl. Set aside.

3. Divide the dough into 12 little balls, roll out into thin crusts (-inch thick) on a floured board, and press into the muffin tin. In each crust, place an equal portion of artichoke, followed by an equal portion of mushroom mixture on top. Sprinkle with a little lemon juice if you wish, and salt. Next add a basil leaf, then a tomato slice, and finish with chocolate pieces and a sprinkle of olive oil.

4. Bake for 12 minutes, reduce temperature to 375, and cook for 15 minutes more, or until the crust is done to your liking.

FOR THE LOVE OF COCOA

DO-IT-YOURSELF COCOA PIECRUST

Yield: 2 crusts

2 tablespoons sugar cup sweetened or unsweetened cocoa powder1 cups sifted unbleached white flour teaspoon salt cup cold vegan margarine (or oil: coconut oil works well; use slightly less than cup)34 tablespoons cold water

Preheat oven to 425. Mix the sugar, cocoa powder, flour and salt in a bowl. Cut in margarine until the mixture resembles coarse crumbs. Mix water in by the tablespoon until you can form a malleable ball. Roll out the dough to fit lightly greased pie pans, and press in gently. Prick here and there with a fork; then add filling.

CREDIT: SUPERFOODS FOR LIFE: CACAO, BY MATT RUSCIGNO,

RECIPE BY JOSHUA PLOEG


Summer 2014 / Optimum Wellness 27

A NEW WEAPON AGAINST HEART DISEASE?

One of the first hints of cocoas powerful health properties came from a tribe of Kuna Indians living off the coast of Panama. They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer, hypertension and cardiovascular disease are extremely rare among them, according to research conducted at Harvard. When they move away and stop drinking cocoa, their incidence of disease spikes.

More recent research has offered hints as to why. Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax, letting blood, oxygen and nutrients flow more freely to the heart, brain and muscles. Cocoa may also diminish inflammation and help stabilize blood sugar, which could support brain health, too, Manson says.

One recent study, published in the British Journal of Nutrition, found that healthy men and women ages 3560 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure, better blood flow and improved cholesterol. In all, their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent. Another study, by Columbia University researchers, found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood

flow to a region of the brain associated with age-related memory loss and performed better on memory tests.

Small amounts of stimulants like caffeine and theobromine may also contribute to cocoas feel-good effect, says Ruscigno. Because it is nutrient-dense, boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage, cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout, or a recovery drink afterward.

Manson stresses that, thus far, human studies around cocoa have been small and preliminary so its too early to say for sure just how much cocoa flavanol people should be getting every day. Large-scale trials are needed, she says. To meet that need, Brigham and Womens Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study), the largest study yet of cocoas health benefits. The four-year study will look at 18,000 men and women, some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactif anycocoa has on heart attack, stroke and other health measures.

Until then, aim for 400 to 700 mg per day, mostly via unsweetened cocoa, and go easy on the candy bars. Chocolate in moderation is perfectly fine, Manson says. But it is not a health food.

BABY CARROTS WITH LEMON AND CHOCOLATE

This is an easy way to spruce up boring, old baby carrots. 4 servings

2 cups baby carrots 1 garlic clove, minced or pressed cup diced white onion 1 tablespoon olive oil teaspoon salt, or to taste teaspoon black pepper 6 lemon slices, about -inch

thick 2 teaspoons minced, fresh

oregano cup vegetable broth 2 ounces bittersweet

chocolate, chopped 1 tablespoon tomato paste

Saut the carrots, garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes. Add the lemon, oregano and broth; cook for 5 minutes more. Stir in the chocolate and tomato paste, and cook for 23 minutes. Add additional salt and pepper to taste. Serve warm.

CREDIT: SUPERFOODS FOR LIFE: CACAO, BY

MATT RUSCIGNO, RECIPE BY JOSHUA PLOEG

5 WAYS TO COCOA UP YOUR DAY

1. Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning, or cacao nibs to your oatmeal or granola. Start sparingly, so you dont make your dish too bitter. For a richer taste and consistency, use raw or roasted cacao powder, whichunlike cocoa powderstill contains the fatty components of the cocoa bean.

2. Add some powder to your milk before adding it to your coffee.

3. Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit.

4. Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish.

5. Use cocoa powder as one of the spices in your chili. Or mix it with chili powder, paprika, cumin and brown sugar, and incorporate it into an earthy rub for beef, chicken or pork.

SOURCES: REGISTERED

DIETITIANS SARA HAAS AND

MATT RUSCIGNO

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SAVE $ 001on any TWO

Kashi products (5.2 oz. or Larger, Any Flavor, Mix or Match)

Offer excludes single-serve

CONSUMER: Limit ONE coupon per purchase of product indicated. Limit of FOUR like coupons in same shopping trip. Consumer pays sales tax. Coupon may not be bought, reproduced, transferred or sold. No cash value. NO CASH BACK. Void where taxed, restricted or prohibited.RETAILER: We will redeem this coupon in accordance with our redemption policy, copies available upon request. Cash Value 1/100. Void where prohibited, taxed, or restricted by law. Mail Coupons to: KASHI COMPANY, P.O. BOX 880299, EL PASO, TX 88588-0299, , 2015 Kashi Company62004342

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ChamomileWHETHER YOU DRINK IT AS A TEA, SWALLOW IT AS A PILL, OR RUB IT ON AS A CREAM, CHAMOMILE CAN FIGHT WHATS AILING YOU. BY KELLEE KATAGI

WHAT IS IT? Chamomile is an herba member of the daisy familywith a well-documented history of medicinal use. The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile), with the former being the better researched and possibly more potent variety.

USE IT FOR: Easing digestive stress, diarrhea and infant colic; relaxing your body to promote sleep; supporting your immune system; discouraging cancer growth. Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically.

THE SCIENCE: Evidence of chamomiles therapeutic benefits stretches back to the ancient Egyptians and Greeks, who used it to treat fevers and ulcers. Today, studies suggest that the ancients were on to something. For example, research shows that chamomile squelches a bacteria that can cause stomach ulcers, and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids. Research published in 2015 in The Gerentologist reported that, after controlling for other factors, chamomile tea consumption was associated with a longer life in women of Mexican origin, although not in men.

HOW TO TAKE IT: Drink 13 cups of chamomile tea daily for general health and immune support, or have a cup before bed to encourage sleep. For higher doses (up to 1,600 mg daily), look for capsule form. Apply chamomile topical creams to wounds and other skin irregularities. As with all supplements, follow label directions, but reported side effects are minimal: potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed.


OMEGA-3 FATTY ACIDS

Regular consumption of omega-3 fatty acids found in fish, seeds and nuts has long been linked to lower risk of death from heart disease, with benefits such as improved triglyceride levels, blood pressure and blood clotting. Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation, a suspected factor in heart disease. Most omega-3 supplements are fish oilbased, but vegans and vegetarians can take ones derived from algae or flaxseed. Caution: Talk to your health care provider about interactions and side effects, particularly if you are taking blood thinners or have a blood-clotting disorder. Omega-3 supplements can react with other medications and also reduce the bloods ability to clot. Dose: 1,000 mg daily, or as directed by your physician.

ASPIRIN

If you have known cardiovascular disease, such as a prior heart attack, your doctor may prescribe a daily regimen of this classic pain reliever. The active ingredient of aspirin, salicylate, was originally found in white willow bark and was used by healers as far back as 3000 B.C. Aspirin has been widely proven in studies to lower risk of heart attack, stroke and cardiovascular disease in high-risk individuals. Aspirin thins the blood and reduces the clumping action of platelets, making it less likely that dangerous clots will develop in congested arteries. Do not start taking aspirin without first consulting your doctor. Dose: Generally 75 mg to 325 mg daily.

PSYLLIUM FIBER

Generally, the fiber you obtain from fresh fruits and vegetables, beans, oats and whole grains lowers bad LDL cholesterol, which can increase your risk of heart disease. Blond psyllium, a type of fiber derived from the outer covering of the psyllium plants seed, has cholesterol-lowering effects for those with mild to moderately high cholesterol. Often used as a laxative or for other digestive issues, such as diarrhea, psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks. When monitored by a physician, blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol. Caution, though: Psyllium may cause constipation for some. Dose: 1012 grams daily, with meals, for best results.

boost SUPPLEMENTAL HEALTH CARE

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Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM

ARE YOU MOTIVATED TO KEEP YOUR HEART, your arteries and your entire cardiovascular system in tip-top shape for many years to come? If you have a genetic predisposition for heart disease, your risk may be increased; however, your habits may speak louder than your genes, experts say.

Cardiovascular disease is currently the leading cause of death among Americans, but it doesnt have to be. Research shows that smart diet and lifestyle choicesincluding staying active, not smoking and reducing dietary intake of sugars and refined carbohydrates, whole-fat animal products, fried foods, and trans fats (hydrogenated oils)can do a lot to prevent heart disease. Plant foods such as whole soy, nuts, beans, legumes, and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy. The following supplements can support your heart, too.


COENZYME Q10

Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish. CoQ10 boosts metabolism, helping cells convert food to energy throughout the body. It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries). Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure. Although CoQ10 deficiency is rare, your CoQ10 levels naturally decrease as you age. As with other supplements, CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments, so consult a physician before adding it to your daily regimen.Dose: Standard guidelines have not been set; consult your physician.

GROUND FLAXSEED

In studies, flaxseed has been shown to suppress and slow the progression of atherosclerosis, the buildup of plaque in your arteries that can cause heart attack or stroke. High in inflammation-taming omega-3s and cholesterol-lowering fiber, flaxseed lowers overall cholesterol and reduces LDL cholesterol. For best results, refrigerate whole flaxseed and grind in a coffee grinder. Flaxseeds oils can degrade quickly when the seeds are ground and left at room temperature. Flaxseed has a strong nutty flavor and is versatile. Sprinkle on cold or hot cereal, add to smoothies, or mix into muffins, cookies, quick breads or other baked goods. Like other types of fiber, flaxseed should be taken with plenty of water.Dose: 12 tablespoons ground flaxseed daily, with meals.

VITAMIN D

Recent research links vitamin D deficiency to elevated risk of heart disease. These findings are relatively new, so research is under way to observe whether taking vitamin D supplements can, in fact, help prevent heart disease. However, because vitamin D is associated with so many proven benefitsstronger bones, reduction in cancer riskdoctors generally recommend it as part of an overall health strategy. Fortified foods, such as milk, yogurt and orange juice, can provide some vitamin D, but supplementation is usually necessary to improve levels. Dose: Most adults need about 1,000 to 2,000 IU daily. Depending on your blood levels, you may be advised to take between 3,000 and 5,000 IU daily.

The family of Kroger wellness magazines

PUBLISHER Deborah Juris

EDITOR

Rebecca Heaton

CREATIVE DIRECTOR Mark Lesh

ASSISTANT EDITOR Kellee Katagi

COPY EDITOR Julie Van Keuren

PROJECT MANAGER Susan Humphrey

DESIGNERSean Parsons

Winter 2016 | volume 04 issue 01

CONTRIBUTING WRITERS Kellee Katagi, Radha Marcum, Lisa

Marshall, Rhea Maze, Kimberly Lord Stewart, Gina DeMillo Wagner,

Blair Young

CONTRIBUTING ARTISTS AND STYLIST

Aaron Colussi, Eric Leskovar, Sean Parsons, George Retseck

ADVERTISING SALES Deborah Juris, Sue Sheerin

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tryBlack Bean Brownies

AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE

Sound a bit dubious to you? Trust us, take one bite and youll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans.

Add Beans to a MixWhen you dont have time to bake from scratch, add black beans to an all-natural brownie mix as a replacement for eggs and oil. Open a 15-ounce can of black beans, drain and rinse. Put beans back in the can and fill with water. Pour beans and water into a blender; blend until smooth. Stir in brownie mix (no need to add eggs or oil), pour into a greased pan and bake according to package directions.

Fudgy Black Bean BrowniesMakes 16 brownies

1 (15-ounce) can black beans, drained and rinsed

3 large eggs 3 tablespoons applesauce (or

canola oil) cup sugar (try natural or

nonrefined cane sugar) cup unsweetened cocoa powder 1 teaspoon vanilla extract teaspoon peppermint extract,

optional teaspoon baking powder Pinch of salt cup mini semisweet chocolate

chips, divided

1. Preheat oven to 350. Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside.

2. Place black beans in a food processor, and process until smooth and creamy. Add eggs, applesauce, sugar, cocoa powder, vanilla, peppermint (if using), baking powder and salt; process until smooth. Add cup of chips, and pulse a few times until chips are incorporated.

3. Pour batter into the prepared pan, smooth the top with a rubber spatula, and sprinkle with remaining cup chocolate chips.

4. Bake 3035 minutes, or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean. Cool in pan before slicing into 2-inch squares.

NUTRIENT INFO PER SERVING: ONE 2X2-INCH BROWNIE120 calories, 5 g fat (1.5 g saturated, 0.3 g omega-3), 95 mg sodium, 18 g carbohydrate, 2 g fiber, 3 g protein

Recipe by Liz Weiss, M.S., R.D., and Janice Newell Bissex, M.S., R.D.; courtesy of The Bean Institute

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Live Naturally Kroger Michigan Winter 2016