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CHEESY GOODNESS: BEECHERS PURE FOOD KIDS FOUNDATION. page 8
This superstar superfood can be eaten in breakfasts, desserts
and every way in between.
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
QFC
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 24), 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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11
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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, Beechers Pure Food Kids Foundation, cooking with
cast iron and healthy breakfast bars.
eat15 HOT POTATO
This versatile vegetable is one of Americas most popular foods
and is full of good nutrition and flavor. Try innovative recipes
(including potato doughnuts!) courtesy of the budding chefs at
Johnson & Wales University.
20 MAKE IT, BUY IT Got a winter chill? Weve come up with super
soups to simmer on the stovetop and warm your belly.
22 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.
body care30 WINTER SKIN PRIMER
Natural ways to give your cold-weather skin-care regimen a
boost. BY RHEA MAZE
try32 BLACK BEAN BROWNIES
Youd never guess these rich, velvety, chocolate treats contain a
can of black beans.
feature24 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.
-
SEA
N P
AR
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S
Growth Without WasteHOW RECYCLING CAN HELP MAKE LANDFILLS A
THING OF THE PAST BY REBECCA HEATON
WHAT IF WE COULD LIVE IN A WORLD where all or almost all of our
trash could be reused? That is a goal of the Sustainable Packaging
Coalition (SPC). A project of GreenBlue, a nonprofit that helps
businesses employ more sustainable practices, the SPC strives to
help its members create packaging systems that encourage economic
prosperity and are 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
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International Year of PulsesPLEDGE YOUR ALLEGIANCE TO THESE
VERSATILE SUPERFOODS.
1 large head of cauliflower, sliced into bite-sized florets
34 tablespoons olive oil, dividedSalt and freshly ground
black
pepper, to taste1 cup chopped yellow or white
onion2 large garlic cloves, pressed or
minced2 tablespoons tomato paste teaspoon ground cumin teaspoon
chili powder cup brown lentils, picked over for
debris and rinsed2 cups vegetable broth or water8 corn tortillas
cup packed fresh cilantro leaves
CHIPOTLE SAUCE cup mayonnaise2 tablespoons lime juice23
tablespoons adobo sauce
(from a can of chipotle peppers) or chipotle hot sauce, to
taste
Salt and freshly ground black pepper, to taste
1. Preheat oven to 425. Toss cauliflower with 23 tablespoons
olive oil. Season with salt and pepper, and arrange in a single
layer on a large baking sheet. Roast 3035 minutes, tossing halfway,
until florets are deeply golden on the edges.
2. Warm 1 tablespoon olive oil in a medium-sized pot over medium
heat. Saut onion and garlic with a dash of salt for 5 minutes until
onions are softened and translucent. Add tomato paste, cumin and
chili powder and saut for another minute, stirring constantly. Add
lentils and vegetable broth or water. Raise heat and bring mixture
to a gentle simmer. Cook, uncovered, for 2035 minutes, until the
lentils are tender. Reduce heat as necessary to maintain a gentle
simmer. When ready to assemble tacos, drain off any excess liquid;
then cover and set aside.
3. To prepare chipotle sauce, whisk together all ingredients and
set aside.
4. To assemble tacos, warm tortillas individually in a pan over
medium heat. Top each tortilla with lentils, cauliflower, a drizzle
of chipotle sauce and a generous sprinkle of chopped cilantro.
Recipe by Cookie and Kate blog, courtesy of USA Dry Pea and
Lentil Council.
THE UNITED NATIONS has declared 2016 to be the International
Year of Pulses. The moniker pulses refers to the edible dried seeds
of legumesdry peas, beans, lentils and chickpeas. Pulses are good
sources of protein, fiber, minerals and antioxidants, and they play
an important role in health, sustainability and food security
around the world.
Beginning this month, consider taking the Pulse Pledge and
commit to eating pulses in any form at least once a week throughout
2016. By taking the pledge at pulsepledge.com, you will gain access
to tasty recipes, meal plans and more. Heres an easy way to
start.
Roasted Cauliflower and Seasoned Lentil TacosMakes 8 tacos
INT_129754_75265_Vans_Wellness_RESIZE_B_M_QFC_OL.pdf 1 12/14/15
11:45 AM
-
Blue Diamond Honey Mustard Nut Thins
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
Blue Diamond Hint of Sea Salt Nut Thins
Simple Truth Multigrain Rice Crackers with Sea Salt
True to the Simple Truth motto, these crackers stick to
straightforward, natural ingredients like brown rice flour, sesame
seeds and flaxseeds. Bonus: Youll get 23 grams of whole grains per
serving.
Yummy just by themselves.
Cheese
Earth Balance Vegan Cheddar Flavor Squares
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
6 Winter 2016 / Live Naturally
V
-
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
MANUFACTURER COUPON EXPIRES APRIL 30, 2016
Offer excludes single-serve
Limit ONE coupon per purchase of product indicated. Limit of
FOUR
Pepitas
Red Beans
Pea Crisps
Sorghum
, , 2015 Kashi Company 2015 Kashi Company
GLUTENFREE VEGAN
NEW
-
8 Winter 2016 / Live Naturally
beginQFC highlights
Mark Your CalendarGIVE BACK TO YOUR COMMUNITYAND HAVE FUN,
TOO!BY JOINING QFC IN THESE ANNUAL EVENTS.
JanuaryMarchPOLAR PLUNGE
Chill out with other brave souls as you dip into ice-cold area
lakesall for a great cause: All money raised supports Special
Olympics Washington. The Plunges take place throughout the state
between January 16 and March 19. And if you raise $150 by April 15,
youll be entered to win a trip to Maui.
specialolympicswashington.org/polarplunge
March 13ST. PATRICKS DAY DASH
This always-popular 5K starts and finishes at Seattle Center.
All ages are welcome; kids can opt for the 1K dash. Costumes are
encouraged, with a prize going to the best. The event benefits the
Detlef Schrempf Foundation, which supports childrens charities
throughout the Northwest. stpatsdash.com
June 5KOMEN PUGET SOUND RACE FOR THE CURE
Komen is offering early-registration discounts throughout
February and March for this annual 5K run and walk that brings a
wave of pink to downtown Seattle. Proceeds fund grants to local
organizations that provide mammogram screenings, breast health
education and treatment support for low-income and underserved
women. komenpugetsound.org
Pure CheeseEASE YOUR WINTER BLUES WITH CHEESY
GOODNESSNATURAL-STYLE.
BY MIDWINTER, most of us long for comfort foodand few dishes
satisfy as well as mac n cheese. The problem: Most varieties are
rife with artificial colors and flavors. Our solution: Head to the
natural frozen aisle for a package of Beechers Worlds Best Mac
& Cheese, which combines penne pasta with locally made Beechers
Flagship cheese for guaranteed deliciousness.
Hand-crafted in glass-walled cheesemaking kitchens in Pike Place
Market, Beechers cheeses use local ingredients, free from
artificial additives, preservatives,
colors and flavor enhancers. Four of Beechers cheeses won awards
at the 2015 American Cheese Society competition.
Beechers fulfills two passions for its founder, Kurt Beecher
Dammeier: a lifelong love of cheese and a belief that we should eat
pure, authentic food with ingredients we trust. And one percent of
sales go to the Beechers Pure Food Kids Foundation, which inspires
and teaches kids to make healthy food choices.
PH
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TO
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), S
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(B
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TO
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Find a selection of Beechers award-winning cheeses in QFCs Deli
department.
Beechers Pure Food Kids Foundation Unrealistic portion
sizes. Misleading
marketing hype.
Unpronounceable
ingredients. Fourth
and fifth graders learn
to see through it all
with the Beechers
Pure Kids Foundation
program, a free
school workshop for
students throughout
the Seattle area.
The Foundations
mission is to inspire
kids to care about
what theyre eating
and equip them
to determine how
healthy their food is.
The program teaches
students how to
read nutrition labels,
decipher ingredients
lists and spot sneaky
marketing tactics on
packaging. Kids also
learn cooking skills as
they make and enjoy
a vegetable chili at the
end of the workshop.
For more info, visit
purefoodkids.org.
Local Pairings
Next time you pick up a Washington-made cheese, marry
it with a homegrown wine. You have a lot to choose from:
Washington now boasts 700 wineries over 43,000 acres,
thanks to the states ideal climate and geography, which
produce intensely layered grapes with vibrant colors and
excellent natural acidity.
-
SIMPLE TRUTHS beginSH
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livenaturallymagazine.com 9
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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10 Winter 2016 / Live Naturally
ILLU
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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.
LIVE KINDTM
healthy habits start here
KIND is a registered trademark of KIND Management Inc.
-
SNACK SMARTbegin
VANS CHOCOLATE CHIP SNACK BARMoist and chewy with a
smattering of chocolate
chips, Vans gluten-free
bar has 10 grams of
healthy whole grains and
16 percent of your daily
fiber requirements. Bite in
and youll experience even
more flavors, from almond
butter and a hint of vanilla
to fig paste, which adds a
bit of nutty sweetness.
NUTRITION DEETS
Calories: 150
Fiber: 4 grams
Protein: 3 grams
Sugars: 11 grams
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
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
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
12 Winter 2016 / Live Naturally
-
Save $1.00when you buy ANY ONE (1) goodnessknows
Brand Singles 5-pack carton
Consumer: Limit one coupon per purchase. Valid only for
product(s)/quantity indicated. You pay sales tax. Void if altered,
copied, exchanged, sold or transferred. No cash/credit back.
Retailer: Redeem on terms stated for consumer. Mars Chocolate N.A.,
LLC will reimburse you for the face value of the coupon plus 14
handling if submitted in compliance with Mars Chocolate N.A. Coupon
Redemption Policy, available at
www.nchmarketing.com/CPGManufacturerCouponRedemptionPolicies.aspx,
incorporated herein. Redeemable only in USA (incl. territories
& US military installations). Void where taxed, restricted or
prohibited by law. Cash value 1/100. Mail coupon to: Mars Chocolate
N.A., P.O. Box 880499 El Paso, TX 88588-0499 / trademarks Mars,
Incorporated 2015
goodnessknows. try a little goodness.whole nuts and real fruit
with dark chocolate. available in 3 fl avors.
introducingintroducingintroducingLocated in thenatural cereal
bar aisle
A little goodNESS can go a long way.
/ trademarks Mars, Incorporated 2015
MANUFACTURERS COUPON EXPIRES 4/5/16
mfgr17829_11_kroger_pad_m.indd 1 11/23/15 3:56 PM
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Italys never tasted so good.
Briannas.com 2015, Del Sol Food Co., Inc. All rights
reserved.
OFF11$ 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
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Offer limited to one coupon per purchase of product(s) indicated.
Unauthorized reproduction prohibited. Good only in the U.S.A. 2016
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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
, , 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.
livenaturallymagazine.com 15
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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.
16 Winter 2016 / Live Naturally
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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.
livenaturallymagazine.com 17
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eat DISH IT UP
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.
18 Winter 2016 / Live Naturally
Heirloom 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.
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DATE: 9.30.15 CLIENT: POT TRIM SIZE: 8" x 10.5" APPROVAL
INITIAL/DATE/TIME APPROVAL INITIAL/DATE/TIMEFILE NAME: POT150331
PURPLE POTATO AD PREPARED BY: Jake LIVE SIZE: -.25" all 1 ART
DIRECTOR 4 PROD. MGRPUB/ISSUE: Kroger Retail DEC INTERNAL ROUND: R1
BLEED SIZE: +.25" 2 COPYWRITER 5 PROJ. MGR
FILE TYPE: INDD CC 2015 CLIENT ROUND: R1 LASER SCALE: 100% 3
COPYEDITOR 6 ACCOUNT MGR
NOTES:
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Get potatoes in the produce department to make Rainbow Potato
Pancakes and thousands of other incredible dishes.and thousands of
other incredible dishes.
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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.
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
eat MAKE IT, BUY IT
20 Winter 2016 / Live Naturally
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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.
22 Winter 2016 / Live Naturally
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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.
livenaturallymagazine.com 23
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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.
24 Winter 2016 / Live Naturally
FOR THE LOVE
OF COCOA
HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT
OVERDOSING ON SWEETS
BY LISA MARSHALL
-
SHU
TT
ER
STO
CK
livenaturallymagazine.com 25
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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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FOR THE LOVE OF COCOA
GLOSSARY: COCOA VS. CACAOCACAO BEANS: The dried, fatty seed of
the fruit of the Theobroma cacao tree. Some vegans and raw foodists
eat them raw for snacks, but they are very bitter. If you are
expecting a 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.)
26 Winter 2016 / Live Naturally
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AZTEC-STYLE CHOCOLATE DRINK
This drink is based on the original Aztec cacao beverage, for
which they ground the beans into a mealy powder and cooked it with
water and spices. 4 servings
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).
livenaturallymagazine.com 27
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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
28 Winter 2016 / Live Naturally
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Summer 2014 / Optimum Wellness 29
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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livenaturallymagazine.com 29
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body
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HYDRATE
Hydration is the first crucial step, Ardabili says. And that
doesnt mean simply stocking up on face creams and
moisturizers when cold weather arrivesyou have to hydrate
from the inside out. Drink plenty of water in addition to using
a
hydrating moisturizer daily.
If you consistently suffer from dry skin, add a bit of
honey to your regular toner or moisturizer. Honey is an
ultramoisturizing, natural humectant that draws moisture
to the skin. And if you want to keep crows feet at bay,
place cucumber slices over your eyes when relaxing to
rehydrate the eye areas delicate and vulnerable skin tissue.
For extra-rough skin on the hands, feet and elbows, try
rubbing on olive, coconut or avocado oil, which provide a
natural protective barrier that locks in moisture. Because
these oils are rich and can clog pores, though, Ardabili
doesnt recommend using them on your face.
REJUVENATE
Uncover your skins natural radiance with a cleanser that
gently sloughs away dry, dead skin. Exfoliation is necessary
for combating dull, dry skin, Ardabili says. Your skin
cannot
absorb beneficial vitamins and nutrients you apply to it if
your pores are clogged with dead skin, dirt and oil.
Winter Skin Primer4 NATURAL WAYS TO HELP YOUR SKIN SURVIVE AND
THRIVE THIS SEASON BY RHEA MAZE
YEAR AFTER YEAR WHEN TEMPERATURES DROP, the combination of cold
wind blowing outside and dry air emanating from heaters inside saps
our skins health and vitality. Winter conditions dehydrate the
skin, making it more susceptible to premature aging,
hyperpigmentation and the development of fine lines, says
aesthetician Susan Ardabili, owner of Susie Organic Skin Care in
Denver with more than 20 years of skin-care experience, including
working with a number of A-list celebrities like Jennifer Lopez and
Nicole Kidman. Help your skin survive the season by getting back to
the basics.
Even when going more basic and
natural with your skin-care routine, you can still have allergic
reactions.
Be sure to always do a patch test when trying something new on
your skin:
Apply a small amount to the inside
of your wrist, and monitor your skins
reaction. Try natural skin-care products from Kiss
My Face, available at QFC stores.
30 Winter 2016 / Live Naturally
-
Cinnamon Vanilla Sugar Body Scrub
cup white or brown sugar
cup oil (Try olive oil, which is antioxidant-rich, or coconut
oil, which smells yummy and is extra-moisturizing. Opt for
extra-virgin varieties; refined oils dont contain as many
beneficial nutrients).
teaspoon cinnamon
teaspoon vanilla extract
Mix ingredients together and store in an airtight jar. Scrub
skin with mixture as needed in the shower.
The family of Kroger wellness magazines
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
DESIGNERSean Parsons
Winter 2016 | volume 04 issue 01
CONTRIBUTING WRITERS Kellee Katagi, Radha Marcum, Lisa
Marshall, Rhea Maze, Kimberly Lord Stewart, Gina DeMillo
Wagner,
Blair Young
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi, Eric Leskovar, Sean Parsons, George Retseck
ADVERTISING SALES Deborah Juris, Sue Sheerin
PUBLISHED BY
www.hungryeyemedia.com800.852.0857
QF
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With everything we put onto our skin and
come into contact with in the environment
each day, its crucial to let your skin breathe
and recover at night. Dont go to sleep
without first washing your face with a natural
soap or gentle cleanser free of detergent
chemicals and artificial fragrances and
removing all makeup. For a natural makeup
remover, mash a cucumber into a paste
and add a bit of lemon juice and a drop of
rosemary essential oil. Lemon is cleansing,
purifying and rejuvenating, and rosemary oil
has powerful antioxidant properties and can
help clear up blemished skin, Ardabili says.
NOURISH
Foods that are good for overall health
are also good for your skin. A diet rich
in antioxidants and healthy fats will
help keep your skin clear and radiant.
Applying antioxidants directly to the skin
is very important as well, Ardabili says. In
general and especially in winter, Ardabili
recommends using skin-care products
that contain vitamins A and C, hyaluronic
acid and alpha-hydroxy acids.
Antioxidants such as vitamins A
and C are great for boosting collagen
production, softening fine lines and
reducing hyper-pigmentation, Ardabili
says. Hyaluronic acid, which holds
1,000 times its weight in water, and
alpha-hydroxy acids also help keep skin
soft and smooth.
PROTECT
Its also important to use sun protection
dailyeven on the coldest, cloudiest
winter days, when doing so seems
unnecessary. Ultraviolet exposure is
one of the leading causes of premature
skin aging. The American Academy of
Dermatology recommends applying a
sunscreen with an SPF of 30 every day.
And because dry winter conditions
are already aggravating your skin, dont
exacerbate the irritation by subjecting
your skin to extra-long, hot showers
or harsh, drying soaps. The hot water
actually robs your skin of its natural oils,
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pay any sales tax. Cash value .001 Reproduction of this coupon is
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32 Winter 2016 / Live Naturally
tryBlack Bean Brownies
AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE
Sound a bit dubious to you? Trust us, take one bite and 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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Retailer must present invoices verifying stock purchases are
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CONSUMER: Limit one coupon per purchase per transaction. Void if
copied or altered. No digital representations. Misuse constitutes
fraud. Good only in the USA. Cash Value: 1/100th of 1. will
reimburse face value of coupon plus 8 handling, provided it is
redeemed in compliance with our Coupon Redemption Policy available
at www.nchmarketing.com. Retailer must present invoices verifying
stock purchases are consistent with redeemed coupons upon request.
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