vegetarian times (february 2010)

8/13/2019 Vegetarian Times (February 2010)

1/91

EAT GREEN LIVE WELL

ROASTED

VEGETABLE

LINGUINE WITH

TORN FRESH

BASIL, p. 64

healthy & hearty34recipes youll make again and again

Super soups for your heart

Fresh-baked bread(no kneading required)

Ultimate chili supper

Oats 5 ways

Easy homemadeveggie meatballs

30-minutmeal

for tw

February 2

vege tar iant imes


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Tondaretailerinyourarea,pleasevisitwww.wildwoodfoods.com

Withfourtimesmoreprobioticsthantheindustrystandard,WildwoodSoyogurtisloadedwithsurprisinglydelicious,digestion-promotinggoodnesstohelpyoukeepyourbalance.Itshighinber,andhighintaste.

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3/91

February2010 | ISSUE 374 | VOL. 36 | NO. 3

features

A Cooks Guide toMushroomsFrom basic buttons to exoticenokis, mushrooms are flavor

and nutrition all-stars.

BY ALISON ASHTON

Feast of LoveTurn up the fun factor with

a Valentines Day party menu

laced with aphrodisiac foods.

BY MARIA LISSANDRELLO

Food Ways: OatsTasty new ways to enjoythe superfood staple.

BY MARY MARGARET CHAPPELL

coverPhotography by Beatriz Da CostaFood and prop styling by Anne Sophie Watine

on the coverMINUTE MEALS FOR TWO 28

EASY HOMEMADEVEGGIE MEATBALLS

SUPER SOUPSFOR YOUR HEART

FRESHBAKED BREADNO KNEADING REQUIRED

ULTIMATE CHILI SUPPER 50

OATS WAYS

APHRODISIAC

APPETIZER:

FETASTUFFED

PEPPADEWS,p.

vegetariantimes.com | February| 2010 1

contents


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staples

editors note

contributors

letters

this just in

recipe index

one-on-one

Issue 374, Vol. 36, No. 3 Vegetarian Times (ISSN 0164-8497, USPS 433-170)

is published monthly except June, August, and December by Cruz Bay Publishing, Inc.,

an Active Interest Media company. The known offi ce of publication is at 47 5 Sansome St.,

Suite 850, San Francisco, CA 94111. Periodicals postage paid at San Francisco, CA, and at

additional mailing offi ces. POSTMASTER: Send all address changes to Vegetarian Times,

PO Box 420235, Palm Coast, FL 32142-0235.

28dinner for two

42no kneading

required

goodsCreate irresistible Valentines Day

treats with these five fab kitchen tools.

BY GABRIELLE HARRADINE

eco-beautyIndulge your skin in chocolate bliss.

BY ELIZABETH BARKER

ask the docCan a menu change help relieve aches

and pains?

BY NEAL BARNARD, MD

healing foodsDiscover the therapeutic properties

of peppermint.BY MATTHEW KADEY, RD,

AND MARY MARGARET CHAPPELL

minutesTake a break from takeout with

these easy entres made for two.

BY NICOLE REES

veg liteFour homemade soups with

a good-for-your-heart twist.

BY ELLIOTT PRAG

techniqueHow to bake your own

no-knead breads.

BY NANCY BAGGETT

gluten-free pantryFor sweet and savory sauces that

outshine the competition, just

add arrowroot.

BY MARY MARGARET CHAPPELL

vegan gourmetThe ultimate chili supper.

BY LAUREN ULM

contents

2 February | 2010 | vegetariantimes.com


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STRONG BONES. HEALTHY HEART.

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Whether youre married,in a long-term relationship, decidedly single, orsomewhere in between, a yummyhome-cooked meal is still the goldstandard on Valentines Day.

It doesnt have to be elaborate, but itdoes have to be good. If youre short on

time and cooking for two (or just you),a delicious meal can be as simple aswhipping up a creamy Vegetables Kormaor a zesty batch of Rigatoni Puttanescawith Veggie Meatballs (both fromDinner for Two, p. 28).

For those of you in a festive mood,why not host your own soiree onFebruary 14? Our inspired party menu(Feast of Love, p. 62), starring a fewof our favorite aphrodisiac foods, willcharm guests and spark plenty of

conversation.Truth be told, we put a lot of heart

into this entire issue. Youll find goodadvice for cooking your way to a happierrelationship (Bonding While Braising,p. 14), plus great heart-shaped tools formaking irresistible Valentines treats(Sweet Shapes, p. 20). And becauseFebruary is American Heart Month,were treating your ticker to a littleTLC as well. Youll find fresh ideas torekindle your affection for cholesterol-

lowering oats (1 Food 5 Ways, p. 70),plus recipes for heart-healthful soups(WeySoup, p. 32), that are guaran-teed to deliver love at first bite.

Elizabeth Turner

PHOTOGRAPHY

:JENNIEWARREN;HAIRANDMAKEUP:DORITGENAZZANI,

USINGMAC

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el-good

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4 February | 2010 | vegetariantimes.com

editorsnote


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Mario de LopezPhotographer, Sweet Shapes,p. 20;Feast of Love,p. 62What did you discover while on these assignments?

Models come alive when they eat aphrodisiac foods,especially Chocolate-Nutmeg Pots de Crme.Whats your most treasured family recipe?

My mothers Guatemalan banana leaf tamales.Yummy! Theyre a rare indulgence for me.Whats your No. 1 pantry staple?

A special aged balsamicit has so many uses.What fruit or veggie best describes you and why?

Ripe Hawaiian papayas. They are small, delicate,juicy, and sweet. Its a fruit with a nice disposition.Plus, they remind me of my childhood in Guatemala.

Nicole ReesRecipe Developer, Dinner for Two, p. 28Are you a flinger or a measurer?

I fling when I cook dinner, but I measure when I makedessert. Cooking is an improvisational act for me, butbaking is a real attempt to achieve a platonic ideal.Whats your No. 1 grocery staple?

Parsley. I adore it, and use it every day.What was your most memorable dining experience?

A late dinner in a tiny village in France in 1999.No one spoke English; we couldnt speak Frenchbeyond please, thank you, and more; but it

didnt matter. Our sheer delight in the food wasobvious, and that made the staff happy.What was your best improvisatory moment in

the kitchen?

I created the perfect sugar cookie when I was9 years old. Unfortunately, I was a flinger back thenand didnt have the foresight to record my doings.

Nancy BaggettRecipe Developer, No-Knead Breads,p. 42Whats your favorite edible Valentines Day treat?

Chocolatier Michael Recchiutis tarragon grapefruit

[chocolates] are an extraordinary treat. So are AtelierOrtegas cardamom chocolate bonbons. Dont makeme chooseboth flavor combinations are killers!What did you discover while on this assignment?

I knew that toasting rolled oats would bring out theirflavor, but while working on the Honey-Oat Breadrecipe I discovered that the easiest, quickest way totoast them is in the microwave oven.Whats your No. 1 grocery staple?

I always keep lots of ready-to-use greens in the fridge,because I have to have a big, leafy salad every day orI just dont feel properly nourished.

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EDITOR IN CHIEFElizabeth Turner

CREATIVE DIRECTORDaphna Shalev

FOOD EDITOR Mary Margaret ChappellCOPY CHIEF Don Rice

ASSOCIATE EDITOR Amy SpitalnickASSOCIATE EDITOR/WEB EDITOR Jolia Sidona Allen

MARKET EDITOR Gabrielle HarradineASSOCIATE ART DIRECTOR Scott Hyers

PRODUCTION DIRECTOR Cynthia LyonsPRODUCTION ASSISTANT Mark Stokes

EXECUTIVE CHEF Ann GentryCONTRIBUTING EDITOR Hillari Dowdle

NUTRITION CONSULTANT Antonina Smith EDITORIAL ASSISTANT Anna Monette Roberts

Editorial Advisory BoardNeal Barnard, MD, President, Physicians Committee for Responsible Medicine

Mark Blumenthal,Executive Director, American Botanical CouncilT. Colin Campbell, PhD,Director, Cornell-Oxford-China Diet and Health ProjectSuzanne Havala Hobbs, DrPH, MS, RD,Nutrition and Public Policy Consultant

Dean Ornish, MD,President, Preventive Medicine Research InstituteJohn Robbins,Founder, EarthSave, author of Diet for a New America

GENERAL MANAGERPatricia B. Fox

VICE PRESIDENT, GROUP PUBLISHER, VEGETARIAN TIMESAND YOGA JOURNALBill Harper

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11/91Circle reply #20 on Info Center card


12/91

lettersTEARS OF JOYYour October issue actually brought tearsto my eyes because you had four differentgluten-free pizzas (Pizza Forever, p. 56)

andan entire gluten-free birthday partymenu (Easy Entertaining, p. 52). Myfamily has been gluten-free for about ayear now, and of all the magazines outthere yours not only has the mostappealing recipes, but also by far the mostGF recipes. Our standard for a recipe issimple: is it wonderful? Fortunately for us,

your recipes are nearly universally yummy!SARA DEMMIN | YORBA LINDA, CALIF.

NATURALLY DELICIOUS

I just had to give praise for your latestholiday issue, and one recipe in particu-lar. After one bite of the Maple PumpkinSpice Bread (Naturally Sweet, Novem-ber/December,p. 42) I knew it was akeeper! I think it is the perfect fall bread(winter too), with just the right amountof moist richness one looks for on cold,

gray days. Being vegan, I substitutedflax gel for the eggs; I also addedchopped walnuts and dates instead ofhazelnuts. With fresh pumpkin and thewonderful spice combination, this cakebread cant be beat.

DEBORAH DILLER | NEW YORK

FROZEN ASSETS

For the Veg Lite: Freezer Pleasersarticle (January, p. 30), are we supposedto freeze the casseroles before baking?It wasnt clear in the article and Id liketo know before I try them. Some ofthem sound really yummy! Thanks.

HEIDI KENT | VIA EMAIL

Editors Note:Each casserole wasdesigned to work both ways: To bake and

serve right away, follow the first set ofbaking instructions. If you want to freezea casserole for later use, simply assembleit right up to the baking stage, cover withplastic wrap, and freeze. When ready tocook, replace the plastic wrap with foil,bake according to the frozen cooking

instructions (the last set of instructionsin each recipe), and enjoy.

FLOP CHEFS

I just read your Editors Note in theJanuary issue. Im glad Im not the onlyone who thought the veg-themedepisode of Top Chefwas odd. I wassurprised that these educated chefscouldnt come up with well-rounded

vegetarian dishes. Their careers will be

very challenging if they keep fightingagainst the vegetarian/vegan population.KAREN BACON | ERRINGTON, B.C.

SPLENDID SUPPER

My husband and I just celebrated oursecond anniversary in Denmark, which isnot the best country for vegetarianrestaurants. Instead of going out, I madethe Autumn Splendor dinner for two(October, p. 66). It was spectacular! Livingin a foreign country can be difficult, and

I am so grateful to have my subscriptiondelivered across the ocean to me.

MEAGAN PALMER | COPENHAGEN, DENMARK

For the record:In Januarys Beat theTrap (p. 69) chef Myra Kornfeld wasmisquoted as recommending a combo ofcumin, ginger, chili powder, and oreganoto create Mexican flavor for recipes. Myrapoints out that while cumin, chili powder,and oregano make a great Mexican blend,ginger doesnt belong in the mix.

VT

10 February| 2010 | vegetariantimes.com

community

FAB 5

. Garlic and Kale Soup, p. 36

. Key Lime Pie, p. 52

. German-Style Warm Potato Salad,p. 29

. Butternut Squash and Duxelles Casserole, p. 60

. Honey-Oat Bread, p. 46

We only print recipes we think are terrific, but each month we always have

a few favorites. These are our top five from this issue:

Send your letters to: [email protected]


13/91

2009 Mexican Hass Avocado Importers Associat ion

discover all the health benefits @ theamazingavocado.com

your recommended daily allowance of WOW!Prepare to be amazed by Avocados from Mexico. With their mono and polyunsaturated

good fat, they add a rich, creamy taste to the foods you love. Whats more, theyre versatile,

simple to prepare and loaded with nearly 20 vitamins, minerals and even phytonutrients.

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2009 SOYJOY

Whole soybeans startoutgreen, thenbecome smaller, goldenbeans

as they mature. But what wholesoy losesin size, it gains in protein

and fiber.And its loaded with other nutrients like potassium and

antioxidants. That s why we use on ly mature, whole soybeans.

We mix them with fruit and bake themto make SOYJOY.

This iswholesoy.Smallinsize,big innutrients.

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15/91

I buy an 18-year-old aged balsamic vinegar of Modena at my local gourmet kitchen store.

This vinegar is so good, my knees shake just a little bit each time I try it. VINCENT

Bragg Apple Cider Vinegar. I use it in salads, marinades, tofu and tempeh dishes, and mixed

with green clay for a lovely face mask! DONNA

My mom taught me this calorie-saving trick for salads: use a small amount of your favorite

store-bought vinaigrette, then shake a healthy dose of rice vinegar on top. More flavor, less

oil, total satisfaction. LIZ

White balsamic is my new favoriteI use it in recipes that call for apple cider vinegar or white

wine vinegar, and it takes the dish to a new, elegant level. DENISE

I love reducing balsamic vinegar by heating it in a pan until about two-thirds of if hasevaporated. The flavors are concentrated, sweet, and just beautiful! I love drizzling it over a

simple risotto and grilled vegetables. HOLLY

tell vtFor calorie-conscious cooks, vinegar is an essential flavor enhancer.Whats your favorite vinegar, and how do you use it?

Umeboshi vinegar! A little goes a long

way. A dash into guacamole or a

sprinkle into udon noodles makes for a

special, unique taste. Salty, loaded with

health benefits, and inexpensive,

umeboshi vinegar is my shining star in

the vinegar pantry! KRISTINE

community

next question:Whats your favorite wayto get a rich supply ofantioxidants into your diet?Visit vegetariantimes.com/tellvt

to share your answerand see what others

have to say. Our favorite responses will

be published in the next issue of VT.

Glasswort (Sea Asparagus) and Sugar Snap PeasS E R V E S | V E G A N | G L U T E N F R E E

Sujata Threja Pherwani of San Francisco first discovered glasswort, anedible, salty plant that grows on salt marshes, at a vegetarian restaurant inHolland. Back home in California, her friends raved about this new greensuperfood. It has become a staple in my kitchen, says Pherwani. Shescertainly convinced VTeditors, who love its crunchy texture. Pherwanisuggests serving this recipe over bulgur and chickpeas.

1 cups fresh glasswort

or salicornia

1 Tbs. olive oil

2 cloves garlic, minced (2 tsp.)

1 cup fresh sugar snap peas

1 tsp. toasted sesame oil

1.Cover glasswort in large bowl ofcold water. Soak 30 minutes toremove salt; drain.

2.Heat oil in skillet over mediumheat. Add garlic, and saut 1 minute,or until golden. Add glasswort, andcook 5 minutes, or until glasswort iswilted. Add sugar snap peas, andsaut 5 minutes more. Stir in sesameoil, and serve.PER /CUP SERVING: CAL; G PROT; G TOTAL

FAT


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bonding while braising

THIS JUST INNeed-to-know info about your health, diet, mind, body, and the world you live in

Looking to sparksome

romance with your valentine?

Head to the kitchen and get

ready to turn up the heat.

Couple cooking creates

unexpected moments of

intimacy, say husband-and-

wife chef team Mark Reinfeld

and Jennifer Murray, coauthors

of The Minute Veganand

The Complete Idiots Guide to

Eating Raw. Cooking together

lets you cocreate a magnifi-

cent culinary symphony,

Reinfeld adds.

Here, the couples hot tips for spicing things up:

Now that your appetite is whetted look for recipes from Mark Reinfeld and Jennifer Murray in our March issue.

Be spontaneousDesignate the kitchen a lighthearted zone. Remember the point is spending time

together, not creating an award-winning souffl . Good food is just a bonus, says Murray. Add levity by

snapping candid pictures, such as when popping a dish in the oven. Murray keeps things light by telling

her husband jokes: We try to keep each other laughing through the whole process.

ExperimentTackle a big project that requires teamwork. Make vegetarian bourguignon together,

Reinfeld suggests. Pursuing the common goal of mastering an ambitious recipe can be exhilarating for

the two of you.

Get chattyTake advantage of busywork, such as chopping veggies or scrubbing pots, to swap fond food

memories. Tell stories of favorite foods from childhood or your travels. Kitchen talk can also offer a way to

check in with each other. We use our time in the kitchen together for catching up on the little things,

says Murray.

Pump up the romanceLight candles and set an attractive table to enjoy your culinary creations.

Music also stirs amorousness: Weve been known to break into dance moves while mixing, stirring,

or waiting for the food to come out of the oven, Reinfeld says.GINA ROBERTS-GREY

14 February| 2010| vegetariantimes.com

EDITED BY Amy Spitalnick ILLUSTRATION Bee


17/91

OATSPHOTO

BYMARENC

ARUSO

Eating whole-grain cereal for breakfast

can start your day off with a healthful dose

of antioxidants, suggests a University of

Scranton study. The study found levels

of antioxidant powerhouses known

as polyphenols in whole-grain flours

that, gram for gram, rival those in fruits

and veggies. Specifically, grains contain

phenolic acids, which have been shown to

outdo vitamins C and E in helping protect

heart health. For their higher antioxidant

content, choose whole-grain oat or corn

over wheat cereals, advises study author

Joe Vinson, PhD. Among whole-grain

snacks, the study found the highest

antioxidant levels in popcorn.

DOTHERESEARCH

HIGHSCORING GRAINS

For a tropical vacation from your everyday H20,

try coconut water, now available in Tetra Paks at most health food stores.

Not to be confused with coconut milkmade from the pulp of themature nutmildly nutty-tasting, fat-free coconut water is produced

from young green coconuts. According to Bruce Fife, ND, author of

Coconut Water for Health and Healing, its one of the best natural sources

of the blood pressurelowering electrolyte potassium. Because the

electrolyte balance is very similar to that of human blood, coconut water

has been used as IV fluid when commercial solutions were unavailable,

he notes. Drink it straight up, try it in a smoothie with your favorite

frozen fruit, or use it in place of plain Jane H20 when cooking a batch of

rice. Just make sure the packaging states 100% pure coconut water.MATTHEW G. KADEY, RD

coconut water: the inside story

TREN

DA

LERT

The maximum number of

teaspoons of added sugar

a day the American Heart

Association recommends

for most women.[Source: Circulation]


18/91


Snuggle up and gratify your senses with the ultimate comfort beverage.

Whether your taste runs to traditional milk chocolate or a complex burst of

bittersweet, here we serve up some palate-pleasing hot cocoa.ANNA MONETTE ROBERTS

sip and sigh

COCOA WINNING NICHE WHY ITS HOT SHOPPING INFO

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Ah!laska Organic

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TASTE

TEST

NATURAL RXProblem:Sore throat

Solution:Sage

The scoop:A sore throatdoesnt just hurt when you

laugh, youre also going to feel

it when you talk, swallow, or

even breathe. An herb found in

most kitchens, Salvia offi cinalis,

may offer some relief: a study in

the European Journal of Medical

Researchfound that a spray

containing sage leaf extract beat

out a placebo in easing sore

throat pain. Or try a homemadesage gargle, suggests Tieraona

Low Dog, MD, fellowship

director of the Arizona Center

for Integrative Medicine:

Pour 1 cup of boiling water over

1 tablespoon of fresh sage leaf,

and steep 10 to 15 minutes.

Strain. Add teaspoon of salt,

and stir. Let cool. Gargle for

20 seconds two or three times;

repeat three to five times a day.What to look for:If purchasing

a ready-made spray, choose one

that combines

sage with other

soothing herbs

such as aloe vera.

DAN FIELDS

Gaia Herbs Sage & AloeThroat Shield Spray,$19.99/30 mL(gaiaherbs.com)

Here, get VIP access to the White House kitchenwhile not all the recipes are veg, you will find such

dishes as No-Cream Creamed Spinach. Youll also get the inside scoop on the Obama administrations

food initiatives, and view ongoing coverage of the White House Kitchen Garden.

obamafoodorama.blogspot.com

hot click!

STOCKFOOD.C

OM/JORNR

YNIO


19/91

Discover a New World with Heirloom GrainsThey say history always repeats itself, and with the selection of heirloom grains from Bobs Red Mill,

youll understand why. Bobs Red Mill has explored history and traveled the world for heirloom grainsto excite your palate. From the pyramids of Egypt to the Incan ruins of South America, these unique

grains have been renowned for centuries for their distinct flavors. Discover the secrets of ancient cultures

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Whole grain foods for every meal of the day.

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20/91

carrot & stick Who walks the walk whos nothing but talkCARROT TO

Windsor Castle,for serving a vegan banquet during

an eco-minded interfaith conference. Hosted byBritains Prince Philip, the Many Heavens, OneEarth: Faith Commitments for a Living Planetconference gathered nearly 200 religious leaders fromaround the globe this past November. Initiativesincluded printing sacred books, such as the Bible andthe Koran, on environmentally friendly paper, and

introducing eco-tourism policies for religious pilgrimages. Thebanquet menu featured a roasted pear salad with cobnuts andsteamed celeriac; portobello mushrooms stuffed with artichoke,red onion, and thyme on pearl barley; butternut squash risotto;and roasted root vegetables. The vegan meal not only accom-

modated various faiths dietary requirementsobservantMuslims and Jews shun pork products, and religious Hindusavoid meat and eggsit also supported the conferencespromotion of sustainable practices. A new study by the WorldWatch Institute, a global issues research organization, foundthat 51 percent of all CO2emissions worldwide are directlyattributable to livestock and their by-products.

STICK TO

NASA,for green-lighting research using squirrel monkeys to

test how harsh radioactive environments might affectastronauts traveling through deep space on interplan-etary flights. It is still largely unknown how thisradiation would affect human behavior on long-dura-tion missions, says NASA spokesman Grey Hauta-luoma. Animal advocacy groups counter that thegenetic and physiological difference between primatesand humans make any conclusions suspect. In a federalpetition to halt the research, the nonprofit Physicians

Committee for Responsible Medicine called the experimentscruel, unnecessary, and lack[ing] scientific merit. They alsomay violate the Sundowner Report, NASAs own principles for

the ethical care and use of animals, which requires researchersto consider the scope of societal good that may come from anexperiment utilizing animals. Interplanetary human travel is,at best, a highly speculative aim for the foreseeable future, thepetition stated. To put animals through radiation tests nowin anticipation of such an enterprise is in no way justified.

RACHEL DOWD

THIS JUST IN


Her propulsive leapsacross the stage could symbolize Constance Stamatious

fast-rising career. A member of the acclaimed Alvin Ailey American Dance Theater

since 2007, the 25-year-old has danced principal roles in such signature Ailey works as

Revelations. The companys 2010 U.S. tour launches in February. MICHAEL KAMINER

QHow common is a vegetarian lifestyle in the dance world?AI would say its pretty common. When I was a student at the Ailey School,I knew many vegetarians and vegans. When I started eating vegetarian, Ipersonally saw an instant difference in rehearsals and in my performances. I feltso much lighter and more energetic. Eating meat made me tired and sleepy.I would struggle just to get through the day.

QYou must expend an incredible amount of energy during a performance.How do you fuel up?AI keep almonds and other nuts in the theater case I travel with, to get anextra boost before I go onstage. And I never miss a meal: I always eat breakfast,lunch, and dinner, and I snack in between. I eat lots of tofu, seitan, soy, andplenty of vegetables.

QYou recently returned from Greece, where you have family. How was itsticking to your eating regimen there?

AMuch of my family in Greece is vegetarian as well. They cook vegetariandishes, and make a lot of vegetable juices. In Greece you can always gethummus, pita, and dolmades.

LEAPS &BOUNDS

[Q&A]

PHOTOBYANDREWE

CCLES,

COURTESYALVINAILEYAMERICANDANCETHEATER


21/91

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I love beets, and I look forward to using both red andgolden varieties every winter. One of my favorite waysto prepare them is to boil them with a bit of whitebalsamic vinegar, which doesnt compete with theirnatural flavor. Once the beets are cooked, I like to slice

them paper-thin with a mandoline and stuff them [like a pocket]with cashew cheese. Or I roll them up with a tofu ricotta, which

I batter for vegan tempura. Diced beets also make a nice additionto a composed salad. One tip is that you can keep the skins onuntil the beets are cooked, when the skins are easier to remove.

Also, the beet greens are highly nutritious, so dont throw themaway. I blanch them, then saut them with olive oil, salt, andpeppervery simple, very much like the way I would cookcollard greens or kale.

Tal Ronnensinaugural cookbook, The Conscious Cook,

holds true to his MO: create visually stunning meatless dishes

that are as satisfying as they are healthful. We asked the chef

who dreamed up the recipes for Oprahs three-week vegan

cleanse which veggie he turns to when the weather outside isfrightful. Heres what he said. M.G.K.

COURTESYL

ARRYG

OLDS

TEIN

aska

chef?


22/91

BY Gabrielle Harradine

goods


P H O T O G R A P H Y : M

A R I O

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24/91

Revive your warm-weather glow withCoco-Zen Chocolate Brownies Chocolate Salt Scrub

($14.50/4 oz.; coco-zen.com), a Dead Sea saltbased

body slougher featuring organic cocoa powder and

sweet almond oil.

BY Elizabeth Barker

P H O T O G R A P H Y

M A R E N C A R U S O

S T Y L I N G

C H R I S T I N E

W O L H E I M


eco-beauty

Simply Divine BotanicalsHow Now Brown Cacao Skin

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($29.95/8 oz.; simplydivine

botanicals.com) summons

organic raw cocoa butter,

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oil to remedy winter-rough-

ened hands and body skin.

CHOCOLATE

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A face wash formu-lated to help smooth

away fine lines,Amala

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nating Cleansing Milk

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With its double doseof antioxidant power,

Ikove by Florestas

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The next best thing to bathing inreal chocolate, Philip B Chocolate

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Indulge in cacao beansourced beauty goods

Stash a tin of BadgerCreamy Cocoa Every Day

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Packed with organic, fair trade

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A Valentines Day bonbon isnt the only way to satisfy a

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oxidants that can help slow the aging process, says Ginger

McLean, spa director of The Hotel Hershey in Hershey, Pa.

Antioxidants also abound in cocoa butter, an emollient producedfrom cacao beans thats perfect for soothing winter skin.


25/91

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QI have chronic arthritis and a bad back, and am worried about the sideeffects of pain medications. Are there any natural pain remedies?

AAbsolutely. Surprising as it may sound, the answer to many kinds of painfromsore joints and back pain to headaches and stomachachesmay be in the kitchen,rather than the medicine cabinet.

Foods fight pain in three main ways: First, certain foods can cool inflammation.

As I wrote in my January column, natural plant oils (flax, evening primrose,borage, and others) have an anti-inflammatory effect that may help relieve sorejoints. Even more importantly, some foods trigger pain, and a quick menu changeis often all you need for relief. Among the common pain triggers are dairy prod-ucts, eggs, citrus fruits, meat, and wheat, and they can play major roles in mi-graines, sore joints, and some digestive problems, such as Crohns disease. Eliminat-ing a food from your diet for about two weeks and then reintroducing it may helpyou identify sensitivities.

Second, a diet change can improve circulation. When Dean Ornish, MD, useda vegetarian diet, along with exercise and stress management, to improve circula-tion in heart patients, many of his research participants had been on medicationsfor years without relief. But with simple diet and lifestyle changes, their arteries

OILSPHOTO

GRAPH:MIKELORRIG;STYLING:JULESMOORE

Can a menu change provide relief?Rxfor painbegan to open up again, and their chestpain melted away.

Amazingly enough, poor circulationmay also be a key contributor to backpain. In the same way that a meaty dietand smoking can constrict the arteries tothe heart, they also limit blood flow tothe spine. Without a good blood supply,the leathery discs that act like cushionsbetween the vertebrae become fragile.

If a disc breaks open, it is like a pillowlosing its stuffing. Its soft core squeezesout and can pinch a nerve, causing pain.

A research team in Finland used aspecial scanning technique to measure thearteries to the lower back of 51 peoplewith chronic back pain. They foundconstricted arteries much more often inback-pain sufferers, compared with theaverage person. Later, a Japanese teamshowed that surgically restoring circula-tion to the back improves back pain.

These studies show that back pain is notnecessarily caused by heavy lifting or alumpy mattress. Often, it is caused bypoor circulation.

Third, a menu change can rebalancehormones. This makes all the differencefor menstrual cramps. Several years ago, ayoung woman called my office complain-ing of excruciating menstrual pain. Shecould barely get out of bed. I prescribedpainkillers to ease her immediate symp-toms; I also suggested that she try a diet

change to see if she could head off painthe following month. That meanteliminating animal products and empha-sizing vegetables, fruits, whole grains, andbeans. Indeed, this rather simple dietchange virtually eliminated her pain.

To put this diet to the test in largernumbers, we invited women with painfulmenstrual cramps to try a low-fat vegandiet for two months. The menu changereduced pain severity and duration andalso improved PMS symptoms.

BY Neal Barnard, MD

askthe doc



27/91

Why would a change in diet help?Because it can affect the hormones thatcontribute to pain. Heres how: Everymonth, estrogensfemale sex hormones

thicken the lining of the uterus inanticipation of pregnancy. At the end ofthe monthly cycle, as menstrual flowbegins, the disintegrating uterine liningreleases prostaglandins, a group ofchemicals that cause cramps. Our theoryis that if fewer estrogen particles wereflowing through your bloodstream, thereshould be less uterine thickening, lessprostaglandin release, and less pain.

It turns out that a diet change can helpeliminate excess estrogens. Every minute

of the day, your liver filters your blood,removing estrogens and sending theminto the intestinal tract, so they can leavewith the wastes. In order to work, thissystem depends on fiber. If there is plentyof fiber in the intestinal tract, estrogenbinds to the fiber and promptly exits yourbody. If you dont eat enough fiber, yourliver still removes estrogens from theblood and sends them into the intestine,but with no fiber to adhere to, theseestrogens pass from the intestinal tract

back into the bloodstream. A high-fiber,plant-based diet helps get your hormonesinto balance, helping to prevent men-strual pain. It may be that the samehormone-control method can help withendometriosis and some types of cancerpain, but this has not yet been tested.

There are many other ways that foodscan fight pain. Capsaicin, which giveschiles their spice, is an active ingredientin some joint-pain creams; as the tinglekicks in, the joint pain subsides. Ginger

also appears to ease joint pain. Vegandiets have been shown to ease the nervepain of diabetes; they may also helpprevent painful kidney stones.

So, while painkilling drugs have theirplace, for many common aches andpains, a menu change can be just whatthe doctor ordered.

Neal Barnard, MD, lives in Washington, and

is the author of Foods That Fight Pain(Rodale 2008).

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28/91

PHOTOGRAPHY Mike Lorrig PROP STYLING Jules Moore

peppermintThis therapeutic herb does a lot more than put the cool in candy

Adding lively aroma and freshflavor to after-dinner mints, candy canes, and those

iconic patties, peppermint (Mentha piperita) owes its cool burst to menthol. This volatile oilrelaxes the smooth muscle of the digestive tract to soothe a wide range of stomach woes,

including indigestion and gas, explains Jenn Dazey, ND, of Bastyr University. A November

2008 research review in the British Medical Journalsuggests that peppermint oil may help

ease symptoms of irritable bowel syndrome. Peppermint also aids in thinning mucus when

battling a pesky cold, Dazey says.


BY Matthew G. Kadey, RD

RECIPE BY Mary Margaret Chappell

healingfoods


29/91

To ease stomach ailments,

take 0.2 milliliter of

peppermint oil in enteric-

coated capsules up to threetimes daily, 30 minutes

before meals. For respira-

tory conditions and to aid

breathing, inhale the

steam from 2 cups of

boiling water spiked with

one drop of peppermint

oil, up to three times a day.

Supplement Savvy

EAT IT UPConsider brightening a fruit salad,roasted root vegetables, tomato soups,mashed potatoes, or fiery curries witha handful of chopped peppermint leaves.Whenever possible, choose superior-flavored fresh leaves over dried. Becausethe mint you buy in the supermarket isoften spearmint, which has less menthol,try growing your own organic pepper-mint. The herb will easily flourish ina pot on your deck or a sunny window-

sill; just keep the soil moist.To brew a tea for help in settling the

stomach and aiding digestion, Dazeyrecommends pouring 1 cup of steamingwater over eight to 10 fresh peppermintleaves or 1 to 2 teaspoons dried leaves,and steeping covered so that the volatileoils dont escape. You can enjoy this teasafely four to five times dailyunless youhave acid reflux or gallbladder issues,then its best not to imbibe. Whenchoosing packaged peppermint teas,

look for sealed individual tea bags toensure the healing oils are not lost,advises Dazey: If the box smells likepeppermint, dont buy it.

Minty Winter TabboulehS E R V E S | V E G A N

Chopped fresh herbs are the dominantingredient in this grain salad. For

beautiful bouquets of fresh peppermintat bargain prices, shop for the herb at

Asian grocery stores.

cup bulgur

2 cups tightly packed fresh

peppermint leaves

2 cups tightly packed fresh

parsley leaves

1 small red onion, peeled and quartered

1 clove garlic, minced (1 tsp.)

2 cucumbers, peeled, seeded,

and diced (2 cups) cup chopped toasted hazelnuts

6 oil-packed sun-dried tomatoes,

rinsed, patted dry, and minced,

plus 3 Tbs. oil from jar

cup lemon juice

1.Cook bulgur according to packagedirections. Cool; transfer to bowl.2.Pulse peppermint, parsley, onion,and garlic in food processor until finelychopped.

3.Stir peppermint mixture, cucumbers,hazelnuts, sun-dried tomatoes and oil,and lemon juice into bulgur. Seasonwith salt and pepper, if desired. Chill30 minutes, or overnight.PER CUP SERVING: CAL; G PROT; G TOTAL FAT

G SAT FAT; G CARB; MG CHOL; MG SOD; G FIBER;

G SUGARS

Canada-based writer Matthew G. Kadey,

RD, ate way too many peppermint patties

while growing up.

For beautiful bouquets of fresh peppermint at bargainprices, shop for the herb at Asian grocery stores.

Made from the volatile oils ofpeppermint leaves, aromatic purepeppermint extract can be used to gussyup chocolate mousse and cakes, smooth-ies, homemade sorbet, hot cocoa, andfrosting for cupcakes and cookies.

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

, Ester C and The Better Vitamin C are registeredtrademarks of The Ester C Company. U.S. Patent Nos. 6,197,8

and 6,878,744.1Moyad, M. et al. Adv Ther. 2008. Oct; 25(10): 995-1009. Dr. Moyis a consultant to The Ester C Company.

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30/91

Tired ofeatingleftoversall weeklong?Switch upyourdinner

routinewith thesesimple,serves-tworecipes

PHOTOGRAPHY Pornchai Mittongta re FOOD STYLING Robyn Valarik PROP STYLING Dani Fisher

Its easy to fallinto a take-out habit when its just the two of you, especially

after a long, cold winter day. These satisfying one-dish meals put dinner on

the table in under 30 minutesabout as long as it takes for a pizza to be

delivered. From hearty basil meatballs and pasta to a mild creamy curry to

a Swiss-style potato cake made with marinated artichokes, theres plenty of

textural and flavor variety to perk up your weeknight routinewithout any

leftovers to have to pack up.

dinner for two

BY Nicole Rees

RIGATONI PUTTANESCA

WITH VEGGIE MEATBALLS


minutes


31/91

Rigatoni Puttanescawith Veggie MeatballsS E R V E S | M I N U T E S O R F E W E R

Vegetarian sausage substitutes makegreat meatballs that come together

in a snapwithout the need for addingeggs as a binder. If you prefer milderolive flavor, use California olives.For a more pronounced, salty flavor,use kalamatas.

4 oz. dried rigatoni pasta

7 oz. (half of 14-oz. pkg.) soy sausage

substitute, such as Gimme Lean

(1 cup packed)

cup breadcrumbs

2 Tbs. grated Parmesan cheese,

plus more for garnish, optional 1 Tbs. chopped fresh parsley

2 Tbs. chopped fresh basil, divided

2 cloves garlic, minced (2 tsp.), divided

tsp. ground black pepper

1 cup tomato sauce, no salt added

2 Tbs. chopped black olives, optional

1.Cook pasta according to packagedirections. Meanwhile, combine soysausage, breadcrumbs, Parmesan cheese,parsley, 1 Tbs. basil, 1 tsp. garlic, and

pepper with fingers.2.Coat large skillet with olive oilcooking spray, and heat over medium-high heat. Roll soy sausage mixture into12 balls, about 2 Tbs. each. Cookmeatballs 5 to 6 minutes, or until evenlybrowned. Add tomato sauce, olives,remaining 1 Tbs. basil, and remaining1 tsp. garlic. Cover, and reduce heat tomedium-low. Simmer 3 to 5 minutes tolet flavors meld.3.Drain pasta, and stir into tomato sauce

mixture. Divide between two plates.Sprinkle with Parmesan cheese, if using.PER CUP SERVING: CAL; G PROT; G TOTAL FAT

G SAT FAT; G CARB; MG CHOL; MG SOD;

G FIBER; G SUGARS

German-Style Warm Potato SaladS E R V E S | V E G A N | M I N U T E S O R F E W E R

This green beanlaced potato salad ishearty enough to serve as an entre,but you could also pair it with grilled

vegetarian sausages for a bigger meal.

If you dont have white balsamic vinegarin your pantry, use any mild variety,such as white wine or rice vinegar.

8 oz. baby red potatoes,

cut into 1- x -inch pieces

4 oz. green beans, cut into

2-inch pieces

3 Tbs. olive oil

3 green onions, white and pale-green

parts chopped ( cup)

2 Tbs. white balsamic vinegar

2 Tbs. chopped fresh parsley

1 Tbs. chopped fresh tarragon or dill

4 cups loosely packed baby spinach leaves

1.Cook potatoes in pot of boiling saltedwater 8 minutes, or until tender. Addgreen beans during last minute of cooking.

2.Meanwhile, heat oil in skillet overmedium heat. Add green onions.Cook 3 to 4 minutes, or until tenderbut not browned. Remove from heat,and stir in vinegar.3.Drain potatoes and green beans.Toss with olive oil mixture, parsley, andtarragon. Season with salt and pepper,if desired. Serve warm on bed of spinach.PER CUP SERVING: CAL; G PROT; G TOTAL FAT


G FIBER; G SUGARS

German-Style Warm Potato Salad


32/91

Vegetables KormaS E R V E S | G L U T E N F R E E | M I N U T E S O R F E W E R

The only nontraditional thing aboutthis Indian dish is the frozen vegetables.To make it vegan, substitute lightcoconut milk for the evaporated milkor heavy cream.

cup basmati rice

2 medium tomatoes, cut into chunks

small white onion, cut into chunks

1 Tbs. minced fresh ginger

1 Tbs. vegetable oil

tsp. garam masala or curry powder

tsp. plus tsp. ground cardamom

2 Tbs. golden raisins

2 cups frozen mixed vegetables,

such as green beans, cauliflower, carrots,

lima beans, and zucchini (12 oz.)

1 7-oz. can chickpeas, rinsed and drained( cup), optional

3 Tbs. fat-free evaporated milk or

heavy cream

1 Tbs. toasted slivered almonds, optional

1.Cook rice according to packagedirections.2.Pure tomatoes, onion, and ginger topaste in food processor or blender.3.Heat oil in saucepan over mediumheat. Add garam masala and cardamom,

and cook 30 seconds, or until fragrant,stirring constantly. Add tomato pureand raisins. Simmer 2 minutes, or untilsauce thickens slightly.4.Stir in frozen vegetables; chickpeas,if using; and evaporated milk. Seasonwith salt and pepper, if desired. Cover,

reduce heat to medium-low, and simmer6 to 7 minutes, or until vegetables aretender. Serve over rice. Sprinkle withalmonds, if using.PER /CUP SAUCE OVER /CUP RICE: CAL; G PROT;

G TOTAL FAT


34/91

Heres a simple prescriptionfor heart health: a bowl of steaming

hot soup. Vegetable-based soups are chock-full of natural medicine,

from system-strengthening vitamins and antioxidants to cholesterol-

reducing soluble fiber. Theyre also low in saturated fat, sodium, and

calories. When it comes to the hearty bowlfuls on the following pages,

every spoonful helps the medicine go down.

BY Elliott Prag

MINESTRONE WITH

SUNDRIED TOMATOES

AND WHITE BEANS

we (y) soup!Warm up winter meals with four satisfyingsoups made from heart-healthful ingredients


veglite


35/91

Minestrone with Sun-Dried

Tomatoes and White BeansS E R V E S | V E G A N | G L U T E N F R E E

M I N U T E S O R F E W E R

Its hard to believe this hearty soup isnearly allvegetables. Our minestrone(minus the pasta) is rich in dietaryfiber and complex carbohydrates thathelp balance blood sugar levels andreduce cholesterol.

1 Tbs. olive oil

tsp. dried oregano

tsp. dried basil

1 medium onion, diced (1 cups)

1 large or 2 medium carrots,

sliced into rounds (1 cup) 3 stalks celery, sliced (1 cup)

6 cloves garlic, minced (2 Tbs.)

cup sliced sun-dried tomatoes

1 15-oz. can white beans, rinsed

and drained

1 cup fresh or frozen peas or green

beans, cut into 1-inch lengths

2 Tbs. white wine vinegar

1.Heat oil in 3-qt. saucepan overmedium heat. Add oregano and

basil, and stir 30 seconds. Addonion, carrots, celery, and garlic.Cover, and cook 5 minutes, or untilonion is translucent.2.Add sun-dried tomatoes, andcook 5 minutes more. Add whitebeans and 4 cups water, and seasonwith salt and pepper, if desired.Bring soup to a boil, reduce heatto medium-low, and simmer10 minutes. Add peas, and simmer3 to 5 minutes more. Stir in vinegar,

and season with salt and pepper,if desired.PER CUP SERVING: CAL; G PROT; G TOTAL

FAT


36/91

Red PepperCarrot SoupS E R V E S | V E G A N | G L U T E N F R E E

This soup boasts a smooth textureand a deep, rich flavor that comesfrom slow-roasting bell peppers.Its also high in beta-caroteneand lycopene, two antioxidantsthat may help prevent cardiovascu-lar disease.

2 large red bell peppers (1 lb.),

plus slices for garnish, optional

2 Tbs. olive oil

tsp. curry powder

1 bay leaf 1 large onion, sliced (2 cups)

2 large carrots, sliced

( lb.)

4 cloves garlic, peeled and sliced

1 tsp. salt

2 Tbs. lemon juice

1.Preheat oven to 350F. Placebell peppers on baking sheet,and roast 1 hour, or until skin iswrinkled and blackened all over,

turning peppers occasionally withtongs. Transfer to bowl, and coverwith plastic wrap 10 minutes tosteam. When peppers are coolenough to handle, rub off black-ened peel, and remove seeds.2.Heat oil in 2-qt. saucepanover medium heat. Add currypowder and bay leaf, and stir10 seconds. Add onion, carrots,garlic, and salt. Cover, and cook10 minutes, or until onion is

translucent.3.Add 4 cups water, and bring toa boil. Reduce heat to medium-low,and simmer, covered, 25 minutes.4.Transfer carrot mixture toblender, add bell peppers, andpure until smooth. Stir in lemonjuice. Garnish servings with bellpepper slices, if using.PER CUP SERVING: CAL; G PROT; G TOTAL

FAT


37/91

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Garlic and Kale SoupS E R V E S | V E G A N

This brothy soup provides heart-

healthful nutrition on many

levels: kale and garlic are good for

the cardiovascular system; wheat

berries are high in fiber; andshiitake mushrooms contain

eritadenine, an amino acid that

speeds up processing of cholesterol

in the liver. Once the wheat berries

have been presoaked, the soup can

be ready in under an hour.

cup wheat berries

2 Tbs. olive oil

3.5 oz. shiitake mushrooms, stemmed

and thinly sliced (1 cup)

10 cloves garlic, peeled and thinly sliced

cup brown rice vinegar

4 cups low-sodium vegetable broth 1 bunch kale (10 oz.), stemmed and

coarsely chopped

1.Soak wheat berries in large bowl

of cold water overnight.

2.Heat oil in 2-qt. saucepan overmedium heat. Add mushrooms, and

season with salt, if desired. Saut

mushrooms 10 minutes, or until

beginning to brown. Add garlic,

and saut 2 minutes more. Stir in

vinegar; simmer until vinegar is

almost evaporated, stirring to scrape

up browned bits from pan.

3.Drain wheat berries, and add to

mushroom mixture with vegetablebroth and 1 cup water. Bring to

a boil, then reduce heat to medium-

low, and simmer 20 minutes.

Add kale, and cook 10 to 20 minutes

more, or until kale is tender. Season

with salt and pepper, if desired.

PER CUP SERVING: CAL; G PROT; G TOTAL FAT



LEWIS LABS

There is no flashing red light to warnyou of a calcium deficiency. In fact, itis usually not detectable untilirreversible damage has already beendone. Calcium deficiency is hard todetect because the calcium level in theblood may appear to be normal even inextreme cases. Why? Because thebodyhas a calcium bank in the form ofteeth and bones. The need for calciumto control muscular contractions(including the heart), blood-clotting,transmission of nerve impulses andother requirements, take priority. Inshort, a series of biochemical reactionsis triggered and a check is written onyour calcium bank.

It may be decades before you know forsure when loose teeth, receding gumsor a fractured hip demonstrate how

brittle and chalky your bones havebecome. There is no known cure forosteoporosis but it seems to beafflicting people at increasinglyyounger ages. The progression towardsthis disaster takes years, but you maybe sure it is going on unnoticed rightnow in a substantial percentage of ourpopulation. Here are the facts thatexplain why the problem of calciumdeficiency is so widespread.

Calcium is not easily absorbed. Perhaps

no more than 10-20% of that which isfound in the foods consumed is actuallymetabolized. There are a lot of reasonswhy this is so. A meal high in fats canform insoluble calcium soaps causingthe calcium to pass through the systemunabsorbed. The calcium in certainvegetables may be inhibited fromrelease by oxalates found naturally insuch foods as rhubarb, kale, spinach andbroccoli or phytates in grains andcereals and, of course, a supply ofVitamins A and D must be present for

the absorption and use of calcium.

In addition, calcium requires an acidenvironment for absorption a specialproblem for older people who tend tohave a lower production of digestiveacids. There is more. Amino acids _

leucine, arginine and serine _ areneeded for the formation of calcium-amino acid complexes. Magnesiumand phosphorous must be present in anappropriate ratio. Without all these,and other factors, you may lose a lot ofthe benefit no matter how muchcalcium you may be ingesting.

You will find quite an array of calciumsupplements on the shelf in your healthfood store. Some will be simplecalcium carbonates _ others will becalcium carbonate in so-called naturalforms, such as oyster shells oreggshells. You will find bone-meal, di-

calcium phosphate, dolomite, calciumlactate, calcium glutonate and manyothers. True, they all contain calciumbut they vary in the amount of actualcalcium content from 40% for calciumcarbonate to around 9% for calciumglutonate. Carbonate has the highestpercentage of calcium but it is anantacid. The catch is that calcium canonly be absorbed by the body in anacid environment so this may make thecalcium carbonate a somewhat self-defeating exercise, especially for older

people who often suffer from digestiveacid deficiency. Calcium carbonatefrom oyster shells is no different fromcalcium carbonate in any other form.It is, after all, a mineral. However,oyster shells carry the additional risk ofbeing contaminated with heavy metalsthat naturally occur in the oyster bedenvironment.

Calcium phosphate may be the bestsource of calcium for us since it has ahydrogen bond and the principle

calcium in the body is calcium

hydrogen phosphate. Probably the bestcombination of calcium sources isfound in one of Lewis Laboratoriesproducts called RDATM. In thisproduct, calcium phosphate is includedwith calcium carbonate.

Another advantage of Lewis Labs

RDATM is the beneficial result of its

being a complete broad spectrumnutritional supplement. It is not just acalcium supplement. While each dailyportion contains 100% of the dailycalcium requirement, RDATM alsocontains all the other factors associatedwith the efficient utilization of calcium.It naturally stimulates the digestiveacids to overcome the antacid ofcalcium carbonate.

Lewis Labs RDATM contains all 34

nutrients (vitamins, minerals andprotein) with an ideal balance of theeight essential amino acids recognizedas essential for human nutrition. Ithas been formulated to assuresynergistic interaction between all thenutrients for most effective results. It isa completenutritional supplement.

RDATMis supplied in one pound cans

and may be acquired at leading healthfood stores throughout the UnitedStates. Other products from Lewis

Labs' include: 100% Pure PremiumBrewer's Yeast*, Fiber Yeast,Fabulous Fiber*, Super FabulousFiber, The Lecithin from LewisLabs*, Over 40*, Staminex, Staminexwith Stevia Extract*, Staminex withGinseng and Weigh Down*.

*Available taste samples @

www.lewislabs.net

P.O. Box 373

Southport, CT 068902009 Lewis Laboratorios Int'l. Limited.

All rights reserved.

withCalcium,Lutein ExtractandimportantIsoflavones

www.lewislabs.netCon

tains:

Soyan

dWhea

t


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Smoky Split Pea SoupS E R V E S | V E G A N | G L U T E N F R E E

Split pea soup recipes are oftenflavored with ham hocks, but this

veg version gets its smoky taste fromsmoked paprika and chipotle chiles.Sweet potatoes and split peas aregood sources of potassium, whichlowers blood pressure.

1 cup green split peas

2 Tbs. olive oil

1 tsp. smoked paprika

1 tsp. chopped chipotle chile,

canned in adobo sauce

1 large sweet potato, peeled

and diced (3 cups) 2 medium onions,

diced (3 cups)

3 ribs celery, diced (1 cup)

4 cloves garlic, minced (4 tsp.)

1 14-oz. can diced tomatoes

1.Soak split peas in large bowl ofcold water overnight.2.Heat oil in 3-qt. saucepan overmedium heat. Add paprika andchipotle, and stir. Add sweet

potato, onions, and celery, andseason with salt and pepper, ifdesired. Cover, and cook10 minutes, or until onions are softand translucent. Add garlic, andsaut 2 minutes.3.Drain split peas, and add to potwith 6 cups water. Bring soup toa boil, reduce heat to medium-low,and simmer 1 hour. Add tomatoes,and cook 30 minutes more, or untilsplit peas are tender.

PER CUP SERVING: CAL; G PROT; G TOTAL FAT


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THERE IS NO ONE CAUSE OF WEIGHT GAIN

There are many reasons for weight gaincultural, emotional, physical, biological or even

economical. Maybe you were raised in an environment where fat-laden fried foods were

served every night, or maybe you work in a stress-filled job that leaves eating as your only

outlet for pent-up emotions. Perhaps youre a member of the TV generation that shuns

outdoor exercise, or maybe youre one of the millions living life on-the-go who turn to quick,

cheap calories provided by fast-food restaurants. For the majority of you with weight to lose, itslikely that several of these factors are adding unwanted pounds to your body.

THERE IS NO ONE SOLUTION TO WEIGHT LOSS

Fixing your weight gain situation must be just as multi-faceted as the cause, starting first with

attitude. To overcome this challenge, youve got to understand two vital thoughts. The first key is

understanding and accepting that carrying extra pounds is about far more than appearance. It

compromises your health and affects every aspect of how you live your life.

The second is fighting this war on multiple battlefields. Youve got to change your attitude, your

thinking process, your food intake, your exercise, and possibly even wage a war against your

bodys own chemistry to get the scale moving again in the right direction. You dont need a small

tweak, you need a revolutiona 180 degree change with a 360 degree plan!

We formulated Diet 360 to help you wage war on excess weight and finally win the battle of the

bulge. Diet 360 provides a comprehensive and holistic approach in helping you reach your weight

loss and total health goals.

Today, weight loss comes full circlewith Diet 360!

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

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43/91

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Signicant

Weight Loss

Results

EMPOWERING EXTRAORDINARY

HEALTH

HOW DIET 360 WORKS TOPROMOTE WEIGHT LOSS

The ingredients that comprise Diet 360 have been

individually reviewed and clinically studied for the role

they play in supporting weight loss.

Ashwangandha extract, works to bolster the bodys

stress response, which helps reduce the stress hormone

cortisol.As people become stressed, their responses

can be varied. Things like skipping meals, binge eating,

carb craving, stress-related fatigue, mood swings andoccasional sleeplessness are common. By inhibiting

stress responses, Ashwangandha extract supports

healthy weight management.

The combination of blueberry leaf and bayberry

bark extractsare clinically studied ingredients

included in Diet 360. Where Ashwangandha extract

works to reduce cortisol and stress, the blueberry

leaf and bayberry bark work to reduce the negative

impact of food, particularly with regard to blood

sugar levels.

If you eat a high amount of carbs and sugar, there

will be a lot of glucose in the bloodstream. The longer

glucose is in the bloodstream, the more likely that the

body will try to get rid of it another way. The longerinsulin touches glucose, the more likely it will convert

that glucose into fatty acids. The fat created in the

process may manifest itself as new fat cells or increase

the size of existing fat cells. Maintaining blood sugar

levels (already in the normal range) with Diet 360 may

ultimately lead to slower fat cell production.

In clinical studies, blueberry leaf and bayberry bark

were shown to help maintain already normal blood

sugar levels for healthy glycemic response.These

ingredients did so by expediting glucose from the

bloodstream into fat and muscle cells.By advancing

the movement of glucose quickly into the cells, glucose

cant be converted efficiently into fat by the insulin.

As you can see, instead of focusing on one aspect of weight loss, Diet 360 is a holisticand multi-dimensional approach attacking weight loss from SEVEN angles.

Diet 360 gives you the benefit of MULTIPLE clinically studiedingredients designed to address MULTIPLEbarriers to weight loss.

Everything is accounted for in this revolutionary new formula. Thats why Diet 360 is a truly holistic approach to healthy, faster weight

loss, accomplished through these seven paths:

A HOLISTIC APPROACH THAT SUPPORTSWEIGHT LOSS FROM EVERY ANGLE

THOSE PESKY FAT CELLSWhile fat has many important functions in the body

its best to think of fat as an energy source. If you go

on a diet and reduce the amount of calories you

consume, your body will call on the excess fat stores

in your body to provide energy. If you add exercise to

the equation, more energy is required and more fat

will be used.

Using excess fat as energy and burning more

calories is a great way to enhance weight loss. It is

for that reason that Diet 360 contains ingredients that

are designed to increase metabolism to burn more

calories and promote the formation of lean muscle

mass versus fat mass.

One of those ingredients, fucoxanthin, has vaulted

into the weight loss spotlight over the last few years,

and for good reason. Fucoxanthin actually goes to

work within the fat cells, where it has the ability to

increase the energy expenditure of the cell.This

increased metabolism aids the body in burning

calories, which is one of the goals of any weight loss

program.

Unlike many other ingredients that boost

metabolism, fucoxanthin does so without stimulating

the central nervous system, a common side effect of

many weight loss supplements.

Finally, Diet 360 contains a clinically studied

decaffeinated green coffee extract called SlimPure

In addition to the weight loss results discussed, SlimPure

was shown to significantly increase the ratio of muscle

mass to fat mass.

DIET 360A TRUE DIET REVOLUTIONAt the end of the day, Diet 360 was born out of

a comprehensive approach to weight loss. With

multiple paths to weight loss and clinically studied

ingredients, Diet 360 is the logical choice to help

you start your own weight loss revolution.

Available at These Fine Retailers and Your Local Independent Health Retailer or visit www.GardenofLife.com/360

1. Slimming Down

2. Increases Lean Body Mass

3. Increases Metabolism

to Burn Calories

4. Maintains Already Healthy

Blood Sugar Levels7. Reduces the Stress Hormone Cortis

to Help Fight Associated Cravings

5. Boosts Energy and Reduces

Stress-related Fatigue

6. Promotes Restful Sleep

90

Energy &

Boost

Energy &Reduce Fatigue

180

Reduces Stress

& Cortisol

Reduces Stress

& Cortisol

180270

360

Metabolism

Boost

Metabolism

& Insulin

Support

Blood Sugar

& Insulin

Support

270

360

Use with diet and exercise

.

0

2

4

6

8

10

12

PlaceboSlimPure VS.

5.4

10.9

5.4



44/91

BY Nancy Baggett

no-knead breadsSay good-bye to stickyhands with thesefoolproof home-bakedbuns and loaves

EASY BUTTERMILK

POT BREAD

P H O T O S B Y A L E X A N D R A G R A B L E W S K I F R O M

K N E A D L E

S S L Y S I M P L E

F A B U L O U S

F U S S

F R E E

N O

K N E A D B R E A D S R E P R I N T E D B Y P E R M I S S I O N O F J O H N W I L E Y & S O N S


technique


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A001YH


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Imagine the pleasureof serving wholesome, homemade breads as often as you

like without the fuss, mess, and time required to knead a traditional yeast-leavened

loaf. Unlike most bread recipes, these tasty creations call for stirring the yeast

in with all the dry ingredients. After that, the dough just sits on a counter and

gradually kneads itself. As an added bonus, this unhurried rise boosts bread flavor

and aroma. Less work. More flavor. Now thats a pleasure.

1. Mix the Right StuffStir wet ingredients into dry ingredients in large bowl. Always use

rapid-rising yeast, aka fast-rise, instant, or bread machine yeast. (Regular active dry yeast

doesnt dissolve well in ice water.) Opt for unbleached all-purpose flour, bread flour,

or very fresh whole-wheat flour.

2. First RiseLet dough rise at room temperature (70F) for 8 to 24 hours, depending

on the recipe. The dough can be refrigerated for 3 to 8 more hours beforehand for richer

flavor or convenience, but must have this slow first rise for kneading and flavor development.

3. Second RiseAdd more flour to correct dough texture. (Even with careful measuring,the amount of water needed can vary due to differences in batches of flour.) Then let the

dough rise 45 minutes to 2 hours.

4. BakeNo-knead breads tend to brown more readily than traditional ones, so test with

a skewer or bread thermometer. Err on the side of overbaking (it wont dry out breads) to

ensure the interiors are done.

Easy Buttermilk Pot Bread

M A K E S L O A F W E D G E S

Baking this bread in a preheated Dutchoven gives it a light texture and a chewybottom crust.

Recipe adapted fromKneadlesslySimple: Fabulous Fuss-Free, No-Knead

Breads, reprinted by permission of JohnWiley & Sons.

4 cups unbleached white bread flour or

unbleached all-purpose white flour,

plus more as necessary, divided

2 Tbs. sugar 1 tsp. salt

tsp. rapid-rising, instant,

or bread machine yeast

cup powdered buttermilk

2 Tbs. melted unsalted butter

tsp. coarse crystal salt for sprinkling,

optional

refrigerate up to 24 hours, then set out

at room temperature.4.Place oven rack in lower third ofoven, and preheat oven to 450F. Brush4-qt. Dutch oven with oil, set on ovenrack, and heat until sizzling hot.Transfer dough to Dutch oven. (Dontworry if dough is lopsided and ragged-looking; it will even out during baking.)Brush top of dough with water, thensprinkle with coarse salt, if using. Slashlarge X in top of dough with knife orkitchen shears; cover pot, and shake to

center dough.5.Lower oven temperature to 425F.Bake bread 50 to 55 minutes. If loaf isbrowned, leave lid on; if not, remove lid.Bake 10 to 15 minutes more, or untilskewer inserted in thickest part of loafcomes out with just a few particles. Bake5 to 10 minutes more. Cool 15 minutesin pan; unmold, and cool on wire rack.PER WEDGE: CAL; G PROT; G TOTAL FAT


G FIBER; G SUGARS

1.Mix 2 cups water with 1 cup ice cubes

in bowl. Combine 4 cups flour, sugar,salt, and yeast in separate bowl. Vigor-ously stir 13/4cups plus 2 Tbs. ice waterinto flour mixture. (Dough should beslightly stiff; stir in just enough addi-tional flour to stiffen slightly, if neces-sary.) Brush dough top with vegetableoil. Cover bowl with plastic wrap, andlet rise at room temperature 12 to 18hours (first rise).2.Vigorously stir powdered buttermilkand melted butter into dough, scraping

down bowl sides. Stir in remaining /2cupflour, plus more as necessary to yield stiffbut still stirrable dough. Lift and folddough toward center with spatula. Brushdough with vegetable oil, and cover withplastic wrap oiled on side facing dough.3.Let dough rise 1/4to 2/2hours atroom temperature (second rise). Secondrise alternatives: let dough stand inturned-off microwave with 1 cup boilingwater 45 minutes to 1/2hours foraccelerated rise; for extended rise,

EASY

STEPS


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Easy Cinnamon Sticky Buns

Easy Cinnamon Sticky BunsM A K E S S T I C K Y B U N S | V E G A N

These sweet, gooey breakfast treats arebest straight from the oven, so calculaterising times to allow them to bake justbefore serving.

Recipe adapted fromKneadlessly Simple:Fabulous Fuss-Free, No-Knead Breads,reprinted by permission of JohnWiley & Sons.

cup (4 oz.) nonhydrogenated vegan

margarine, cut into pieces, plus

cup melted margarine, divided

cup raisins, rinsed in hot water and

drained, or chopped walnuts, optional

18 Tbs. dark corn syrup

1.Mix 1/2cups water with 1 cup ice cubesin bowl. Combine 3 /4cups flour, sugar,salt, and yeast in separate bowl. Measure1/2cups ice water, and combine with oil inthird bowl. Vigorously stir water mixtureinto flour mixture. (Dough should beslightly stiff; stir in just enough additionalflour to stiffen dough slightly, if necessary.)Brush dough top with oil. Cover bowlwith plastic wrap, and let dough rise 15 to

20 hours at room temperature (first rise).2.Pulse brown sugar, remaining 2/3cupflour, and cinnamon in food processoruntil combined. Add margarine, andpulse until mixture forms coarse crumbs.Stir raisins or walnuts, if using, and/4cup crumb mixture into dough.3.Brush 12 jumbo muffin cups withmelted margarine. Place 1 tsp. meltedmargarine, 1/2Tbs. corn syrup, and then1 Tbs. crumb mixture in bottom of eachmuffin cup. Divide dough into 12 pieces,

and press into prepared muffin cups. Pressremaining crumb mixture on top of dough,and drizzle with any remaining margarine.Tent muffin tins with foil coated withcooking spray. Let rise 1/4to 2/2hours atroom temperature (second rise). Secondrise alternatives: let dough stand inturned-off microwave with 1 cup boilingwater 45 minutes to 1/2hours for acceler-ated rise; for extended rise, refrigerate up to48 hours, then set out at room tempera-ture. When dough nears foil, remove, and

let rise until it doubles in size.4.Set oven rack in lower third of oven;preheat oven to 350F. Set muffin pans onbaking sheet, and bake 20 to 25 minutes,or until skewer inserted in thickest part ofbuns comes out with just a few particles.Run knife around buns to loosen. Invertbuns onto serving plate. Scrape out sauceclinging to cups, and spread on buns.PER BUN: CAL; G PROT; G TOTAL FAT


G FIBER; G SUGARS

3 plus cups unbleached white bread

flour, plus more as needed, divided

1 Tbs. plus 2 tsp. sugar

1 tsp. salt

tsp. rapid-rising, instant, or

bread machine yeast

3 Tbs. vegetable oil, plus more for

brushing dough and greasing pans

cup plus 2 Tbs. light brown sugar

1 Tbs. ground cinnamon

technique



49/91

NEW from BRAGG surprisingly refreshingly healthy drink. Made from Original World Famous Bragg Organic Apple Cider Vinega

Drink Recipe. Brings you organic natural goodness and taste of Braggs Apple Cider Vinegar in convenient ready to drink bottle. Only

ingredients: Bragg Organic Apple Cider Vinegar, Organic Honey and Pure Distilled Water. Refreshingly Healthy! Apple Cider Vinega

has been highly regarded throughout history. In 400 B.C. Hippocrates, the Father of Medicine, used it for its amazing natural detox

cleansing, healing, energizing qualities. Hippocrates prescribed Apple Cider Vinegar mixed with honey for its great health properties

NEW From BRAGG

ORGANIC APPLE CIDER VINEGAR - ALL NATURAL DRINK

The BRAGG

Family of

Health Products

Healthy

Natural

Pick-Me-Up

Drink

Anytime!

16 oz.Two 8 oz. Servings

PATRICIA BRAGG,N.D., Ph.D.Nutritionist to Hollywood Stars

Clint Eastwood, Hanks, Selleck, Katy Perry

Cloris Leachman, The Beach Boys & Kept

vegetarian times (february 2010)

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