tag:www.naturalawakeningsnj.com,2005:/categories/conscious-eating?page=11Conscious Eating Conscious Eating | Natural Awakenings North Central New Jersey Page 11Healthy Living Healthy Planet2019-08-15T22:10:19-07:00urn:uuid:52eb8968-81e4-4c36-b5bf-d02169ac339b2019-08-15T22:10:19-07:002019-08-15T22:10:19-07:00Alcohol Fallout: Beer and Wine Contaminated with Monsanto Poison2018-11-30 13:18:06 -0800Anonymous<p><span class="dropcap">I</span>n 2016, beer testing in Germany revealed residues of glyphosate, a suspected carcinogen, in every sample of beer. The environmental organization EcoWatch has found glyphosate in all of the most popular brands of wines in America and the world. One common factor in the tests is the presence of Monsanto Roundup, which is commonly sprayed in vineyards. Glyphosate herbicides do not dry, wash or cook off. They have also been proven to be neurotoxins, endocrine disruptors and a cause of liver disease even at very low levels.</p>
<p class="fineprint"><br>
<em>This article appears in the December 2018 issue of </em>Natural Awakenings.</p>
<hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:11154500-2703-46a4-ade2-f96c4085c54f2019-08-15T21:54:25-07:002021-03-11T12:08:06-08:00Simple Sheet Pan Suppers: Family-Pleasing Holiday Meals2018-11-30 08:59:00 -0800Judith Fertig<p>The festive season might signal indulgence, but it also calls for simple, healthy recipes with easy cleanup. We might have friends that drop by, family staying for the weekend or last-minute guests. The simpler we can make meals, the better.</p>
<p>Many chefs and home cooks have found the ideal method: the sheet pan supper. Simply arrange the protein and vegetables on a baking sheet and place it in the oven, where the ingredients burnish to perfection as the flavors concentrate. Experts recommend a heavy duty, 13-by-18-inch sheet pan, also known as a half sheet or a rimmed baking pan. They’re available at local cookware shops and box stores that carry kitchenware.</p>
<p>“Sheet pans combine easy prep, process and cleanup, and deliver interesting, sophisticated flavor,” says Molly Gilbert, a Seattle chef and the author of <em>Sheet Pan Suppers: 120 Recipes for Simple, Surprising, Hands-Off Meals Straight from the Oven</em>.</p>
<p>Yet, even this streamlined cooking method has a few best practices. Carla Snyder, a cookbook author in Hudson, Ohio, lines her sheet pans with unbleached parchment paper for easy cleanup. The author of <em>One Pan: Whole Family – More than 70 Complete Weeknight Meals</em> also sprays the liner with olive oil, so food won’t stick.</p>
<p>Naomi Pomeroy, a chef in Portland, Oregon, recommends preheating the pan in the oven, and then carefully adding the food. “If you put a room-temperature tray in the oven with, say, Brussels sprouts, it can get steamy, and then they can get soggy,” she says.</p>
<p>
<em>Natural Awakenings</em> recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible.</p>
<p>Gilbert favors groupings of foods that will cook in about the same time, such as fish fillets and tender vegetables for a shorter time, or bone-in chicken and root vegetables that take longer.</p>
<h3>Dinner and Beyond</h3>
<p>Sheet pan entrées can serve up meals beyond just dinner, making them a big help during the holidays. Sarah Britton, the Toronto author of <em>My New Roots: Inspired Plant-Based Recipes for Every Season</em>, arranges blocks of feta cheese on a sheet pan, surrounds them with fresh bell pepper slices, quartered cherry tomatoes, black olives and preferred herbs. She drizzles it all with olive oil and then bakes at 400 degrees for 20 minutes, just until the cheese is soft. It can be served as an appetizer with whole grain crackers or as an entrée with crusty bread and a salad. The rest can be used as a sandwich filling the next day.</p>
<p>Sheet pan meals can be a gift that keeps on giving.</p>
<p><br>
<em><a href="http://JudithFertig.com">Judith Fertig</a> writes award-winning cookbooks plus foodie fiction from Overland Park, KS.</em></p>
<h3> </h3>
<h3><strong>Surprising Sheet Pan Recipes</strong></h3>
<h3>Roasted Vegetable, Feta and Smoked Almond Salad</h3>
<p><img alt="" src="//cdn2.locable.com/uploads/resource/file/574936/Roasted-Vegetable-Feta-Almond-Salad.png"></p>
<p>This salad, packed with tasty browned vegetables, nuts and cheese, really satisfies.</p>
<p>Yields: 4 servings</p>
<p><em>1 medium red onion<br>
2 carrots<br>
2 zucchini<br>
2 red peppers<br>
2 cloves garlic<br>
1 lemon<br>
2 Tbsp plus ¼ cup extra-virgin olive oil<br>
½ tsp sea salt plus more for sprinkling<br>
Freshly ground black pepper<br>
½ cup chopped smoked almonds<br>
1 small shallot, peeled and minced<br>
1 tsp minced fresh thyme or chives<br>
2 Tbsp balsamic vinegar<br>
½ cup crumbled feta cheese<br>
6 large handfuls of a mix of bibb lettuce, radicchio, romaine or arugula </em></p>
<p>Preheat the oven to 425° F.</p>
<p>Line a sheet pan with unbleached parchment paper and preheat it in the oven.</p>
<p>On a large cutting board, cut the onion into ½-inch slices, the carrots into ½-inch pieces, the zucchini into 2-inch pieces, the pepper into 2-inch squares, chop the garlic, zest the lemon and transfer it all to a large bowl. Add the 2 tablespoons oil, ½ teaspoon salt and a few grinds of pepper and toss to coat. Arrange the vegetables on the heated sheet pan and spread them out so that they cook evenly. Roast for 20 to 25 minutes or until tender and lightly browned.</p>
<p>While the vegetables cook, chop the almonds, mince the shallot and thyme, and set aside into separate piles. Squeeze the lemon into a small bowl.</p>
<p>Sprinkle the almonds over the vegetables during the last 5 minutes of cooking to toast them lightly. Remove from the oven and let cool slightly.</p>
<p>In a very large bowl, combine the vinegar with 1 tablespoon lemon juice. Add 2 pinches of salt and the shallot and whisk until the salt dissolves. Whisk in the remaining ¼ cup olive oil and taste for seasoning, adding more vinegar, oil, salt and pepper if needed. </p>
<p>When ready to serve, add the lettuce to the bowl with the dressing and toss to mix.</p>
<p>Divide the dressed lettuce between plates and top with the still warm vegetables, feta cheese and fresh herbs. Grind a little freshly ground black pepper over the top and dig in.</p>
<p><br>
<em>Reprinted with permission from Carla Snyder’s </em>One Pan: Whole Family<em> from Chronicle Books. Photo by Colin Price.</em><br>
</p>
<h3>Roasted Arctic Char and Asparagus with Pistachio Gremolata</h3>
<p><img alt="" src="//cdn2.locable.com/uploads/resource/file/574937/Roasted-Arctic-Char.png"></p>
<p>Pink-fleshed Arctic char is closely related to both salmon and lake trout, with a flavor somewhere between the two. Feel free to substitute with either fish.</p>
<p>Yields: 4 servings</p>
<p><em>Olive oil cooking spray<br>
1 bunch asparagus (about 1 lb total)<br>
¼ cup extra-virgin olive oil<br>
Kosher salt and freshly ground black pepper<br>
4 boneless fillets Arctic char (5 to 6 oz each)<br>
½ medium red onion, sliced into ¼-inch thick half-moons<br>
½ lemon, sliced into ¼-inch-thick rounds<br>
½ cup cherry or grape tomatoes<br>
Grated zest of 1 lemon<br>
1 clove garlic, minced<br>
½ cup packed fresh, flat-leaf parsley leaves, roughly chopped<br>
½ cup roasted, salted and shelled pistachios, roughly chopped</em></p>
<p>Preheat the oven to 350° F with a rack in the center position.</p>
<p>Mist a sheet pan with cooking spray or line it with parchment paper.</p>
<p>Using both hands, gently bend one asparagus spear held between fingers and thumbs to snap off the bottom where it breaks easily. Line up the rest of the bunch and slice off the bottoms at the same distance from the tips.</p>
<p>Place the trimmed asparagus on the prepared pan, drizzled with the olive oil, and sprinkle with ½ teaspoon each of the salt and pepper. Toss to coat and spread the asparagus in an even layer.</p>
<p>Place the Arctic char fillets on top of the asparagus, evenly spaced apart and sprinkle with an extra pinch of salt and pepper. Scatter the onion, lemon slices and cherry tomatoes around and on top of the char.</p>
<p>Bake until the asparagus is crisp-tender and the char is almost opaque, 20 to 40 minutes.</p>
<p>While the fish cooks, mix together the lemon zest, garlic, parsley and pistachios in a small bowl; this is the gremolata. Sprinkle it over the char and asparagus before serving warm.</p>
<p><br>
<em>Recipe courtesy of Molly Gilbert, author of </em>Sheet Pan Suppers<em>. Photo by Stephen Blancett.</em><br>
</p>
<h3>Spaghetti Squash “Noodle” Bowls</h3>
<p><img alt="" src="//cdn0.locable.com/uploads/resource/file/574938/Spaghetti-Squash-Recipe.png"></p>
<p>Spaghetti squash are those yellow, football-shaped winter squashes. When cooked, the squash’s flesh is easily raked with a fork into long, skinny, noodle-like strands. The squash noodles are faintly sweet and slightly crunchy, like pasta cooked al dente.</p>
<p>Yields: 4 servings</p>
<p><em>2 small spaghetti squash (2 to 3 lbs each)<br>
4 Tbsp extra-virgin olive oil<br>
¼ tsp kosher salt<br>
¾ tsp freshly ground black pepper<br>
1 cup chopped cremini or baby bella mushrooms (3 to 5 oz)<br>
1 small shallot, diced<br>
2 cups good quality marinara<br>
15 to 20 small balls fresh mozzarella cheese (bocconcini, about 1¾ oz, sliced in half)<br>
4 to 6 fresh basil leaves, roughly chopped, for garnish</em></p>
<p>Preheat the oven to 425° F, with racks in the upper and lower thirds.</p>
<p>Line a sheet pan with parchment paper.</p>
<p>Using a very sharp chef’s knife, carefully cut the two spaghetti squash in half lengthwise. Use a spoon to scoop out and discard the seeds.</p>
<p>Place the squash halves, cut side up, on the prepared sheet and drizzle 2 tablespoons of the olive oil over them. Season with ½ teaspoon salt and ½ teaspoon pepper. Turn the squash over (skin side up) and bake on the lower rack until the squash has softened significantly and browned at the edges, about 35 to 40 minutes.</p>
<p>Remove from oven and let the squash cool to the touch on the sheet pan.</p>
<p>After putting the squash in to bake, toss together the mushrooms, shallots, remaining 2 tablespoons of olive oil, ¼ teaspoon salt and ¼ teaspoon pepper. Arrange the mixture on a separate sheet pan, spreading it out in an even layer.</p>
<p>Bake this second pan on the upper rack until ingredients are soft and start to brown, about 30 minutes.</p>
<p>Remove from the oven and let the mushrooms and shallots cool to the touch on the sheet pan.</p>
<p>Pour the marinara sauce into a large bowl.</p>
<p>When the squash are cool enough to handle, flip them over and use a fork to scrape the flesh from the shells, taking care to leave the shells intact. (These will become the “bowls”.) The result will be long strands of squash “noodles”.</p>
<p>Add the squash strands and the mushrooms to the sauce and stir together to thoroughly combine.</p>
<p>Divide the squash noodle mixture among the empty squash bowls. Place the mozzarella on top.</p>
<p>Bake the squash on the lower rack until the filling is hot and the mozzarella has melted and browned in spots, about 10 minutes.</p>
<p>Serve the squash pasta bowls hot, garnished with the fresh basil.</p>
<p><br>
<em>Recipe courtesy of Molly Gilbert, author of </em>Sheet Pan Suppers<em>. Photo by Stephen Blancett.</em></p>
<p><br>
<em>This article appears in the December 2018 issue of </em>Natural Awakenings.</p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:aba3c483-5fc9-4084-91a9-a86e0654e26d2019-08-15T22:12:08-07:002019-08-15T22:12:08-07:00Raw Fruit and Veggies Key to Mental Health: Uncooked Produce Aids Psychological Well-Being2018-10-31 09:05:00 -0700Anonymous<p><span class="dropcap">R</span>aw fruit and vegetables are better for mental health than canned, cooked or otherwise processed produce, report researchers from New Zealand’s University of Otago. Their survey of more than 400 young adults from their country and the U.S., published in <em>Frontiers in Psychology</em>, found a correlation between eating raw produce and measures of psychological well-being, positive mood and life satisfaction.</p>
<p>“The cooking and processing of produce likely limits the delivery of nutrients that are essential for optimal emotional functioning,” says co-author Tamlin Conner, Ph.D. The top 10 raw foods for mental health are carrots, bananas, apples, dark leafy greens, grapefruit, lettuce, other citrus, berries, cucumbers and kiwis.</p>
<p class="fineprint"><br>
<em>This article appears in the November 2018 issue of </em>Natural Awakenings.</p>
<p> </p>
<p></p>
<p> </p>
<hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:ed267f02-59eb-4617-b6f5-24b59e62610f2019-08-15T22:04:27-07:002019-08-15T22:04:27-07:00Eating Well Protects Hearing: Nutrition Impacts Auditory Health2018-10-31 09:04:59 -0700Anonymous<p><span class="dropcap">A</span> healthy diet can lower the risk of moderate to severe hearing loss by 30 percent or more, conclude researchers from Harvard Medical School’s Brigham and Women’s Hospital. Studying the diets of 33,000 women for 22 years, they found that hearing was better retained among those that ate closer to the Mediterranean Diet—with more fruits, vegetables, whole grains, legumes, nuts, fish and virgin olive oil. The Dietary Approaches to Stop Hypertension (DASH) diet, high in fruits and vegetables and low-fat dairy, as well as low in sodium, also was associated with better hearing.</p>
<p class="fineprint"><br>
<em>This article appears in the November 2018 issue of </em>Natural Awakenings.</p>
<hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:ff70b03d-a17e-4d5f-9fd1-583abc39c5022019-08-15T22:21:04-07:002021-03-02T12:11:16-08:00Pumpkin Compounds Inhibit Cancer Growth: Beneficial Nutrients Discovered2018-10-31 09:04:57 -0700Rachael Oppy<p>In addition to being tasty, autumn’s pumpkin pie may also help prevent cancer. Two studies have confirmed the ability of certain nutrients in pumpkins to inhibit the growth of cancer cells. Researchers from the Italian Institute of Food Science found that carotenoid compounds from pumpkins delayed the growth of human colorectal cancer and bone cancer cells by an average of 40 percent. In China, Harbin Medical University researchers found that a polysaccharide compound from pumpkins halted the growth of human liver cancer cells.</p>
<p><br>
<em>This article appears in the November 2018 issue of </em>Natural Awakenings.</p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:4ff34a0e-9eda-49ae-87f3-fbea7e42dd8c2019-08-15T22:12:52-07:002019-08-15T22:12:52-07:00Eating Walnuts Boosts Gut Bacteria: Daily Handful Increases Health2018-10-31 09:04:51 -0700Anonymous<p><span class="dropcap">E</span>ating a handful of walnuts daily boosts certain types of healthy gut bacteria that appear to contribute to cardio, metabolic and gastrointestinal health, according to a study of 18 adults by University of Illinois scientists published in the <em>Journal of Nutrition</em>. The researchers found that eating walnuts increased species of healthy gut bacteria, while decreasing species of unhealthy bacteria. Eating walnuts also improved cholesterol levels.</p>
<p class="fineprint"><br>
<em>This article appears in the November 2018 issue of </em>Natural Awakenings.</p>
<hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:7b3dfdeb-48e4-4f1a-8b1e-bb12c84f075b2019-08-15T21:27:59-07:002019-08-15T21:27:59-07:00Really Natural: Organic Labeling Evolves to Meet Challenges2018-10-31 09:04:17 -0700Anonymous<p><span class="dropcap">O</span>rganic shoppers may see additional labeling on produce. More than a dozen farmers and scientists from around the country met to create the standards for an additional organic certification pilot program called the Real Organic Project (ROP), which they plan to initially introduce at 20 to 60 farms. Under the current U.S. Department of Agriculture program, the organic label means that produce has been grown without synthetic substances or genetic engineering; it doesn’t specify whether produce was grown in water or soil, which the new labeling would address.</p>
<p class="fineprint"><br>
<em>This article appears in the November 2018 issue of </em>Natural Awakenings.</p>
<hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:f660dd5b-3fbb-4a0f-aa3d-f74a4be5cbc92019-08-15T22:18:18-07:002019-08-15T22:18:18-07:00Thanksgiving Desserts: Plant-Based Pies for Every Palate2018-10-31 09:03:00 -0700Judith Fertig<p><span class="dropcap">G</span>ratitude for the bounty in our lives has been a constant in every American Thanksgiving since the Pilgrims’ first celebration at Plymouth Plantation. What has changed is the menu.</p>
<p>Many holiday hosts today wish to be inclusive and respect everyone’s increasingly restrictive dietary needs. A few dishes that offer naturally gluten-free, paleo and plant-based options never go amiss, especially when we’re talking pie.</p>
<p>It’s easy to make a plant-based pie—think pumpkin, sweet potato and chocolate. As a bonus, many vegan pies can be made ahead and actually taste better the next day.</p>
<h3>The Crust</h3>
<p>A mellow nut crust might be the best way to go; pecans or almonds, sweetened with dates, crumbled in the food processor and pressed into a pie pan. It’s deliciously easy and can be made the day before, always a plus at holiday time. Gluten-free vanilla, chocolate or gingersnap cookie crumbs, mixed with a little coconut oil pressed into the pan, can serve as an alternative to nuts.</p>
<h3>The Filling</h3>
<p>The freshest filling makes the freshest-tasting pie. Winter vegetables such as squash, small sugar or pie pumpkins or sweet potatoes can be baked in the oven and puréed in the food processor days ahead of time. Or, make the purées weeks ahead and freeze them, ready to thaw for a recipe.</p>
<p>Award-winning cookbook author Deborah Madison, author of <em>Seasonal Fruit Desserts: From Orchard, Farm, and Market</em>, in Galisteo, New Mexico, preheats her oven to 375° F. “Cut the squash in half, the pumpkins into quarters, scrape out the seeds and brush the cut surfaces with a vegetable oil such as sunflower or safflower,” she suggests.</p>
<p class="pullquote">
<em>Natural Awakenings</em> recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible.</p>
<p>“Place the squash or pumpkins cut-side-down on a sheet pan. Prick sweet potatoes all over with a fork. Bake the vegetables until tender, about 40 minutes,” says Madison. When baked, scoop out the flesh, discard the rinds or skin and purée the flesh in a food processor. About two cups of purée equals a 15-ounce can of pumpkin, sweet potato or butternut squash. Pies made with fresh purées will have a lighter color and flavor.</p>
<p>Madison says she prefers natural sweeteners. “Honey and maple syrup are so dynamic—they’re more like foods in their own right than just sweeteners.” Maple and date sugars give pies a deep, caramelized flavor.</p>
<p>Always taste test during preparation, recommends Alissa Saenz, of Phoenixville, Pennsylvania, who blogs at <a href="http://ConnoisseurusVeg.com">ConnoisseurusVeg.com</a>. She loves a big dose of chai spices and little dose of sweetener in her Vegan Chai-Spiced Sweet Potato Pie. But pie is personal. “I recommend tasting your batter to decide if you’d prefer a little more or less of each,” she says.</p>
<h3>Finishing Touches</h3>
<p>An ethereal cloud of coconut whipped cream can taste just as delicious as the dairy version, says vegan baker and cookbook author Fran Costigan, of Philadelphia, Pennsylvania. She refrigerates a 14-ounce can of unsweetened, full-fat coconut milk for at least 24 hours. After opening it, she spoons out only the solid coconut cream into a chilled bowl, saving the remaining liquid coconut milk for another use. She whips the coconut cream with an electric mixer until fluffy, adding a natural sweetener and vanilla extract if desired. It all makes for a perfectly healthy plant pie.</p>
<p><br>
<em><a href="http://JudithFertig.com">Judith Fertig</a> writes award-winning cookbooks plus foodie fiction from Overland Park, KS.</em></p>
<h3> </h3>
<h3><strong>Our Pick of Plant Pie Recipes</strong></h3>
<h3>Vegan Pecan-Date Pie Crust</h3>
<p><img alt="" src="//cdn3.locable.com/uploads/resource/file/575396/Vegan-Pecan-Date-Pie-Crust.png"></p>
<p>The crust takes minutes to make and then press into a pie pan.</p>
<p>Yields: One nine-inch pie crust</p>
<p><em>1½ cups pitted dates, preferably Medjool, coarsely chopped<br>
1½ cups chopped pecans<br>
¼ tsp sea salt<br>
2 tsp coconut oil</em></p>
<p>Soak the dates in hot water for 10 minutes.</p>
<p>Remove the dates from the water and pat dry.</p>
<p>Place the dates, pecans and salt in the bowl of a food processor and blend until the mixture sticks together.</p>
<p>Lightly oil the bottom and sides of a nine-inch pie or springform pan.</p>
<p>Press the date mixture into the bottom and up the sides of the prepared pan.</p>
<p>Cover and refrigerate until ready to use.</p>
<p><br>
<em>Adapted from a recipe by Nava Atlas, of Hudson Valley, NY, vegan cookbook author of </em>Vegan Express: 160 Fast, Easy, & Tasty Plant-Based Recipes<em>.</em><br>
</p>
<h3>No-Bake Vegan Chocolate Pie</h3>
<p><img alt="" src="//cdn3.locable.com/uploads/resource/file/575397/No-Bake-Vegan-Chocolate-Pie.png"></p>
<p>Yields: Filling for one nine-inch vegan pecan-date pie crust</p>
<p><em>18 oz vegan or dairy-free chocolate chips<br>
1 (14-oz) can unsweetened, full-fat coconut milk<br>
½ cup almond or cashew butter</em></p>
<p>Place the chocolate chips in a medium mixing bowl. Spoon the almond butter on top of the chocolate chips. Set aside.</p>
<p>Spoon the entire can of coconut milk into a saucepan. Over medium heat, stir and bring to a simmer until small bubbles form around the perimeter of the pan.</p>
<p>Pour the hot coconut milk over the chocolate chips and almond butter. Make sure all the chocolate is covered with the hot milk. Let it sit for three to five minutes to melt the chocolate.</p>
<p>Whisk by hand until the mixture becomes smooth, shiny and dark. Pour into the prepared crust.</p>
<p>Refrigerate the completed pie until it is firm and ready to serve.</p>
<p><br>
<em>Inspired by and adapted from recipes by Nava Atlas, at <a href="http://VegKitchen.com">VegKitchen.com</a>, Fran Costigan at <a href="http://FranCostigan.com">FranCostigan.com</a> and Ashley Adams, who blogs at <a href="http://TheSpruceEats.com">TheSpruceEats.com</a>.</em><br>
</p>
<h3>Vegan Chai-Spiced Sweet Potato Pie</h3>
<p><img alt="" src="//cdn1.locable.com/uploads/resource/file/575398/Vegan-Chai-Spiced-Sweet-Potato-Pie.png"></p>
<p>This pie filling is robust with spices and not too sweet. Add less spice and more maple syrup to taste.</p>
<p>Yields: Filling for one nine-inch vegan pecan-date pie crust</p>
<p><em>2 large sweet potatoes<br>
¾ cup coconut milk<br>
3 Tbsp maple syrup<br>
2 tsp vanilla extract<br>
2 Tbsp arrowroot or tapioca starch<br>
2 Tbsp ground cinnamon<br>
1 Tbsp ground ginger<br>
1 tsp ground cardamom<br>
½ tsp ground nutmeg<br>
¼ tsp ground cloves<br>
½ tsp sea salt</em></p>
<p>Preheat the oven to 400° F.</p>
<p>Poke a few holes in each sweet potato using a sharp knife.</p>
<p>Place the sweet potatoes directly on the oven rack and bake until very soft, about 45 minutes. Or microwave them for about eight minutes, checking every minute or so after the first five minutes.</p>
<p>Remove from oven and slice the sweet potatoes open to allow the steam to escape. Let them sit a few minutes to cool.</p>
<p>Lower the oven temperature to 375° F.</p>
<p>When the sweet potatoes are cool enough to handle, scoop out the insides and place them into a food processor bowl. Add the coconut milk, maple syrup, vanilla, cornstarch, cinnamon, ginger, cardamom, nutmeg, cloves and salt.</p>
<p>Process the filling until smooth, stopping to scrape the bowl as needed. Pour the batter into a prepared pie crust and smooth out the top with a rubber scraper.</p>
<p>Bake about 40 minutes or until it sets.</p>
<p>Remove the pie from oven and allow it to cool completely before slicing.</p>
<p>Top with whipped coconut cream, if desired.</p>
<p><br>
<em>Adapted recipe courtesy of Alissa Saenz, of Phoenixville, PA; <a href="http://ConnoisseurusVeg.com/vegan-chai-spiced-sweet-potato-pie">ConnoisseurusVeg.com/vegan-chai-spiced-sweet-potato-pie</a>.</em><br>
</p>
<h3>Pecan Pumpkin Custard Pie</h3>
<p><img alt="" src="//cdn0.locable.com/uploads/resource/file/575399/Pecan-Pumpkin-Custard-Pie.png"></p>
<p>With no flour, this pie has a softer, more velvety texture. For a thicker filling, simply refrigerate before serving.</p>
<p>Yields: Filling for one nine-inch vegan pecan-date pie crust</p>
<p><em>1 (15-oz) can pumpkin purée<br>
1½ cups unsweetened plant milk such as soy or coconut for the creamiest texture<br>
¼ cup arrowroot or tapioca starch<br>
1 tsp vanilla extract<br>
½ Tbsp pumpkin pie spice<br>
½ tsp sea salt<br>
⅔ cup Medjool dates, pitted</em></p>
<p>Preheat the oven to 350° F.</p>
<p>Add all ingredients, except for the starch and dates, into a large pot. Stir well and bring to a simmer.</p>
<p>While the pumpkin mixture is heating, prepare a “slurry” by adding two to three tablespoons of water to the starch in a small bowl. Gently mix together until a thick liquid has formed; avoid clumps.</p>
<p>Add the slurry to the simmering pumpkin mixture and cook over medium heat for five to six minutes, stirring continuously.</p>
<p>Transfer this mixture to a blender or food processor, add in the pitted (unsoaked) Medjool dates and blend until smooth.</p>
<p>Pour the filling into a prepared crust, then bake for 30 to 35 minutes.</p>
<p>Let cool completely before slicing and serving.</p>
<p><br>
<em>Adapted recipe courtesy of Caitlin Shoemaker, of Miami, FL; <a href="http://FromMyBowl.com/pecan-pumpkin-custard-pie">FromMyBowl.com/pecan-pumpkin-custard-pie</a>.</em></p>
<p><em>Recipe photos by Stephen Blancett.</em></p>
<p class="fineprint"><br>
<em>This article appears in the November 2018 issue of </em>Natural Awakenings.</p>
<hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:0918316f-ff47-44d3-b00e-b131dd5a03472019-08-15T21:36:34-07:002019-08-15T21:36:34-07:00Natural Vitamin E Lowers Heart Risks: Boosts Cardiovascular Health2018-09-28 08:59:36 -0700Anonymous<p><span class="dropcap">T</span>ocotrienols are a natural form of vitamin E found in a number of foods, including wheat, barley, corn, rice and palm fruit. A recent meta-review of clinical research finds that tocotrienols can decrease heart-related health risks in seniors such as diabetes, high cholesterol and high blood pressure.</p>
<p class="fineprint"><br>
<em>This article appears in the October 2018 issue of </em>Natural Awakenings.</p>
<hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:7cb1403b-d989-4892-93cb-a012492da2fa2019-08-15T22:08:28-07:002019-08-15T22:08:28-07:00Food Finder: Software Tracks Farm to Fork Supply Chain2018-09-28 08:58:55 -0700Anonymous<p><span class="dropcap">S</span>erious concerns have surfaced about food transparency, and people are asking questions. Documentaries like <em>Rotten</em> urge consumers to think twice about the origins and ingredients of their food, but answers are not always readily available.</p>
<p>In addition to environmental concerns like long-distance transportation, people are worried about food recalls and safety. FoodLogiQ’s software solution creates “farm to fork traceability”, welcoming companies across the industry to participate, with approximately 7,000 having registered so far in some 100 countries—including Whole Foods, Chipotle Mexican Grill, Carl’s Jr., Subway, Buffalo Wild Wings and the Panda Restaurant Group.</p>
<p>Information provides useful details such as where the food was harvested, whether pesticides were used, where the food traveled and how it was processed. FoodLogiQ Chief Marketing Officer Katy Jones suggests this is an important moment of change in the food industry, saying, “Food companies are embracing global standards to increase efficiencies and build a foundation for traceability and supply chain visibility.”</p>
<p class="fineprint"><br>
<em>This article appears in the October 2018 issue of </em>Natural Awakenings.</p>
<hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:dfa32704-242b-42d8-bec4-6712327015662019-08-15T21:26:23-07:002021-03-11T13:38:08-08:00‘Less Meat’ Goes Mainstream: Options Grow for Plant-Based Eating2018-09-28 08:57:32 -0700Marlaina Donato<p>Plant-based lifestyles, once considered by some as a fad that would fade, are on the rise worldwide. According to a Harris Interactive poll commissioned by the Vegetarian Resource Group, 6 million to 8 million Americans have completely eliminated meat, including seafood, from their plates. With a 600 percent increase of people going vegan domestically in the past three years and companies like Nestlé devising vegan-tailored product launches, plant-based eating is creating unprecedented demand.</p>
<p>“I’ve definitely seen plant-based eating become more mainstream. Many restaurants now provide plant-based options to keep their customers happy, and more food startups are creating nut- and soy-based cheeses, milks and yogurts,” says Lisa Stollman, a plant-based nutritionist in New York City. Vegan lunch options are even making their way into the Los Angeles public school system.</p>
<h3>Millennials Lead the Way</h3>
<p>GlobalData, a data and analytics company, reports, “Seventy percent of the world population is either reducing meat consumption or leaving meat off the table altogether,” with Millennials at the forefront.</p>
<p>“The environment has been the Millennial generation’s primary concern. Health is of less importance than interest in making the Earth a better place to live,” says Gene Stone, a plant-based diet expert in Hudson, New York, and author of the bestselling <em>Forks Over Knives: The Plant-Based Way to Health</em>.</p>
<p>Stollman concurs, saying, “The majority of my vegan clients are in their 20s and 30s, and their concern for animal treatment relates to sustainability. Sustainability helps to reduce methane emissions from industrial farms.”</p>
<p>Wynnie Stein, co-owner of the iconic Moosewood Restaurant, in Ithaca, New York, and co-author of its groundbreaking spinoff vegetarian cookbooks, has witnessed monumental changes since the early 1970s. Younger cooks at Moosewood have also brought passionate innovations to the establishment. “Millennials are incredibly creative, especially with plant-based and gluten-free dishes. They’re committed to animal rights and issues that affect the health of the planet,” observes Stein.</p>
<h3>Benefits All Ages</h3>
<p>Since the American Medical Association’s recent suggestion that hospitals consider providing plant-based meals for patients, perceptions are shifting. Holistic Cardiologist Joel Kahn, in Ferndale, Michigan, began teaching plant-based diets to heart patients in 1990, and has subsequently seen hundreds of them avoid invasive and surgical procedures, as well as show less evidence of heart disease, Type 2 diabetes, obesity and hypertension. “Many of my patients have decreased or eliminated the otherwise lifelong ‘jail’ of prescription drugs. They learned that disease reversal, not management, is the goal,” says Kahn.</p>
<p>Supermarkets across the country are stocking meatless products like plant-based burgers. Many athletes and bodybuilders that have switched away from eating meat attest to improved results by tapping into plant power. People of all walks of life, including seniors, have embraced this paradigm. “There is increased interest in health as Baby Boomers age and start to realize the benefits of a plant-based diet, much of it due to myriad new research,” says Stone.</p>
<p>According to the Harvard School of Public Health, a diet rich in vegetables and fruits lowers blood pressure. The American Diabetes Association supports a nutrient-dense vegetarian diet that can decrease the risk of certain diseases.</p>
<p>For Stollman’s vegan clients aged 50 and older, “Health plays a strong role in their interest in plant-based eating. The science has become clear, and based on the evidence, I continue to teach my clients the importance of including plant-based meals in their daily diets,” she says.</p>
<h3>Looking Forward</h3>
<p>The surge of people changing their diet has a multilevel impact. “I feel deeply grateful to have been able to help spread the word about plant-based diets. Health, the environment and animal protection are great concerns of mine,” says Stone.</p>
<p>Stein appreciates how the positive change in diet benefiting people and the planet is coming full circle. “We’re still amazed and honored to know that our cookbooks have helped to create a sea change. Folks visiting from all over the world tell us how our recipes have influenced several generations of their families.”</p>
<p><br>
<em>Marlaina Donato is a freelance writer, multimedia artist and author of books in the spirituality and alternative health genres. Connect at <a href="http://MarlainaDonato.com">MarlainaDonato.com</a>.</em></p>
<p><br>
<em>This article appears in the October 2018 issue of </em>Natural Awakenings.</p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:6b9ad7ce-e674-4973-a945-0ff0a6b327a82019-08-15T21:52:51-07:002021-03-02T12:38:34-08:00Wild Berries Prove Anti-Cancer Prowess: Naturally Occurring Compound Prevents Tumors2018-08-31 10:19:37 -0700Rachael Oppy<p>A naturally occurring compound found abundantly in wild blackcurrants, bilberries and lingonberries increases the body’s ability to prevent tumors, report researchers from the University of Eastern Finland. The color-producing pigments known as anthocyanins were found to increase the cancer-fighting ability of sirtuin 6, part of a class of enzymes that regulate the expression of genes that control the function of cells via key signaling pathways. Aging causes changes in the function of sirtuins, which in turn contributes to the development of several diseases.</p>
<p>Anthocyanins also color other berries, and earlier research from the UK University of East Anglia found that women eating blueberries and strawberries three or more times a week slashed their risk of heart attack by a third.</p>
<p><br>
<em>This article appears in the September 2018 issue of </em>Natural Awakenings.</p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:3286454e-c058-4229-8acc-8c8ffa098f862019-08-15T22:09:23-07:002019-08-15T22:09:23-07:00Cruciferous Veggies May Lower Stroke Risk: Reduces Carotid Plaque2018-08-31 08:51:46 -0700Anonymous<p><span class="dropcap">E</span>lderly women that eat lots of broccoli, Brussels sprouts, cauliflower and cabbage have less plaque on their carotid artery walls, reducing risk of strokes and heart attacks, a new study shows.</p>
<p>Researchers from the University of Western Australia surveyed 854 Australian women over the age of 70 to determine their vegetable intake, and then used sonograms to measure their carotid artery wall thickness to ascertain the severity of carotid plaque. Those eating the most cruciferous vegetables had a .05 millimeter lower carotid artery wall thickness compared to those with the lowest intake.</p>
<p>“That is likely significant, because a 0.1 millimeter decrease in carotid wall thickness is associated with a 10 to 18 percent decrease in risk of stroke and heart attack,” says lead study author Lauren Blekkenhorst. Other vegetables, including leafy greens and alliums like onions, were not found to have the same protective effect.</p>
<p class="fineprint"><br>
<em>This article appears in the September 2018 issue of </em>Natural Awakenings.</p>
<hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:285d3c79-a890-49bf-a5ad-fb10a088a1652019-08-15T21:24:39-07:002019-08-15T21:24:39-07:00Superior Superfoods: Nature’s Top Foods to Prevent and Reverse Disease2018-08-31 08:51:30 -0700Marlaina Donato<p><span class="dropcap">H</span>eart disease and chronic illnesses like diabetes, Alzheimer’s and inflammatory bowel disease are reaching alarming rates in this country. According to the U.S. Centers for Disease Control and Prevention (CDC), 71 percent of all healthcare spending in the U.S. goes toward treating people with multiple chronic conditions.</p>
<p>Plant-dominant diets have a profound and universal effect on disease prevention, and often pose the potential for reversal. Enlightened institutions like the Loma Linda University School of Medicine, in Loma Linda, California, are now offering resident physicians specialized studies in lifestyle medicine based on therapeutic applications of diet.</p>
<p>Founding member of the American College of Lifestyle Medicine, international speaker and bestselling author Dr. Michael Greger, whose <em>How Not to Die</em> book now has a companion cookbook, is at the forefront of the growing conscious eating for wellness movement. The conclusions he’s drawn from his own practice are supported by the largest study to date on disease risk factors, the Global Burden of Disease, funded by the Bill and Melinda Gates Foundation. “The number one cause of death and cause of disability in the United States is our diet. Genetics loads the gun, but lifestyle pulls the trigger. Genes are not our destiny,” Greger says.</p>
<h3>Big Changes Made Easier</h3>
<p>Eating superfoods slows inflammation, a major factor in myriad health conditions, and fosters an internal environment that opposes cancer cells. According to Greger, incorporating nutrient-dense foods into our daily diet need not feel like a chore or sacrifice. “If you eat junk, not only are you feeding your precious body crummy fuel, but you’re missing out on choices that are health-promoting,” says Greger, whose free Dr. Greger’s Daily Dozen phone app helps make the switch easy and intriguing.</p>
<p>“I’m a fan of techniques for getting more plants on our plates,” says Greger. “Try using meat as more of a condiment or flavoring. Find entrées you already like and make them more plant-friendly. For instance, try replacing the taco meat with lentils spiced with traditional taco seasonings.”</p>
<p>Other helpful tips include tapping a family member, friend or colleague eager to support healthy choices. It can be difficult to be the only one eating healthfully in any group, but having a support system can help make the transition easier.</p>
<h3>Superfoods as Allies</h3>
<p>According to Jennifer Di Noia, Ph.D., of William Paterson University of New Jersey, in Wayne, superfoods have 17 nutrients in common that are critical to the prevention of chronic disease, based on findings of the Food and Agriculture Organization of the United Nations and the Institute of Medicine.</p>
<p>Phytochemicals are the body’s best source of antioxidants to help fortify cells against cancer and premature aging, as well as reduce the risk of heart disease and some types of dementia. Leafy greens such as collards, beet tops and certain lettuces, along with cruciferous vegetables, pack the most punch. Surprisingly, popular kale came in at number 15 on the CDC list of 41 superfoods, scoring only 49 out of 100 points for phytonutrient value.</p>
<p>Results of an <em>in vitro</em> study published by the journal <em>Nutrition Research</em> spotlight the cholesterol-reducing benefits of steamed collard greens and their ability to boost the body’s natural cholesterol blockers by 13 percent more than the pharmaceutical drug Cholestyramine.</p>
<h3>Results as Reward</h3>
<p></p><div class="image-with-caption image-align-right">
<img alt="nito/Shutterstock.com" src="//cdn3.locable.com/uploads/resource/file/574353/Kale-Heart.png"><div class="small">nito/Shutterstock.com</div>
</div>Greger reminds us that changing our diet can be initially daunting, but better health is worth the effort, as exemplified by one of his leading cases. “I met with an obese, middle-aged man with Type 2 diabetes<br>
in the beginning stages of diabetic neuropathy. After a month of being on a plant-based diet, he had reversed his diabetes and his nerve pain disappeared. Within three months, he no longer needed medications for high cholesterol and high blood pressure. Two decades later, he remains vigorous and free of chronic disease.”
<p>Greger’s greatest reward is seeing people enjoying better health. His joy is evident when he confides, “Stories of people regaining health charge my batteries and make me jump out of bed in the morning.”</p>
<p><br>
<em>Marlaina Donato is a freelance writer and author of several books, including </em>Multidimensional Aromatherapy<em>. Connect at <a href="http://MarlainaDonato.com">MarlainaDonato.com</a>.</em></p>
<p> </p>
<h3><strong>Today’s 26 Top Superfoods</strong></h3>
<p>watercress<br>
Chinese cabbage<br>
chard<br>
beet greens<br>
spinach (cooked)<br>
chicory<br>
leaf lettuce<br>
parsley<br>
Romaine lettuce<br>
collard greens<br>
turnip greens<br>
mustard greens<br>
endive<br>
chive<br>
kale<br>
dandelion greens<br>
red pepper<br>
arugula<br>
broccoli<br>
pumpkin<br>
Brussels sprouts<br>
scallion<br>
kohlrabi<br>
cauliflower<br>
cabbage<br>
carrot</p>
<p><br>
<em>Source: </em>Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach<em>, a study led by Jennifer De Noia, Ph.D., in </em>Preventing Chronic Disease<em>, published by the U.S. Centers for Disease Control and Prevention.</em></p>
<p><em>Visit Dr. Michael Greger’s nonprofit website <a href="http://NutritionFacts.org">NutritionFacts.org</a> for free diet information.</em></p>
<p class="fineprint"><br>
<em>This article appears in the September 2018 issue of </em>Natural Awakenings.</p>
<hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:b8543950-e148-4940-a689-3848bfd4e9f12019-08-15T22:07:45-07:002021-03-02T12:38:50-08:00Mediterranean Diet Cuts Risk of Prostate Cancer2018-07-31 10:13:57 -0700Rachael Oppy<p>In a five-year study published in <em>The Journal of Urology</em> of 2,000 older Spanish men, those following a Mediterranean diet rich in fish, boiled potatoes, whole fruits, vegetables, legumes and olive oil that was low in juices had a significantly lower risk of aggressive prostate cancer compared to those eating a Western diet. This protective effect was not found in diets higher in fatty foods, red and processed meat, refined grains and sweets. The researchers also reviewed other science to date, confirming the protective effect of the Mediterranean diet as well as “healthy” and “prudent” diets, all consisting of greater portions of fruits and vegetables.</p>
<p><br>
<em>This article appears in the August 2018 issue of </em>Natural Awakenings.</p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>