tag:www.naturalawakeningsnj.com,2005:/categories/conscious-eating?page=15Conscious Eating Conscious Eating | Natural Awakenings North Central New Jersey Page 15Healthy Living Healthy Planet2019-08-15T21:47:10-07:00urn:uuid:867378ff-01ea-452e-b4f7-6015ae9055872019-08-15T21:47:10-07:002019-08-15T21:47:10-07:00Beetroot Juice Helps Older Brains Act Younger: Positive Effects on the Mind2017-08-31 09:15:00 -0700Anonymous<p><span class="dropcap">B</span>eets contain high levels of dietary nitrate, which can increase blood flow and improve exercise performance. Researchers from Wake Forest University, in Winston-Salem, North Carolina, tested the impact of consuming beetroot juice prior to exercise on the somatomotor cortex, the part of the brain that processes information from the muscles.</p>
<p>Twenty-six older adults with hypertension that generally don’t exercise were split into two groups. Half were given a beetroot juice supplement with 560 milligrams of nitrate prior to a thrice-weekly, 50-minute treadmill walk for six weeks. The other half were given a placebo with very little nitrate. The beetroot juice group showed substantially higher levels of nitrate after exercising than the placebo group.</p>
<p>“We knew going in that a number of studies had shown that exercise has positive effects on the brain,” explains W. Jack Rejeski, director of the Behavioral Medicine Laboratory in the Health and Exercise Science Department at Wake Forest and study co-author. “We showed that compared to exercise alone, adding a beetroot juice supplement for hypertensive older adults to exercise resulted in brain connectivity that closely resembles what is seen in younger adults.”</p>
<p class="fineprint"><br>
<em>This article appears in the September 2017 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:de645410-701b-4d52-86fa-e1923c4181502019-08-15T21:25:48-07:002019-08-15T21:25:48-07:00Milk Muddle: Organic Milk Producer Under Pressure2017-08-31 09:14:35 -0700Anonymous<p><span class="dropcap">T</span>he Aurora Organic Dairy pastures and feedlots north of Greeley, Colorado, are home to more than 15,000 cows—more than 100 times the size of a typical organic herd. It is the main facility of the company that supplies milk to Walmart, Costco and other major retailers.</p>
<p>They adhere to U.S. Department of Agriculture (USDA) organic regulations, but critical weaknesses exist in the inspection system the government uses to ensure that food is organic; farmers are allowed to hire their own inspectors to certify them, and thus can fall short of reaching standards without detection.</p>
<p>Organic dairies are required to allow the cows to graze daily throughout the growing season rather than be confined to barns and feedlots. Although the USDA National Organic Program allows for an extremely wide range of grazing practices that comply with the rule, Aurora was observed onsite and via satellite imagery by the <em>Washington Post</em> as having only a small percentage of the herd outdoors on any given day. The company disputes the data. U.S. organic dairy sales amounted to $6 billion last year; although it is more expensive to produce, the milk may command a premium price of 100 percent more than regular.</p>
<p class="fineprint"><br>
<em>This article appears in the September 2017 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:4ce8eb97-8117-43dd-9846-1aa657a130d52019-08-15T21:31:49-07:002019-08-15T21:31:49-07:00Fabulous Fan Fare: Healthy Tailgating Foods to Cheer For2017-08-31 09:14:00 -0700Judith Fertig<p><span class="dropcap">E</span>at, play, party… and repeat. We may call it tailgating, fangating, homegating, a watch party or simply eating with friends before a big game. According to the American Tailgaters Association, in St. Paul, Minnesota, an estimated 50 million Americans tailgate annually.</p>
<p>Whether we’re on the road or at home, making the menu healthy is a winning strategy for hosts and guests. Here, two experts divulge their winning ways.</p>
<p>Says Debbie Moose, author of <em>Fan Fare: A Playbook of Great Recipes for Tailgating or Watching the Game at Home</em>, Ivy League schools like Princeton and Yale claim credit for pregame picnics that 19th-century sports fans packed into their horse and buggy for local road trips. Moose lives in the tailgate trifecta of the North Carolina triangle, home to Duke, North Carolina and Wake Forest universities. She enjoyed discovering that University of Washington sports fans from the Seattle area like to sail to their chosen picnic spots, while University of Hawaii folks grill fish on hibachis in Honolulu.</p>
<p>Moose naturally prefers healthy, Southern-style fare such as deviled eggs and marinated green bean salad, which can be served hot, cold or at room temperature. “At the game or at home, your guests will be moving around, so go for foods that can be eaten with one hand,” she suggests.</p>
<p>She also plans her menu around color, universal appeal and variety because it’s healthier than just serving a mound of barbecued chicken wings and a big bowl of potato chips. She likes recipes that can do double duty; her black bean summer salad with cherry tomatoes and corn can function as a colorful side dish or as a salsa for nonGMO blue corn chips. “Recipes that you can do ahead of time make things easier on game day; just pull them from the fridge and go,” says Moose.</p>
<p class="pullquote">
<em>Natural Awakenings</em> recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible.</p>
<p>Daina Falk, of New York City, grew up around professional athletes because her father, David Falk, is a well-known sports agent. Excitement-generating sports are in her blood and inspired her to write <em>The Hungry Fan’s Game Day Cookbook</em>. She knows that most of the tailgating in her area takes place for football and baseball games and NASCAR races. On <a href="http://HungryFan.com">HungryFan.com</a>, Falk serves up tips for every fangating/homegating occasion, from the Kentucky Derby to the Super Bowl.</p>
<p>“Keep your menu interesting,” says Falk. “I always like to feature a dish for each team. For instance, if you’re hosting an Alabama versus Washington watch party, you could feature an Alabama barbecue dish with white sauce and oysters or other fresh seafood. Both dishes are characteristic of the local foods in the universities’ respective hometowns.” Falk recommends buying more local beer than needed to make sure not to run out. Game day guests can get hot and thirsty, indoors or out. Supply lots of filtered water in non-breakable containers.</p>
<p>For easy entertaining, Falk recommends biodegradable dishes and cups. “Whenever there are a lot of people in one room, especially when they’re drinking, a glass will likely be broken,” she says. “Save yourself cleanup and the risk of glass shards by committing to temporary cups and plates that are Earth-friendly and compostable.”</p>
<p><br>
<em>Judith Fertig writes cookbooks and foodie fiction from Overland Park, KS (<a href="http://JudithFertig.com">JudithFertig.com</a>).</em></p>
<p> </p>
<h3><strong>Healthy Tailgating Recipes</strong></h3>
<h3>Crowd-Pleasing Marinated Green Beans</h3>
<p><img alt="Marinated Green Beans Recipe" src="//cdn1.locable.com/uploads/resource/file/574493/Marinated-Green-Beans-Recipe.png" class="image-align-right">Yields: 8 servings</p>
<p>This simple salad is easy to double or triple. Make it the day before the game and refrigerate.</p>
<p><em>½ large red onion, thinly sliced<br>
1/3 cup extra virgin olive oil<br>
¼ cup herb-flavored white wine vinegar or regular white wine vinegar<br>
Kosher or sea salt and freshly ground black pepper to taste<br>
2 cloves garlic, crushed<br>
2 lb fresh green beans, ends trimmed, but left long</em></p>
<p>Bring a large pot of water to a boil.</p>
<p>Place the sliced onions in a colander over the sink.</p>
<p>In a small bowl, stir together the oil, vinegar, salt and pepper until combined. Stir in the garlic. Set aside.</p>
<p>When the water comes to a boil, add the green beans. Cover and cook for 5 to 10 minutes or just until the beans are bright green; do not overcook.</p>
<p>Pour the beans and hot water over the onions in the colander. Rinse under cold running water to cool down. Drain well for a few minutes.</p>
<p>Place the beans and onions in a large bowl or large re-sealable plastic bag. Pour the dressing in and mix with the vegetables.</p>
<p>Refrigerate four hours or overnight, stirring or shaking occasionally.</p>
<p>Let come to room temperature before serving.</p>
<p><br>
<em>Courtesy of Debbie Moose, </em>Fan Fare: A Playbook of Great Recipes for Tailgating or Watching the Game at Home.<br>
</p>
<h3>Black Bean Summer Salad</h3>
<p><img alt="Black Bean Summer Salad Recipe" src="//cdn3.locable.com/uploads/resource/file/574494/Black-Bean-Salad-Recipe.png" class="image-align-left">Yields: 8 side dishes or 4 light meals</p>
<p>This salad is easily doubled to feed a crowd.</p>
<p><em>2 cups fresh or frozen corn kernels<br>
2 (15 oz) cans black beans, rinsed and well drained<br>
5 or 6 green onions, white and green parts, chopped<br>
1 large sweet banana pepper, seeded and chopped<br>
1½ cups halved cherry tomatoes<br>
6 Tbsp extra virgin olive oil<br>
2 Tbsp lime juice<br>
2½ Tbsp red wine vinegar<br>
1 tsp chili powder<br>
Kosher or sea salt and freshly ground black pepper to taste<br>
1/3 cup chopped fresh cilantro leaves</em></p>
<p>In a large bowl, toss together the corn, black beans, green onions, banana pepper and tomatoes.</p>
<p>In a small bowl, whisk together the olive oil, lime juice, vinegar, chili powder, salt and pepper.</p>
<p>Pour the dressing over the vegetables and toss to coat them all. Then stir in the cilantro.</p>
<p>Refrigerate from 1 to 3 hours to let the flavors come together.</p>
<p>Note: If using frozen corn, drain it well and lightly sauté in a couple of teaspoons of olive oil before adding it to the salad. This removes moisture that may make the salad watery.</p>
<p><br>
<em>Courtesy of Debbie Moose, </em>Southern Holidays: A Savor the South Cookbook<em>.</em><br>
</p>
<h3>Chilled Red Bell Pepper Soup</h3>
<p><img alt="Chilled Red Bell Pepper Soup Recipe" src="//cdn3.locable.com/uploads/resource/file/574495/Red-Pepper-Soup-Recipe.png" class="image-align-right">Yields: 4 small servings</p>
<p>Quadruple this recipe to make soup for a larger gathering. Serve in small sipping cups—cold for games in hot weather or hot for games in cold weather.</p>
<p><em>1 red bell pepper, stemmed<br>
½ cup low-fat Greek or dairy-free yogurt<br>
¼ yellow onion<br>
2 Tbsp tomato paste<br>
1 small/mini-cucumber<br>
¼ cup rice vinegar<br>
2 Tbsp Dijon mustard<br>
4 large garlic cloves<br>
1 Tbsp extra virgin olive oil</em></p>
<p>Garnish:<br>
<em>Flat leaf (Italian) parsley (minced optional)<br>
Roasted and salted pumpkin seeds</em></p>
<p>Blend all main ingredients, except garnish, in a high-speed blender into purée.</p>
<p>Serve topped with the parsley and a sprinkle of pumpkin seeds.</p>
<p><br>
<em>Adapted from Daina Falk’s <a href="http://HungryFan.com">HungryFan.com</a>.</em><br>
</p>
<h3>Vegetarian-Friendly Barbecue Cauliflower Nuggets</h3>
<p><img alt="Barbecue Cauliflower Nuggets Recipe" src="//cdn3.locable.com/uploads/resource/file/574496/Barbecue-Cauliflower-Recipe.png" class="image-align-left">Yields: 8 appetizer servings</p>
<p>Plant-based barbecue is a home run or touchdown.</p>
<p><em>1 head of cauliflower<br>
1 cup all-purpose or gluten-free flour<br>
1 Tbsp barbecue spice blend<br>
1 cup nut milk of choice<br>
1 cup tomato-based barbecue sauce</em></p>
<p>Accompaniment:<br>
<em>Dipping sauce of choice</em></p>
<p>Preheat the oven to 450° F.</p>
<p>Line a baking sheet with parchment paper.</p>
<p>Rinse and separate cauliflower florets into small- to medium-sized pieces.</p>
<p>In a medium-sized mixing bowl, combine the barbecue spice, flour and nut milk until smooth.</p>
<p>Dredge each piece of cauliflower in the batter before placing it on the baking sheet.</p>
<p>Bake for 18 minutes or until golden brown. Brush the cauliflower with barbecue sauce and return to the oven for an additional 5 minutes.</p>
<p>Remove the cauliflower from the baking sheet and plate alongside a dipping sauce of your choice.</p>
<p><br>
<em>Adapted from Daina Falk’s <a href="http://HungryFan.com">HungryFan.com</a>.</em><br>
</p>
<h3>Michelada</h3>
<p><img alt="Michelada Recipe" src="//cdn0.locable.com/uploads/resource/file/574497/Michelada-Recipe.png" class="image-align-right">Yields: 8 servings</p>
<p>Mix this cocktail in a pitcher and serve over ice. Part bloody Mary and part beer, the umami flavor comes from Maggi Seasoning, a bottled condiment available at better grocery stores.</p>
<p>Glass Rimmer:<br>
<em>Lime wedges (plus more for serving)<br>
2 Tbsp kosher salt<br>
½ tsp chili powder</em></p>
<p>Michelada:<br>
<em>1 (32 oz) bottle of chilled Clamato (about 4 cups)<br>
1 (32 oz) bottle or 3 (12 oz) bottles chilled Mexican lager<br>
½ cup fresh lime juice<br>
1½ tsp Worcestershire sauce<br>
1 tsp bottled hot sauce<br>
1 tsp bottled Maggi Seasoning</em></p>
<p>For the glass rimmer, mix the kosher salt and chili powder on a small plate.</p>
<p>Rub rims of pint glasses with lime wedges and dip in salt mixture. Set aside.</p>
<p>Mix Clamato, lager, lime juice, Worcestershire sauce, hot sauce and Maggi Seasoning in a large pitcher. Fill glasses with ice, top off with Michelada mixture and garnish with added lime wedges.</p>
<p><br>
Adapted from Judith Fertig’s <em>500 Mexican Dishes</em>.</p>
<p class="fineprint"><br>
<em>This article appears in the September 2017 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:df88fada-74f8-428d-a795-0fea09f672c82019-08-15T21:57:32-07:002019-08-15T21:57:32-07:00Eating Fruit Lowers Cardiac Risk: Keep the Heart Healthy with a Serving a Day2017-07-31 09:12:32 -0700Anonymous<p><span class="dropcap">S</span>cientists from the university of Oxford and the Chinese Medical Academy studied 500,000 healthy adults in China for seven years, tracking medical records of illnesses and deaths. They found that a 100-gram serving of fruit per day (primarily apples and oranges) reduces the risk of dying from a heart attack or stroke by one-third.</p>
<p> </p>
<p class="fineprint"><br>
<em>This article appears in the August 2017 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:c499586e-8e80-4a6d-b6c8-0ac84fbad0142019-08-15T21:10:05-07:002019-08-15T21:10:05-07:00Maple Syrup Gives Good Gut: A Sweet Prebiotic2017-07-31 09:12:24 -0700Anonymous<p><span class="dropcap">R</span>esearchers from the University of Rhode Island have discovered that pure maple syrup contains inulin, a complex carbohydrate that serves as a prebiotic. It encourages growth of beneficial gut bacteria and extends the lengthy list of beneficial vitamins and minerals contained in this natural sweet. Consume it in moderation, limited to a few times a week.</p>
<p> </p>
<p class="fineprint"><br>
<em>This article appears in the August 2017 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:04b2aee7-6370-4afc-a92f-574778e2df0e2019-08-15T22:19:59-07:002019-08-15T22:19:59-07:00Accepted Misfits: Ugly Produce Gains Status2017-07-31 09:12:23 -0700Anonymous<p><span class="dropcap">D</span>ue to customer requests and petitions, more stores are beginning to stock the one in five pieces of produce that never made the cut before due to quirky shapes or other blemishes. Often, these are displayed next to their better-looking, more expensive counterparts to give consumers an eco-friendly choice. The 133 billion pounds worth of misshapen or scarred fruits and vegetables annually plowed under, buried in a landfill or fed to livestock is sharply at odds with the reality that 48 million Americans face food insecurity.</p>
<p>Whole Foods Market created a pilot program in some of its California stores, testing sales in April 2016 with <a href="http://ImperfectProduce.com">Imperfect Produce</a>, a service that delivers to homes. Walmart brought weather-blemished apples to 300 of its Florida stores to kick off their imperfect role in the movement. Five Pittsburgh Giant Eagle stores call their program Produce with Personality, and focus on navel oranges, russet potatoes, peppers and apples. Fourteen Hannaford stores in Albany, New York, offer the Misfits line, while donating unsold produce to local nonprofits. Hy-Vee’s 242 stores, located in eight central states, rolled out the Misfits last December.</p>
<p><br>
<em>For more information, visit <a href="http://EndFoodWaste.org">EndFoodWaste.org</a>.</em></p>
<p class="fineprint"><br>
<em>This article appears in the August 2017 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:04cf809a-9d80-40c8-87ed-55c391b572662019-08-15T21:28:17-07:002019-08-15T21:28:17-07:00Feast in the Fields: The Rise of Pop-Up Organic Dining2017-07-31 09:12:01 -0700John D. Ivanko and Lisa Kivirist<p><span class="dropcap">T</span>he flip side of enjoying farm to table is taking the table to the farm. So-called “pop-up feasts” are booming at farms throughout the country during growing and harvest seasons. While the format varies, dinners are typically hosted on working rural or urban farms, last about three hours and include aperitifs and a tour before the meal. Wine pairings or beer tastings and live music may be among the enticing activities offered.</p>
<p>Gabriele Marewski, owner of <a href="http://ParadiseFarms.net">Paradise Farms</a>, near Miami, Florida, was a pioneering forerunner of the trend. For 10 years prior to retirement, she hosted more than 50 chefs, served thousands of guests an organic Dinner in Paradise and raised more than $50,000 for area charities. Periodic onsite dinners continue.</p>
<p>“Many chefs are active in farm-totable dinners on the West Coast. We also see participation among wineries, orchards, cheese makers and breweries,” says A.K. Crump, CEO of TasteTV, in San Francisco, which also supervises <a href="http://PopUpRestaurants.com">PopUpRestaurants.com</a>. “People like to meet the meal maker and know more about the origin of what they eat.”</p>
<p></p><div class="image-with-caption image-align-right">
<img alt="Guests enjoy appetizers and cocktails at a Dinner on the Farm event at Primrose Valley Farm, in New Glarus, Wisconsin." src="//cdn3.locable.com/uploads/resource/file/574427/Pop-Up-Farm-Dining.png"><div class="small">Guests enjoy appetizers and cocktails at a Dinner on the Farm event at Primrose Valley Farm, in New Glarus, Wisconsin.</div>
</div>“I started <a href="http://DinnerOnTheFarm.com">Dinner on the Farm</a> nine years ago to create unique experiences that connect people to the places their food is grown and the people that grow them,” says Monica Walch, whose popup dinners are served picnic-style for friends and families that bring their own tableware. Her company’s Midwest events, usually offered on Minnesota and Wisconsin farms, always feature local chefs, food ingredients and breweries.
<p>“There’s nothing like being comfortably seated in the field where your food is growing and having the opportunity to enjoy it just hours after it’s been picked. Then, add in one-on-one conversations with your chef, brewer and farmer, as well as like-minded community members,” observes Walch, who grew up on an organic dairy farm in Minnesota.</p>
<p>Setting the bar for high-end, white tablecloth, adults-only communal events, <a href="http://OutstandingInTheField.com">Outstanding in the Field</a> tours the country to offer a taste of fresh, local cuisine prepared by top regional chefs. They’re known for serving meals on long tables set up in fields on prairie ranches, in olive groves or fruit orchards, as well as at urban rooftop farms or near vegetable row crops.</p>
<p></p><div class="image-with-caption image-align-left">
<img alt="Pizza on the Farm event at Dream Acres, served by a waiter on stilts, in Rogers, Minnesota." src="//cdn1.locable.com/uploads/resource/file/574428/Pizza-on-Farm.png"><div class="small">Pizza on the Farm event at Dream Acres, served by a waiter on stilts, in Rogers, Minnesota.</div>
</div>“Our mission is to get folks out to the farm and honor the people whose good work brings nourishment to the table,” says organization founder and chef/artist Jim Denevan. More than 90, five-hour events that include appetizers and a guided farm tour are being held all the way through November in more than a dozen states.
<p>“Some of our most popular events feature farmers of the sea, and are set alongside the ocean or other bodies of water,” adds Lisa Supple, publicist for the company. “They feature local fisher people and oyster and abalone farmers.”</p>
<p>“<a href="http://EpicureanSanDiego.com">Epicurean San Diego</a> offers popup farm dinner events at Dickinson Farm, in National City, California,” explains owner Stephanie Parker. “We strive to completely source our produce from the farm.” The veteran-owned, certified organic Dickinson Farm features heirloom fruits, vegetables and herbs grown on a large city lot. “We have focused on urban farms to inspire more people to grow their own food and to show that you don’t have to live on a huge piece of property in the countryside,” Parker notes.</p>
<p></p><div class="image-with-caption image-align-right">
<img alt="MooGrass Band performance at Dinner on the Farm event at Sandhill Family Farms, in Brodhead, Wisconsin." src="//cdn1.locable.com/uploads/resource/file/574429/Music-Farm.png"><div class="small">MooGrass Band performance at Dinner on the Farm event at Sandhill Family Farms, in Brodhead, Wisconsin.</div>
</div>Some pop-up feasts are managed directly by local farmers in partnership with lead chefs. Others serve as annual fundraising events, like <a href="http://foodshedalliance.org/events/albaf2f/">The Foodshed Alliance’s Farm to Fork Dinner and Wine Tasting</a>, now in its seventh year. It’s held at the Alba Vineyard, in Milford, New Jersey, which practices renewable viticulture.
<p>“We already have eight chefs lined up to prepare an eight-course, locally sourced, wine-pairing dinner served among the vines,” explains Kendrya Close, executive director of the alliance. Expert winemakers select each course’s pairing.</p>
<p>“We’re proud to be the hardworking roadies that set the stage for America’s rock star farmers,” says Denevan.</p>
<p><br>
<em>John Ivanko and Lisa Kivirist, co-authors of </em>ECOpreneuring<em> and </em>Farmstead Chef<em>, operate the Inn Serendipity, in Browntown, WI.</em></p>
<p class="fineprint"><br>
<em>This article appears in the August 2017 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:ce2fc96e-f00d-4968-84da-30d0f9ee394d2019-08-19T11:55:14-07:002019-08-19T11:55:14-07:00Foods with Ap“peel”2017-07-26 17:05:00 -0700Jeanne Petrucci, MS, RDN Living Plate Nutrition Education and Counseling Center<p><span class="dropcap">G</span>rab a kiwi and put down that vegetable peeler! This delicious fruit of New Zealand origin has sweet-tart green flesh with edible seeds hiding under an intimidating, fuzzy brown coat. People armed with vegetable peelers strip most kiwis, as many believe the skin is inedible. In fact, the skin is completely edible and quite nutritious. Leave the skin on and enjoy the benefits of triple the fiber and higher amounts of vitamin C than a naked kiwi.</p>
<p>The kiwi is not alone in its mission to be consumed with its peel intact. There are plenty of choices - just be sure you select organic produce whenever possible. Here are our choices for fruits and vegetables with edible peels:</p>
<p><strong>Eggplant</strong></p>
<p>The purple skin of eggplant contains abundant amounts of phytonutrients called anthocyanins. Anthocyanins are powerful antioxidants that neutralize free radicals looking to do damage in the body. Due to its toughness, it is best to cut the eggplant into small pieces or thinly slices before cooking. Try Farm Share Ratatouille, a recipe from Maria Adams, MS, MPH, RDN, one of our meal plan contributors. <em>See recipe at <a href="http://HalsaNutrition.com/2016/09/farm-share-ratatouille">HalsaNutrition.com/2016/09/farm-share-ratatouille</a>.</em></p>
<p><strong>Carrots</strong></p>
<p>Reach for your vegetable brush instead of your peeler. Aesthetically, a peeled carrot might be more appealing, but there is no reason to remove the skin of most well-washed root vegetables. We don’t buy claims that “all the nutrition is in the peel” – this is simply not true. The fiber, antioxidants, and vitamins permeate the flesh. If the slight bitterness of the peel is off-putting to you, reserve unpeeled carrots for cooked dishes like soups and stews or roast the carrots. Cooking tempers the bitterness and brings out the sweetness of this vitamin A superhero. Try Roasted Carrots with Tahini Dressing as a delicious side dish. <em>See recipe at <a href="http://LivingPlate.com">LivingPlate.com</a>.</em></p>
<p><strong>Cucumbers</strong></p>
<p>If purchasing your cucumbers from a grocery store instead of a farm market, give them a thorough washing with fruit and vegetable soap. A wax coating is often applied to preserve freshness in grocery stores. The deep green skin contains beta-carotene, vitamin K, and fiber, as well as silica, a compound that helps build collagen that is important for hair, skin, and bone health. English cucumbers have thinner skins and will be less bitter. We love using skin-on English cucumbers in our Favorite Gazpacho. <em>See recipe at <a href="http://LivingPlate.com">LivingPlate.com</a>.</em></p>
<p><strong>Citrus fruits</strong></p>
<p>The zest of citrus fruits is very aromatic and imparts a citrus flavor without the sourness of the flesh. Add lemon zest to soups or orange zest to dressings as we do here with this meal plan favorite—Roasted Asparagus Quinoa Salad. <em>See recipe at <a href="http://LivingPlate.com">LivingPlate.com</a>.</em></p>
<p><strong>Watermelon Rind</strong></p>
<p>Citrulline is an amino acid found in large amounts in the white part of the rind that may help promote blood flow and improve circulation. So eat through the sweet, juicy flesh right down to the tough outer skin or try this recipe for pickled watermelon rind with ginger—a perfect combination. <em>See recipe at <a href="http://BonAppetit.com/recipe/pickled-watermelon-rind">BonAppetit.com/recipe/pickled-watermelon-rind</a>.</em></p>
<p> </p>
<h2><strong>Recipes</strong></h2>
<h3><strong><img alt="" src="/RECIPE_BOTH_LivingPlate_Roasted%20Carrots%20with%20Tahini%20Dressing.jpg">ROASTED CARROTS WITH TAHINI DRESSING</strong></h3>
<p>2 lbs. carrots, peeled if desired and sliced in half lengthwise</p>
<p>1 tablespoon olive oil</p>
<p>½ tsp. salt</p>
<p>1 tsp. ground cumin</p>
<p>1 tsp. ground coriander</p>
<p>½ tsp. turmeric</p>
<p>Parchment paper</p>
<p>¼ c. tahini [sesame seed paste]</p>
<p>1 garlic clove [small], crushed</p>
<p>2 lemons</p>
<p>1 Tbs. nutritional yeast or parmesan cheese [see notes]</p>
<p>1 Tbs. olive oil</p>
<p>¼ c. warm water [plus more if needed]</p>
<p>¼ tsp. sea salt</p>
<p>¼ tsp. black pepper</p>
<p>¼ c. cilantro, chopped</p>
<p>2 Tbs. pumpkin seeds, raw</p>
<p><strong>Prep:</strong></p>
<p>1. Peel [if desired] and slice carrots.</p>
<p>2. Preheat oven to 400°F.</p>
<p>3. Juice lemon.</p>
<p>4. Chop cilantro.</p>
<p><strong>Make:</strong></p>
<p>1. Toss carrots with olive oil, salt and spices. Place carrots on parchment-lined baking sheets, making sure they are spaced apart.</p>
<p>2. Roast for about 30 minutes until soft and slightly browned.</p>
<p>3. Whisk together tahini, garlic, 4 Tbs. lemon juice, and nutritional yeast or cheese. Add olive oil and water, adding more water if needed to thin.</p>
<p>4. Season dressing with salt and pepper.</p>
<p>5. When carrots are done, remove from oven and place on plate.</p>
<p> 6. Drizzle with dressing and garnish with cilantro and pumpkin seeds.</p>
<p> </p>
<h3><strong><img alt="" src="/RECIPE_BOTH_LivingPlate_Gazpacho%20-%20stock.jpg">FAVORITE GAZPACHO</strong></h3>
<p>2 hothouse cucumbers, seeded and chopped but not peeled</p>
<p>3 red peppers, cored, seeded and chopped</p>
<p>8 tomatoes, mixed heirloom, chopped</p>
<p>1 small red onion, chopped</p>
<p>6 garlic cloves, minced or pushed through garlic press</p>
<p>6 cup quality tomato juice</p>
<p>½ cup sherry vinegar</p>
<p>½ cup quality extra virgin olive oil</p>
<p>sea salt to taste</p>
<p><strong>PREP:</strong></p>
<p> Roughly chop cucumbers, peppers, tomatoes, onion, and garlic.</p>
<p><strong>MAKE:</strong></p>
<p>1. Run each vegetable through food processor until finely chopped but not pureed. After each vegetable is processed, place in a large bowl and mix in balance of ingredients.</p>
<p>2. Chill for at least 4 hours or overnight. Puree ½ of the soup and add back to bowl. Ladle into bowls and finish with some fresh herbs before serving.</p>
<p><strong>Note: </strong>Fresh tomatoes can be used in place of tomato juice. Place about 6 tomatoes in blender and process until smooth. Pass through a sieve or cheesecloth to remove seeds and skins.</p>
<h3> </h3>
<h3><strong><img alt="" src="/RECIPE_BOTH_LivingPlate_Roasted%20Asparagus%20and%20Quinoa%20Salad.JPG">ROASTED ASPARAGUS AND QUINOA SALAD</strong></h3>
<p>1½ lbs. asparagus [about two bunches]</p>
<p>2 Tbs. olive oil</p>
<p>1 c. quinoa</p>
<p>2 c. vegetable broth or water</p>
<p>½ c. chopped almonds</p>
<p>1 Tbs. orange zest</p>
<p>3 ounces crumbled goat cheese [optional]</p>
<p><sup>1</sup>/<sub>8</sub> tsp. sea salt</p>
<p><sup>1</sup>/<sub>8</sub> tsp. ground black pepper</p>
<p>1 Tbs. olive oil</p>
<p>2 small oranges, juiced</p>
<p>3 Tbs. red wine vinegar</p>
<p>½ tsp. Dijon mustard</p>
<p><sup>1</sup>/<sub>8</sub> tsp. sea salt</p>
<p><sup>1</sup>/<sub>8</sub> tsp. ground black pepper</p>
<p><strong>Prep:</strong></p>
<p>1. Preheat the oven to 350°F.</p>
<p>2. Chop almonds.</p>
<p>3. Zest orange - for 1 Tbs. zest.</p>
<p>4. Juice 2 oranges.</p>
<p>5. Trim touch ends from asparagus.</p>
<p><strong>Make:</strong></p>
<p>1. Toss asparagus and olive oil together in a bowl and transfer to a baking sheet. Bake for 25-30 minutes or until tender and browned on the edges. Set aside.</p>
<p>2. Rinse quinoa well in a fine strainer under cold water. Transfer to a saucepan and add broth. Bring to a simmer and cover. Cook 15 minutes or until broth has been absorbed. Fluff with a fork. Set aside.</p>
<p>3. In a large mixing bowl, add the asparagus, quinoa, almonds, orange zest, salt and pepper. 4. In a jar, add all of the dressing ingredients - oil, orange juice, vinegar, mustard, salt and pepper. Cover and shake until emulsified. Pour over salad ingredients and toss to coat. Serve!</p>
<p> </p>
<p><em>Recipes courtisey of Living Plate. Visit at <a href="http://LivingPlate.com">LivingPlate.com</a>.</em></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:526bd25a-da71-4667-aabf-d4de730a00812019-08-19T11:55:08-07:002019-08-19T11:55:08-07:00Vegetarian Vision Returns to NYC for 25th Anniversary2017-07-26 16:40:00 -0700Anonymous<p><span class="dropcap">V</span>egetarian Vision, in conjunction with New Life Expo, will bring the nation’s largest vegetarian and health convention to New York September 9 and 10 at Penn Plaza Pavilion, located at 401 7th Avenue at 33rd Street (across from Penn Station). The event will run from 10 a.m. to 7 p.m. both days.</p>
<p> An international vegetarian convention and health and food festival, Vegetarian Vision is “a full weekend of food, fun and awareness” featuring vegetarian, vegan and yoga celebrities as well as health and wellness experts and exhibitors. Among the many featured speakers at this year’s convention will be Dr. Brian Clement of the Hippocrates Health Institute; Gary Null; Dr. Joel Fuhrman; Dr. Caldwell Esselstein, a cardiologist at Cleveland Clinic; Dr. Robert Ostfeld, director of cardiology at Albert Einstein College of Medicine; and Dr. Perry Frankel, cardiologist at Northshore Hospital, who will be offering six noninvasive health tests all weekend at his booth.</p>
<p> Advance admission is $15 for one day or $25 for the weekend. Visitors can preregister at <a href="http://VegetarianVision.org">VegetarianVision.org</a>.</p>
<p><em>To exhibit or for a free brochure, call 516-897-0900.</em></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:b43a0b75-ea85-4dda-a0d3-b29f1bcf42952019-08-15T21:17:31-07:002019-08-15T21:17:31-07:00Tax and Pricing Policies Spur Healthier Eating: Correlation Between Diet and Food Costs2017-06-30 08:24:06 -0700Anonymous<p><span class="dropcap">A</span> meta-study from Tufts University, in Medford, Massachusetts, documents a revealing relationship between diet and food prices. The researchers found that taxation of unhealthy foods and price reductions of healthy foods help shift consumers to healthier purchases.</p>
<p>They reviewed data from 11 studies on the impact of adding tariffs to unhealthy foods that lead to higher prices and 19 studies that examined the effects on the demand of reducing the prices of healthy foods. They discovered that consumers purchased 14 percent more fruits and vegetables when prices were reduced by 10 percent. Other healthy food price reductions produced similar results, with a 16 percent increase in consumption with each 10 percent price drop.</p>
<p>The researchers examined the impact of increases in the price of sugary drinks and fast foods. Following 10 percent price hikes, consumption of these items decreased by 7 percent and 3 percent, respectively.</p>
<p>“The global food system is exacting a staggering toll on human health, and this is very costly, both in terms of real healthcare expenses and lost productivity,” says Dr. Dariush Mozaffarian, senior author of the meta-study and dean of the university’s Friedman School of Nutrition Science and Policy. “Our findings suggest that subsidies and taxes are a highly effective tool for normalizing the price of foods toward their true societal cost. This will both prevent disease and reduce spiraling healthcare costs, which are causing a tremendous strain on both private businesses and government budgets.”</p>
<p class="fineprint"><br>
<em>This article appears in the July 2017 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:495eaef7-e1de-480a-bdd4-bc6f712e90422019-08-15T22:24:19-07:002019-08-15T22:24:19-07:00Astonishing Agriculture: Food Grows Without Soil or Groundwater2017-06-30 08:23:54 -0700Anonymous<p><span class="dropcap">P</span>roponents of GMO (genetically modified) food may argue that the technique is necessary because the world is running out of resources. However, agricultural startup Sundrop Farms, with offices in the UK and Australia, has developed high-tech greenhouse facilities that apply solutions to grow crops with less reliance on finite natural resources than conventional greenhouse production.</p>
<p>In 2010, Sundrop Farms opened a pilot facility in Port Augusta, South Australia, that is combining seawater and sunlight to grow food in the middle of the desert, unaffected by climate change, biotech land grabs, drought, floods and pestilence. They are using coconut husks, 23,000 mirrors to reflect solar power and desalinated seawater on a hydroponic farm of just under 50 acres to grow 17,000 metric tons of non-GMO food every year.</p>
<p>Built at a reported cost of $200 million, the facility has a year-round growing season. In winter, its greenhouse operates with the help of 39 megawatts of clean energy from solar power. Coles Supermarkets has signed a 10-year contract for the exclusive right to sell the company’s produce.</p>
<p class="fineprint"><br>
<em>This article appears in the July 2017 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:1e474724-43a8-4f1d-9de0-3baebbd39eb82019-08-15T21:08:16-07:002019-08-15T21:08:16-07:00Rigged Research: GMO Studies Compromised by Conflicts of Interest2017-06-30 08:23:51 -0700Anonymous<p><span class="dropcap">A</span>n article published by the journal <em>PLOS One</em> reflects the opinion of researchers affiliated with France’s National Institute for Agricultural Research that a large portion of studies on genetically modified (GM/GMO) crops are rife with conflicts of interest. They state that many have been tainted because someone that worked on a study was also an employee of a company producing them. The study investigated direct financial conflicts of interest, but not other factors such as authors being members of advisory boards, co-holders of patents or consultants to GM companies.</p>
<p>Out of 579 published studies analyzed, some 40 percent showed a possible conflict of interest. The authors noted that the suspect studies had a much higher likelihood of presenting a favorable outcome for GMOs compared to others. The majority of these studies (404) were American; 83 were Chinese.</p>
<p class="fineprint"><br>
<em>This article appears in the July 2017 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:69682c2f-44ec-4377-8980-212334a297302019-08-15T21:33:45-07:002019-08-15T21:33:45-07:00Eating Vegan on the Road: Clever Ways to Eat Healthy Anywhere2017-06-30 08:23:47 -0700Judith Fertig<p><span class="dropcap">T</span>raveling can be tricky for those trying to eat a plant-based diet, especially on long stretches of highway. More than 33 percent of Americans, or 100 million-plus people, are eating vegan/vegetarian meals more often, even if they do not adhere to a strict plant-based lifestyle, concluded a 2011 Harris Interactive study commissioned by the Vegetarian Resource Group. Here is what the discerning traveler can do when hunger strikes.</p>
<p>Start by looking for vegan pit stops before you go. Identify a plant-friendly restaurant group, such as Dr. Andrew Weil’s True Food Kitchen (now in 12 states), and then Google for their locations. Smartphone apps such as <em>Finding Vegan</em> and <em>Happy Cow</em> help point the way to vegan-friendly restaurants around the world.</p>
<p>This month, <em>Natural Awakenings</em> asked three savvy travelers how they manage plant-based eating wherever they go.</p>
<p>For Dustin Harder, eating well on the road is a matter of research and preparation. He is the New York City-based chef/host of the online program <em>The Vegan Roadie</em>, with 100 U.S. restaurant visits and counting and now seeking crowdfunding for its third season, set in Italy. Harder has learned to investigate his dining options ahead of time, and always packs a travel-size, high-speed blender, lots of trail mix and his favorite condiments of sriracha (bottled hot sauce) and nutritional yeast.</p>
<p>“You can locate great vegan restaurants in surprising places if you search online before you travel,” he says, listing Viva Vegeria and La Botanica, in San Antonio, Texas, and The Red Fern, in Rochester, New York, among his finds. Where vegan restaurants are scarce, he turns to plant-based options at Chipotle Mexican Grill and Panera Bread. His DIY hotel-room cuisine favorites are a Hotel Smoothie, Banushi (banana sushi) and Pizzadilla, a cross between a pizza and a quesadilla, “cooked” in aluminum foil using a hotel iron and ironing board.</p>
<p class="pullquote">
<em>Natural Awakenings</em> recommends using organic and non-GMO (genetically modified) ingredients whenever possible.</p>
<p>Matt Frazier, a runner and co-author of the <em>No Meat Athlete Cookbook</em>, recently went on the road for a self-funded book tour. Not only had he left his high-powered blender back home with his family in Asheville, North Carolina, he was on a tight budget. “The trick that has helped me not just survive, but thrive on the road is eating fresher, more whole and more raw,” he says. He recommends filling up on kale, broccoli, cauliflower, cabbage, nuts and seeds, berries, beans, onions and mushrooms.</p>
<p>Lindsay S. Nixon, author of <em>The Happy Herbivore Guide to Plant-Based Living</em> and related cookbooks, has traveled from her home in Los Angeles across the country and around the world, finding plant-based foods wherever she goes. “Almost every city has a Thai or Italian restaurant where you should be able to find something on the menu or adapt a dish to stick with plants,” she says. “You might have to get a little creative. I once asked for salsa and a plain, baked potato; not a bad combo, as it turns out.”</p>
<p>Wherever we find ourselves, we can still find healthy ways to eat.</p>
<p><br>
<em>Judith Fertig writes cookbooks and foodie fiction from Overland Park, KS. Connect at <a href="http://JudithFertig.com">JudithFertig.com</a>.</em></p>
<p> </p>
<h3><strong>Vegan DIY Room Service</strong></h3>
<p class="by-line">by Dustin Harder</p>
<h3>Pizzadilla<img alt="Vegan Pizzadilla Recipe" src="//cdn0.locable.com/uploads/resource/file/574530/Vegan-Pizzadilla.png" class="image-align-right">
</h3>
<p>Yields: 1 serving</p>
<p><em>1 large tortilla of choice (whole wheat or GMO-free corn)<br>
½ cup Daiya vegan mozzarella shreds<br>
2 Tbsp onion, chopped<br>
2 Tbsp green pepper, chopped<br>
¼ cup pizza sauce or marinara, store-bought<br>
Shredded fresh basil for garnish (optional)<br>
Field Roast Grain Meat Italian Sausage (optional)<br>
Large piece of aluminum foil Iron and ironing board</em></p>
<p>Preheat hotel or travel iron; the linen setting works well.</p>
<p>While the iron is preheating, place tortilla on a square of aluminum foil large enough to enclose the tortilla. Sprinkle half the cheese on one half of the tortilla, top with peppers and onions, spoon over the marinara and sprinkle with the remaining cheese. Fold the other half over the toppings, and then fold the foil over the entire Pizzadilla, completely closing the edges of the foil.</p>
<p>Place the foil packet on the ironing board and the iron on the foil packet. Iron it out to flatten slightly and then leave iron on the foil packet for 2 minutes, flip and repeat. Open foil, cut the Pizzadilla in half and it’s ready to eat.</p>
<p> </p>
<h3>Hotel Smoothie</h3>
<p></p><div class="image-with-caption image-align-left">
<img alt="progressman/Shutterstock.com" src="//cdn0.locable.com/uploads/resource/file/574531/Vegan-Hotel-Smoothie-Recipe.png"><div class="small">progressman/Shutterstock.com</div>
</div>Yields: 1 serving
<p><em>1 cup filtered water or apple juice<br>
Handful or two of tender, baby greens, such as baby spinach or kale<br>
1 banana, peeled, or another favorite soft, peeled fruit</em></p>
<p>Put the water, greens and banana in a high-speed, travel-sized blender and blend until smooth.</p>
<p><br>
</p>
<h3>Banushi</h3>
<p>Yields: 1 serving</p>
<p><img alt="Banushi Vegan Recipe" src="//cdn0.locable.com/uploads/resource/file/574532/Banushi-Recipe.png" class="image-align-right"><em>Nut butter of choice<br>
Bananas (not overripe; firm enough to hold toppings)<br>
Blueberries<br>
Pomegranate seeds or strawberries, cut into slivers<br>
Raw nuts of choice, crumbled, crushed or ground up</em></p>
<p>Peel the banana. Spread with a layer of nut butter to look like a sushi roll.</p>
<p>Place blueberries in a line down the middle lengthwise, about an inch apart.</p>
<p>Sprinkle with pomegranate seeds or strawberry slivers and top with raw nut crumble. Slice into pieces the size of sushi roll pieces.</p>
<p><br>
<em>Recipes courtesy of <a href="http://VeganRoadie.com">VeganRoadie.com</a>.</em></p>
<p class="fineprint"><br>
<em>This article appears in the July 2017 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:cc64812d-d44e-416a-8ca3-93a3943b020d2019-08-15T22:18:08-07:002019-08-15T22:18:08-07:00Beverage Battle: Water Overtakes Sweet Sodas2017-06-30 08:23:00 -0700Anonymous<p><span class="dropcap">A</span>fter decades of strong growth, bottled water consumption has outpaced carbonated soft drinks to become the largest beverage category by volume in the United States. Michael Bellas, chairman and chief executive at Beverage Marketing Corp. says, “When Perrier first entered the country in the 1970s, few would have predicted the heights to which bottled water would eventually climb.”</p>
<p>In 2015, U.S. bottled water consumption totaled 39.3 gallons per capita, while carbonated soft drinks fell to 38.5 gallons. Bad publicity about the health effects of sugary beverages is at the root of the trend, with some states considering making them off-limits to food stamp purchasers and cities voting for soda taxes to combat diet-related diseases like obesity and diabetes.</p>
<p class="fineprint"><br>
<em>This article appears in the July 2017 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:e16ca846-6408-4d9a-83c9-baead8c9b36f2019-08-19T11:55:06-07:002019-08-19T11:55:06-07:00Farm-to-Bakery – The True Meaning of Fresh2017-06-29 11:43:22 -0700Anonymous<p><span class="dropcap">S</span>tarseed Bakery, which specializes in gluten-, dairy- and soy-free baked goods, is pleased to announce the addition of more local farms as suppliers to provide delicious, seasonal ingredients. The bakery has joined forces with Harvest Drop, a purveyor of fresh seasonal produce and eggs from local farms, who delivers directly to its shop. It’s the true meaning of “fresh” since there is no warehousing of product. This exciting change enables Starseed Bakery to pass the benefits of exceptional taste and nutritional content to its customers, while helping to reduce its carbon footprint.</p>
<p>“We are especially excited about the eggs we are now using from Drake Farm in Skillman,” states founder and baker Linda Beg. “The chickens at Drake Farm are cage free, fed non-GMO feed, and are given a calcium enriched diet to assist their digestion. The freshness of their eggs is incomparable, which ensures a superior bakery product. We see it as a win-win, since these farm-to-bakery relationships further our commitment to supporting local farms and our local economy.”</p>
<p>Don’t miss the bakery’s seasonal offerings including blueberry pies, muffins, coffee cakes and more made with fresh New Jersey blueberries. Additionally, zucchini muffins and zucchini breads will be featured online.</p>
<p><em>For market locations visit <a href="http://StarseedBakery.com">StarseedBakery.com</a> or its retail outlet store at 100 Hibernia Avenue in Rockaway. 973-957-0500.</em></p>
<p> </p>
<hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>