vegetarian times - april 2016

21 NEW VEGAN RECIPES

STUFFED SWEET POTATOES WITH WATERCRESS CHIMICHURRI, p. 77

VEG DISHES TO MAKE TONIGHT

POP-UP GARDEN 5 EASY-TO-GROW VEGGIES

GARLICS HEALTH-BOOSTING POWERSBEST- EVERCAULIFLOWER PIZZA CRUST

ONE-POT WONDERS

NO-FUSS VEG DISHES!

WE MAKE FOOD THAT MAKES SENSE We are Dr. Praegers a multi-generational, family-owned food company, founded by two heart surgeons. Were committed to encouraging a way of eating sensibly through inspired offerings. Everything we create in our own kitchen starts with no-compromise recipes that help support an active lifestyle, so your appetite rules, not your schedule.

While the world has changed over the last 20 years that weve been in business, we remain true to our values and continue to create products that make our dads proud.

New Look, Same Great

Taste!

11 New Delicious Products!

www.drpraegers.com

vegetariantimes.com APRIL 2016 1

apr i l 2016

on the cover22 Garlic's Health-Boosting Powers

31 Pop-Up Garden: 5 Easy-to-Grow Veggies

32 Best-Ever Cauliflower Pizza Crust

35 One-Pot Wonders: No-Fuss Veg Dishes!

features52 VEG WORLD:REST, RELAX, RESTOREFour health-giving retreats where amazing veg meals are part of the program.BY MARY MARGARET CHAPPELL

60 5 INGREDIENTS: RAMEN REVIVALThe almost-instant soup noodles yield quick supper satisfaction.RECIPES BY ABIGAIL WOLFE

66 VEG BY THE BOOK: LET THEM EAT CAKEThe pastry chef and Clean Cakes author shares her sweet creations free of gluten and dairy.RECIPES BY HENRIETTA INMAN

72 1 FOOD 5 WAYS: WATERCRESS The powerhouse veggie tastes great in saladsand so much more.BY SARAH TENAGLIA

78 EASY ENTERTAINING: FRIENDS' NIGHT IN Invite friends over for an evening of fuss-free food, fun, and craft-beer cocktails.BY LOUISE LEONARD AND MARY MARGARET CHAPPELL

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HEALTHY VEG

22 IN PRAISE OF GARLICGet the most from this ancient superfood.BY KAREN ASP

26 DAIRY FACTS AND FICTIONNutritious powerfood, or food group that torpedoes your well-being? BY MATTHEW KADEY, MS, RD

28 SUPPLEMENT SMARTSAsian ginseng to the rescue.BY DAVID KALMANSOHN

22

TRENDING VEG

16 BEST FEET FORWARD These animal-friendly kicks will put a spring in your step.BY ASHLEE PIPER

18 VIVA VEGAN CHOCOLATE!We tasted 5 vegan-friendly chocolates.BY KRISTEN KUCHAR

20 ADOPT A FARM ANIMAL Sponsor an animal in need.BY NICOLE GREGORY

GARDEN TO TABLE

30 BE FRUITFUL Grow a fruit tree, wherever you live.BY SCOTT MEYER

31 5 FABULOUS EDIBLES FOR CONTAINERSYoull be surprised by what you can grow in a pot.BY THERESE CIESINSKI

32 LOSE THE GLUTENCAULIFLOWER PIZZA CRUSTA gluten-free pizza alternative thats also vegan.BY JULIE MORRIS

35 30 MINUTESONE POT WONDERFULFlavor without fuss (or mess) is what these hearty dishes are all about.BY SELMA BROWN MORROW

40 OUT OF THE BOXNOTHING COULD BE FINER than to be in Carolina in the springtime, when tender veggies are kicking off the growing season.BY CRISTIN NELSON

48 WEEKEND WHIZMAKE-AHEAD MORNING SMOOTHIES Power up your a.m. routine with a selection of premade, no-ice smoothies.BY LISA TURNER

86 CANT LIVE WITHOUT ITChef Amanda Cohen brings out vegetables unique flavor. BY NICOLE GREGORY

88 LAST BITEEAT BETTER, GET HEALTHY, SAVE THE PLANET Learn the essentials of plant-based nutrition with our new online course, plus enjoy this freekeh-lentil salad recipe from the course.BY MARY MARGARET CHAPPELL

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departments

5 LETTER FROM THE EDITOR 6 CONTRIBUTORS10 COMMUNITY87 RECIPE INDEX

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dominoagave.com | chagave.comReal Way

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Domino and C&H Organic Blue Agave Nectarsare delicious syrups made from the core of the blue agave

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IXEasily blend into hot

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Vegan Vanilla Pound Cake

FACEBOOK.COM/VEGETARIANTIMESMAG

@VEGTIMES

PINTEREST.COM/VEGTIMES

INSTAGRAM.COM/VEGETARIANTIMESMAG

Vegan baking can be tricky, but VT food editor Mary Margaret Chappell (a former pastry chef) shows you all the secrets of deli-cious, vegan baked-good success in our new online course: Secrets of Vegan Baking: American Classics. The course includes instruction, assignments, a tutorial on egg and dairy substitutes, and mouthwatering recipes. VEGETARIANTIMES.COM/VEGANBAKING

Busy travel schedules can wreak havoc on your weight-loss goals. Nutritionist Sara Sullivan, who developed VTs 6 Weeks to Plant-Powered Weight Loss online course, gives tips on how to stick to your healthy eating plan while on the road in 5 Ways to Avoid Weight Gain While Traveling, available online.VEGETARIANTIMES.COM/BLOG/5-WAYS-TO-AVOID-WEIGHT-GAIN-WHILE-TRAVELING/

SPRING IS THE time each year that my enthusiasm for new thingstravel, food, house projectstends to spin out of control. I want to fi nish everything on my 2016 to-do list, right now! But reality inevitably sets in, and Ill often spend late spring recalibrating my expectations for the rest of the year.

With everyones busy lives in mind, were focusing this issue on dishes that get you in and out of the kitchen in a fl ashwithout sacrifi cing health or fl avor. One Pot Wonderful (30 Minutes, p. 35) brings you fi ve hearty skillet dishes to keep you energized for those spring projects. In Ramen Revival (Five Ingredients, p. 60), we show you how to quickly turn a

dorm-room staple into delicious, inventive dishes, including lettuce wraps and an addictive chilled cucumber soup.

Want to have a few friends over but dont have time to cook an elaborate meal? Check out the simple-to-make yet elegant recipes in Friends Night In (Easy Entertaining, p. 78).

One way to create fast meals is to start with fresh edibles that you grow yourself. Now that springs (almost) in full swing, you can start planning a compact, edible container garden so your salad fi xings will be just a few steps away all summer long. We lay the groundwork for you in 5 Fabulous Edibles for Containers (Garden to Table, p. 31).

Finally, if getting away from it all (at least vicariously) is your goal for 2016, youll love Rest, Relax, Restore (Veg World, p. 52), which features images of and recipes from four idyllic retreats that feature amazing plant-based meals.

No matter how much you take on this spring, youll fi nd lots of inspiration in these pages for cooking healthy, plant-based dishes to fuel your many pursuits!

V E G D I S H E S I N A D A S H

Want to have friends over but dont have time to cook an elaborate meal? Check out Friends Night In, with five easy, elegant recipes (p. 78).

Michele CrockettEditor in Chief

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$1.00 OFFAny Dr. Praegers Purely Sensible Foods Product

NOT ELIGIBLE FOR DOUBLE COUPONING RETAILER: We will reimburse you the face value of this coupon plus 8 handling provided you and the customer have complied i i v vvi Vi } V>i v vwVi V Vipresented coupons must be shown on request. Any other application may constitute fraud. Coupon void where prohibited, taxed or restricted. Consumer must pay any sales tax. Cash value .001. Reproduction of this coupon is expressly prohibited.Mail to: Dr. Praegers, Inmar Dept. #80868, One Fawcett Drive, Del Rio, TX 78840

MANUFACTURERS COUPON EXPIRES 12/31/16

Look for our 11 New

delicious items!

Find Dr.Praegers

in your

grocers freezer.

Henrietta InmanHenrietta Inman, a skilled pastry chef and owner of

Henrietta Inman Ptissire, is author of the cookbook

Clean Cakes, featured in "Let Them Eat Cake" (p. 66).

She lives in Suffolk, England, and conducts baking

demonstrations, runs cooking classes, and sells her cakes

at farmers markets, pop-up bakeries, and festivals.

Raspberries and gooseberries and black, red, and white

currants. I also love to grow dark-green vegetables

curly kale, cavolo nero, sprouting broccoli, Swiss chard,

and spinach."

Richard CummingsRichard Cummings has done many photo shoots for the

natural-products industry over the decades. For "Friends'

Night In" (p. 78), he says, [The shoot] included a great

team and beautiful food, like a holiday dinner with friends

and a camera.

Culinary herbs like rosemary, lemon thyme, and

basil.Theyre a great addition to any dish."

Karen AspKaren Asp, an Indiana-based journalist, Womans Day

contributing editor, and world recordholding Nordic

walker, wrote this issues guide to garlic (p. 24). As a writer,

she specializes in health, fitness, nutrition, pets, and

travel; as an avid plant-based cook, she uses garlic as

much as possible.

Because I was born with a brown thumb, most of

my growing is in the form of burgeoning bills at local

farmers markets (and at the grocery store, with its

organic-produce section), unless, of course, chia seeds

count. I make a mean chia breakfast pudding!"

W E A S K E D O U R C O N T R I B U T O R S , What food do you love to grow?


[ E D I TO R I A L ]

FOOD EDITORMary Margaret Chappell

ASSISTANT EDITORKristen Kuchar

COPY CHIEFMatt Samet

[ A RT & P R O D U C T I O N ]

CONTRIBUTING DESIGNERSLarissa DavisKimberly HaughEleanor Williamson

PRODUCTION DIRECTORCynthia Lyons

PRODUCTION MANAGERMark Stokes

SENIOR IMAGE SPECIALISTAllan Ruhnke

PRODUCTION ASSISTANTMinniette Johnson

TEST KITCHEN MANAGERJohn Kirkpatrick

TEST KITCHEN ASSOCIATERobin Zimmerman

TEST KITCHEN ASSISTANTBeth Seuferer

PHOTOGRAPHERDennis Kennedy

[ CO N T R I B U TO R S ]

CONTRIBUTING EDITORSNicole GregoryDon Rice

CONTRIBUTORSLouise LeonardJulie MorrisSelma Brown MorrowSarah TenagliaCristin TurnerLisa TurnerAbigail Wolfe

RECIPE TESTERSCasey EastonLisa Turner

NUTRITION CONSULTANTAntonina Smith

[ A I M H E A LT H Y U ]

DIRECTOR OF CONSUMEREXPERIENCEMichael Daecher

SENIOR EXPERIENTIALMARKETING MANAGERRachel Van Buskirk

[ CO N S U M E R M A R K E T I N G ]

CIRCULATION DIRECTORJenny Desjean

DIRECTOR OF RETAIL SALESSusan Rose

RESEARCH MANAGERLori Rodriguez

[ SA L E S ]

ASSOCIATE PUBLISHER & EAST COAST FOOD & SUPPLEMENT SALES DIRECTORDan [email protected]

MIDWEST FOOD & SUPPLEMENT SALES DIRECTORLisa Dodson800-443-4974 [email protected]

WEST COAST FOOD & SUPPLEMENT SALESDIRECTORTanya [email protected]

DETROIT AD SALESKeith [email protected]

CLASSIFIEDS &MARKETPLACE SALESElizabeth [email protected]

[ M A R K E T I N G & W E B ]

DIRECTOR OF INTEGRATED MARKETINGGreg [email protected]

SENIOR EXPERIENTIAL MARKETING MANAGERRachel Van Buskirk

MARKETING COORDINATORLindsey [email protected]

MARKETING DESIGNERJudith [email protected]

COMMUNICATIONS DIRECTORDayna [email protected]

SENIOR DIGITAL DIRECTORAlan Zucker

VP & GENERAL MANAGER Kim Paulsen

PUBLISHER Joanna Shaw800-443-4974 x709 [email protected]

EDITOR IN CHIEF Michele Crockett

ART DIRECTOR Wis Mollerud Holt

Made in the U.S.A.

Address editorial correspondence to:

Vegetarian Times, 2520 55th St., Suite 200, Boulder, CO 80301 Fax: 303-625-1602

We assume no responsibility for unsolicited manuscripts and/or artwork, which must be accompanied by a self-addressed, stamped envelope.

FOR EDITORIAL QUESTIONS,CALL 303-625-1600; SUBSCRIPTION INQUIRIES, ADDRESS CHANGES, RENEWALS, CALL 877-717-8923 (U.S. & Canada) OR VISIT vegetariantimes.com/customerservice; FOREIGN ORDERS, CALL 386-447-2398.

EXECUTIVE CHAIRMAN Efrem Zimbalist III

PRESIDENT & CEOAndrew W. Clurman

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Copyright 2016 by Cruz Bay Publishing, Inc.

VEGETARIAN TIMES is a registered trademark.

Please use the content of Vegetarian Times wisely.

It is intended to educate and inform, not to

replace the care of a health professional.

Probi is a registered trademark of Probi AB.

THE COMPLETE LINE OF SOLGAR NUTRITIONAL SUPPLEMENTS IS AVAILABLE AT FINE HEALTH FOOD RETAILERS WORLDWIDE.

FOR STORE LOCATIONS AND ADDITIONAL INFORMATION, VISIT SOLGAR.COM OR CALL 1.800.645.2246

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F R E S H V E G FA R EFEATURED BLOG: Dolly and Oatmealdollyandoatmeal.com

WARM FINGERLING POTATOES WITH GARLIC-TURMERIC SAUCESERVES 4A golden yogurt sauce laced with turmeric turns a simple combination of roasted potatoes, cabbage, and chives into something special .

Garlic-Turmeric Sauce12 cup unsweetened,

cultured coconut-

milk yogurt

2 tsp. tahini paste

2 tsp. grated fresh

turmeric, or 1 tsp.

ground turmeric

1 12 tsp. apple

cider vinegar

1 clove garlic, minced

(1 tsp.)

tsp. fine sea salt 18 tsp. freshly ground

pepper

Potatoes 2 Tbs. olive oil,

plus more for brushing

parchment paper

1 lb. fingerling

potatoes, halved

lengthwise (2 cups)

tsp. coarse sea salt 18 tsp. freshly ground

black pepper

1 cup shredded purple

cabbage14 cup chopped fresh

chives

1 Tbs. black or white

sesame seeds

1 To make Garlic-Turmeric Sauce: Whisk together all ingredients in small bowl. Cover, and refrigerate until ready to use.

2 To make Potatoes: Preheat oven to 400F, and line baking sheet with parchment paper. Brush parchment liberally with olive oil.

3 Toss together potatoes and 2 Tbs. olive oil in bowl, and season with salt and fresh pepper. Place potatoes cut-side down on prepared

baking sheet, and roast 20 to 22 minutes, or until cut sides are lightly

browned. Turn potatoes with tongs, and roast 10 minutes more,

or until potatoes are golden all over, and tender. Cool 10 minutes.

4 Transfer Potatoes to bowl, and toss with cabbage and chives. Drizzle with 13 cup Garlic-Turmeric Sauce, and toss to coat. Sprinkle

with sesame seeds. Serve warm with more Garlic-Turmeric Sauce,

if desired.

PER SERVING 239 CAL; 4 G PROT; 13 G TOTAL FAT (3 G SAT FAT); 28 G CARB; 0 MG CHOL; 328 MG SOD; 4 G FIBER; 4 G SUGARS

Food stylist, photographer, blogger, and author (Chickpea Flour Does It All, to be released April 5) Lindsey S. Love lives with her husband and dog in Brooklyn, N.Y. Her blog, Dolly and Oatmeal (dollyandoatmeal.com), celebrates healthy whole-grain, gluten-free foods, as well as seasonal produce. This recipe was born out of a love for old-fashioned potato salad and a desire for a new, mayo-free version of the traditional one. Serve these savory spuds hot or at room temperature.

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Im starting my rst kitchen

garden this summer, but I suspect

it will be my wee watermelons.

Amanda Baker

T E L L V TWhat food do you love to grow?

Zucchini ! It s the gift that keeps on giving. I grate and freeze a bunch for zucchini fr itters in the winter. Mary Duncan

Tomatoes and dark, leafy greens in the vegetable garden. Plus,I love to grow a variety of fruit trees so I can have yard fruit nearly year-round. I cant imagine not having citrus trees.

Shawn Plowman

I have a l itt le kitchen herb patch that keeps me in f lavorwith basi l , parsley, thyme, rosemary, sage, bay, di l l , and tarragonacross three seasons. I try something a l itt le different each year.

Jennifer Minnick

Hot peppers! Love to can them and use year-round in dishes and on pizza.

Rhonda Simpson

I love growing Sun Sugar tomatoes. They are grape sized, orange colored,

and taste like (healthy) candy.Arlene Stilgenbauer Lengyel

Okra.Reina Ruiz

Kale and beets.Jaime Harris

Thyme, basil, and parsleyon my small terrace.Mireille Davenne

Every issue, we ask a food-related question, and our VT community responds!* *Responses are edited for clarity.

FACEBOOK.COM/VEGETARIANTIMESMAG

@VEGTIMES

PINTEREST.COM/VEGTIMES

INSTAGRAM.COM/VEGETARIANTIMESMAG

JOIN US ONLINE

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M O S T L I K E D R E C I P E

Beet-and-Lentil Hummus

This vibrant Beet-and-Lentil Hummus

recipe, created by My New Roots blogger

Sarah Britton (mynewroots.org), reached

more than 215,000 people on Facebook.

GET THE RECIPEvegetariantimes.com/recipe/beet-and-lentil-hummus/

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Men can dress down this lace-up Lukeboot by Bourgeois Boheme by cuffing pant legs and going sans socks, or dress it up with a fitted suit. The Luke is a very versatile shoe for transitioning seasons. $276; bboheme.com

Airy, flirty, and made from unique reclaimed fabrics, no two Cordulia Sandals by Brazilian brand Insecta Shoes are alike. And the style pairs perfectly with a sundress and freshly painted toes. $129; insectashoes.com

For days when you want to keep your piggies under wraps, these Sallys by U.S.-crafted brand Nicora can be laced up for an old-school Happy Days look, or rocked laces-out for casual flair. $197; nicorashoes.com

Slip into something more comfortable with the Indosole Prahu Boat Shoe.Made from recycled motorcycle tires and organic cotton canvas, these will become his favorite shoe of the season. $60; indosole.com

An indispensable addition to any womans closet, the classic ballet flat gets a floral upgrade with naes Marina Flat, whose slight heel works perfectly dressed up or down. Whats more, theyre made in a carbon-neutral factory. $114; nae-vegan.com/en

AFTER A COLD, SLUSHY WINTER, the brighter days of spring beg for peppy pedicures and breezy, more stylish footwear. In addition to being on-trend for warmer-weather ensembles, these shoes maintain a lighter footprint by boasting ethical construction (no sweatshops), sustainable materials (like reclaimed cork, vintage

fabrics, and faux leather made from plastic bottles), and intentionally animal-free fabrications. With eco-cred so solid, you can skip, hop, and run for your commuter bus with a clear conscience.

Cork is the latest in breathable glamour, and this Sydney Brown Curved Heel Pump impresses in the board-

room yet transitions seamlessly to after-work drinks. $455; sydney-brown.com

B E S T F E E T F O R WA R D

These animal-friendly kicks will put a spring in your stepBy Ashlee Piper

Chicago-based author Ashlee Piper writes about eco-beauty and style at her site, The Little Foxes (thelilfoxes.com).

Goodness!Enhance the flavor of your favorite foods with the goodness of

Natures Way Liquid Coconut Oil. Great for baking, sauting

or adding to dressings and dips, its the smart cooking oil

alternative. Its always liquid, even when refrigerated.


V I VA V E G A N C H O C O L AT E !

The VT staff indulged their sweet tooth by tasting ve fantastic vegan chocolates. Some were made with equipment that also processes milk

so check the label to make sure its the right bar for you!

Theo Salted Almond

Not for the faint of heart, this super-intense chocolate had a strong salt taste that paired nicely with the almonds.$4/3 oz.; theochocolate.com

darkchocolate

Alter Eco Dark Quinoa Organic Chocolate

The nutty, toasted, puffed royal pearl quinoa added a fun, light, crispy crunch to this Ecuadorian dark chocolate, with raw cane sugar, and Madagascar bourbon vanilla bean. $3.99/2.82 oz.; alterecofoods.com

Endangered Species Natural Dark Chocolate with Blueberries

We enjoyed the subtle blue-berry taste, but we love even more that 10 percent of the net profits are donated to nonprofit partners that protect and preserve wildlife. $2.99/3 oz.; chocolatebar.com

Lake Champlain Dark Chocolate Peppermint Crunch

Crunchy peppermint candies smothered in creamy, sweet chocolate created a great texture in this small-batch bar that'scrafted in Vermont. $4/3 oz.; lakechamplainchocolates.com

Salazon Choco-late Co. Organic Dark Chocolate with Sea Salt & Turbinado Sugar

Granules of both sugar and sea salt balanced each other out, offering a delightful taste and consistency. At least 1 percent of gross proceeds support the Pacific Crest Trail Association and its mission to preserve the legendary Pacific Crest National Scenic Trail. $4/2.75 oz.; salazonchoc.com

cocoa cocoa

cocoacocoa

By Kristen Kuchar

Check out our online Vegan Baking course to learn how

to choose the right ingredients to replace dairy, as well as other

professional vegan-baking techniques.

vegetariantimes.com/veganbaking

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FIBER7g

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*Processed in a facility that also processes milk, egg, wheat, soy, sh oil, shell sh, peanut and tree nut ingredients. Read the entire label before use. 2016

1 serving Purely Inspired Organic Protein, French Vanilla

Blend ingredients until creamy and smooth. Add more carrot juice if diffi cult to blend. Scrape down sides as needed. Garnish with pineapple and turmeric if desired.

Turmeric Protein SmoothieINGREDIENTS: 1 cup frozen or fresh

pineapple

1/2 tbsp. fresh ginger

1/2 tbsp. ground turmeric

1 1/2 cups carrot juice

Juice from 1/2 small lemon

Healthy & Organicmeets

Delightfully Delicious

purelyinspired.comFacebook logo is owned by Facebook Inc.


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MEET ATHENA. She is a miniature black Angus who was recently rescued from slaughter in a Southern California cruelty case.

Shes the cutest little thing, says Ellie Laks, founder of Th e Gentle Barn, a rescue group with locations in Santa Clarita, Calif., and Knoxville, Tenn.A backyard butcher brought animals at auctions, slaughtered them, cut them up, and sold the meat to people in his community. Th e animals, explains Laks, were diseased and kept in fi lthy conditions. Th e meat was tainted with parasitesit was a hazard to th e animals and to the people he was feeding, she says.

Local authorities fi nally confi scated the animals, and Th e Gentle Barn took them in. Among them was Athena, emaciated, sick, and terrifi ed. It took a long time to heal their bodies, help them gain weight, and build muscle, says Laks of the rescued animals.

Animal lovers moved by stories like thisand who want to help but cannot take in an animalmight fi nd that adopting, or sponsoring, a rescued animal is an emotionally satisfying solution.

Compassion in actionAdopting means making a monthly donation for that animals care to the group that does this work, paying a portion of the very high food and veterinary bills.

Th e costs are tremendous with the level of care we give them, says Laks. We take animals no one else wants. So, out of the gate, we have huge vet costs.

Th e Web site for Th e Gentle Barn and those for similar groups provide a virtual barnyardphotos and stories of the rescued animals, allowing donors to choose which theyll sponsor.

Th e Gentle Barn, founded in 1999, cares for 175 animalsall rescued from abuse or neglect.

By sponsoring a rescued animal, a person participates in its recovery, says Meredith Turner-Smith, the media-relations specialist at Farm Sanctuary,

founded in 1986, with three locations in California and New York. Says Turner-Smith, Th e sponsor is sent a letter detailing how their new adoptee got to Farm Sanctuary, an adoption certifi cate naming them as the Proud Parent, and a 4- x 6-inch color photograph of their adoptee.

Farm Sanctuary sponsorships continue for a minimum of one year, but can go on for as long as the sponsor wishes. We have one person who sponsored Bing Goose from 1990 until Bing died in 2015, says Turner-Smith. Sponsorships range from $10 a month for a chicken to $50 for a cow.

Farm Sanctuary currently cares for 873 animals. Over 30 years of Farm Sanctuarys existence, thousands of animals have been recognized in this way, Turner-Smith says.

Happy outcome for allSponsoring is a win-win-winfor the animals, their caretakers, and the sponsors.

Adopting a farm animal allows sponsors to express their activism on this issue, Turner-Smith explains. Th e Gentle Barn updates sponsors every three months about their adoptees. Sponsorships range from $5 per month for chicks to $50 for horses.

For the lucky few [animals] who come to us pregnant or with their young, they never have to worry about being separated from their families again and are able to raise them and share them with the humans who care for them, says Turner-Smith.

Sponsors share in that healing process and can witness fi rsthand how their donations completely turn around the lives of these individuals, she says.

A D O P T AFA R M A N I M A L

For animal lovers who cant personally take in a rescued animal, sponsoring one with a monthly donation off ers real help

By Nicole Gregory

It took a long time to heal their bodies, help

them gain weight, and build muscle, says Laks of the rescued animals.


For the lucky few [animals] who come to

us pregnant or with their young, they never have

to worry about being separated from their

families again.

Safran

Marlon Athena

Lily

Bodhi

Liza

Bebe

Rascalina

Krishna

Melvin

Portia


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GARLIC MAY STINK, literally, but when it comes to health benefi ts, this plant is a winner. Not only is it rich in phosphorus, calcium, and copper, but when incorporated into a regular diet, it may reduce risks of cancer and heart disease.

Th e list of its many benefi ts goes on. Garlics benefi ts include lowering total cholesterol and blood pressure, reducing oxidative stresswhich has been linked to numerous health conditionscontrolling infections, helping keep iron in circulation, and possibly reducing the risk of cancer, says George Mateljan, Hawaii-based author of The World s Healthiest Foods

(GMF Publishing, 2015) and founder of Health Valley Foods.

COOKED VS. RAWAs for its famous odor? Not until you cut into a garlic clove will its sulfur compounds release their smell. Th e compounds found in raw garlic confer the greatest health benefi ts, but cooked garlic is a superstar, too

lending a fl avor kick to soups, stews, breads, meats, vegetables, sauces, and dressings. It can also be roasted on its own so that each clove becomes soft and spreadable.

Meanwhile, letting crushed garlic stand for 10 minutes before cooking with it can prevent the loss of its cancer-fi ghting properties, according to a study in the Journal of Nutrition.

I N P R A I S E O F

G A R L I CGarlic is a favorite ingredient for cooks

around the worldand provides a variety of health benefits. Heres how to get the

most from this ancient superfood.By Karen Asp

The TUVJGTDCNDTCPF with bothNon-GMO and TRU-ID certification

Yes, there are festivals dedicated to garlic! Check out one of these garlic parties, where you can buy diff erent types of garlic, attend cook-off s, watch chefs in action, and more.

GILROY GARLIC FESTIVAL

Gilroy, Calif. | July 29 to 31

gilroygarlicfestival.com

ELEPHANT GARLIC FESTIVAL

North Plains, Ore. | August 12 to 14

funstinks.com

MINNESOTA GARLIC FESTIVAL

Hutchinson, Minn. | August 13

sfa-mn.org/garlicfest

CLEVELAND GARLIC FESTIVAL

Cleveland, Ohio | August 27 & 28

clevelandgarlicfestival.org

POCONO GARLIC FESTIVAL

East Stroudsburg, Pa.

September 3 & 4

poconogarlic.com

GARLIC AND HERB FESTIVAL

Bennington, Vt. | September 3 & 4

lovegarlic.com

TORONTO GARLIC FESTIVAL

Toronto, Ont. | September 18

torontogarlicfestival.ca

HUDSON VALLEY GARLIC

FESTIVAL

Saugerties, N.Y. | October 1 & 2

hvgf.org

VIRGINIA WINE & GARLIC

FESTIVAL

Amherst, Va. | October 8 & 9

virginiagarlicfestival.com

SSSS

KNOW YOUR GARLICSupermarkets usually carry just one kind of garlic, but there are actually hundreds of diff erent typesthey can be found at farmers markets and garlic festivals (see left). Th ey all fall into one of two general categories:

SOFTNECKCharacteristics Most frequently found in grocery stores, this type

produces stalks, but usually also

has more individual cloves than the

hardneck types.

Flavor profile Generally milder than hardneck.

Common types Silverskin and artichoke

HARDNECKCharacteristics Garlics in this category feature hard, woody stalks

that often send up a floral stalk, and are

larger but provide fewer cloves per bulb

than softneck varieties.

Flavor profile This category includes a wider variety of flavorsincluding

some that border on intensethan

softneck garlics.

Common types Rocambole, porcelain, purple stripe, marbled purple

stripe, glazed purple stripe

Garlic supplements to tryAlthough garlic and its derivatives are included on the Food and Drug Administrations Generally Recognized As Safe list, check with your doctor before taking garlic supplements, particularly if you are pregnant, nursing, or on blood-thinning medications. Here are a few options:Kyolic Aged Garlic Extract

$21.99/300 Formula 100 capsules;

kyolic.com

Metagenics SuperGarlic 6000

$31.95/90 600 mg concentrate

tablets; metagenics.com

Natural Factors GarlicRich Super

Strength Garlic Concentrate

$13.97/90 500 mg coated softgels;

natralfactors.com

Natures Way Garlic Bulb

$5.49/100 580 mg vegetarian

capsules; naturesway.com

The Vitamin Shoppe Aged Garlic

Extract

$15.99/200 600 mg capsules;

vitaminshoppe.com

Journalist Karen Asp writes about fitness, health, nutrition, travel, and pets for numerous publications, including More, O, Prevention, Family Circle, and Better Homes and Gardens.


Discover Why This

Health-Conscious Vegetarian

Uses BioSil for Her

Skin, Hair, and Nails!

You dont look this youthful, beautiful and healthy at 61 without making some very smart choices. Thats why Christie eats healthy

organic foods, gets in 10 to 20 minutes of exercise a day, and takes

the first and only advanced collagen generator, BioSil Hair, Skin,

Nails. Why BioSil? Its simple...

After the age of 21, we women lose about 1% of our collagen

every year, says Christie. Collagen is directly responsible for

plumping skin, removing wrinkles, and creating vital skin

elasticity. Whats more, collagen increases nutrient-rich blood

flow to the scalp giving you thicker, stronger, and shinier hair.

I was drawn to BioSil because of the clinical trial results I saw

in medical journals. BioSil gives you the ability to re-gain lost

collagen, add new collagen, and protect both new and existing

collagen. I am amazed at the difference I see in my skin, hair,

and nails, Christie says smiling. I also appreciate that BioSil

works naturally and contains no animal parts. Christies other

secrets to looking great at any age

Exfoliate everyday, always wear sunscreen (even on cloudy days),

and be beautiful on the inside by caring about all living creatures!

See Christies Daily 15-Minute Health & Beauty Routine

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Research 297, 147-153. ** Wickett et al. 2007, Archives of Dermatological Research 299, 499-505.

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2016 Bio Minerals NV. Manufactured by Bio Minerals NV, Belgium. ch-OSA, BioSil, the ch-OSA logo and Advanced Collagen Generator are registered trademarks of Bio Minerals NV.

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

Available at natural health stores nationwide


FACTS & FICTIONNutritious powerfood with health-boosting potential

or food group ready to torpedo your well-being? Heres the lowdown on some of the biggest dairy facts and fallacies.

By Matthew Kadey, MS, RD

TO DAIRY, or not to dairy? Th at is the question many vegetarians mull over. Controversy swirls around this food group, but if you know whats true and whats not about dairy, you can make informed decisions about how it fi ts into your diet.

FACT: ORGANIC DAIRY IS A WORTHWHILE SPLURGEDairy is better if its greener. Researchers at Washington State University tested organic and conventional milk samples from across the U.S. and found that the former contained on average 25 percent less infl ammatory omega-6 fatty acids and 62 percent more anti-infl ammatory omega-3s than non-organic milk. Dairy products carrying the USDA organic seal must hail from cattle that spend at least four months of the year roaming and nibbling on pasturea more natural feeding method that improves fat profi les over a grain-only diet. TIP Animals on organic farms are not given antibiotics or hormones, so their milk wont contain these substances, either.

FICTION: YOU MUST GUZZLE MILK TO BUILD BONES OF STEELStudies show that going dairy-free will not necessarily lead to weak bones. Th ough calcium and vitamin D are an important part of building a break-resistant skeleton, optimal bone health

requires a balanced diet featuring a range of nutrients, including protein, magnesium, vitamin D, vitamin K, and maybe even omega-3 fats and antioxidants. TIP Beyond moo juice, you can meet your calcium needs via calcium-set tofu, dark greens, legumes, sesame seeds, and fortifi ed non-dairy beverages like hemp milk.

FACT: DAIRY IS A PROTEIN POWERHOUSEWhen it comes to sources of complete protein, meaning something that contains a full arsenal of essential amino acids, few foods outperform dairy: A 6-ounce serving of Greek yogurt packs as much as 18 grams of protein, while a glass of milk delivers 8 grams (almond milk has only a single gram). TIP Dairy has a Biological Value (the measurement used to determine what percentage of protein is utilized by the body) thats higher than meat. Th is makes dairy potentially useful in building lean body mass.

FICTION: DAIRY IS THE CAUSE OF MANY ILLSTh e Internet is replete with tales of dairy-linked wellness woes, including cancer, excessive infl ammation, nasal congestion, and even osteoporosis. Th ere is no credible proof that a glass of milk or a square of stinky cheese is harmful for most people. With that said, dairy can cause digestive woes for those sensitive to lactose or casein protein. TIP People who have trouble digesting milk might opt for lactose-free varieties, or fermented products like kefi r.

FACT: SOUR HAS POWERDuring fermentation, milk products like yogurt, kefi r, and moldy cheese become populated by a colony of good-for-you probiotics. Once consumed, these probiotics can improve your gut fl ora for improved digestive and immune health. TIP If you are including dairy in your diet, be sure to prioritize fermented products, o pting for cultured dairy in which the benefi cial bugs arent swimming in added sugars.

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FICTION: FAT-FREE IS BESTRecent research suggests that moderate intakes of saturated fat wont necessarily hurt your heart. In fact, a 2015 study found that full-fat dairy off ered some protection from metabolic syndrome, a cluster of conditions that elevates heart-disease risk. Dairy with some fat still present can increase the absorption of fat-soluble vitamins A and D, while fat-free options like yogurt can be laced with added sugars. TIP To keep overall calorie intake in check, select 2 percent milk and yogurt, while enjoying full-fat cheese moderately.

Matthew Kadey is a registered

dietitian and food writer based

in Waterloo, Canada. His is also the

author of Rocket Fuel (VeloPress, 2016)

and Muffin Tin Chef (Ulysses, 2012).


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S U P P L E M E N T S M A R T S

ASIAN GINSENG T O T H E R E S C U E

If taken correctly, this type of ginseng may help to restore your

mental and physical energy

By David Kalmansohn

WITH A STARBUCKS on every corner, its obvious that caff eine is Americas fi rst response to its personal energy crisis. But the caff eine in coff ee and other products can backfi re, leading to restlessness and insomnia. An alternative to caff eines quick fi x is Panax ginseng, an adaptogenic (stabilizing) herb that may help the body cope long-term with fatigue, stress, immune-system dysfunction, and numerous other health conditions. Th e World Health Organization fi nds clinical support for ginsengs use as a restorative agent for enhancement of mental and physical capacities in cases of weakness, exhaustion, tiredness, and loss of concentration.

Power Source There are three types of ginseng. The first twoPanax ginseng, also called Korean or Asian ginseng; Panax quinquefolius, also called American ginsengcontain active in-gredients known as ginsenosides. Meanwhile, Siberian ginseng, which is a different plant, does not contain ginsenosides. In Chinese medicine, Panax quinquefolius is considered the cooling yin to the warming yang of Panax ginseng. And a study published in Acta Pharmacologica Sinica confirmed that Panax ginseng stimulates the central nervous sys-tem, while Panax quinquefolius calms it.

Use It Right For health maintenance and improved energy, the University of Maryland Medical Center advises taking ginseng in cycles, e.g., three weeks on and two or three weeks off. Suggested daily supplementation usually ranges from 100 to 600 milligrams, standardized to at least 4 percent ginsenosides, in divided doses.

Precautions A clinical study published in The Journal of Alternative and Complementary Medicine found that for healthy adults, Panax ginseng is safe and tolerated up to 2 grams per day for four weeks. However, the herb can negatively interact with a long list of medications; check with your health care practitioner before using. Also, women who are pregnant or nursing should avoid ginseng.

Los Angelesbased David Kalmansohn has a long history of covering issues of mind, body, and spirit. He is the former executive editor of Natural Health and former deputy editor of Mens Fitness.

TWO TO TRYParadise Herbs Panax Red Ginseng$14/60 vegetarian capsules (200 mg extract standardized to 20 percent ginsenosides, with 50 mg licorice root, red date, and tangerine rind); paradiseherbs.com

Solgar Korean Ginseng $20/60 vegetarian capsules (250 mg extract standardized to 8 percent ginsenosides, plus 200 mg raw ginseng powder); solgar.com


Standard fruit trees top 30 feet tall, while those sold as semi-dwarf can be more than 15 feet. Dwarf and miniature types peak at 10 feet tall, with a similar-diameter canopy. Just about every kind of fruit tree now comes in the smaller sizesthese are the easi-est to start with.

Apples You can choose from many varieties, including favorites like Honey Crisp and Golden Delicious. In the tightest spaces, you can plant a columnar apple, which has stubby limbs that keep the fruit close to the trunk.

Cherries Pie (aka tart) types tend to be more productive and less prone to problems than sweet cherries. Whichever you choose, cover the tree with netting to prevent birds from devouring your crop before harvest time.

Citrus Lemons, limes, and mandarin oranges dont tolerate freezing temperatures, but the dwarf trees grow well in pots that you can bring inside during the winter months. Meyer lemons and kaffir limes are especially well-adapted to containers.

Peaches These summer favorites come in early season, midseason-, and late seasonrip-ening varietiesthe latter are best where hard frosts continue well into spring, which can kill the blos-soms of earlier types.

Sunshine and fresh air Your fruit tree will grow vigorously and avoid issues if you situate it in a spot with all-day sun and an unobstructed breeze.

Mind the graft Dwarf fruit trees are made by grafting a branch from the desired fruit-tree type with a rootstock that stays short. The graft line is visible as a swelling near the base of the trunk. Dig a hole, loosen the soil inside it, then set your tree so that the graft line is 2 inches above the soil.

At stake A young trees shallow roots leave it vulnerable to damage in heavy winds, so you want to keep it securely staked for the first couple of years. After pushing two wooden stakes into the soil on op-posite sides of the trunk, use tree ties or any broad, elastic material to wrap a figure-eight loop between

the trunk and stakes. The ties should be taut but still allow the tree to bend a bit in the wind.

Open the center Air circulating through your young tree prevents diseases and fungi. As branches grow, some will lean out and oth-ers will lean in toward the main tree trunk. In late winter, prune off branches that cross in the center and block air flow.

Dare to thin Youll harvest the biggest and best fruit if you thin out the crop each year. When the fruit is quarter sized, choose one to keep every 3 inches or so on each branch, and then remove the rest. Painful, yes, but youll be glad you did it.

Go organic Pests and diseases can sometimes infest backyard fruit trees, but you can keep your harvest pure by treating problems with safe, natural controls, such as horticultural oil and mineral sprays.

Light container A 15-gal-lon container is big enough to grow a dwarf fruit tree, but still manageable to move. Ceramic pots look nice, but plastic is not as heavy. Fiber pots are the best option: Theyre lightweight, dont overheat in the sun (unlike plastic), and air-prune the trees roots so they dont encircle the pot and choke the tree.

Super soil Never use soil youve dug up outsideit holds too much water. You can use bagged potting soil, but the ideal mix for a fruit tree is equal parts peat or coir (coconut husk fiber), mature compost, and vermiculite.

Food and drink Give your tree a gallon of water every 7 to 10 days when it hasnt rained. Each spring and fall, scratch a couple inches of mature compost into the top layer of soil mixture to nourish the tree and keep it bearing fruit season after season.

Scott Meyer, author of The City Homesteader (Running Press, 2011), has no happier memory than climbing the cherry trees at his grandparents home in Philadelphia.

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BEfruitfulRIPE FRUIT HANGING from trees right outside your door sounds heavenly, doesnt it? If you have a sunny spot in your yard or just on a balcony, you can cultivate homegrown apples, cherries, citrus, peaches, and more. Dwarf trees fi t into small spaces yet bear bushels of full-sized fruit. Many thrive in containers, so you dont even need a yard for planting. Th at puts them in reach of just about anyone who loves fresh, healthy food.

Go forth and grow your own apples, peaches, or other tree fruitwherever you live By Scott Meyer

Therese Ciesinski has written for Garden Design, This Old House, and Coast Home magazines. She lives and gardens in Southeastern Pennsylvania.

Fabulous Edibles for

Room for roots Almost anything can be a pot, as long as its large, has drainage holes, and isnt made from (or once held) anything toxic. Start at 12 to 14 inches in diameter and 14 inches deep for a single plant, and go up from there. Planters on wheels or plant caddies make heavy containers easier to move.

The right soil Not garden soil, which is too dense, but a porous organic potting mix made for large contain-ers. Look for mixes made with coir (coconut-husk fiber) and amended with compost or other organic matter, which provides good drainage while conserving moisture.

Plenty of water Potting mix dries out quickly: Water consistent-ly, and never let containers dry out completely. If its hot or hasnt rained, you might need to water once or even twice a day. Water until it runs out of the drainage holes. Dont let a pot stand in water. In arid climates, drip irrigation is a time- and water-saver.

Enough light Blueberries, raspberries, hot peppers, and cucumbers need eight hours of sunlight a day for an appreciable yield. Mint can get by with less. Also, make sure there is good air circulation around the potssmart advice for any plant growingin a container.

Faithful feeding Most potting soils contain few nutrients, so fertilizing plants is a must. Use a diluted, water-soluble fertilizer like seaweed emul-sion, according to the directions on the label.

Blueberries Yes, blue-berries. Standard bushes can grow 6 feet tall, but smaller varieties top out at 2 to 3 feet. One thing blueberries need to thrive is acidic soiluse a soil mix especially for blueberries, azaleas, or rhododendrons. Try dwarf varieties Jelly Bean (Raintree), Sun-shine Blue (Peaceful Val-ley), or Top Hat (Burpee).

Cucumbers Grow cukes in a pot? Absolutely. Cucumbers take off in the warm soil of a container. Try bush varieties, which get about 2 to 3 feet tall (a tomato cage works well as a trellis). Varieties include Spacemaster (Botanical Interests), Patio Snacker (Territorial Seed), and Arkansas Little Leaf (Sow True Seed).

Hot peppers Attrac-tive and edible, hot peppers are the perfect ornamental for a patio or deck. Wear gloves when handling the fruits and dont rub your eyespep-per juice burns. Varieties include Chinese 5-Color (Baker Creek), Cayenet-ta (Territorial Seed), and Thai hot pepper (Botani-cal Interests).

Mint Iced tea and mint juleps are just a snip awayin a pot on the patio. Mint prefers moist, rich soil; growing it in a pot keeps its rambunctious nature under control. Besides pepper- and spearmint, there are lemon, pine-apple, and chocolate mint, all readily available at garden centers.

Raspberries In the garden, raspberries grow on canes up to 8 feet tall; container varieties stay 4 feet and under. Varietiesinclude red Raspberry Shortcake (Raintree) and purple Glencoe (Burpee)both thorn-lessand the thorny but luscious Fall Gold (Peaceful Valley).

Baker Creek Heirloom Seeds rareseeds.com

Botanical Interests botanicalinterests.com

Burpee burpee.com

Peaceful Valley Farm Supply groworganic.com

Raintree Nursery raintreenursery.com

Sow True Seed sowtrueseed.com

Territorial Seed Company territorialseed.com


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By Therese Ciesinski

You dont need acres of land and the sweat of your brow to grow vegetablesa few big pots can yield a bountiful and delicious harvest, with less work. Gardening in containers keeps produce off the ground, making diseases less likely. If a plant is wilting in the sun, simply move it into the shade. And did we mention that harvesting is a breeze? Grow your favorites, or try some of the new, compact varieties specifically bred for containers.


CAULIFLOWER PIZZA CRUST

A gluten-free pizza alternative thats also veganBy Julie Morris

CAULIFLOWER PIZZA CRUSTS are all the rage these days among gluten-wary eaters. But to make a caulifl ower crust thats texturally on-point and truly healthy, youll need a few culinary tricks up your sleeve. Pre-roasting the caulifl ower before creating the dough gets rid of excess moisture and produces a more fl avorful, toothsome crust. Arrowroot fl our, fl axseed meal, and tahini replace egg whites (used in most caulifl ower pizza crusts) as the plant-based binders holding this gluten-free crust together, while a little brown rice fl our off ers a welcome hint of crunch. Th e result is a slightly crispy crust thats perfect for all of your favorite toppings.

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CAULIFLOWER PIZZA CRUST

MAKES ONE 9-INCH PIZZA CRUSTThis thin-style crust works best when you use a l ight hand with toppings. Because the crust does not r ise, it s important for textural success that you rol l out the dough to the correct sizetry using a 9-inch round cake pan for reference.

12 medium head cauliflower,

coarsely chopped (3 cups)

1 Tbs. olive oil14 tsp. sea salt18 tsp. ground black pepper14 cup ground flaxseed meal14 cup brown rice flour14 cup arrowroot flour

2 Tbs. nutritional yeast34 tsp. garlic powder

2 Tbs. tahini paste

1 Preheat oven to 400F. Line baking sheet with parchment paper.

2 Pulse chopped cauliflower in food processor until cut into very small, rice-sized

bits. Transfer to large bowl, and toss with olive

oil, sea salt, and pepper. Spread cauliflower

on prepared baking sheet, and roast

20 minutes, tossing cauliflower halfway

through cooking time and smoothing back

out on baking sheet.

3 Combine flaxseed meal, brown rice flour, arrowroot flour, nutritional yeast, and garlic

powder in large bowl. Add cooked cauliflower,

and toss to combine. Whisk together tahini

and 2 Tbs. water in small bowl. Add tahini

mixture to cauliflower, then knead by hand

to fully incorporate. Shape into compact ball.

4 Turn baking sheet face-down. Lay parchment paper atop back side, and lightly

coat with cooking spray. Place dough ball

in center of sheet, and lay second piece of

parchment on top. Press to slightly flatten,

and use a rolling pin to smooth out into

a 9-inch circle. Peel away top layer of

parchment (reserve for next step), and use

your fingers to smooth and round dough

edges. Bake 18 to 20 minutes, or until edges

are slightly browned and crispy.

5 Remove pizza crust from oven, and cover with reserved parchment. Place a

second baking sheet on top, right-side up.

Sandwich the crust between baking sheets,

flip everything over, and remove hot baking

sheet and top parchment. Top crust with

desired toppings, and bake 5 minutes more,

or until toppings are hot and bubbly. Cut

into 8 slices.

PER SLICE (WITHOUT TOPPINGS) 105 CAL; 3 G PROT; 5 G TOTAL FAT (


Flavor without fuss (or mess!) is what these hearty dishes are al l about

By Selma Brown Morrow

one pot

LEMONY VEGETABLE AND POLENTA SKILLET

SERVES 4 | 30 MINUTES OR LESSFresh basil and lemon juice brighten the flavors of a fresh vegetable medley. During recipe testing, weve found that the 18-oz. organic packages of prepared polenta have a deliciously creamy-grainy texture, so opt for organic if you can find it .

wonderful

1 12 cups fresh or frozen corn kernels, divided

1 tsp. cornstarch

1 large crookneck squash, cut into -inch

cubes (212 cups)

2 cups small sugar snap peas

1 Tbs. butter or margarine

12 oz. prepared polenta, cut into 12-inch cubes

1 cup small grape tomatoes 12 cup packed grated Parmesan cheese (112 oz.)

2 Tbs. lemon juice 13 cup chopped fresh basil

1 Blend cup corn, cornstarch, and cup

water in blender or food

processor 1 to 2 minutes,

or until smooth, scraping

down sides of blender

as needed.

2 Coat medium skillet with cooking spray. Add

crookneck squash in even

layer. Top with remaining

1 cup corn, then peas and

butter (do not toss to blend).

Pour in cup water, and

bring to boil over medium-

high heat. Cover, and cook

5 minutes, or until squash is

just tender.

3 Add polenta, tomatoes, cheese, lemon juice, and

corn sauce from blender.

Toss gently and cook

1 minutes, or until sauce

thickens. Season with salt

and pepper, if desired. Mix

in basil.

PER 2-CUP SERVING 214 CAL; 9 G PROT; 7 G TOTAL FAT (4 G SAT FAT); 32 G CARB; 17 MG CHOL; 486 MG SOD; 4 G FIBER; 8 G SUGARS

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EGGPL ANT SHAKSHUKA

SERVES 4 | 30 MINUTES OR LESSThis version of shakshuka, a Middle Eastern poached-egg dish, adds eggplant and olives to the tomato sauce for a quick vegetable-stew base. Choose the freshest eggs possible for whites that wil l hold their shape and for more durable yolks.

2 Tbs. olive oil

1 small onion, chopped (1 cup)

12 pitted green Greek olives,

quartered

1 12 tsp. sweet paprika

1 12 tsp. ground cumin

tsp. dried red pepper flakes

1 medium eggplant, cut into

-inch cubes

1 14 cups thick crushed tomatoes

3 cloves garlic, minced (1 Tbs.)13 cup chopped cilantro, divided

4 large eggs

1 Pour oil into medium non-stick skillet. Add next 5 ingredients, and toss to combine. Mix in eggplant. Cover, and cook over medium heat 4 minutes to blend flavors, stirring

occasionally. Mix in crushed tomatoes, garlic, and 34 cup water. Bring to simmer. Cover,

and cook 10 minutes, or until eggplant is tender, stirring occasionally. Stir in cup

cilantro; if sauce is too thick, add 1 to 2 Tbs. water to thin it slightly. Season with salt

and pepper, if desired.

2 Push aside eggplant mixture near top-center of skillet with wooden spoon, making deep hole. Drop in 1 egg. Repeat 3 more times, spacing eggs apart. Cover, reduce heat

to medium-low, and simmer 4 minutes. Remove from heat, and let stand, covered,

1 to 2 minutes, or until egg whites are set. Sprinkle with remaining cilantro.

PER SERVING (112 CUPS STEW AND 1 EGG) 217 CAL; 9 G PROT; 14 G TOTAL FAT (3 G SAT FAT); 15 G CARB; 186 MG CHOL; 441 MG SOD; 5 G FIBER; 6 G SUGARS

BL ACK BEAN CHIL AQUILES WITH CHILE VERDE

SERVES 4 | 30 MINUTES OR LESSTo prep the bell peppers quickly, stand each on end, cut the sides away from the core, and then sl ice the sides into strips. Cut str ips into desired length or into small dice. If heat isnt an issue, use medium or hot salsa, but try to f ind a bottled, chunky one for this dish.

2 large bell peppers, cut into

1-inch strips 23 cup chopped red onion, divided

1 Tbs. olive oil

4 cups reduced-fat no-salt tortilla chips

1 16-oz. bottle mild chunky salsa verde,

divided

1 cup no-salt-added black beans,

liquid reserved

1 tsp. chili powder

1 cup grated 4-cheese Mexican blend

2 green onions, chopped (14 cup)34 cup plain nonfat Greek yogurt

1 Coat medium skillet with cooking spray. Add peppers, cup onion, and oil. Season vegetables

with salt and pepper, if desired. Saut 2 minutes

over medium-high heat, or until some browning

shows. Cover, and reduce heat to medium. Cook

vegetables 3 to 4 minutes more, or until peppers

are tender, stirring occasionally.

2 Add oil, chips, and all but 13 cup salsa to vegetables in skillet. Cook, stirring, 2

minutes, or until blended and chips are

moistened. Spoon beans over chilaquiles

(the cooked chips). Sprinkle with chili

powder, then evenly with cheese.

Drizzle with remaining 13 cup salsa.

Cover, reduce heat to low, and cook

2 minutes, or until cheese melts and

sauce is bubbling at edges. Garnish with

green onions and remaining red onion.

Serve with yogurt.

PER 2-CUP SERVING 380 CAL; 14 G PROT; 15 G TOTAL FAT (5 G SAT FAT); 48 G CARB; 25 MG CHOL; 1,023 MG SOD; 9 G FIBER; 10 G SUGARS

1 Heat 1 Tbs. oil in large saucepan or small Dutch oven over medium heat. Add asparagus tips, and saut 3 minutes. Add cup peas. Saut 1 minute more, or until

vegetables are just tender. Transfer to plate, and set aside.

2 Add remaining oil to same saucepan or Dutch oven. Stir in diced asparagus stalks, remaining 1 cup peas, leek, fennel, and fava beans, and toss to coat with oil. Add broth

and 1 cup water. Cover, and bring to boil. Reduce heat to medium-low, partially cover,

and simmer 5 to 6 minutes, or until vegetables are just tender, stirring occasionally.

3 Transfer 2 cups vegetables (no broth) to food processor. Add cup chopped mint. Blend 2 minutes, or until smooth. Add remaining mint, if desired, and blend well. Stir

pure into mixture in saucepan, and season with salt and pepper, if desired. Serve

garnished with reserved asparagus tips and peas, then mint sprigs and fennel fronds.


CHOWDER PRIMAVERA

SERVES 4 30 MINUTES OR LESSPrimavera means spring in Ital ian, and this satisfying soup makes the most of the delicate flavors of springtime veggies. The chowder is thickened with pured vegetables rather than flour and milk or cream, for a l ighter, gluten-free option.

2 Tbs. olive oil, divided

20 medium asparagus stalks, tips reserved,

bottoms trimmed, stalk centers diced

(212 cups)

1 14 cups frozen petite peas, thawed, divided

1 medium leek, thinly sliced (1 12 cups)

1 medium fennel bulb, chopped, some fronds

reserved for garnish (1 cups)

1 cup frozen, thawed, double-peeled fava

beans, or baby lima beans

1 34 cup low-sodium vegetable broth13 cup chopped fresh mint, divided, plus sprigs

for garnish

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CA JUN RISOT TO

SERVES 4 | 30 MINUTES OR LESSSoy chorizo brings the flavors of andouil le, while okra adds a touch of the South to this hybrid of r isotto and jambalaya.

1 6-oz. soy chorizo sausage,

casing removed

1 Tbs. olive oil

5 green onions, chopped (1 cup)

2 celery stalks, halved lengthwise,

thinly sliced ( cup), plus celery

leaves for garnish

1 4-inch fresh rosemary sprig

cup arborio rice13 cup dry white vermouth

1 cups low-sodium vegetable broth

1 Tbs. dried chopped onion

1 23 cups frozen sliced okra, thawed

cup drained, diced canned

tomatoes

1 Coat medium skillet with cooking spray. Add soy chorizo; coat again with cooking spray. Cook over medium heat 5 minutes, or browned and in separate bits,

mashing with fork. Transfer to bowl.

2 Add oil to skillet, then cup green onions, celery, and rosemary; saut over medium-high heat 2 minutes. Add rice; stir 1 minute. Add vermouth; stir 1 minute,

or until absorbed. Add broth, dried onion, and 1 14 cups water. Bring to boil over high

heat. Reduce heat to medium-low, and simmer 15 minutes, or until rice is tender.

3 Stir in okra, tomatoes, soy chorizo, and remaining cup green onions. Season with salt and pepper, if desired. Serve garnished with celery leaves.

PER 1-CUP SERVING 300 CAL; 10 G PROT; 11 G TOTAL FAT (


Nothing Could Be


than to be in Carolina in the

springtime, when tender veggies are

kicking off the growing season

WHEN RICHARD HOLCOMB, his partner Jamie DeMent, and Holcombs four kids moved to an old farmhouse outside Durham, N.C., they never dreamed that their farm would grow into 55 acres of vegetable gardens, orchards, and ponds, with popular vegetable and egg community-supported agriculture (CSA) programs. Th eir produce is organically grown, and most is heirloom variety, such as Chioggia beets and spicy Nero Tondo radishes. Th e land, Coon Rock Farm, is named for a nearby rock formation that juts into the picturesque Eno River. For a taste of spring, try these recipes that take their inspiration from items youd fi nd in a Coon Rock Farm CSA share.

CRUSHED BEETS WITH HERB VINAIGRET TE CSA Share Items: Beets, mint, chives

SERVES 4 Crushing and pan-cooking roasted beets gives their outer lay-ers a crispy texture, and al lows a zesty vinaigrette to pool in their clefts and valleys. Omit the dollops of yogurt to make the dish vegan. If desired, substitute dil l or tarragon for the mint.

4 small beets

3 Tbs. lemon juice

cup (4 Tbs.) olive oil, divided

tsp. salt

tsp. ground black pepper13 cup fresh mint leaves, chopped

2 Tbs. fresh chives, finely chopped

cup (4 Tbs.) low-fat Greek yogurt

Flaky sea salt to taste (optional)

1 Preheat oven to 400 F. Wrap each beet in small sheet of foil, and roast on

baking sheet 40 to 50 minutes, or until

beets are tender. Cool, then remove foil,

and rub skins from beets. Crush beets to

about -inch thickness using underside

of small bowl.

2 Meanwhile, whisk together lemon juice, 3 Tbs. olive oil, salt, and pepper

until combined. Stir in mint and chives.

3 Heat remaining 1 Tbs. oil in skillet over medium-high heat. Add crushed

beets and cook 4 minutes on each side,

or until browned.

4 Transfer to serving plate, and top each beet with 1 Tbs. Greek yogurt and

1 Tbs. vinaigrette. Sprinkle with flaky

sea salt (if using.)

PER BEET 159 CAL; 3 G PROT; 14 G TOTAL FAT (2 G SAT FAT); 7 G CARB; 1 MG CHOL; 293 MG SOD; 2 G FIBER; 5 G SUGARS

Finer

By Cristin Nelson


SWEET & SOUR BOK CHOY AND RADISH STIR-FRYCSA Share Items: Bok choy and radishes

SERVES 4 | 30 MINUTES OR LESSResist the urge to stir the radishes during their init ial t ime in the pan. When left alone, they lose their peppery bite and pick up a delightful char. However, do be sure to stir-fry the vegetables constantly after adding the green onions, to prevent the smaller items from burning. To add heft to this meal, serve over r ice or fold in cubes of tofu.

2 Tbs. fresh orange juice

2 Tbs. unseasoned rice vinegar

2 tsp. cornstarch

1 tsp. reduced-sodium soy sauce

or tamari

1 tsp. honey

1 medium head bok choy

2 tsp. vegetable oil

1 bunch radishes, quartered,

or halved if small (1 cups)

1 bunch green onions, white

and light-green parts only,

thinly sliced ( cup), plus 4 tsp.

thinly sliced dark-green parts,

for garnish

2 cloves garlic, thinly sliced

(1 Tbs.)

1 Tbs. finely chopped fresh

ginger

1 tsp. salt

4 Tbs. chopped cashews, optional

PASTA WITH BLUE CHEESE, ARUGUL A, FIGS, AND WALNUTSCSA Share Item: Arugula

SERVES 4 30 MINUTES OR LESSLightly wilted arugula lends a fresh, green, peppery flavor to this quick pasta recipe. The dish is a great way to use up bunches of arugula that are slightly wilted or just past their prime.

lb. curly pasta, such as cavatappi

cup low-fat cottage cheese

2 oz. strong blue cheese, such as Point Reyes or

Danish Blue, plus more for garnish (optional)

3 cups arugula, divided

6 dried figs, chopped (13 cup)13 cup chopped toasted walnuts or pistachios

tsp. coarsely ground black pepper

1 Cook pasta according to package directions.

2 Meanwhile, blend cottage cheese and blue cheese in food processor until creamy. Add 2 cups arugula, and

blend until smooth.

3 Drain pasta, and reserve 1 cup cooking water.

4 Return pasta to pot, and stir in blue cheese sauce and cup to 1 cup reserved cooking water. Fold in figs,

remaining 1 cup arugula, walnuts, and pepper, and

season with salt, if desired.



CHILI-GARLIC ROASTED BROCCOLICSA Share Item: Broccoli

SERVES 6 | 30 MINUTES OR LESSA tasty vegetable side that comes together in min-utes and cooks without fuss? Yes, please. Allow the broccoli to roast unti l the florets are well browned and a bit cr ispy, and youl l be hooked.

2 Tbs. olive oil

2 Tbs. lime juice

4 cloves garlic, minced (1 Tbs.)

1 Tbs. chili powder

2 medium heads broccoli, cut into long spears

1 Preheat oven to 425 F.

2 Combine olive oil, lime juice, garlic, and chili powder in bottom of large bowl. Add broccoli and mix until spears are coated. Season with

salt and pepper, if desired. Arrange on baking sheet, and roast

17 to 20 minutes, until florets are brown and crispy at the edges.

PER 1-CUP SERVING 80 CAL; 3 G PROT; 5 G TOTAL FAT (


13 oz. dried porcini mushrooms

1 Tbs. olive oil

1 cup semi-pearled farro

1 shallot, finely chopped ( cup)

cup white wine

1 cups low-sodium vegetable broth

tsp. salt

tsp. ground black pepper18 tsp. red pepper flakes

1 6-oz. bunch kale, torn into bite-sized

pieces (2 cups, packed)

cup (4 Tbs.) sliced toasted almonds,

optional

2 tsp. chopped fresh thyme, optional

1 Grind porcini mushrooms in food processor until theyre the texture of coarse sand. Set aside.

2 Heat oil in medium saucepan over medium heat. Add farro and shallot, and saut 3 minutes. Add wine and cook 2 minutes, or until reduced by half.

3 Stir in ground mushrooms, broth, salt, black pepper, and red pepper. Cover, and bring to a boil, then reduce heat to low and simmer 20 minutes.

4 Add kale on top of farro mixture, but do not stir in. Cover, increase heat to medium-low, and simmer 10 minutes.

5 Stir kale into farro, and taste for doneness. (Farro may need 3 to 5 minutes more cooking time but should still retain a pleasant chew.) Garnish

each serving with 1 Tbs. toasted almonds and tsp. thyme (if using).

PER -CUP SERVING 249 CAL; 9 G PROT; 5 G TOTAL FAT (

More veggies means more goodness for both you and

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TO COOK FOR


Make-Ahead Morning Smoothies

By Lisa Turner

In Weekend Whiz, we give you four simple, tasty recipes to make on the weekend (in about 2 to 3 hours) and enjoy throughout the upcoming week. Everything you need is right here, including a cooking timeline and a shopping list. And even if you arent doing the cooking-on-the-weekend thing, each recipe is great all on its own.

MATCHA GREEN TEA SMOOTHIE

GOJI BERRY SUNRISE SMOOTHIE

Power up your a.m. routine with a selection of premade, no-ice smoothies that pack both flavor and nutrients

WHATS FASTER AND EASIER than blending a smoothie for breakfast? Do-ahead, power-packed drinks you can whip up days in advance and have on hand in the fridge or freezer.

Th e refrigerator option means early-morning ease for a household of smoothie drinkersjust give the pitcher a few shakes, pour out a serving, and youre ready to go. Or you can freeze portions to take to work or school. By the time you arrive, youll have a ready-to-sip breakfast.

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BLUEBERRY PIE PROTEIN-POWER SMOOTHIE

SUPER SEEDS CHOCOLATE SMOOTHIE

*optional ingredients

Canned Goods, Dry Ingredients, and Seasonings 2 15-oz. cans light coconut milk

13 cup quick oats 14 cup ground flaxseeds14 cup chia seeds14 cup hemp seeds14 cup pea protein, unflavored

or vanilla 14 cup whey protein, unflavored

or vanilla 14 cup hemp protein, unflavored

or vanilla 14 cup goji berries (or substitute

14 cup fresh or frozen

raspberries or cherries)

2 Tbs. agave nectar

2 Tbs. unsweetened cocoa

powder or raw cacao powder

2 Tbs. blueberry preserves

2 Tbs. matcha green tea,

or 4 green tea bags

1 Tbs. coconut sugar*

1 Tbs. cacao nibs or bittersweet

chocolate chips*

2 tsp. vanilla extract

Produce, Refrigerated Items, and Dairy 1 small pineapple (substitute

212 cups frozen pineapple)

1 small mango (substitute

34 cup frozen mango cubes)

1 large banana

3 cups spinach

1 112 cups blueberries (substitute

frozen)

1 medium cooked beet

1 medium avocado12 cup green grapes

1 3-inch piece fresh ginger

4 cups almond milk: plain,

vanilla, or chocolate

2 cups rice milk

1 cup plain, fat-free yogurt

1 12 cups skim milk

You can make the smoothies in any order you choose just give the the blender a quick r inse between recipes.

1 Prepare four 1 12-quart pitchers or jars with tight lids if refrigerating smoothies, or enough 1-pint canning jars with plastic freezer lids for each smoothie serving you

want to freeze.

2 Set out all ingredients in groups on the counter so you can make the smoothies assembly-line style.

3 Pack smoothies into containers, label, and refrigerate or freeze. Smoothies will keep 3 to 4 days in the fridge, and up to 3 months in the freezer.

Hemp, pea, and whey protein powders are used to boost nutrient content and thicken some of the smoothies. Feel free to use your favorite protein powder in place of those recommended in the recipes.


GOJI BERRY SUNRISE SMOOTHIE

SERVES 430 MINUTES OR LESSThis island-inspired smoothie is made with coconut milk for next-day thickness, and is loaded with fruit for a f lavor reminiscent of a favorite tropical beverage. Goji berries add antioxidants and a lovely peach blush. If you cant f ind goji berries, substitute 14 cup fresh or frozen raspberries or cherries for a similar color and antioxidant boost.

2 15-oz. cans light

coconut milk

2 12 cups fresh or frozen

pineapple chunks34 cup fresh or frozen

mango cubes14 cup (4 scoops)

unflavored or vanilla

pea-protein powder14 cup goji berries

1 Tbs. agave nectar,

optional

Blend all ingredients in blender

until smooth.

PER 12-OZ. SERVING 276 CAL;12 G PROT; 14 G TOTAL FAT (13 G SAT FAT); 27 G CARB; 0 MG CHOL; 127 MG SOD; 2 G FIBER; 22 G SUGARS

BLUEBERRY PIE PROTEIN-POWER SMOOTHIESERVES 430 MINUTES OR LESSFlaxseeds and oats add thickness and extra f iber to this super-satisfying, calcium-packed smoothie. Beets lend it a deep-purple color, plus iron and an-tioxidants. If you dont have cooked beets on hand, you can skip themthe smoothies f lavor wont suffer.

1 cup plain, fat-free

yogurt

1 112 cups skim milk

1 112 cups fresh or frozen

blueberries12 cup cooked diced beets

13 cup quick oats14 cup (4 scoops)

unflavored or vanilla

whey protein14 cup ground flaxseeds

2 Tbs. blueberry

preserves

Blend all ingredients in blender

until smooth.

PER 10-OZ. SERVING 216 CAL; 14 G PROT; 4 G TOTAL FAT (

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R E S T, R E LA X,RESTO


NNEED A BREAKfrom it all? Th ese four fabulous getaways let you feed your soul with gorgeous vistas, inspiring activitiesfrom yoga to soaking in natural hot springsand fabulous plant-based cuisine.

RE By Mary Margaret ChappellMajestic view from a hot-springs pool at Breitenbush Hot Springs Resort, Detroit, Ore.

DISCONNECT TO RECONNECTBreitenbush Hot Springs, Detroit, Ore.breitenbush.com

From the moment you check into Breitenbush Hot Springs in the heart of the Willamette National Forest, you leave the stress of the modern world behind: Th e historic retreat, which dates back to the 1920s, is a car-free zone that has no Wi-Fi, no cell service, and no televisions. Th e core of the Breitenbush experience is that off -the-grid, unconnected immersion in nature, explains Tom Robinson, events and marketing director. Guests can soak in the hot springs while looking out over the river and meadow, hike on the many paths leading through the surrounding forest, enjoy a yoga class or massage, or check the board each day for other included activities like talks, singing groups, and drum circles.

vegetarian times - april 2016

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