SEPTEMBER 2026
apple cider vinegar
inside • Benefits of quercetin • Slow cooker recipes • Organic shopping tips
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[ healthy pick ]
red grapes
Sweet, juicy, and perfectly snackable, red grapes are rich in nutrients and beneficial plant compounds, making them a smart addition to your shopping cart. One of red grapes’ biggest claims to fame is their high concentration of antioxidants, including resveratrol, which may help protect cells from damage and reduce inflammation. Resveratrol may also support heart health by promoting healthy blood vessels and circulation. It may even help your skin maintain a youthful glow. Red grapes are also a good source of vitamin C, which supports immune function and collagen production, and vitamin K, an important nutrient for healthy bones. They provide potassium, which helps regulate blood pressure, along with small amounts of several other vitamins and minerals. The skin of red grapes contains fiber, which supports digestion and healthy cholesterol levels. And, despite being sweet, they have a relatively low glycemic index, so they tend to have a modest effect on blood sugar—the resveratrol in red grapes may also help improve insulin sensitivity. Fresh red grapes make a healthy addition to just about any meal of the day. For breakfast, grapes make a tasty topping for yogurt or oatmeal. For lunch, consider adding red grapes to your favorite chicken salad recipe. For an afternoon snack, serve grapes with cheese and whole-grain crackers. And for dinner, they make the perfect garnish for a side salad. When shopping, look for bunches with plump, firmly attached grapes and fresh-looking green stems. Store unwashed grapes in the refrigerator and rinse them just before eating to help preserve freshness. ● SELECTED SOURCES “10+ reasons why eating grapes is good for you,” Cleveland Clinic Health Essentials, www.health.clevelandclinic.org, 5/19/26 • “Bioactive compounds, health benefits and food applications of grape” by D.-D. Zhou et al., Foods, 9/7/22 • “Grape bioactive molecules, and the potential health benefits in reducing the risk of heart diseases” by A. Sabra et al., Food Chemistry: X, 10/27/21 • “Resveratrol,” Linus Pauling Institute, www.lpi.oregonstate.edu
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[ september contents ] 5 market gourmet Chop-Chop Beet & Apple Salad
6 health front Dairy not linked to heart disease, diabetes • MIND diet may help slow brain aging • Dietary risk factors for heart disease
12 get out the crockpot Chipotle–Sweet Potato Salad with Lime Vinaigrette • Salsa Verde Chicken Tacos • Moroccan Chickpea and Vegetable Stew
17 quercetin A natural way to fight allergies, inflammation, and more.
get out the crockpot Less stress, less mess.
17
12 24
18 quick tips Build a better morning routine.
20 food for thought The pros and cons of buying organic.
22 2026 Taste for Life kids’ nutrition chart The nutrients they need to grow strong and healthy.
24 apple cider vinegar A traditional remedy for modern life.
26 cook-at-home Healthy breakfasts in a hurry!
28 healthy strategies Simple ways to stay sharp as you age. Products advertised or mentioned in this magazine may not be available in all locations.
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[ note to shoppers ]
The harvest continues
Contributing Writers Mary Ann O’Dell MS, RDN
Fruits and vegetables are still in abundance this month to be picked and enjoyed before frost comes to take what we haven’t yet eaten. September’s Healthy Pick features red grapes (page 2), delicious and good for you, and our Market Gourmet department highlights the apple (page 5).
Sally Karlovitz CN
Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com) Contributing Editors Lisa Fabian, Rich Wallace
If you suffer from allergies, have you tried quercetin yet? It fights inflammation and acts as a natural antihistamine to help relieve congestion, itchy eyes and sneezing. But it’s not just for allergies: See page 17 for other health benefits of this antioxidant.
Associate Editor Kelli Ann Wilson Creative Director Michelle Knapp Production/Graphic Designer Brian Jenkins
Organic foods make for good eating. And we have a feature this month that reevaluates organic v. conventional (see page 20). Autumn brings apples and cider—the fermented form of which is apple cider vinegar, or ACV. This vinegar helps the body in many ways, from blood sugar control to digestive health and weight loss. Externally, diluted ACV can help with eczema and psoriasis. Learn all about it beginning on page 24. Back-to-school month sends summer laziness packing. We have tips for streamlining your morning routine (page 18) and recipes for quick breakfasts (page 26). And children’s health comes to mind, with increased exposure to all the communicable diseases that move from classroom to classroom. Check out our kids’ nutrition chart on page 22 to see if your little ones are missing any nutrients. Thinking of school also reminds us of the brain. Our Healthy Strategies department on page 28 covers supporting brain health. The slow cooker takes center stage in our food feature this month. See page 12 to get started. Enjoy your early autumn!
Mary Ann O’Dell, MS, RDN
Chief Operating Officer Amy Pierce Customer Service 800-677-8847 CustomerService@TasteforLife.com Client Services Director - Retail Judy Gagne (x128) Client Services Director - Advertising & Digital Ashley Dunk (x190) Vice President – Retail Sales and Strategic Partnerships Anna Johnston (Anna.Johnston@TasteforLife.com) Chairman and Founder T. James Connell Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 155 Washington Street, Keene NH 03431, 603-283-0034 (fax 603-676-7941); © 2026 Connell Communications, Inc. All rights reserved. Subscription rates: $49.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher.
Creative and Sales Offices 155 Washington Street, Keene NH 03431 603-283-0034 Printed in the U.S. on partially recycled paper. The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources.
a note on recipes
Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: ★★★★★ Extraordinary (50 percent or better), ★★★★ Top source, ★★★ Excellent source, ★★ Good source, ★ Fair source
recipe key
Dairy Free Vegan
Gluten Free
Nut Free
Vegetarian
Disclaimer
*These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.
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[ market gourmet ]
© GRETA PODLESKI
Market Gourmet may occasionally feature recipes that are higher in fat, sugar, or sodium. These dishes are intended as occasional indulgences within an overall healthy diet.
Chop-Chop Beet & Apple Salad
From Every Salad Ever: From Grains to Greens and Pasta to Beans Plus Every Salad in Betweens by Greta Podleski (Clarkson Potter/Publishers, 2025)
PREP 25 min MAKES about 9 cups Salad 2
c diced, cooked carrots
2
c chopped red cabbage
2
c unpeeled, diced apples (such as Red Delicious)
2
c diced cooked beets
1
c pomegranate seeds
½ ¹⁄³
c chopped fresh parsley
2
c minced red onion Tbsp minced fresh dill
Dressing
¹⁄³
2
c olive oil Tbsp freshly squeezed lemon juice
apples, and beets into pieces of similar size.
al dente (as if you’re cooking pasta). For simplicity, use baby carrots, and steam or boil them until almost tender. Let them cool, slice them lengthwise, and then dice them into uniform pieces. Not too little, not too big. Diced apples turn brown quickly, so it helps to toss them in some lemon juice while prepping the other salad ingredients.
2. Combine all salad ingredients, except
Nutrition Note: Beets and pomegranates
2
Tbsp white balsamic vinegar
1
Tbsp pure maple syrup
2
tsp Dijon mustard
¼ ⅛
tsp sea salt tsp freshly ground black pepper
1. Do your best to chop carrots, cabbage,
beets, in a large mixing bowl. Mix well and set aside.
3. Make dressing: whisk together all dressing ingredients in a small bowl or measuring cup. Pour dressing over salad and mix well. Add beets and mix again. Beets will stain other vegetables so it’s best to add them last, just before serving. Cooking Tips: Wondering why cooked carrots are used in this salad? Diced, raw carrots are just too hard and crunchy. And grating the carrots makes the salad look messy. Steam or boil the carrots until
provide antioxidant compounds that help protect cells from oxidative stress, while apples, cabbage, and carrots add filling fiber and vitamin C. A simple olive oil dressing contributes heart-healthy monounsaturated fats. Use half the maple syrup—or omit it entirely—for a dressing with less added sugar that lets the natural sweetness of the beets and apples shine.
Per serving (serves 4 as a side): 325 Calories, 4 g Protein, 0 mg Cholesterol, 38 g Carbohydrates, 25 g Total sugars (3 g Added sugars), 8 g Fiber, 19 g Total fat (3 g sat), 263 mg Sodium, ★★★★★ Vitamin A, C, K, ★★★ Folate, ★★ Vitamin E, Potassium, ★ Vitamin B1 (thiamine), B2 (riboflavin), B6, Calcium, Iron
SEPTEMBER 2026
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[ health front ]
NEWS THAT’S GOOD FOR YOU
low heart risk from milk, cheese
Good news for dairy lovers: The trans fats in milk, yogurt, and cheese did not increase the risks of heart disease or Type 2 diabetes in a new review of 22 studies. “People hear the words ‘trans fats’ and assume the worst, but the trans fats in your morning milk, yogurt, butter, or cheese are not the same as the ones from industrial partially hydrogenated fats,” said lead author Ian Givens, PhD. “This research should give people reassurance that dairy, eaten as part of a balanced diet, is not something to worry about for your heart.” However, industrial trans fats, found in many fried and processed foods, have been strongly linked to heart disease. SELECTED SOURCES “Natural trans fats in dairy do not raise heart disease risk,” University of Reading, 5/27/26 • “Trans fatty acids from dairy foods do not affect risk of cardiometabolic diseases: Systematic review and meta-analysis of evidence from randomized controlled trials and systematic review of prospective cohort studies” by C. Gayet-Boyer et al., Nutrition Research, 6/26
Did You Know?
A new study of older adults linked eating yogurt or low-fat cheese with a lower likelihood of depression. SOURCE “Fermented dairy food intake and risk of depression and dementia in later life: Findings from a prospective cohort of older Australians” by M. Idrus et al., Nutrients, 3/23/26
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1 2 3
three to remember A new worldwide study identified three dietary risk factors as the primary drivers of heart disease: high sodium intake, low consumption of fruit, and low whole-grain intake. Men were consistently more likely than women to underachieve in those three factors.
SELECTED SOURCES “Cardiovascular diseases burden attributable to dietary risk factors in 204 countries and territories” by Y. Mei et al., Innovation Nutrition, 4/19/26 • “Top 3 dietary risks behind 5.9 million heart deaths globally,” www. eurekalert.org, 4/22/26
MIND your brain health
Close adherence to the MIND diet appears to slow changes related to brain aging. The diet recommends regular consumption of green leafy vegetables, berries, nuts, fish, poultry, whole grains, beans, and olive oil. Berries and poultry were judged to be particularly helpful for preserving brain tissue in a lengthy new study. Higher intake of sweets and fried foods showed negative effects on brain health. MIND stands for the Mediterranean–Dietary Approaches to Stop Hypertension Diet Intervention for Neurodegenerative Delay. SELECTED SOURCES “Adherence to the MIND diet and longitudinal brain structural changes over a decade: Evidence from the Framingham heart study offspring cohort” by H. Chen et al., Journal of Neurology, Neurosurgery & Psychiatry, 3/17/26 • “Mediterranean-blood pressure lowering diet (MIND) may slow structural brain ageing,” BMJ Group, 3/17/26
SEPTEMBER 2026
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SEPTEMBER 2026
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Khloud
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Satisfy your salt craving with this mildly cheesy popcorn providing 7g of protein per serving. Light and fluffy kernels are gently air popped then misted with olive oil and covered in Khloud Dust, a proprietary blend of non-GMO dairy protein. Gluten free and no seed oils.
Twist the key included in each pack, and open the pre-cut macadamia shell to enjoy a delicious satisfying treat! 100% Australian macadamia nuts are a wholesome snack providing essential nutrients and antioxidants. Sustainably grown and harvested.
White Cheddar Protein Popcorn
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100% smiles, 0% pesticides
From the shelves of our Fresh Produce department to our Deli and Juice Bar, you can rest easy knowing all of our fruits and veggies are certified organic.
SEPTEMBER 2026
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BY LISA FABIAN
get out the
crockpot and let it cook for you
With the following recipes, all you do is prep the ingredients. The slow cooker does the rest.
Moroccan Chickpea and Vegetable Stew Recipe on page 13
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Moroccan Chickpea and Vegetable Stew From the Taste for Life test kitchen
PREP 4 hours SERVES 4
1. Whisk together salsa verde and
broth in slow cooker. Place chicken in slow cooker.
3
Tbsp olive oil
3
Tbsp fresh lime juice
2. Cook on high for 4 hours or low for
1
Tbsp chopped cilantro
8 hours. Remove cooked chicken from slow cooker. Cut into bite-sized chunks. over medium heat.
4. Divide chicken mixture among
(15 oz) canned chickpeas
1
(28 oz) can diced tomatoes
4
c low-sodium vegetable broth
tortillas. Top each with onion and cilantro.
½
lb carrots, thickly sliced
1
large onion, diced
5. Serve with lime for squeezing over.
2
tsp ground cumin
1
tsp ground cinnamon
1
tsp ground coriander
1
tsp ground turmeric
Salt and freshly ground black pepper
carrots, onion, and spices in slow cooker.
2. Cook on high for 3½ hours or low for 7 hours. 3. Season to taste with salt and pepper. Nutrition Note: Chickpeas provide plant protein and fiber, while tomatoes, carrots, and warming spices contribute vitamins, antioxidants, and anti-inflammatory compounds. Use no-salt-added tomatoes and rinse canned chickpeas to cut sodium. Stir in fresh spinach before serving for extra vitamins. Per serving: 431 Calories, 22 g Protein, 0 mg Cholesterol, 76 g Carbohydrates, 19 g Total sugars (0 g Added sugars), 21 g Fiber, 7 g Total fat (1 g sat), 595 mg Sodium, ★★★★★ Vitamin A, Folate, ★★★★ Vitamin C, Iron, Potassium, ★★★ Vitamin B1 (thiamine), B6, K, Magnesium, Phosphorus, Zinc, ★ Vitamin B2 (riboflavin), B3 (niacin), E, Calcium
Salsa Verde Chicken Tacos From the Taste for Life test kitchen
PREP 4 ½ hours SERVES 4
1½ tsp apple cider vinegar 1
tsp coconut sugar (can substitute with ¾ tsp honey, or omit altogether)
½ ¼ ⅛ ⅛
tsp garlic powder
3. Warm corn tortillas on a griddle set
2
1. Place chickpeas, tomatoes, broth,
Lime Vinaigrette
Nutrition Note: Lean chicken breast
delivers plenty of satisfying protein, while corn tortillas provide whole-grain goodness. Fresh cilantro, onion, and lime brighten the tacos with flavor and beneficial plant compounds. Choose a lower-sodium salsa verde to help control salt intake. Top with sliced avocado for heart-healthy fats. Per serving: 520 Calories, 65 g Protein, 200 mg Cholesterol, 36 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 8 g Fiber, 13 g Total fat (2 g sat), 710 mg Sodium, ★★★★★ Vitamin B3 (niacin), B6, Phosphorus, ★★★★ Vitamin B2 (riboflavin), Potassium, ★★ Vitamin B1 (thiamine), B12, Magnesium, Zinc, ★ Vitamin C, E, K, Iron
Chipotle–Sweet Potato Salad with Lime Vinaigrette From Slow Cooked Paleo by Bailey Fischer (Page Street Publishing Co., 2019)
PREP 3 hours SERVES 6 Sweet Potato Salad 1½ lb sweet potatoes, peeled and cubed (about 5 c) 1
c diced red onion
1
red bell pepper, cored and diced
1
green bell pepper, cored and diced
½
c roughly chopped cilantro, loosely packed
2
tsp chili powder
1
tsp garlic powder
2
c your favorite salsa verde
1
tsp paprika
½
c low-sodium chicken broth
tsp salt, or to taste
4
boneless skinless chicken breasts
¼ ¼
8
corn tortillas
½
c chopped onion
1
Tbsp olive oil, or more to coat
1
c chopped cilantro
1
c chopped kale
2
limes, quartered
tsp chipotle chile powder, or to taste
tsp salt tsp ground coriander tsp ground black pepper
1. To make potato salad: add sweet
potatoes, onion, bell peppers, and cilantro to slow cooker. Give vegetables a quick stir to combine.
2. Mix chili powder, garlic powder,
paprika, salt, and chipotle powder in a small dish. Drizzle oil over vegetables and then sprinkle spice mixture over them. Stir well until vegetables are evenly coated and then cover slow cooker.
3. Cook on high for 2 hours or on
low for 3 to 3½ hours, or until sweet potatoes are fork-tender but not mushy. Stir in kale during last 30 minutes of cooking.
4. To make vinaigrette, combine oil, lime juice, cilantro, vinegar, sugar, garlic powder, salt, coriander and black pepper in a small bowl or jar, or a salad dressing container if you’re doubling ingredients. Shake to combine. You can store vinaigrette in refrigerator for up to 7 days. Remove vegetables from slow cooker. Chill for 30 minutes to 1 hour before combining with lime vinaigrette if you’re serving salad cold, or combine immediately if serving warm. Nutrition Note: Sweet potatoes are packed with vitamin A, while kale, bell peppers, and cilantro add fiber, vitamin C, and antioxidants. Olive oil provides heart-healthy monounsaturated fats, and the veggie mix makes a colorful, nutrient-dense side dish. Add a can of black beans for extra protein and fiber. Per serving (made with coconut sugar): 470 Calories, 8 g Protein, 0 mg Cholesterol, 91 g Carbohydrates, 21 g Total sugars (1 g Added sugars), 14 g Fiber, 10 g Total fat (1 g sat), 466 mg Sodium, ★★★★★ Vitamin A, B6, C, ★★★★ Potassium, ★★★ Vitamin B1 (thiamine), ★★ Vitamin B2 (riboflavin), E, K, Magnesium, ★ Vitamin B3 (niacin), Calcium, Folate, Iron, Phosphorus, Zinc
SEPTEMBER 2026
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continued from page 13
Salsa Verde Chicken Tacos Recipe on page 13
14
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Chipotle–Sweet Potato Salad with Lime Vinaigrette Recipe on page 13
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THRIVE THRO U GH EVERY SEASON In school, at work, at home, or out in a crowd, weather the seasonal changes naturally. From immune support to allergy relief, find the natural remedies, teas, and good nutrition you need to keep you and your family feeling your best in every season. Questions on what's right for you? Come visit with our knowledgeable friendly staff. To stay well year ‘round, your path to wellness starts here.
Untitled-1 1
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BY MARY ANN O’DELL, MS, RDN
quercetin If you are an allergy sufferer, you may have heard of quercetin, a natural ingredient commonly used to help fight allergies. Studies now show quercetin may offer benefits beyond its ability to help ease allergy symptoms. Quercetin is an antioxidant flavonoid, a plant pigment found in a variety of produce including onions, cabbage, bell peppers, tomatoes, apples, blueberries, raspberries, citrus fruits, and in black and green tea. As an antioxidant, quercetin can help fight oxidative stress and cellular damage that has been linked to some chronic diseases. How can quercetin help your health? Inflammation Response. In allergies, histamine is the major inflammatory influencer that causes all those nasty symptoms such as congestion, sneezing, and itchy eyes. Quercetin acts as a natural antihistamine and anti-inflammatory. It helps reduce the levels of histamine released in the body. This is what makes quercetin helpful for seasonal allergy sufferers. It may also provide benefits for those dealing with inflammatory skin conditions like eczema. Exercise. Quercetin may enhance exercise performance. One study found that supplementation with quercetin for 2 weeks significantly improved exercise performance in young men. Another study showed that quercetin may help boost antioxidant
defenses and protect against exercise-induced muscle damage, which means it may also play a role in exercise recovery. Heart Disease & Blood Pressure. Flavonoids like quercetin are known antioxidants that work to protect cells from oxidative damage, which may help protect against heart disease. Studies also support the use of quercetin for blood pressure control, with one research analysis of 7 studies showing a statistically significant reduction in both systolic and diastolic blood pressure numbers in doses greater than 500 mg per day. While more research is needed, this is exciting news! ● Paragon Plus™
Quercetin Aller-Plex™ Fight allergies naturally!* May support the body’s response to inflammation.* Quercetin enhanced with bromelain, vitamin C and nettles. SEPTEMBER 2026
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[ quick tips ]
BY MIA BARNES
transform your
morning routine getting started with the 30/30/30 method
If you’re looking for a simple yet powerful way to start your day with more energy, focus, and balance, the 30/30/30 method might be what you need. This morning routine is designed to energize your body and mind by combining movement, learning, and mindful eating for the first 90 minutes of your day.
What is the 30/30/30 method?
The 30/30/30 method involves spending 30 minutes exercising to wake up your body and boost your metabolism, 30 minutes learning to stimulate your mind and set a positive tone, and 30 minutes eating a balanced breakfast to fuel your body for the day ahead.
Step 1: Move your body
Starting your day with movement wakes up your body while boosting circulation and improving your mood. Morning exercise also jumpstarts your metabolism, helping 18
you burn calories more effectively throughout the day. You don’t need an intense workout. Try low-impact movement like walking or yoga or higherintensity options like strength training or jogging. Choose an activity you enjoy so it feels less like a chore. Even a brisk walk outside can make a big difference in your energy levels and mental clarity.
Step 2: Feed your mind
Just as your body needs movement, your mind benefits from early stimulation. Spending 30 minutes on learning or mindfulness can improve focus, motivation, and emotional well-being. Some great ways to engage your mind include reading, listening to a podcast, journaling, meditation, or breathwork. This step helps you start the day feeling inspired and mentally prepared for whatever you may face during the day.
Step 3: Nourish your body After moving and learning, it’s time to fuel your body with a balanced breakfast. Eating a nutritious meal in the morning helps stabilize blood sugar, sustain energy levels, and improve focus throughout the day. Aim for a meal with at least 30 grams of protein, plus fiber and healthy fats to keep you full and energized. Some great options include a smoothie with protein powder, banana, and nut butter; avocado on gluten-free toast with seeds; or oats with nuts, berries, and plant-based milk. Start your day with a glass of water or herbal tea to refresh your body before eating. ●
SELECTED SOURCES “Does the 30-30-30 diet work?” Cleveland Clinic Health Essentials, www.health.clevelandclinic.org, 12/23/24 • “Mindfulness practice for focus,” Harvard Health Publishing, Harvard Medical School, www.health. harvard.edu • “What is the 30/30/30 rule?” UCLA Health, www.uclahealth.org, 8/8/24 • “What is the trending 30-30-30 diet method, and does it actually work?” by T. Schmidt, Mayo Clinic Press, www.mcpress.mayoclinic.org, 12/1/23
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Make it work for you
The 30/30/30 method is flexible, so you can adapt it to fit your lifestyle and schedule. If 90 minutes feels too long, try a 20/20/20 version or break the steps into smaller segments throughout your morning. Here are some tips to stay consistent ✔ Prepare the night before. Set out workout clothes, choose a podcast or book, and plan your breakfast. ✔ Start with what feels doable. Even 10 minutes of movement is better than none at all. ✔ Listen to your body. Adjust the intensity of your exercise and the type of breakfast based on your needs. The goal is to build a morning routine that feels energizing but not overwhelming. If you do something you don’t enjoy, you will likely abandon it eventually, so ensuring you enjoy what you’re doing will help you stay consistent.
Rise, shine, thrive!
The 30/30/30 method is a powerful way to create a balanced and energizing morning routine. By dedicating 30 minutes to movement, 30 minutes to learning, and 30 minutes to a nourishing breakfast, you set yourself up for a day filled with focus, productivity, and well-being. The key is consistency. Start small, adjust as needed, and find what works best for you. Try it for a week and notice the difference in your energy, mindset, and overall health. Your mornings shape your days, and your days shape your life, so why not start them with intention?
Mia Barnes is a health and lifestyle writer with a passion for fitness, nutrition, and overall wellness. She is the founder of Body+Mind magazine, where she shares tips on healthy living. When not writing, you can find her enjoying a good book or walking her dog.
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BY NAN FORNAL
food for thought spend smart on organic
With prices rising, a trip to the supermarket nowadays can sometimes cause sticker shock. The grocery budget may not stretch as far as it used to, and you may wonder whether buying organic produce and meats are worth the investment.
The organic advantage
Organic foods mean less exposure to pesticide residues. Certified organic farms “avoid the use of most synthetic pesticides found in conventional agriculture,” according to California Certified Organic Farmers (CCOF). Another reason to choose organic is that use of genetically modified organisms (GMOs) “is prohibited in organic production,” which “supports a food system that values natural resources, public health, animal welfare, transparent labels,” and the ability to trace products that have been grown without toxic fertilizers or pesticides.
Where it matters most
The USDA releases annually a list of conventionally grown “produce that tends to be the most and least contaminated with pesticides.” Staff at the Environmental Working Group (EWG) create from that list the Clean Fifteen and the Dirty Dozen, which name produce with the least and the most pesticides, respectively. Some conventionally grown produce tends to have more pesticide residues than others. This year’s list includes spinach, kale and other leafy greens, strawberries, grapes, peaches, cherries, apples, pears, potatoes, blackberries, blueberries, and a few other fruits.
On the other hand, many affordable fruits and vegetables consistently have very low pesticide residues. These include avocados, bananas, carrots, cabbage, cauliflower, onions, asparagus, mushrooms, watermelon, mangoes, kiwis, pineapples, frozen sweet peas, sweet corn, and papaya. If buying organic isn’t in your budget, don’t let these lists keep you from eating produce. Washing fruits and vegetables under running water and eating a variety of different produce are practical ways to reduce exposure. ●
SELECTED SOURCES “The 2026 Clean Fifteen”; “The 2026 Dirty Dozen,” Environmental Working Group, 2026; “EWG’s 2026 Shopper’s Guide to Pesticides in Produce finds widespread PFAS pesticide residue on non-organic fruits and vegetables” by I. Myers, 3/24/26, www. ewg.org • “The organic advantage” by R.H. Shmerling, Harvard Health Publishing, 5/4/26; “Understanding organic foods,” 4/24/26, www.health.harvard.edu, 5/4/26 • “Organic foods: Are they safer? More nutritious?” by Mayo Clinic Staff, www.mayoclinic.org, 2/28/25 • “A systematic review of organic versus conventional food consumption: is there a measurable benefit on human health?” by V. Vigar et al., Nutrients, 12/18/19 • “Why organic?” by California Certified Organic Farmers (CCOF), www.ccof.org
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Making every dollar count
Stretch your grocery budget. Buy organic items in season and buy frozen organic foods. Keep produce fresh and safe. Tips from the Mayo Clinic staff, regardless of whether you buy organic or conventional produce: • Eat a variety of foods to help limit your exposure to pesticides • Choose fruit and vegetables that appear fresh and undamaged • Keep precut or ready-to-eat foods in the fridge along with strawberries, lettuce, and other delicate produce • Wash food only when you are ready to prepare it, beginning with washing your hands
What’s behind the seal?
The US Department of Agriculture (USDA) has established strict standards for foods bearing the USDA Organic seal. Organic crops may not be grown using irradiation, genetic engineering, sewage sludge, most synthetic fertilizers, or most synthetic pesticides. Organic livestock may not receive antibiotics or growth hormones, must have year-round access to the outdoors, and must be fed certified organic feed. Although organic foods are produced using different farming practices than conventional foods, both must meet the same US food safety standards. SOURCE “The organic seal of approval,” Organic Voices, www.organicvoices.org
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BY MARY ANN O’DELL, MS, RDN
apple cider
vinegar: olde world remedy in a modern world
Apple cider vinegar (ACV) is a common household product that has a long history of use. Made by fermentation of apple cider, ACV has a variety of uses, including food preservation, household cleaner, culinary ingredient, therapeutic agent, and beauty remedy. Many people choose raw ACV over pasteurized because it contains “the mother,” a blend of naturally occurring compounds, including acetic
Yogi Tea
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acid, probiotics, and polyphenol antioxidants. It is these compounds that may be contributing to the health benefits reported for ACV.
Benefits of ACV
Blood Sugar Control. This is one of the most promising areas of use for ACV. A systematic review found that, across six trials of apple cider vinegar alone, consuming about 1–2 tablespoons daily decreased HbA1c and fasting blood sugar levels. Other studies have demonstrated that vinegar may help improve insulin function and lower blood sugar levels following meals. ACV use should be discussed with a qualified healthcare provider prior to use, especially if you are taking any medication. Digestive Health. ACV is rich in acetic acid, and as such it is naturally acidic. This could explain how ACV may benefit digestion, reducing bloating and gas specifically in those people with low stomach acidity. Some people who experience gastroesophageal reflux disease, or acid reflux, find ACV to be a helpful remedy. Skin & Hair Health. ACV isn’t just used internally,
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but also has external benefits for skin and hair. For skin, it has shown some anti-inflammatory benefits that may help with the itching of eczema and psoriasis when one cup of ACV is added to a soaking bath. And the acidic nature of ACV makes it beneficial in rebalancing the pH of skin and scalp, as well as helping to reduce surface bacteria and fungus that can contribute to acne or dandruff. Just remember this simple rule before using ACV topically: Always dilute the vinegar in some water. Weight Loss. ACV is touted as a remedy to help with weight loss. While it’s too early to make a claim, some studies do point to a potential role for ACV in weight control. One possible mechanism of action is that ACV may enhance feelings of satiety, which in one study resulted in participants eating 200–275 fewer calories in a day. Benefits appear to be modest, but as a low-calorie food that may also help with blood sugar control, ACV could be a positive addition to a weight management program. Apple cider vinegar can be added to the diet in dressings and marinades or in health tonics. While
it can be consumed diluted as a beverage, excess consumption can erode tooth enamel, so follow product directions. Today it is found in gummies or in convenient capsule form. It is also found in some hair and skin care products for topical use. While ACV research is ongoing, this folk remedy continues to enjoy the spotlight in the world of health, and its use will likely continue for many years to come. ●
Chamberlin’s
Apple Cider Vinegar Promotes healthy metabolism.* Supports healthy blood sugar metabolism, cleansing and more.* Made with organic fermented apples, convenient capsule form. SEPTEMBER 2026
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[ cook-at-home ]
quick breakfasts BY EVA MILOTTE
morning meals in a hurry
These early-day options fuel your body for a busy day. Both can be made ahead for easy prep. The pancakes come together quickly if time allows in the morning.
Banana-Oat Protein Pancake
1. In a medium bowl, beat egg whites until fluffy.
PREP 20 min SERVES 1
3. Heat oil in a large pan over medium-high heat. Pour in enough batter to make 1 large pancake, or use ¼-cup portions for smaller ones. Reduce heat to medium and cook for about 5 minutes, until edges are brown. Flip and cook other side. Remove from heat.
From Love What’s on Your Plate by Stephanie Valentine (RE:BOOKS Publishing, 2025)
3
egg whites banana
¹⁄³
c oat bran or quick-cooking oats
Sprinkle of cinnamon
1
Tbsp oil
Maple syrup, optional
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combine with oats and cinnamon. Gently fold egg whites into banana mixture.
4. Serve with maple syrup, if desired. Cooking Tips: As an option, you can make
Nutrition Note: Protein and fiber help
make this naturally sweet breakfast more filling and satisfying, while banana provides potassium to support healthy muscles and nerves.
Per serving (made with quick-cooking oats and avocado oil): 473 Calories, 19 g Protein, 0 mg Cholesterol, 63 g Carbohydrates, 15 g Total sugars (0 g Added sugars), 9 g Fiber, 18 g Total fat (2 g sat), 134 mg Sodium, ★★★ Vitamin B1 (thiamine), B2 (riboflavin), Magnesium, ★★ Vitamin B6, Phosphorus, Potassium, Zinc, ★ Vitamin C, Folate, Iron
© LOUISA NICOLAOU
1
2. In a separate bowl mash banana, and then
muffins with this recipe (yields 4 muffins) instead. To make muffins: add ¼ cup maple syrup to the batter. Pour batter into 4 cups of a 6- or 12-cup muffin tin. Bake at 375° for 35 minutes.
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Packed with oats, nuts, and seeds, these hearty cookies provide fiber, plant protein, and heart-healthy unsaturated fats to help keep you satisfied.
Brekkie Cookies
Per serving (1 cookie; made with dark chocolate chips): 486 Calories, 15 g Protein, 14 mg Cholesterol, 41 g Carbohydrates, 11 g Total sugars (8 g Added sugars), 9 g Fiber, 31 g Total fat (5 g sat), 123 mg Sodium, ★★★★ Vitamin B1 (thiamine), E, Magnesium, ★★★ Vitamin B2 (riboflavin), Phosphorus, Zinc, ★★ Iron, ★ Vitamin B3 (niacin), B6, Folate, Calcium, Potassium
PREP 40 min YIELDS 1 dozen cookies
Per serving (1 cookie made with Super Granola Crunch without its optional ingredients): 452 Calories, 14 g Protein, 14 mg Cholesterol, 44 g Carbohydrates, 12 g Total sugars (8 g Added sugars), 9 g Fiber, 27 g Total fat (4 g sat), 123 mg Sodium, ★★★★ Vitamin B1 (thiamine), ★★★ Vitamin B2 (riboflavin), E, Magnesium, Phosphorus, Zinc, ★★ Iron, ★ Vitamin B3 (niacin), B6, Calcium, Folate, Potassium
From Love What’s on Your Plate by Stephanie Valentine (RE:BOOKS Publishing, 2025)
1
large ripe banana, mashed
1
egg, beaten
2
Tbsp ground flaxseeds
²⁄³ ²⁄³
c almond butter
2
c quick or old-fashioned rolled oats
¼ ½
c maple syrup
Generous sprinkle of cinnamon
½ ½ ¼ ¹⁄³ ¼ ¹⁄³ ½
c walnuts, chopped*
c tahini
tsp flaky salt
c almonds, chopped* c cashews, chopped* c pumpkin seeds* c sunflower seeds* c dried cranberries c dark or semi-sweet chocolate chips
1. Preheat oven to 350°. In a
large bowl, combine banana, egg, flaxseeds, almond butter, tahini, oats, maple syrup, salt, and cinnamon. Mix until well combined.
2. Add nuts, seeds, cranberries,
and chocolate chips. Mix by hand or with a stand mixer until dough is thick and heavy.
3. On a parchment-lined baking
sheet, spoon about ¼ cup of dough per cookie. Lightly press to flatten.
4. Bake for 15 minutes, until edges start to brown. Let cookies cool slightly on baking sheet. Transfer to a wire rack to cool completely.
© LOUISA NICOLAOU
*You can substitute 1½ cups of the Super Granola Crunch (recipe follows) for the total amount of *nuts and *seeds in the original recipe.
Nutrition Note: Packed with oats, nuts, and seeds, these hearty cookies provide fiber, plant protein, and heart-healthy unsaturated fats to help keep you satisfied.
Super Granola Crunch From Love What’s on Your Plate by Stephanie Valentine (RE:BOOKS Publishing, 2025)
PREP 35 min MAKES approximately 5½ cups 1
c almonds
1
c cashews
1
c walnuts
1
c pumpkin seeds
1
c sunflower seeds
1
c rolled oats
¼ ¼
c extra-virgin olive oil
1
Tbsp ground cinnamon
c maple syrup
Optional: ½ c raw cacao nibs; ½ c goji berries; ½ c dried cranberries; ½ c unsweetened coconut flakes
1. Preheat oven to 325°. 2. In a food processor or by
hand, coarsely chop nuts. Transfer to a large bowl and mix with seeds and oats.
3. In a separate bowl, whisk oil, maple syrup, and cinnamon. Pour over granola mixture and toss, coating evenly. 4. Spoon mixture onto 2 parchment-lined baking sheets and bake for 12 minutes. Remove from oven and mix to ensure even cooking. 5. Mix in any optional items, and bake for another 7 minutes. Remove from oven and allow to cool for 15-20 minutes. Store in an airtight glass container.
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[ healthy strategies ]
BY NAN FORNAL
smart choices for
brain health
what you can do to prevent or slow cognitive decline Researchers estimate that some 42 percent of people over age 55 will develop dementia. Because of the aging of the US population, it is expected that newly diagnosed cases will double in the next 35 years. Manage your risk factors
Dementia risk increases with hearing loss, high blood pressure, lack of physical activity, use of alcohol and tobacco, and uncontrolled diabetes, according to the Centers for Disease Control and Prevention (CDC), which recommends developing “healthy lifestyle habits that can lower your risk of developing dementia, including Alzheimer’s disease.” The CDC lists five habits that will help keep your brain healthy: Physical activity: at least 20 minutes per day (150 minutes per week) of vigorous activity is important for keeping the heart, body, and brain healthy. Prevent or manage Type 2 diabetes to avoid damage to the brain. Maintain a healthy weight and take prescribed bloodpressure medication to avoid damaging vessels that carry blood to the brain. Use hearing aids to treat hearing loss, which researchers believe makes the brain work harder (at the expense of thinking and memory). Avoid excessive consumption of alcohol and quit smoking to reduce dementia risk. 28
Mind your diet
One way to protect your brain is by following the Alzheimer’s Prevention Diet, from the Alzheimer’s Research and Prevention Foundation, which recommends avoiding saturated and trans fats, which produce free radicals and can cause inflammation. Fight free radicals with foods rich in antioxidant vitamins C and E. Instead of red meat, choose fish for omega 3s and vegetarian protein substitutes. Along with a diet that’s 20 percent healthy fats (olive oil, flaxseed oil, avocado), 40 percent lean protein (fish, chicken, soy), and 40 percent complex carbs (fresh fruit and vegetables, whole grains, legumes), eat brain superfoods including blueberries, spinach, and seaweed. Taking a daily multivitamin/mineral supplement that contains folic acid and vitamins C and E supports and enhances memory. ● SELECTED SOURCES “4 pillars of prevention. “Pillar 1: Diet and supplements,” Alzheimer’s Research & Prevention Foundation, www.alzheimersprevention. org • 2024 Alzheimer’s Disease Facts and Figures, Alzheimer’s Association, 2024 • “About Alzheimer’s”; “Reducing risk for dementia,” Centers for Disease Control and Prevention, www.cdc.gov • “Dietary supplements and cognitive function, dementia, and Alzheimer’s disease,” NCCIH Clinical Digest for Health Professionals, www.nccih.nih.gov, 7/22 • “Risk and future burden of dementia in the United States” by B. Doctrow, National Institutes of Health, NIH Research Matters, www.nih.gov, 2/18/25
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Sleep on it
A recent study in the Journal of Clinical Sleep Medicine found that sleep deficiency is associated with the development of Alzheimer’s disease. The study, which involved 270 participants with a median age of 61 years, found that individuals who had spent less time in slow wave and rapid eye movement sleep had a smaller volume in the inferior parietal region and other critical brain regions after a period of 13 to 17 years. The inferior parietal region of the brain has been shown to experience early structural changes during the development of Alzheimer’s disease.
“Our findings provide preliminary evidence that reduced neuroactivity during sleep may contribute to brain atrophy, thereby potentially increasing the risk of Alzheimer’s disease,” said lead author Gawon Cho, a postdoctoral associate at Yale School of Medicine. While more research is necessary to fully investigate the link between sleep architecture and Alzheimer’s disease, the study highlights the importance of sleep quality for long-term brain health. —Taste for Life staff SELECTED SOURCES “Lower slow wave sleep and rapid eye movement sleep are associated with brain atrophy of AD-vulnerable regions” by G. Cho et al., Journal of Clinical Sleep Medicine, 3/31/25 • “New study links lower proportions of certain sleep stages to brain changes associated with Alzheimer’s disease,” American Academy of Sleep Medicine, www.AASM.org, 3/31/25
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Clean Roots
Multi-Surface Cleaner
A versatile cleaner for a variety of surfaces, from floors to appliances. Plant based and all natural. Scent free and hypoallergenic.
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Keratin Repair Formula Shampoo Improve elasticity and renew strength with keratin.
Shampoo infuses keratin, argan oil and aloe vera into each strand of hair. Results in less split ends, less breakage and stronger hair.
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Antioxidant rich combination of organic whole foods.
Calms, heals, and nourishes skin.
Organic Kids Immune & Seasonal Support
Supplies vitamins C and D3 and zinc, plus an immune blend for seasonal support.* Grape-flavored chewable for kids 4+.
Organic Sensitive Skin Face & Body Lotion French Lavender With antioxidant-rich calendula and moisturizing cocoa seed oil, jojoba oil, shea butter, and sunflower seed oil. For babies, kids, and adults.
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Chamberlin’s
Whole Food Iron Caps
Supports healthy red blood cells.* Whole food based iron combined with a botanical blend to support iron absorption.* Gentle on the stomach. *These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is presented as general information and is not meant to replace medical advice. Because persons and circumstances can vary, self treatment may not be right for you. Consult a qualified health care practitioner for advice pertaining to any particular person or case or before beginning any new exercise, diet, or supplementation program. Use products only per label direction.
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