Better_Nutrition_September_2017

(^68) • SEPTEMBER 2017
eating 4 HEALTH
Try this: Make a lassi, a traditional
Indian beverage: purée yogurt, frozen
mango chunks, and lime juice, then
pour into glasses and garnish with slices
of lime. Purée yogurt with blackberries,
honey, and grated ginger; stir in vanilla
yogurt to make swirls and then spoon
into Popsicle molds and freeze. Dump
a container of yogurt into a cheesecloth-
lined strainer and refrigerate overnight;
stir in your favorite herbs and seasonings,
and use as a substitute for sour cream.



ŠChickpeas.
Like other beans and
legumes, chickpeas
are high in fiber,
which can help
prevent or reduce
constipation—a common complaint
among people with thyroid disorders.

Lisa Turner is a chef, food writer, product developer, and nutrition

coach in Boulder, Colo. She has more than 20 years of experience in

researching and writing about clean, nourishing foods, and coaching

people toward healthier eating habits. Find her at lisaturnercooks.com.

Bonus: chickpeas are also high in zinc,

which is critical for thyroid function.

Try this: Toss cooked chickpeas

with olive oil, coarse salt, and minced

rosemary; spread on a baking sheet and

roast at 400°F until crispy; let cool for

a crunchy, nut-like snack. For a vegan

tagine, cook chickpeas with sweet

potatoes, onions, tomatoes, garlic, cinnamon,

cumin, and broth; stir in chopped dried

figs and slivered almonds; top with

parsley. Or toss chickpeas, Brussels

sprouts, and cauliflower florets with

olive oil, and roast at 400°F till tender.



ŸSardines. Like

Brazil nuts, sardines

are high in selenium.

Plus, sardines are

rich in omega-3 fatty

acids, which help

lower inflammation and enhance

immunity, reducing the risk of

Hashimoto’s. Other good sources of

omega-3s include salmon, walnuts,

and flax seeds.

Try this: Arrange sardines in a glass

casserole dish and drizzle with olive oil

and lemon juice; broil till hot and then

shower with parsley before serving.

Mash boneless, skinless sardines with

olive oil, chopped olives, capers, coarse

black pepper, and a pinch of cayenne

for an easy, spreadable fi sh dip. Simmer

boneless, skinless sardines in tomato

sauce with minced rosemary leaves

and crushed red pepper fl akes; serve

over cooked penne pasta with grated

Asiago cheese.

PHOTOGRAPHY (TOP): PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLING: ROBIN TURK

JAPANESE SWEET POTATO SOUP WITH RICE & NORI CROUTONS
Serves 6
This creamy vegan soup is topped with crispy rice “croutons”
laced with seaweed; we used crumbled nori, but kelp or dulse
flakes would work as well.

1 cup sushi rice
1 large shallot
2 garlic cloves
2 large Japanese sweet potatoes, peeled and cubed
(about 2½ cups), or regular sweet potatoes
3 cups vegetable stock
1 15 oz. can coconut milk
2 Tbs. red curry paste, or to taste
⅓ cup crumbled toasted nori
Sesame oil for frying croutons

1. Rinse rice in colander until water runs clear, not milky.
   Combine rice with 1½ cups water in medium saucepan.
   Bring to a boil, reduce heat, cover, and simmer 20 minutes,
   until rice is tender and water is absorbed. Remove from
   heat, and let cool.


2. While rice is cooling, combine shallots, garlic, sweet
   potatoes, and stock. Bring to a boil, reduce heat, and
   simmer 15 minutes, until sweet potatoes are soft. Stir
   in coconut milk and red curry paste, and cook 2 minutes
   longer. Transfer to blender or food processor, and purée
   until very smooth. Return to pan to keep warm.


3. While soup is cooking, stir nori or other seaweed into rice.
   Form rice into 1-inch balls and flatten slightly. Heat sesame
   oil in large, heavy skillet. Fry croutons 4–5 minutes per side,
   until golden.


4. To serve, divide soup among individual serving bowls.
   Top each with croutons, and serve immediately.

Per serving: 330 cal; 7g pro; 18g total fat (14g sat fat);
40g carb; 0mg chol; 410mg sod; 3g fiber; 4g sugars