Download PDF - Optimum Wellness

MARCH/APRIL 2011 

coupons 

inside! 

Perfect Pizzas 

Gluten-free crusts, 

tempting toppings, 

and more 

plus 

Dr. James on 

Showing Up for Life 

FRE 

 

FREE 

Over Easy 

Exceptional 

egg recipes 

Spring Rolls 

Supernutritious 

leafy-green wraps 

Wellness Warrior 

Inspiring athlete 

Rajesh Durbal 

OW_MarApr11_COVs.indd 2 1/20/11 12:49 PM

Not all products available in all stores. 

OW MarApr 11 batch print.indd 1 1/20/11 9:34 AM

2011 

Date Events 

Mar. 4 36th Annual Wells Fargo Ski Cup, Denver 

www.skifornscd.com 

Mar. 5 Romp to Stomp 3K/5K Snowshoe Walk/Race, Frisco 

www.tubbsromptostomp.com 

Mar. 5 Diabetes/Gluten Free Expo, Colorado Convention Center, Denver 

www.diabetes.org 

Mar. 12 Moab Skinny Tire Biking Festival, Moab 

www.coloradobicyclerides.com 

Events Calendar 

March April 

Date Events 

Mar. 12 St. Patrick’s Day 5K Run, Highlands Ranch 

www.coloradorunnermag.com 

Mar. 14 Running O the Green 7K, Denver www.runnersroost.com 

Mar. 19 Walk with a Doc, Crestmoor Park, Denver www.njhealth.org/walkwithadoc 

Mar. 19 Canyonlands 1/2 Marathon, Moab 

www.racingcolorado.com 

Mar. 19 7th Annual North Routt Coureur des Bois 45K/90K Cross Country Skiing, 

Steamboat Springs www.racingcolorado.com 

Mar. 27 Boulder Spring Half Marathon, Boulder 


May June 

Date Events Date Events 

May 1 Cherry Creek Sneak 1M/5K/5M, Denver www.coloradorunnermag.com 

May 7 Barkin Dog Duathlon, Aurora www.coloradorunnermag.com 

May 8 Crazy Legs 10k+ Trail Run, Loveland www.coloradorunnermag.com 

May 8 Highline Canal Run 5K/10K, Centennial www.coloradorunnermag.com 

May 8 Mother’s Day 5K, Denver www.coloradorunnermag.com 

May 14 Walk with a Doc, Westlands Park, Denver www.njhealth.org/walkwithadoc 

May 15 Community Classic Bike Tour, Loveland www.coloradobicyclerides.com 

May 15 Kaiser Permanente Colfax Marathon, Denver www.coloradorunnermag.com 

May 21 Ride for the Pass, Aspen www.coloradobicyclerides.com 

May 21 Buena Vista Bike Fest, Buena Vista www.coloradobicyclerides.com 

May 22 Kid’s Trail Race 1M, Evergreen www.coloradorunnermag.com 

May 28 Iron Horse Bicycle Classic, Durango www.coloradobicyclerides.com 

May 29 Arkansas River Bluegrass Marathon and Half Marathon, Salida 


Wellness is a choice... Take charge of your health! 


Apr. 3 Rocky Mountain Road Runners City Park 4M, Denver 


Apr. 9 Walk with a Doc, Bible Park, Denver 

www.njhealth.org/walkwithadoc 

Apr. 9 HRCA Heritage Adventure 5/10K Run, Highlands Ranch 


Apr. 9 Colorado Masters Running Association 5K, Lone Tree 


Apr. 10 3rd Annual Flying Pig 5K Charity Run/Walk, Ft. Collins 


Apr. 11 Platte River ½ Marathon, Littleton www.runnersroost.com 

Apr. 23 Boulder Distance Classic 15K/5M, Boulder www.coloradorunnermag.com 

Apr. 23 9th Annual Spank Blasing 5K/10K Walk/Run, Pueblo 


Apr. 28 Fruita Fat Tire Biking Festival, Fruita 

www.coloradobicyclerides.com 

Apr. 30 Sierra’s Race Against Menningitis 5K Run/Walk, Loveland 


Jun. 2 Elephant Rock Cycling Festival, Castle Rock www.coloradobicyclerides.com 

Jun. 4 Boulder Sunrise Tri/Du/Run, Boulder www.coloradorunnermag.com 

Jun. 5 Fire Hydrant 5, 5K Walk/Run & Pet Fair, Fort Collins www.coloradorunnermag.com 

Jun. 11 Three Sisters for Evergreen Mountain Run 8.6M, Evergreen www.coloradorunnermag.com 

Jun. 11 Walk with a Doc, Crestmoor Park, Denver www.njhealth.org/walkwithadoc 

Jun. 11 Denver Century Ride, Denver www.coloradobicyclerides.com 

Jun. 11 Ride the Rockies, Grand Junction to Salida www.coloradobicyclerides.com 

Jun.11 Boulder Sunrise Century Ride, Boulder www.coloradobicyclerides.com 

Jun. 12 Estes Park Marathon, 1/2 Marathon, 10K, 5K, Estes Park 


Jun. 13 Bicycle Tour of Colorado, Central City www.coloradobicyclerides.com 

Jun. 18 Father’s Day 4K, Boulder www.coloradorunnermag.com 

Jun. 19 Colorado MS-150 Bike Tour, Westminster www.coloradobicyclerides.com 

Jun. 26 Stadium Stampede 5K, Denver www.coloradorunnermag.com 


Chard Stuff ed with 

Apricot-Fig Tagine and 

Couscous, p. 10 

m a g a z i n e 

MARCH/APRIL 2011 

CONTENTS 

5 from the rouses 

Spring is the season to renew 

your commitment to wellness. 

By James E. Rouse, ND, and 

Debra Rouse, ND 

6 wellness warrior 

Ironman triathlete Rajesh 

Durbal inspires others to live free. 

By Debra Rouse, ND 

8 all wrapped up 

Adding more leafy green veggies 

to your diet couldn’t be easier. 

By Lisa Turner 

14 pizza forever 

Everything you need to make 

the perfect gluten-free pie. 

By Mary Margaret Chappell 

20 the sunny side 

of eggs 

They’re versatile, delicious, and 

surprisingly good for you. 


24 clean up your act 

Say good-bye to harsh, toxic 

cleaning products. 

By Meg Donohue 

28 good tips 

Can’t tell miso from tofu? 

Here’s the scoop on soy. 

COVER IMAGE 

Grilled Salad Pizza, p. 16 

 

MARCH/APRIL 2011 3 

OW_MarApr11_TOC.indd 11 1/20/11 3:28 PM

WORKING HARD 

Jillian Michaels, America's toughest trainer, nutritional expert, TV star, fi tness god, best-selling author, cruise director, celebrity, Chihuahua rescuer, cover girl, video game avatar, social net 

WHERE DOES SHE FIND THE ENERGY? 

SO DELICIOUS ® COCONUT MILK. SMOOTH, CREAMY AND NATURALLY ENERGIZING. 

CHANGE YOUR MILK. CHANGE YOUR LIFE. 

www.SoDeliciousDairyFree.com/JillianMichaels © 2011 Turtle Mountain, LLC. 


WORKING OUT 


Creator and Chief Visionary Offi cer 

James E. Rouse, ND 

editor@optimumwellness.com 

Editor in Chief 


debra@optimumwellness.com 

Design Director 

Scott Hyers 

Copy Editor 

Don Rice 

Production Director 

Cynthia Lyons 

HEALTHY LIVING GROUP 

Editorial Director 

Elizabeth Turner 

Interim Managing Editor, Custom Publishing 

Jerry Shaver 

Food Editor 

Mary Margaret Chappell 

Vice President, Group Publisher 

Susan McNamee 

303-641-2244; smcnamee@aimmedia.com 

Marketing Director 

Celine Bleu 

415-591-0555, ext. 301; cbleu@aimmedia.com 

Advertising Manager 

Abbie Atkins 

970-402-6282; aatkins@aimmedia.com 

Marketing Manager 

John Robles 

415-591-0555, ext. 324; jrobles@aimmedia.com 

Advertising/Marketing Coordinator 

Mary Brahim 

310-356-2272; mbrahim@aimmedia.com 

EDITORIAL OFFICES 

300 N. Continental Blvd., Ste. 650 

El Segundo, CA 90245 

310-356-4100; fax: 310-356-4110 

ADVERTISING OFFICES 

2770 Arapahoe Rd., Ste. 132–139 

Lafayette, CO 80026 

303-641-2244; fax: 303-379-5033 

Chairman & CEO 

Efrem Zimbalist III 

President & COO 

Andrew W. Clurman 

m a g a z i n e 

Senior Vice President & CFO 

Brian Sellstrom 

Senior Vice President, Operations, and 

General Manager, Healthy Living Group 

Patricia B. Fox 

Vice President, Controller 

Joseph Cohen 

Vice President, Retail Sales 

Marcia Orovitz 

Vice President, Research 

Kristy Kaus 

PRINTED ON RECYCLED PAPER 

 

One of my life’s missions is to encourage as many 

people as I can to get inspired and show up for life. 

Showing up for life means eating well, moving your 

body with enthusiasm, expressing your magnifi - 

cence, giving your time and talent to worthy causes, 

and seeing life’s inevitable challenges as opportunities 

to grow and expand. 

Showing up with enthusiasm isn’t always easy. 

Waking up early to get in a morning workout doesn’t come without effort; so start 

slowly. Begin by waking up 15 minutes earlier to make time for a 10-minute 

movement session. Alternate cardiovascular activity with resistance or weight 

training. When you’re ready, ramp it up to 30 minutes of morning exercise, then 

eventually, a full hour. Believe me, you’ll never regret doing this for yourself. Don’t 

get me wrong, I’m not asking you to cut down on your sleep. A good night’s rest is 

essential to your overall wellness. So in order to make more time in the morning, 

you’ll need to—you guessed it—detach from evening television and go to bed earlier. 

Live each day knowing that you can choose to do everything that makes you feel 

good, whole, healthy, and alive right here and now. Wishing you a healthful and 

glorious springtime. Live like you mean it! 

James E. Rouse, ND 

Creator and Chief Visionary Offi cer 

Spring Is in the Air 

There’s something wonderful about spring. It evokes a sense of possibility and 

positivity. The tans and browns of the landscape turn to green, reminding us that 

it’s time to wake up! It’s also that time when we celebrate Earth Day on April 22. 

Inspired by the season, we’ve got our own green going on in this issue of Optimum 

Wellness. Lisa Turner has us all wrapped up in leafy greens—and she’s talking more 

than just cabbage rolls. Plus, we’ve got ideas for cooking with another springtime 

favorite: eggs. The Easter Bunny’s got nothing on our uses for these healthful staples. 

Another reason to love springtime is the return of Major League Baseball. We’re 

especially excited to see gluten-free concessionaires popping up around the country. 

Coors Field in Denver, for example, has a stand that offers gluten-free hot dog buns, 

and even gluten-free beer. Of course, we don’t have to 

leave home to enjoy a game. We can make gluten-free 

pizza from one of the recipes in this issue and spectate 

from the most comfortable seat in the house. OK, we 

really don’t recommend eating in front of the television, 

but in this case, we’ll make an exception. 

Peace and positivity, 


Editor in Chief 

Showing Up 

OPTIMUM WELLNESS. Vol. 7, No. 2. Published periodically by Active Interest Media, Inc., 300 N. Continental Blvd., 

Ste. 650, El Segundo, CA 90245; 310-356-4100; fax: 310-356-4110. © 2011 Active Interest Media, Inc. All rights 

reserved. The opinions expressed by the columnists and contributors to OPTIMUM WELLNESS are not necessarily 

those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and 

advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Articles appearing 

in OPTIMUM WELLNESS may not be reproduced in whole or in part without the express permission of the publisher. 

MARCH/APRIL 2011 5 

OW_MarApr11_Mast_LETT.indd 5 1/24/11 3:27 PM

WELLNESS WARRIOR By Debra Rouse, ND 

Live Free 

and Thrive 

Ironman athlete Rajesh Durbal inspires 

through strength, courage, and belief 

Rajesh Durbal is an amazing 

man, yet what’s most striking 

about him is his desire to live 

free and give back. 

Durbal was born with a 

partially developed right arm 

and bones missing in both his 

legs. By age 1, he was a triple 

amputee. Throughout his life, 

Durbal has had ample 

opportunity to become 

bitter—especially during school 

when he was ridiculed by his 

peers. But instead of viewing 

his body as a limitation, he 

decided to shatter the expectations 

of what amputees can do. 

Durbal has accumulated 

more medals than he can count 

while competing in running, 

swimming, snowboarding, and 

skiing events, and he lays claim 

to a 100-meter sprint world 

record. He is the fi rst triple 

amputee to complete the Kona 

Ironman triathlon, and he 

helped invent the prosthetic 

sleeves that he used in that 

competition. 

But his accomplishments 

don’t stop there. He has also 

written a book, engaged in 

professional modeling and 

motivational speaking, played 

drums in a band, acted in 

commercials, participated in 

adventure races around the 

world, and developed his own 

Web site, live-free.net. 

“I was running on my 

walking legs while training for 

an Olympic triathlon,” he says. 

“I was really beaten down and 

fi lled with pain. All I wanted 

was to live free—free from 

6 OPTIMUM WELLNESS 

everything and everyone that 

held me down. Live Free 

encompasses that essence of 

life. It has matured into 

something that can provide 

resources to help everyone live 

free, including custom 

patented prosthetic components, 

fi tness camps for the 

physically challenged, 

coaching, equipment, and 

nutrition information.” 

As part of his live-free 

philosophy, Durbal nurtures 

himself on a diet fi lled with 

veggies and fi sh. He supplements 

with omega-3s, 

maintains a positive attitude, 

and balances his physical 

regimen with yoga and 

massage. “Wellness comes 

from proper nutrition, 

training, choices, actions, and 

emotions,” he says. “I strive to 

be ‘well’ in every area of my 

life. To share that, I volunteer 

my talents to help others get 

healthy, and share quiet 

moments talking to kids and 

training with them.” 

Durbal is a true visionary. 

With faith and prayer, he set 

goals and overcame obstacles. 

He worked to improve himself 

emotionally, physically, and 

spiritually. And in the process, 

he discovered hidden talents 

that he has since put into 

action, becoming an innovator 

and leader in all areas of his life. 

DURBAL 

Wellness, he says, “teaches me 

discipline, sacrifi ce, persever- 

RAJESH 

ance, and self-control. And 

that spills over into my job, my 

relationships, everything.” COURTESY 

OW_MarApr11_WellWarrior.indd 6 1/24/11 3:31 PM



Chard Stuff ed with 

Apricot-Fig Tagine and 

Couscous, p. 10 

All Wrapped Up 

Looking for a fresh, 

new way to enjoy 

supernutritious leafy 

greens? Just stuff ‘em 

and wrap ‘em up 



It’s no secret that greens are among the world’s most healthful foods. Even so, we 

never seem to eat enough. And when we do, we usually sauté them with olive oil and 

garlic. Yummy, but … yawn. 

Looking for a more creative way to get your greens? Stuff ’em. Rolling cooked 

green leaves around savory fi llings is a culinary tradition that dates back to ancient 

Greece, when Alexander the Great laid waste to Thebes. Legend says that besieged 

Thebans, forced to make do with what little food they had, cut meat into tiny pieces 

and rolled it into grape leaves—an early version of dolmades. 

You can roll nearly any pliable green leaf around any combination of whole grains, 

legumes, fi sh, ground meat, veggies, nuts, seeds, sauces, and spices. It’s also a wonderful 

way to put a fresh spin on leftovers, and a novel substitute for sandwiches. Make 

up your own fi llings, or get rolling with the following recipes. 

Photography by EJ Armstrong 

OW_MarApr11_Wraps_KS-R.indd 8 1/24/11 3:34 PM

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ALL WRAPPED UP 

Cabbage Rolls 

SERVES 5 

Turkey replaces beef and pork in this 

lighter version of the traditional favorite. 

1 medium green cabbage 

1 lb. lean ground turkey 

1⁄2 cup cooked brown rice 

1 large egg, beaten 

1 medium onion, fi nely chopped 

1 tsp. sea salt 

1⁄8 Tbs. ground black pepper 

1⁄2 tsp. thyme 

1 cup low-sodium chicken broth 

1 14.5-oz. can diced tomatoes 

1 tsp. brown sugar 

1 tsp. Worcestershire sauce 

1 Tbs. lemon juice 

2 Tbs. olive oil 

1. Steam cabbage, or place in boiling 

salted water, then drop in cold water. 

Allow to cool slightly, and remove each 

leaf carefully. Trim any thick ribs so that 

leaves will lie fl at. 

2. Mix together ground turkey, rice, egg, 

onion, salt, pepper, and thyme in large 

bowl. Form into small egg-shaped balls, 

using about 3 Tbs. of mixture per ball. 

3. Place 1 cabbage leaf on clean surface, 

and place 1 ball prepared mixture on 

center of leaf. Fold sides of leaf in toward 

center, and roll up cabbage. Fasten 

leaves securely with wooden toothpicks 

or skewers, or tie with string. Repeat 

with remaining leaves. 

4. Whisk together broth, tomatoes, 

brown sugar, Worcestershire sauce, and 

lemon juice in bowl. Add oil to heavy 

skillet, and brown cabbage rolls lightly 

on all sides over medium heat. Add 

broth mixture, reduce heat to low, cover, 

and simmer about 20 minutes, or until 

turkey is cooked through. 

PER SERVING (2 ROLLS): 270 CAL; 29 G PROT; 

8 G TOTAL FAT (1.5 G SAT FAT); 24 G CARB; 99 MG 

CHOL; 617 MG SOD; 6 G FIBER; 11 G SUGARS 

Chard Stuff ed with Apricot- 

Fig Tagine and Couscous 

MAKES 8 ROLLS 

A tagine is a North African favorite 

named after the casserole-like dish 

in which it is prepared. The apricots are 

Leafy Nutrition 

What’s so great about greens? Plenty. They’re loaded with calcium, 

magnesium, fi ber, folate, potassium, beta-carotene, lutein, and other 

immune-boosting and cancer-preventive nutrients. Some highlights: 

CABBAGE is rich in sulforaphane, a compound that helps protect 

the body from cancer, especially breast and colon cancers. 

CHARD has the most magnesium—essential for heart and bone 

health, and nerve and muscle relaxation—of all the greens. 

TURNIP GREENS are packed with calcium, vitamins C and K, 

and cancer-preventive beta-carotene. 

BEET GREENS have nearly three times as much potassium, crucial 

for muscle and nerve function, as bananas. 

COLLARD GREENS have more calcium, cup for cup, than milk. 

KALE contains indole-3-carbinol, a phytochemical that protects 

against cancer and heart disease. 

MUSTARD GREENS are the best green source of folate, a B vitamin 

that’s best-known for its importance in preventing birth defects. 

SPINACH is loaded with lutein, an antioxidant that protects eyes 

from age-related blindness and cataracts. 


a great source of vitamins A, C, and E, 

while the fi ber-packed fi gs also provide 

plenty of potassium. To make these 

wraps gluten free, replace the couscous 

with brown rice or quinoa. 

8 whole chard leaves 

2 Tbs. coconut oil 

1 small yellow onion, diced 

1 tsp. ground cinnamon 

1 tsp. ground ginger 

1⁄2 tsp. turmeric 

1⁄4 tsp. ground cumin 

1⁄8 tsp. white pepper 

1 15-oz. can garbanzo beans, 

rinsed and drained 

1⁄3 cup chopped dried apricots 

1⁄3 cup chopped dried fi gs 

1⁄2 cup chopped almonds 

1 cup cooked whole-wheat couscous 

1. Cut stems from chard; fi nely chop 

stems, and set aside. Bring large pot of 

lightly salted water to a boil. Drop chard 

leaves in boiling water, and cook 1 

minute. (Cook extra leaves, if desired, in 

case 1 or 2 tear during rolling.) Remove 

leaves from water with tongs, and drop 

into ice water to stop cooking. Drain 

leaves, and thoroughly pat dry with 

paper towels. Set aside. 

2. Heat oil in medium saucepan over 

medium-low heat. Sauté onion and 

chopped chard stems 4 to 6 minutes, until 

just tender. Stir in cinnamon, ginger, 

turmeric, cumin, and white pepper, and 

cook 1 minute longer. Stir in beans, 

apricots, fi gs, almonds, and couscous. Set 

aside until cool enough to handle. 

3. Place 1 chard leaf on fl at surface. Heap 

1 

/2 cup bean-couscous mixture onto 

lower third of leaf. Fold bottom edge of 

leaf over mixture, breaking rib if 

necessary to ease folding. (If leaves have 

fi rm lower stems, cut off 1 to 2 inches to 

facilitate rolling.) Fold sides in to cover 

mixture. Starting at bottom edge, roll 

leaf tightly to encase fi lling completely. 

Arrange seam-side down on serving 

plate. Repeat with remaining chard 

leaves. Serve immediately. 

PER SERVING: 195 CAL; 6 G PROT; 8 G TOTAL FAT 

(3 G SAT FAT); 28 G CARB; 0 MG CHOL; 138 MG SOD; 

6 G FIBER; 7 G SUGARS 


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ALL WRAPPED UP 

Collards Stuff ed with 

Kenyan Red Beans 

MAKES 8 ROLLS 

Kidney beans are a terrifi c source 

of fi ber, which can help lower 

cholesterol. They also contain 

signifi cant amounts of folate, 

magnesium, and iron. 

8 whole collard leaves, 

stems removed 

2 Tbs. coconut oil 

1 medium yellow onion, 

diced 

1 green bell pepper, diced 

1 tsp. curry powder 

1⁄4 tsp. ground cumin 

1⁄4 tsp. ground cardamom 

1⁄4 tsp. turmeric 

1⁄4 tsp. white pepper 

1 medium Thai chile pepper, 

or chile de arbol, seeded 

and minced 

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1 15-oz. can red kidney beans, 

rinsed and drained 

1⁄2 cup coconut milk 

1 medium Roma tomato, 

seeded and diced 

4 cloves garlic, minced (4 tsp.) 

1⁄2 cup chopped cilantro 

2 tsp. honey 

1. Bring large pot of lightly salted 

water to a boil. Drop collard leaves 

into water, and cook 5 minutes, 

or until pliable. (Cook extra leaves, 

if desired, in case 1 or 2 tear during 

rolling.) Remove from water with 

tongs, and drop into ice water to 

stop cooking. Drain leaves thoroughly, 

and pat dry with paper towels. 

Set aside. 

2. Heat oil in medium saucepan over 

medium heat; sauté onion and bell 

pepper until just tender, 4 to 6 

minutes. Stir in curry, cumin, 

Made from NATURAL 

INGREDIENTS 

MEATLESS and SOY-FREE 

Cooks from FREEZER 

to OVEN 

cardamom, turmeric, white pepper, 

and chile pepper, and cook 1 minute 

more. Stir in beans, coconut milk, 

tomato, and garlic. Bring to a boil, 

reduce heat, and cook over mediumlow 

heat, uncovered, 7 to 10 minutes, 

until liquid has cooked off and beans 

are soft. Stir in cilantro and honey, 

and let mixture cool. 

3. Place 1 collard leaf on fl at surface. 

Place 1 /4 cup bean mixture onto lower 

third of leaf. Fold bottom edge of leaf 

over mixture, breaking rib if necessary 

to ease folding. Fold sides of 

leaves in to cover mixture. Starting at 

bottom edge, roll leaf tightly until 

fi lling is completely encased. Arrange 

seam-side down on serving plate. 

Repeat with remaining leaves. Serve 

immediately. 




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BN Ad Size Check Template.indd 1 1/21/11 2:20 PM

Pizza 

Forever 

By Mary Margaret Chappell 

4 gluten-free crusts plus 

5 tasty topping combos 

add up to endless possibilities 

Grilled Salad 

Pizza, p. 16 

Photography by Beatriz Da Costa 

OW_MarApr11_PIZZA_KS_R.indd 14 1/24/11 3:54 PM

Good news for pizza lovers who don’t eat gluten: your dietary 

needs no longer have to limit your pizza preferences. When we 

surveyed the indexes of the top gluten-free cookbooks, we 

found that even though they boasted hundreds of recipes, only 

one or two included pizza—and just one pizza crust per book! 

So we decided to remedy the situation. 

On the following pages, you’ll fi nd recipes for thin crusts, 

thick crusts, toppings, and gourmet compositions—all designed 

to satisfy any and every pizza craving. 

Fast and Fabulous Pizza Dough 

MAKES 2 10-INCH PIZZAS | GLUTEN FREE 

30 MINUTES OR FEWER 

Don’t be surprised by the batter-like 

consistency of this dough. It will be 

very thin and needs to be spread with 

a spatula or spoon, but once baked, 

the dough crisps up just like a regular 

pizza crust. 

1 0.25-oz pkg. active dry yeast 

1 Tbs. sugar or agave nectar 

½ cup almond fl our or chickpea fl our 

½ cup potato starch 

½ cup brown rice fl our 

½ cup gluten-free oat fl our 

2 tsp. guar gum or xanthan gum 

½ tsp. baking powder 

3⁄4 tsp. salt 

3 Tbs. olive oil 

1. Preheat oven to 425°F. Line small 

baking sheet with parchment paper. 

2. Stir yeast and sugar into 1 1 /2 cups 

warm water. Let stand 5 minutes, or 

until liquid is cloudy and bubbly. 

3. Meanwhile, whisk together almond 

fl our, potato starch, brown rice fl our, oat 

fl our, guar gum, baking powder, and salt 

in large bowl. Stir yeast mixture into 

fl our mixture. Stir in oil. Dough will 

have consistency of thick muffi n batter. 

4. Transfer dough to prepared baking 

sheet. Spread dough into thin crust as 

you would icing on cake, using metal 

spatula. Top with desired toppings. 

Bake 20 to 25 minutes, or until bottom 

is golden brown and toppings begin to 

bubble and brown. 

PER SLICE (1⁄8 CRUST): 92 CAL; 2 G PROT; 5 G TOTAL 

FAT (

PIZZA FOREVER 

Quick Pizza Sauce 

MAKES 1 CUP (ENOUGH FOR 1 PIZZA) 

GLUTEN FREE | 30 MINUTES OR FEWER 

To avoid possible exposure to gluten 

from prepared tomato sauces, whip 

up this easy version that can be made 

with ingredients you probably have in 

your pantry. 

1 6-oz. can no-salt-added tomato paste 

2 Tbs. fi nely minced onion 

2 cloves garlic, minced (2 tsp.) 

2 tsp. dried oregano 

2 tsp. olive oil 

½ tsp. red wine or red wine vinegar 

Combine tomato paste, onion, garlic, 

oregano, oil, and wine in small bowl. 

Season with salt and pepper, if desired. 

PER SERVING (1⁄8 CUP): 31 CAL; 1 G PROT; 2 G TOTAL 

FAT (

Not all al a al a l lprod products p rod roduct o uct uc u s sa s sa s avai a aavailable 

vai va vai vailab lab llab l lab ab b le in n all a all lll 

l st store stores. ore ores. s. s 


PIZZA FOREVER 

Polenta–Goat Cheese 

Skillet Pizza 

MAKES 1 10-INCH PIZZA | GLUTEN FREE 

Baked in a cast-iron skillet, polenta 

develops a crisp crust. 

2 Tbs. olive oil, divided 

¾ cup instant polenta 

½ tsp. salt 

1 recipe Quick Pizza Sauce (p. 16) 

1 3.5-oz. log goat cheese, thinly sliced 

1 zucchini, peeled into thin strips 

1 small red bell pepper, cut into rings 

1. Preheat oven to 400°F. Brush 10-inch 

cast-iron skillet with 1 Tbs. oil. 

2. Combine polenta, salt, and 3 cups water 

in saucepan. Bring to a boil, whisking 

constantly. Cook 5 minutes, or until 

polenta is thick. Spread polenta in 

prepared skillet, set in oven, and bake 20 to 

25 minutes, or until beginning to brown. 

3. Remove skillet from oven; spread 

polenta with sauce. Top with half of goat 

cheese slices. Spread zucchini strips over 

cheese, top with bell pepper rings, then 

remaining cheese. Drizzle with remaining 


Polenta–Goat 

Cheese Skillet 

Pizza 

1 Tbs. oil. Return to oven, and bake 10 

minutes more, or until cheese is melted 

and bubbly. Cool 10 minutes before slicing 

and serving. 

PER SLICE (1⁄8 PIZZA): 167 CAL; 6 G PROT; 9 G TOTAL 

FAT (3 G SAT FAT); 18 G CARB; 7 MG CHOL; 351 MG SOD; 


Simple Cheese Pizza 

MAKES 2 10-INCH PIZZAS | GLUTEN FREE 

For a plain pizza fi x, try this classic combo. 

1 recipe Fast and Fabulous Pizza 

Dough (p. 15) 

2 recipes Quick Pizza Sauce (p. 16) 

8 oz. fresh mozzarella, drained and 

shredded 

1. Prepare Fast and Fabulous Pizza 

Dough and Quick Pizza Sauce. 

2. Preheat oven to 425°F. Spread sauce 

over dough. Sprinkle with cheese. Bake 

20 to 25 minutes, or until crust is 

browned and cheese has melted. 


FAT (3 G SAT FAT); 17 G CARB; 11 MG CHOL; 160 MG 

SOD; 3 G FIBER; 3 G SUGARS 

Simple 

Cheese 

Pizza 

Gorgonzola, Fig & Spinach Pizza 

MAKES 1 12-INCH PIZZA | GLUTEN FREE 

Some Gorgonzolas are made with 

gluten-containing yeasts, so carefully 

check the labels of the brands you buy. 

4 oz. Gorgonzola cheese 

¼ cup fat-free milk 

1 recipe Thin and Crispy Pizza 

Dough (p. 15) 

3 cups baby spinach leaves 

6 fresh or dried fi gs, quartered 

2 Tbs. pine nuts 

3 Tbs. dry-cured, pitted black 

olives, optional 

Preheat oven to 400°F. Purée cheese 

and milk in blender or food processor 

until smooth. Spread cheese mixture on 

Thin and Crispy Pizza Dough. Top with 

spinach, fi gs, pine nuts, and olives (if 

using). Bake 20 to 25 minutes, or until 

crust is crispy and browned on bottom. 

Let stand 5 minutes before slicing. 


FAT (4 G SAT FAT); 28 G CARB; 13 MG CHOL; 448 MG 

SOD; 4 G FIBER; 6 G SUGARS 

OW_MarApr11_PIZZA_KS_R.indd 18 1/20/11 3:33 PM


OW MarApr 11 batch print.indd 1 1/24/11 4:21 PM

The Sunny 

Side of Eggs 

A rich source of protein, vitamins, 

and minerals, eggs pack a nutritious 

punch 

Breakfast Egg 

Nests, p. 22 


They’re a cornerstone of breakfast, 

a welcome guest at picnics, and a boon 

to baking, but have you ever really 

stopped to consider the humble egg? 

Here are a few reasons why you 

should think about adding more of 

these staples to your diet—along with 

some recipes to help get you started. 


Photography by Renée Comet 

OW_MarApr11_Eggs.indd 20 1/20/11 9:13 AM

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THE SUNNY SIDE OF EGGS 

1. Eggs are a great source 

of protein. Two eggs supply 

roughly 13 grams of protein, 

twice the amount in 1 /2 cup 

of beans and about the same 

as 2 ounces of meat. 

2. They’re relatively 

inexpensive. A 4-ounce 

serving of salmon will set you 

back about $4; the same 

amount of steak runs anywhere 

from $2–$5. The cost of four 

eggs—which contain about 

the same amount of protein? 

About $1. 

3. They’re rich in iron. 

Two eggs supply about 

14 percent of a woman’s 

daily iron requirements, 

about 22 percent for men— 

important news, since 

many Americans are defi cient 

in this essential nutrient. 

4. An egg breakfast can 

boost weight loss. In one 

study, people who ate two 

eggs for their morning meal 

lost almost twice as much 

weight as those who ate the 

same number of calories, but 

started their day with a bagel. 

A large egg has only 75 calories, 

about the same as an apple. 

5. They’re serious brain 

food. The choline in eggs 

is also a key component 

of acetylcholine, a neurotransmitter 

in the brain that’s 

essential for sleep, memory, 

attention, and mood. It’s 

especially important for 

pregnant women, since 

choline plays a crucial role 

in fetal brain development. 


Breakfast Egg Nests 

SERVES 6 

Classic omelet ingredients get a makeover 

in a “nest” of whole-wheat bread. 

6 slices whole-wheat bread 

4 medium cremini mushrooms, 

chopped (3⁄4 cup) 

1 green onion, thinly sliced (2 Tbs.) 

1 Tbs. fi nely chopped fresh tarragon 

6 large eggs 

1⁄3 cup shredded Swiss cheese 

1⁄2 tsp. smoked or regular paprika 

1. Adjust oven rack to lowest position. 

Preheat oven to 325°F. Coat 6 6-oz. 

ramekins with cooking spray, and place 

on sheet pan. Remove crusts from bread, 

and fl atten each slice with rolling pin to 

1 /8-inch thickness. Line ramekins with 

bread slices, pressing against bottom and 

sides, overlapping where necessary. 

2. Combine mushrooms, green onion, 

and tarragon in small bowl. Season with 

salt and pepper, and divide among 

ramekins. Break 1 egg into each ramekin. 

Top with cheese and paprika; sprinkle 

with salt and pepper. 

3. Bake 20 to 25 minutes, rotating pan 

after 10 minutes, or until whites are 

completely set and yolks begin to 

thicken but are still creamy. Bake slightly 

longer for hard-cooked yolks. Cool on 

rack 2 minutes. Serve in ramekins, or 

unmold, and transfer to serving plates. 




Egg Crêpes with Spinach, 

Tomatoes, and Cheese 

SERVES 4 

For a delicious, lower-fat alternative to 

Gruyère cheese, try smoked mozzarella. 

11⁄2 tsp. olive oil 

3 shallots, thinly sliced (1⁄2 cup) 

5 cups (packed) fresh baby spinach 

1 cup cherry tomatoes, halved 

1⁄2 tsp. ground black pepper, divided 

1⁄4 tsp. salt, divided 

4 large eggs 

4 large egg whites 

3 Tbs. nonfat milk 

3 oz. Gruyère cheese, grated (1 cup) 

1. Heat oil in large skillet over medium 

heat. Add shallots, and sauté 3 minutes. 

Add spinach, and sauté 3 minutes more, 

or until wilted. Add tomatoes, and sauté 

3 minutes more, or until tomatoes are 

soft. Stir in 1 /4 tsp. pepper and 1 /8 tsp. salt. 

Set aside, and keep warm. 

2. Whisk eggs, egg whites, milk, and 

remaining 1 /4 tsp. pepper and 1 /8 tsp. salt 

in medium bowl. Coat skillet with 

cooking spray, and heat over mediumlow 

heat. Pour 1 /2 cup egg mixture into 

pan. Cover, and cook 2 minutes, or until 

crêpe is just set. 

3. Sprinkle one-quarter of cheese over 

crêpe. Spoon one-quarter of spinach 

mixture down center of crêpe. Loosen 

crêpe from pan with rubber spatula, and 

fold sides over fi lling. 

4. Slide onto plate. Repeat with 

remaining egg mixture, spinach mixture, 

and cheese to make 4 crêpes. 


(5.5 G SAT FAT); 10 G CARB; 235 MG CHOL; 

409 MG SOD; 2 G FIBER; 3 G SUGARS 

Avocado and Chipotle 

Deviled Eggs 

SERVES 6 

This twist on a picnic favorite 

replaces mayonnaise with hearthealthful 

avocado. 

6 hard-boiled eggs, peeled and halved 

lengthwise 

1 very ripe medium avocado, 

peeled and cubed 

1⁄4 cup minced green onions 

1 small canned chipotle chile, 

seeded and minced 

2 Tbs. minced cilantro 

1 Tbs. thinly sliced chives 

1. Carefully remove yolks from eggs, and 

place in medium bowl; set whites aside. 

2. Add avocado to yolks, and mash 

with fork until smooth. Stir in green 

onions, chipotle, and cilantro. Season 

with salt and white pepper, if desired. 

3. Fill egg halves with yolk mixture, 

and arrange on serving platter. Garnish 

with chives, and serve. 




OW_MarApr11_Eggs.indd 22 1/24/11 4:01 PM


Clean Up Your Act 

Natural spick-and-span options are better than ever, 

so say good-bye to toxic chemicals in cleaning products 

A clean home is a healthy 

home, right? Not necessarily. It 

turns out the very efforts to rid 

your living space of dirt, dust, 

mildew, and grime might make 

it a more dangerous environment 

for you and your family. 

And you’re not the only ones 

who could suffer: many of the 

ingredients in household 

cleaners contaminate the air 

and water when they are 

washed down drains and make 

their way into the ecosystem. 

What’s wrong with most 

commercial cleaners? 

“Conventional cleaners can 

be some of the most toxic 

substances that you bring 

into your home,” says Linda 

Mason Hunter, home ecology 

specialist and co-author of 

Green Clean: The Environmen- 


tally Sound Guide to Cleaning 

Your Home. “Many of the 

chemicals found in cleaners 

have only been around since 

World War II, and they’ve 

never been tested for 

long-term health effects.” 

The U.S. Environmental 

Protection Agency (EPA) 

has found that the immediate 

health risks associated with the 

use of conventional household 

cleaning products include 

asthma attacks, headaches, 

dizziness, visual disorders and 

memory impairment. 

Additionally, the EPA has 

found that the air inside a 

typical home can be up to 

10 times more polluted than 

the air outside the home due 

to the toxic chemicals many 

of us use to scrub and sanitize. 

They include the following: 

• Formaldehyde a volatile 

organic compound, found 

in liquid cleaners and fl oor 

polishes, that is suspected 

of causing cancer. 

• Chlorine bleach irritates 

the respiratory system and 

emits poisonous vapors 

when combined with 

ammonia or vinegar. 

• Petroleum distillates 

(naphthas) nonrenewable, 

oil-based resources found 

in many furniture and fl oor 

polishes that can affect the 

central nervous system and 

lead to cognitive and 

behavioral problems. 

• Pesticides and fungicides 

such as chlorine and alkyl 

ammonium chlorides, found 

By Meg Donohue 

in most conventional 

antibacterial cleaners and 

mildew removers. They 

can cause skin irritation 

and nervous system damage. 

Polish off or pitch out? 

There are two ways to go about 

eliminating toxic cleaning 

products from your home: 

gradually replace your scrubs 

and sprays as you use them up, 

or just toss them out once and 

for all. Experts are split on the 

issue, but Annie Berthold- 

Bond, author of Clean & 

Green: The Complete Guide to 

Non-Toxic and Environmentally 

Safe Housekeeping, suggests 

making an immediate change 

depending upon your 

situation. “If the home 

contains children or anyone 

who is pregnant, sick, or 

sensitive to chemicals, contact 

a recycling center about 

disposing of your cleaning 

products,” she recommends. 

If you choose to deplete 

your supply of conventional 

household cleaners before 

replacing them with safer 

alternatives, carefully follow 

the instructions to avoid toxic 

reactions, always wear gloves 

when you clean, and make 

sure that your home has plenty 

of ventilation when you clean. 

Make a lifelong change 

Once you start using safer 

cleaning agents, you’ll fi nd 

it hard to believe that you ever 

allowed something labeled 

HAZARDOUS into your house. 

Just take a look at our tried- 

and-true homemade options 

Illustration by Tim Cook 

OW_MarApr11_SpringClean_KS.indd 24 1/24/11 4:13 PM

© 2011 Copyright Udi’s Gluten Free Foods | All Rights Reserved 

�� 

PIZZA BACK 

It’s one of the world’s greatest foods. The endless possibilities of ingredients that produce 

made-with-love happiness. And oh, the crust: that crispy, flavorful crust. At Udi’s, we take pride in 

creating delicious, artisanal pizza crusts that everyone can savor…100% certified gluten-free. 

So go ahead – grab a slice of joy. 

www.udisglutenfree.com // /udisglutenfree // /udisglutenfree 

INGREDIENTS: 

� 1 9-inch Udi’s Gluten Free Pizza Crust 

� 5 - 7 roasted garlic cloves 

� 1 tablespoon extra-virgin olive oil 

� 2 cups crumbled goat cheese 

� 10 -12 marinated artichoke hearts 

� 10 -12 sun dried tomato quarters 

� ½ cup of basil leaves 

HOW TO PREPARE: 

� To roast garlic: Preheat oven to 400°F. Slice the top of the head of garlic 

so that the raw edges of the cloves are exposed. Cover the head with a 

bit of olive oil, sprinkle with salt and roast for 20-30 minutes. (Pre-roasted 

garlic is available for purchase at select grocery and natural food stores). 

� For pizza: Preheat oven to 375°F. 

� Brush pizza crust with olive oil and bake for 4 minutes, flipping once 

halfway through. 

� Remove crust from oven and add goat cheese, artichoke hearts, roasted 

garlic and sun dried tomatoes then bake 5 -10 minutes until cheese 

softens and crust is crisped. 

� Once pizza has cooled slightly top with fresh basil. 

� Enjoy! 

Not all products available Visit in UdisGlutenFree.com all stores. 

for more ideas! 

��AS�� 

TO��69 

�� 

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CLEAN UP YOUR ACT 

that use common pantry 

items. The ingredients are 

reasonably priced, readily 

available, and they do the job 

without compromising your 

health or the environment. 

All-purpose liquid 

• Baking soda and vinegar 

Mix 1 cup each water and 

vinegar plus 2 Tbs. baking soda 

in spray bottle. Use as you 

would any cleaning liquid. 

For carpets and fl oors 

• Shaving cream 

Spray foam shaving cream 

on carpet stains, let stand 30 

minutes, then rub with a 

sponge and vacuum. 

• Vinegar and warm water 

Mop fl oor with a solution of 

1 /2 cup distilled vinegar and 

1 gallon warm water. 

For countertops and tile 

• Baking soda and lemon 

Sprinkle baking soda on a used 

lemon half and use as a scratch- 

free scrubber on counters, tile, 

and stainless steel. 

For windows 

• Vinegar and newspaper 

Mix equal parts white vinegar 

and water in spray bottle, 

spritz on glass surfaces and 

wipe with newsprint for a 

streak-free shine. 

For other chores 

• Laundry 

To whiten garments, soak 

them for 30 minutes in a 

solution of 1 /2 cup hydrogen 

peroxide and 4 cups water. 

• Tub and toilet scrub 

Sprinkle baking soda over area 

to be cleaned, then spray with 

The Good Word 

In addition to our homemade options, there are many 

safe, nontoxic cleaners available in stores. Just look 

for these words on the label: 

• Biodegradable 

• Hypoallergenic 

• Chlorine-free 

• Nontoxic 

white vinegar, and scrub with 

a sponge. 

• Furniture polish 

Mix 1 tsp. lemon juice with 

1 /4 cup olive or vegetable oil. 

Wipe down wood furniture 

with mixture. 

• Mildew remover 

Mix 1 tsp. tea tree oil (an 

all-natural antifungal liquid) 

and 1 cup water in spray bottle 

and apply to affected area. 

• VOC-free 

(or low-VOC) 

• No harmful 

solvents 

• Nonhazardous 

• No ammonia 

• Not tested on 

animals 

• Carpet deodorizer 

Combine 1 /2 cup baking soda, 

1 /2 cup cornstarch and several 

drops lavender essential oil. 

Sprinkle on rug, let stand 

30 minutes, then vacuum. 

• Dishwasher detergent 

Combine 2 Tbs. borax (a boric 

acid mineral) and 2 Tbs. baking 

soda in detergent compartment, 

then fi ll rinse drawer 

with white vinegar. Run 

dish-washing cycle as usual. 

Available at King Soopers & City Market 

WWW.BEANITOS.COM 

OW_MarApr11_SpringClean_KS.indd 26 1/24/11 4:15 PM

www.bobsredmill.com 


Take To Heart 

Mild, nutty 

flavor and a 

great source 

of Omega 3. 


GOOD TIPS 

Shoppers’ Guide to Soy 

Can’t tell your miso from your tofu? This handy chart can help 

SOY PRODUCT 

EDAMAME 

MISO 

SOYMILK 

TEMPEH 

TOFU 

SILKEN TOFU 

TEXTURED 

VEGETABLE 

PROTEIN (TVP) 


WHAT IS IT? WHERE CAN I FIND IT? WHAT CAN I DO WITH IT? WHAT ELSE SHOULD I KNOW? 

Young, green soybeans 

straight from the pod. 

A thick, salty paste 

made from cooked, 

aged soybeans. 

A liquid extracted from 

presoaked soybeans. 

Slabs of tightly packed, 

fermented soybeans 

(rice or other grains are 

often added). 

Drained, pressed 

soybean curd. 

Tofu with a much softer 

consistency. 

A meat substitute made 

from soy fl our. 

With other frozen 

vegetables. 

Miso is usually 

packaged in tubs 

in the refrigerated 

section. 

In the dairy section 

right next to cow’s 

milk. 

Usually sold in 8-oz. 

packages in the 

refrigerated section. 

Soft, fi rm, and extra 

fi rm water-packed 

tofu can be found 

in the refrigerated 

section. 

In the aisle with 

other Asian foods. 

Sold in chunks or 

crumbles, TVP can 

often be found in 

the bulk section. 

Thawed, shelled edamame 

can be added to almost any 

vegetable dish. It works great 

in salads, soups, or stir-fries. 

In addition to being the 

base of the popular soup, 

a spoonful of miso can add 

a hint of Japan to marinades 

and salad dressings. 

Plain soymilk can be 

substituted directly for regular 

milk in most recipes, while 

vanilla-fl avored soymilk 

makes a great base for 

smoothies. 

Simmer tempeh slices in a 

marinade for 15 minutes. 

Drain remaining liquid, and 

use in sandwiches or stir-fries. 

You can also crumble tempeh 

and add to sauces, chilis, and 

casseroles. 

Tofu can be substituted 

directly for meat, poultry, or 

fi sh in most recipes. Firm tofu 

works best because it holds 

its shape when sautéed or 

grilled. 

Silken tofu’s custard-like 

texture is great in desserts. 

Try blending it into pie fi llings 

or puddings. You can also 

substitute it for sour cream in 

your favorite creamy dips. 

When rehydrated, TVP takes 

on a ground-beef-like texture, 

making it perfect for tacos, 

chili, and Sloppy Joes. 

You can eat edamame by 

itself as you would lima 

beans or green beans. Simply 

place whole frozen pods 

in boiling water for a few 

minutes, allow to cool, and 

serve lightly salted. 

Miso comes in many varieties. 

Lighter-colored white and 

yellow misos are much milder 

than red and dark brown 

varieties. 

Soymilk has less fat, 

cholesterol, and sodium than 

regular milk, and it’s also 

lactose free. However, soymilk 

is not naturally a good source 

of calcium. Look for enriched 

varieties that have been 

fortifi ed with calcium and 

vitamin D. 

Tempeh can be a great source 

of fi ber—some brands contain 

as much as 12 grams per 

serving. 

Tofu is a terrifi c source 

of protein, zinc, and iron, 

and it even contains some 

cholesterol-lowering 

omega-3 fatty acids. 

Unlike its refrigerated 

cousin, silken tofu is usually 

packaged in aseptically 

sealed containers that can 

be stored unopened at room 

temperature. 

TVP is fat free, making it 

a healthful alternative to 

ground beef and pork. 

OW_MarApr11_BackPg.indd 28 1/24/11 4:16 PM

Discover our selection 

of over 1000 

Gluten-Free items! 

Look for this tag to easily 

locate gluten free items 

throughout our store. 



Wellness Is A Choice... 

Take Charge Of Your Health! 

Expanded Selection Of Natural Supplements 

Now Available In Most Stores!

Download PDF - Optimum Wellness

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