This Pumpkin Soup is like a warm hug on a chilly Thanksgiving day.
It’s a simple yet flavorful addition to your holiday spread, and it’s a great way to embrace the flavors of the season.
Enjoy the comfort and healthiness of this soup as you gather with loved ones to celebrate Thanksgiving.
Elisa Franco
Pumpkin Soup
Warm up your Thanksgiving dinner with a cozy and nutritious Pumpkin Soup. This hearty soup is a fantastic way to incorporate seasonal flavors into your holiday menu while keeping it healthy.
1cupheavy creamor substitute with coconut milk for a dairy-free option
2tblspolive oilor butter
roasted pumpkin seedsfor toppings
1bunchparsleychopped, for toppings
1dollopsour cream or yogurtfor toppings
Method
In a large soup pot or Dutch oven, heat the olive oil or melt the butter over medium heat.
Add the chopped onion and minced garlic. Sauté for about 5-7 minutes, or until the onions are soft and translucent.
Add the canned pumpkin to the pot and stir well.
Season the mixture with the ground cinnamon, nutmeg, ginger, salt, and pepper. Continue to stir, ensuring the spices are evenly distributed.
Pour in the vegetable or chicken broth and bring the mixture to a gentle simmer. Allow it to cook for about 10-15 minutes, stirring occasionally to meld the flavors.
Reduce the heat to low, and then stir in the heavy cream (or coconut milk) to the soup. Let it heat through but avoid boiling.
Taste the soup and adjust the seasoning with additional salt and pepper if necessary.
Serve hot, garnished with your choice of toppings, such as roasted pumpkin seeds, fresh parsley, or a dollop of sour cream or yogurt.
Looking for a healthier alternative to traditional French fries for your Thanksgiving gathering? These Baked Sweet Potato Fries are a tasty and nutritious choice. They’re crispy on the outside and tender on the inside, making them a perfect side dish for the holiday.
Elisa Franco
Baked Sweet Potato Fries
These Baked Sweet Potato Fries are a crowd-pleaser that won't leave you feeling guilty after indulging. Add them to your Thanksgiving menu for a healthier twist on a classic favorite. Your guests will love the crispy, flavorful goodness of these fries!
Acorn squash is a quintessential fall ingredient, and this Cranberry and Walnut Stuffed Acorn Squash recipe celebrates its natural sweetness while adding a delightful twist. It’s a gorgeous and healthy dish that will elevate your Thanksgiving table.
Elisa Franco
Cranberry and Walnut Stuffed Acorn Squash
This Cranberry and Walnut Stuffed Acorn Squash is a work of art on your Thanksgiving table, and its taste is just as impressive. With the sweetness of the squash, the tartness of cranberries, and the crunch of walnuts, it's a symphony of flavors. Enjoy this healthy, elegant dish as you give thanks this holiday season.
As Thanksgiving approaches, it’s essential to have some healthier options on the menu. This Roasted Butternut Squash and Quinoa Salad is not only delicious but also packed with nutrients. It’s a perfect side dish to balance out the indulgent treats on your Thanksgiving table.
Elisa Franco
Roasted Butternut Squash and Quinoa Salad
This Roasted Butternut Squash and Quinoa Salad is a delightful addition to your Thanksgiving spread. It's not only a treat for your taste buds but also a nourishing choice for your body. Enjoy this healthy, colorful dish as you celebrate gratitude and good food this Thanksgiving!
We have about 100 billion neurons (what we sometimes call “brain cells”). For decades, it was believed that the neurons we had at birth were the ones we got for our entire lives. But, beginning in the 1980s and moving forward, research suggests that, yes, we can and do create new neurons as we age.
“Neurogenesis is the way our bodies create new neurons in the brain, mainly occurring in the hippocampus,” says Bryan Bruno, MD, medical director at Mid City TMS. “Many different kinds of neurons are created during this process in embryonic development. And this phenomenon continues throughout our lives.
If we pay attention to how this happens and the activities that best support neurogenesis, we may be able to keep sharp as we age and perhaps prevent or delay dementia in our later years. Here’s how.
Get moving
Just like our bodies need aerobic exercise, so do our brains. “It’s cool how analogous our brains are to our muscles,” says Cathy Spencer-Browning, a human movement expert and vice-president of programming and training at MOSSA, a group fitness firm.
“Like muscle fibers breaking down and rebuilding to create stronger muscles, our neurons break down, then recover and become stronger and more resilient. Yes, our brain’s anatomy can change when we exercise.”
The blood pumping to the brain during exercise, be it a bike ride, a hike, or even sex, can be a boost for neurogenesis, says Ellen Albertson, PhD, author of Rock Your Midlife (Tiger Wellness, 2021).
Try new things
Bruno and other experts agree that the best way to maintain the brain’s plasticity is to learn something new. Every single day. It doesn’t matter what it is, but it does matter that it is new, because it is about the process, not the product.
Feed the brain
Albertson, who is also a registered dietitian nutritionist, says diet plays a role, too. Many experts, including Albertson, consider a Mediterranean diet, high in whole plant foods and occasional seafood, to be a brain-friendly approach.
Look for foods high in omega-3 fatty acids, which can boost memory. Salmon, walnuts, and leafy greens are among the smart (pun intended) ingredients. Foods high in antioxidants, such as (again) leafy greens, plus berries and dark chocolate, can reduce inflammation and slow brain aging, she says.
Reduce stress
Because adrenal glands produce and release more cortisol when we’re stressed, more cortisol may have an effect on both memory and cognitive function. A 2020 paper published in the Journal of Neuroscience found that chronic stress can result in a loss of brain synapses related to changes in plasticity.
Consider a brain-boosting supplement
Remember, always check with your health care practitioner before trying a new supplement.
Are you looking for a delicious and wholesome twist on classic banana bread?
You’re in for a treat! This recipe combines the comforting flavor of ripe bananas with the heartiness of oats, making it a perfect breakfast or snack option.
Plus, it’s gluten-free without the need for any specialty flour. Let’s dive into making this delectable oat-based banana bread.
Elisa Franco
Gluten Free Banana Bread with Oats
A delicious and gluten-free banana bread recipe made with hearty oats!
Preheat Your Oven: Start by preheating your oven to 350°F. Grease a 4×8 inch loaf pan or line it with parchment paper.
Prepare the Bananas: In a mixing bowl, mash the ripe bananas with a fork until they form a smooth puree.
Combine Wet Ingredients: Stir the melted butter into the mashed bananas. Then, add the baking soda, and a pinch of salt. Mix well.
Sweeten It Up: Add the coconut sugar to the banana mixture, followed by the beaten egg and vanilla extract. Stir until all the ingredients are thoroughly combined.
Oats and More: In a separate bowl, combine the old-fashioned rolled oats, baking powder, and ground cinnamon.
Mix Everything Together: Gradually add the dry oat mixture to the banana mixture, stirring until just incorporated. Be careful not to overmix; simply combine until there are no visible streaks of dry ingredients.
Optional Add-Ins: If you desire extra texture and flavor, fold in the chopped nuts or chocolate chips.
Baking Time: Pour the batter into your prepared loaf pan.
Bake to Perfection: Bake in the preheated oven for approximately 45-60 minutes. To check for doneness, insert a toothpick or cake tester into the center of the loaf; it should come out clean. Depending on your oven, start checking around 40 minutes.
Cooling and Serving: Once done, remove your oat-based banana bread from the oven and let it cool in the pan for about 10 minutes. Afterward, transfer it to a wire rack to cool completely.
When people decide to marry, it’s arguably with the intention of sharing a lifetime. And the ideal of lifelong partnership has historically been a social expectation. Although in recent years the upward trend of “grey divorce” (over age 50) has slowed, the highest percentage of marital splits in Canada and the US still happens at midlife. What’s happening?
Changing perspectives
Only in the last century has our lifespan increased by about 20 years and given us “middle years” between youth and old age. For many, these years are a time of reflection. We start to consider our mortality and realize we have less time ahead of us than behind. Not only have we learned a lot, but we still have the time, energy, health—and often freedom—to make changes.
Updating your status
Although the stigma of divorce has lost its sting, it can be a difficult conversation in some religious groups, or with parents and children. Experts agree that any children—no matter their ages—should hear the news before you make it public. Be honest with your offspring, but also have boundaries firmly in place about what they need to know.
And while you think that your adult children will accept the news easily, be prepared to parent them through it, especially if they aren’t expecting it. Adult children may have a difficult time with the news and question the reality of their entire childhood. Be available to have some difficult conversations.
Get support
Consider working with a counselor, minister, therapist, or relationship life coach who can help you understand your role in the demise of your marriage. You are intimately aware of your previous partner’s role, and unless you acknowledge your own contributions, you will likely make the same mistakes in future relationships.
Take time for yourself
Particularly if the divorce was a long time coming, you might be tempted to rush into the dating pool, but experts suggest taking a pause before testing the waters. Whether you wanted the divorce or not, it’s a troubling experience. Give yourself time to heal. Get to know yourself as an individual after long-term coupledom.
Healthy dating
It can be tempting to let loneliness drive your desire to date. Instead, find ways to fill your social calendar through friendships, volunteering, hobbies, and support groups. Who knows? You might meet your next partner while you’re out doing something you enjoy!
If you still have children living in your home, dating can be a tricky thing. Research on divorced mothers has shown that younger children become stressed when mom’s dating relationships end, so consider minimizing their exposure to a love interest until you are confident that the relationship has legs.
Have fun
Dating isn’t supposed to be a chore. It’s really about learning whether new people complement your life. Best of all? That decision is all yours.
While it’s a blessing to live a long life, the aging process comes with its share of aches and pains. The healing process is slower in an aging body, so underestimating pain, delaying treatment, or avoiding care due to pain-related fear may contribute to the development of chronic pain and associated disability.
Here’s the good news: treating acute pain appropriately may prevent its development into chronic pain, while managing existing chronic pain can improve quality of life and promote a healthy lifespan in the years to come.
When pain overstays its welcome Acute pain is usually triggered by injury or trauma and serves as a protection mechanism to deter us from further insult.
But when acute pain is poorly managed, a pathological process takes place in the central and peripheral nervous systems, known as sensitization. This mechanism is theorized to drive the development of chronic pain. Pain is considered chronic when it has persisted for three months or longer.
Collaborative care Curate your multidisciplinary pain management team by seeking the care of diverse practitioners, such as a naturopathic doctor, acupuncturist, psychotherapist, hypnotherapist, and osteopathic manual therapist. These care providers can offer evidence-based pain management treatments.
Evidence-based pain treatments Acupuncture relieves pain by encouraging the body’s own production of opiates, endorphins, and corticosteroids, and has been shown to reduce chronic low back pain. Mind-body approaches such as cognitive behavioral therapy and mindfulness-based stress reduction help reduce chronic low back pain. Hypnotherapy is effective in reducing chronic pain for some individuals. Osteopathy is shown to be helpful in some cases of low back pain. Music therapy is effective in lowering pain for palliative care patients.
Fight inflammation with food An anti-inflammatory approach to eating is helpful for managing acute and chronic pain. Cut back on sugar, processed foods, and trans fats, and opt for a food plan based on whole foods including fruits and vegetables, healthy fats, fish and unprocessed meats, and whole grains.
If your pain originates from the digestive tract or from an autoimmune condition, consider testing for sensitivities to gluten and other foods.
Easing up is wise With acute pain, it’s particularly important to rest the painful area to reduce inflammation and allow for healing. Manage chronic pain by interspersing periods of rest throughout activities that aggravate your pain.
Staying active is important On top of strengthening muscles, improving flexibility, and promoting joint stability, research suggests that exercise also increases the body’s production of pain-relieving molecules known as endocannabinoids.
Of course, when pain interferes with exercise, we have a problem! Consult with a physiotherapist or kinesiologist for an individualized exercise treatment program, which has been shown to reduce pain and promote function.
Mind over matter works wonders We can tap into the mind-body connection and use it to our advantage! Optimism is protective against day-to-day pain-related disruptions and increases goal-directed activity in older adults.
We all hope for simple and stress-free holidays. Simplifying traditional dishes and choosing ones that can be prepped days ahead of time will eliminate that stress and ensure your Thanksgiving leaves you feeling, well, thankful. You might even spend more time at the table with family than you do in the kitchen!
Turkey Meatballs
Stay traditional and go with turkey for your Thanksgiving dinner, but simplify things with these bite-size meatballs. Though small, they pack a punch of big flavors to rival any main attraction.
12 oz (340 g) extra-lean ground turkey thigh
1 egg
1/2 yellow onion, finely chopped
1 cup (250 mL) chopped spinach
1 garlic clove, peeled and crushed
2 tsp (10 mL) orange zest
1 tsp (5 mL) chopped fresh sage
1 tsp (5 mL) chopped fresh rosemary
1 tsp (5 mL) chopped fresh thyme
Salt and pepper, to taste (optional)
Preheat oven to 375 F (190 C). Line baking sheet with parchment paper.
In medium bowl, combine all ingredients and mix until just combined. Don’t overmix. Using approximately 1 1/2 Tbsp (22 mL) mixture, form meatballs and place evenly spaced out on parchment-lined baking sheet. Makes 16 meatballs.
Bake for 15 to 20 minutes, giving baking sheet a shake midway through cooking so they cook evenly and acquire color on all sides. Continue cooking until internal temperature reaches 160 F (70 C). Serve with cranberry sauce.
Serves 4
Each serving contains: 203 calories; 27 g protein; 11 g fat (2 g sat. fat); 3 g carbohydrates (1 g sugars, 1 g fiber); 119 mg sodium
Barley Stuffing
Here, we’re creating a traditional dish with a twist by ditching the boring old bread of typical stuffings and replacing it with the ancient grain barley. This next-level stuffing is plant based, but mushrooms and fennel add a delicious meatiness.
2 cups (500 mL) cooked barley
1 Tbsp (15 mL) olive oil
9 oz (250 g) cremini mushrooms, finely chopped (mixed mushrooms would work as well)
1 cup (250 mL) finely chopped carrots
1 cup (250 mL) finely chopped celery
1 large yellow onion, finely chopped
1 Granny Smith apple, cut into 1/2 in (1 cm) cubes
1/4 cup (60 mL) water chestnuts, roughly chopped
1 Tbsp (15 mL) fresh rosemary, chopped
1 Tbsp (15 mL) fresh sage, chopped
1 Tbsp (15 mL) fresh thyme, chopped
1/2 tsp (2 mL) fennel seeds, ground in mortar and pestle or spice grinder
Salt and pepper, to taste (optional)
In advance, prepare 2 cups (500 mL) cooked barley according to package instructions. Set aside or make it a day or two ahead of time and store, covered, in refrigerator.
In large frying pan on medium-high heat, add olive oil and mushrooms and cook until browned and all moisture is gone, stirring frequently.
To frying pan with mushrooms, add carrots, celery, and onion; saute until soft but not browned, about 5 minutes. Add apple cubes and water chestnuts along with herbs and spices, and saute until apples are soft, about 5 minutes. Add in cooked barley and stir to combine.
Place mixture into oven-safe dish with cover. Bake, covered, at 350 F (180 F) for 30 minutes. If you want the top to be crispy, remove cover approximately 5 to 10 minutes earlier.
To save time on Thanksgiving Day, make this up to 2 days ahead and store in fridge before roasting. On the day of your dinner, let stand for 30 minutes, before roasting until crispy and warmed through.
Serves 6
Each serving contains: 305 calories; 10 g protein; 4 g fat (1 g sat. fat); 61 g carbohydrates (8 g sugars, 15 g fiber); 46 mg sodium
Vegetable Mash
Move over potato; there are plenty of other vegetables vying for the title of comfort in a bowl! This combination is full of flavor and is silky smooth and creamy.
1 whole celery root, peeled and diced
1 large butternut squash, peeled, seeded, and chopped
2 garlic cloves, peeled
Vegetable broth or water to cover vegetables
1/4 cup (60 mL) nutritional yeast
1 Tbsp (15 mL) butter or butter substitute
Salt and pepper, to taste
Into large saucepan, place chopped vegetables and garlic and add water or vegetable broth until just covered. Bring to a boil and cook until vegetables fall off a fork, about 25 minutes. Reserve 1/4 cup (60 mL) of cooking liquid and drain the remainder.
Into blender, place cooked vegetables, nutritional yeast, and butter, and blend until smooth. If you prefer a thinner mixture, add reserved liquid to achieve your preferred consistency. Season with salt and pepper, to taste. Place in serving dish and enjoy. This dish can be prepared in advance and reheated before serving.
Serves 6
Each serving contains: 127 calories; 5 g protein; 3 g fat (1 g sat. fat); 24 g carbohydrates (4 g sugars, 5 g fiber); 101 mg sodium
Bananas and chocolate are a classic combination for good reason. They simply taste better together! Try this banana-chocolate crumb cake with fair trade ingredients for a dish that tastes as good as it is for people the people and the planet.
Preheat oven to 350°F. Grease a 9 by 9 inch baking pan and line with parchment paper. In a small bowl combine the crumb topping ingredients until well mixed. Set aside.
In a large bowl combine remaining flour, baking powder, nutmeg, and salt. In a separate bowl, cream together remaining brown sugar, and cane sugar until well blended. Beat in eggs, one at a time until incorporated. Stir in bananas, and vanilla.
Add half of the dry ingredients into the wet mixture. Stir gently to combine. Add half the buttermilk and stir gently to combine. Repeat with remaining dry ingredients and buttermilk.
Fold chocolate chips into the batter. Pour batter into the prepared baking pan and top with crumb mixture. Bake for 40 minutes or until a toothpick inserted in the center comes out clean. Allow cake to cool 10 minutes before removing from pan.
