This is the kind of recipe that you can pull together with minimal effort and maximum reward. From a quick marination in the fridge to finishing with pile of fresh herbs, each step is designed to add the most flavor for the least effort. Serve the shrimp warm with pasta or chilled with salad for a complete meal.
In a mixing bowl add shrimp, olive oil, garlic, garam masala, paprika, turmeric, and salt. Toss to combine and place in the refrigerator to marinate for an hour.
Heat a large skillet over medium heat. Add shrimp and cook about 2–3 minutes per side or until opaque in a single layer. Work in batches if necessary.
Turn off heat and add fresh lemon juice and dill, toss, and serve promptly.
Science shows that what you eat can influence how much quality sleep you get. So, with some savvy cooking, there is hope for finally getting the ever-elusive shut-eye of your dreams and feeling like a champ. These recipes feature the foods you need to help bring on sweet dreams.
Pumpkin Crusted Salmon with Sweet Potato Mash
Good news for the reluctant or harried cook: this dish comes together quickly but presents itself as something truly fanciful. Rainbow trout and arctic char are good stand-ins for salmon with nearly the same sleep-inducing nutritional make-up.
Heat oven to 325 F (162 C). Line baking sheet with parchment paper.
In blender or mini food processor, pulse pumpkin seeds, olive oil, garlic powder, cayenne, 1/4 tsp (1 mL) salt, and black pepper until mixture forms a semi-dry paste. Alternatively, in bowl, finely chop pumpkin seeds and mix with other ingredients.
Coat salmon fillets with pumpkin mixture. Bake salmon for 18 minutes, or until just barely cooked through in the center.
As salmon cooks, place sweet potatoes in large saucepan. Cover with cold water. Bring to a boil over high heat. Boil, uncovered, for 15 minutes, or until tender. Drain and mash with butter, thyme, mustard, and 1/4 tsp (2 mL) salt. Alternatively, steam sweet potato cubes until tender and then mash with the other ingredients.
Spread sweet potato mash on serving plates and top with salmon.
Yogurt Bowl with Tart Cherry Compote
If you’re hungry for a nighttime snack, then spoon up this creamy, sweet-tart yogurt bowl. It’s also a great breakfast option with a little granola tossed on top.
1 cup (250 mL) tart cherry juice 1 Tbsp (15 mL) honey 1 cup (250 mL) dried tart cherries 1 Tbsp (15 mL) minced fresh ginger 2 tsp (10 mL) grated orange zest Pinch of salt 1 tsp (5 mL) vanilla extract 3 cups (750 mL) plain yogurt 1/2 cup (125 mL) chopped walnuts
In medium saucepan, place cherry juice, honey, dried cherries, ginger, orange zest, and a pinch of salt. Bring to a boil, reduce heat to low, cover, and simmer gently for 15 minutes.
With slotted spoon, remove dried cherries from pan and set aside. Raise heat to high and boil, uncovered, for 3 minutes, or until liquid is reduced by about half and syrupy. Stir cherries back into liquid and add vanilla.
Place yogurt in serving bowls and top with cherry compote and walnuts.
Southwest Tofu Scramble Tacos
Stuffing a highly seasoned tofu scramble into steamy tortillas proves that tacos can handle all sorts of whims and fancies. And it’s a speedy meatless meal that can help you snag more zzz’s.
1 block (12 oz/350 g) extra-firm tofu 2 tsp (10 mL) grapeseed oil or avocado oil 1 cup (250 mL) chopped yellow onion 2 garlic cloves, peeled and minced 1/2 tsp (2 mL) turmeric 1/2 tsp (2 mL) ground coriander 1/2 tsp (2 mL) ancho chili pepper or 1/4 tsp (1 mL) cayenne 1/4 tsp (1 mL) salt 1/4 tsp (1 mL) black pepper 1 yellow or orange bell pepper, chopped 3 Tbsp (45 mL) nutritional yeast 1 cup (250 mL) cooked or canned black beans 1/2 cup (125 mL) chopped cilantro 8 corn tortillas, warmed 1 avocado, cubed 1/2 cup (125 mL) salsa of choice Lime wedges
Using large holes of box grater, grate tofu into pebble-sized pieces, or finely chop with knife.
In large skillet, heat oil over medium heat. Add onion and garlic, and cook for 5 minutes, stirring often. Stir in turmeric, coriander, ancho pepper or cayenne, salt, and pepper; heat for 30 seconds. Add tofu, bell pepper, and nutritional yeast to skillet and cook for 3 minutes, stirring often. Stir in black beans, heat for 2 more minutes, and then add cilantro.
Divide tofu mixture among tortillas and top with avocado and salsa. Squirt on lime juice.
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.
