Blog

  • 3 recipes

    3 recipes

    Bright, beautiful recipes that bring wellness and togetherness to the table

    Spiced Garlic Lentil and Root Vegetable Soup

    This is the kind of soup that earns a permanent place in your cold-weather rotation. Lentils, carrots, parsnip, and Japanese sweet potato each bring a different texture—and a different fibre—to the pot, while a fragrant blend of warming spices does the real heavy lifting.
    Print Recipe Pin Recipe
    Servings: 6
    Ingredients Method

    Ingredients
      

    • 2 tablespoons extra-virgin olive oil
    • 1 medium yellow onion diced
    • 3 garlic cloves minced
    • 2 medium carrots peeled and diced
    • 1 medium parsnip peeled and diced
    • 1 medium Japanese sweet potato peeled and diced
    • 1 teaspoon ground cumin
    • 1 teaspoon ground coriander
    • ½ teaspoon ground turmeric
    • ¼ teaspoon ground cinnamon
    • 1 teaspoon fine sea salt
    • 1 cup dried green or brown lentils rinsed
    • 6 cups low-sodium vegetable broth
    • 1 bay leaf
    • 1 tablespoon fresh lemon juice
    • ¼ teaspoon black pepper
    • 2 tablespoons chopped fresh parsley or cilantro to garnish

    Method
     

    1. Heat olive oil in large pot over medium heat. Add onion, then cook 4 to 5 minutes, until softened. Add garlic, carrots, parsnip, and sweet potato and continue to cook 3 to 4 minutes, stirring occasionally. Stir in cumin, coriander, turmeric, cinnamon, and salt; cook 1 minute, until fragrant. Add lentils, broth, and bay leaf. Bring to boil, then reduce heat and simmer, partially covered, 30 to 35 minutes, until lentils and vegetables are tender. Remove bay leaf.
    2. For a partially creamy texture, blend 2 cups of soup and stir back in, leaving the rest chunky. Stir in lemon juice and pepper. Ladle into bowls and garnish with parsley or cilantro.

    Grain-Free Olive Oil Cake with Dairy-Free Cream Cheese Frosting and Spiced Apple Compote

    This cake doesn’t ask sugar to do any favours. Maple syrup sweetens the crumb, spiced apples add natural sweetness, and a tangy dairy-free cream cheese frosting provides the perfect finishing touch—a dessert that trusts what’s actually in it.
    Print Recipe Pin Recipe
    Servings: 12 slices
    Ingredients Method

    Ingredients
      

    Cake
    • 2 ½ cups blanched almond flour
    • ½ cup cornstarch
    • ¼ cup extra-virgin olive oil
    • ¼ cup vegan butter softened
    • ½ cup pure maple syrup
    • 1 tablespoon vanilla bean paste
    • ½ teaspoon almond extract
    • ½ teaspoon baking soda
    • ¼ teaspoon baking powder
    • ⅛ teaspoon fine sea salt
    Frosting
    • 1 cup dairy-free cream cheese softened
    • ⅛ teaspoon fine sea salt
    • 1 teaspoon vanilla bean paste
    Spiced apple compote
    • 3 medium apples peeled and diced into ½ inch pieces
    • 1 teaspoon cinnamon
    • 1 tablespoon fresh lemon juice

    Method
     

    1. Preheat oven to 350°F. Grease 7 inch springform pan or line with parchment paper.
    2. In large bowl, combine almond flour, cornstarch, olive oil, vegan butter, maple syrup, vanilla bean paste, almond extract, baking soda, baking powder, and salt. Mix until thick, even dough forms.
    3. Press dough evenly into prepared pan. Bake 18 to 22 minutes, until lightly golden on top and set at the edges. Remove from oven and let cool completely in pan, at least 45 minutes to 1 hour.
    4. For frosting, in medium bowl, whip cream cheese, salt, and vanilla bean paste with a hand mixer for 2 to 3 minutes, until light and fluffy.
    5. For compote, combine apples, cinnamon, and lemon juice in small saucepan. Cover and cook over medium-low heat 4 to 5 minutes, until apples release a bit of their own juices and begin to soften at the edges. Uncover and continue cooking 4 to 6 minutes, stirring occasionally, until liquid has mostly reduced and mixture looks glossy and jammy. Apples should hold their shape with a slight bite. Let cool completely.
    6. Once cake is completely cool, spread frosting evenly over top. Spoon apple compote over frosting just before serving, letting it pool slightly in centre.

    Maple-Ginger Seared Salmon Bites

    This is the bite that tells your guests what kind of night it’s going to be. Seared salmon, a whisper of maple, and a hit of fresh ginger come together in one elegant mouthful—simple enough for a relaxed gathering yet special enough to set the tone for the meal ahead.
    Print Recipe Pin Recipe
    Servings: 12 bites
    Ingredients Method

    Ingredients
      

    • 12 ounces salmon fillet skin removed, cut into 1 inch cubes
    • 1 tablespoon extra-virgin olive oil
    • ¼ teaspoon fine sea salt
    • ⅛ teaspoon black pepper
    • 2 teaspoons pure maple syrup
    • 1 teaspoon gingerroot finely grated
    • ½ teaspoon orange zest
    • 1 tablespoon fresh chives finely chopped, to garnish

    Method
     

    1. Pat salmon dry with paper towel. Toss cubes with olive oil, salt, and freshly ground black pepper until evenly coated.
    2. Heat skillet over medium-high heat or set broiler to high. Sear salmon cubes 1 to 2 minutes per side, turning occasionally until coloured on two or three sides (or broil 3 to 4 minutes total, turning once), until just cooked through and lightly golden on the edges. Avoid overcooking—centre should still look slightly translucent when removed from heat, as it will continue cooking briefly.
    3. While salmon cooks, whisk together maple syrup, gingerroot, and orange zest in small bowl.
    4. As soon as salmon comes off the heat, brush each piece lightly with maple-ginger mixture. Skewer each bite with small pick and arrange on serving platter. Scatter chives over top just before serving.

    By Corrine Quesnel

    Recipes Courtesy of Alive Magazine
  • The skin-gut connection

    The skin-gut connection

    Gut health and skin health are linked

    It’s well known that the skin is the body’s largest organ, protecting it from germs and helping regulate body temperature. What may come as a surprise is that the skin hosts a complex microbiome that’s linked to gut health; what’s more, over-washing can disrupt this delicate balance.

    The importance of your skin’s microbiome

    The skin microbiome plays a vital role in maintaining overall health by supporting interactions of the body’s largest organ with the immune system. It maintains a slightly acidic pH that inhibits harmful pathogens, producing antimicrobial substances and acting as a protective barrier.

    Certain skin microbes contribute to hydration and barrier function by breaking down lipids and producing beneficial compounds, such as vitamin B derivatives.

    The gut-skin axis

    The gut and skin are connected through the gut-skin axis, the bidirectional relationship between the gut microbiome and skin health. A healthy gut microbiome produces short-chain fatty acids like butyrate, which reduce inflammation and help prevent skin conditions such as acne, eczema, and psoriasis.

    Diet’s important role

    Diet plays a crucial role in maintaining a balanced gut microbiome. Consuming prebiotics (found in high-fibre foods like fruits and vegetables) and probiotics (found in fermented foods like yogurt, kefir, kimchi, and sauerkraut) nourishes beneficial gut bacteria, supporting skin health.

    On the other hand, diets high in processed foods, sugar, or dairy may disrupt gut balance and worsen skin conditions.

    Clean, but not too clean

    Over-showering and using harsh soaps can interfere with the skin’s microbial balance by stripping away beneficial microbes and compromising the skin’s natural protective barrier.

    Impacts of microbiome imbalance

    A disrupted skin microbiome can greatly impact skin health, notably by contributing to acne and dryness. An imbalance in the microbiome can lead to the overgrowth of Cutibacterium acnes, a bacterium that triggers inflammation and exacerbates acne.

    Staying clean without compromising your microbiome

    There are several ways to achieve a balanced hygiene routine that supports the skin and gut.

    • Use gentle skincare products, such as pH-balanced (around 4.5 to 5.5), fragrance-free cleansers, and soaps with minimal surfactants to preserve beneficial skin microbes.
    • Avoid antimicrobial soaps unless medically necessary, as they can disrupt the microbial diversity.
    • Limit showering to once daily or every other day with lukewarm water for five to 10 minutes to avoid stripping natural oils and microbes, which maintain the skin’s barrier.
    • Limit exfoliation to one to two times per week with gentle chemical exfoliants, such as lactic acids, to avoid disrupting the skin’s microbial diversity.
    • Apply moisturizer post-shower to lock in hydration and support the skin’s lipid barrier, and use broad-spectrum sunscreen daily to protect against UV damage.

    By Gail Johnson

    Article Courtesy of Alive Magazine
  • Move to digest

    Move to digest

    How gentle movement boosts gut health

    Instead of popping an antacid the next time you feel bloated, gassy, or uncomfortable after a meal, research suggests a healthier, more holistic approach: movement and breath for long-term gut health.

    The gut-body connection: why movement and breath matter

    Breathing influences digestion and gut health, too. For instance, stress puts your body into fight-or-flight mode and can slow or even stop the digestion process. Intentional breathwork helps balance your mood and reduce stress, and improves digestion, whether stressed or not.

    Combined, gentle movement keeps things moving (pun intended) and goes hand in hand with breathing for a healthier, happier gut. Patients who practised breath-coordinated movement showed improved digestion, significant reductions in symptoms, and a drop in inflammatory markers.

    Daily rituals: gentle consistency over intensity

    We’re not talking about the Ironman or an intense weightlifting session in the gym. In fact, very strenuous exercise can have a temporarily negative effect on your digestion.

    Timing matters: When to move for better digestion

    Rise and shine? More like rise and move.

    After each meal, do some light aerobics, such as a 10 to 15 minute walk around the block. Finally, take time to reset your nervous system at the end of the day.

    Noting wide-ranging research showing yoga’s relationship to your gut-brain axis and yoga’s ability to address gastrointestinal issues, like inflammatory bowel disease and chronic pancreatitis.

    Supporting your digestion doesn’t require drastic change, just small, intentional movements that you can start trying today. Your gut will thank you tomorrow.

    Everybody poops: What yours says about your body

    Don’t be nervous. Let’s take a quick peek at bowel balance.

    Check your frequency

    Some people poop three times a day. Some just three times a week (anything less than that is medically defined as constipation). What’s more important is consistency: sudden changes in frequency or timing may mean your gut needs a little love.

    Look at its colour and shape

    Typically, a healthy bowel movement should be brown (although your diet can influence this), easy to pass, and cylindrical and firm. Loose stools or very hard stools may mean you need more fibre in your diet.

    Benefits beyond digestion

    Exercise has been shown to help with a range of gut concerns, such as irritable bowel syndrome and even colorectal cancer. It even influences your gut bacteria and your gut permeability (otherwise known as leaky gut).

    By Joshua Duvauchelle

    Article Courtesy of Alive Magazine
  • Savour the celebration, skip the waste

    Savour the celebration, skip the waste

    Simple, practical ways to reduce food waste this holiday season

    Well-stocked pantries, platters piled high, feasts that leave no one wanting … As the holidays approach, many of us experience a heightened sense of the deeply rooted connections between abundance and well-being. Not only does plentiful food ensure our physical survival; it helps cement personal relationships—arguably the raison d’être of our festive gatherings.

    A nurturing impulse on overdrive

    In a world where social and economic forces pressure us to buy much more than we need, our desire for security and connection can easily lead to over-stocking and over-cooking. If our supply of holiday leftovers then exceeds our appetite, energy, or freezer capacity, chances are high that food will end up in the compost—or, worse, the landfill.

    The downside of abundance

    Recent studies suggest that nearly 50 percent of food produced in Canada is wasted, with food accounting for roughly 30 percent of Canadian household waste. Food waste contributes to greenhouse gas emissions and corresponds to a significant—preventable—waste of energy, resources, and money.

    While spoiled food isn’t the kind of vision we want dancing in our heads over the holidays, we can nevertheless use our awareness of the problem to make choices that will nurture both our loved ones and the environment.

    Planning tips for a low-waste holiday

    Estimate realistically

    Instead of guessing and rounding up, take a moment to figure out how much food you’ll need. Consult an online portion calculator such as Save the Food or Love Food Hate Waste.

    Check your fridge and pantry, then make shopping lists and menu plans based on what you already have.

    Time it right

    In the weeks before the holidays, use up aging food to make room in your fridge and cupboards. When shopping for big holiday meals, save the most perishable items for last.

    Smart serving

    The way we serve food can make a difference.

    • For multi-dish meals, allow guests to serve themselves—a format that increases the likelihood of people getting only what they’ll eat.
    • Consider reducing the number of separate dishes you serve and focusing on one “showstopper” creation.
    • Prevent food spoilage by making sure perishables are cleared from the table and safely stored within two hours (one hour, if the ambient temperature is above 32 C/90 F.)
    • If your company includes young children, start them with small portions and let them come back for seconds.

    Rethinking leftovers

    • Instead of treating leftovers as reruns, think of them as ingredients for interesting new meals. Experiment with novel treats such as vegetable waffles, turkey tacos, or potato falafel.
    • Where possible, store leftovers in clearly labelled containers. If you’re unlikely to use something within a few days, freeze it while it’s still fresh.
    • To cut down on leftover food quantities, send guests home with care packages, or see if a community fridge near you will accept contributions.

    A meaningful holiday meal satisfies more than just appetites. With a will to cut back on waste and a little planning, we can offer abundance without excess. Bon appétit!

    By Heather Burt

    Article Courtesy of Alive Magazine
  • Pass the salad

    Pass the salad

    How sharing a meal enriches body and soul

    Your gut is your second brain

    Sharing recipes, methodologies, and meals among generations also means sharing traditions, hopes for the future, and family lore.

    Most people say they don’t have time to cook during the week, and a third of us feel guilty about it. So, in addition to fetching drive-through dinners—often consumed alone and on the run—we also give ourselves grief about our choices.

    Improper nutrition and stress: the perfect recipe for the gut-brain axis disorder, more commonly known as IBS, or irritable bowel syndrome.

    Logging off and tuning in

    Some solutions to improve digestive well-being are frustratingly simple: better nutrition and more mindful eating. These are more easily said than done. Ironically, in our world where electronic “connectivity” is celebrated, we’ve logged off and shut down important human interactions.

    Replacing YouTube, Instagram, and TikTok with a friend, a colleague, or a neighbour is not only emotionally nourishing, but it also slows the meal down, which is kinder to your digestive system.

    Eating slowly is full-filling

    Digestion is also affected, since the process actually begins while you’re chewing—saliva being the first line of defence when it comes to breaking down your food. Properly chewed food is more easily processed in the gut. Eating more slowly and savouring your meal can also reduce acid reflux, which is partly responsible for the feeling of fatigue and heaviness following a big meal.

    Mindful eating also indulges your gut-brain axis, which helps regulate cholesterol and destroy harmful bacteria. It can also help regulate your mood.

    This is a system that is being monitored constantly, whether you like it or not. The vagus nerve (also impressively known as “cranial nerve X”) connects your brain and your gut. Signals are being relentlessly sent back and forth, which means that your brain is instantly aware of what’s in your stomach—like that bag of chips—long before you can even begin pretending it didn’t happen.

    Indulging in a slow feast

    When you share a slow feast with your troop, it also provides an opportunity to learn about each other. Sensory engagement with a meal, alongside the presence of friends and family around the table, can provide an opportunity to explore personal cultural influences and biases toward food.

    As much as for digestion, a supper table is a place for deliberation and reflection, for sharing misfortune and aspiration, all while savouring something delicious. And all it takes is a little time.

    Helpful probiotics

    Living microorganisms that help with digestion:

    • yogurt
    • kefir
    • uncooked sauerkraut
    • traditional kimchi

    Helpful prebiotics

    Foods that the body doesn’t digest, but that trigger the growth of “good germs” in the gut:

    • whole grains
    • apples and bananas
    • lentils, beans, and chickpeas
    • nuts and seeds

    Meal sharing tips

    • Seek out events in your community.
    • Start with one or two meals a week.
    • Have lunch with a colleague.
    • Suggest a simple potluck.

    By Kenny Bodanis

    Article Courtesy of Alive Magazine

  • Charred Brussels Sprouts Caesar Salad

    Charred Brussels Sprouts Caesar Salad

    Charred Brussels Sprouts Caesar Salad

    Print Recipe Pin Recipe
    Total Time 45 minutes
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 1 pound brussels sprouts
    • 2 tablespoons olive oil
    • Pinch of salt
    • 1 romaine head of lettuce
    • ½ small red onion
    • ⅓ cup grated parmesan
    • 2 cups croutons
    • ½ cup prepared Caesar dressing or more to taste

    Method
     

    1. Preheat oven to 450° F. Trim the Brussels sprouts and cut them in half. Place them in a bowl and toss with olive oil and a pinch of salt.
    2. Arrange the Brussels sprouts cut side down on a baking sheet. Roast for 20–22 minutes, turning halfway through, until browned and charred to your liking. Set aside to cool slightly.
    3. While the Brussels sprouts roast, chop the romaine lettuce and slice the red onion.
    4. In a large bowl, combine the romaine, roasted Brussels sprouts, red onion, Parmesan, and croutons.
    5. Add Caesar dressing to taste and toss until everything is evenly coated. Serve immediately.

    Recipe Courtesy of INFRA

  • No-Bake Cannoli Pie

    No-Bake Cannoli Pie

    No-Bake Cannoli Pie

    Print Recipe Pin Recipe
    Total Time 4 hours 30 minutes
    Servings: 6
    Ingredients Method Notes

    Ingredients
      

    • 5.5 ounces gluten-free toasted pecan cookies or graham crackers
    • 5 tablespoon unsalted butter melted (divided)
    • 8 ounces mascarpone cheese
    • 1 cup whole milk ricotta
    • ¾ cup powdered sugar sifted
    • 1 teaspoon vanilla extract
    • ¼ teaspoon sea salt
    • ½ cup mini chocolate chips divided
    • ¾ cup heavy whipping cream
    • 1 tablespoon mini chocolate chips
    • 1 orange zested
    • ⅓ cup toasted pistachios roughly chopped

    Method
     

    1. Place the broken cookies in a food processor and pulse until a coarse meal forms. With the processor running, slowly pour in ¼ cup melted butter. Do not over-process; the mixture should remain crumbly.
    2. Brush a 9-inch pie pan with the remaining tablespoon of melted butter. Pour the cookie mixture into the pan and press firmly and evenly into the bottom and up the sides to form the crust. Place in the freezer while preparing the filling.
    3. In a large bowl, whisk together the mascarpone, ricotta, powdered sugar, vanilla extract, and sea salt until smooth. Stir in ⅓ cup mini chocolate chips.
    4. In a separate bowl, whip the heavy cream until almost stiff peaks form. Gently fold the whipped cream into the mascarpone mixture in two additions, being careful not to overmix.
    5. Pour the filling into the prepared crust and smooth the top. Refrigerate for at least 4 hours, or overnight, until fully set.
    6. Just before serving, sprinkle the pie with the remaining mini chocolate chips, orange zest, and chopped toasted pistachios. Slice and serve chilled.

    Notes

    *Note: If the pie is too soft for portioning, can be placed in the freezer for 30 minutes for easier cutting.

    Recipe Courtesy of INFRA

  • Cran-Rosemary Focaccia

    Cran-Rosemary Focaccia

    Cran-Rosemary Focaccia

    Print Recipe Pin Recipe
    Total Time 2 hours 40 minutes
    Servings: 2 loaves
    Ingredients Method

    Ingredients
      

    • 1 cup warm water (115°F)
    • 2 ½ teaspoons active dry yeast
    • 6 tablespoons olive oil divided
    • 3 cups all-purpose flour
    • 1 teaspoon sea salt
    • 3 tablespoons fresh chopped rosemary leaves
    • ½ – ¾ cup cranberry sauce
    • Flake salt for garnish

    Method
     

    1. Whisk together the warm water, active dry yeast, and 2 tablespoons olive oil. Set aside for a few minutes until the mixture gets foamy.
    2. In a large bowl, whisk together the flour and sea salt. Make a well in the center.
    3. Pour the yeast mixture into the well and stir until the dough almost comes together.
    4. Transfer the dough to a lightly floured surface. Add 2 tablespoons olive oil and knead until the dough is smooth and elastic, approximately 5 minutes.
    5. Shape the dough into a smooth ball and place it in a lightly oiled container. Cover and allow the dough to rise until doubled in volume, approximately 40–120 minutes.
    6. Lightly deflate the dough and divide it into two equal portions.
    7. Shape each portion into a circle approximately 7–8 inches in diameter. Place the rounds on a parchment-lined sheet tray, leaving space between them. Two loaves can be placed on a full-size sheet tray.
    8. Brush the dough with the remaining 2 tablespoons olive oil. Cover and allow to rise again until doubled in size, approximately 40 minutes. Preheat oven to 425∞ F and place an oven-safe skillet on the bottom rack. 
    9. Remove the cover and gently dimple the dough with your fingertips. Sprinkle with the chopped rosemary and flake salt. Dollop or lightly spread the cranberry sauce over the surface then dimple again.
    10. Put the bread into the oven and carefully add 1 cup of ice cubes to the hot skillet to create steam. Bake for 18–20 minutes, or until golden brown.

    Recipe Courtesy of INFRA

  • Chili Crisp Lentil Soup

    Chili Crisp Lentil Soup

    Chili Crisp Lentil Soup

    Print Recipe Pin Recipe
    Total Time 40 minutes
    Servings: 6
    Ingredients Method

    Ingredients
      

    • 3 tablespoons olive oil
    • 1 small yellow onion diced
    • 1 medium carrot peeled and chopped
    • 1 15-ounce can crushed tomatoes
    • 6-8 cups vegetable broth
    • ½ cups French lentils rinsed
    • 2 teaspoons smoked paprika
    • 2 teaspoons cumin
    • 1 sprig fresh rosemary
    • 1 teaspoon garlic powder
    • 1 teaspoon black pepper
    • Salt to taste
    • ½ bunch dinosaur kale stems removed and chopped into 1-inch pieces
    • 1 15-ounce can cannellini beans drained and rinsed
    • 1-2 teaspoons lemon juice from ½ lemon
    • ¼ cup chili crisp for drizzling

    Method
     

    1. Heat the olive oil in a large pot over medium-low heat. Add the onion and cook until translucent, about 5–7 minutes.
    2. Add the carrot, crushed tomatoes, vegetable broth, lentils, smoked paprika, cumin, rosemary, garlic powder, black pepper, and a generous pinch of salt. Stir to combine.
    3. Bring the soup to a gentle simmer. Cover with the lid slightly ajar and cook for 20–25 minutes, stirring occasionally, until the lentils are just about tender.
    4. Stir in the chopped kale and continue cooking until it is wilted and tender, about 3–5 minutes.
    5. Stir in the beans and cook for another 2–3 minutes, just until warmed through.
    6. Remove the rosemary sprig. Stir in the lemon juice and taste for seasoning, adding more salt, pepper, or lemon juice as desired.
    7. Ladle the soup into bowls and drizzle with chili crisp to taste. Serve hot and enjoy!

    Recipe Courtesy of INFRA

  • Buttermilk Biscuits

    Buttermilk Biscuits

    Buttermilk Biscuits

    Print Recipe Pin Recipe
    Total Time 35 minutes
    Servings: 9 biscuits
    Ingredients Method

    Ingredients
      

    • 3 cups all-purpose flour
    • ¼ cup cane sugar
    • 4 teaspoons baking powder
    • 1 teaspoon sea salt
    • ½ teaspoon cream of tartar
    • 1 cup + 2 tablespoons buttermilk plus more for brushing
    • 1 large egg
    • 1 stick (½ cup) unsalted butter cold

    Method
     

    1. Preheat oven to 450° F. In a large bowl, combine the flour, cane sugar, baking powder, sea salt, and cream of tartar. 
    2. In a separate bowl, whisk together the buttermilk and egg.
    3. Cut the cold butter into the flour mixture until the butter pieces are roughly pea sized.
    4. Pour the buttermilk mixture into the flour mixture. Gently mix until a shaggy dough just forms. Do not overmix.
    5. Turn the dough out onto a lightly floured surface. Gently knead and shape it into a rectangle approximately 1 inch thick.
    6. Cut the dough into 9 square or round biscuits, rerolling the dough as needed. Place them on the prepared baking sheet.
    7. Brush the tops with additional buttermilk.
    8. Bake for 16-18 minutes, until the tops are golden brown.

    Recipe Courtesy of INFRA