Ingredients
Method
- Heat oil in a large skillet over medium heat. Add cabbage and sauté for 5-8 minutes.
- Add curry powder and salt and continue to cook for another minute.
- Add sliced apple, vinegar, and agave and cook to desired tenderness.
Blog
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Cabbage and Apple Sauté
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Spring Dumpling Soup
Ingredients
Method
- In a large pot, combine broth, aromatics, and spices (all recipe ingredients up to and including fish sauce). Bring to a gentle simmer for 25 minutes to infuse. Strain broth and return to the pot.
- Add dumplings to the pot and cook based on the package instructions.
- To serve, place zucchini spirals into serving bowls and ladle hot broth over. Place dumplings on top of broth and garnish with cilantro.
Notes
3 hours (if making broth from scratch) OR 40 minutes (if using store bought) -
Kimchi Fried Rice with Shrimp
Ingredients
Method
- In a small bowl, whisk tamari, sugar, sesame oil, and pepper to combine.
- Heat a wok or large skillet over high heat with a little oil.
- Separately sauté the shrimp until opaque and pink, the mushrooms until browned, and the kimchi until dry. Add oil as needed between batches.
- Coat rice with 2 tablespoons of oil then add to the wok. Cook until the rice starts to crackle and brown, about 3-5 minutes.
- Make a well in the rice and add the beaten egg and cook through. Stir in tamari, sugar, sesame oil, and black pepper.
- Fold in cooked ingredients with peas and heat through. Season to taste with reserved kimchi liquid, and additional tamari. Garnish with chopped cilantro or sliced green onion and serve promptly.
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A day of nourishment
A day of nourishment
Your breakfast, lunch, and dinner, solved
Medical advice around the topic of detox suggests we avoid diets or restrictive time-limited measures in favor of drinking plenty of water, avoiding overconsumption of sugary foods, and choosing foods every day that are high in fiber and full of vitamins, minerals, and antioxidants.
These are the same nutritious, whole foods we should enjoy all the time. And there’s no reason why those foods can’t also be delicious! Here are a few ideas for incorporating nourishing foods that your body needs to function at its best, which we hope will inspire you.
Breakfast: Sweet Potato and Spinach Egg Bites
Egg bites are a delicious and convenient way to get some protein in the mornings. These ones get an extra nutrition boost with antioxidant-rich sweet potato and spinach.Ingredients
Method
- Preheat oven to 350°F.
- In small bowl, combine salt, pepper, and paprika and set aside.
- Grease 6 cups of muffin tin.
- In large bowl, beat eggs and yogurt together with half of spice mixture. The yogurt will be a bit lumpy at first; using a balloon whisk will help smooth it out.
- Combine remaining spice mixture with grated sweet potato and divide among 6 greased muffin cups. Top grated sweet potato with small amount of chopped spinach and spring onion. Pour egg mixture into muffin cups overtop these ingredients.
- Bake for 18 to 20 minutes.
Notes
Each serving contains: 130 calories; 10 g protein; 8 g total fat (2 g sat. fat); 5 g total carbohydrates (2 g sugars, 1 g fiber); 291 mg sodium
Lunch: Kale, Spelt, Apple, and Beet Salad
Whole grains such as spelt and other high-fiber foods such as kale, beets, and apples help promote a healthy gut and ease digestion. This salad has a bright, slightly sweet flavor with a hint of apple and a tangy lemon juice dressing.Ingredients
Method
- In large mixing bowl, combine kale, salt, and olive oil. Massage kale for a few minutes; add spelt along with lemon zest, stir to incorporate, and then allow to stand while you prepare other ingredients.
- In small jar, combine mustard and honey to make a paste. Add lemon juice a few drops at a time to loosen the paste, gradually incorporating all of the lemon juice.
- Core and finely slice apple into matchsticks and add to bowl with kale and spelt. Pour lemon juice dressing overtop and stir well.
- Arrange salad on serving plate. Slice beets into eighths and arrange overtop. Sprinkle with almonds and serve.
Notes
Each serving contains: 412 calories; 14 g protein; 14 g total fat (2 g sat. fat); 63 g total carbohydrates (22 g sugars, 11 g fiber); 243 mg sodium
Dinner: One-Pan Chicken with Artichokes, Spinach, Lemon, and Thyme
This chicken dinner comes together in a snap and is filled with iron-rich spinach and an extra hit of fiber from antioxidant-rich artichokes.Ingredients
Method
- In large skillet on medium, heat olive oil to medium high. Pat chicken breasts dry and season with salt and pepper. Place in skillet and cook for 4 to 5 minutes on each side, or until outside is nicely browned and lifts easily from pan. Remove chicken from pan, reduce heat to low, and add thyme sprigs and onion. Stir frequently and cook for 3 to 5 minutes, until onions are soft and translucent. Increase heat to medium and deglaze pan by adding lemon juice and scraping up brown bits from pan surface with wooden spoon. Add chicken broth and continue until bottom of pan is “clean.”
- Add chicken back into skillet. Add artichoke heart pieces evenly in pan, and top chicken with spinach. Cover and let stand 2 minutes, or until spinach has wilted. Remove lid and stir spinach to incorporate evenly through the mixture. Cook, uncovered, for about 2 to 3 minutes, until sauce is reduced slightly. Add yogurt and whisk it into sauce until smooth. Using tongs, lift chicken breasts and place them on top of the spinach and other ingredients. Remove from heat and garnish with lemon zest and fresh thyme leaves.
- To serve, place a chicken breast on each of 2 plates and top with spinach, artichokes, and sauce.
Notes
Each serving contains: 280 calories; 33 g protein; 11 g total fat (2 g sat. fat); 15 g total carbohydrates (3 g sugars, 8 g fiber); 245 mg sodiumBy Helena McMurdo
Article Courtesy of Alive Magazine
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Connect with nature this March
Connect with nature this March
Embrace the season and find joy
Ask anyone what their least favorite month is and chances are March will be high on the list. Depending on what the weather throws at us, it can be more bleak than blossom, our doors still shut though we’re itching to bust them wide open. If winter feels like an annual rite of passage, then March is the final leg of it.
Connect with nature
How, then, do we make peace with this month? Regular connection with the natural world is one powerful strategy.
Registered psychologist Sam Kriviak advises looking to nature as a model for being gentle with ourselves and the seasonal changes we experience in mood, energy, and productivity. “All species ebb and flow with the seasons in northern climates. The more connected we can be to nature, I think, the more we notice that our March will likely look and feel very different from our July or our October … and that’s okay!”
Participants in a large UK study committed to some form of nature-based activity every day for a month. The result was an increase in nature connectedness, health, happiness, and conservation behaviors that lasted well past the 30 days. Spending time in nature can help foster physical health, and may even help to support our immune systems!
Here are a few ways to foster connection in nature this season.
Be attentive
Simply locating ourselves in relation to Earth’s cycles can help us appreciate this time of year in a new light. Longstanding practices in your region, such as tapping of sugar maples or migratory bird counts, offer clues to the seasonal shifts happening around you.
Do your own ancestral traditions offer a way to recognize this transitional month? And don’t forget to mark the spring equinox, either contemplatively or through a shared celebration such as a potluck, campfire, or walk with friends.
Engage in comfort
Direct contact with nature can be had even from a comfortable place indoors. Whether you’re eating, napping, or getting a little work done, position yourself where sunbeams are entering your home and soak them up.
Get out there
Nothing can perk us up quite like getting outside and imbibing the medicine of the natural world through our senses. Perhaps stroll at your kids’ pace, using an app to identify birds by their song or guessing which tree or plant you’re looking at based solely on its bark or dried seed heads.
Use your head
Even when the weather truly relegates us to the indoors, nature can work its magic through our imaginations. Children might enjoy drawing what all the underground life is up to this time of year: roots, worms, and microbes still slumbering or beginning to stir and wake.
Get a jump on spring
It’s the ideal time to begin many plants indoors, giving them a head start on the growing season. Planting seeds is an inherently optimistic act.
By Jackie Skrypnek
Article Courtesy of Alive Magazine
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How to embrace healthy aging
How to embrace healthy aging
Choose proactivity
As we journey through life, it’s easy to feel overwhelmed by the myriad minor age-related ailments that seem to crop up as we get older. Many of us may accept these issues as part and parcel of the aging process. However, fostering resilience and taking preventive steps can help us manage and even prevent these ailments. Let’s explore how to address common aging-related ailments across some key areas.
Bone and joint health
Our bones and joints bear the brunt of our daily activities, and as we age, they require extra care. Aching joints and reduced bone density are common complaints among older adults. However, these issues can be managed and even mitigated with the right strategies.
Aches and pains should never be dismissed as mere signs of aging, particularly if they increase in severity or if they occur quickly. They often indicate underlying issues that need attention.
Regular exercise, tailored to individual capabilities, may improve joint flexibility and bone strength. Weight-bearing exercises, like walking, jogging, or resistance training, help maintain bone density; while stretching and flexibility exercises keep joints supple. Importantly, though, we must listen to our bodies to ensure we aren’t pushing ourselves too hard.
Calcium and vitamin D are essential for bone health. Adequate intake of these nutrients can reduce the risk of fractures and osteoporosis.
Hearing, eyesight, and sleep health
Hearing loss is a common issue with aging, but it can be managed and prevented. Avoiding prolonged exposure to loud noises and using hearing protection in noisy environments are crucial steps. Regular hearing check-ups can help detect early signs of hearing loss, allowing for timely intervention
Eyesight can deteriorate with age, leading to conditions like cataracts, glaucoma, and macular degeneration. Regular eye examinations are essential for early detection and treatment. Wearing sunglasses to protect against UV rays, maintaining a diet rich in antioxidants (like vitamins C and E), and using adequate lighting can support eye health.
Quality sleep is fundamental to our overall health. Sleep disorders, such as insomnia or sleep apnea, often increase with age. Establishing a regular sleep routine, creating a comfortable sleep environment, and limiting caffeine and alcohol intake can promote better sleep.
Diet and digestion
A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides essential nutrients for aging bodies. Fiber is particularly important for digestive health, helping to prevent constipation and other gastrointestinal issues. Staying hydrated is equally crucial, as dehydration can exacerbate digestive problems and affect overall health.
Probiotics can support a healthy gut microbiome, improving digestion and nutrient absorption. Digestive enzymes may also aid those experiencing difficulties in breaking down food, ensuring that nutrients are effectively utilized by the body.
Professional support
Taking a holistic approach to health, encompassing physical, psychological, and social well-being, is crucial for healthy aging. Regular checkups with healthcare practitioners ensure that any persistent or serious symptoms are addressed promptly.
By Theodore D. Cosco, PhD
Article Courtesy of Alive Magazine
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Spicy Charred Spaghetti
Ingredients
Method
- Bring water and tomato paste to a simmer in small saucepan over medium-low heat to create a tomato broth.
- In a large skillet or cast iron pan, wide enough to hold spaghetti flat on the bottom, heat olive oil over medium heat. Add crushed chilies and garlic, cook until fragrant.
- Stir in tomato sauce, 1 cup water, and salt.Bring sauce to a simmer and cook for 5 minutes.
- Place spaghetti flat in the pan, spooning sauce over the top of the spaghetti until coated. Simmer undisturbed for 3-5 minutes. While continuing to cook, add a ladle of tomato broth when the pasta looks dry. Repeat until half of the broth has been used, turn pasta over and continue adding the remaining broth. Scrape the bottom of the pan to loosen the pasta and any stuck bits.
- Serve promptly, garnished with optional shaved parmesan and fresh basil.
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Strawberry Lemonade Cupcakes
Ingredients
Method
- Preheat oven to 350°F. In a medium bowl, whisk together flour, baking powder, and salt.
- In a large mixing bowl or the bowl of a stand mixer, cream butter and cane sugar together until pale in color. Whisk in egg whites until batter is smooth.
- Fold in half the dry ingredients, then half the buttermilk and repeat. Fold in lemon zest and juice.
- Line two cupcake pans with cupcake liners and fill ⅔ full of batter. Bake for 20 minutes (rotating pans halfway through baking) or until a toothpick inserted in the centers come out clean. Set aside to cool completely.
- Cream butter and add sifted confectioner's sugar. Beat frosting until smooth then mix in ½ cup of strawberry jam. Place in a piping bag fitted with a star piping tip.
- To decorate cupcakes, pipe frosting in a circular pattern over the top of the cupcake leaving a well in the center. Place a teaspoon of strawberry jam in the center of the frosting. Top cupcakes with a strawberry half.
Notes
Makes 18-20 cupcakes Cupcakes can be stored in an airtight container in the refrigerator. Before serving, allow cupcakes to sit at room temperature for 15 minutes. -
Chicken Wing Sauces
Ingredients
Method
- Combine all ingredients in a small saucepan and bring to a gentle simmer over low heat.
- Cook for 5 minutes, stirring frequently. Remove from heat and allow to cool.
Notes
Makes 1 1/2 cupsIngredients
Method
- Whisk together all ingredients in a small bowl. Season with salt to taste.
Notes
Makes 1 1/4 cupsIngredients
Method
- Whisk all ingredients together and adjust seasoning to taste.
Notes
Makes 1 1/2 cups -
3 heart-healthy dishes
3 heart-healthy dishes
Meals you’ll love for the month of love
This assortment of healthy and beautiful dishes covers diverse dietary preferences so that no one is left out—a true display of love. The passion behind these recipes will surely leave you falling head over heels!
Smoked Salmon Carpaccio
This beautiful starter speaks to one’s heart. With a solid dose of salmon and a stunning array of little vegetables, it’s a delicious dish for Valentine’s Day.Ingredients
Method
- In high-speed blender, add pea puree ingredients. Pulse mixture until blended, scraping down sides of blender with a spatula. Continue to blend until a smooth puree is formed. It needs to be thick enough to hold its shape when dolloped or smeared onto serving plates. To ensure silky-smooth finish, press pea puree through a sieve into a bowl. Add more seasonings, to taste, if you wish.
- Trim stems of asparagus spears. Using vegetable peeler, shave spears into long strips. Set aside. Shave unpeeled zucchini or cucumbers into long strips.
- Artfully arrange 2 or 3 pieces of smoked salmon shaped into rosettes onto each of 8 individual salad serving plates. Intersperse with shavings of asparagus and curls of zucchini or cucumber. Stud plates with a few peas and some capers. Dollop with pea puree and garnish with dill and pea tendrils.
Notes
Each serving contains: 98 calories; 9 g protein; 3 g fat (1 g sat. fat); 10 g total carbohydrates (4 g sugar, 4 g fiber); 658 mg sodium
Middle Eastern Kebabs with Couscous and Roasted Red Pepper Sauce
A bit of West meets East with buffalo and coconut flavors married with red peppers in this dish. Served over couscous, it’s a world of deliciousness in a single healthy dish.Ingredients
Method
- In bowl, combine coconut sauce, aminos, or tamari, with vinegar, olive oil, garlic, salt, and cayenne. Whisk together to blend. Add cubes of meat and stir in until evenly coated. Cover and refrigerate for 8 hours or overnight. Stir occasionally. The longer it marinates, the more tender the meat becomes.
- In medium saucepan, heat oil. Add couscous and stir with wooden spoon over medium heat until it becomes toasty and golden, about 2 minutes. Slowly add vegetable stock to prevent it from sputtering. Turn heat to low. Cover and cook for about 12 to 14 minutes or until couscous is tender and stock is absorbed. Remove from heat and stir in parsley.
- To blender, add roasted pepper, coconut cream, vegetable stock, tomato paste, maple syrup, garlic, and seasonings. Whirl until smooth. Transfer to small saucepan and cook over medium heat until bubbly, about 5 minutes. Cover, set aside, and keep warm.
- Drain marinade from meat and discard. Bring meat to room temperature before grilling, about 45 minutes. If using bamboo or wooden skewers, soak in water for at least 45 minutes before using. Grease barbecue grill and preheat to 400°F.
- Thread drained cubed meat, onion, and yellow pepper among 4 metal or soaked bamboo skewers. Place skewers on grill. Grill covered, for 5 to 7 minutes for medium rare, or 145°F when tested with a meat thermometer. Turn skewers once. Grill a minute or 2 longer for medium 160°F doneness. Remove and cover loosely with a tent of parchment for kebabs to rest for a few minutes.
- To serve, add couscous onto plate. Straddle kebabs overtop and spoon warm roasted red pepper sauce overtop. Garnish with toasted flaked coconut and baby nasturtiums, if you wish.
Notes
Each serving contains: 576 calories; 43 g protein; 23 g fat (10 g sat. fat); 51 g total carbohydrates (8 g sugar, 6 g fiber); 361 mg sodium
Mousse au Chocolat
Mousse—a perfect ending to a delicious meal, yet so much more. Our mousse can stand alone as a decadent treat served anytime of day. It’s made from the creamiest soy in combination with dark chocolate and espresso for an added kick.Ingredients
Method
- Drain tofu and place in high-speed blender or food processor. Add maple syrup, chia seeds, coffee powder, and cinnamon. Blend until smooth. While mixture rests, melt chocolate in saucepan over medium-low heat or in microwave, stirring until smooth and fully melted. Cool slightly.
- In blender with creamy tofu, turn motor to low and gradually drizzle in melted chocolate until fully blended and creamy. Spoon or pipe into 6 – 4 oz ramekins. Top each with a pinch of flaked salt if you wish. Place ramekins on tray, cover securely, and slide into refrigerator to chill.
- When ready to serve, drop a dollop of sweetened plain yogurt on top with shavings of grated chocolate and a couple of raspberries for garnish, if you wish.
Notes
Each serving contains: 158 calories; 6 g protein; 8 g fat (4 g sat. fat); 18 g total carbohydrates (15 g sugar, 2 g fiber); 20 mg sodiumBy Irene McGuinness
Article Courtesy of Alive Magazine