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  • Easy Chicken Enchiladas

    Easy Chicken Enchiladas

    Easy Chicken Enchiladas

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

    Ingredients
      

    • 1 rotisserie chicken pulled
    • 1 teaspoon chili powder
    • ½ teaspoon dried oregano
    • ½ teaspoon sea salt
    • ¼ teaspoon black pepper
    • 3 tablespoons olive oil desired
    • 1 red bell pepper julienned
    • 1 green bell pepper julienned
    • 1 small onion julienned
    • ¼ teaspoon red pepper flakes
    • 16 oz shredded Mexican cheese blend
    • 18 taco sized corn tortillas
    • 2 15-oz cans red enchilada sauce
    • 1 15-oz can black or pinto beans rinsed and drained

    Method
     

    1. Preheat oven to 350°F. Toss pulled chicken with chili powder, oregano, salt, pepper and 2 tablespoons olive oil in a large bowl.
    2. In a large skillet, sauté bell peppers, onions, and red pepper flakes with remaining olive oil over high heat until tender crisp and starting to char. Season with salt and pepper to taste. Set aside to cool.
    3. To assemble, place a quarter of the sauce on the bottom of a 9"x13" baking dish. Layer ingredients as follows: 6 tortillas, half of the chicken, beans, and cooked pepper and onions. Pour on a quarter of the sauce followed by a third of the cheese and repeat one more time. Top with the remaining tortillas, sauce, and finish with the rest of the cheese.
    4. Cover assembled enchilada with foil and bake for 30 minutes. Remove foil and continue to bake until bubbling and cheese is starting to brown.

    Notes

    Serve with sour cream if desired.
  • Chocolate Chip Banana Bread

    Chocolate Chip Banana Bread

    Chocolate Chip Banana Bread

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    Total Time 1 hour
    Servings: 2 loaves
    Ingredients Method

    Ingredients
      

    • 1 stick unsalted butter room temperature
    • 1 cup cane sugar
    • ½ teaspoon vanilla extract
    • 3 ripe bananas mashed
    • 2 large eggs
    • 1 ½ cups all-purpose flour
    • ⅓ cup cocoa powder sifted
    • 1 teaspoon baking soda
    • ¼ teaspoon sea salt
    • ½ cup sour cream
    • ¾ cup semisweet chocolate chips

    Method
     

    1. Cream butter, sugar, and vanilla together until pale in color. In a separate bowl, whisk together bananas, and eggs. Add the banana mixture to the creamed butter and mix until just combined. Preheat oven to 350°F.
    2. Whisk together flour, cocoa powder, baking soda, and sea salt. Fold into wet ingredients.
    3. Add sour cream and fold the batter again until just combined then fold in chocolate chips.
    4. Grease loaf pans with butter or baking spray, optionally, line them with parchment paper. Divide batter evenly between the two prepared pans.
    5. Bake for 35-45 minutes or until a toothpick inserted in the center comes out clean. Allow banana bread to rest for 10 minutes before removing from pan.
  • Buffalo-Ranch Smothered Avocados

    Buffalo-Ranch Smothered Avocados

    Buffalo-Ranch Smothered Avocados

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    Total Time 20 minutes
    Servings: 1
    Ingredients Method

    Ingredients
      

    • 4 ripe avocados
    • 4 bibb whole lettuce leaves
    • 4 slices turkey meat
    • ½ cup buffalo sauce
    • ½ cup ranch dressing
    • ½ cup fried onions
    • ½ cup crumbled feta cheese

    Method
     

    1. Cut avocados in half and twist open. Remove pits and skin. Cut avocado halves into three wedges and set aside.
    2. On four plates, divide the sliced avocado, lettuce, and turkey.
    3. Drizzle buffalo sauce and ranch dressing over avocados and top with onions and crumbled feta.Serve promptly.

  • Bird of Paradise Cocktail with Coconut Ice

    Bird of Paradise Cocktail with Coconut Ice

    Bird of Paradise Cocktail with Coconut Ice

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    Total Time 4 hours 5 minutes
    Servings: 5
    Ingredients Method Notes

    Ingredients
      

    • 1 33.8 oz can C2O Original Coconut Water
    • 2 oz dark rum
    • 2 oz passionflower liquor
    • ½ oz freshly squeezed orange juice
    • ¼ oz pineapple juice
    • ¼ oz freshly squeezed lime juice
    • Few dashes of orange bitters
    • Fresh pineapple including leaves, for garnish
    • Cherries for garnish

    Method
     

    1. Fill one or more ice trays with C20 Original Coconut Water and place in the freezer until frozen solid, at least 4 hours.
    2. Combine rum, passionfruit liquor, orange juice, pineapple juice, lime juice, and a few dashes of orange bitters in a shaker with three to four coconut-water ice cubes. Shake vigorously for 15-20 seconds and pour into a tumbler using the sieve feature on the shaker.
    3. Top off glass with extra coconut-water ice and garnish with a pineapple wedge, cherry, and three pineapple leaves.

    Notes

    *Coconut water makes enough ice cubes for 5-6 cocktails
  • Beef Gnocchi

    Beef Gnocchi

    Beef Gnocchi

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    Total Time 40 minutes
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 2 tablespoons olive oil
    • 1 small white onion minced
    • 1 pound ground beef
    • 3 large garlic cloves minced
    • 2 teaspoons dried basil
    • 1 ½ teaspoons dried oregano
    • ¾ teaspoon sea salt
    • ¼ teaspoon coarse ground black pepper
    • ¼ teaspoon crushed red pepper optional
    • 1 14.5 oz can fire roasted diced tomatoes with green chilies
    • 1 ½ cups chicken broth
    • 1 pound premade gnocchi
    • ½ – ¾ cup cream
    • ½ cup grated parmesan for serving

    Method
     

    1. In a large skillet, sauté onion in olive oil over medium-low heat until transparent, approximately 3 minutes.
    2. Add ground beef and cook until browned. Drain excess fat and stir in garlic, basil, oregano, salt, pepper, crushed red pepper, diced tomatoes, and chicken broth.Bring to a simmer and cook for 10 minutes.
    3. Meanwhile, prepare gnocchi based on the package instructions.
    4. Add cream to sauce and cook for an additional 3 minutes or until desired thickness is achieved.
    5. Stir in cooked gnocchi and serve with parmesan.
  • A winter solstice feast

    A winter solstice feast

    A winter solstice feast

    Boost your mood and celebrate nature’s wonder

    At the time of the year when we need it most, these recipes inspired by nature’s bounty are rich in mood-boosting nutrients, to help you celebrate the return of the sun.

    Spicy Poached Eggs with Spinach and Yogurt

    This homage to the sun plays out visually as well as nutritionally. To celebrate the return of the vitamin D-giving sun, this dish of eggs, spinach, and yogurt with a hint of spice is a party on a plate.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 8 tablespoons Greek yogurt divided
    • 2 tablespoons + 2 teaspoons olive oil divided
    • ¼ cup pumpkin seeds
    • 1 teaspoon + ¼ teaspoon crushed red pepper flakes divided
    • 4 cups baby spinach
    • 1 teaspoon + ¼ teaspoon sweet smoked paprika divided
    • ¼ teaspoon salt plus extra pinch
    • ¼ cup white vinegar
    • 4 eggs

    Method
     

    1. Add 2 Tbsp yogurt to each of 4 serving plates and spread in a swirl on half the surface.
    2. To large skillet, add 1 Tbsp + 1 tsp olive oil, pumpkin seeds, and 1 tsp red pepper flakes. Heat on medium-low heat, stirring constantly. When pumpkin seeds start to pop, reduce to low heat. When pumpkin seeds are golden brown, add spinach, 1 tsp smoked paprika, and 1/4 tsp salt; stir for about 2 minutes, until spinach is wilted. Divide spinach among serving plates, arranging it opposite the yogurt.
    3. Set still-warm skillet aside, off the heat, and add remaining 1 Tbsp + 1 tsp olive oil, 1/4 tsp red pepper flakes, and 1/4 tsp smoked paprika. Continue to rest off the heat to allow flavors to infuse.
    4. To poach eggs, in large saucepan, bring water to a simmer over medium-high heat. Add vinegar and pinch of salt. Stir gently and add eggs, one by one, to water. Poach for 2 to 3 minutes, or until eggs float to surface. Using slotted spoon, gently remove eggs, pat dry with clean kitchen towel, and place on center of each plate. Drizzle 1 tsp red pepper flake-paprika oil over surface of yogurt on each plate and serve.

    Notes

    Each serving contains: 228 calories; 12 g protein; 19 g total fat (4 g sat. fat); 5 g total carbohydrates (2 g sugars, 1 g fiber); 468 mg sodium

    Sockeye Salmon Steamed in Parchment with Juniper, Orange, and Rosemary

    Up your omega-3 intake with these easy-to-make salmon parchment pockets. The sockeye fillets are first rubbed with a marinade of juniper berries, citrus zest, and garlic before being enclosed in parchment.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 1 ½ teaspoon juniper berries
    • 2 teaspoons finely chopped fresh rosemary
    • 2 teaspoons lemon zest grated using microplane
    • 2 teaspoons lemon juice
    • 4 teaspoons orange zest strips made with citrus zester
    • 2 teaspoons orange juice
    • ½ teaspoon peeled and grated garlic
    • 4 teaspoons olive oil
    • 4 sockeye salmon fillets with skin, about 5 oz each
    • ¼ teaspoon salt
    • ¼ teaspoon pepper
    • Extra orange slices for garnish

    Method
     

    1. Preheat oven to 375°F. Cut 4 sheets of parchment paper, about 12 x 15 in. Set aside.
    2. Using mortar and pestle, crush juniper berries. In small bowl, combine juniper berries with rosemary, lemon zest, lemon juice, orange zest strips, orange juice, grated garlic, and olive oil.
    3. Lay 4 cut sheets of parchment out on flat, clean, dry surface and place a salmon fillet in center of each sheet, skin side down. Season each with salt and pepper. Divide juniper berry marinade among salmon pieces, drizzling it overtop each piece. Rub marinade in with your hands, lifting salmon and rubbing a bit onto skin side before replacing it on parchment, skin side down. Fold parchment over salmon, crimping edges to seal. Lay parchment parcels on baking sheet and cook in preheated oven for 20 minutes.
    4. To serve, you can bring the packets to the table and have those enjoying the meal open their own. Alternatively, serve with a slice or wedge of orange and plate it before bringing it to the table. Carefully open each pouch, allowing any steam to escape, and remove salmon, being sure to capture all the juices that arise during steaming.

    Notes

    Each serving contains: 235 calories; 28 g protein; 14 g total fat (2 g sat. fat); 2 g total carbohydrates (0 g sugars, 1 g fiber); 211 mg sodium

    Warming Winter Chocolate Bark

    A tribute to the bounty and beauty of nature, this chocolate bark is studded with nuts, seeds, and berries and flavored with the warming spices of ginger and cinnamon. Adding sweet paprika and chili also gives an interesting kick to a winter favorite.
    Print Recipe Pin Recipe
    Servings: 10
    Ingredients Method Notes

    Ingredients
      

    • 6 oz chocolate with 70% cacao solids
    • ½ teaspoon sweet smoked paprika
    • ½ teaspoon ground cinnamon
    • 2 tablespoons whole raw almonds
    • 1 tablespoon pumpkin seeds
    • 2 tablespoons dried goji berries
    • 1 tablespoon finely diced crystallized ginger
    • 2 tablespoons finely diced dried mango (about 2 pieces)
    • 1 teaspoon cacao nibs
    • ¼ teaspoon crushed red pepper flakes (optional)

    Method
     

    1. Break up chocolate into small pieces and place in top of double boiler on medium-low heat. When chocolate is melted about halfway, add paprika and cinnamon and stir through, just enough to combine. Be careful not to stir too vigorously, which can cause chocolate to split. Allow chocolate to continue melting, stirring to prevent burning.
    2. Lay a silicone sheet or parchment paper on baking sheet. Pour melted chocolate overtop and smooth out with palette knife, forming an irregular rectangle measuring approximately 8 x 11 in. Working with one ingredient at a time, immediately begin to sprinkle nuts, seeds, fruits, and other ingredients overtop chocolate, finishing by sprinkling red pepper flakes overtop, if using.
    3. Allow to set at room temperature over several hours, or in fridge if the room is warm, until chocolate is firm and breaks crisply. Break bark up in irregular pieces to serve.

    Notes

    Each serving contains: 115 calories; 2 g protein; 7 g total fat (4 g sat. fat); 14 g total carbohydrates (9 g sugars, 4 g fiber); 12 mg sodium

    By Helena McMurdo

    Article Courtesy of Alive Magazine

  • Come home – to yourself!

    Come home – to yourself!

    Come home – to yourself!

    Find ease this holiday season

    Most cultures and religions have significant days or periods in the calendar year; in this part of the world, several converge in the late December/early January period. Winter solstice, Hanukkah, Christmas, Kwanzaa, and New Year’s are some of them.

    This is potentially challenging, given the possibility for competing demands, conflicting expectations, financial stresses, and social/personal circumstances. Fortunately, there are tools, reframes, and resources that can help us to navigate this season intact and whole rather than frazzled and depleted! Here are some that can help.

    1. Know yourself

    Recognize what this season is like for you. In nature, the winter season is generally associated with quiet reflection, rest, and renewal. It can be a stretch for some of us to shift from this into social celebration mode.

    Identify ways to support yourself in any situations or environments that are typically difficult. This can include deciding in advance how long you’ll stay somewhere, or how you’ll handle tricky relationships as effectively as possible.

    2. Get your priorities straight

    Many people experience competing demands during the holiday season. Other people may be more solitary, whether by choice or happenstance. Regardless, it’s helpful to identify what matters most and what matters least, even if you keep these lists to yourself.

    One approach is to distinguish between what you believe you should do and what you actually want to do. Both of these are at play, and neglecting one can leave us off-kilter. For example, ignoring what you prefer to do can leave you resentful or unfulfilled; however, sometimes that’s a cost you may be willing to pay in order to maintain a family tradition. This can help you decide how you’ll spend your time, energy, and resources; it’s like installing a personal compass.

    3. Set boundaries

    Even if you’re clear about how you prefer to approach the holiday season, you’re not alone. Everyone has their own preferences. This is where boundaries become so vital. The challenge is to see how your preferences can fit with someone else’s, ideally so that no one is disregarded, disrespected, or ignored.

    Your body will give you clues as to how well you’re accomplishing this process: if you’re tired or short-tempered, something may not be working well; if you’re relaxed, present, and energized, this is probably working for you.

    4. Try a stress buster

    Identify what helps you be centered, rested, and clear-headed. These are some things that may help:

    • meditation
    • nature walks
    • napping
    • listening to music
    • hot bath
    • sipping fragrant tea
    • yoga or tai chi
    • journaling

    5. Lean into the potential

    The holiday season is a time of potential. So many people and faiths focus on this season for the opportunity to honor, celebrate, reflect, commune, pray, play, and center. Look for ways to keep yourself well, now and always.

    By Carole Ames

    Article Courtesy of Alive Magazine

  • Listen to the rainbow

    Listen to the rainbow

    Listen to the rainbow

    Color noise for focus

    Even if you’ve never purposefully listened to white noise, or other color noises, you’re likely familiar with its sound. Whirring fans, humming refrigerators, staticky radios, pitter-pattering rain, roaring waterfalls—these are all forms of color noise, or what we call sound that is distributed with a continuous signal. Listening to color noises can improve sleep, increase focus, and enhance learning capacity.

    Listen to the rainbow

    Noise “colors” are distinguished from each other based on their spectral density—in essence, the way that the power contained by the noise signal is distributed over different frequencies. More simply, this refers to the variation in the location on the sound spectrum the noise’s energy concentrates, which subtly changes how the human ear perceives the signal.

    • Pink noise has more energy concentrated at the lower end of the spectrum—so it sounds like white noise with a lower, deeper rumble. Much of what we think of as white noise (including the sound made by white noise machines and white noise soundtracks) is actually pink noise—it’s less grating to our ears and minds.
    • Brown noise, short for Brownian noise and sometimes also called red noise, is a deeper sound more reminiscent of ocean waves.
    • Green noise has a similar frequency to white noise but with sounds that are more like nature and less like TV static.
    • Violet noise and grey noise also have variations of these traits. However, experts say that categorizing sound isn’t an exact science, so the differences between color noises aren’t firmly established and their sounds may overlap.
    • White noise is a uniform mixture of all frequencies detectable by the human ear. Calling noise “white,” therefore, is a nod to the color spectrum, as white light emits all pigments of light at equal intensity.

    Bringing the noise may have benefits

    So, what happens when we listen to color noise? More research is needed to fully understand its impacts on our brains, but one scientific theory, called stochastic resonance, posits that white noise can help us tune out external stimuli and unhelpful internal chatter to focus on other stimuli more clearly.

    Tune in with care

    Experts agree that listening to color noise is completely safe as long as—like with all music—you don’t listen to it too loudly. Listening to anything above 70 decibels for a prolonged period can damage your hearing.

    Start listening

    If you’re intrigued by the concept of color noise, it’s easy to start bringing it into your life and identifying which shades you like best. Try plugging in a pink noise machine while you’re sleeping or putting on a brown noise track during your morning meditation or afternoon report-writing session (particularly if colleagues are talking loudly around your desk!).

    Color noise also works while on the move: if you feel overwhelmed by the sounds of the city during your commute, listening to color noise in your headphones can be a great way to tune out and relax.

    By Isabela Vera

    Article Courtesy of Alive Magazine

  • The renaissance of rest

    The renaissance of rest

    The renaissance of rest

    How to slow down

    When is the last time you truly rested? As the year draws to a close and a new one is set to begin, let’s recommit to rest.

    According to registered clinical counselor Laura Henderson, rest refers to the act of giving our bodies and minds a break from constant stimuli. “Our society’s ‘hustle culture’ doesn’t value rest,” Henderson explains, “but rest is essential to mental health.”

    Regular rest is thought to help us

    • heal our bodies
    • reduce stress and feel calmer
    • be more productive and more creative

    Types of rest

    According to author, physician, and researcher Dr. Saundra Dalton-Smith, people need seven types of rest to help recover from spending energy in seven key ways.

    Type of restExample
    physical resteither passive, such as sleeping, or active, such as massage therapy
    mental resttaking small breaks in your workday
    sensory resttaking breaks from screen time
    creative restexperiencing art or nature
    emotional restincludes everything from setting boundaries to expressing your emotions
    social restfocusing on relationships that lift you up
    spiritual restfinding belonging and purpose in your life

    Taking some time to contemplate each of these types of rest can help us uncover gaps and come up with an action plan. To start, it could be as simple as taking 10 minutes to savor a cup of tea every morning without any screens or distractions or committing to a daily after-dinner neighborhood stroll.

    Another example is to adopt the “walk, window, water” tactic at work, explains Henderson. That means taking a strategic break every hour or 90 minutes in which you get up and walk to a window, gaze far into the distance (preferably at something in nature, such as a tree), and have a sip of water. This can give our busy minds a moment to calm down.

    Your own personal recipe for rest

    It’s important to remember that our need for rest is highly individual. To find truly restful activities for you, Henderson suggests checking in with your body and how you’re feeling as you go through your day. For example, you might find baking meditative … or you might find it stressful.

    Our need for rest is also prone to change throughout our lives. If you’re a parent of young children, you may find that you crave some time alone or with your partner to recharge and reflect away from your kids. If you’re an introvert with a high-pressure career, you may find that you need extra rest after networking events.

    Proactive rest in the workplace

    Many progressive workplaces are embracing “proactive rest” to help increase productivity, reduce the risk of burnout, boost creativity and problem-solving skills, and improve employees’ quality of life.

    Within a workplace setting, proactive rest can look like the following.

    • encouraging active breaks throughout the day
    • advocating for work-life balance
    • enabling flexible working arrangements
    • providing resources for self-care and stress reduction
    • offering wellness programs

    By Leah Payne

    Article Courtesy of Alive Magazine

  • How stress affects our bodies…

    How stress affects our bodies…

    How stress affects our bodies…

    …and what we can do about it

    We tend to think of stress as a bad thing, and that’s certainly fair considering how many chronic diseases and mental health issues are stress related. But we often fail to distinguish between sources of stress and the body’s response to those stressors. In doing so, we downplay our ability to change how we perceive life’s slings and arrows, thereby mitigating the effect of stress on our well-being.

    Understanding the body’s response to stressors and learning techniques to cope with stress are paramount for cultivating health now and minimizing the risk of stress-related disease in the years to come.

    How stress works

    The physiological stress response is triggered when we perceive there is a threat. The stress response, commonly referred to as the “fight-or-flight” response, is mediated by the sympathetic nervous system. Coming face-to-face with a lion, tiger, or bear triggers the adrenal glands to release neurotransmitters such as adrenalin and noradrenalin, as well as the hormone cortisol.

    For most of us, however, our stressors tend to look less like wild animals and more like rising inflation, work deadlines, and family responsibilities. While many of these stressors don’t pose a threat to our immediate survival, the body perceives them as a danger nonetheless, and launches the stress response to help us cope and perform.

    Coping mechanisms

    Acknowledging where you may be taking on unnecessary stressors may be helpful. “Many people with anxiety tend toward perfectionist thinking,” says Dr. Katie Thomson Aitken. This might present as feeling the need to maintain a spotless home at the expense of getting enough sleep, for instance. “This is the type of stressor that can be changed by internal work to challenge and reframe perfectionism.”

    When confronted by a stressor that feels massive, Thomson Aitken recommends reframing the problem by identifying what is within our control and what is not. “This type of thinking moves us from despair to hope,” says Thomson Aitken, “and can make a huge difference in how we experience a stressor.”

    Stress management

    Many people are aware of the benefits of meditation, deep breathing, and yoga for stress management. But oftentimes these practices are overwhelming for those who are new to them and are already feeling stressed.

    In this case, Thomson Aitken recommends getting back to basics by considering the foundations of health. Invest in your bedtime routine, nutrition habits, exercise regimen, mindfulness practice, and social connections. If that still feels like too much, choose one and watch what changes!

    You may benefit from outsourcing your stress management so that you can feel taken care of. Consider acupuncture or massage therapy to reduce stress and promote relaxation.

    Natural supports for stress

    Always chat with your health care practitioner before trying a new supplement to make sure it’s right for you. Supplements commonly used for stress include:

    • ashwagandha
    • L-theanine
    • magnesium
    • vitamin D and omega-3s
    • probiotics

    By Dr. Cassie Irwin, ND

    Article Courtesy of Alive Magazine