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  • Grilled Vegetable Orzo Salad

    Grilled Vegetable Orzo Salad

    Grilled Vegetable Orzo Salad

    While burgers get a lot of love this time of year, don’t sleep on grilled vegetables! You get all the same char-grilled goodness, and you don’t have to heat your kitchen roasting veggies. Worried about losing skinny veggies between the grates of your grill? Either roast veggies whole or use some foil to give them a solid surface. Topped with scallions and feta cheese, this orzo salad is perfect for all your summer get togethers! You can eat it right away warm or let it cool and serve it chilled. A big batch of this in the fridge is perfect to have on hand whenever hunger strikes. 

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    Grilled Vegetable Orzo Salad

    Servings 4

    Ingredients

    • 6 tablespoons olive oil divided
    • 1 broccoli crown cut into bite size pieces
    • 1 large red bell pepper julienned
    • 1 large orange bell pepper julienned
    • 8 ounces shiitake mushrooms halved
    • 1 cup orzo pasta
    • 2 scallions thinly sliced
    • ½ cup crumbled feta
    • 2 tablespoons tamari
    • 1 tablesppon toasted sesame oil
    • 1 tablespoon rice vinegar
    • ¾ teaspoon cane sugar
    • ½ teaspoon crushed chilies

    Instructions

    • Preheat grill to 375-400° F.  Place broccoli, peppers, and mushrooms on a large sheet of foil and drizzle with four tablespoons olive oil. Season with salt and pepper to taste. Bring the corners of the foil together in the center and crimp any open spaces to seal packet.
    • Grill for 25-30 minutes or until desired doneness is achieved.
    • Meanwhile, bring 6 cups of water to a boil and add orzo. Return to a simmer and cook for 15 minutes or until pasta is al dente, stirring frequently to prevent sticking. Drain and cool.
    • Whisk together dressing ingredients and toss with pasta, roasted vegetables, scallions, and feta cheese. 
    • Enjoy!

    Recipe Provided by INFRA

  • Raclette with Potatoes and Asparagus

    Raclette with Potatoes and Asparagus

    Raclette with Potatoes and Asparagus

    With an alpine cheese and crispy roasted veggies, this is the kind of snack turned meal we can get behind. Think of raclette as a more versatile fondue! Instead of melting cheese with wine and other additions, raclette is pure, melted cheese. Is draping it over roasted veggies the adult version of broccoli and cheese sauce? We think it’s just as good. Include a few pickles to add a zingy bite. Think of everything on your favorite charcuterie board and it will probably pair perfectly with raclette.

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    Raclette with Potatoes and Asparagus

    Servings 4

    Ingredients

    • 8 ounces sliced raclette cheese
    • 4 large red potatoes halved and quartered
    • 1 bunch fresh asparagus woody stems removed and cut in half
    • 4 sliced sourdough bread toasted
    • 4 ounces mild or spicy salami sliced
    • 1 tablespoon olive oil
    • Salt and pepper to taste

    Instructions

    • Toss potatoes with olive oil on a large baking sheet. Season lightly with salt and pepper and roast for 25 minutes or until almost golden in color. Add asparagus and return pan to over for five more minutes.
    • Arrange potatoes, asparagus, and salami on serving plates or on toasted bread. Set oven to a low broil and heat cheese on parchment-lined baking sheet until melted. Place melted cheese on top of the rest of the ingredients. Serve promptly.
    • Enjoy!

    Recipe Provided by INFRA

  • Cook with Chili

    Cook with Chili

    Cook with Chili

    Kick your meals up a notch

    You don’t have to be a heat freak to enjoy eating chili peppers since their “spice” levels vary greatly—enough to suit all tastes. It’s time to bring the heat into the kitchen—start with these recipes!

    Alive Magazine

    Grilled Chili Tofu Steaks with Quinoa

    Treat yourself to a steak dinner, using tofu instead of meat. The tangy chili-spiked marinade does double-duty as a finishing sauce and transforms otherwise bland tofu into an exciting dish.
    Print Recipe Pin Recipe
    Servings: 4
    Course: dinner, entree, Lunch
    Ingredients Method

    Ingredients
      

    • 2 12oz packages extra-firm tofu
    • 1 shallot chopped
    • 2 large garlic cloves minced
    • ¼ cup minced fresh ginger root
    • 1 habanero chili minced
    • 1 tablespoon fresh thyme
    • ½ teaspoon salt
    • ½ teaspoon ground allspice
    • ¼ teaspoon pepper
    • 2 tablespoons olive oil
    • 1 tablespoon maple syrup
    • Zest of 1 lemon
    • 1 cup orange juice
    • 1 cup quinoa

    Method
     

    1. Line cutting board with a couple sheets of paper towel. Top with tofu and a couple more sheets of paper towel. Place another cutting board or other flat object on top and press gently to extract excess liquid from tofu. Turn tofu blocks on their sides and slice in half lengthwise.
    2. In large shallow container, whisk together shallot, garlic, ginger root, habanero, thyme, salt, allspice, pepper, olive oil, maple syrup, lemon zest, and orange juice. Add tofu, and chill for at least 2 hours, or up to overnight, flipping once.
    3. Into medium saucepan, place quinoa, a couple pinches of salt, and 1 3/4 cups water. Bring to a boil, reduce heat to maintain a light simmer, and cook, covered, until quinoa is tender and water has absorbed, about 12 minutes. Remove from heat and let pot sit, covered, for 5 minutes. Fluff quinoa with fork.
    4. In charcoal grill, build a medium-hot fire, or heat gas grill to medium-high and grease grill grates. Remove tofu from marinade and reserve marinade. Grill tofu slabs until golden and grill marks appear, about 4 minutes per side. Giving tofu a 90-degree turn halfway through cooking each side will produce a nice cross-hatch pattern. Slice each grilled tofu piece into 2 triangles. Alternatively, in large skillet over medium-high, heat 1 Tbsp oil. Add tofu to pan and sear until golden and crispy, about 3 minutes. Flip and heat until golden and crispy on other side.
    5. Into small saucepan, place marinade and bring to a gentle simmer and heat for 2 minutes.
    6. Divide quinoa among serving plates and top with tofu pieces. Drizzle on habanero sauce.
    7. Enjoy!
    Alive Magazine

    Minty Chili Pea Soup

    This brightly colored soup for chili lovers is the perfect way to welcome back warmer weather. Looking for a little less heat? Substitute serrano pepper with jalapeño.
    Print Recipe Pin Recipe
    Servings: 4
    Course: dinner, entree, Lunch
    Ingredients Method

    Ingredients
      

    • 1 tablespoon grapeseed oil or sunflower oil
    • 1 leek, white or light green part thinly sliced
    • ½ teaspoon salt
    • ½ pound new potatoes quartered
    • 2 garlic cloves chopped
    • 2 serrano chili peppers seeded and chopped
    • ¾ teaspoon ground coriander
    • ½ teaspoon pepper
    • 4 cups low-sodium vegetable broth
    • 3 cups fresh shelled or frozen peas
    • 1 cup fresh mint
    • Juice of ½ lemon

    Method
     

    1. In large saucepan, heat oil over medium heat. Add leek and salt; cook until softened, about 5 minutes, stirring regularly. Add potatoes and garlic; heat for 3 minutes. Add serrano pepper, coriander, and pepper; heat for 1 minute.
    2. Add broth to pan. Bring to a boil and simmer over medium-low, covered, until potato is tender, about 15 minutes. Add peas and continue heating until they are tender, about 5 minutes. Stir in mint and lemon juice. Using blender or food processor, puree soup in batches if necessary. Thin with additional broth or water, if needed. Ladle into each of 4 bowls.
    3. Enjoy!
    Alive Magazine

    Salmon Burgers with Mango-Thai Salsa

    These Asian-inspired salmon burgers won’t leave you missing the beef or the bun. Keep this fruity and fiery salsa in mind the next time you want to jazz up grilled chicken or taco night.
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    Servings: 4
    Course: dinner, entree, Lunch
    Ingredients Method

    Ingredients
      

    • 1 pound skinless salmon
    • 1 large egg
    • ½ cup panko bread crumbs
    • 2 garlic cloves minced
    • 1 tablespoon low-sodium soy sauce or tamari
    • ⅓ cup basil
    • Zest of 1 lime
    • Juice of ½ lime
    • 2 teaspoons fish sauce
    • 1 teaspoon sesame oil
    • 1 teaspoon coconut sugar (or regular sugar)
    • 1½ cups halved cherry tomatoes
    • 1 cup cubed mango
    • 2 green onions sliced
    • 1 bird's eye chili pepper minced
    • ⅓ cup chopped cilantro
    • 1 tablespoon peanut oil or grapeseed oil

    Method
     

    1. In food processor container, place salmon, egg, bread crumbs, garlic, soy sauce, basil, and lime zest, and pulse several times until you have a chunky mixture. Form into 4 patties.
    2. In large bowl, whisk together lime juice, fish sauce, sesame oil, and sugar. Stir in tomatoes, mango, green onions, chili pepper, and cilantro.
    3. In large skillet over medium-high, heat oil. Place salmon burgers in skillet and cook for 3 minutes on each side, or until crispy on the outside but just barely cooked through in middle, to an internal temperature of 145 F (63 C). Alternatively, you can prepare the burgers on an outdoor grill over medium heat, making sure grill grates are well greased.
    4. Serve salmon burgers topped with salsa.
    5. Enjoy!

    Recipes Provided by Alive Magazine

  • How to Protect Your Prostate

    How to Protect Your Prostate

    How to Protect Your Prostate

    Time to talk about a below-the-belt issue

    Given a choice in a cheeky men’s health survey recently, 72 percent of men said they’d rather clean the toilet than go to the doctor. Most cited embarrassment or discomfort as reasons—especially when it came to “below-the-belt” issues.

    So … let’s talk—about something you can’t see—and likely don’t even think about, unless, of course, it’s acting up. We’re talking prostate.

    What is it?

    Your prostate is a gland, roughly the shape and size of a walnut that is part of the male reproductive system. It’s located between the bladder and urethra and in front of the rectum. Your prostate’s main function is to make fluid, containing various enzymes, zinc, and citric acid, that makes up one third of semen.

    Benign prostatic hyperplasia (BPH)

    With age, testosterone levels decrease, stimulating prostate growth. By age 40, the prostate gland begins to enlarge as benign tissue cells multiply, which may lead to a narrowing of the urethra and subsequent bladder problems, one of the chief symptoms of BPH. These symptoms can include waking often to urinate, an unusual smell or color to the urine, or pain while urinating.

    BPH is not linked to, and doesn’t increase risk of getting, prostate cancer—but BPH symptoms can be similar to those of prostate cancer, so don’t ignore them.

    Prostatitis

    Most often affecting younger men, prostatitis is an inflammation, or swelling, of the prostate that may be caused by bacteria. Prostatitis may cause symptoms involving urinating and bladder control—going to the bathroom frequently or trouble urinating. Having prostatitis doesn’t increase your risk of developing prostate cancer.

    Prostate cancer

    Prostate cancer usually grows slowly and can often be completely removed or managed successfully when diagnosed. It is detected by digital rectal examination (DRE) or prostate-specific antigen (PSA) testing.

    How to prevent it

    Unlike genetics, we may be able to control some of the environmental causes of prostate cancer.

    • quit smoking; it may play a role in aggressive types of prostate cancer
    • adopt a plant-based diet; vegan diets may reduce prostate cancer risks and increase your odds of surviving it
    • limit alcohol consumption
    • limit saturated fat, red meat, and dairy if you have other risk factors
    • embrace soy (tofu, tempeh, etc.) and cooked (also canned) tomatoes to reduce risk
    • get walking—outdoors!
    • be mindful and take up meditation
    • get enough quality sleep

    Prostate protective supplements

    Studies have shown that these supplements may benefit prostate health or symptoms of prostate problems.

    • green tea catechins (EGCG)
    • lycopene
    • pomegranate
    • pygeum
    • resveratrol
    • saw palmetto
    • selenium
    • turmeric
    • vitamin D
    • vitamin E

    Don’t procrastinate, men! If you suspect you may have a problem “below the belt,” take charge of your health and visit your health care practitioner.

    Article Provided by Alive Magazine

  • Repair and Recover

    Repair and Recover

    Repair and Recover

    Post-exercise nutrition tips

    You drank your pre-workout shake. You stayed hydrated as you sweated it out. But have you given any thought to what you’ll eat and drink when you’ve wiped that sweat off your brow? Your post-workout nutrition is just as important for your athletic performance.

    Why your post-workout meal matters

    When you exercise, your body undergoes a lot of wear and tear and your muscles burn up their stored glycogen. And it’s during the recovery process, not during your actual workout, that you get stronger and start to see the benefits of your exercise routine. That’s why properly fueling your recovery process is important for every athlete.

    Post-workout nutrition perks

    With the right approach, your post-workout meal will boost your muscle strength and size, soothe muscle soreness and pain, and speed up your recovery so you can hit the gym again sooner.

    It’s all about ratios and timing

    You need the right combination of carbs to replenish your muscles’ glycogen, and protein for muscle repair.

    “An endurance athlete should aim for a 4:1 carbs-to-protein ratio in their post-workout meal,” recommends sports nutritionist Melissa Boufounos. “And a strength and power athlete, or someone looking to lose weight, may drop to a 3:1 ratio.”

    In other words, your post-workout shake or meal should offer up approximately 30 grams of protein, plus 90 to 120 grams of carbs (depending on your athletic goals). Ideally, eat within 60 minutes of working out—that’s when your body needs that food the most.

    Don’t forget hydration

    Getting hydrated quickly will magnify your recovery and performance. Drink 1 L (32 oz) of fluids for every kilogram of body weight you lost via sweating.

    The best post-workout foods and supplements

    • Simple carbohydrates
    • Coenzyme Q10
    • Easily digestible protein
    • Branched-chain amino acids (BCAAs)

    Laid up with an injury? Nutrition still matters!

    Taking an extended break from the gym often leads to a loss in mobility and muscle strength. Maintaining your healthy nutrition habits helps prevent this. Keep your protein intake up. In fact, increasing your protein intake to 2 to 2.5 grams of protein per kilogram of body weight per day may support a faster recovery and curtail muscle loss.

    The best foods and supplements for injured athletes

    • Whole plant foods
    • Creatine
    • Omega-3s
    • Tart cherry juice
    • Curcumin

    Healthy eating for rest day (and every day)

    Take a recovery day every three to five days, or whenever you’re feeling very sore.

    On days when you’re not engaging in strenuous exercise, you don’t need to emphasize high-energy, high-glycemic foods (e.g., very high-carb meals, sugar-rich sports drinks, etc.) like you normally would on workout days.

    However, most athletes—with the exception of those trying to lose weight—benefit from consuming roughly the same total number of calories that they’d eat on an active day.

    Use rest days to eat and supplement with the goal of protecting yourself from illness, wear and tear on your joints, and more. Think of it as nutritional insurance.

    Article Provided by Alive Magazine

  • Hot Honey Crispy Chicken Sandwiches

    Hot Honey Crispy Chicken Sandwiches

    Hot Honey Crispy Chicken Sandwiches

    You can find a crispy chicken sandwich on every corner these days, but they are not all equal. Making one yourself means you get to have it just how you like it, and you know what’s in it! With some kale slaw and thinly sliced red onion, you’re getting good vegetables and added crunch. The sweet heat of hot honey will keep you wanting more! It may be sticky, but that just makes it finger licking good. 

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    Hot Honey Crispy Chicken Sandwiches

    Course dinner, entree, Lunch
    Keyword chicken, dinner, entree, lunch, sandwich
    Servings 4

    Ingredients

    • 4 breaded chicken breasts
    • 4 hamburger buns
    • 4 tablespoons mayonnaise
    • 1 ½ cups kale slaw
    • 1 red onion thinly sliced
    • 4 tablespoons unsalted butter softened

    Hot Honey

    • ½ cup honey
    • 1 teaspoon crushed red chilies
    • 1 teaspoon smoked paprika
    • ½ teaspoon cayenne pepper

    Instructions

    • In a small saucepan, combine hot honey ingredients and warm over low heat for a few minutes to infuse honey with spices. Turn off heat and set aside.
    • Prepare chicken breast based on package instructions.*
    • Spread butter on buns and toast in a large skillet on low until golden.
    • Spread mayonnaise on the top bun and assemble sandwich with slaw, chicken, onions, and hot honey. Serve promptly.
    • Enjoy!

    Notes

    *To make your own breaded chicken, combine 2/3 cup all-purpose flour, ½ teaspoon of each salt, pepper, paprika, garlic powder, and baking soda. Beat two large eggs together. Take each piece of chicken and dredge in flour then in eggs and back into the flour mixture. Shallow fry or air fry at 350F until internal temperature reaches 165F and continue with recipe. Cooking time varies based on size of chicken breasts.
    Substitute breaded chicken with a plant-based version to be meat-free.

    Recipe Provided by INFRA

  • Lightly Salted Rice Cakes with Basil Chicken Salad

    Lightly Salted Rice Cakes with Basil Chicken Salad

    Lightly Salted Rice Cakes with Basil Chicken Salad

    For a light lunch or satisfying snack, try topping Lightly Salted Rice Cakes with Basil Chicken Salad! Our recipe calls for fresh herbs and Greek yogurt to create a creamy texture and tangy flavor that’s perfectly balanced by organic brown rice. Plus, this pairing is packed with protein and plenty of whole grains to fill you up without weighing you down. Isn’t that delicious? 🌾😋 ⁠

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    Lightly Salted Rice Cakes with Basil Chicken Salad

    Course Lunch, Snack
    Keyword chicken salad, gluten free, lunch, rice cakes, snack

    Ingredients

    • 8 Lundberg Organic Brown Rice Cakes
    • 2 chicken breasts
    • 2 tablespoons neutral oil
    • 2 cups red grapes halved
    • 2 cups honeycrisp apples diced
    • ⅔ cup red onion diced
    • 1 cup almonds chopped
    • 2 cups greek yogurt
    • ½ cup mayonnaise
    • 1½ cups basil thinly sliced
    • 2 tablespoons honey
    • 2 tablespoons dill chopped
    • 2 teaspoons sea salt
    • 2 teaspoons black pepper
    • Basil for garnish
    • Parsley for garnish
    • Black pepper for garnish

    Instructions

    • Season chicken breasts with sea salt and sauté in neutral oil on medium-high, turning occasionally. Cook until internal temperature reaches 165°F. Let rest for 10 minutes, dice, and refrigerate in a large bowl until cooled.
    • Add grapes, apples, red onion, and almonds to chilled chicken. Stir to fully incorporate. Add greek yogurt, mayo, basil, honey, dill, sea salt, and black pepper. Fold to fully incorporate.
    • Spread on Lundberg Organic Lightly Salted Rice Cakes. Top with basil, parsley, and black pepper.
    • Enjoy!

    Recipe Provided by INFRA

  • Salted Caramel Ice Cream Sandwiches

    Salted Caramel Ice Cream Sandwiches

    Salted Caramel Ice Cream Sandwiches

    Salted caramel is a popular ice cream flavor for a reason. The salt balances the potentially cloying sugar overload of caramel. When making an ice cream sandwich, we doubled down on this notion. Instead of using a traditional cookie base, swap the pantry staple saltine cracker! While the ice cream sets, the crackers get slightly soft, which means you can cut and eat this ice cream sandwich without worrying about cracker crumbs everywhere. To drive up the flavor factor, swirl caramel sauce between softened vanilla ice cream for another frozen dessert that’s sure to be an instant classic!

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    Salted Caramel Ice Cream Sandwiches

    Course Dessert
    Keyword dessert, ice cream, sandwich
    Servings 9

    Equipment

    • 8 x 8 x 2 inch pan

    Ingredients

    • 24 saltine crackers
    • 2 pints vanilla ice cream softened
    • ½ cup salted caramel sauce
    • 1 cup chocolate sauce
    • ¼ cup sliced almonds toasted

    Instructions

    • Line an 8 x 8 inch pan with parchment paper.
    • Place a layer of crackers on the bottom of the pan, trimming crackers to fit snug.
    • Alternately layer ice cream and caramel sauce evenly over crackers, smoothing out the top.
    • Place remaining crackers on top and pour on chocolate sauce. Sprinkle with sliced almonds and freeze for four hours to overnight.
    • To serve, lift out ice cream block and cut with a sharp knife into nine even sandwiches.
    • Enjoy!

    Recipe Provided by INFRA

  • See Ya Later Fatigue, Hello Energy!

    See Ya Later Fatigue, Hello Energy!

    See Ya Later Fatigue, Hello Energy!

    Thanks to MegaFood’s Blood Builder Tablets & Blood Builder Liquid Iron!

    What is Iron?

    Iron is a mineral that is essential for growth and development.

    Low Iron vs Iron Deficiency

    There really isn’t a difference between low iron and an iron deficiency. Dr. Foster, a board certified family medicine D.O., says that “one is the more common phrase for the other.” Do you think you may have low iron? Well rest assured, you’re not the only one! Iron deficiencies are very common, especially among women and in people who have a diet that is low in iron. Such as women who menstruate, who are pregnant or breastfeeding mothers (or those who have recently given birth), people with gastrointestinal diseases, and more.

    Iron Deficiency Symptoms

    Although it may be temporary, the symptoms are important to pay attention to. Dr. Foster says that the top five symptoms of low iron includes “fatigue, lightheadedness, shortness of breath, hair and nail changes and pica — which is the medical term for chewing ice. A few more symptoms include cold hands and feet, chest pain and extreme pallor.”

    However, if you have any of these symptoms, you should consult your doctor to determine if you have an iron deficiency.

    Energy For What You Love

    MegaFood Blood Builder Iron Supplements

    • Are formulated to support healthy energy & be non-constipating
    • Made with real food & added nutrients
    • Gentle enough to take any time of the day, even on an empty stomach
    • Available in tablets (including minis) and a NEW liquid formula, too!

    Please note: taking too much iron can “overload” your body – specifically your liver and can cause liver damage over time.

    These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, or cure any disease.

    Resources:

    https://www.hematology.org/education/patients/anemia/iron-deficiency

    https://megafood.com/blogs/all/blog-wellness-5-symptoms-that-you-have-low-iron-html

    https://megafood.com/blogs/all/blog-wellness-why-most-women-need-iron-supplements-html

    https://megafood.com/products/blood-builder-liquid-iron-once-daily?_pos=5&_sid=3c1b5b130&_ss=r

  • Anti-Inflammatory Salad

    Anti-Inflammatory Salad

    Anti-Inflammatory Salad

    Thanks to Christine Waltermyer & The Natural Kitchen Cooking School!

    Christine Waltermyer is a local and renowned Wellness Chef, private chef to celebrities, published cookbook author and founder of the Natural Kitchen Cooking School, which offers an online Plant-Based Cooking Program. She also loves shopping at Basil Bandwagon! Visit naturalkitchenschool.com to subscribe to her email newsletter for new recipes, tips, and FREE access to the Power of Veggies mini-course!

    Not only does inflammation cause discomfort and pain, but it could lead to other health conditions ranging from Arthritis to IBS (Irritable Bowel Syndrome). Certain foods from our diet contribute to inflammation in our bodies – however, not everyone will experience the same flare-ups. One way to help control them is to eat a diet that’s rich in anti-inflammatory foods – like salads! You can mix and match your favorite toppings to make a powerhouse meal that’s delicious, nutritious and full of added health benefits. Check out Christine Waltermyer and the Natural Kitchen Cooking School’s favorite anti-inflammatory salad recipe below – Mesclun Salad with Walnuts & Blueberries!

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    Anti-Inflammatory Salad (Mesclun Salad with Walnuts & Blueberries)

    Course dinner, entree, Lunch, Salad
    Keyword anti-inflammatory, dinner, entree, lunch, salad

    Ingredients

    • 5 oz. mesclun salad mix
    • ½ cup walnuts lightly toasted
    • ½ cup fresh blueberries
    • 2 oranges peeled and pulled apart into segments
    • 1 small fennel bulb cored and sliced thinly

    DRESSING

    • 1 tablespoon grainy mustard
    • 1 tablespoon maple syrup
    • ¼ cup fresh orange juice
    • 1 tablespoon apple cider vinegar
    • 2 tablespoons olive oil
    • ½ teaspoon sea salt

    Instructions

    • Place in a large salad bowl: mesclun salad mix, walnuts, blueberries, oranges and fennel.
    • In a small glass jar with a lid, place all of the dressing ingredients. Shake well.
    • Pour the dressing over the salad, toss and serve.
    • Enjoy!

    Notes

    If not serving the salad right away, store the dressing and covered salad separately until ready to serve.

    Thank you to Christine Waltermyer and the Natural Kitchen Cooking School for working with us to help promote healthy, nutritious meals and products that are affordable, full of nutrients, and simple to make at home!

    Resources:

    https://www.betternutrition.com/diet-and-nutrition/foods-for-skin-inflammation/