Category: Guest Post

  • Frangipane Toast

    Frangipane Toast

    Frangipane Toast

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    Total Time 40 minutes
    Servings: 10 slices
    Ingredients Method

    Ingredients
      

    • 10 slices brioche bread
    • ½ cup unsalted butter melted
    • 6 tablespoons unsalted butter softened
    • ½ cup cane sugar
    • 1 large egg
    • 1 tablespoon almond extract
    • Pinch of salt
    • ½ cup almond flour
    • 2 tablespoons all-purpose flour
    • ⅔ cup sliced almonds
    • 2 tablespoons powdered sugar for dusting

    Method
     

    1. Brush brioche slices with melted butter on both sides and place on two parchment lined baking sheets. Preheat oven to 350°F.
    2. Cream softened butter and cane sugar together until pale. Stir in egg, almond extract, and salt. Stir until combined.
    3. Add almond flour and all-purpose flour and fold in just until combined.
    4. Spread 2 tablespoons of almond mixture on each brioche slice and sprinkle on sliced almonds.
    5. Bake for 20-24 minutes or until the edges are golden in color. Remove from oven and dust with powdered sugar.

    Recipe Provided by INFRA

  • Cranberry Wild Rice Salad

    Cranberry Wild Rice Salad

    Cranberry Wild Rice Salad

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    Total Time 1 hour 10 minutes
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 2 cups wild rice
    • 8-12 cups water
    • Pinch of salt
    • 1 pound apples cored and chopped
    • ¾ pound Brussels sprouts trimmed and thinly sliced
    • 1 bunch scallions green and white parts thinly sliced
    • ½ cup dried cranberries
    • ½ cup toasted pecans roughly chopped
    • ½ cup avocado oil
    • ½ cup apple cider vinegar
    • ¼ cup honey or agave syrup
    • ¼ cup Dijon mustard
    • ½ teaspoon marjoram (optional)
    • ½ teaspoon sea salt

    Method
     

    1. Cook wild rice with water and salt in a pot, simmering for about 50 minutes or until tender. Drain any excess water and cool.
    2. Toss cooled wild rice with apples, scallions, Brussels sprouts, pecans, and cranberries.
    3. In a small bowl, whisk together avocado oil, vinegar, honey, mustard, marjoram, and salt until emulsified. Toss with salad and serve.

    Recipe Provided by INFRA

  • Why gratitude matters

    Why gratitude matters

    Why gratitude matters

    Improving your quality of life

    What is gratitude, and does it really matter?

    What is gratitude?

    Meaningful gratitude, the kind that can actually enhance our quality of life, is more than saying please and thank you. It’s more than a rote recitation of things we should appreciate. And it’s more than routinely entering something in a gratitude diary.

    Of course, all of these things are aspects of gratitude. However, if we genuinely want to understand and get the most from practising gratitude, we need to appreciate its nuances, depth, and impact.

    Gratitude, in this light, is part of a positive attitude where we’re intentionally and consciously present to our lives. In this state we may notice, for example, how our bodies function, what nature is capable of, how the sun warms our skin, the miracle of birth, and the inevitability of death.

    Gratitude is not blind optimism. It’s the choice to be pragmatic, noticing the ups and downs, and striking a balance that favours possibilities rather than limitations.

    Why does gratitude matter?

    Diana Brecher, EdD, a clinical psychologist at Toronto Metropolitan University, works in the area of positive psychology. She trains students, faculty, and staff in resilience―and gratitude is a key component.

    Does gratitude practice have a scientific basis?

    Brecher says that gratitude can support resilience and an increased sense of well-being. She notes that well-accepted research as far back as 2005 has shown the effect and lasting impact of interventions aimed at increasing individual happiness.

    In the 2005 study, five exercises to promote happiness (two specifically focused on gratitude) were administered over the course of a week. Impact was assessed immediately post test, at one week, one month, and six months. The exercise with the greatest impact of all five at the six-month post-test mark was focused on gratitude.

    Gratitude practices

    Some easy and effective gratitude practices include the following:

    Write a gratitude letter

    • Think of someone who had a positive influence in your life.
    • Consider the deeper impact of this influence and what this says about who they are and how they’re living their lives.
    • Write these thoughts down and share directly with the person if possible; if not, share with someone connected who can understand.

    Savour awe

    • Notice when you experience awe and learn to seek these experiences out. This may be anything from soulful music to old-growth forests or a meteor shower.
    • Take in this experience with all of your senses so that you can remember it, recall it, and share it.
    • Intentionally share an experience of awe, including all of the sensory information as well as how you felt.

    Now, take a leap of faith and try something. It’s up to you to decide where you will focus. And it begins with an action.

    By Carole Ames

    Article Courtesy of Alive Magazine

  • Cultivating sustainability

    Cultivating sustainability

    Cultivating sustainability

    A look into the future of farming

    The work Elijah Goerzen does as a farmer conjures times past. His Deep Roots Farm, set in Maple Ridge, BC, is small by modern Canadian farming standards. The eight-acre parcel near Vancouver is worked by hand rather than machine, resulting in healthy, nutrient-rich soil that’s fertile ground for vegetables to grow and for beneficial organisms, such as earthworms, to thrive.

    Goerzen doesn’t spray his heritage lettuce, microgreens, and vegetable crops with toxic pesticides or infuse them with chemical fertilizers either. Instead, he chooses to nurture biodiversity by planting flowers between his kale to attract hungry ladybugs that keep any aphid infestations in check or to serve as beacons to pepper-propagating pollinators.

    The future of farming?

    Really, though, the regenerative agriculture methods he uses to tease crops from his soil every growing season are considered by some to be the future of farming.

    It works out well for the planet, too. Unlike conventional agriculture, regenerative farming is rooted in harnessing the power of natural processes to produce food rather than dominating them with human-made inputs and interventions.

    The sky’s the limit

    Vision Greens, a vertical farm in Welland, Ontario, is proving him right. Set in a southern Ontario rust belt city abutting Niagara’s shrinking tender fruit belt, Vision Greens is putting stock in growing up rather than out to help meet a demand for food that the UN projects will increase by 60 percent by 2050.

    It’s disrupting the imported lettuce market with its controlled environment agriculture that marries continuous food production with sustainability.

    Vision Greens’ headquarters in an industrial park is filled with towers of hydroponic trays loaded with organic seeds grown by a computer-controlled system that regulates LED lighting, organic nutrients, reverse osmosis water filtration, air flow, and carbon dioxide levels to meet crop needs. The result: perfect, nutrient-dense lettuce harvested every 26 days, winter, spring, summer, or fall.

    Those crops are perfect because they aren’t exposed to insects, disease, or weather fluctuations, eliminating the need to spray.

    Harvests are delivered to a warehouse, often on the day they’re picked, 76 km away. Meanwhile, most conventional and organic romaine sold here must travel more than 4,300 km from California’s Salinas Valley, where growing and shipping conditions vary and make produce vulnerable to dangerous bacterial contamination.

    The very nature of their production and transport methods means Vision Greens lettuce will never have to be pulled off store shelves in the name of safety. And with plans to build one-acre vertical farms elsewhere in Canada that have 60 times the growing density and 135 times greater crop yield than field lettuce, the company is poised to play as significant a role in building secure local food systems as Deep Roots Farm.

    By Tiffany Mayer

    Article Courtesy of Alive Magazine

  • Can’t stomach it?

    Can’t stomach it?

    Can’t stomach it?

    How to manage food allergy, intolerance, and sensitivity

    The prevalence of food allergy and intolerance is on the rise in urbanized countries, now affecting one in five people.

    Health care practitioners often misuse the terms food allergy, intolerance, and sensitivity in conversation. Knowing what type of food reaction you’re experiencing is key for making appropriate dietary choices that address the underlying problem.

    What’s in a name?

    Food allergy

    Food allergy is a pathological immune reaction against normally harmless proteins in foods, which can be life-threatening. This immune reaction can trigger acute symptoms in the gut, skin, respiratory tract, cardiovascular system, and neurological system.

    Common food allergens include dairy, egg, fish, shellfish, tree nuts, peanuts, soy, and wheat.

    Food intolerance

    Food intolerance is a non-immune mediated reaction arising from an insufficiency of enzymes required to break down a specific component of food. This reaction commonly causes gastrointestinal symptoms such as diarrhea.

    Common causes of food intolerance include lactose, gluten, FODMAPs (a group of short-chain carbohydrates), additives, and biogenic amines such as histamine.

    Food sensitivity

    A food sensitivity is an adverse reaction to food that is not related to food allergy, food intolerance, or celiac disease.

    Food sensitivities can cause digestive issues in addition to widespread symptoms such as chronic joint pain, fatigue, rash, and brain fog.

    In contrast to fast-acting food allergy, food sensitivity reactions may be delayed hours to days after eating the problematic food. To complicate matters further, reactions may not occur every time you eat the food.

    Diagnosis and management

    Begin by asking your family doctor for a referral to an allergist. Food allergy is best managed with complete avoidance and emergency medication.

    If your allergy testing comes back normal, then you might want to consider intolerance or sensitivity as the cause of your symptoms. Harvard Health considers the elimination diet to be the gold standard for identifying problematic foods.

    Elimination diet how-to

    This diagnostic tool involves a brief elimination of common food culprits, followed by a food reintroduction phase.

    Elimination phase

    Foods that are commonly removed during the elimination phase include dairy, eggs, wheat, sugar, soy, potato, tomato, corn, strawberries, and nuts.

    The general guideline is to maintain a symptom-free state for two to four weeks before the reintroduction phase.

    Reintroduction phase

    Reintroduce a single food at a time and have a couple of servings per day for a few consecutive days. To test dairy, for instance, you could have cheese, yogurt, and milk on back-to-back days.

    Observe whether this food reintroduction triggers your symptoms. If it does, then it’s a problematic food that is best kept out of your regular diet. Wait until your symptoms clear before reintroducing the next food on your list.

    If the food doesn’t cause any symptoms, then you can keep eating that food and proceed to testing the next. Continue until you’ve reintroduced all the foods you’d eliminated.

    By Dr. Cassie Irwin

    Article Courtesy of Alive Magazine

  • The whole (food) picture

    The whole (food) picture

    The whole (food) picture

    Understanding the vital role macros and micros play in our everyday lives

    Fat, protein, and carbs—the big three macronutrients have all had their turn being vilified throughout diet culture (from problematic phrases such as “all fats are unhealthy” and “watch your carbs” to misguided rhetoric about protein being the only way to build muscle). Yet this powerful triad of nutrients, in tandem with essential vitamins and minerals, is what our body relies on to thrive.

    The ABCs of macros and micros

    So, what exactly are these all-important nutrients?

    Macros

    In simple terms, macronutrients refer to the nutrients our body relies on for energy, which we require in large amounts (hence the term macro) to make up our total caloric intake. The big three macros: protein, carbohydrates, and fat.

    Micros

    On the other hand, micronutrients are the nutrients our body requires in trace amounts. These come in the form of vitamins and minerals. And while they don’t affect our diet from a caloric standpoint, they’re still essential for our health and well-being—from B-complex vitamins’ role in energy production and digestion to iron’s impact on cognitive function and immune support.

    The big three players

    While protein, carbohydrates, and fat are widely known nutrients, there’s plenty of mixed messaging around them, such as the “correct” daily protein requirement and the “healthiest” form of carbs. Here, we dig into the fundamentals of each and explain why it’s the balance of all three macros that deserves our true attention.

    Protein

    This powerhouse nutrient is something of a workhorse. Made up of amino acids (the “building blocks” of protein), it helps build and repair our muscles, bones, skin, and other tissues. It also plays a role in hormone and enzyme production.

    Fat

    Despite a once-shaky reputation, fat (especially the heart-healthy unsaturated variety) is integral to a healthy, balanced diet. One of its main superpowers: helping the body absorb fat-soluble vitamins A, D, E, and K. Fat also protects our organs, aids in cell growth, promotes better cognitive function, and provides us with sustained energy.

    Carbohydrates

    Carbs are broken down into simple sugars (called monosaccharides) that enter the bloodstream and are used by all cells in the body for energy. When we’re consuming carbs in their whole food form (think fruits, vegetables, whole grains, and legumes), they also provide us with fibre and prebiotics, which are necessary for efficient digestion.

    A well-rounded diet

    While no nutrient alone holds the key to overall well-being, the secret is to consume a balance of macros and micros in their minimally processed form.

    Ultimately, our diets should be filled with foods that bring us joy—whether it’s a veggie-packed stir-fry or our favourite homemade dessert. That, as it turns out, is the closest thing to a winning recipe.

    By Brittany Devenyi

    Article Courtesy of Alive Magazine

  • Charcuterie Board

    Charcuterie Board

    Charcuterie Board

    Print Recipe Pin Recipe
    Total Time 25 minutes
    Ingredients Method

    Ingredients
      

    Cheeses
    • Select a mixture of soft, semi-soft, firm and hard cheeses
    Cured Meats
    • Cured meats work great. Select salami, prosciutto, calabrese, etc.
    Crackers and Bread
    • Various crackers (plain, seeded, fruit studded)
    • Breads such as baguettes or sourdough
    Fruits and Nuts
    • Popular Fresh Fruit: red and green grapes, apples, figs
    • Popular Dried: apricots, figs
    Salty, Briny Elements
    • Olives, cornichons, pickles vegetables, caperberries
    Spreads
    • Complementary jams, preserves, or marmalade
    • Savory spreads and pates

    Method
     

    1. On a large platter, cutting board, or even directly on a butcher paper wrapped table, display the charcuterie board elements.Slice cheeses and meats if they don't come pre-sliced.
    2. Shingle them so guests can pick them up one at a time. Arrange all the meats and cheeses, keeping them separated by type.
    3. Then, mix the breads, crackers, and fruit into the remaining space. Feel free to put the salty, briny elements into small bowls to place around the board. Don't forget small tongs or knives and small plates to make it easy to serve. Enjoy!
  • Cranberry Apple Punch

    Cranberry Apple Punch

    Cranberry Apple Punch

    Print Recipe Pin Recipe
    Ingredients Method

    Ingredients
      

    Serves 1
    • 2 ounces apple cider
    • ¾ ounce no added sugar cranberry juice
    • 2 ounces ginger beer
    • 1 ounce bourbon optional
    • Garnishes: apple slices, cranberries, and cinnamon sticks
    Serves 32 (Party Size)
    • 64 ounces apple cider (2-32 oz bottles)
    • 24 ounces no added sugar cranberry juice (3 cups)
    • 67.6 ounces ginger beer (4-16.9 oz bottles)
    • 32 ounces bourbon (4 cups)

    Method
     

    Single Serving
    1. Place all ingredients in a tumbler then fill with ice and stir.
    2. Garnish glass with apple slices, a few cranberries and a cinnamon stick. Enjoy!
    For A Crowd
    1. Scale the recipe to make as many servings as desired and serve in a punch bowl. To keep it chilled, make ice cubes with apple cider, or fill a bundt pan with cider to make an ice ring. Place all ingredients in the punch bowl, then float the ice ring on top. Garnish with apple slices, cranberries, and cinnamon sticks. Enjoy!
  • Green Chicken Chili

    Green Chicken Chili

    Green Chicken Chili

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    Total Time 25 minutes
    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 2 tablespoons olive oil
    • 1 small yellow onion minced
    • 1 large poblano pepper chopped
    • 1 large jalapeño pepper minced
    • 1 4 ounces can diced green chiles
    • 2 tablespoons minced garlic
    • 2 teaspoons ground cumin
    • 1 ½ teaspoons chili powder
    • 1 teaspoon sea salt
    • 1 quart chicken stock
    • 1 15.5 ounce jar green salsa such as salsa verde or tomatillo salsa*
    • 1 15 ounce can great northern beans drained and rinsed
    • 1 ½ pounds pulled rotisserie chicken**
    • Optional garnishes: sour cream, cilantro, tortilla chips, cotija cheese, sliced avocado, thinly sliced radishes

    Method
     

    1. Heat olive oil in a large soup pot over medium heat. Add onion, peppers, and chiles. Sauté for 3-5 minutes or until tender then add in garlic and cook for an additional 30 seconds.
    2. Add cumin, chili powder, salt, chicken stock, and salsa verde. Bring mixture to a gentle simmer and cook for 5 minutes.Stir in chicken and beans.
    3. Heat through and serve with toppings of your choice. Enjoy!

    Notes

    *Note that green salsas can vary wildly in their spice level, so be sure to select a salsa the fits your spice preferences.
    **Substitute turkey for chicken for a deeper flavor.
  • Unravelling the mysteries of memory

    Unravelling the mysteries of memory

    Unravelling the mysteries of memory

    Sharpen your brain with a deeper understanding

    Nearly half of us say we’re concerned about memory loss and declining brain health, despite these issues affecting a smaller group of people. These statistics reveal common misunderstandings about memory and encourage us to explore how we can keep our minds sharp at any age.

    The building blocks of memory

    Memory involves both conscious and unconscious processes. When learning a new skill, like riding a bike, you actively think about each action. Repetition moves this information into a subconscious part of the brain, where recall becomes automatic.

    Information is initially received through senses and encoded into the brain in visual, auditory, or semantic forms. Stored in areas like the hippocampus, this information can be retrieved when needed, prompted by cues such as questions, sensory experiences, or visual triggers.

    Short-term versus long-term memory

    Short-term memory holds information for seconds to minutes. Without effort to transfer it into long-term storage, it’s forgotten. Long-term memory retains information for days, years, or a lifetime, including memories from childhood or recent events.

    Stacking (and unstacking) the building blocks of memory

    Research shows that many can recall moments from when they were just two years old. As we age, brain networks become less segregated, making multitasking more difficult and increasing the risk of cognitive decline.

    Cognition begins to decline in our thirties, with more noticeable changes in our sixties and beyond. Memory can be affected by diseases like Alzheimer’s, which impair recall. As we age, information storage increases, and retrieval can slow down.

    How much of your brain do you really use?

    The myth that we only use 10 percent of our brains is false. Older adults often remember past events better than recent ones because memory-impairing diseases tend to affect parts of the brain responsible for recent information.

    Protect the building blocks of memory

    Lifestyle choices are crucial for brain health and memory preservation.

    Diet

    A healthy diet, such as the Mediterranean or MIND diets, emphasizes whole grains, fresh produce, and fish. Maintaining these diets over decades supports long-term brain health.

    Sleep

    Sleep is vital for clearing toxins and consolidating memories. Seven to eight hours of rest help the brain process and store new information. Even lying down with eyes closed offers rest.

    Exercise

    Physical activity helps re-establish brain connections and enhances encoding abilities. Just one session of exercise, like cycling, can improve learning, speed, accuracy, and memory recall. Exercise also guards against age-related cognitive decline.

    In summary, understanding memory and brain health highlights the importance of healthy lifestyle habits—balanced diet, restful sleep, and regular exercise—to keep our minds sharp at any age.

    By Joshua Duvauchelle

    Article Courtesy of Alive Magazine