If you’re looking for a healthy, gluten-free meal that’s easy to make and packed with flavor, this Roasted Salmon & White Bean Salad recipe is just what you need.
Salmon is an excellent source of protein and omega-3 fatty acids, which are essential for maintaining good health. When paired with white beans, cherry tomatoes, and cucumber, this dish becomes a satisfying and nutritious meal that’s perfect for lunch or dinner.
Not only is this Roasted Salmon & White Bean Salad recipe delicious, but it’s also a great option for anyone with celiac disease or gluten sensitivity. By using gluten-free ingredients and skipping the bread, this meal is completely gluten-free.
So next time you’re looking for a healthy and satisfying gluten-free meal, give this Roasted Salmon & White Bean Salad recipe a try. It’s sure to become a favorite in your household!
Roasted Salmon and White Bean Salad
Looking for a delicious and healthy gluten-free meal? Try this Roasted Salmon & White Bean Salad recipe! Not only is it packed with protein and fiber, but it's also bursting with flavor. It's the perfect meal for lunch or dinner, and it's sure to leave you feeling satisfied and energized.
Reishi Mushroom Smoothie: A Nutrient-Packed Way to Start Your Day If you’re looking for a healthy breakfast option that will boost your immune system, improve your focus, and give you sustained energy throughout the day, look no further than the reishi mushroom smoothie. This delicious and nutritious smoothie is packed with powerful ingredients like reishi mushrooms, dates, and cacao that offer numerous health benefits.
Reishi mushrooms, also known as Lingzhi mushrooms, are one of the most popular medicinal mushrooms in the world. They have been used in traditional Chinese medicine for thousands of years to boost immunity, improve energy levels, and promote longevity. Reishi mushrooms contain polysaccharides, triterpenes, and other bioactive compounds that have been shown to have anti-inflammatory, anti-cancer, and antioxidant properties.
In addition to reishi mushrooms, this smoothie contains dates, a natural sweetener that is a great alternative to refined sugar. Dates are high in fiber, potassium, and antioxidants, and they have a low glycemic index, which means they won’t cause a sudden spike in blood sugar levels. Dates also contain essential minerals such as iron, calcium, and magnesium, which are essential for maintaining healthy bones and muscles.
Cacao is another superfood that adds flavor and nutrition to this smoothie. Cacao is the raw form of chocolate and is a great source of antioxidants, magnesium, iron, and fiber. It also contains theobromine, a natural stimulant that can improve mental focus and enhance mood. However, it’s important to note that cacao is not the same as commercial chocolate, which often contains added sugar and other ingredients that can negate its health benefits.
This Reishi Cappuccino Smoothie is an excellent way to start your day with a boost of nutrients and health benefits. Reishi mushrooms, dates, and cacao are all powerful superfoods that can support your overall health and wellness. So, try this recipe today and enjoy the delicious and nutritious benefits!
Reishi Cappuccino Smoothie
This earthy and creamy concoction is not only delicious but also packed with amazing health benefits. Reishi mushrooms are known for their immune-boosting properties and are a great addition to any healthy lifestyle. If you're a fan of functional beverages or looking for a new twist on your smoothie routine, give this recipe a try!
Seafood’s variety and versatility presents us with an ocean of delicious opportunities in the kitchen. Try these recipes for simple, flavorful, and diverse preparations.
Open-Faced Shrimp Sandwich
The delicate flavor of shrimp is highlighted with just a touch of lemon and a hint of mustard, while radish and celery give some fresh crunch to this dish.
In small bowl, mix all ingredients, except lettuce and bread, together and heap into lettuce cups. Toast bread (if desired) and place lettuce cups on toast.
Enjoy!
Mussels with Tomato, Saffron, and Fennel
Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron.
In small bowl or glass, place saffron threads and hot water. Allow saffron “tea” to steep for 20 minutes.
In large stock pot, heat olive oil, shallots, and garlic on medium-low. Cook for 5 minutes, until shallots are soft. Add sliced fennel and salt and cook for 3 to 5 minutes more on medium. Turn heat up to medium-high, while stirring fennel constantly, and add wine. Reduce heat to medium and add saffron tea, vegetable stock, and tomatoes. Cover and simmer for 20 minutes, stirring occasionally. Reduce heat to medium-low if contents of pot begin to boil. After 20 to 25 minutes, broth will be rich and aromatic. With heat on medium, add mussels, cover, and allow to steam for 2 minutes, or until mussel shells open.
Pour broth into large serving bowl and, using slotted spoon, place mussels on top. Garnish with chopped fennel fronds and parsley and serve with crusty bread and lemon wedges.
Enjoy!
Poached Sablefish and Bok Choy
For this recipe, sablefish’s luxurious taste is combined with a light fragrant broth of lemongrass and ginger punctuated with the heat of Thai chili.
1thumb-sized piece of gingerrootsliced into 5-6 pieces
1tablespoonsesame oil
2piecesbaby bok choyquartered
26-ounce pieces sablefishskin removed
1tablespoonfinely sliced green onions
Method
In medium-sized jug, combine stock, tamari, and vinegar, then add Thai chili, lemongrass, and gingerroot pieces. Set aside.
In 10 inch skillet, heat sesame oil on medium-high. Sear bok choy for 2 minutes, until golden brown on all sides, turning as necessary. Reduce heat to medium and pour in stock mixture. Simmer for 2 minutes. Reduce heat to medium-low so that liquid is at a gentle simmer. Add fish pieces and cook for 5 to 7 minutes, or until sections of sablefish begin to flake apart but pieces remain intact.
With tongs, remove bok choy and place on warmed plates. With slotted spoon or fish spatula, remove sablefish and place atop bok choy on each plate. Spoon a ladleful of cooking stock overtop, sprinkle with green onions, and serve.
Menopause is so seldom talked about openly. Aside from some of the most common discomforts, menopause is often shrouded in mystery, and perimenopause even more so. Let’s shine a light on both.
The meaning of menopause
Dr. Caroline Meyer, naturopathic doctor and energy healer, tells us that, in its most technical sense, menopause is the time in a woman’s life following the absence of a menstrual cycle for a minimum of 12 months.
Dr. Jeanne Paul, ND, the first First Nations person to graduate in this profession in Canada, shares this definition with her patients: “[You] are entering the age of becoming a Wise Woman, an Elder-in-training.”
From a medical perspective, says Paul, menopause is when all mature eggs, which have been decreasing since birth, have been used up. At that point, “she will now cease her monthly moons due to decreases in female hormones.”
The “symptoms” of menopause
“Many women experience no negative symptoms with this natural change in life,” assures Meyer. Other women, however, experience such symptoms as insomnia, anxiety, memory loss, depression, weight gain, irritability, fatigue, and, of course, those hot flashes.
Symptoms can, in turn, range in discomfort level from annoying to outright debilitating. Additional common symptoms of menopause include night sweats, a decrease in sexual drive due to vaginal dryness, uncontrolled mood changes, sleep pattern disturbances, bladder infections, and forgetfulness.
The precursor—perimenopause
The time leading up to menopause, perimenopause, is a phase of transition when mature eggs are diminishing and ovulation and menses become irregular. During this time, there is a drop in estrogen levels, and women begin to experience some symptoms resembling menopause. Declining fertility, period irregularity, urinary urgency, memory problems, sleep disruptions, and mood shifts are common.
The transition toolbox
Menopause is not a disease or ailment, but rather a natural, poignant time of life for every woman. Paul says, “Most cultures view menopause as a natural life process, a sociocultural event, and a positive part of a woman’s life.”
Partner support
Supportive partners and family members can have a major impact on a woman’s menopausal experience. Meyer suggests offering “patience and kindness to the women in their lives who are undergoing perimenopause or menopause.”
A time to turn inward
Positively managing stress is essential during the peri/menopausal years. Meyer recommends meditation, regular exercise, prioritizing rest and sleep, doing activities that bring joy, and moderating alcohol. And, she emphasizes that moving into menopause is a time for women to finally focus on themselves.
Natural remedies for menopause
Dr. Caroline Meyer’s suggestions for peri/menopausal symptom relief; however, she urges professional guidance.
As we age, our bodies can’t absorb some nutrients from food as well as they did years ago. Supplements can be beneficial. That’s why we’ve compiled a list of the nine best supplements for women over 40! Remember to consult your health care practitioner before starting any new vitamin regimen.
1. Vitamin B12
Vitamin B12 builds red blood cells and assists in brain function and development. Without it, you may experience low energy levels, memory loss, and nerve damage. It’s estimated that 30 to 50 percent of adults over 50 are B12 deficient.
2. Omega-3s fatty acids
Omega-3 fatty acids support your heart, eyesight, and cognitive function. Studies also suggest they may play a role in preventing cancer. Since omega-3s may protect against age-related conditions, like heart disease and macular degeneration, experts recommend higher intakes of omega-3s for older adults.
3. Calcium
Nearly all the calcium in your body is stored in your bones. When you don’t eat enough of it, your body taps that bone reservoir to fulfill its physiological needs. This could weaken your bones and lead to osteoporosis. In women, estrogen helps the body absorb calcium. However, as you approach menopause, your estrogen levels dip, which results in poor absorption.
4. Vitamin B6
Vitamin B6 supports the body’s nervous and immune system. A deficiency may lead to depression, weakened immunity, and certain skin conditions. As you grow older, your body needs more B6. High levels of B6 have been linked to better memory in aging populations.
5. Potassium
Potassium keeps your bones strong and may reduce the risk of stroke and high blood pressure. It also supports your kidneys, muscles, nerves, and heart. Unfortunately, certain medications and health conditions block the absorption of potassium. If you’re over 40 years old, ask your health care practitioner if you’re getting enough of it.
6. Vitamin D
Vitamin D reduces inflammation, helps the body absorb calcium, and supports the immune system. When women turn 40 and creep closer to menopause, a lack of vitamin D may result in weakened bones and osteoporosis. Because it isn’t found in many foods, and most people aren’t absorbing enough of it from the sun, vitamin D supplements can be beneficial.
7. Probiotics
Good bacteria in your gut keep your immune system in check and aid digestion. If you’re stressed, took a round of antibiotics, or have certain medical conditions, your good gut bacteria could get wiped out. Probiotics help to maintain balance, and as you age, you’ll want to pay close attention to the different strains and their benefits.
8. Zinc
Zinc supports your immune system and metabolism. There’s also evidence that it shortens colds, slows the progression of macular degeneration, and reduces diarrhea. Since zinc is known to support the body in many important ways, it’s an important nutrient to focus on as you age.
9. Magnesium
Magnesium regulates nerve function and helps keep your blood sugar balanced. As you age, a mild magnesium deficit could result in sleep and cognitive disorders. Maintaining normal magnesium levels through the years may help stave off age-related chronic conditions, like heart disease and diabetes.
While women generally have an easier time talking about our health than do our male counterparts, one area in which we lag behind is being open about our digestive issues. Many women have chronic digestive issues that come with us to work and impair productivity, while reducing overall quality of life at home. Feeling stigmatization about digestive issues is associated with decreased access to medical care and greater psychological distress.
Digestive disease in women
Common signs and symptoms of digestive dysfunction include:
nausea
vomiting
trouble swallowing
heartburn
acid reflux
burping
bloating
abdominal pain
gas
constipation
diarrhea
Women are less likely than men to develop gastrointestinal reflux disease (GERD), peptic ulcers, colitis, and gastric cancer. Research shows that estrogen may have a protective role in the development of these particular conditions.
Women, though, draw the short straw with a higher prevalence of irritable bowel syndrome (IBS), celiac disease, and colon cancer than men. Women with IBS tend to experience more abdominal bloating, nausea, constipation, depression, and anxiety than do men with IBS. But some evidence suggests that IBS pain may improve after menopause.
Your digestion on hormones
Since there are receptors for estrogen and progesterone in the gastrointestinal tract, these reproductive hormones have a bearing on digestion.
For premenopausal women, the follicular phase of the menstrual cycle begins with the first day of menstrual flow and ends with ovulation. This phase is marked by high levels of estrogen. Research suggests that motility of the gastrointestinal organs is decreased among women during this time, which could contribute to constipation.
The luteal phase of the menstrual cycle begins with ovulation and ends with the onset of menstrual flow. In this phase, estrogen and progesterone levels are low. It’s common to experience loose stools during this phase.
During menstruation, diarrhea is the most commonly reported digestive symptom.
Pregnancy is supported by high progesterone, which tends to slow down gastrointestinal motility. This may contribute to pregnancy-related constipation, reflux, and biliary dysfunction.
Food: Friend or foe?
For most people, fiber-rich foods (oats, asparagus, legumes), and probiotic-rich foods (sauerkraut, kimchi, plain yogurt) are helpful for a happy tummy. But these very foods can sometimes aggravate digestive distress, and this is when it can be helpful to consider small intestinal bacterial overgrowth (SIBO), FODMAP intolerance (FODMAPs are specific carbohydrate molecules in some foods), and food sensitivities as underlying contributors to your symptoms.
Along with your health care practitioner, develop a diet plan that works for you. Supplements may also help, which should be taken with supervision. Examples that may help digestion include:
If you’re looking for ways to have a flavorful dose of protein between two buns this weekend for the unofficial start of summer, look no further than this Swiss mushroom quinoa burger. You can easily make a batch of 8 burgers to cook for a crowd or keep a few in the freezer for when you need a veggie option for a cookout. A meat-free bouillon paste adds savory umami notes. You likely have the rest of the ingredients for the patties in your pantry!
Swiss Mushroom Quinoa Burgers
If you’re looking for ways to have a flavorful dose of protein between two buns this weekend for the unofficial start of summer, look no further than this Swiss mushroom quinoa burger.
In a mixing bowl, beat together eggs, garlic, oil, and soup base seasoning. Mix in cooked quinoa, mashed chickpeas, and breadcrumbs.
Divide mixture into 8 equal parts and roll into balls. Flatten each ball into a 3 ½ inch patty. Place burgers on a parchment-lined baking sheet and refrigerate for an hour before cooking.
Heat a skillet on medium with 3 tablespoons of avocado oil. Cook patties 3 minutes per side or until heated through and golden in color. Served topped with your favorite toppings.
Looking for a quick snack? These coconut hemp protein bites are ready in minutes and perfectly portioned for lunch boxes, the mid-afternoon slump, or to fuel your next workout. The recipe is scalable and customizable. Double it so you always have a quick bite on hand when hunger strikes. You can swap nuts or dried fruit, add a flavored protein powder, or skip the shredded coconut. Make sure you write down the changes as you make them—there’s nothing worse than perfecting your secret recipe and not being able to replicate it!
Coconut Hemp Protein Bites
Looking for a quick snack? These coconut hemp protein bites are ready in minutes and perfectly portioned for lunch boxes, the mid-afternoon slump, or to fuel your next workout.
In a food processor, place raisins, nuts, sunflower seeds, hemp protein, maple syrup, hemp hearts, and chia seeds. Run machine until mixture is finely minced.
Place nut/seed mixture in a mixing bowl and work in almond butter until dough forms.
Scoop mixture into tablespoon amounts and roll into balls then coat in shredded coconut. Store in an airtight container in the refrigerator.
There have been odd food celebrations and holidays long before social media. Some of them are fun while others seem a bit unnecessary. There’s a beverage day! We recommend you consume beverages every day. This agua fresca is a great recipe that shouldn’t be confined to ‘beverage day’–it should be on your rotation all summer long. Fresh, bubbly, and complex, it’s the mocktail you never knew you needed. Ready in minutes, it’s perfect for unexpected guests.
Lime Ginger Cucumber Mint Agua Fresca
Today may be beverage day, but this agua fresca should be on your rotation all summer long. Fresh, bubbly, and complex, it’s the mocktail you never knew you needed.
Full of protein and dressed with a creamy homemade Caesar dressing, this salad is quick and satisfying. Don’t skimp on all the extras! We love the textures and flavors that the toppings bring, from rich avocado to tangy pickled red onion and crunchy tortilla chips. Romaine lettuce holds up well to the warm beans and taco filling, but feel free to substitute your favorite hearty green.
Taco Caesar Salad
Full of protein and dressed with a creamy homemade Caesar dressing, this salad is quick, satisfying, and worthy of #TacoTuesday or #MeatlessMonday!
Cook taco crumbles based on the package instructions. Stir in black beans and heat until warmed through.
Whisk together the dressing ingredients.
Place warm crumbles and black beans as the base of the salad on plates. Arrange romaine, pickled onion, avocado, cilantro, and parmesan on top. Drizzle salads with dressing and top with broken tortilla chips.
