Category: Guest Post

  • Lead an anti-inflammatory lifestyle

    Lead an anti-inflammatory lifestyle

    A few lifestyle changes can make all the difference

    Inflammation is a process of immune activation the body takes to defend against infection, toxins, or tissue injury, with the purpose of healing the body’s tissues. Our immune cells “turn on” inflammation in response to perceived threats by secreting an array of chemical mediators called cytokines, which can be measured in the blood, such as interleukin 6 (IL-6) and C-reactive protein (CRP).

    When prolonged, however, chronic low-grade inflammation becomes the common underlying pathway of a myriad diseases. These include skin conditions, arthritis, heart disease, cancer, and even depression. Most commonly, the factors contributing to chronic inflammation involve diet, the gut microbiome, toxic chemical exposures, bodyweight, and chronic stress.

    Eat a healthy diet

    The standard Western diet is characterized by consumption of processed and ultra-processed foods. The chronic, low-grade inflammation caused by such metabolic excess has been called “meta-inflammation” and has been linked to the development of heart disease and cancer.

    Diets such as the Mediterranean diet, characterized by high consumption of vegetables, fruits, whole grains, legumes, and fish are associated with lower inflammatory cytokines in the blood compared to high-caloric intake and consumption of sweets, refined cereals, processed meats, snacks, and sugary drinks.4 Ultra-processed foods may also contain harmful chemicals, such as bisphenol or phthalates, which have been associated with higher levels of IL-6 and CRP.

    Engage in regular exercise

    Fat tissue secretes inflammatory cytokines, and exercise can suppress this activity. Exercise actually causes muscle to release -inflammatory cytokines.

    The Canadian 24-Hour Movement Guidelines recommend performing a variety of types and intensities of physical activity:
    • moderate to vigorous aerobic physical activities for at least 150 minutes per week
    • muscle strengthening activities using major muscle groups at least twice a week
    • several hours of light physical activities, including standing

    Stepwise strategy to reduce inflammation

    StrategyHow-to
    reduce sugar intakehalve the sugar in your tea or coffee; better yet, don’t use sugar at all!
    improve sleepgo to bed one hour earlier
    break up your stressengage in prayer, meditation, or spiritual reading 10 to 20 minutes a day
    forgivenessexpress forgiveness toward those who’ve offended you (“I forgive her”) so you can let go of those grievances
    sense of purposebook time to spend doing something <fun> with your kids or spouse, or a hobby on your own
    exercisewalk laps around the arena or field instead of sitting while at your kids’ sports practices
    increase antioxidantsensure half your plate contains vegetables and fruits (rich in phytonutrients); consume antioxidant-rich teas like green tea, dandelion, and nettle
    improve microbiomeintroduce fermented foods like kombucha tea or unpasteurized sauerkraut

    By Heidi Fritz

    Article Courtesy of Alive Magazine
  • Wild Blueberry and Saskatoon Berry Honeycomb Tarts with Chamomile Mascarpone Cream

    Wild Blueberry and Saskatoon Berry Honeycomb Tarts with Chamomile Mascarpone Cream

    Wild Blueberry and Saskatoon Berry Honeycomb Tarts with Chamomile Mascarpone Cream

    Lush wild blueberries and sweet Saskatoon berries, rich in brain-boosting anthocyanins, are folded into golden honeycomb tarts and finished with a velvety chamomile-infused mascarpone cream for the ultimate healing indulgence.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    • ½ cup wild blueberries
    • ½ cup Saskatoon berries
    • 1 tablespoon raw honey
    • 1 teaspoon lemon juice
    • 1 teaspoon chia seeds
    • ½ cup mascarpone cheese
    • 1 teaspoon vanilla bean paste
    • 1 tablespoon chamomile tea strongly brewed and cooled
    • 1 teaspoon raw honey for cream
    • 4 small grain-free (or gluten-free) tart shells

    Method
     

    1. In saucepan on medium-high heat, cook berries, honey, and lemon juice until slightly thickened. Mash berries to release juices, then mix in chia seeds and let cool.
    2. In bowl, mix mascarpone, vanilla bean paste, chamomile tea, and honey until smooth.
    3. Bake tarts according to box directions, then let cool. Fill tart shells with berry mixture and top with chamomile mascarpone. Serve immediately, or store in fridge for up to 3 days.

    By Corinne Quesnel

    Recipe Courtesy of Alive Magazine
  • Wild Ginger and Blueberry Glazed Crispy Duck Breast

    Wild Ginger and Blueberry Glazed Crispy Duck Breast

    Wild Ginger and Blueberry Glazed Crispy Duck Breast

    The deep, warming spice of wild ginger enhances a glossy, antioxidant-packed blueberry glaze atop perfectly crispy duck breast, bringing both flavour and anti-inflammatory benefits to the table.
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    Servings: 2
    Ingredients Method

    Ingredients
      

    • 2 duck breasts skin on
    • ½ teaspoon sea salt
    • ¼ teaspoon black pepper
    • ½ cup wild blueberries (fresh or frozen)
    • 1 teaspoon grated wild ginger
    • 1 tablespoon raw honey
    • 1 tablespoon apple cider vinegar

    Method
     

    1. Preheat oven to 400 F (200 C). Score duck skin and season with salt and pepper.
    2. In cold pan, place duck breasts skin side down. Heat to medium heat and cook for 5 to 7 minutes, until fat is rendered and skin is crisp.
    3. Flip and transfer to preheated oven for an additional 7 to 10 minutes, or until you’ve reached desired doneness.
    4. Meanwhile, in saucepan, heat blueberries, wild ginger, honey, and vinegar on medium-high heat until syrupy.
    5. Let duck rest for at least 15 to 20 minutes, slice, and drizzle with blueberry glaze.

    By Corinne Quesnel

    Recipe Courtesy of Alive Magazine
  • Wild Raspberry and Chamomile Enchanted Forest Pancakes

    Wild Raspberry and Chamomile Enchanted Forest Pancakes

    Wild Raspberry and Chamomile Enchanted Forest Pancakes

    Soft, golden pancakes infused with calming chamomile and dotted with tart wild raspberries—nature’s own anti-inflammatory superfruit—create a breakfast that soothes the body and delights the senses.
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    Servings: 4
    Ingredients Method

    Ingredients
      

    • 1 cup einkorn flour or almond flour
    • 1 scoop vanilla protein powder
    • 1 teaspoon baking powder
    • ¼ teaspoon sea salt
    • ½ teaspoon ground chamomile or steeped chamomile tea, cooled, in place of some liquid
    • 1 large organic egg
    • ¾ cup organic whole milk or any milk of choice
    • 2 tablespoons coconut sugar
    • 2 tablespoon butter melted
    • 1 tablespoon vanilla extract
    • ½ cup fresh wild raspberries
    • 1 tablespoon butter or coconut oil for cooking
    • Extra raspberries for topping
    • Pure maple syrup for topping

    Method
     

    1. In bowl, whisk together flour, protein powder, baking powder, salt, and chamomile.
    2. In another bowl, whisk egg, milk, coconut sugar, melted butter, and vanilla.
    3. Gradually combine wet and dry ingredients, stirring until just combined. Do not overmix! Lumps are fine. Gently fold in wild raspberries.
    4. Heat pan over medium heat, greased with butter or coconut oil. Pour batter to form pancakes and cook for 1 to 3 minutes per side, until golden. Do not overcook!
    5. Serve warm with extra wild raspberries, a coin of butter, and a drizzle of pure maple syrup.

    By Corinne Quesnel

    Recipe Courtesy of Alive Magazine
  • Smashed Cucumber Salad

    Smashed Cucumber Salad

    Smashed Cucumber Salad

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    Total Time 30 minutes
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 3 large English cucumbers
    • 1½ teaspoons sea salt
    • 1 small shallot peeled and thinly sliced
    • 4½ tablespoons champagne vinegar
    • 3 tablespoons toasted sesame oil
    • 2 teaspoons Sriracha
    • 1½ teaspoons cane sugar
    • ¾ teaspoon garlic powder
    • ½ teaspoon crushed red chilies
    • 1 tablespoon Gomasio seasoning or toasted sesame seeds
    • ½ bunch cilantro cut into 2-inch sprigs

    Method
     

    1. Quarter the cucumbers lengthwise and remove the seeds. Cut into 1-inch diagonal pieces, discarding the ends.Place cucumbers in a resealable bag and gently smash with a rolling pin until lightly cracked.
    2. Transfer cucumbers to a bowl and toss with sea salt. Let rest for 15-20 minutes to draw out excess moisture. Drain, pat dry with paper towels, and return cucumbers to the bowl. Add sliced shallots.
    3. In a separate bowl, whisk together the champagne vinegar, toasted sesame oil, sriracha, cane sugar, garlic powder, crushed red chilies, and Gomasio seasoning.
    4. Toss cucumbers and shallots with the dressing until evenly coated. Fold in cilantro and chill briefly or serve immediately.
  • Roasted Cauliflower Hummus Bowl

    Roasted Cauliflower Hummus Bowl

    Roasted Cauliflower Hummus Bowl

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    Total Time 30 minutes
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 1 teaspoon paprika
    • 1 teaspoon ground cumin
    • ½ teaspoon garlic powder
    • ½ teaspoon turmeric
    • ½ teaspoon sea salt
    • 4 tablespoons olive oil
    • 2 pounds bite-size cauliflower florets
    • 16 ounces roasted red pepper hummus
    • 2 avocados peeled, pitted, and sliced
    • ⅔ cup pickled red onion
    • ½ cup crumbled feta cheese
    • 2 large handfuls microgreens
    • 4 poached eggs

    Method
     

    1. Preheat oven to 375°F. Line two baking sheets with parchment paper.
    2. In a large mixing bowl, combine paprika, cumin, garlic powder, turmeric, sea salt, and olive oil. Toss with cauliflower until evenly coated.
    3. Spread cauliflower evenly on the baking sheets and roast for 15-20 minutes, until tender and lightly browned. Rotate pans halfway through for even roasting.
    4. To assemble each bowl, spread hummus onto the bottom of a shallow bowl or plate, creating a slightly thicker rim around the edges.
    5. Arrange roasted cauliflower in the center. Top with avocado slices, poached egg, pickled red onion, feta cheese, and microgreens.
    6. Drizzle with additional olive oil if desired and serve immediately.
  • Sheet Pan Gyro Meat

    Sheet Pan Gyro Meat

    Sheet Pan Gyro Meat

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    Total Time 30 minutes
    Servings: 6
    Ingredients Method Notes

    Ingredients
      

    • 1¼ pounds ground meat such as turkey, pork, lamb, beef, or chicken
    • 2 teaspoons paprika
    • 1¼ teaspoon sea salt
    • 1 teaspoon garlic powder
    • 1 teaspoon ground cumin
    • 1 teaspoon dried oregano
    • 1 teaspoon coarse ground black pepper
    • 3 tablespoons olive oil
    • 2 teaspoons red wine vinegar
    • ½ medium onion grated

    Method
     

    1. Preheat oven to 375°F. In a large mixing bowl, combine all ingredients and mix well until fully incorporated.
    2. Spread the mixture between two sheets of parchment paper, sized to fit your baking sheet.
    3. Once flattened evenly, remove and discard the top sheet of parchment paper.
    4. Using the bottom parchment paper, roll the meat into a log shape and place it in the center of the baking sheet.
    5. Bake for 35-40 minutes, or until the internal temperature reaches 165°F.
    6. Remove from the oven and cool slightly.Unroll and break or slice into desired size pieces.

    Notes

    Serving Suggestion: Use in gyro wraps or add to salads.

  • Whipped Feta Dip

    Whipped Feta Dip

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    Total Time 40 minutes
    Ingredients Method

    Ingredients
      

    • 8 ounces feta cheese drained if in brine
    • ½ cup Greek plain yogurt
    • 4 tablespoons olive oil divided
    • ¼ teaspoon ground black pepper
    • 4 bell peppers (mix of red, yellow, and orange) cored and cut into 2" pieces
    • 1 large zucchini cut into ½" thick slices
    • 1 package pita bread cut into wedges

    Method
     

    1. To make dip, combine feta, yogurt, 2 tablespoons olive oil, and pepper in a food processor and process until smooth. Place in a container and refrigerate for 30 minutes to firm up.
    2. Meanwhile, prepare vegetables as described above and place in a mixing bowl. Toss with remaining 2 tablespoons olive oil and season with salt and pepper to taste.
    3. Grill vegetables over medium heat, about 3 minutes per side or until tender-crisp.
    4. To serve, place a small bowl of dip in the center of a serving platter. Arrange grilled vegetables and pita around the dip. Garnish as desired with chili flakes, paprika, and fresh herbs.
  • Ginger Lime Chicken Skewers

    Ginger Lime Chicken Skewers

    Ginger Lime Chicken Skewers

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    Cook Time 25 minutes
    Servings: 6 skewers
    Ingredients Method

    Ingredients
      

    • ¾ cup prepared Teriyaki Marinade
    • 1 tablespoon sriracha hot sauce
    • 1 tablespoon grated fresh ginger
    • 2 tablespoons fresh lime juice
    • 1 teaspoon smoked paprika
    • 2 pounds boneless, skinless chicken breast
    • 6 bamboo skewers

    Method
     

    1. In a mixing bowl, whisk together teriyaki marinade, sriracha, ginger, lime juice, and smoked paprika.
    2. Cut chicken into 1-inch pieces and toss with marinade. Cover and refrigerate for 2-4 hours, stirring occasionally. Meanwhile, soak bamboo skewers in water for at least 30 minutes.
    3. When chicken has marinated, thread onto skewers. Reserve remaining marinade.
    4. Place skewers on a preheated grill over medium heat and cook for 3-4 minutes per side, or until the internal temperature reaches 165°F.
    5. In a small saucepan, bring reserved marinade to a boil over medium high heat. Cook, stirring frequently for 3-5 minutes until thoroughly heated and reduced slightly. When chicken is cooked, brush with marinade and serve.
  • Buffalo Mozzarella Toasts with Roasted Tomatoes and Fruit

    Buffalo Mozzarella Toasts with Roasted Tomatoes and Fruit

    Buffalo Mozzarella Toasts with Roasted Tomatoes and Fruit

    Buffalo-milk cheese (mozzarella or feta), roasted cherry tomatoes, and fruit top sourdough toasts for a breakfast, snack, or BBQ side that’s both savoury and sweet.
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    Servings: 4
    Ingredients Method

    Ingredients
      

    • 4 – 6 thick slices rustic sourdough or gluten-free bread
    • 3 tablespoons extra-virgin olive oil divided
    • 3 cups cherry tomatoes
    • 1 clove garlic peeled and crushed
    • 4 fresh apricots or 2 peaches pitted and diced
    • ¼ cup sliced fresh basil more to serve
    • ½ teaspoon red wine vinegar
    • ¼ teaspoon sea salt
    • 8 ounces buffalo mozzarella torn
    • ¼ teaspoon coarsely ground black pepper

    Method
     

    1. Preheat oven to 375°F.
    2. On large baking sheet, place bread slices and brush with 1 tablespoon olive oil on both sides, and then set aside.
    3. In large cast iron skillet or glass baking dish, combine tomatoes, olive oil, and garlic. Roast in preheated oven for 15 to 20 minutes, until tomatoes are burst. Transfer to large bowl, discard garlic clove, and cool for 10 minutes.
    4. Meanwhile, toast bread in oven for about 10 minutes, until golden brown, flipping once halfway through. Keep an eye on bread, as ovens can range in how quickly they toast.
    5. To roasted tomatoes, gently stir in remaining ingredients except for cheese. Add toasted bread to serving platter and top with tomato mixture, followed by torn mozzarella, additional basil, and black pepper. Serve immediately.

    By Alison Day

    Recipe Courtesy of Alive Magazine