A creamy base of white beans plus a hit of freshness from herbs gives you a balanced and exciting spread for your next get together or when you’re craving snacks for dinner.
Bright herbs and capers, creamy white beans, and smoked fish are perfectly balanced and an unexpected combination. The recipe is gluten-free, so if you’re looking to keep the meal that way, you can use seed crackers, veggies, corn chips, or gluten-free bread and crackers. It’s still high time for grilling, so toss some bread on the grill.
We call for smoked salmon here, as it’s a highly approachable and familiar ingredient. Feel free to experiment: trout would be another classic to substitute or go wild with smoked mackerel or smoked mussels. Flaking smoked fish on top of this spread is a great way to enjoy the savory richness of seafood without needing to purchase a large quantity to satisfy the crowd. If you’re looking to cut down, either on your costs or your animal protein consumption, consider this a great blueprint!
The final thing we’ll say about this recipe is that it just might be your next pantry staple dish. Canned seafood and canned or dried beans are items you can keep stocked in your pantry. The addition of a few fresh herbs, picked up at the store or snipped from a windowsill herb garden, means you can whip it up on the fly year-round and for any occasion.
Smoked Salmon and White Bean Spread
A creamy base of white beans plus a hit of freshness from herbs gives you a balanced and exciting spread for your next get together or when you're craving snacks for dinner.
This superfood kale salad is like getting to eat a whole bowl of guacamole without sharing—and without feeling guilty
Think of this recipe as the perfect canvas. You can enjoy the subtle nuttiness of sunflower seeds and hemp hearts. Add it to wraps or sandwiches that could use a boost. Top with your favorite protein for a more substantial meal. Grilled tofu will keep things plant-based. You can also add some grilled shrimp, cotija cheese, diced ripe mango, and a bit of your favorite salsa for a shrimp taco salad. The canvas can take anything you throw at it, so don’t sleep on this superfood kale salad!
Superfood Kale Salad
This superfood kale salad is full on savory goodness with nutritional yeast, seeds, and of course avocado. By massaging kale, you can overcome the sometimes-fibrous nature of this nutritional powerhouse.
Remove stems from kale and chop leaves into bite size pieces. Set aside.
In a large mixing bowl place avocado, garlic, olive oil, nutritional yeast, lemon juice, and salt. Fork through the mixture to mash avocado and to blend ingredients.
Add kale and mix thoroughly with both hands, massaging until kale is fully coated. Adjust seasoning to taste.
To serve, garnish with sunflower seeds and hemp hearts.
Simon Whitfield is a four-time Olympian! But 22 years after stepping onto his first Olympic podium, Whitfield sees sport as more than just a competition. It’s about self-expression, living in the moment, and being your best self.
Putting Whitfield’s philosophy into play Today, Whitfield is a dad of two daughters. He offers sage advice to young and old who want to find the joy of self-expression through sport.
Make it about experiences and not outcomes He says when you reframe sports as not something where you have to win, but simply a safe space to express yourself through movement, it completely changes the game.
“My parents would tell me to just go express yourself whatever it is you do,” says Whitfield. “Just have a love of sport, whether that was my childhood backyard or the pothole on the street that was our center ice. It was truly about embracing the idea of play.”
Find the joy in what you play Whitfield’s children are part of a running club. Sometimes they race. Sometimes they simply walk and tell their teammates stories.
“It’s fantastic,” he says. “It’s all about the joy of being outside and running, simply because humans can run for no other reason. The fundamental teaching is that there is a real joy in just being able to run and move your body. That’s impacted how we convey to our kids the joy of sport.”
Cheer for the effort, not the trophy After a game, Whitfield’s parents wouldn’t ask him if he won. They’d ask him if he tried his best. He strives to embody that with his kids.
“There are ‘winners’—people who come first in this arbitrary thing we made up,” he says. “But my favorite thing to tell my kids is, ‘Wow, that’s the fastest time anyone has ever done on this day at this time.’”
He even loves cheering for the kids on his children’s opposing teams and says he often gets quizzical looks from the other parents. “I think that just frees kids to know that at the end of the day, it doesn’t actually matter,” he laughs. “It’s just about the theater. It’s just about being present and not thinking about anything else.
“At the end of the day, what my parents wanted to see me do was express myself through hard work,” says Whitfield. “They did not care how I did as long as I expressed myself through hard effort. It gives you so much freedom to … stand on the starting line and realize, ‘Okay, my family isn’t going to be let down. They just want me to express myself, and whatever the outcome is the outcome.’”
And that’s a powerful lesson for every other area of our lives.
This peach-thyme compote is easier than making jam, but you can use it anywhere you’d use jam or jelly. Toast? French toast? Cheese boards? Ice Cream?!? It does it all!
While stone fruit season runs throughout the summer months, August is National Peach Month. If you’ve got a small bounty of peaches, try making this peach-thyme compote. With just four ingredients and a bit of water, you can make an elevated spread that captures the essence of summer.
Thyme adds complexity while the acidity of lemon juice tames the sweetness. You can switch different herbs and get creative. Since you’re not canning a jam, you don’t need to worry about straying from the recipe basics. Want to mix stone fruit or other seasonal goodies? If it grows together, it goes together!
Peach-Thyme Compote
Use the compote in sweet or savory applications. Grilled cheese sandwiches, as a glaze for organic chicken, with crepes, on a biscuit, or as an ice cream topper, this compote will complement your meals for the rest of the summer!
Who says you can’t indulge in something sweet and refreshing that’s also healthy and affordable?
Made with whole ingredients like lemon yogurt, fresh blueberries, and a crunchy granola topping, these pops are tasty and nutritious. Plus, making your own summer treats at home can be a lot more affordable than buying them at the store.
Not only are these pops healthy, they’re also easy to make. Simply combine the ingredients with a hand mixer, pour into popsicle molds, and let them freeze. In just a few hours, you’ll have a batch of delicious and refreshing treats that you can enjoy guilt-free all summer long.
The next time you’re craving something sweet, skip the store-bought options and make your own Lemon Blueberry Cheesecake Pops. Not only will your taste buds thank you, but your wallet and your body will too!
Lemon Blueberry Cheesecake Pops
Lemon blueberry cheesecake pops are a refreshing and delicious treat that's perfect for summer! Made with whole ingredients, these pops are easy and a cinch to make!
8wooden popsicle sticks or small reusable popsicle molds with sticks
Method
Place blueberries, two tablespoons sugar, water, and lemon zest in a small saucepan and bring to a simmer. Cook for five minutes or until blueberries are tender and mixture has thickened. Set aside to cool.
In a mixing bowl, use a hand mixer to cream together cream cheese and remaining sugar until fluffy. Stir in yogurt until thoroughly mixed. Fold in blueberry mixture to create swirls of fruit.
Spoon mixture into eight small paper cups leaving a quarter inch of space from the top of the cups.
Top off cups with granola and gently press into the cheesecake mixture. Insert a popsicle stick into the center of each cup and freeze for a minimum of four hours.
While we pay close attention to our body’s detox systems and work to support them through lifestyle choices, how many of us are thinking of detoxing our brains too? Here are some detox tips to help you keep a clear head.
Your brain’s cleanup team
It’s only been in the past few years that researchers have begun to understand how the brain keeps itself clean. Named to acknowledge the role of glial cells in the process, the “glymphatic system” relies on cerebrospinal fluid (CSF) filling spaces next to smaller blood vessels leading to the brain.
The CSF interchanges with the fluid between brain cells, also known as interstitial fluid. Waste is then carried away, including tau proteins and amyloid-beta plaques associated with Alzheimer’s disease.
Because neural cells are highly sensitive to their environment, waste products of neural metabolism must be promptly and efficiently removed from the interstitial space. The custodial team can experience a few obstacles, however.
For example, animal research shows that daytime release of the hormone norepinephrine (an adrenal hormone that helps you wake up, focus, and store memories) could slow glymphatic clearance. The research also showed an 80 to 90 percent increase in glymphatic clearance during slow-wave sleep compared to awake time. We’re still learning about the glymphatic system, but so far it’s clear that the brain requires sleep.
As scientists continue to learn more, here are five tips for a clearer brain:
Avoid doomscrolling You probably didn’t need research to tell you that spending just a few minutes online can topple your emotional house of cards. If you must go online for news, get the info you need as quickly as possible and move on. Before getting back to your real life, seek out people and stories that leave you feeling optimistic about the state of the world.
Turn down the volume Give yourself some daily silence. Evidence is mounting that noise stress impairs cognition, coordination, and eating. Studies also show that excessive noise adds to emotional stress and increases anxiety-like behavior. In your brain, noise stress increases nitric oxide and free-radical production, which can cause damage to brain cells.
Turn out the lights Treat yourself to some blue-light blocking glasses to wear in the evening to trick your brain into producing melatonin. The sleep hormone melatonin is suppressed by short-wave (blue) light. This is a good thing during the day, but the blue light from devices and screens that can disrupt the body’s circadian rhythm can also have negative effects on our sleep patterns.
Get grounded Research has shown that touching the earth with your feet helps restore your body’s natural electrical status and positively influences your nervous system and brain. Being in nature also improves mental and physical well-being.
Consider supplements Ask your health care practitioner before taking any new supplement. The following may help support brain health.
Bacopa
Lion’s mane mushroom
Marine omega-3
Milk thistle
Article courtesy of Alive Magazine, By Lisa Petty, PhD
The complexities of the human brain can leave both a scientist and layperson a tad awestruck. Research is beginning to elucidate the fascinating repercussions of inflammation in the brain.
What is inflammation?
Inflammation is a finely tuned biological defence system designed to maintain the body’s equilibrium. When the body perceives tissue damage or infection, it triggers inflammation as a protective response. A deep wound in the hand, for instance, causes the body to trigger acute inflammation in the area as a first aid measure.
The redness, swelling, pain, heat, and loss of function in the hand are five hallmark signs and symptoms of acute inflammation. Once the wound is cleaned and stitched, the hand will begin to heal and the body will turn off the inflammation response. But if this defence system becomes dysregulated, inflammation can persist for months to years in the absence of an actual threat.
Silent mode
Chronic inflammation can be triggered by recurring episodes of acute inflammation, unresolved infections, exposure to harmful physical or chemical compounds, or genetic susceptibility. Advanced age and deficiencies in antioxidants, vitamins, and minerals can impair the body’s ability to resolve inflammation.
The sneaky thing about chronic inflammation is that it often goes unnoticed. Low-grade, systemic inflammation can be simmering unnoticed for years, and eventually target the brain and nervous system in a process known as neuroinflammation. Neuroinflammation can cause cognitive changes and increase the risk of diseases such as multiple sclerosis and Alzheimer’s.
Quell inflammation
Quelling chronic inflammation can improve your mental well-being today and preserve your cognitive function in the years to come.
Eat well
The Western diet has been associated with intestinal hyperpermeability and low-grade systemic inflammation. Enjoy foods rich in flavanols (berries), healthy fats (fish), and whole grains.
Consider supplements
Always check with your health care practitioner before taking a new supplement. The following supplements may help reduce inflammation or support brain health:
fish oil
zinc
magnesium
resveratrol
curcumin
vitamin C
vitamin D
vitamin E
selenium
Choose anti-inflammatory foods, like the following:
Food
Anti-inflammatory effects
cacao
has been shown to have an anti-inflammatory effect
fish
are rich in omega-3 fatty acids—a higher intake is associated with lower levels of the inflammatory marker C-reactive protein (CRP)
green tea
polyphenols in green and black tea are associated with a reduction in CRP
berries
antioxidants and polyphenols may protect against inflammation
olive oil
mitigates pro-inflammatory markers tumor necrosis factor (TNF) and interleukin-6 (IL-6)
tomatoes
regular consumption of tomato juice, rich in the antioxidant lycopene, has been shown to reduce inflammation among overweight women
broccoli sprouts
compound has been shown to attenuate obesity-related inflammation
whole grains
consumed regularly, have been shown to reduce systemic low-grade inflammation
beans
have been shown to reduce low-grade inflammation among those with cardiometabolic diseases
avocado
consumed once per day, is associated with a decrease in CRP
mushrooms
rich in anti-inflammatory polysaccharides, which may be helpful in diseases related to inflammation
Article courtesy of Alive Magazine, By Dr. Cassie Irwin, ND
When it comes to cooking with sun-ripened garden crops, it’s best to keep it simple and let the flavor of your main ingredients shine. Garden-harvested foods are at their peak ripeness and will have more nutrients and flavor than store-bought fruits or vegetables that would have had to be picked early for market.
Pea, Basil, and Feta Dip
This dip can be whipped up in a flash and goes perfectly with any array of garden-fresh veggies available this time of year.
Ingredients:
8 oz (225 g) feta cheese
1/4 cup (60 mL) plain Greek yogurt
1/2 cup (125 mL) blanched fresh green peas, plus extra for garnish
1/4 cup (60 mL) raw walnuts
3/4 cup (180 mL) packed basil leaves and tender stems, plus extra for garnish
1 garlic clove, peeled
1 lemon
2 Tbsp (30 mL) olive oil
Salt, to taste
Instructions:
In food processor fitted with steel blade attachment, pulse together feta cheese and yogurt, scraping down bowl as needed, until smooth and creamy. Transfer to large plate, spreading over bottom of plate to cover. Set aside and wipe out food processor.
To food processor, add peas, walnuts, basil, garlic, zest of half a lemon, juice of whole lemon, and olive oil. Blend, scraping down sides of bowl as needed, until textured but creamy and well combined. Taste and adjust seasoning with salt. Dollop basil mixture over whipped feta, running a knife lightly through mixture to marble the two dips together. Garnish with extra peas and basil leaves, if desired. Serve alongside crackers and vegetables for dipping.
Serves 6
Each serving contains: 215 calories; 14 g protein; 15 g total fat (7 g sat. fat); 7 g total carbohydrates (6 g sugars, 1 g fiber); 456 mg sodium
Carrot, Raspberry, and Olive Tartine
This lovely open-faced sandwich is at once earthy, bright, briny, and fruity.
Ingredients:
3/4 cup (180 mL) fresh raspberries, divided
3 Tbsp (45 mL) olive oil
1 large lemon
1/3 lb (150 g) carrots, about 3 medium carrots
1/2 cup (125 mL) coarsely chopped flat-leaf parsley leaves
1/4 cup (60 mL) roughly chopped Castelvetrano olives
1/3 cup (80 mL) ricotta cheese
3 slices whole grain country loaf, toasted
Instructions:
In medium bowl, smash 1/4 cup (60 mL) raspberries with a fork. Add olive oil and zest and juice of lemon. Whisk until well combined and set aside.
On large holes of box grater, grate carrots and add to dressing mixture. Gently fold in chopped parsley and olives.
Divide ricotta cheese, spreading evenly over slices of bread. Generously heap on carrot mixture and top with fresh raspberries. Drizzle over any remaining vinaigrette left in bowl and serve.
Serves 3
Each serving contains: 332 calories; 7 g protein; 19 g total fat (4 g sat. fat); 33 g total carbohydrates (5 g sugars, 6 g fiber); 373 mg sodium
Strawberry Carpaccio
This simple dessert celebrates the glory that is the summer strawberry.
Ingredients:
3/4 lb (340 g) strawberries, washed and hulled, divided
1/2 tsp (2 mL) orange blossom water
1 to 2 tsp (5 to 10 mL) honey (optional)
1/4 cup (60 mL) toasted pistachios, roughly chopped
2 Tbsp (30 mL) mint leaves
Edible flower petals, for garnish
Instructions:
In blender, add 1/4 lb (113 g) strawberries and orange blossom water. Blend until smooth. Taste and adjust sweetness with honey, if desired. Into small bowl, strain strawberry puree through fine-mesh sieve. Discard any pulp left in sieve and set aside.
Cut remaining strawberries into thin slices, lengthwise. Arrange them over chilled serving plates in a single layer, slightly overlapping. Drizzle with a few spoonfuls of strawberry puree before garnishing with a scattering of pistachios, mint leaves, and edible flower petals.
Serves 2
Each serving contains: 108 calories; 3 g protein; 4 g total fat (0 g sat. fat); 19 g total carbohydrates (12 g sugars, 5 g fiber); 44 mg sodium
Whether you’re hitting the trails or embarking on a summer road trip, having a convenient and nutritious snack on hand is a must!
That’s where these Cacao Superfood Trail Bars come in.
Packed with all the goodness of trail mix, including nuts, seeds, and dried fruit, these bars are the perfect fuel for any adventure. Plus, they’re super easy to make and can be customized to your liking. One of the best things about these bars is their portability. Simply pack them in a reusable container or wrap them in wax paper for a grab-and-go snack that’s perfect for hiking, camping, or any outdoor activity. And because they’re made with whole ingredients like oats, nuts, and dried fruit, you’ll feel satisfied and energized for hours.
Not only are these bars convenient and nutritious, but they’re also affordable. Making your own snacks at home is a great way to save money, and these bars can be made in large batches to last you through multiple adventures. You can also get most of the ingredients from the bulk section, so you can avoid the single-use packaging that normally comes with granola bars.
Next time you’re gearing up for an outdoor adventure, don’t forget to make a batch of Cacao Superfood Trail Bars!
Cacao Superfood Trail Bars
If you're looking for a delicious and portable snack that's perfect for your summer adventures, look no further than these Cacao Superfood Trail Bars!
Preheat oven to 350° F. In a medium-size mixing bowl, combine oats, nuts, cacao nibs, sunflower seeds, hemp seeds, sesame seeds, and currants.
Heat peanut or almond butter and honey or syrup sweetener in a small saucepan and stir until very warm. Pour over oat mixture and stir until well blended and everything is coated.
Line a 9'x9" baking pan with parchment paper. Add mixture to the pan and with wet hands, press mixture flat.
Bake for 15 minutes. Allow bars to cool before removing from the pan. Cut into eight bars and place on a cooling rack.
Fill a medium-sized pot with two inches of water and place a heatproof metal or glass mixing bowl on top. You want it to fit snugly without touching the water. Bring the water to a simmer over medium-low heat. Add the chocolate and olive oil to the bowl and stir until melted and combined.
The combination of sweet and savory flavors from the mango chutney paired with the smoky and satisfying taste of plant-based hot dogs creates a truly delicious and satisfying experience.
Give a new flavor profile to the folks sitting around your table—whether they be picky kids or adventurous eaters, experienced in plant-based or just experimenting with alternatives. There are many reasons to enjoy plant-based mango chutney hot dogs.
Looking for another way to spice things up? Customize your mayo with a touch of sriracha and black pepper or lime zest and chopped cilantro.
Whether it’s for the unique flavor, nutritional benefits, or ethical considerations, these hot dogs are a delicious and satisfying choice for any occasion. Plus, you can have a meal ready to go in less than 20 minutes! You can have more time to enjoy time outside after warming up the grill.
Mango Relish Dogs
These are perfect for those who love a little bit of sweetness and tanginess in their hot dogs. Plus, it's vegan and plant-based!
Combine all relish ingredients in a bowl and adjust seasoning to taste.
Butterfly hot dogs and sear each side in a hot skillet with olive oil until golden crisp, approximately three minutes per side. Alternatively, grill hot dogs.
To assemble, place hot dogs in buns then fill with relish. Drizzle on mayo and garnish with red onion.
