Tag: Alive

  • How to cook versatile sauces

    How to cook versatile sauces

    How to cook versatile sauces

    Dress up your meals

    Who doesn’t love a sauce? Whether it’s a salad or a grilled piece of chicken or fish, many of our meals can benefit from a tasty sauce to deliver a delicious burst of flavor. Having these versatile and easy-to-make-ahead sauces on hand will help you add interest to simple meals in a convenient way.

    Tarragon Yogurt Dressing

    Green and gorgeous on chicken, fish, salad, or vegetables. Yogurt gives this sauce a robust texture while tarragon imparts a licorice taste that suits salmon and poultry to a T.
    Print Recipe Pin Recipe
    Ingredients Method

    Ingredients
      

    • 1 cup chopped fresh tarragon
    • ½ cup chopped chives
    • ½ cup yogurt
    • 1 teaspoon lemon zest
    • 3 tablespoons lemon juice
    • 2 tablespoons olive oil
    • ¼ teaspoon salt
    • ¼ teaspoon black pepper
    • 2 garlic cloves peeled and crushed
    • 2 teaspoon honey

    Method
     

    1. In food processor or blender, combine all ingredients and blend until smooth. Store in covered jar in refrigerator. Sauce will thicken up in the refrigerator, so allow it to come to room temperature before using on salads.

    Ginger Miso Cashew Sauce

    This sauce has enough heft to dress up cabbage or broccoli salads, or to be used as a dipping sauce for vegetables or meats. Ginger and miso lend bright zing and luscious umami flavor.
    Print Recipe Pin Recipe
    Ingredients Method

    Ingredients
      

    • 1 cup raw cashews presoaked
    • ¾ cup water
    • 3 garlic cloves peeled and crushed
    • 1 tablespoon white miso paste
    • 2 tablespoons rice wine vinegar
    • 2 tablespoons grated gingerroot
    • 2 teaspoons tamari
    • 1 tablespoon orange juice
    • 1 teaspoon red chili flakes optional

    Method
     

    1. For a quick alternative to soaking cashews overnight, bring a medium pot of water to the boil. Remove from heat, place cashews in water, cover, and soak for 30 to 40 minutes.
    2. Drain cashews and place with fresh water in bowl of food processor or high-speed blender; blend until smooth. Add remaining ingredients and blend until combined.

    Blueberry Balsamic Sauce

    A sweet sauce with punchy balsamic vinegar. Perfect over ice cream, yogurt, or cakes, it’s also magnificent drizzled over meats such as duck or pork, or as a condiment for cheese. Convert it to a dressing with a few tablespoons of olive oil and pair it with peppery arugula.
    Print Recipe Pin Recipe
    Ingredients Method

    Ingredients
      

    • 2 cups frozen blueberries
    • ½ cup balsamic vinegar
    • 1 cup water
    • ¼ cup maple syrup
    • 1 teaspoon black pepper
    • Pinch of salt

    Method
     

    1. In saucepan, combine blueberries, vinegar, water, and maple syrup and bring to boil over high heat. Reduce heat and simmer for 5 minutes on medium-high heat. Remove pan from heat, season with pepper and salt, and set pan aside to cool for 10 minutes.
    2. In blender or food processor, blend mixture and then pass through a sieve. (Collect solids from the sieve and spread them on toast). Place sauce in jar and keep in the refrigerator for up to 1 week. It’s equally delicious served cold or gently warmed.

    By Helena McMurdo

    Article Courtesy of Alive Magazine

  • Support your immune system

    Support your immune system

    Support your immune system

    Sift through the hype and learn the truth

    Since the onset of the COVID-19 pandemic, collective awareness of our immune system has increased. Once an invisible ally, our immunity is now the topic of Tiktok videos, news articles, and endless product recommendations. Sifting through the hype represents a monumental task.

    To boost or not to boost?

    Pandemic-driven Google searches focused on strengthening the immune response, but that may not be the best course for everyone. Indiscriminate immune boosting could be harmful in people with autoimmune disease, creating more damage than support to the body, overall.

    Research literacy 101

    If you’re going to use online resources, avoiding the pitfalls of misinformation can be overwhelming. Dr. Ellen Conte, ND, has a passion for teaching her patients to make informed decisions. “Be wary of statements that sound too good to be true,” she cautions. She guides people toward evidence-based resources like PubMed.gov as well as university and hospital websites.

    Supplements

    Understanding the specific immune influences of individual supplements can help you put reliable research into action. Always ask your health care practitioner if a supplement is right for you—especially if you are immune suppressed or have an autoimmune condition.

    Probiotics

    Beneficial strains of bacteria coat our bodies inside and out, creating a living shield to protect us from infection. Probiotic bacteria, both supplemental and naturally occurring, interact directly with our immune system, influencing its function.

    Elderberry

    Elderberry is an important traditional medicine, long used by the indigenous peoples of North America. Elderberry may boost the immune response by interacting with our dendritic cells—helper cells that spur other cells into action against invaders.

    Garlic

    In addition to banishing certain pointy-toothed figures of folklore, garlic is equally offensive to fungal and bacterial pathogens. Taking aged garlic extract may reduce the intensity and duration of colds while gently enhancing immune function.

    Turmeric

    Similar to probiotics, turmeric can dampen the inflammation that accompanies an immune response.

    Foods

    Include the following nutrients in your diet for ongoing immune benefits.

    Fats

    Avoid low-fat diets unless you have been otherwise instructed. Fat-containing foods help us to absorb key immune nutrients like vitamin A and vitamin D.

    Omega-3 fatty acids

    Polyunsaturated fats found in fish, chia seeds, flax, and omega-3 eggs can reduce inflammation and allow for balanced immune function.

    Mushrooms and seaweed

    These foods contain beta-glucans, soluble fibers that feed our gut flora and gently promote immune activity.

    Protein

    Amino acids such as arginine, glutamine, and tryptophan form the building blocks of cytokines and other immune factors.

    Vitamin C

    This well-known immune support cannot be made in the human body. Eat your fruits and veggies to stock up on this nutrient.

    Other nutrients

    Zinc, from pumpkin seeds; selenium from Brazil nuts; and B vitamins from grains, root veggies, and chickpeas support a wide range of immune functions.

    By Dr. Gillian Flower, ND

    Article Courtesy of Alive Magazine

  • Kick seasonal allergies to the curb

    Kick seasonal allergies to the curb

    Kick seasonal allergies to the curb

    Magnifying the immune response

    Seasonal allergies plague sufferers with aggravating symptoms, which can reduce productivity, incur expenses, and have a negative impact on health-related quality of life. Having seasonal allergies also increases the risk of developing related conditions, such as asthma, chronic sinusitis, and nasal polyps. Those with seasonal allergies may wonder, why me?

    Staying immune

    The immune system is overworked and underpaid. It’s constantly responsible for scanning the body for precancerous cells, sensing and fighting infection, and regulating inflammation. The immune system must also maintain tolerance to the body’s own cells and tissues, as well as to antigens from food and the environment.

    Immune tolerance is the prevention of an immune response against a certain antigen. This is important for maintaining overall balance in the body and preventing autoimmune and allergic reactions. But when it comes to seasonal allergies, tolerance to a normally harmless environmental antigen, such as grass or birch pollen, is lost.

    What’s in a name?

    Also known as hay fever, allergic rhinitis symptoms include nasal congestion, runny nose, frequent sneezing, and itchy nose and eyes. Allergic rhinitis may result from both seasonal and perennial allergies.

    Seasonal allergens are airborne particles from the environment that, in those who are hypersensitive, trigger allergic rhinitis upon inhalation. Symptoms wax and wane with the season. Common seasonal allergens include pollen from grass, trees (including birch), ragweed, and mold.

    Perennial allergens are unrelated to the season and may cause allergic rhinitis in hypersensitive individuals all year long. Common perennial allergen sources include pet dander, house dust mites, and cockroaches.

    Treatment options

    If over-the-counter allergy medications just aren’t cutting it, consider asking for help. Allergists may offer skin prick testing and other forms of assessment. Treatment may include an intranasal, oral, or ocular antihistamine or corticosteroid, or a combination of both.

    Allergen immunotherapy (“allergy shots”) may be indicated for patients with persistent symptoms. This involves administering a small amount of allergen into the skin or under the tongue to stimulate an allergic response, with the goal of building tolerance over time.

    Acupuncturists and naturopaths can also provide individualized treatments for seasonal allergy sufferers.

    Lifestyle strategies

    • Wear a hat, glasses, and nasal filters when outdoors.
    • Shower upon return from work or a walk.
    • Irrigate nasal passageways via neti pot with distilled water and salt.
    • Keep windows closed.
    • Wash curtains, carpets, and bedding regularly.
    • Mop floors regularly.
    • Use HEPA air filters.
    • Eradicate mold.

    Supplements for seasonal allergies

    The following supplements may reduce symptom severity:

    • quercetin
    • green tea
    • propolis
    • bee pollen
    • probiotics
    • vitamin c

    Remember, always check with your health care practitioner before taking a new supplement.

    By Dr. Cassie Irwin, ND

    Article Courtesy of Alive Magazine

  • How foods help us detoxify

    How foods help us detoxify

    How foods help us detoxify

    Nutrition for spring cleansing

    Have you ever tried to do a detox or cleanse that left you feeling weak and irritable? You might not have had your nutritional basics in place!

    Without sufficient key nutrients from foods, the body can’t fully recruit its own pathways of metabolic detoxification. When this happens, our detoxification organs—mainly the liver, kidneys, colon, and skin—can’t do their jobs to the best of their ability.

    Compared with doing a three-week crash diet, regularly eating foods rich in nutrients that naturally activate detoxification pathways is far more effective for keeping the body’s toxic burden low and overall well-being high.

    Biotransformation

    More commonly known as metabolic detoxification (or “detox”), biotransformation is the process of converting toxicants from the environment and from the body itself into compounds that can be safely mobilized and excreted from the body.

    A properly functioning detoxification system maintains a proper balance of hormones, metabolizes medications, and processes harmful substances from the environment to ensure overall health and well-being. An accumulation of toxins is associated with obesity, type 2 diabetes, and cardiovascular disease.

    Nutrients for detoxification

    Since our regular food choices affect the activity of detoxification pathways to help with toxin biotransformation, they also affect the body’s sensitivity to toxic substances.

    • New research suggests that diets rich in phytonutrients (nutrients from plant-based foods) may offset toxicity from pollutants and reduce disease risks associated with environmental toxicity. Polyphenols are one type of phytonutrient and are particularly high in berries, cloves, cacao, nuts, and vegetables such as artichokes.
    • Cruciferous vegetables, including broccoli, cauliflower, and Brussels sprouts, have been shown to increase the activity of enzymes used in the detoxification process.
    • Glutathione is the master antioxidant of the liver. Vitamin B6, the minerals selenium and magnesium, and the amino acid cysteine are key building blocks for producing glutathione. For the richest sources of vitamin B6, opt for chickpeas, skipjack tuna, wild salmon, and chicken breast. Pumpkin seeds, almonds, legumes, and leafy greens provide ample magnesium. Cysteine is found in protein-rich animal meats such as pork chops, beef, and chicken breast.

    Sleep for detox support

    The glymphatic system provides the brain and central nervous system with a deep cleaning of metabolic waste. Impaired glymphatic function has been associated with Alzheimer’s disease and Parkinson’s disease.

    Since the glymphatic system is most effective during sleep, consider prioritizing sleep as a key pillar for supporting full-body detoxification. Resist binging on your favorite show and instead cultivate a calming bedtime routine to make sure you clock enough hours.

    Supplements for detox support

    Always ask your health care practitioner before trying a new supplement, to make sure it’s right for you. Likewise, always check with your health care practitioner before embarking on any cleanse or detox program.

    Here are a few supplements that may help support our bodies’ natural detoxification systems.

    • n-acetylcysteine
    • probiotics
    • fiber
    • spirulina
    • milk thistle
    • turmeric
    • ginger
    • whey protein

    By Dr. Cassie Irwin, ND

    Article Courtesy of Alive Magazine

  • Salads, reimagined

    Salads, reimagined

    Salads, reimagined

    Warm salads to bowl you over

    Like their cool counterparts, warm salads can be packed with the nutrient-dense ingredients you’re trying to eat more of. Pivot to these cozy early spring salads that are, without question, hot stuff. They’re most certainly not your standard bowl o’ greens!

    Bistro Salad with Caramelized Vegetables

    This virtuous salad is reminiscent of what you’d be served at a well-reviewed bistro. For a special finishing touch, garnish egg with a pinch of smoked salt.
    Print Recipe Pin Recipe
    Servings: 1
    Ingredients Method

    Ingredients
      

    • 2 large carrots cut into ½ inch chunks
    • 2 large parsnips cut into ½ inch chunks
    • 3 cups cubed celery root
    • 1 tbsp grapeseed or avocado oil
    • 4 large eggs
    • 3 tbsp olive oil
    • 2 tbsp apple cider vinegar
    • 1 tbsp grainy mustard
    • 1 garlic clove peeled and grated or very finely minced
    • ¼ tsp salt
    • 8 cups frisee and/or tender salad greens torn into bite-sized pieces
    • ⅓ cup almonds preferably toasted, coarsely chopped

    Method
     

    1. Preheat oven to 425°F and place rimmed baking sheet in oven as it heats.
    2. In large bowl, toss carrots, parsnips, and celery root with grapeseed or avocado oil and season with salt and pepper, if desired. Spread out on hot baking sheet and roast until vegetables are golden and tender, about 30 minutes, stirring once halfway.
    3. Meanwhile, in large saucepan, bring 3 inches of water to a simmer (the point when you see bubbles coming up to the surface, without full rolling bubbles). Into small bowl, crack an egg, then gently ease egg into simmering water. Repeat with remaining eggs, waiting until white of egg in water is opaque before adding the next egg (about 30 seconds apart). Poach until whites are set but yolks are still runny, about 3 minutes. Using slotted spoon, transfer eggs to paper towels as they are done.
    4. In small bowl, whisk together olive oil, cider vinegar, mustard, garlic, and salt.
    5. In large bowl, toss frisee or salad greens and roasted vegetables with dressing. Divide salad among 4 plates and top each with a poached egg. Sprinkle with chopped almonds.

    Chicken Farro Salad with Chunky Blueberry Dressing

    The blueberry dressing is a wonderful counterpoint to the earthy elements of this simple yet satisfying salad. If farro is not available, other grains, including spelt berries, sorghum, or quinoa, can be used.
    Print Recipe Pin Recipe
    Servings: 2
    Ingredients Method

    Ingredients
      

    • 1 cup farro
    • 2 tsp olive oil
    • 1 shallot peeled and chopped
    • 2 garlic cloves peeled and chopped
    • 2 cups fresh or frozen blueberries
    • 2 tsp lemon zest
    • ½ tsp dried thyme
    • ¼ tsp dried red pepper flakes
    • ¼ tsp salt
    • 2 tbsp balsamic vinegar
    • 8 cups baby spinach or mesclun mix
    • 1 large red bell pepper thinly sliced
    • 1 lb cooked chicken sliced
    • ½ cup chopped parsley

    Method
     

    1. In medium-sized saucepan, place farro and 3 cups water. Bring to a boil, reduce heat to low, and simmer, covered, for 30 minutes, or until grains are tender. Drain well.
    2. In small saucepan, heat oil over medium heat. Add shallot and garlic; heat for 30 seconds. Add blueberries, 2 Tbsp water, lemon zest, dried thyme, red pepper flakes, and salt; heat for 3 minutes, or until blueberries have softened and released some of their juices. Stir in balsamic vinegar.
    3. Divide greens, farro, bell pepper, and chicken among 4 serving plates. Top with warm blueberry dressing and scatter parsley overtop.

    Broccoli Confetti Lentil Salad

    Black, pearly lentils serve as a springboard for a highly nutritious salad that seems more sophisticated than its ease of prep would suggest. French green lentils also hold their shape with cooking, so they would be an adequate substitution for black lentils.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 1 cup black lentils
    • 2 tsp grapeseed or avocado oil
    • 1 cup chopped onion
    • 2 garlic cloves peeled and chopped
    • 1 large head broccoli florets finely chopped
    • Juice of ½ lemon
    • ½ tsp salt
    • ½ tsp dried red pepper flakes
    • 1 cup sliced roasted red pepper
    • ½ cup chopped dill
    • 2 tbsp capers
    • ¼ cup pumpkin seeds

    Method
     

    1. In medium-sized saucepan, place lentils, 4 cups water, and a couple pinches of salt, if desired. Bring to a boil, reduce heat to medium-low, and simmer, covered, until lentils are tender but not mushy, about 20 minutes. Drain well.
    2. In large skillet, heat oil over medium. Add onion and heat until softened and beginning to darken. Stir in garlic and heat for 30 seconds. Add broccoli and heat, stirring a couple of times, for 5 minutes. Pour in 2/3 cup water; cover and heat until broccoli is bright green and liquid has absorbed, about 3 minutes. Stir in lentils, lemon juice, salt, and red pepper flakes; heat for 1 minute. Stir in roasted red pepper, dill, and capers.
    3. Serve topped with pumpkin seeds.

    By Matthew Kadley, MSc, RD

    Article Courtesy of Alive Magazine

  • Wondrous walks to try

    Wondrous walks to try

    Wondrous walks to try

    Discover the beauty and health benefits

    Who says that walking has to be boring? The truth is, walking can be whatever we want it to be: fun and exciting, relaxing and soul-nourishing, social, or even a great workout. For a change of pace, consider one of these creative walk ideas.

    Soundwalks

    Sometimes we focus on scenery but pay less attention to our other senses. Take a walk with natural sounds in mind. Plan a walk that features sounds such as waves or birds, and immerse yourself in your beautiful-sounding surroundings.

    Labyrinth walks

    Commonly mistaken for mazes, labyrinths don’t have dead ends. Instead, there is only one path to walk, which leads to the center and then back again. Many people find the ancient practice of labyrinth walking calming and meditative. Look online to find a labyrinth near you.

    Nordic walking

    Walking with poles originated as a summer training regimen for cross-country skiers. Now people all over the world employ Nordic walking poles to help them use more muscles and burn more calories than with regular walking. As an added bonus, the poles help stabilize walkers.

    Litter cleanup walks

    Make an already eco-friendly practice even more eco-friendly, and earn some good karma in the process by picking up litter on your neighborhood walks. (Safety first! Use protective equipment and don’t pick up anything dangerous.)

    Guided nature walks

    A wonderful way to learn more about the plants and animal species near you is a guided nature walk. Look for programs offered by your local community center, nature center, or botanical garden. You may even be able to get involved in restoration initiatives and invasive species removal.

    Walks for charity

    Don’t feel like running a 5 K for charity? No problem! Many charity walks exist across the country. Grab some friends or create a workplace team and fundraise while walking for a great cause—and having fun.

    Historical, architectural, or cultural walks

    Many of us enjoy guided historical, architectural, or cultural walks on vacations, such as when we’re exploring a new city. But what about at home? There’s a good chance you’ll learn something new and have a fantastic time on a walking tour in your city.

    Forest bathing walks

    The Japanese practice of shinrin-yoku (translated into English as “forest bathing”) means fully immersing oneself in the forest to reap the healing benefits of nature. It’s about being present and mindful, taking in the atmosphere of the forest, and it can be deeply restorative.

    Geocaching walks

    Geocaching is a hobby that involves using GPS coordinates to find hidden items called “geocaches.” Think of it as a treasure hunt, but with more technology.

    Walk and talk

    Bring the benefits of walking to your workplace with walking meetings! Suggest the idea to your supervisor as a fun way to boost creative problem-solving, collaboration, and healthy fun as a team.

    By Leah Payne

    Article Courtesy of Alive Magazine

  • Fall in love with health – together

    Fall in love with health – together

    Fall in love with health – together

    Motivate others to take care of their hearts

    Research shows that couples share similar health habits and routines. The same is true for our wider social circle—we even share similar cardiovascular disease risks to those we spend a lot of time with. This Valentine’s Day, fall in love with your heart health and find ways to motivate your friends and loved ones to do the same.

    Be the heart-healthy change you want to see in the world

    If you want to motivate those around you to be healthy, you need to show instead of tell. That’s according to Kathryn Werner, a psychiatry physician’s assistant with a degree in health promotion.

    Make food a family affair

    When we get our friends or family engaged in their own healthy decisions, researchers say the beneficial results are longer lasting than if we tell them what to do, or if we simply do it for them. Plus, it’s a great way to be a healthy role model and can help you grow closer together in your relationships.

    “Suggest to each other healthier food options or restaurants,” suggests registered dietitian and nutritionist Katie Tomaschko. “Grocery shopping and planning meals together is also a great way to encourage each other to make heart-healthy food decisions.”

    Sweat together

    Exercise is one of the most beneficial things you can do for your general wellness and longevity.  Studies have found that exercise is an incredibly social activity. People who exercise with friends—or even with strangers in a group boot camp or class—push themselves harder and stick with their exercise routine longer.

    Try these tricks to build motivation for yourself and your loved ones.

    Get competitive and be accountable

    “You can motivate each other by participating in friendly movement or step competitions on an app or through your smartwatch,” suggests Tomaschko. Choose a heart-healthy reward for the winner, such as getting a massage or splurging on premium workout gear.

    Make it part of your routine

    Turn movement into a ritual, such as going for a walk together each night after dinner. “Physical activity releases feel-good and stress-releasing neurotransmitters,” says Werner.

    Think outside the gym

    “Take advantage of the upcoming mild spring weather and plan for hikes or walks,” says Tomaschko. “Even taking the dog on a walk counts!”

    Keep the wellness journey lighthearted

    Whatever health goals you have for your friends and family, stay positive. “We often think of eliminating unhealthy behaviors, but one of the best ways to move toward health is to focus on increasing healthy behaviors,” notes Werner.

    Supplements your heart will love

    Always check with your health care practitioner to ensure that a supplement is right for you. Here are some supplements with potential heart and exercise benefits:

    • coenzyme Q10 (CoQ10)
    • omega-3s
    • curcumin
    • whey protein powder

    By Joshua Duvauchelle

    Article Courtesy of Alive Magazine

  • How external stressors affect your heart

    How external stressors affect your heart

    How external stressors affect your heart

    Don’t miss a beat

    When the topic of cardiovascular health comes up, many people are likely to pinpoint personal habits as the main contributing factor to a well-maintained circulatory system.

    While the importance of self-care can’t be overstated, and the genetic link can’t be denied, environmental factors such as air pollution, pesticide exposure, and microplastics leached into our water systems have only recently been studied for their effects on cardiovascular health.

    As climate change continues to negatively affect our environment, having the necessary knowledge to protect your cardiovascular health grows more imperative.

    Air pollution and heart health

    Air pollution is more likely to have an adverse effect on the cardiovascular health of individuals who already have risk factors for heart disease such as high blood pressure, diabetes, and chronic obstructive pulmonary disease (COPD).

    Agricultural chemicals and heart health

    The chemicals used in agricultural production—for both industrial and home use—have long been a concern when it comes to the health effects of toxic exposure, including for heart health.

    Heavy metals and heart health

    Long-term exposure to heavy metals, including lead, mercury, cadmium, and arsenic have long been associated with harm. Recent studies have exposed a link between heavy metal exposure and metabolic syndrome (which can lead to heart disease, diabetes, or stroke), although research is still evolving.

    Microplastics and heart health

    Plastic is ubiquitous in our world, and their miniscule byproducts—plastic particles less than 5 mm in size—are present in everything from food, water, and air to personal care products and even plants. Microplastics can be ingested, inhaled, or absorbed, and groundbreaking research has recently identified microplastics in the human bloodstream.

    Because microplastics come from a huge variety of different plastic products, they can carry harmful toxins that were used in the creation of the plastic product from which it originated. Bisphenol A (BPA) plastics, for example, are linked to cardiovascular disease, specifically elements such as cobalt, chromium, and barium.

    Quick tips

    There are many ways to cut down your contribution and exposure to environmental pollutants.

    • Choose natural fabrics over synthetics, and use a dryer filter to reduce the release of microplastics when doing laundry.
    • Opt for glass food storage containers or reusable wax wraps over plastic.
    • Avoid personal care products that contain microbeads; look for polyethylene and polypropylene in the ingredients list.
    • Fill your home with indoor plants known for their air filtration properties.
    • Support sustainable companies with excellent environmental leadership.
    • Whether you’re concerned about particulates from wildfires or traffic-related pollution, check the Air Quality Health Index website for the air quality in your area. Preventive measures could include face masks, such as surgical masks or N95s, which have been shown to protect against outdoor air pollution, while the use of air purifiers have been shown to be effective against indoor air pollution.

    By Ashley Linkletter

    Article Courtesy of Alive Magazine

  • Host a winter picnic

    Host a winter picnic

    Host a winter picnic

    Discovering the joy of feasting alfresco

    Often picnics are thought of as a cooler full of cold drinks and food spread out under the summer sun on a hot day. But picnics can also be mugs of hot chocolate or warm soup enjoyed wrapped in a warm blanket amid the still solitude of a snowy day. Whether it’s a quiet and cozy meal for two or a family fuel-up, food always tastes better outdoors in the brisk, clean air!

    Chai-Spiced Hot Apple Cider

    Sweet apple cider partners perfectly with fragrant chai-inspired flavors for a delicious and warming beverage sure to spice up any winter picnic!
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 9 green cardamom pods
    • 6 cloves
    • ¾ tsp fennel seeds
    • 4 cups non-alcoholic apple cider
    • 2 cinnamon sticks
    • 6 ⅛-inch slices fresh gingerroot
    • 10 black peppercorns
    • 3 apple slices (Honeycrisp, Gala, or Ambrosia)
    • 1 tbsp apple cider vinegar

    Method
     

    1. Using mortar and pestle, lightly crush cardamom pods, cloves, and fennel seeds.
    2. In medium saucepan on medium heat, add apple cider, cinnamon, gingerroot, black peppercorns, apple slices, apple cider vinegar, and crushed cardamom pods, cloves, and fennel seeds. Bring to a boil and reduce to a low simmer for 10 minutes. Remove from heat, discard apple slices, and pour apple cider through nut bag or cheesecloth to remove spice remnants. Divide and enjoy!
    3. For a stronger and spicier cider, after discarding apple slices, refrigerate overnight and strain spice remnants before reheating to desired temperature.

    Creamy Mushroom and Leek Soup

    Full flavored yet easy to make, this simple but refined soup is cozy and rich in earthy mushroom flavors and cashew creaminess.
    Print Recipe Pin Recipe
    Servings: 2
    Ingredients Method

    Ingredients
      

    • 1 cup raw cashews
    • 2 cups boiling water
    • 2 tbsp avocado oil
    • 1 medium-size leek chopped (white and light green part only)
    • 1 yellow onion diced
    • 2 garlic cloves peeled and crushed
    • 8 cremini mushrooms sliced
    • 1 tsp sherry vinegar
    • 3 cups mushroom broth
    • 2 fresh thyme sprigs
    • ½ tsp salt

    Method
     

    1. In small bowl, place raw cashews and add 2 cups boiling water. Let soak while preparing soup.
    2. In large soup pot on medium, heat avocado oil. Add leeks and onions and saute for 5 minutes, until onions are translucent. Add garlic and sliced mushrooms and saute for a further 5 minutes, then add sherry vinegar, broth, and thyme sprigs. Bring soup to a boil, then reduce to a simmer for 10 minutes.
    3. Remove pot from heat and discard thyme sprigs. With immersion blender, blend mushroom broth mixture well. Alternately, ladle all into blender and blend until smooth before returning to soup pot.
    4. Drain water from cashews and add cashews to high-speed blender. Add 1 1/2 cups blended mushroom mixture to cashews and blend to create smooth cashew cream. Slowly whisk cashew cream back into remaining mushroom mixture in soup pot and bring to desired temperature. Enjoy!

    Roasted Sweet Potato Salad Wraps

    Roasted sweet potatoes and zesty Dijon mustard transform a classic picnic salad concept into a new and fresh menu item for your basket.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    • ½ cup unsweetened plain plant-based yogurt (or plain yogurt)
    • 1 tbsp apple cider vinegar
    • 3 tbsp Dijon mustard
    • ¼ cup chopped chives
    • 1-2 garlic cloves peeled and crushed
    • ½ tsp ground black pepper divided
    • 4 sweet potatoes peeled and diced into uniform ½-inch squares
    • 2 tbsp avocado oil
    • ½ tsp salt
    • 1 red bell pepper diced
    • 4 whole wheat tortilla wraps
    • 1 cup spinach
    • 2 avocados sliced

    Method
     

    1. In medium bowl, whisk yogurt, apple cider vinegar, Dijon mustard, chives, garlic, and 1/4 tsp black pepper; set aside.
    2. Preheat oven to 425 F.
    3. In large bowl, toss sweet potato with avocado oil, sea salt, and 1/4 tsp black pepper and spread evenly on large parchment paper-lined baking sheet. Place in preheated oven on middle rack and roast until squash is fork tender, about 30 minutes, stirring halfway through. Remove from oven and let cool to room temperature.
    4. When sweet potato has cooled, add diced red bell pepper and dressing, and mix well. This can be stored in the fridge overnight to assemble wraps the next day.
    5. To assemble wraps, lay out tortillas on counter. Divide spinach among wraps, placing it on the bottom third of each tortilla. Top spinach with evenly divided avocado and then sweet potato salad mix. Fold in tortilla’s two sides and then roll up from the bottom, folding and tucking in the two sides as you tightly wrap the tortilla to the end. Wrap each individually in parchment paper or place in resealable container small enough to keep wraps rolled up.

    By Susan Rossie, RHN

    Article Courtesy of Alive Magazine

  • From winter blahs to winter bliss

    From winter blahs to winter bliss

    From winter blahs to winter bliss

    Change your mindset to enjoy winter

    Winter is upon us in the Northern Hemisphere. How do you feel about it? If you view the winter as a dark period to get through—by commiserating with colleagues over the weather conditions you endured to get to the office or dreaming of your summer vacation plans—perhaps it’s time to change your mindset. By reframing how you think about winter, you might just find that your experience of the colder months changes entirely.

    Think like a Norwegian

    Researcher Kari Leibowitz discovered something interesting while living in Tromsø, Norway, a city that approaches the Arctic Circle and from mid-November to mid-January does not see the sun.

    Rather than dreading the onset of winter, Norwegian friends around her seemed to be excited about it—they looked forward to the opportunities to spend time outside in the snow or cuddle up at home under a blanket practicing koselig, the Norwegian version of the infamous Danish hygge.

     Leibowitz found that these positive “winter mindsets” become more pronounced the further north in Norway one lived. They allowed Norwegians to enjoy, rather than endure, the winter.

    By taking their lead and changing her own thought patterns, Leibowitz found that her winter experience was radically altered. The blue light, rather than being dark, became “cozy.” Rather than fearing time outside, she embraced friends’ invitations to walk or ski to outdoor meetups.

    Change your mindset

    Science supports the mental and physical benefits of this kind of mindset change. In an article about her research, Leibowitz talks about how the work of her mentor, Alia Crum, whose work focuses on subjective mindsets.

    Leibowitz hypothesized that positive, growth-oriented mindsets played a role in the relatively low rates of seasonal depression in Tromsø, despite the long, dark winters. One study done by Crum showed how people who have a positive mindset toward stress—seeing it as productive rather than debilitating—were able to maintain healthier levels of cortisol.

    Warm up to winter

    Even if a growth mindset isn’t your natural orientation, we can all work to change the ways we think, starting with our feelings toward the winter. First, think of some things you might appreciate about the season, without even realizing it.

    For example, if you’re a social butterfly during the summer months, perhaps you’re looking forward to having an excuse to stay home alone curled up with a good book. If light bothers you in the morning, maybe the onset of darker days means you’ll be getting better sleep.

    Otherwise, try thinking of ways to embrace the season for what it is. Cold and snowy outside? Hit the slopes or go snowshoeing! Bright and bracing? Try meeting a friend for a brisk morning walk.

    Practicing mindfulness can also help you to enjoy the season. Indulge in a guided meditation or pay extra attention to the softer lights around you. You’ll be feeling the winter bliss in no time.

    By Isabela Vera

    Article Courtesy of Alive Magazine