Tag: winter

  • Embrace what winter brings

    Embrace what winter brings

    Embrace what winter brings

    Layer up, get outside, and enjoy the season!

    Even if you live in a mild-weather coastal paradise, you can’t fully escape winter here because, well … it’s Canada!

    While it’s true that humans tend to gravitate more toward hot soups and cozy socks during the cold months, there’s also an undeniable draw toward being outdoors when Mother Nature dresses everything in white.

    Deep down, our bodies know that facing the elements can improve physical health and provide a significant mental boost.

    Benefits of winter exercise

    Exercising in cold weather increases our exposure to natural light, even on overcast days, and can also improve mood and sleep quality.

    Cardiovascular fitness and immune function are both improved with regular physical activity—that can mean a daily 30-minute brisk walk outside and a couple of strength-training sessions weekly.

    Winter exercise is a whole-body affair

    Both downhill and cross-country skiing can help improve the markers of chronic conditions associated with aging, and they can serve as part of an aerobic and strength workout routine that also helps improve coordination.

    Before you head out

    Warm up first

    As you would for any workout, take a few minutes for a dynamic warm-up so you’ll be ready for the cold―colder temperatures can impact performance and increase the risk of injury.

    Layer up wisely

    Winter lovers say there are no cold days; there are only wrong clothing choices. Layers are essential, as they maintain warmth around the body, and you can peel some off as needed.

    Start with a moisture-wicking base layer that includes either merino; silk; or synthetic fibres, such as nylon or polyester, followed by a thicker insulating layer, and a water and windproof jacket on top.

    Protect your extremities with lined mittens or gloves, warm socks, and a face mask for blustery, cold days.

    Mind the sun, summer to winter

    Apply sunscreen on exposed areas, such as the face, especially when you’re up in the alpine (on overcast days, too), and reapply if you sweat.

    We also need to protect our eyes. Being outside in the snow on a bright sunny day can cause photokeratitis, or “snow blinding,” which is painful and can be detrimental in the long run. Make sure to wear proper sunglasses or ski goggles with UV protection.

    Feed your body for winter fun

    Consume vitamin D-fortified foods regularly to prevent deficiency, or use a supplement, if needed. Include as many fibre-rich, colourful, gut-friendly, whole foods in your diet as possible.

    An ounce of prevention

    Attach ice cleats or spikes to your sneakers or boots, even for walking, when the temperatures cause icy conditions on pavement and the slopes.

    Don’t let the cold get in the way of winter fun. Dress for the weather, fuel accordingly, and give your body the gift of movement and winter-induced happiness (yes, it’s a thing!).

    By Daniela Ginta, MSc

    Article Courtesy of Alive Magazine

  • West African Peanut Soup

    West African Peanut Soup

    West African Peanut Soup

    Print Recipe Pin Recipe
    Total Time 40 minutes
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 3 tablespoons olive oil
    • 1 large yellow onion diced
    • 6 large garlic cloves minced
    • 28 ounces diced tomatoes
    • 4 cups vegetable broth
    • 1 cup creamy peanut butter unsalted
    • 1 teaspoon sea salt
    • ½ teaspoon ground black pepper
    • ¾ cup roasted, salted peanuts
    • 1 bunch scallions thinly sliced
    • 1 cup cilantro chopped

    Method
     

    1. Heat olive oil in a stockpot over medium heat. Add onion and sauté until translucent and starting to brown. Add garlic and cook until fragrant.
    2. Add diced tomatoes and stock. Bring to a gentle simmer and cook for 10-15 minutes.
    3. Stir in peanut butter, salt, and black pepper.
    4. With an immersion blender, roughly blend soup. Alternatively, transfer soup to a blender and slowly blend with a kitchen towel over the lid to avoid splatters.
    5. To serve, ladle soup into serving bowls and garnish with peanuts, scallions, and cilantro.
  • Maple Roasted Winter Squash

    Maple Roasted Winter Squash

    Maple Roasted Winter Squash

    Print Recipe Pin Recipe
    Total Time 1 hour
    Servings: 3
    Ingredients Method

    Ingredients
      

    • 5 pounds winter squash (such as kabocha or butternut) seeded and cut into 1" pieces
    • 1 medium red onion chopped
    • ½ cup walnut halves
    • ⅓ cup avocado oil
    • ⅓ cup maple syrup
    • 1 teaspoon sea salt
    • 1 teaspoon crushed red pepper flakes or to taste
    • ½ cup crumbled feta

    Method
     

    1. Preheat oven to 400°F. Place winter squash, red onion, and walnut halves in a large mixing bowl.
    2. In a separate bowl, whisk together the avocado oil, maple syrup, salt, and crushed red pepper flakes. Pour mixture over squash and toss until well coated.
    3. Spread squash out on two parchment-lined baking pans in a single layer. Bake for 40 minutes or until squash is tender.
    4. Place squash in a serving vessel and sprinkle on crumbled feta.
  • A winter solstice feast

    A winter solstice feast

    A winter solstice feast

    Boost your mood and celebrate nature’s wonder

    At the time of the year when we need it most, these recipes inspired by nature’s bounty are rich in mood-boosting nutrients, to help you celebrate the return of the sun.

    Spicy Poached Eggs with Spinach and Yogurt

    This homage to the sun plays out visually as well as nutritionally. To celebrate the return of the vitamin D-giving sun, this dish of eggs, spinach, and yogurt with a hint of spice is a party on a plate.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 8 tablespoons Greek yogurt divided
    • 2 tablespoons + 2 teaspoons olive oil divided
    • ¼ cup pumpkin seeds
    • 1 teaspoon + ¼ teaspoon crushed red pepper flakes divided
    • 4 cups baby spinach
    • 1 teaspoon + ¼ teaspoon sweet smoked paprika divided
    • ¼ teaspoon salt plus extra pinch
    • ¼ cup white vinegar
    • 4 eggs

    Method
     

    1. Add 2 Tbsp yogurt to each of 4 serving plates and spread in a swirl on half the surface.
    2. To large skillet, add 1 Tbsp + 1 tsp olive oil, pumpkin seeds, and 1 tsp red pepper flakes. Heat on medium-low heat, stirring constantly. When pumpkin seeds start to pop, reduce to low heat. When pumpkin seeds are golden brown, add spinach, 1 tsp smoked paprika, and 1/4 tsp salt; stir for about 2 minutes, until spinach is wilted. Divide spinach among serving plates, arranging it opposite the yogurt.
    3. Set still-warm skillet aside, off the heat, and add remaining 1 Tbsp + 1 tsp olive oil, 1/4 tsp red pepper flakes, and 1/4 tsp smoked paprika. Continue to rest off the heat to allow flavors to infuse.
    4. To poach eggs, in large saucepan, bring water to a simmer over medium-high heat. Add vinegar and pinch of salt. Stir gently and add eggs, one by one, to water. Poach for 2 to 3 minutes, or until eggs float to surface. Using slotted spoon, gently remove eggs, pat dry with clean kitchen towel, and place on center of each plate. Drizzle 1 tsp red pepper flake-paprika oil over surface of yogurt on each plate and serve.

    Notes

    Each serving contains: 228 calories; 12 g protein; 19 g total fat (4 g sat. fat); 5 g total carbohydrates (2 g sugars, 1 g fiber); 468 mg sodium

    Sockeye Salmon Steamed in Parchment with Juniper, Orange, and Rosemary

    Up your omega-3 intake with these easy-to-make salmon parchment pockets. The sockeye fillets are first rubbed with a marinade of juniper berries, citrus zest, and garlic before being enclosed in parchment.
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    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 1 ½ teaspoon juniper berries
    • 2 teaspoons finely chopped fresh rosemary
    • 2 teaspoons lemon zest grated using microplane
    • 2 teaspoons lemon juice
    • 4 teaspoons orange zest strips made with citrus zester
    • 2 teaspoons orange juice
    • ½ teaspoon peeled and grated garlic
    • 4 teaspoons olive oil
    • 4 sockeye salmon fillets with skin, about 5 oz each
    • ¼ teaspoon salt
    • ¼ teaspoon pepper
    • Extra orange slices for garnish

    Method
     

    1. Preheat oven to 375°F. Cut 4 sheets of parchment paper, about 12 x 15 in. Set aside.
    2. Using mortar and pestle, crush juniper berries. In small bowl, combine juniper berries with rosemary, lemon zest, lemon juice, orange zest strips, orange juice, grated garlic, and olive oil.
    3. Lay 4 cut sheets of parchment out on flat, clean, dry surface and place a salmon fillet in center of each sheet, skin side down. Season each with salt and pepper. Divide juniper berry marinade among salmon pieces, drizzling it overtop each piece. Rub marinade in with your hands, lifting salmon and rubbing a bit onto skin side before replacing it on parchment, skin side down. Fold parchment over salmon, crimping edges to seal. Lay parchment parcels on baking sheet and cook in preheated oven for 20 minutes.
    4. To serve, you can bring the packets to the table and have those enjoying the meal open their own. Alternatively, serve with a slice or wedge of orange and plate it before bringing it to the table. Carefully open each pouch, allowing any steam to escape, and remove salmon, being sure to capture all the juices that arise during steaming.

    Notes

    Each serving contains: 235 calories; 28 g protein; 14 g total fat (2 g sat. fat); 2 g total carbohydrates (0 g sugars, 1 g fiber); 211 mg sodium

    Warming Winter Chocolate Bark

    A tribute to the bounty and beauty of nature, this chocolate bark is studded with nuts, seeds, and berries and flavored with the warming spices of ginger and cinnamon. Adding sweet paprika and chili also gives an interesting kick to a winter favorite.
    Print Recipe Pin Recipe
    Servings: 10
    Ingredients Method Notes

    Ingredients
      

    • 6 oz chocolate with 70% cacao solids
    • ½ teaspoon sweet smoked paprika
    • ½ teaspoon ground cinnamon
    • 2 tablespoons whole raw almonds
    • 1 tablespoon pumpkin seeds
    • 2 tablespoons dried goji berries
    • 1 tablespoon finely diced crystallized ginger
    • 2 tablespoons finely diced dried mango (about 2 pieces)
    • 1 teaspoon cacao nibs
    • ¼ teaspoon crushed red pepper flakes (optional)

    Method
     

    1. Break up chocolate into small pieces and place in top of double boiler on medium-low heat. When chocolate is melted about halfway, add paprika and cinnamon and stir through, just enough to combine. Be careful not to stir too vigorously, which can cause chocolate to split. Allow chocolate to continue melting, stirring to prevent burning.
    2. Lay a silicone sheet or parchment paper on baking sheet. Pour melted chocolate overtop and smooth out with palette knife, forming an irregular rectangle measuring approximately 8 x 11 in. Working with one ingredient at a time, immediately begin to sprinkle nuts, seeds, fruits, and other ingredients overtop chocolate, finishing by sprinkling red pepper flakes overtop, if using.
    3. Allow to set at room temperature over several hours, or in fridge if the room is warm, until chocolate is firm and breaks crisply. Break bark up in irregular pieces to serve.

    Notes

    Each serving contains: 115 calories; 2 g protein; 7 g total fat (4 g sat. fat); 14 g total carbohydrates (9 g sugars, 4 g fiber); 12 mg sodium

    By Helena McMurdo

    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.
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    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

  • Clean and convenient

    Clean and convenient

    Clean and convenient

    Refreshed dinners for a new year

    Ring in the New Year with healthier swaps for convenient, healthy main courses that are big on flavor and nutrition. You may just find a few new recipes that will end up in your weeknight rotation this year and beyond.

    Print Pin

    One-Pot Cauliflower Mac and Cheese

    Cauliflower stands in for milk in this nostalgic comfort food recipe that’s ready in as little as 20 minutes. The easiest method for this is using a multi-cooker, but stovetop instructions are included if you don’t have one.
    Servings 4

    Ingredients

    Toppings

    • 1 tbsp unsalted butter or olive oil
    • ¾ cup whole grain or gluten-free panko bread crumbs
    • ¼ tsp dried thyme
    • 1 cup frozen peas warmed
    • ¼ tsp ground black pepper

    Cauliflower Mac and Cheese

    • 3 cups water
    • 2 ½ cups pasta (like macaroni)
    • ¾ lb frozen cauliflower florets
    • 1 tbsp unsalted butter or vegan butter
    • 1 tsp dried onion flakes
    • ¼ tsp grated nutmeg
    • 2 cups grated old cheddar cheese or meltable vegan cheddar cheese
    • Salt as needed

    Instructions

    Cauliflower Mac and Cheese

    • For bread crumbs, in your multi-cooker, press saute on the normal setting. Add butter or olive oil, waiting until butter is melted or olive oil is shimmering before adding bread crumbs and thyme. Stir until bread crumbs have toasted, 2 to 4 minutes. Transfer to bowl until ready to serve. Wipe out or wash pot to remove any crumbs.
    • For mac and cheese, in your multi-cooker, add water, pasta, cauliflower, butter, onion flakes, and nutmeg. Close lid and ensure it is sealed (not venting). Select pressure cooker function on high and cook for 9 minutes. Quick release using the venting lever (best to do this under a running kitchen exhaust fan). Once pressure has released, open lid and vigorously stir and mash with wooden spoon to break up cauliflower, creating a creamy sauce. Stir in cheddar cheese until melted, close lid, and rest for 5 minutes. Stir again before serving topped with bread crumbs, warmed peas, and black pepper.

    Stovetop Mac and Cheese

    • Make the bread crumbs using the same directions but in a large pot over medium heat, then wipe out or wash pot. Add water, pasta, cauliflower, butter, onion flakes, nutmeg, and salt to large pot. Bring everything to a boil, reduce to medium, and cook for 10 to 15 minutes, stirring often, until noodles are cooked. Add additional water if it looks dry before noodles are tender. Mash cauliflower to form sauce, and stir in cheese until melted. Taste and season with salt, if needed. Cover and rest for 5 minutes before serving. Stir pasta and serve topped with bread crumbs, peas, and black pepper.
    Print Pin

    Curried Coconut Lentil and Rice Porridge

    Brown rice and two varieties of lentils cook in one pot with broth, coconut milk, and simple spices. It’s true sunshine in a bowl for those cold winter nights.
    Servings 6

    Ingredients

    • 2 tbsp coconut oil or vegan butter
    • 1 onion finely chopped
    • 1 tbsp grated fresh ginger
    • 1 tsp ground turmeric
    • 1 tsp ground cumin
    • 1 tsp ground coriander
    • ½ tsp salt
    • 1 cup brown basmati rice
    • ½ cup red lentils
    • ½ cup split yellow lentils or split yellow peas
    • 2 14 oz cans light coconut milk
    • 3 ½ cups water
    • 1 tbsp lemon juice more to serve
    • 4 cups packed baby spinach
    • ½ cup frozen peas
    • ½ cup coconut yogurt or plain yogurt
    • 1 tbsp crunchy chili condiment
    • 6 wraps of your choice

    Instructions

    • In large pot, heat oil or vegan butter over medium. Add onion and ginger and saute for 5 minutes, lowering heat, if necessary, until onions are softened. Stir in turmeric, cumin, coriander, and salt, and toast until spices are fragrant, about 1 minute. Stir in rice, red lentils, yellow lentils, coconut milk, water, and lemon juice. Bring to a boil, reduce to a simmer, and cook partially covered, stirring often, until lentils and rice are broken down, about 45 minutes. Add more water, if needed, to thin until desired consistency. (The porridge thickens dramatically as it cools; enjoy it thick or more souplike.) Stir in spinach and peas, cooking until wilted and warmed through. To serve, spoon porridge into bowls and top with yogurt and chili, with wraps on the side for dunking.
    Print Pin

    Supersalad with Sprouted Quinoa, Beans, and Roasted Veggies

    A satisfying plant-based dinner or packed lunch, quinoa and beans add filling protein, while greens, cucumbers, roasted veggies, and a probiotic-rich dressing bring texture and flavor.
    Servings 1

    Ingredients

    • 1 large or 2 small sweet potatoes peeled and cut into 1 inch pieces
    • 1 tbsp olive oil
    • 2 tsp chili powder or cumin
    • ½ tsp salt
    • 1 cup uncooked sprouted quinoa or sprouted grain mixture
    • 2 cups water
    • 1 19 oz can black beans, chickpeas, or white beans drained and rinsed
    • 4 cups salad greens such as arugula
    • 1 English cucumber or 5 baby cucumbers peeled if desired, diced or sliced

    Dressing

    • ½ cup olive oil
    • 2 tbsp raw apple cider vinegar
    • 1 tbsp maple syrup
    • 1 tsp Dijon mustard
    • 1 tsp low-sodium, gluten free tamari
    • ¼ tsp dried garlic powder

    Instructions

    • Preheat oven to 400 F (200 C). Add sweet potato to large rimmed baking sheet and toss with olive oil, chili powder or cumin, and salt. Spread in an even layer and roast for 20 to 30 minutes, until tender and beginning to brown. Add to large mixing bowl.
    • For dressing, whisk all dressing ingredients until fully combined.
    • To cook sprouted quinoa, bring quinoa and water to a boil, reduce to a simmer, cover, and cook for 15 minutes. Turn off heat and let stand for 5 minutes. If using sprouted grain mixture, cook according to package directions. Fluff with fork and transfer to same bowl as sweet potatoes. Mix in beans or chickpeas and half of dressing.
    • If serving immediately, add greens and cucumbers, tossing to combine, adding remaining dressing or to taste. If making ahead for lunch, keep quinoa mixture separate from greens and cucumber, and combine right before serving.

    By Allison Day

    Article Courtesy of Alive Magazine

  • Cranberry Hot Toddy

    Cranberry Hot Toddy

    Cranberry Hot Toddy

    When you’re looking for a seasonal drink to keep the cold at bay, try this cranberry hot toddy. With a base of warming spices and an optional tipple of whiskey, this toddy will soothe your throat and keep you wassailing all season long!

    Print Pin

    Cranberry Hot Toddy

    Servings 1

    Ingredients

    • 3 ¾ cups cranberry juice (unsweetened)
    • 1 ¼ cups water
    • 6 tbsp honey
    • ¼ cup cane sugar
    • 1 orange sliced
    • 3 cinnamon sticks
    • 10 whole cloves
    • 3-4 inches fresh ginger thinly sliced
    • 2 star anise
    • ½ cup Bourbon or Whiskey optional

    Instructions

    • In a quart-size saucepan, add all the ingredients except for the bourbon.
    • Bring mixture to a gentle simmer and cook for 5–10 minutes. Turn off heat and adjust sweetness to taste by adding more cane sugar and/or honey.
    • Carefully strain mixture and add bourbon, if using.
    • Serve in heat proof mugs and garnish with orange slices, cinnamon sticks, and fresh cranberries.

    Notes

    Substitute agave for honey to make vegan.

    Recipe Provided by INFRA

  • 3 tips for winter wellness

    3 tips for winter wellness

    3 tips for winter wellness

    Stay healthful when the weather outside is frightful

    The winter blues and holiday stress. Pesky colds and seasonal flus. Eggnog and gingerbread overindulgence. As the weather changes, our health risks change, too. Here’s how to keep your health high when the outdoor temperatures drop.

    1. Lighten up your mental health on cold, dark days

    Approximately 18 percent of us experience mild or severe seasonal affective disorder (SAD). This form of depression is triggered by the lack of sunlight in the winter.

    But feeling a bit blue can also be compounded by other factors, according to psychologist Dr. Bruce L. Thiessen, such as loneliness during the holidays or financial stress when gift shopping. Thiessen recommends three proactive ways to lighten your mood.

    • Get into the sun

    “There’ll be occasional warmer, sunnier days in the forecast,” Thiessen says. “Make the most of each one, planning outdoor activities in advance.”

    • Brighten your home

    Light therapy boxes may help combat SAD. Thiessen also recommends finding ways to brighten your home, such as cheerful paint colors or holiday lights.

    • Jingle around the clock

    “Create a ‘sunshine playlist’ of cheerful songs,” suggests Thiessen. Music helps us cope with stress, depression, and anxiety.

    2. Unwrap better nutrition

    In the winter, studies show that people may eat fewer fresh fruits and veggies, overindulge in unhealthy foods, and crave carbohydrate-rich snacks and meals.

    It’s also known that our circadian rhythms affect hormones such as leptin that stimulate our appetite and hunger cravings, with sunlight (or lack thereof) having a big influence on these rhythms. These dietary changes and lack of sun can create nutritional deficiencies.

    Dr. Yelena Deshko, a naturopathic doctor, recommends focusing on the following supplements in the winter. Remember, always chat with your health care practitioner before taking a new supplement.

    • Vitamin C

    “Your body doesn’t store it and needs constant dietary top-ups,” says Deshko, noting that winter factors such as stress or a cold may increase the amount of vitamin C you need.

    • Vitamin D

    “The vitamin D you stockpiled during summer is often depleted by winter,” she warns. Talk to your health practitioner about your vitamin D levels, and visit your local natural health retailer to choose a supplement that’s right for your needs.

    • B-complex

    “The importance of B vitamins cannot be overstated—they’re involved in virtually all bodily processes and are essential for metabolism, energy, memory, and healthy skin, to name a few,” explains Deshko. “Adding a daily full-spectrum B-complex, specifically around the holidays, may help ensure optimal health.”

    3. String lights without high-strung stress

    The winter season can feel stressful for many reasons, whether it’s uncertainty about the new year, or the chaos of juggling holiday festivities and your family’s schedule. It can also trigger many emotions.

    “Try exercise,” suggests licensed clinical social worker Iris Waichler, MSW, LCSW. It’s one of the most effective—and most recommended—ways to manage stress because it releases feel-good hormones.

    By Joshua Duvauchelle

    Content Courtesy of Alive Magazine

  • Warming Vegetable Soup with Ginger

    Warming Vegetable Soup with Ginger

    Warming Vegetable Soup with Ginger

    There are few things more comforting than a hot bowl of soup on a cold night. Think of this as a no-recipe recipe. Got leftover rice from takeout? Need to clean out the crisper drawer before heading to the store for a restock? Mix and match the vegetables in this warming vegetable soup to your preferences, but make sure to include the ginger! 

    Warming Vegetable Soup with Ginger

    There are few things more comforting than a hot bowl of soup on a cold night. Substitute veggie stock for a vegan version and know that you’ve got dinner covered!
    Print Recipe Pin Recipe
    Servings: 6
    Ingredients Method

    Ingredients
      

    • 2 tablespoons olive oil
    • 1 medium onion chopped
    • 3 inch fresh ginger peeled and minced
    • 2 quarts chicken stock (boxed or homemade)
    • 2 medium carrots peeled and chopped
    • 2 large russet potatoes peeled and cubed
    • 1 bunch kale stemmed and chopped
    • 2 cups cooked basmati rice
    • 2 ½ cups cooked wild rice
    • 2 teaspoons sea salt
    • 1 teaspoon coarse ground black pepper
    • 1 tablespoon sriracha hot sauce

    Method
     

    1. In a large stockpot, heat oil over medium heat. Add onion and sauté until tender. Add ginger and cook for a minute.
    2. Add stock and carrots. Bring to a gentle simmer and cook for 5 minutes. Add potatoes and kale and return to a simmer. Cook until potatoes are tender then stir in rice.  Season soup to taste with salt, pepper, and sriracha.
    3. Enjoy!

    Recipe Provided by INFRA