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It’s that time of year when the earth comes alive, and so do we! After a long winter, we’re breathing in the beauty of the season, revelling in the warm sun, and smelling the aromas of fresh blooms.
But for some people, spring can be as dreary as the darkest days of winter, with seasonal allergies, respiratory illnesses, and viruses that can dampen almost any spirit. That’s why in this issue of sage we’re highlighting immune health and all the reasons it’s important, offering a bounty of everyday strategies and garden-fresh recipes that will have you itching to take on what the budding world has to offer.
By deciding to be proactive and prioritizing our immune health, we can spend more of our time doing the things we love! Whether that’s cooking up a beautiful Mother’s Day feast to-go, tending to a sustainable organic garden—sniffle free, or practising small acts of kindness for others and the planet (which, as it turns out, is good for you, too!). Either way, we know you’ll find something to inspire you within these pages.
Spring is here! Now get out there and enjoy it.
“The thought of spring reminds us that resilience is only a season away.”
– A. Weiland-Crosby
Feeling stressed or anxious? Try structured deep breathing exercises. Studies show that certain forms of breath regulation can help reduce anxiety, improve cognition, and boost a general sense of well-being and relaxation. Any intentional deep breathing that slows breathing to less than 10 breaths per minute should do the trick. One way to do it: inhale for a count of four, hold your breath for a count of seven, and exhale through pursed lips for a count of eight.
You're probably familiar with the health benefits of putting fermented ingredients in your body, but did you know putting them on your body via skincare products can have positive effects, too? Fermented red ginseng can have anti-aging effects, fermented probiotics may boost anti-photo-aging properties of topical skin care, and a fermented barley and soybean formula shows potential in enhancing hydration and skin health. Find this trend in skin sprays, moisturizers, serums, and more.
Like the idea of holistic treatments like acupuncture? Give moxa, also known as moxibustion, a try. A traditional Chinese medicine practice used with or without needles, it features lit mugwort leaves strategically placed close to specific points along your body. It claims to activate blood flow and studies have shown it may have positive benefits for chronic kidney disease and can reduce symptoms in menopausal women. Try it out at a spa or acupuncturist near you.
Usually derived from mushrooms or herbs, adaptogens are thought to help your body adapt to stress. Studies suggest they can help alleviate adrenal fatigue, insomnia, and even boost cellular health. And now, you can imbibe them via plant-based adaptogen concentrates from a handful of brands. Just mix with water or nondairy milk and drink up for a healthy and delicious adaptogen boost!
When it comes to health-boosting beverages, apple cider vinegar has long been a star. And for good reason: studies suggest it can not only lower cholesterol, but also decrease the risk of obesity-associated health risks. Now, a selection of other living tonics and vinegars have hit the market that promise similar benefits in a more palatable flavour profile.
Goldilocks and the immune system have something in common (hear us out on this one)!
Te immune system is responsible for many checks and balances in a day: it scans the body for abnormal or precancerous cells, maintains tolerance to food and environmental toxins, supresses pro-inflammatory states that drive conditions such as eczema and atherosclerosis, and maintains tolerance to the body itself, which is weakened in autoimmune conditions—when the body accidentally attacks itself—such as Hashimoto’s thyroiditis.
With many responsibilities, it’s understandable how difficult it is for the immune system to perform well in all these domains while maintaining relative immune balance. Like Goldilocks’ attempt to find the “just right” temperature of porridge, the immune system requires a finely tuned balance of fighting spirit and self-tolerance.
Te good news is, we can make a significant impact on immunity by tweaking our day-to-day lifestyle—and tip the immune balance so it’s “just right.”
Feel supported with a strategy that fits where you are in life. Working with an ND will provide you with a preventive immune support plan based on characteristics and risks of your age and stage.
Feel empowered having VIP access to what’s going on inside your body! Naturopathic doctors offer testing not often covered by provincial health care, such as vitamin D, nutrient status, environmental burden (mold and viruses), and functional hormone testing. These shine a light on underlying causes and risk factors of immune dysfunction down the road.
Feel confident that what you’re taking for immune health isn’t actually making things worse. “Immune-boosting” herbs can be harmful in autoimmunity, a state of immune dysfunction that can be in play even if you don’t have a diagnosis. An ND is trained to pick up on early signs of disease.
Feel on track. If you already have an autoimmune, allergic, inflammatory, or immune-deficiency disease, working with an ND will provide you with milestones to work toward to reduce or eliminate symptoms, improve quality of life, and mitigate health risks.
We know that negative emotions don’t feel good, and the immune system agrees. Anger has been shown to increase the production of inflammatory proteins, while stress and low psychological well-being increase the risk of autoimmune disease.
Honouring negative emotions and processing them through a healthy medium is helpful, whether that’s seeking counselling or practising healthy lifestyle habits at home, including the following:
• Enjoy laughter therapy, as simple as watching funny movies, to activate genes involved in the natural killer cell immune response and to decrease inflammatory proteins.
• Try your hand at mindfulness meditation to reduce inflammation and improve immune cell defence.
• And if that’s not your cup of tea, hypnosis and guided relaxation also significantly modulate the immune response and increase T immune cell production.
We Canadians—champions of poutine and maple syrup— consume sugar, refined carbohydrates, and saturated fats just like our neighbours to the south. Te eating patterns of the “Standard American Diet” create immune dysfunction by causing a state of chronic inflammation, which primes the pump of inflammation-driven conditions such as rheumatoid arthritis, cancer, and atherosclerosis—a hardening and narrowing of the arteries. Chronic inflammation, in turn, weakens the immune system’s ability to fend off infections.
Feed your immune system with nutrients required for immune functioning.
• minerals zinc and selenium
• vitamins A, C, D, E, and B including folic acid
• fibre
Load half your plate with veggies and leafy greens. Plant-based foods are rich in many of these nutrients, along with prebiotic (or nondigestible) fibre. Fibre protects against food allergies, reduces vulnerability to pathogens, speeds healing of influenza infection, and protects against immune-associated disease. Remember, only nourish your body with foods it can tolerate. Foods your body is sensitive to, whether identified or not, can exacerbate inflammation and dysfunction in the gut, which can contribute to autoimmunity.
Get the most diverse array of ingredients from around the world, and a taste as great as the ingredient list. We’ve simplified your daily intake with one quick delicious scoop.
Zinc
This mineral is involved in sustaining proper immune function.
Vitamin D
Deficiency is associated with impaired immunity, increased risk of infections, and autoimmunity in genetically predisposed people.
Elderberry
Supplementation is shown to reduce the length and severity of upper respiratory symptoms.
Vitamin C
Supplementation may prevent and treat respiratory and systemic infections.
Quercetin
This plant compound is involved in balancing the immune system and regulating inflammation, particularly in allergic reactions.
While the jury is still out on the intensity of exercise that is best for the immune system, what we do know for sure is that both gentle exercise and regular moderate exercise are beneficial. Tere is a theory that intense exercise depresses the immune system, but more detailed study is needed before drawing conclusions, as any negative impact to the immune system might speak more to lifestyle factors common among athletes and military personnel (travelling, sleep disruption, anxiety, etc.).
Exercise also helps circulate lymph (fluid made up of white blood cells, proteins, and fats) throughout the body via the lymphatic system. Lymph nodes in the lymphatic system are involved in fighting infection, suppressing inflammation, and maintaining self-tolerance. If you struggle with range of motion, try dry skin brushing to encourage lymphatic circulation.
Be sure to include at least 150 minutes per week of moderate- to vigorous-intensity physical activity in your schedule. Gentle exercise can also be helpful; the martial arts tai chi and qigong increase immune cell activity and have a moderate effect on the balance of T immune cells involved in autoimmune conditions.
Our environment holds a great deal of power in priming our immune system. Exposure to cigarette smoke, solvents, air pollution, and heavy metals increases the risk of autoimmune disease.
And we now know that endocrine (or hormone) disrupting chemicals in commercial household cleaners, laundry detergent, and personal care products are pro-inflammatory and may be associated with the development of food intolerance, as well as metabolic disorders such as type 2 diabetes and obesity.
Keep your living space clean by dusting regularly, using air purifiers, opening the windows when possible, tending to water damage to stifle mold growth, and disinfecting high-touch surfaces during cold and flu season. Pay attention to sanitizing doorknobs, remote controls, light switches, fridge handles, touchscreens, and toys.
Both sleep duration and quality are important for immune health. Getting enough sleep reduces risk of infectious disease and improves infection outcomes. Disturbed sleep also increases the risk of autoimmune disease.
Try some of the following sleep hygiene practices:
• Prioritize your bedtime routine to get enough sleep every night.
• Avoid screen time before bedtime.
• Engage in calming activities before bed (Epsom salt bath, puzzles).
• Darken your sleep environment completely (cover clock and lights).
• Wake and sleep at the same times each day.
• Cut back on daytime use of stimulants such as coffee/tea, pop, and chocolate.
• If sleep hygiene practices aren’t cutting it, and sleep is still an enigma, that’s when consulting a health care professional can help.
Underlying causes of sleep problems, such as dysfunctions in 24-hour cortisol secretion, reproductive hormones, and vitamin D deficiency, can be identified and addressed with naturopathic tests and treatments.
• flags and eliminates potentially harmful substances in food and the environment, like the immune reaction of itchiness from a mosquito bite
• responds appropriately to the level of threat, like developing a fever to fight off a cold
• is tightly controlled and actively resolved, like swelling from a minor injury that resolves within a few days
• repairs damage that occurs from injury or pathogen exposure, like wound healing
• is tolerant to self, food, and environmental antigens, allowing us to sail through allergy season scot-free
It was early March, 2020, when the pandemic news was breaking, that AnnMarie Aase also heard of a “caremongering” movement happening across Canada, with volunteers helping seniors and people at risk.
“I looked for something similar in Kamloops [where she lives] and there was nothing,” Aase says. She created the Caremongering-Kamloops Facebook page, which now has more than 5,400 members.
“Through team effort, we now have a website to address individual needs and offerings, a telephone hotline, information on local resources, and meal deliveries,” says Aase.
It’s a group powered by people with one foundational commonality—kindness.
When parents model kindness, children are inclined to follow. In a recent study of children under six, researchers observed that being generous made them feel calmer, which helped reinforce kind behaviour.
It’s never too late to start on the journey though, according to Jocelyn Gordon, certified life coach in Kamloops. “Some people may be more effortlessly orientated around compassion, empathy, and giving to others, but we can all develop this at any age.”
Just one week of kindness can leave you happier and more grateful.
Being kind also helps people with social anxiety to have better relationships and to be more inclined to connect. “Connection is a key ingredient in happiness,” says Gordon. “When we feel connected to others, more empathic, more aware of others’ experiences, we feel more enriched.”
Considering that we’re still in the grips of a pandemic, volunteering as we know it has changed; but that doesn’t stand in the way of people caring.
“When we launched our website,” says Aase, “we had immuno-compromised people who wished to help but who thought they couldn’t, given their health condition. But they could, and they did, by telling everyone how to stay at home since everyone else was new at it.”
Being there for others comes with its own rewards: kindness toward others boosts your well-being and happiness levels. Studies show that volunteers experience a boost in their mental health; they feel happier and more satisfied with their lives.
And volunteering later in life has been shown to boost cognitive function and slow cognitive decline. Our brains release oxytocin (known as the “love hormone”) when we’re happy, and we become happy when we show kindness toward others. As a bonus, oxytocin further boosts kindness and generosity.
Oxytocin can help reduce blood pressure and risk of cardiovascular disease. It inhibits inflammation, promotes wound healing, and reduces the risk of immune disorders caused by stress. Your immune system benefits from frequent doses of the happiness hormone too.
It started out as a local effort to offer kindness and aid to those who may be in need during the COVID pandemic. The caremongering movement, driven by social media, began in Toronto with a Facebook group and some caring people who wanted to help vulnerable people.
The founders coined the term“caremongering” as an antidote to the “scaremongering” they saw all around them during the height of the pandemic.
Social media fanned the caremongering flame and, given the inherent kindness Canadians are well known for, it caught on across the country. There are now caremongering groups in cities and towns from coast to coast to coast, all driven by small acts of caring and kindness from getting and delivering groceries and prescriptions to babysitting and phone chats with homebound seniors.
We can express kindness in a multitude of different ways. The most important thing to remember, according to certified life coach Jocelyn Gordon, is to “be kind, while not expecting anything in return.” She adds, “Just make whatever gesture it is that feels good and right for you.”
Here are just a few ideas—some small acts of kindness:
• Carry a few nonperishable ready-to-eat food items to offer to someone in need.
• Cook a meal for an elderly neighbour or young family.
• Reach out to people you know who may be struggling, whether because of the pandemic or because of life itself; a friendly ear can be the most precious gift.
• Make it a habit to ask store clerks about their day; everyone should know they matter.
Oxytocin is not the only brain chemical released through kindness. Dopamine, the pleasure neurotransmitter, also floods our bodies, causing a feel-good state called “helper’s high.”
Dopamine can also affect immune cells and regulate normal immunity. Simply put, kindness strengthens your own immune system!
Don’t let physical barriers, mobility, or age stop you from helping people. There are many opportunities to manifest kindness as you go about your day, from sending a note to a friend or family member to offering your knowledge and time to a cause you care about.
• Pick up and discard litter.
• Remind yourself not to judge; smile, without judgment, instead.
• Remember that before we can be kind to others, we have to learn to be kind to ourselves.
Just one week of kindness can leave you happier and more grateful.
Helping teen girls develop a positive relationship with their body
you're in
Like most toddlers, writer Amy Green’s two-year-old daughter loves everything about her body—from its fascinating reflection in the mirror to all the amazing things it can do for her. She delights in her favourite foods, dances like nobody’s watching, and doesn’t care if her hair is messy.
Sadly, this joyful embodiment will be threatened as she enters her teens. The pressure to fit an unrealistic beauty ideal weighs heavily on young women, as they’re bombarded with messages from social media, peers, and even their parents that they’re not thin, beautiful, or fair-skinned enough.
According to Dr. Jessica Alleva, an assistant professor of psychology and body image researcher at Maastricht University in the Netherlands, “The way girls feel about their appearance has an enormous impact on how they feel about themselves as a person.”
When this feeling is negative, it can lead to challenges such as disordered eating, depression, lower self-esteem, and even withdrawal from important activities including seeing friends, participating in class discussions, or trying out for a team.
A recent survey of more than 5,000 girls aged 10 to 17 from across the world revealed that seven out of 10 believe too much emphasis is placed on beauty as a source of happiness. In other words, although helping girls love their reflection in the mirror is a worthy goal, it’s also time to transcend this hyper-focus on appearance.
Promoting a concept known as “embodiment” (or how we feel “at home” in our bodies, regardless of what we look like) is a good place to start. Dr. Erin TeWinkel, a naturopathic doctor from Toronto who specializes in teen health, says that when we promote positive embodiment from a young age, it sets teens up for success.
“For the rest of their life, they’ll know what it’s like to have a healthy, functioning body and how to listen to their body’s needs,” says TeWinkel. “They’ll have this empowerment that ‘my body can do amazing things, and these are ways I can nourish it and fuel it and be successful in it.’”
If you notice any of these potential signs or predictors of an eating disorder, have a conversation with your teen to let them know you’re concerned. Together, check in with a primary care provider or mental health professional for extra support.
• body checking (including compulsively stepping on the scale) or body avoidance (evading situations such as clothes shopping or looking in the mirror)
• dieting, skipping meals, or becoming secretive or irritable around food or mealtime
• sudden weight loss or gain, or preoccupation with food, weight, or calories
• signs of depression, including a consistently sad mood, irritability, less energy than normal, and loss of interest in previously enjoyed activities
• signs of cyberbullying or weight teasing, including becoming upset after being online; withdrawing from family, friends, or activities; or suddenly refusing to go to school
Chronic stress, triggered by ongoing concerns about bodyweight and image, can cause other health concerns like fluctuating glucose levels which can add to the risk of developing diabetes later in life.
These strategies can help girls along this path (and are great for women, too).
Homing in on what our bodies can do—such as going for a walk, eating and digesting food, or giving someone a hug—is one of the best ways to build body positivity, says Alleva.
Tip: Try journalling every day about something positive your body did—a recent study found that those who did so felt positively connected to and grateful for their body.
When you criticize your weight or pick at perceived flaws in your appearance, it “not only makes you unhappy with your body, it also negatively impacts the people around you,” says Alleva.
Tip: Choose a group of peers who accept and appreciate you for who you are—not what you look like—and do things together that are not focused on appearance.
Doing things you enjoy—from listening to your favourite music to being in nature or practising yoga (which, a recent study shows, is linked to decreased self-objectification, or the tendency to evaluate your body based on how it looks)— connects you to your body in a positive way.
Tip: Part of a healthy routine includes physical movement, which experts agree is important for teens’ health. However, instead of exercising to lose weight, Alleva emphasizes the importance of finding an activity that brings you happiness.
Naturopathic doctor Erin TeWinkel says that because adolescence is a time of “intense brain and hormonal development” teens need adequate amounts of the following nutrients:
Protein: TeWinkel says protein is the “building block for all the neurotransmitters in the brain.” Good sources include legumes, eggs, dairy products, tofu, and poultry.
Iron is critical for teens’ learning, growth, and energy, and is especially important to monitor among menstruating teens or those who don’t eat meat. Heme iron comes from meat sources, while nonheme sources include dark leafy greens, lentils, and chickpeas; just be sure to consume these with vitamin C to aid absorption.
Complex carbohydrates include oats, quinoa, and whole grains. TeWinkel notes that carbs often get a bad rap but provide necessary calories for growing bodies.
Healthy fats , which are crucial for brain development, include foods such as avocado, salmon, walnuts, and flaxseed. TeWinkel sometimes recommends supplementing with omega-3 fatty acids, especially when fish is not a consistent partof a teen’s diet.
Conditions including very painful or heavy periods, severe acne, sudden weight gain or loss, or unexplainable fatigue may warrant a visit to a health care professional to investigate potential nutritional deficiencies or other undetected issues.
Although teens are unlikely to stop using social media any time soon, it’s important for them to recognize the unrealistic images perpetuated by social and mass media. Alleva says that, when young women intentionally follow body-positive media, it helps them develop a broader conceptualization of beauty and feel better about themselves.
Tip: TeWinkel recommends paying attention to how you feel when scrolling through your feed. If you’re upset or feel bad about your own body after looking at a certain account, it might be time to limit or unfollow their content.
Few people arrive at parenthood with a perfect relationship with their body, and many unintentionally pass on their negative beliefs to their kids. The good news? While you work on your own journey toward self-love, there’s a lot you can do to ensure the messaging happening at home is body positive.
Girls not only notice when mom goes on a fad diet or scrutinizes her thighs in the mirror but may also begin to mimic these behaviours themselves.
Tip: Eat together as a family as much as possible, which allows parents to model healthy eating attitudes and behaviours and has been linked to positive body image in young people.
Being a nonjudgmental ear is one of the most powerful things you can do for a teen who comes to you with body image concerns.
Tip: Although it can be tempting to jump right into problem-solving mode, body image researcher Dr. Jessica Alleva says it’s important to first “let your teen know that you’re there for them and you support them and love them
regardless of how they look.” Importantly, she adds that solutions should involve helping girls love and accept themselves for who they are and to value their unique traits and achievements.
Naturopathic doctor Erin TeWinkel advises parents not to shy away from conversations about food and body image with their teens, adding, “You’re not going to hit it out of the park with one conversation; it’s the conversations that are happening over and over again that will make an impact.”
Tip: When discussing healthy eating, avoid labelling food as “good,” “bad,” or “forbidden,” or discussing weight or body shape (teens of parents who do so are more likely to diet or binge eat). Instead, focus on the importance of eating whole foods, using nutrition to make our bodies strong, and listening to our bodies’ cues for hunger and fullness.
Parents also play an important role in helping teens become critical consumers of media, asking important questions such as “Where do you think you get the message that you’re not good enough?” and “Why do you think everything on Instagram looks so perfect?”
VEGAN FRIENDLY NOTHING ARTIFICIAL
Spirulina Blueberry Smoothie Serving size: 1
INGREDIENTS:
2 tsp Organika Spirulina powder
1 cup frozen blueberries*
1 frozen banana*
½ tsp cinnamon powder
¾ tsp sea salt
1 cup plant-based milk of choice
½ tsp vanilla extract
1 tbsp almond butter (or any nut/seed butter)
½ - 1 tbsp ground flax
½ tbsp chia seeds
Optional: 1 scoop vegan protein powder
* If you don’t have ozen, no sweat! Add a few ice cubes to your blender.
INSTRUCTIONS:
Place all ingredients together into a high-speed blender. Blend on high until smooth. Pour into a glass to enjoy!
Hiding under a blanket of tissues through allergy season is no way to spend our precious few months of warm Canadian weather! Seasonal allergies can significantly reduce quality of life by squashing productivity, kiboshing sleep, zapping energy, reducing exercise tolerance, and being a bummer for your social life. But with simple tweaks to your food, supplements, and lifestyle, you can keep your symptoms at bay, so your quality of life is fit for all seasons.
• Pollen allergy has grown increasingly prevalent in Canada in recent decades.
• In Edmonton, Alberta, timothy grass pollen is the most common seasonal allergen.
• Those in Kingston, Ontario, have a higher-than-average sensitization rate to Bermuda grass.
The common cold is triggered by a viral infection of the upper respiratory tract, whereas a seasonal allergy is an immune response to an environmental allergen. Although they have different underlying causes, they both commonly cause sneezing, stuffy nose, runny nose, and sometimes fatigue and weakness.
Look for the symptoms that are unique to each condition to help identify the underlying cause of your suffering: itchy eyes are very common with seasonal allergies but atypical in a cold, whereas sore throat is common in a cold but atypical with seasonal allergies. Aches and pains sometimes occur with a cold but are rare with allergies. Fever indicates infection, which points to a cold.
Seasonal allergies are triggered by inhaling aeroallergens from the outdoor air. While most people aren’t affected by these inhaled particles, those with seasonal allergies have become sensitized to them over time and thus experience a heightened immune response with exposure.
When the allergens make contact with the mucosa inside the nose, this stimulates the release of inflammatory immune proteins and causes upper respiratory symptoms such as sneezing and itchiness.
Although allergies to pet dander, dust mites, and cockroaches can trigger the same heightened immune response in susceptible individuals, these “perennial allergies” differ from seasonal allergies in their timing (year-round versus seasonal) and environment (indoor versus outdoor).
• Trees, grasses, and ragweed are the most common allergens associated with outdoor pollen-induced allergies across Canada.
• In London, Ontario, mulberry is the most common tree pollen and ragweed, the most common weed pollen.
Seasonal and perennial allergies both differ from food allergies in that they are triggered by inhaling aeroallergens, whereas a food allergy largely stems from the ingestion of food in the digestive tract. A key exception is that food particles can also be inhaled, which causes upper respiratory tract symptoms and possibly anaphylaxis in susceptible individuals.
In northern climes like Canada, allergy season is largely dependent on the weather. In general, trees get the party started by pollinating in the early spring; grass follows by pollinating in the late spring and early summer; and weeds are the last guests, pollinating in the early autumn. But every year is different: mild winters can cause early plant pollination; rainy springs encourage rapid plant growth, which increases mold and aggravates fungal spore allergies in the fall; and early frost can cut short the autumn ragweed season.
There is a significant association between seasonal allergies and mental illnesses, including depression, generalized anxiety disorder, and panic disorder. While the reduced quality of life that accompanies seasonal allergies likely plays a role in this association, the gut microbiome could be another piece in the puzzle. Research shows that disruption of the gut microbiome plays a role in the development of both depression and allergic disease. Changes in the gut microbiome can occur in response to stress, antibiotic use, lifestyle practices, urbanization, and diet.
From sea to sneezing sea: common culprits in Canada
New Nordic’s Apple Cider Vegan Gummies offer a new, convenient and tasty way of taking apple cider vinegar. In recent years, vinegar has been shown to help weight loss significantly, when taken daily. The active ingredient, called acetic acid, seems to be the main reason.
New Nordic’s Apple Cider Gummies supply 400 mg of apple cider vinegar in each dose, with a high amount of acetic acid. Our NPN approval from Health Canada is your guarantee for high quality, purity and efficacy.
Scientific studies are showing that spices can help increase the burning of body fat. Chili is one of these spices and along with EGCG, from green tea, it can produce significant weight loss results, when taken regularly. New Nordic’s Chili Burn is based on these studies and provides you an easy way to follow a “spice diet”.
Are you in need of revitalization? Do you feel tired, have more headaches, or are you noticing a growing belly? Then consider promoting your liver’s health as it might be affected. With its content of turmeric, artichoke and milk thistle, Active Liver™ offers you an easy way to promote detoxing and enhanced liver health, with just one tablet a day.
Detoxing has long been used as a kick starter of weight loss. But many people dont like the short term detoxes. Active Liver is designed to be your daily detox tablet, providing the best detox ingredients, but in lower amounts, so that you can take them daily - all year long.
Zuccarin DietTM, a Swedish supplement made from mulberry leaf extract, is proven to help weight loss by slowing the absorption of carbs you eat. It simply “binds” to simple sugars in the digestive tract, making them indigestible. An Italian study of ZuccarinTM showed an average weight loss of 20 pounds in just 90 days. The test group lost 10% of their total body weight and 3 times more weight than the control group, while on the same calorie controlled diet.
RESEARCH
AEROALLERGEN FOOD
BIRCH POLLEN APPLE, CARROT, HAZELNUT
Bromelain, in 500 mg doses twice per day, was shown to have anti-inflammatory activity in the nasal mucosa among those with allergic rhinitis. Butterbur extract has been shown to have antiallergic properties that may help reduce sneezing in allergic rhinitis.
Probiotic strains Bifidobacterium bifidum, Bifidobacterium longum, and Lactobacillus gasseri, taken in combination, have been shown to improve nasal symptoms and quality of life among those with seasonal allergies.
Methylsulfonylmethane (MSM), taken in doses of 3 g per day, significantly reduced nasal obstruction, itchy/watery eyes, and sneezing among those with allergic rhinitis.
Vitamin C, administered in a high dose intravenously, was shown to reduce allergy-related respiratory symptoms.
Quercetin, perilla, and vitamin D3, in combination, were shown to significantly decrease sneezing, nasal obstruction and discharge, and itchy/watery eyes, as well as resulting in reduced use of allergy medication.
Enjoy a diversity of plant-based and probiotic-rich foods to support a healthy gut microbiome. Adding 2 g of spirulina (blue-green algae) to your smoothie per day can significantly reduce congestion, runny nose, and improve seasonal allergy-related quality of life.
Shallot and onion have antiallergic activity, thanks to their concentration of quercetin, and may improve the severity of allergic rhinitis. Those allergic to birch pollen may have better control of their symptoms by enjoying birch pollen honey in advance of tree allergy season.
Make home your sanctuary during allergy season. Keep allergens outside by closing windows, wiping down your pets when they come inside, mopping the floor rather than sweeping, and using the dryer rather than hanging clothes outside.
When you venture outdoors, check the pollen and mold report for your area and wear glasses to protect your eyes. Consider wearing nasal filters to reduce pollen entry into your airway. The use of nasal filters has been shown to both prevent and reduce seasonal allergy symptoms and improve quality of life.
Enjoy your favourite stress-relieving activity regularly (whether that’s kickboxing or meditation!) and consider incorporating a stress-busting supplement such as ashwagandha. Get your zen on with acupuncture; 12 sessions of this ancient healing practice has been shown to reduce sneezing, quell itchy ears and palate, and improve quality of life among those with seasonal allergies.
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It seems obvious that gardens would be sustainable. After all they’re teeming with plant life, and what’s green has got to be good, right? Well, maybe ...
Sustainability means that, as we meet our needs today, we ensure generations to come can meet theirs as well. It’s a pretty fundamental and logical ethic for conducting ourselves!
So, how do our gardens measure up? If you’re going organic by avoiding the use of chemical fertilizers and pesticides, that’s certainly a good start. But gardening sustainably goes beyond the avoidance of chemicals, to taking a whole systems approach and being deliberate about choices each step of the way.
Does it really matter where your seeds, bedding plants, or shrubs come from if your plan is to raise them organically once you get them? If they haven’t been adapted to a climate like your own or chosen for diverse traits, they’re not apt to thrive without undue coddling or chemicals. And remember, we’re thinking big picture here. Are huge tracts of sprayed seed stock or a few giant companies entrusted with seed genetics really sustainable sources?
Prolific gardening author and columnist Marjorie Harris warns it’s a waste of money to buy cheap plants—quality sources will pay off in the end. But that doesn’t mean you can’t stick to a budget by getting perennial cuttings from a neighbour or attending a local seed swap.
Save some of your own seeds from year to year and create locally adapted varieties.
Both literally and figuratively, soil is at the root of plant wellness. Two strategies are key here:
• Disturb the ground as little as possible so as not to damage the intricate microbiology.
• Keep it protected with mulch or cover crops.
Cover bare earth with a mulch of leaves, weed-free straw, wood chips, or herbicide-free grass clippings. A living mulch such as clover makes a good ground cover in pathways or between plants; plus it releases nitrogen when you trim it down. Or try sowing a cover crop such as ryegrass, field peas, or buckwheat in the fall.
Invest in hardy perennial plants, such as berry shrubs and asparagus, which require no annual soil disturbance.
Plants require nutrients, of course, and each season they pull these out of the soil to feed their new growth and fruit. A healthy ecosystem endlessly cycles these nutrients through animal droppings, decaying plant matter, and soil biology.
By contrast, in our gardens we lose much of that fertility by shipping it off in our green bins or flushing it down the toilet once it passes through us. If we have sustainability in mind, we’ll look for ways to hold more of those nutrients on site and replenish the soil naturally.
Make your own compost, sending only unwanted organics like meat bones or pet litter to the municipal facility. You get quality control and avoid needlessly trucking fertility off your property.
If your local bylaws allow, consider incorporating small animals such as chickens or rabbits into your system. Their manure, when properly handled, becomes rich plant fertilizer.
Water is both essential and precious, so how do we ensure there will always be enough to go around? Choosing well-adapted plants, enriching the soil so it can hold more water, and mulching to reduce moisture loss are all good places to start.
Harris advises us to “use water really carefully,” with hand-watering being the surest way to do this. Harvesting rainwater makes use of a freely available resource and puts less strain on limited municipal water supplies and infrastructure.
Install a rainwater capture system. Keep it small and simple, or go big by tailoring it to your rainfall potential and needs (try the tools at harvestingrainwater.com) or having it professionally installed.
Plant along the contour lines of your site (lines formed by following a single elevation across your property) so your plantings will passively catch and retain water as it flows from higher to lower elevations.
Accept your site and work with what you’ve got (soil type, for instance).
• Use peat moss—it’s sterile (contributes nothing to soil life) and non-renewable.
• Use a leaf blower—it blasts away your good topsoil, compost, and mulch (while burning gasoline).
A garden with nothing but annuals is not sustainable, nor is a garden with only exotics.
—Marjorie Harris
Look for the following supplies for your sustainable garden.
Open-pollinated seeds: These include many heirloom varieties and will “breed true,” meaning the seeds can be saved from year to year.
Fertilizer: Naturally derived sources are useful, such as fish or seaweed fertilizer, worm castings, bone and blood meal, or well-rotted manure from a clean local source.
Plant supports: These can include natural materials that are biodegradable, such as bamboo stakes and hemp or cotton twine; salvaged items, such as shoelaces or an old gate; or materials built to last, such as a wrought iron trellis.
Materials for bat and mason bee boxes: Build from a kit or scrap lumber to provide habitat for these beneficial species.
Pest controls: Start with a cloth row cover as a physical barrier; benign caterpillar pesticide
Btk (Bacillus thuringiensis kurstaki) ; or a spray bottle for targeting pest outbreaks with homemade soap solutions.
Hand tools: The metal in garden tools is non-renewable and requires mining, so rather than picking up cheap ones that will bend, break, and be discarded, invest instead in a small number of well-made hand implements—bypass pruners, trowel or hori hori knife, long-handled weeder, rake, and spade.
If our aim is a garden that can continue to fill our needs without depleting our common resources, it really needs to maintain its own balance to some degree just like a healthy ecosystem. Encouraging a diversity of species—plant, insect, microbe, etc.—on our site is just the way to do this. Including plenty of perennial and native plants in the mix also makes for a hardier community since, as Harris writes, “A garden with nothing but annuals is not sustainable, nor is a garden with only exotics.”
Plant flowers such as Phacelia, chives, and Angelica to attract pollinators and beneficials, and apply mulch to keep the soil microbes happy while providing habitat for spiders (voracious insect predators).
If local bylaws allow, consider beekeeping for increased pollination in your garden and neighbourhood (plus the reward of sweet honey!).
Once you adopt the mindset of sustainability there’s really no limit to what you might rethink. For instance, should a trip to the garden centre factor into the overall sustainability of your garden? Sure, why not?
If you’re able to put a basket on your bike and cycle to your destination instead of driving, so much the better. You’ll have gotten fresh air and exercise, shopped local, produced zero emissions, and maybe bumped into a neighbour along the way. That’s a garden practice I think we’d all be happy to sustain!
How much clothing do you own? The average person today buys 60 percent more items of clothing than they did 15 years ago, and yet families are spending less on clothing overall. Our society’s obsession with fast, cheap, disposable clothing is harming people and the planet. Here’s how we fight back.
In the 1980s and 90s, a new production strategy appeared on the fashion scene that made acquiring trendy, inexpensive fashion a reality for the mainstream: fast fashion. Sure, these clothes fit with current trends, but they don’t last long, ensuring the consumer buys more.
“There used to be four seasons in the fashion industry: fall, winter, spring, and summer,” explains Candice Batista, Canadian environmental journalist and creator of The Eco Hub (theecohub.ca).
“Now fast-fashion companies deliver new styles 52 to 104 times a year. There’s no way all of that can be purchased at full price! It’s too much, so it triggers sales constantly. It’s a linear cycle of extraction, production, consumption, and discarding.”
Clothes aren’t just clothes: as consumers, we need to shift our focus to see the resources and labour that went into them.
“With a cotton T-shirt, think of the water, fertilizers, and pesticides used to grow the cotton,” says Batista. “Then the cotton is picked by a person (usually a child or woman working in deplorable conditions). Then it’s shipped somewhere (using fossil fuels) and made into fabric.
“Then it’s shipped again and made into the garment. Then it’s shipped again to the store. And we come along and think, ‘Whoa, these T-shirts are $5! I’m going to buy one of each colour!’ And we hardly ever wear them and eventually discard them.”
Many of us remember the 2013 Rana Plaza disaster, in which 1,134 people were killed and thousands were injured when a Bangladesh garment factory collapsed. It’s one horrendous example of the working conditions of those in the fashion industry around the world, but it’s hardly the only one.
“Fashion is one of the most labour-intensive industries, and 80 percent of the workers are women who work in the global south, who do not make anywhere near their local living wage,” says Batista. Sadly, but not surprisingly, child labour is an ongoing issue at all stages of the supply chain. Workers are also subjected to chemical exposure, such as pesticides and dyes, putting their health at risk.
“This is about proactively supporting Black, Brown, Indigenous, and other people of colour,” explains Batista. “Most garment industry workers are BIPOC women and children. The planet is a small place—we are all connected. We have to understand the ripple effects of everything, and all of our decisions.”
According to the Ellen MacArthur Foundation, approximately half of all fast fashion produced is discarded in less than one year.
Consider this statistic: it takes approximately 2,700 litres of water to make a single cotton T-shirt, which is enough for a person to stay hydrated for two and a half years.
About 98 million tonnes of nonrenewable resources (such as petrochemicals) are used to make clothing every year. “Synthetic clothing is fossil fuels,” explains Batista. “Fossil fuels go into the clothes and then fossil fuels transport the clothes. Fashion is a huge driver of climate change.”
Then there’s textile dyes, many of which are toxic. According to the United Nations, the fashion industry produces 20 percent of the world’s wastewater, colouring and contaminating the local waterways.
And let’s not forget microplastic: the tiny bits of plastic that are shed from synthetic clothing (such as polyester, acrylic, and nylon), mostly in the laundry. According to a 2018 study, 30 billion particles of microplastic enter waterways every year from Metro Vancouver alone (and that’s after 1.8 trillion plastic particles are filtered out by water treatment centres). This plastic ends up in our waterways, making its way up the food chain to us: in the seafood we eat and the water we drink.
When it comes to end-of-life garments, it’s another sad story. The Ellen MacArthur Foundation reports that a garbage truck’s worth of clothing is discarded every second: either sent to landfills or burned.
Investigative journalism has uncovered fast-fashion dirty secrets: company after company has been found guilty of dumping or destroying unsold stock, as well as products customers have returned. A 2019 investigation by Corporate Knights sustainable business magazine, for example, found that it’s cheaper for businesses to toss returns rather than check to see if they can be resold.
What about clothing that’s donated? Although it might feel good to donate our unwanted clothes, we need to be careful: there’s simply too much supply and not enough demand. Only about 20 to 25 percent of donated clothing is resold or reused locally, according to Metro Vancouver, a group of municipalities in southwestern BC.
And those recycling programs by big fast-fashion companies? Number-crunching critics have bad news for us. According to a Guardian article, for example, H&M’s recycling program can produce more clothes in 48 hours than they can feasibly recycle in 12 years. Given the rate at which massive companies produce clothing, their recycling programs and sustainability efforts can be considered greenwashing.
“They’re enticing you to shop more by giving you a gift card to buy more when you come in to recycle your old clothes!” laughs Batista. “It’s such greenwashing. Plus, these items are not being recycled into new clothing—that’s very rare.”
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As consumers, we can fight back against the steady stream of cheaply made goods. Consider these strategies.
It’s imperative that we go through resources at a much, much slower rate. Look for secondhand clothing options when you need something, allowing more resources to be saved.
When you do buy a new item, look for items that are made well, with quality fabric and stitching. See if there’s a warranty or if the item can be repaired in the future.
This can mean a myriad of things, such as:
• supporting local small-scale designers
• looking for clothing made from sustainable materials (such as organic cotton, linen, or hemp) or upcycled materials (such as recycled materials or deadstock) and nontoxic dyes
• choosing clothing with certifications such as Fairtrade, RWS (for wool), GOTS organic, OEKO-TEX®, or BLUESIGN
Learn the laundry codes on clothing labels and follow them; deal with stains immediately.
Either do it yourself (look up “visible mending”) or take them to a pro (a smart choice for bags and shoes).
Pass your clothes on to others (maybe host a clothing swap!), save them for crafts or mending projects, use them as rags, donate responsibly, or research textile recycling programs near you.
“It comes down to being a mindful human,” says Batista. “Mindfulness is such a buzzword, but really it’s about understanding your impact, and not doing things that harm others. If you sew, you know how much goes into making something: the intricacy, the detail, the labour, and the love. It’s very powerful.”
Mother’s Day is an annual chance to acknowledge and celebrate all the wonderful women—moms, grandmothers, aunts, you name it—we love the most.
The following menu of tantalizing and good-for-you recipes is mostly make-ahead, freeing you up to spend more time with those who truly matter. These recipes are also perfect for packing up and delivering or for venturing out to dine alfresco.
So, roll up your sleeves and head into the kitchen. No matter what you make this Mother’s Day, a home-cooked meal created with love in your heart will ensure it’s a day to remember.
Feel free to replace the dried apricots in the dressing with another dried fruit you may have on hand. Dried cranberries, dried cherries, or golden raisins are all delicious alternatives.
This happy jumble of vegetables is not only beautiful to look at but also scrumptious. Try to use a rainbow of different colours for the most striking salad presentation.
1/4 cup (60 mL) dried apricots, finely chopped
1/4 cup (60 mL) white wine vinegar
1 small shallot, finely diced
1 tsp (5 mL) Dijon mustard
1/4 tsp (1 mL) fine sea salt
2 Tbsp (30 mL) extra-virgin olive oil
4 mixed-coloured carrots, shaved lengthwise, about 3 cups (750 mL)
4 mixed-coloured radishes, thinly sliced into rounds
1 small red or yellow beet, thinly sliced into rounds
1 cup (250 mL) watercress or baby arugula
1/4 cup (60 mL) mint leaves, roughly torn
2 small oranges, rind removed and sliced into rounds or half moons
12 pitted green olives, sliced lengthwise
1/4 cup (60 mL) roasted pistachios, roughly chopped, or pumpkin seeds
For salad dressing, to small saucepan, add apricots and vinegar and place over medium heat. Bring to a simmer, remove from heat, and let sit for 5 minutes.
In medium bowl, whisk together shallot, mustard, and salt. Using slotted spoon, transfer apricots to mustard mixture. Whisk in 2 tsp (10 mL) apricot-infused vinegar along with olive oil until a homogenous vinaigrette forms. Reserve remaining vinegar for another use. Set vinaigrette aside or refrigerate in airtight container until ready to use.
Arrange carrots, radishes, beets, watercress, mint, and oranges on serving platter. Drizzle with dressing and garnish with olives and pistachios or pumpkin seeds.
EACH SERVING CONTAINS: 190 calories; 3 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 21 g total carbohydrates (14 g sugars, 4 g fibre); 615 mg sodium
The beauty of this recipe is that it’s greater than the sum of its parts. It just goes to show that thoughtful and (dare I suggest) fancy fare doesn’t need to be complicated. The pea pesto garnish will make more than you need, but it’s a delicious accompaniment to almost any meal and keeps well for up to a week when refrigerated in an airtight container.
1 cup (250 mL) peas, thawed if frozen, blanched if fresh, plus extra for garnish
1/3 cup (80 mL) packed mint leaves
1/2 cup (125 mL) packed basil leaves
1 small jalapeno, seeded and chopped
1 garlic clove
1 tsp (5 mL) freshly grated lemon zest
2 Tbsp (30 mL) grated Parmesan cheese or nutritional yeast
2 Tbsp (30 mL) raw pumpkin seeds
1/2 tsp (2 mL) fine sea salt, divided
4 Tbsp (60 mL) extra-virgin olive oil, divided
28 oz (796 mL) can no-salt-added diced tomatoes
1/2 small fennel bulb, trimmed and roughly chopped, any fennel fronds saved for garnish
1/2 English cucumber, peeled, seeded, and chopped
1 medium red bell pepper, seeded and roughly chopped
1/2 small red onion, finely chopped
1 Tbsp (15 mL) sherry vinegar
1 tsp (5 mL) coconut sugar
1/4 tsp (1 mL) freshly ground black pepper
1/4 tsp (1 mL) ground cumin
1 slice sourdough bread, about 1 in (2.5 cm) thick, or your favourite gluten-free bread
Make this soup into a main meal by treating it as a blank canvas for additional garnishes. With a little fridge foraging, you can easily pull together a variety of ingredients that will take this from appetizer to main course.
Start by making pea pesto garnish. In bowl of food processor fitted with steel blade attachment or blender, add peas, mint, basil, jalapeno, garlic clove, lemon zest, cheese or nutritional yeast, pumpkin seeds, and 1/4 tsp (1 mL) salt. Process until a chunky paste forms. With processor running, drizzle in 2 Tbsp (30 mL) olive oil until you have a thick and textured sauce. Transfer to airtight container and keep refrigerated until ready to use. Wipe out processor and set it up again to make soup. No need to wash it.
In processor, place tomatoes along with their juices, fennel, cucumber, bell pepper, onion, sherry vinegar, coconut sugar, black pepper, cumin, bread, remaining 1/4 tsp (1 mL) salt, and 2 Tbsp (30 mL) olive oil, and blend until smooth. Transfer to airtight container and refrigerate for 3 to 4 hours.
To serve, divide chilled soup among serving bowls. Swirl in a dollop of pea pesto before garnishing with additional peas, some fennel fronds, and a grind of fresh black pepper, if desired.
EACH SERVING CONTAINS: 222 calories; 4 g protein; 15 g total fat (2 g sat. fat, 0 g trans fat); 19 g total carbohydrates (7 g sugars, 4 g fibre); 326 mg sodium
To best preserve chilled foods, remember the mantra that heat rises and cold sinks.
SEAFOOD PROTEIN
8
Salmon and Phyllo Pies
Salmon and spinach are the nutritional stars of this dish. Salmon provides an impressive array of nutrients, including omega-3 fatty acids, protein, and B vitamins. These help reduce inflammation and aid in bone and muscle health, as well as promote proper heart and brain function. Spinach is a great source of insoluble fibre and, thanks to a plant compound called lutein, may help boost your eye health.
Ingredients
1 1/2 cups (350 mL) half-moon slices of leek, about
1/4 in (0.6 cm) thick, well washed
10 1/2 oz (300 g) pkg frozen whole leaf spinach, thawed
1/2 cup (125 mL) dry white wine
1/2 tsp (2 mL) crushed red pepper flakes
1/2 tsp (2 mL) ground cumin
3 Tbsp (45 mL) fresh dill, divided
2 Tbsp (30 mL) freshly chopped chives
1/4 tsp (1 mL) kosher salt
8 sheets phyllo pastry, thawed if frozen
1/4 cup (60 mL) extra-virgin olive oil, divided
1/4 cup (60 mL) bread crumbs or gluten-free bread crumbs, divided
4 - 5 oz (140 g) skinless salmon fillets, all about equal size and thickness
1/2 cup (125 mL) plain Greek yogurt or plain nondairy
Greek yogurt
1 small garlic clove, minced
Pinch of cayenne pepper (optional)
2 Tbsp (30 mL) lemon juice
In large skillet, heat grapeseed oil over medium-high heat. Add leeks and sauté until tender, about 5 minutes. Squeeze out as much liquid as possible from spinach, discarding liquid, before adding spinach to skillet along with wine and red pepper flakes. Simmer, stirring often, until liquid has evaporated, about 4 minutes. Remove skillet from heat and stir in cumin, 1 Tbsp (15 mL) dill, chives, and salt. Set aside to cool to room temperature.
Meanwhile, preheat oven to 400 F (200 C). Line baking tray with parchment paper and set aside.
Place 1 sheet of phyllo pastry on work surface, keeping remaining phyllo sheets covered with a very lightly dampened tea towel. Brush with some olive oil and sprinkle with 1 Tbsp (15 mL) bread crumbs. Top with second phyllo sheet and brush with a little more olive oil. Place 1 salmon fillet crosswise on pastry sheet, about 5 in (13 cm) in from a short end. Top salmon fillet with a quarter of vegetable mixture. Fold 5 in (13 cm) section of pastry over salmon. Fold in sides and roll up, forming a rectangular packet. Transfer to prepared baking tray, vegetable side up. Brush packet all over with olive oil. Repeat with remaining pastry sheets, olive oil, breadcrumbs, salmon fillets, and vegetables.
Bake salmon in preheated oven until pastry is pale golden and salmon is cooked through, about 35 minutes.
While salmon bakes, whisk together yogurt, remaining 2 Tbsp (30 mL) dill, garlic, cayenne (if using), and lemon juice.
Serve salmon parcels warm or at room temperature with some dill sauce on the side.
EACH SERVING CONTAINS: 582 calories; 44 g protein; 27 g total fat (4 g sat. fat, 0 g trans fat); 37 g total carbohydrates (5 g sugars, 4 g fibre); 503 mg sodium
When packaging up a meal to go, it’s important to keep in mind a few tips and tricks to ensure all arrives unscathed:
• Choose a cooler or picnic basket large enough to hold everything that’s needed.
• Pack meal components in reusable airtight containers. If you’re eating outdoors, consider packing your meal in single-serve quantities to reduce the amount of serving utensils needed and reducing the risk of spilled soup.
• Keep components such as dressings, fillings, and optional extras stored away in separate containers until needed. This helps to prevent your meal from becoming soggy during transport.
• While freezer packs are useful in keeping food chilled, you can also freeze water in a reusable bottle. Not only will it keep the food cool, but as the ice melts, you’ll be left with an extra supply of cold water to enjoy.
• To best preserve chilled foods, remember the mantra that heat rises and cold sinks. Cold packs should be the last item to go into your cooler or basket, on top of the food containers.
• Don’t forget to pack reusable or eco-friendly plates, cutlery, glasses, and napkins that you can whisk away at the end of the meal. Mom will surely appreciate not having to do the dishes.
Inspired by its creamy Italian cousin, this vegetarian take on panna cotta swaps out the cream and gelatin for coconut milk and agar agar. Odourless and tasteless, agar-agar is a plant-based thickener derived from seaweed. It’s also a wonderful source of iron, fibre, and magnesium.
14 oz (398 mL) can full-fat coconut milk
2 cups (500 mL) roughly chopped mango, thawed if frozen
3 Tbsp (45 mL) maple syrup
1/4 tsp (1 mL) ground turmeric
1 Tbsp (15 mL) coconut oil, melted
1 tsp (5 mL) agar agar powder
Toasted coconut ribbons, for garnish
Your favourite berries, for garnish
To blender container, add coconut milk, mango, maple syrup, turmeric, and coconut oil, and combine together until smooth and creamy.
Into medium saucepan, pour mixture and whisk in agar agar powder. Place saucepan over medium heat and bring mixture to a gentle simmer, stirring constantly. Continue cooking at a gentle simmer, stirring often, until agar agar is completely dissolved, and mixture lightly coats the back of a spoon, about 5 minutes.
Divide warm panna cotta mixture equally among 6 wine glasses, pretty glass containers, or small jam jars. Place on rimmed baking tray and refrigerate, uncovered, for at least 2 hours.
To serve, garnish top of each panna cotta with toasted coconut and a scattering of berries, if desired.
Many other kinds of fruit would work for this lemonade in place of raspberries. Strawberries, peaches, or even mango would all be delicious.
Lemonade
This refreshing drink is just the ticket to start off your Mother’s Day meal. Fennel has properties that may help improve digestion, and raspberries are an excellent source of vitamin C and antioxidants. This tasty beverage can easily be turned into more of a libation by adding a shot of gin or vodka.
1 1/2 tsp (7 mL) fennel seeds, lightly crushed
3 cups (750 mL) water, divided
1/4 cup (60 mL) maple syrup
1/2 cup (125 mL) whole raspberries, thawed if frozen, plus extra for garnish
1/2 cup (125 mL) freshly squeezed lemon juice
Lemon rounds, for garnish
In small saucepan, bring fennel seeds and 1 cup (250 mL) water to a simmer over medium heat. Cover and remove from heat. Let fennel steep for 20 minutes.
Strain steeped fennel seed mixture into blender container and discard fennel seeds. Add to blender remaining 2 cups (500 mL) water, maple syrup, raspberries, and lemon juice. Blend until well combined. Strain through fine-meshed sieve into jug, pressing down to extract all liquid. Refrigerate until ready to serve.
Serve straight up or over ice, garnished with a few additional raspberries and a round of lemon, if desired.
Fennel has been shown to have properties that help improve digestion.
SERVING CONTAINS: 65 calories; 0 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 18 g total carbohydrates (15 g sugars, 1 g fibre); 5 mg sodium
1/4 cup Eden Popcorn
1 1/2 Tbsp Eden Extra Virgin Olive Oil
2 Tbsp Eden Shiro Miso
1/4 tsp Eden Ground Turmeric
1/4 tsp Eden Cayenne Pepper
1/4 tsp Eden Paprika Powder
1/4 tsp Eden Garlic Powder
Miso is newly known in America as the delicious, protective superfood it has been for millenia. Miso is extremely beneficial, easy to assimilate, and strengthening. Its uses are only limited by the imagination. Miso soup, with the stupendous benefit of sea vegetable, is the most common use.
Preheat oven to 300° F. Line a baking sheet with parchment paper. Place the oil and popcorn in a medium saucepan and pop per package directions. Place popcorn in a mixing bowl. Combine the miso and spices in a mixing bowl. Sprinkle this mixture over the popped corn, mix and place on the lined baking sheet. Bake for 5 to 7 minutes.
86 calories per serving
4 g fat (39% calories from fat)
2 g protein
13 g carbohydrate
3 g fiber
0 mg cholesterol
165 mg sodium
If we take this opportunity to examine how we live our day-to-day lives, we can find ways to make a significant contribution to living sustainably. Our kitchen appliances alone account for more than 14 percent of our home’s energy use. Add to that the cost of lighting, heating, and cooking in our kitchen while we prepare, eat, and clean up, and it makes sense to think about ways to be a little more eco-conscious in our meal planning and prep.
For this month’s recipe feature, we’re bringing you a unique, eco-friendly Earth Day menu with vegan and vegetarian options drawn from locally produced ingredients wherever possible. Becoming more eco-conscious in our day-to-day lives doesn’t need an all-or-nothing approach. Small steps lead the way toward the bigger goal.
Fresh baby carrots are beginning to surface this month. They’re especially delicious eaten fresh from the garden. However, if you’re looking to sip a soothing bowl with healing spices, simmering young carrots in a lovely broth really delivers. We added nutty-tasting wild rice to up the protein quotient along with added fibre, potassium, and zinc.
1 Tbsp (15 mL) grapeseed oil
1 1/2 tsp (7 mL) cumin seeds
1 1/2 tsp (7 mL) black or brown mustard seeds
1 small onion, peeled and chopped
1 in (2.5 cm) piece gingerroot, peeled and minced
2 garlic cloves, minced
1 1/2 lbs (750 g) fresh baby carrots, peeled and coarsely chopped, about 5 cups (1.25 L)
1 tsp (5 mL) turmeric
1 tsp (5 mL) ground cumin
1 tsp (5 mL) kosher salt
1/4 tsp (1 mL) white pepper
6 cups (1.5 L) water or vegetable broth
1 1/2 cups (350 mL) cooked wild rice
1 tsp (5 mL) cider vinegar
Optional garnishes: chopped toasted hazelnuts, chopped cilantro, and orange zest
In large, heavy saucepan, heat oil. Add cumin and mustard seeds, and sauté until they begin to pop, about 1 minute. Add onion, gingerroot, and garlic, and sauté until onion is soft and clear, about 2 minutes. Do not brown. Add a splash of water, if needed, to prevent it from sticking. Add carrots and remaining seasonings and stir in. Then add broth and bring to a gentle boil. Cover and simmer for 15 minutes or until carrots are tender. Remove from heat.
With handheld immersion blender or in food processor, purée soup until creamy. Return to saucepan. Stir in 1 cup (250 mL) cooked wild rice and cider vinegar and heat through. Add more seasonings, to taste. To serve, ladle into bowl and garnish with remaining wild rice and optional garnishes.
EACH 1 CUP (250 ML) SERVING CONTAINS: 68 calories; 2 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 12 g total carbohydrates (5 g sugars, 3 g fibre); 382 mg sodium
Every year, on April 22, people all over the world celebrate Earth Day to acknowledge the importance of protecting our planet and supporting a healthy environment for all living things.
You get the best of all worlds with this crispy fresh spring salad. Filled with goodness, containing crisp celery and fennel and fresh baby spinach, it’s chock full of healthy anticancer phytochemical compounds. Add a side of grilled salmon for a hit of beneficial omega-3s and protein.
1 small shallot, peeled and finely minced
2 Tbsp (30 mL) fresh orange juice
1 Tbsp (15 mL) fresh lemon juice
1 tsp (5 mL) Dijon mustard
1/4 tsp (1 mL) kosher salt
1/4 tsp (1 mL) white pepper
1/4 cup (60 mL) extra-virgin olive oil
1 large fennel bulb
3 cups (750 mL) baby spinach leaves, washed and spun dry
3 celery stalks, diagonally sliced into 1/4 in (0.6 cm) slices
1 large, unpeeled Granny Smith apple
1/2 cup (125 mL) unblanched sliced almonds, toasted
In large bowl, combine shallot, citrus juices, mustard, salt, and pepper. Whisk together to blend. Add oil in a slow, steady stream, whisking until blended. Taste and add a pinch of sugar, if desired. Set aside.
Trim fennel bulb and cut in half lengthwise. Using mandoline or vegetable peeler, thinly slice fennel bulb and add to dressing, stirring to coat. Top with spinach and celery. Halve and core apple and thinly slice on mandoline. Add to salad. Gently toss together to evenly coat.
Divide salad evenly among 6 plates, top with toasted almonds, and serve. Salad is especially delicious with Carrot Bacon on top.
EACH SERVING CONTAINS: 170 calories; 3 g protein; 14 g total fat (2 g sat. fat, 0 g trans fat); 9 g total carbohydrates (5 g sugars, 3 g fibre); 239 mg sodium
If you’re a new convert to vegan and vegetarian cooking and still have a craving for the flavour of bacon on top of your salad, this lively and healthy substitute is just the ticket. These delicious ribbons are also tasty on sandwiches or cut up and served on a soup.
1 Tbsp (15 mL) extra-virgin olive oil
1/2 Tbsp (7 mL) maple syrup
1/2 Tbsp (7 mL) reduced-sodium soy sauce
1/2 tsp (2 mL) smoked paprika
1/4 tsp (1 mL) garlic powder
1/4 tsp (1 mL) black pepper
2 fat carrots, peeled
Sea salt (optional)
Preheat oven to 350 F (180 C) and line baking sheet with parchment. Set aside.
In large shallow bowl, whisk oil, maple syrup, soy, and seasonings together.
Using mandoline or vegetable peeler, shave carrots into long, thin ribbons. Gently run ribbons through sauce, making sure they are evenly coated, and place in single layers on baking sheet. Brush strips with remaining sauce and set aside for 5 minutes for flavours to fully absorb into ribbons. Bake in centre of preheated oven for 10 to 15 minutes, turning strips halfway through cooking for even browning. Remove sheet from oven and set aside. Ribbons will still be slightly soft but will harden as they cool. Sprinkle with additional salt if you wish.
Store in airtight container in refrigerator for a few days. To crisp up, place in oven on low for several minutes. Delicious served on Stacked Celery Salad.
EACH SLICE CONTAINS: 21 calories; 0 g protein; 1 g total fat (0 g sat. fat, 0 g trans fat); 2 g total carbohydrates (1 g sugars, 1 g fibre); 37 mg sodium
Our tasty tart is the quintessential harbinger of spring with its new asparagus and spring leeks. All tucked into a flaky crust with tiny tomatoes and sprinkled with pine nuts, it’s a delicious meatless alternative for the vegetarian palate.
CRUST
1 1/4 cups (310 mL) unbleached all-purpose flour
2 tsp (10 mL) minced fresh rosemary, or 1 tsp (5 mL) dried
1 tsp (5 mL) fresh thyme leaves, or 1/2 tsp (2 mL) dried
1/2 tsp (2 mL) kosher salt
1/2 cup (125 mL) cold unsalted butter, cubed
2 to 4 Tbsp (30 to 60 mL) ice water
4 young leeks, tough ends trimmed
1 lb (450 g) thin asparagus spears, woody ends trimmed
3 Tbsp (45 mL) extra-virgin olive oil, divided
2 cups (500 mL) grape tomatoes
1 tsp (5 mL) fresh thyme leaves, or 1/2 tsp (2 mL) dried
1 tsp (5 mL) lemon zest
1 Tbsp (15 mL) Dijon mustard
Freshly ground black pepper
2 Tbsp (30 mL) pine nuts (optional)
In food processor fitted with metal blade, make crust by combining flour, herbs, and salt. Pulse 2 or 3 times to blend. Scatter diced cold butter overtop and pulse just until blended and crumbly and butter resembles large peas. Add 2 Tbsp (30 mL) ice water and pulse a couple of times. Add another 1 to 2 Tbsp (15 to 30 mL) ice water and pulse just until dough pulls together with a few crumbs.
Lightly dust countertop with flour, then turn dough onto countertop and shape into disk. Tightly wrap in parchment or
plastic wrap and refrigerate for at least an hour. Dough can be refrigerated for up to 2 days or tightly sealed and frozen until ready to use.
Cut trimmed leeks in half, lengthwise, and cut lengths into 1/4 in (0.6 cm) half moons. In large skillet, heat 2 Tbsp (30 mL) oil over medium heat until shimmering. Add leeks and cook until very soft but not browned, about 6 to 8 minutes. Stir often. Transfer to large bowl.
Cut asparagus stalks into 1 in (2.5 cm) pieces. Add remaining oil to hot skillet along with asparagus and cook over medium heat for about 5 minutes, or until tender crisp. Stir often, adding a splash of water, if necessary, to prevent sticking. Add grape tomatoes and continue to stir over medium heat until tomatoes are almost blistering, about 3 minutes. Tumble onto leeks in bowl and add thyme and lemon zest. Fold together and set aside.
Preheat oven to 400 F (200 C) and adjust oven rack to lowermiddle level. Line large, rimmed baking sheet with parchment paper. On lightly floured surface, roll out chilled pastry into 14 in (35 cm) round. Carefully and loosely roll onto rolling pin and transfer to prepared baking sheet. Brush centre of pastry with Dijon mustard, leaving 2 in (5 cm) rim around edge. Arrange leek, asparagus, and tomato filling over mustard in even layer, scraping up bits from bottom of bowl. Lightly dust with fresh pepper and sprinkle with pine nuts, if using. Gently lift and fold edges of pastry over filling, leaving veggies in centre of galette exposed. Don’t worry if pastry tears. Just press it back together with your fingertips. This adds to the rustic look. Brush surface of pastry with milk.
Bake galette in preheated oven for 35 to 40 minutes, or until crust is deep golden brown and filling is bubbling. Remove and place baking sheet on rack to cool for 10 minutes. Then cut galette into wedges and serve warm.
Substitute vegan butter for unsalted butter, and brush crust with a little oil before baking.
EACH OF 8 SERVINGS CONTAINS: 262 calories; 5 g protein; 17 g total fat (8 g sat. fat, 0 g trans fat); 23 g total carbohydrates (5 g sugars, 3 g fibre); 204 mg sodium
Substitute with regular diced tomatoes and add some smoked paprika, to taste.
Puttanesca is frequently tossed with pasta. But we also love to jazz it up and spoon it over creamy polenta or roasted squash.
Puttanesca is typically made with tomatoes, capers, and anchovies. But that’s not what “puttanesca” actually means. It roughly translates to “lady of the night.” We gave it a nutritional boost by adding in some miso, beans, and baby spring chard to add to the umami explosion of flavour. Perfect served with red wine and, of course, by candlelight.
1/4 cup (60 mL) extra-virgin olive oil, plus extra if desired
4 large garlic cloves, peeled
1 Thai red chili pepper, minced, including seeds
2 anchovies, chopped
2 Tbsp (30 mL) tomato paste
2 tsp (10 mL) blonde miso
28 oz (796 mL) can fire-roasted diced tomatoes, including juice
1/4 cup (60 mL) chopped, pitted Kalamata olives
1 Tbsp (15 mL) capers, rinsed and drained
4 sprigs basil
1/4 tsp (1 mL) raw sugar
14 oz (398 mL) can cannellini beans, rinsed and drained
1 cup (250 mL) baby Swiss chard leaves, rinsed and spun dry
In medium-sized saucepan, combine oil, garlic, chili pepper, and anchovies. Stir over medium heat until garlic begins to turn golden. Stir in tomato paste and miso and cook for 1 minute. Add diced tomatoes and their juice, olives, capers, basil, and sugar and bring to a gentle simmer. Reduce heat to medium-low and simmer, uncovered, for 15 minutes for flavours to blend. Remove garlic cloves and basil sprigs, if you wish, and discard. Stir in beans and chard and heat through. Season to taste. Drizzle with a splash of additional olive oil and serve spooned over toasted crusty bread.
EACH 1/2 CUP (125 ML) CONTAINS: 177 calories; 5 g protein; 10 g total fat (1 g sat. fat, 0 g trans fat); 17 g total carbohydrates (6 g sugars, 4 g fibre); 301 mg sodium
Delicious little morsels of crunchy crusts with a creamy filling offer just enough sweetness to end a special meal. They’re easy to make ahead—and they’re vegan!
1/2 cup (125 mL) chopped walnuts
1/4 cup (60 mL) large flake oatmeal
1/4 cup (60 mL) pure unsweetened cocoa
3 Medjool dates, pitted
2 Tbsp (30 mL) maple syrup
1 tsp (5 mL) ground ginger
1 Tbsp (15 mL) minced crystallized ginger
FILLING
14 oz (398 mL) can coconut cream, chilled
3 oz (85 g) dark chocolate
2 Tbsp (30 mL) maple syrup
Zest from 1/2 orange
In food processor fitted with metal blade, place walnuts, oatmeal, and cocoa. Whirl until finely ground. Add dates, maple syrup, ground ginger, and crystallized ginger. Continue to whirl until mixture begins to stick together (it doesn’t matter if it’s a bit crumbly).
Press equal amounts of mixture into greased mini tart shell pans with removable bottoms, forming a base for each ganache cup. This works best for easy removal. Alternatively, a greased 12-cup silicone mini muffin mould will also work.
Drain liquid from chilled coconut cream and reserve for another recipe. Scoop out the firmed coconut cream into small saucepan along with chocolate and maple syrup. Heat over medium-low, whisking until chocolate is melted and mixture is blended and creamy. Stir in orange zest. Transfer to bowl with pouring spout and set aside to slightly cool.
Pour cooled chocolate coconut into tart shells or mini muffin cups. Refrigerate overnight or freeze. To serve, pop out of pans and decorate with a drizzle of melted chocolate, ginger, and candied orange peel, if you wish.
This chocolate and coconut cream ganache is so decadent, it can also be used as piped frosting on a cake. Simply chill until firm enough to pipe.
Press nut crust mixture into bottom and partway up sides of 8 in (20 cm) tart pan with removable bottom. Chill crust, then fill, and chill again until chocolate ganache is firm. Garnish and serve.
EACH MINI CUP CONTAINS: 215 calories; 9 g protein; 15 g total fat (6 g sat. fat, 0 g trans fat); 14 g total carbohydrates (10 g sugars, 2 g fibre); 296 mg sodium
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Study where and when you want. Live, learn, apply.
Here’s a handy roundup of immune health supports from this issue of sage. Read through this list and make a note of the ones that make sense for you and your family. Then breeze through the grocery store, confident that you’re filling your cart with the natural goodness you need.
FIBRE ( p .14)
Fibre protects against food allergies, reduces susceptibility to pathogens, speeds the resolution of influenza infection, and protects against immune-associated disease.
VITAMIN C ( p .16)
Supplementation may prevent and treat respiratory and systemic infections and may reduce allergy-related respiratory symptoms.
VITAMIN D ( p .16)
Deficiency of the “sunshine vitamin” is associated with impaired immunity, increased risk of infections, and autoimmunity in genetically predisposed people.
ELDERBERRY ( p .16)
Supplementation is shown to reduce duration and severity of upper respiratory symptoms.
ZINC ( p .16)
This mineral is involved in sustaining proper immune function.
QUERCETIN ( p .16)
This plant compound is involved in imune modulation and regulating inflammation, particularly in allergic reactions and, when taken with perilla and Vitamin D3, was shown to significantly decrease allergy symptoms.
SPIRULINA ( p .30)
Adding 2 g of spirulina (blue-green algae) to your smoothie per day can significantly reduce congestion, runny nose, and improve seasonal allergy-related quality of life.
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Did you know that our brains process information at speeds faster than 400 kilometres per hour? That takes a lot of power! In fact, just by doing their thing, our brains produce enough energy to power a lightbulb. But because this incredible organ quietly runs the show, it’s all too easy for us to forget that it could use a little help, too.
In the next issue of sage we’re focusing on strengthening, protecting, and maintaining our health starting at the source: our brain. With deliciously smart recipes and informative articles exploring the brain-body connection, we’re helping you keep your brain health, and overall wellness, top of mind.
After all, it’s never too early to be good to your brain, so why not start today? Stay sharp this summer and pick up the next issue of sage for a little extra something to think about.
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